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Last week Chris Sutton and I got to bring some DBE - Dad Bod Energy to the THE RAINHILL TRIALS // FITNESS EVENTS Masters...
03/08/2026

Last week Chris Sutton and I got to bring some DBE - Dad Bod Energy to the THE RAINHILL TRIALS // FITNESS EVENTS Masters at War comp.

This was my first competition in 2.5 years due to injury and it sure felt good to be back.

Working on improving myself ready for the next one!

Big shout out to the LOGUN DJ for the tunes to help kick into another gear and Laura Richmond for watching the boys





One of the biggest misconceptions in nutrition is that success comes down to willpower.If that were true, most people wo...
09/06/2026

One of the biggest misconceptions in nutrition is that success comes down to willpower.

If that were true, most people would have solved their nutrition struggles already.

The people I speak to usually know the basics:

- Eat more protein
- Eat more fruit and veg
- Drink more water
- Be more active

The challenge is applying those things consistently when life gets busy.

After a long day of work, training, family commitments, and making decisions, it's not surprising that nutrition becomes harder.

It's not a sign that there's something wrong with you.

More often, it's a matter of having the right strategies in place.

The people who seem "disciplined" often aren't relying on discipline as much as you think.

They've found ways to make good choices easier and more repeatable.

They have:

- meals they enjoy and repeat

- a rough plan for the week

- food available when they're busy

- habits that support them when motivation is low

That's why I spend far more time helping clients develop practical strategies than trying to increase willpower.

Because motivation comes and goes.

The right strategies help you stay consistent.

If this resonated with you, save it for the next time you catch yourself saying:





People often approach BBQ season as if progress and social events cannot coexist.That’s usually not the reality.In fact,...
29/05/2026

People often approach BBQ season as if progress and social events cannot coexist.

That’s usually not the reality.

In fact, BBQs are often easier to navigate nutritionally than people think.

There’s usually:
- decent protein options
- flexibility with portions
- opportunities to build balanced meals

The challenge is often less about the BBQ food itself —
and more about:

- mindless grazing
- alcohol intake
- snacking all day
- “I’ll start again Monday” thinking

One important point:
A single BBQ rarely causes meaningful fat gain on its own.

What tends to have a bigger impact is when one event turns into:
“well the weekend is ruined now.”

A few practical things that can help:
- don’t arrive starving
- include protein with meals
- choose leaner options where possible
- be aware of liquid calories/snacking
- slow down while eating

You do not need to be perfect to make progress.

You usually just need enough structure to stop one meal becoming one bad week.





A difficult part about disordered eating is that it often doesn’t look “serious” at first.Sometimes it looks like:- cons...
17/05/2026

A difficult part about disordered eating is that it often doesn’t look “serious” at first.

Sometimes it looks like:

- constantly restarting diets

- guilt after eating certain foods

- feeling anxious around social meals

- needing to “make up” for eating more

- your mood depending on whether you “ate well”

And because some of these behaviours are heavily normalised in fitness culture, they can be difficult to recognise.

An important distinction:

- Not all dieting is disordered.

-Not all tracking is harmful.

- Not everyone struggling with food has a clinical eating disorder.

But that doesn’t mean a relationship with food can’t still become unhealthy or distressing.

A useful question to ask is:

Does your nutrition approach improve your life…
or does it control more of it than you’d like to admit?

Nutrition should ideally support:

- physical health

- performance

- flexibility

- social life

- mental wellbeing

—not create constant stress around food.

This topic deserves more nuance than social media usually gives it.





A lot of people preparing for CrossFit competitions are focusing on the wrong things right now.They’re thinking about: -...
10/05/2026

A lot of people preparing for CrossFit competitions are focusing on the wrong things right now.

They’re thinking about:

- supplements

- cutting weight

- “eating cleaner”

- trying to get leaner before the comp

…while under-fuelling their actual training.

The reality is: you do not recover, adapt, or perform well without enough fuel.

And by the time competition week arrives, it’s usually too late to fix poor habits.

If you’re doing the M Squared Fitness FeMale Comp in July, now is the time to start paying attention to:

- energy during sessions

- recovery between training days

- hydration

- meal structure

- fuelling around training

Competition nutrition should be practised — not guessed on the day.

One important point: “Eating healthy” does not automatically mean you’re fuelling adequately for performance.

A lot of athletes unintentionally under-eat while training hard.

That can affect:

- session quality

- recovery

- energy levels

- performance output

At this stage, you probably do not need anything complicated.

You likely need:

- more consistency

- better recovery habits

- enough carbohydrates around training

-a structure you can actually repeat





28/04/2026

Fuelling early morning training is one of those things people tend to overcomplicate — or ignore completely.

The reality is: it depends.

If you’re training at 6am, you’re dealing with:

Limited time

Lower appetite

Potentially lower energy availability

So your approach needs to reflect that.

A few things to consider:

1. Not every session needs food beforehand
Short or lower intensity sessions can often be done fasted without major issues.

2. Performance-focused sessions usually benefit from fuel
Especially if intensity or duration is higher.

3. Post-training nutrition matters more than people think
If you skip food before, this becomes even more important.

4. Caffeine isn’t a substitute for fuel
It can improve alertness, but it doesn’t provide energy.

There isn’t a single “best” approach — it’s about finding what works within your routine and what you can actually stick to.
—
If you’re struggling to structure your nutrition around training (especially early sessions),
Leave me a comment and I'll message you back





Most people aren’t hitting their fibre target.Not because they don’t know what fibre is —but because it’s not built into...
17/04/2026

Most people aren’t hitting their fibre target.

Not because they don’t know what fibre is —
but because it’s not built into their routine.

The general recommendation in the UK is ~30g/day (NHS), and average intake tends to fall below that.
Fibre can help with:

Digestion

Satiety (feeling fuller after meals)

Overall diet quality

But trying to “eat more fibre” as a vague goal rarely works.

What works better is structure:

Start the day with a fibre source

Build meals that include it

Make small, repeatable changes

Also worth noting:

Increasing fibre too quickly can lead to digestive discomfort, especially if intake has been low.

Gradual changes tend to be more sustainable (and better tolerated).

If you want help building a structure that actually sticks (rather than just knowing what to do):
DM or comment Fibre





A lot of people confuse feeling “energised” with actually being fuelled.They’re not the same thing.Carbohydrates provide...
15/04/2026

A lot of people confuse feeling “energised” with actually being fuelled.

They’re not the same thing.

Carbohydrates provide energy.
They’re broken down into glucose and used (or stored) to support movement, training, and basic physiological function.

Caffeine doesn’t do that

It works on the central nervous system — increasing alertness and reducing perceived fatigue.

So you feel like you have more energy…
without actually increasing energy availability.

This is why you can:

Skip meals

Drink coffee

Still feel “okay” in the short term

But over time:

Performance drops

Recovery suffers

Hunger often rebounds later

That doesn’t make caffeine “bad” — it’s just a tool.

Used properly, it can improve performance.
Used as a substitute for food, it usually masks a problem.

If you’re constantly relying on caffeine to get through the day, it’s worth asking whether your overall intake is actually supporting your needs.
—
If you want help structuring your nutrition so energy levels are more consistent (without relying on stimulants),
DM or comment 'coaching'





Not really sure what 1:1 nutrition coaching actually is?You’re not alone — most people aren’t.A lot of people think it’s...
11/04/2026

Not really sure what 1:1 nutrition coaching actually is?

You’re not alone — most people aren’t.

A lot of people think it’s just being given a strict meal plan or a list of foods to avoid…

but it’s actually very different from that.

Good coaching isn’t about telling you exactly what to eat every day.

It’s about helping you build a way of eating that actually fits your life — and gets results you can maintain.

That means:

No extreme diets
No “all or nothing” approach
No starting over every Monday

Instead, it’s about building structure, improving habits, and giving you the tools to stay consistent — even when life gets busy.

If you’ve struggled to stick to diets in the past, this is usually the missing piece.

Take a swipe through to see exactly how it works and what’s included

If you’re interested in coaching or just want to learn more:
DM me “COACHING” or drop me a message

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Manchester

Telephone

+447853649351

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