In Shape Radio

With summer on the horizon, many people will be coming to the end of a dieting phase of life. Myself and my clients are beginning to plan what comes next if moving into maintenance phases to ensure all of the hard work isn't undone as soon as the season of fun kicks off. I go through 6 important points and touch on some plans for my own goals and journey as the year progresses. This one is pr...

Genetics are often blamed as a reason for not being able to get in shape.  In today's episode, I discuss the muscle building component of a body transformation and explain to what extent genes play a role. Ever wondered why some people have massive calves without trying, whilst others train them endlessly and never get anywhere fast? Ever wondered why some people have big glutes or arms natur...

Have you ever been left feeling frustrated after wanting to achieve a goal and not seeing it through? Do you find yourself being overly self critical after the failure and see it as time lost?  In this episode I put a positive spin on failure, using some of my own shortcomings as an example. I hope by the end of this episode, your perspective on failing is shifted and you're able to keep goin...

Our brains aren't there to keep us happy. They're more focused on survival. Which means we have a tendency to focus more on the negatives in any situation. ESPECIALLY when dieting. I've felt the negativity bias kick in over the last couple of weeks, so here's how I deal with it. Enjoy! Want more support from me to help you with getting in shape? 4 Weeks of Free Coaching: https:...

Morning and evening routine related content has been popular on social media of late. And with good reason! How we start and end the day has big impacts on our life, largely due to sleep quality, mood, cognition, energy and appetite regulation. However, I think people can over complicate it and spend too long on them, trying to optimise everything. I believe my routines are realistic for most peop...

With summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now. I have coached many people through very successful and dramatic body transformations in that timeframe. in 2021, I lost 9kg in 12 weeks myself before my photoshoots. In today's episode, I give you some quick fire points for the top level essentials you need to prepare yourself, execu...

With summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now. I have coached many people through very successful and dramatic body transformations in that timeframe. in 2021, I lost 9kg in 12 weeks myself before my photoshoots. In today's episode, I breakdown the numbers and the realities of what is required to actually lose a significant amoun...

I speak a lot about the benefits I am currently seeing with my fitness journey when approaching life with a periodisation mindset. In today's episode, I give you an update on where I am currently at with my photoshoot prep whilst in the middle of a slower phase of training and dieting due to spending some time with loved ones. I'm finding this approach has not only allowed me to make bet...

The first episode of In Shape Radio as a 32 year old.  Today I deliver part 2 of the birthday special, with 16 reflections on life so far. Some light hearted, and some deeper thoughts.  If you resonate with anything I say and want to chat more, I'd love to hear from you! Enjoy! Want more support from me to help you with getting in shape? 4 Weeks of Free Coaching: https://mailchi.mp/inshapenut...

On Tuesday 11th March, I turn 32!  So either side of my birthday, I thought I would celebrate with two podcast episodes, where I deliver some quick fire key takeaway points from my life so far. Part 1 relates to all things fitness. Part 2 relates to life in general and will be released on Friday 14th March. Enjoy! Want more support from me to help you with getting in shape? 4 Weeks of Free Coachin...

In this episode, I share a personal story about one of the most challenging years of my life, where I wanted to quit on a goal at numerous points.  I share how not quitting and seeing it through changed the rest of my life, as well as insights into what I did to help get me through to the finish line. If there is anything I talk about today relating to my story that you'd like to chat more on...

Even when you do everything right, building muscle is a slow process. But if your efforts seem to be getting you nowhere at all, it is likely there are a few key principles not being ticked off. In this episode I cover 12 of the most common reasons why your muscle building efforts aren't progressing at all, or progressing very slowly. Enjoy! Want more support from me to help you with your gai...

Most health and activity trackers or smart watches can be misleading. The time spent in the fat burning zone will often be high for most people. But does this mean you are burning body fat at a fast pace? In this episode I explain what it actually means and explain how to use different zones to get the best body fat loss results. Enjoy. Want to connect with me and learn more about my coaching? Che...

In today's episode, I take a deep dive into useful things to know about stubborn body fat. Expect to learn: - How does body fat storage work? - Is fat loss the same level of difficulty for everyone? - Whether body fat is actually stubborn - Practical tips for maintaining a calorie deficit long term Enjoy! Want to connect with me and learn more about my coaching? Check out the links below. 4 W...

And just like that, the first month of 2025 comes to an end! Time flies when you're having fun and working towards those new year goals. Here's a common issue with new year goals - writing them down in December or January and then never revisiting them makes it very easy to gradually fall off track. Whereas if you use the end of each month as an opportunity to reconnect with the goal and...

In recent years, running, CrossFit and Hyrox have grown in popularity. Whilst weight training remains my number one recommendation for most people when first getting into exercise, I am seeing a growing number of people with an interest in optimising performance for events such as 5k or half marathons and Hyrox. But when your goal is to also lose a significant amount of fat and go through a physiq...

As we cross the half way point of January, it's common to feel early new year motivation start to fade. In this episode expect to learn what motivation actually is, practical tips for creating and most importantly, some mental models for getting stuff done in line with your goals and values even when you don't feel like it. Enjoy! Want to connect with me and learn more about my coaching?...

When setting out on a journey of self improvement, especially improving your health and fitness or losing weight, you will inevitably come up against friction from other people. Perhaps you are called boring for skipping the Friday pints or you're told you've changed because you choose to leave the party at 10pm instead of 5am. Here are my thoughts on how best to deal with peer pressure...

Happy new year everyone! The turn of a new year gives us an opportunity to reflect on our goals and plan what we want to get from the year ahead. In this episode, I walk you through the in-depth process I have been through to set my goals for 2025. I explain where I fell short on one of my major 2024 goals and how I am making sure I learn from it to do better this year. I also go over the goal set...

Something a little bit different on In Shape Radio this week! I have a notepad both on my phone and in my bag where I jot down things I hear on podcasts, audiobooks or things I read from paper books that I like. It would of been a challenge to deliver them all as there's hundreds of random bullet points, however I put them into categories and picked out 15 of my favourites to discuss on the p...

With Christmas on the horizon, I am fully aware that fat loss and a calorie deficit are probably the last thing on your mind right now. However, if in 2025 you are planning to continue or start a fat loss journey, I wanted to deliver an episode to explain what I mean by "flexible nutrition" to get you ahead of the game. This episode will help you think about your diet in the right way, f...

6 week fat loss shreds and 12 week body transformations - two very common adverts you'll see all over the internet as we approach January - but do they really support long lasting results? In this episode I discuss one of the most common themes I see when coaching clients who successfully maintain their body and health transformation results, long after the dedicated diet and exercise plan ha...

December is here! A month where naturally our goal progression slows down little due to a busier social calendar and everyone starting to wind down. For fitness and body composition, I am a firm believer that if you maintain in December, it's a huge win because circumstances mean it would be easy to go back without some mindfulness and structure. Maintaining in December is achievable, and her...

Over my career, I've coached hundreds of women, through both peri and post menopausal stages of life. Last year I attended a women's health conference with some of the world's leading experts within the evidence-based menopause area, to really dive into what the science says. In this episode, I bring you some of the most up to date and practical takeaways from both the science and m...

When it comes to any goal that requires a lot of time and effort, there will always be banana skins along the way that cause you to slip up. You can minimise often they slip you up by using some of the tips I have found useful and share in this episode. Please note, this is not intended for prescriptive mental health advice and you should always speak with an expert if help is needed. If you'...