10/06/2026
I want you to think about something for a moment.
We often tell ourselves that improving our health requires hours we simply don’t have. Between work, family, commitments and everything else life throws at us, looking after ourselves can feel like just another thing on an already full list.
But when you actually break it down, the time required is surprisingly small.
A 45 minute workout, 30 minutes spent making better nutrition decisions (meal prep for the week or cooking your own meals), 20 minutes dedicated to recovery and 10 minutes to reset your mindset adds up to less than 8% of your day.
Less than 8%.
What fascinates me after more than 30 years of coaching is that these habits don’t just improve the small percentage of time you spend doing them. They influence everything that comes afterwards. The workout affects your energy and mood. Quality nutrition improves how you think, recover and perform. Recovery helps you keep showing up consistently. Mindset influences the decisions you make when you’re not that motivated.
The challenge has never really been about finding the time. It’s more about recognising that a relatively small investment each day can have a profound impact on the quality of the other 92%.
Nobody needs to be perfect. It doesn’t mean you need to spend hours every day in a gym. But if you’re waiting for a season where life becomes less busy before you prioritise your health, you may be waiting a very long time.
Sometimes the biggest changes come from protecting a small percentage of your day and allowing those habits to compound over months and years.
03/06/2026
After over 30 years of coaching, I see more often than not that people are looking for solutions in the wrong places.
They are searching for the next breakthrough or quick fix, while overlooking the habits that have the greatest impact on their energy, body composition and long term health.
I’ve seen remarkable transformations happen when people stop chasing complexity or short term wins and become consistent with a handful of fundamentals.
These are the five things I would focus on first if I had to rebuild my strength, energy and health from the ground up.
31/05/2026
Relaxing birthday weekend spent with my girls ❤️
28/05/2026
Genetics is part of the story, but not the whole story. I had two heart attacks at 51 and 12 weeks later I crossed the line at Ironman 70.3. Some would say I am crazy, but I have always been wired to push myself out of my comfort zone and instead of accepting the easy option I choose to do hard things.
The thing nobody wants to hear about epigenetics is that your genes don’t write the ending, it’s actually how you live that does. The food you eat, how you sleep, if you strength train, the hard conversations you keep avoiding, the walks you skip because you can’t be bothered, wine that’s slowly become a nightly habit. All of it speaks to your genes.
The next time you catch yourself saying “it’s just my genetics”, ask yourself what you have been avoiding instead. That’s usually the real answer. The hard things you do aren’t punishment, they are the investment in your future self.
17/05/2026
Most people start to think about health when something starts hurting, slowing down or their mobility is limited.
But one of the real goals of training isn’t just aesthetics. It’s keeping your independence for as long as possible.
Research consistently shows that muscle mass, grip strength, balance and cardiovascular fitness are some of the strongest predictors of quality of life as we age.
After the age of 30, adults can lose around 3–8% of muscle mass per decade if they stop challenging their body properly. That decline accelerates even more later in life.
Loss of strength doesn’t just impact how you look. It impacts:
balance
mobility
bone density
cognitive health
confidence
ability to live independently
Simple things start becoming harder:
getting off the floor
walking stairs
carrying bags
travelling
recovering from illness or injury
The good news is the body responds incredibly well when given the right stimulus, even later in life. Strength training, walking, better sleep, recovery and improving cardiovascular fitness all play a major role in protecting long term health.
Most people wait for a warning sign. The smarter approach is building a body that supports you long before you need saving.
