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Adaptive Health

I help people become healthier, happier, fitter and stronger!

31/07/2026

Any thoughts on my (potentially not so) hot takes of the day?

29/07/2026

Build the kind of grip strength that rivals that one older dude in the gym who has hands like vice grips 🦾

26/07/2026

This hat is a paid actor at this stage 🤠

23/07/2026

Lovely words from Kuba taken from his latest video, go watch the full reel on his page and support an upcoming star 🥊

Couldn’t agree more with what he said. Most people spend weeks, months, years thinking about it and wishing for changes. Rather than backing themselves, investing and getting the job done.

I love working with the pros and competitive athletes like Kuba.

But a lot of clients are more casual competitors or hobbyists, just wanting to feel, look, move and perform their best (which, realistically, is what most of the pros want too).

I spent years solely working with clients outside of combat sports and even clients in other sports, and still coach people like this regularly.

Seeing Kuba’s Mam go from strength to strength every week, from starting out unsure if it would be for her, to now feeling better than ever.

Proper nutrition in place for the first time and getting her health, fitness and confidence up.

As for Kuba, only good things coming for him, keep an eye out 🙌🏻

22/07/2026

How a day of eating looks on a double training, while aiming to balance fuelling performance and recovery with staying in a calorie deficit and dropping body fat

While there’s an argument to be made for extra calories / carbs on a harder training day, my preference is to keep them the same or similar most days and I find things tend to even out fine. The carbs from the day before also play a big role in that days performance. The main thing I’d change on these days is meal and macro timing / distribution, getting some carbs in soon before each session, carbs and some protein in after, etc

Fairly low calories for me, but hunger isn’t much of an issue with staying full on loads of volume, fibre and nutrients, enjoyable and easy meals with a bit of what I fancy sprinkled in

17/07/2026

This last weight cut was the smoothest yet for

Few snippets here, but catch the full fight week vlog on YouTube channel 🎥

Locking in on things in the build up to fight week was the difference for this one. Previous fights he’d found he could get away with leaving most of the cut until fight week.

But he wasn’t feeling in as strong a position as a result and the bigger cuts were starting to become more of a struggle, which is common the more cuts you do. Especially with travel and busier fight weeks with media obligations, etc, thrown in to the mix as well.

His best preparation overall yet, not leading to the outcome we wanted but that’s the game.

Room to fit in Jump juice and Magnums and all while making weight, although if you’re a current or future client don’t expect the same is guaranteed for you 😂

15/07/2026

Choice of dinner timing doesn’t have to mean a trade off between disrupting either sleep or performance

Unless there’s burgers on the menu of course. In which case it’s worth any trade offs

14/07/2026

Repetitive nutrition is not necessarily a bad thing.

If you’re short on time for thinking of or cooking up more creative stuff, struggle with hitting calorie or macro goals, or have high fuelling demands, then you might need more consistency, not more variety.

You don’t want to start forcing things in or having them past the point of enjoying them. But once you’re ticking the boxes of a varied diet with a good spectrum of nutrients, more consistency of choices can help adherence and reducing food noise.

It could look as simple as rotating between 1-3 breakfasts, lunches and snacks, then maybe a bit more variety in dinner.

And a few subtle changes to how you prepare something can make a big difference if you want to spice it up now and then. Change an ingredient or seasoning, overnight or baked oats vs regular, different egg styles, etc

(Bro wrote a whole ass post just to justify eating the same outrageously repetitive breakfast for 10 years)

09/07/2026

Ahroon and myself have good battles in the gym 🥋

I have a 20 kilo or so weight advantage against him, and nearly 15 years of consistent strength training (still trying to get him to start lifting lol)

We didn’t fight the final of this comp (had to get that out there), but anytime he gets the better of me in training, it’s because he’s either:

A) More technical, better decision making, etc

B) Better conditioned

And maybe some times where he just has a stronger mentality too 😅

The point is, I love and heavily plug lifting, strength, and power work for everyone who trains combat sports

It’ll give you advantages in some situations, help injury prevention, good for you on so many levels

But the technical and conditioning development have to match it

Can’t go wrong with getting strong, but you can definitely go wrong if you overemphasise getting strong 🫡

08/07/2026

Gradually building it all at once > Overly complex specialisation phases

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