As an experienced personal trainer, I‘ve read many reports on various fitness supplements and tried some of them to see their effects firsthand. The list of supplements I recommend based on clear scientific evidence of their benefits is surprisingly short.

“I’ve started working out but I’ve put on weight - it must all be going wrong!” Sound familiar? If so, you aren’t alone. Many people find themselves in this situation and panic or give up that healthy new lifestyle. So what is happening? Why have you gotten heavier?

When it comes to health and fitness, comparison is something we all do to some extent, even without realising it

Why does your motivation matter when chasing your goals? Let’s explore the two main motivations that will help you make ongoing change.

For those who have been weight training for a while and start to get bored, or find themselves hitting a plateau, it’s worth considering changing up your training.

What are the body types? How do you identify yours? And how does it affect the macro split of your diet?

How to choose a Personal Trainer, and how much does a Personal Trainer cost? Let me break it down for you…

Calories - understanding BMR, TDEE, NEAT & how they influence your totals

Many consider working with a Personal Trainer or coach at some point in their life, but what should you consider before you choose a Personal Trainer, and why should you hire one?

My road to becoming a Personal Trainer and Massage Therapist hasn’t been an obvious one, but making a change can be one of the best decisions you make.

1. Muscle makes you bulky

2. Carbs are fattening

3. Fat makes you fat

4. Cardio is the best for weight loss

5. I’ve earned an extra plate of this / a bottle of wine, as I’ve done some exercise

6. Endless core work will reduce my tummy fat

7. Drinking alcohol in excess

8. Poor hydration

9. Poor sleep

10. Cheat meals (demonising foods)

PT has changed me for the better, I am much more active, fitter, happier and stronger. I have gone from not being able to do a plank for more than 10 seconds to achieving over 3 minutes, deadlifts from picking just the bar up to a PB of 90kg, the list can go on!

How do we look at recovering from and training after injury, with a positive mindset - let’s dig into a formula for recovery following injury

Weight vests are helpful for fitness because they provide additional resistance, meaning that the wearer has to work harder to perform an exercise. This resistance causes calorie burn and overworks the muscles, building strength and burning fat which can result in weight loss

1. If you are eyeballing your portion sizes - you will very likely fail

2. If you don’t learn the value of the foods you consume - you will very likely fail

3. If you think you can cardio your way to your target physique (and maintain it) - you will very likely fail

4. If you don’t count your fluid calories - you will very likely fail

5. If you track your calories completely and honestly including oils in foods, milk in drink etc - you will begin to understand what you are doing to your bodies - this is the beginning of success

6. If you learn about how macros work you will start to understand which foods and drinks are fuelling you and which ones are sabotaging you (this will help you succeed):

7. When you start eating towards a macro split you will balance the homeostasis of your body leading to better overall health and levels of energy.

8. Focus on hydration and drink more fluids (water), avoid energy drinks and stick to water or tea etc

9. Sleep properly

10. Find your intrinsic motivation

11. Get a calorie counter and record everything you consume for at least a month

“I continued training throughout my pregnancy, Alan would adapt the workouts for me as I progressed through my pregnancy and I managed to continue working out close to delivery.”

If you’ve ever signed your money away to ads like this, I have bad news for you. It’s a con.

Everyone I’ve seen make change, has done so gradually, at a pace they can physically and mentally tolerate.

I know it’s cliché to say, but PT has honestly changed my life. It’s mad to think how far I’ve come and how much better my quality of life is after doing PT for just over a year!

Weight loss, athletic performance, chronic physical conditions, aesthetics, health and longevity, improved self esteem, fitness - as a PT, every client will fit into one of these categories. You may be surprised what the key component always is...