In Shape Radio

Black Friday sales often result in buying sh*t we don't really need, or even end up using. I can also a time when people buy things in prep for making positive life changes 2026. But rather than buying a third air fryer or slick new gym clothes, here are the 5 things I would have in my Black Friday basket if I was starting a transformation in 2026, with the knowledge I've now got. Enjoy!...

I think the longevity content can sometimes go too far. I do fully believe it's important to choose your moments wisely to indulge in excess and unhealthy behaviours, to ensure you are able to fulfil a mostly healthy life.  Especially if you want to have as many of your best years as possible. But I do think some things in life are worth ditching optimal health for! Here are some of the occas...

Getting in shape for a wedding has to be one of the most common reasons prompting people sto lose fat. But unfortunately it is often done with no focus on what comes next.. In this episode, I speak to Alice Rowell, one of my long-term clients regarding her challenges with what came after her wedding. Learn how shifting from external motivators to internal motivators allowed Alice to take back cont...

As a coach, its such a shame when people only see exercise as a tool to lose fat. Because then the autumn and winter come around, the desired to lift, run or even just walk disappear, which leads people to being stuck in the same cycle year after year. But you are holding yourself back from the better parts of fitness that come when you're not in a calorie deficit! This is a must listen if yo...

When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others. In today's busy world, it can be easy to become overwhelmed with all of the performance focused habits you see people sharing on social media. From ice baths to 5km runs and perfect meal prep boxes. But the evidence clearly shows that some things are worth re...

When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others. In today's busy world, it can be easy to become overwhelmed with all of the healthy habits you see people sharing on social media. From ice baths to 5km runs and perfect meal prep boxes. But the evidence clearly shows that some things are worth really focusin...

We've all heard the saying "your vibe attracts your tribe", but what benefit does it have when its the other way around? Actively seeking out people who share the same values and goals as you can make achieving them a more enjoyable and smoother process. This is my experience from a recent weekend health retreat on the island of Agistri. If you'd like to learn more from me for...

Are you struggling with energy on a dialy basis? Do you feel like your health has been on the back seat for a while? You might think fat loss is the first thing you need to do to change that, but you might want to consider going through a short "priming" phase first. And here's why... If you'd like to learn more from me for free or want to get in touch about discussing my servi...

Ever go into a goal with overly ambitious and often un realisitic targets? Feel like a failure as soon as you miss a couple of days and slowly but surely the wheels fall off? What if there was a way to set targets that gives you more flexibility both mentally and practically? Well, there is. And that's what I discuss in today's episode - enjoy! Thank you for support! If you'd like t...

If you had told me when I was in my twenties that at 32 I would be going to yoga classes, I would probably have laughed. That's valuable exercise time that could be spent doing chest presses... However, things change, and I like to keep an open mind. I always knew Yoga has a lot of positive evidence for stress management, so I decided to give it a try whilst making an effort to reduce alcohol...

What does optimal mean to me as a coach? Is it what the science says on paper? Or should we be taking a more person centred view? In this episode, I explain how I define optimal when it comes to nutrition for health and getting in shape. Thank you for support! If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you: 4 Weeks of F...

Music makes exercising more enjoyable for most people - but did you know there's actually science behind why we often pair exercising with our favourite beats? As well as a pair of headphones, there is another item I never go to the gym without - a logbook! In this short episode, I explain why headphones and a logbook are the first and most important items in my gym bag to boost my performanc...

Losing the belly might be the fuel that gets you moving on your fitness journey. But developing a journey mindset is vital if you want to get in shape and stay in shape. Getting in shape is one thing, staying in shape is everything.  In this conversation with Danny, we discuss: What it was that initially made him take action How things progressed into a journey of multiple phases of cutting and bu...

Habits, actions and behaviours can be hard to make or break as we get older due to things being deeply ingrained in our brains. When trying to make positive changes or achieve goals like getting in shape, having subtle reminders in places where you're most likely to need them can be a huge game changer. Here I discuss why a simple sticky note can be so powerful in making or breaking habits. 4...

A topic with varying views, opinions and even conflicting results in the research. In this episode I explain my view on mixing things up in the gym for the type of client I work with, who typically have less than 5 years of consistent training experience and want to get in the best shape possible. If you'd like to learn more from me for free or want to get in touch about discussing my service...

With September on the horizon, we will soon be entering the final third of 2025 - which is crazy to type! As a transformation coach, I know September is a common time for people to feel a fresh dose of motivation to finish the year strong. But you can't do it all, especially in just 4 months, when one of them is December. In this practical episode, I walk you through a framework I use myself...

Getting in shape CAN be life changing, but only if you're focusing your attention on the right things.  In this episode, I discuss a harsh realisation I came to earlier in my fitness journey, and something I help clients with when it comes to shifting their mindset. If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you: 4...

Summer holiday season is here. And a common theme in coaching has been whether to exercise on holiday, and providing workout ideas that don't use up lots of time. In this episode I share my personal opinion on whether exercising on holiday is a good or bad thing, and some questions to ask yourself to decide whether it's right for you. If you'd like to learn more from me for free or...

The return of In Shape Radio! After taking a break from the podcast for a few weeks involving Glastonbury, a client photoshoot and a busy schedule of spending time with family and friends, In Shape Radio is BACK. And today, I discuss how taking a break from one important part of my life in favour of being present with another important part of my life, has reignited the fire again. This way of thi...

My first photoshoot of 2025 is DONE. In the last few weeks in the run up to the shoot, it was a bit of a bumpy ride from a mindset perspective, largely due to comparisonitis! In this episode I talk about how to try and keep a healthy relationship with comparison, and provide an update on how the shoot went, along with my post shoot plans to make sure I maintain my results over the coming weeks. Ju...

When explaining to a friend this week that I wasn't able to hit the pub for burgers and beers on arrival back to the UK due to my "peak week" - understandably, I was greeted with confusion and a very abrupt "what the hell is a peak week?!" Well, here is an insight into what I mean by "peak week" and some honest insights into where I'm at going into my first...

This conversation is POWERFUL. This week I was privileged to have a recorded conversation with one of my clients, Sarah. Sarah is in her sixties and as she explains in the conversation, she was feeling her heaviest and lowest when reaching out to me for coaching. Convinced things couldn't ever change due to to the menopause, she decided to have one last throw of the dice and work with a nutri...

Online coaching is booming in popularity in the fitness industry. But is it for the right reasons? Unfortunately, a lot of coaches are getting into the online side of the industry because they see it a way to make a good buck with very little effort. In this episode I explain 12 red flags you should look for if you ever choose to invest your money into the help of a coach to support you with getti...

Always giving in to that mid afternoon hunger pang? Well, that's because the most important priority for the human brain is survival. And hunger, is a powerful trigger which our brain wants us to act on - aka reaching for the biscuit tin at 3pm every day.  Putting your willpower up against hunger in a battle can be a tough contest when dieting. In this episode, I discuss an idea I have recent...

I am currently 5 weeks away from a fitness photoshoot... Last weekend was a strategically planned refeed - but I over did it. I made a couple of mistakes and didn't follow my own advice. I stepped on the scale on Monday and was 3kg heavier than Friday! In this episode I explain why the spike was so big, how much of that spike in weight is likely to be fat gain, and what I am doing in response...