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To supplement or not? Do they actually work? Are they worth the expense? Let me use my personal experience to answer the...
02/11/2026

To supplement or not?

Do they actually work?

Are they worth the expense?

Let me use my personal experience to answer the question 🙋‍♂️

I’m not deficient in anything.

My health is perfectly fine and I can fairly easily get all I need from food.

So why even get these supplements below?

1) I always top up more in winter ❄️

Particularly Vitamin D due to lack of sunlight hours.

2) I know what the RDA’s are but I see no more in pushing that a little over the recommended just to be sure.

If you’re deficient GENUINELY then that’s a different story.

This isn’t just a “nice to have for you” it’s a need and ignoring that need could be detrimental to your long term health.

Get some tests done if you’re not sure it won’t hurt to have confirmation.

I don’t specifically “feel” the supplements when I take them.

They “top up” my diet but I DO feel it when my nutrients are LOW.

I hate feeling like that so I don’t let it slide for longer than a day or two max year round.

Personally, anything that benefits my health isn’t an expense.

A PlayStation is an expense.

A new car is an expense.

Something that helps me live a long happy life is an investment.

Over time it gets better and better the more I do it OR it prevents it from getting worse.

Either way it’s a price more then worth paying.

If you don’t have it in your budget or you don’t really need them then don’t get them.

I’ve spent years tracking my food and knowing where my levels are, I’m simply putting the icing on the cake, if you’re still baking, save yourself a few quid and lock the basics in first.

You’ll be amazed how many nutrients you can get just from real food.

Given the time of year it is in the uk vitamin D is the exception to the rule.

Alongside iron supplementation it you’re a woman still menstruating or approaching peri or full blown menopause.

Ladies what word comes to mind when you see this transformation? Impossible 🙅 OR Possible? 🤔 Amanda Makin spent 8 months...
26/10/2026

Ladies what word comes to mind when you see this transformation?

Impossible 🙅

OR

Possible? 🤔

Amanda Makin spent 8 months redefining this question to herself 🙋‍♂️

What is her answer now do you think? 💭

25/10/2026

The biggest problem I had when I stopped competitive swimming wasn't losing my fitness.

It was my fu***ng appetite. 😂

You see, as a competitive swimmer I spent years eating absolutely enormous quantities of food.

I trained so much that my mum genuinely struggled to keep me fed.

At weekend swimming meets she'd send me off with monster Tupperware tubs of tuna pasta.

And when I say tuna pasta, I mean enough to feed a small family.

With what seemed like an entire bottle of mayonnaise thrown in for good measure.

And I'd demolish the lot.

I was ravenous.

ALL.

THE.

TIME.

But here's the thing.

When you're training for hours and burning enormous amounts of energy, eating like a human dustbin doesn't necessarily cause you many problems.

I could eat what I wanted, when I wanted, and my weight barely moved.

Then I stopped competing.

The swimming disappeared.

My social life increased.

My activity levels dropped through the floor.

But my appetite didn't get the fu***ng memo.

It just hung around like a bad smell.

I was still eating like the competitive swimmer I'd been for years.

Except I wasn't a competitive swimmer anymore.

And the weight started piling on.

I went from being able to compete at pretty much anything I put my mind to...

To my football coach asking me why my face was so red at half-time.

Not exactly the athletic career progression I'd imagined. 😂

And here's where things got interesting.

For years I'd developed the habit of eating whenever I was hungry.

Why wouldn't I?

My body had needed enormous amounts of food to support the training I was doing.

But now the circumstances had changed.

And the habits hadn't.

I spent years battling that disconnect.

Trying to lose weight.

Getting hungry.

Eating more than I'd planned.

Getting frustrated.

Starting again.

And one of the biggest breakthroughs I eventually made was realising something incredibly simple.

Just because I feel hungry doesn't mean I have to eat immediately.

Now, before anybody gets the wrong idea, I'm not suggesting you spend your life starving yourself.

If you're constantly ravenous, miserable and thinking about food every waking minute, there's a good chance your diet needs adjusting.

Eat enough.

Get your protein in.

Eat plenty of fruit, vegetables and fibre.

Build meals that actually satisfy you.

But even when you've done all that...

Sometimes you're still going to feel hungry.

Especially when you're trying to lose body fat.

And that's not automatically a problem.

Sometimes you can simply acknowledge the feeling and carry on with your day until your next planned meal.

You don't have to immediately raid the cupboards.

You don't have to abandon your calorie target.

And you don't have to treat every rumble of your stomach like a national emergency.

Learning to tolerate a little discomfort, when it's appropriate, is a useful skill.

But here's the bigger lesson I took from the whole experience.

The habits that worked for the life I used to live weren't necessarily suitable for the life I was living now.

And I see versions of that all the time.

People who used to play sport three times a week but now spend most of their day behind a desk.

People who were constantly on their feet at work but have moved into management.

People whose lives have changed dramatically since having children.

They're still eating much the same way they always have.

But they're no longer moving the same way.

And then they wonder why the weight keeps creeping on.

Sometimes the answer isn't that you're lazy.

Or that you've suddenly developed a terrible relationship with food.

Or that you've got absolutely no discipline.

Sometimes your life has changed and your eating habits simply haven't caught up.

That doesn't mean you need to eat like a sparrow.

And it certainly doesn't mean you need to spend the rest of your life fighting hunger.

It means looking at the life you're living TODAY and building your nutrition around that.

Not the version of you from 10 or 20 years ago.

Because I can tell you from experience...

Eating like an elite swimmer when you're no longer doing the swimming is a spectacularly effective way of becoming a fat bastard 🤣

24/10/2026

Imagine this.

You're the one in six billion tadpoles that makes it to the egg.

You kicked and fought your way to the front of the queue.

Got sucked up the tubes of creation and somehow made it into the world.

The greatest swimming performance of your entire existence.

And you managed it without a Garmin. 😂

Then, after all that effort, you spend the rest of your life apologising for taking up space.

"Oh sorry, did I get in your way?"

"Oh sorry, did I offend you?"

"Oh sorry, my needs clash with yours.

Let me drop everything so you can feel more comfortable."

And before you know it, you've become the B-side in your own fu***ng life.

The supporting act.

The person who sorts everything out for everybody else.

But here's something I've noticed working with people over the years.

Most people aren't deliberately choosing to neglect themselves.

They're waiting.

Waiting until work calms down.

Waiting until the kids need them a little less.

Waiting until the house is sorted.

Waiting until they've caught up on the washing, shopping, emails and the 4,000 other jobs that somehow appear every single week.

Then, when everything is finally done, they'll start looking after themselves.

They'll get back to the gym.

Start eating properly.

Get their energy back.

Feel good in their clothes again.

There's just one tiny problem with this otherwise magnificent plan.

THE FU***NG JOBS NEVER END. 😂
You can clear your entire to-do list on Monday and by Tuesday morning the bastard has grown another three heads.

It's like fighting a hydra with a Tesco Clubcard.

And that's where I think so many people go wrong.

They treat their health as something they can attend to once they've finished looking after everybody and everything else.

Which means it never actually gets its turn.

Now, I'm not suggesting you abandon your children at the school gates and disappear to the gym for three hours.

Or tell your boss to shove his emails up his arse because you've got a Pilates class.

You've got responsibilities.

So have I.

That's life.

But having responsibilities doesn't mean you should have absolutely no responsibility towards yourself.

And this is where I'd like you to try something different.

Instead of looking at your week and asking:

"Where can I squeeze some exercise in if I get everything else done?"

Ask yourself:

"What time can I realistically protect for my health this week?"

Maybe it's three 40-minute workouts.

Maybe it's two 20-minute walks.

Maybe it's spending half an hour on Sunday preparing some decent lunches so you're not living on meal deals and whatever biscuits are left in the office.

It doesn't need to be spectacular.
It needs to be realistic.

And then you treat those commitments with the same respect you'd give an appointment with somebody else.

Because that's what they are.

Appointments with yourself.

Of course, sometimes life will get in the way.

A child gets poorly.

Work goes mental.

Something unexpected happens.
Fine.

Adjust.

Move things around.

Do less if you have to.

But don't automatically decide that your health is the first thing getting thrown in the bin every time life becomes inconvenient.

That's the habit you've got to break.

Because nobody is ever going to arrive at your front door and announce:

"Congratulations!

You've successfully completed all your responsibilities.

You may now begin enjoying your own life."

It doesn't work like that.

You have to make room for yourself while everything else is still happening.

And if I can leave you with one thought today, it's this.

Don't become the B-side in your own life.

You don't need to be the centre of everybody else's universe.

You don't need to put yourself ahead of your family.

But you do need to stop putting your health at the bottom of a to-do list that never fu***ng ends.

Because you've only got one life.

And it'd be a shame to spend the entire thing waiting for your turn.

Results like these take 3 things. Hard work A structured plan Regular review of the results & the plan Here’s what we di...
22/10/2026

Results like these take 3 things.

Hard work

A structured plan

Regular review of the results & the plan

Here’s what we did with my client Susan

We structured her diet so it was flexible

No foods denied but a clear calorie and macro target to hit daily

She hits this 85/90% of the time

Next we addressed her non plan movement

Step count needed to improve so we set a daily target with a mandatory daily check in to keep her accountable

Next week set a simple set of workouts she could do from home in 30 minutes or less 3 x a week.

The biggest difference from her own efforts before the programme and within it were

Daily accountability

Getting key questions asked to minimise confusion

Not getting side tracked for weeks after one bad day

If you want results line this comment “Suzie” below to apply for coaching

Lacking the right people around you to pick you up when the weight of your fat loss journey gets on top of you?
21/10/2026

Lacking the right people around you to pick you up when the weight of your fat loss journey gets on top of you?

F**k the fu***ng scales ⚖️
18/10/2026

F**k the fu***ng scales ⚖️

🖕💉🤷‍♂️
14/10/2026

🖕💉🤷‍♂️

If you knew it would get the fat loss result you wanted but it would be really boring and repetitive would you still do ...
13/10/2026

If you knew it would get the fat loss result you wanted but it would be really boring and repetitive would you still do it?

Does having a six pack make you happier? 🤔
12/10/2026

Does having a six pack make you happier? 🤔

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