The Balanced Body Coach

Want to Lose Weight & Still Enjoy Summer?

Here’s the good news:

You can absolutely enjoy BBQs, cocktails, beer gardens and gelato…

And STILL make fantastic progress.

You just need a system.

Here’s what I teach my clients when life gets social

🍗 Pre-load protein + fibre
Eat a solid meal before the event. Showing up starving is a guaranteed regret.

💧 Hydrate like Adam Sandler in Waterboy.
H20! H20! 500ml of water between drinks. That’s the rule. Your future self will thank you.

🍷 Pick your pleasure
Go in with intention: drink or dessert? Savour it, enjoy it, don’t spiral.

🥗 Make your “next meal” normal
No restricting or punishing after. Just get back to normal rhythm. That’s the magic.

The result?

You enjoy your summer. Get in great in shape. Feel amazing.

No guilt. No rebound. No drama. 👇

Drop “SUMMER” below and I’ll send you my full 1-page Summer Social Survival guide - it’s the same one I use with my clients.

Because results are better when you’re still having fun 👊🙂

Your body is the vehicle for all your success.

Your family life, your career successes, your relationship bliss..

It all comes from how well your body and brain works.

If something isn’t going great right now..

First step is to look inside.

You know as well as I do, if you focused on you for a while..

Really improved your health

Created some better habits

Got fitter and stronger

Maybe got to a point where you loved your body again..

Your ability to handle everything else would improve.

Your energy would increase

Your positivity would improve

You’d handle stress better

Ultimately, you’ll make better decisions..

Which means that, over the long haul, your potential would be greater.

Happier, healthier…. More awesome.

So the question isn’t “can I afford to right now?”

It’s “can I afford not too”

🙂

People know me for Sustainable Body Transformation.

I get it, I share some mind-blowing physical transformations all saying about how they didn’t have to give up their lives to achieve it.

Yesterday however I got a message from a new client that jazzed me up more than any before & after.

It really reinforced that the physical side of what we do really is just the tip of the iceberg…

… There are SO many benefits that aren’t as immediately visible.

Check this out…

Caz Joined our last 21 day Pre-summer kickstart as she was fed up of year after year wanting to be thinner, healthier and fitter and instead going the opposite direction

That was her surface level goal.

The real reason was that 6 years ago she had cancer, and even though the treatment was successful and she kicked cancers ass!

… Then she was told she had to have 10 years taking medication.

After 4 she had to stop as it was have such a detrimental effect on her joints.

She couldn’t stand up from the floor.

She was falling asleep on the sofa at 9pm.

She was having constant neck, leg and back pain.

She was having to fork out a fortune of physios, chiro’s and other treatments to try and fix the pain.

All of which added up to just not being able to get the enjoyment she wanted out of life.

(Which funnily enough is the number one goal I help clients achieve: To just be able to say YES to life)

4 weeks of structured training, nutrition and mindset work…

Caz is a little over 10lbs down, but, more importantly:

🔥 She can get up from the floor without support
🔥 She’s cancelled her physio as she’s now out of pain 
🔥 She has more energy, mental clarity and hope for the future than ever before!

Caz, this is 100% going to be your year, and I am so fricken proud of you.

The [Multiple] Mornings I Nearly Sacked It Off & How I Got Back On Track… 

Friday. 5:12am.

Alarm goes off, buzzing on my wrist. I just lie there.

Foggy head.

To-do list already stressing me out (anyone running a business knows the feeling)

Bit of rain tapping the window, like its whispering to me “Go back to sleep…. You don’t need to go to the gym”

Oh boy in those early parenting days - When the girls were tiny, and a full night’s sleep felt like some kind of urban legend 😂

- there were some times when I wanted nothing more than to sack it all in.

Scrap the gym, go back to sleep, pick it back up in a couple of years when life lined up.

I didn’t though - not once. 

Not because I was super hyped to go lift weights.

Not because I’m some ultra disciplined machine.

Because I was anchored.

Anchored to who I wanted to be.

Anchored to the ideal version of me that keeps promises - even tiny ones.

I was clear on exactly what I wanted and that nothing good would happen by taking the easy option.

That’s one of the most important things I help most of my clients build.

Their own daily anchors that move the needle.

The small things that keep you steady, even when life’s a bit wobbly.

Want to build yours?

On Monday I delivered a training on our “Wheel of life”.

Ranking every area of your day-to-day to figure out whats the biggest area to improve.

If you want to go through it yourself (no opt in) just DM me “Wheel” and I’ll send it through.

I’m just getting back in the mix after a week in Italy.
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It was CHILL (exactly what I needed after a few really big months)

Pasta, wine, pool time…. It was great.
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To be honest with you, even though it was good fun, I couldn’t wait to get back to my normal routine. ⁣
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I love my day to day life so much. ⁣
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Training, building a awesome community of life loving legends, eating well... It just makes me feel good! ⁣
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But if you’re reading this going ⁣
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“Ah s**t, I’m going to have to be a total saint if i want to get in shape!” ⁣
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𝗟𝗲𝘁 𝗺𝗲 𝘀𝘁𝗼𝗽 𝘆𝗼𝘂 𝗿𝗶𝗴𝗵𝘁 𝘁𝗵𝗲𝗿𝗲. ⁣
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It is 100% possible to get in fantastic shape and have “off” times. ⁣
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Whether that’s a week with your family or a weekly take away. ⁣
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Here’s my top tips: ⁣
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1. Create a routine you can be consistent with in your normal day-to-day: you are what you do most frequently, so optimise the hell out of your normal life. ⁣
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2. Through the holiday, create some simple anchors to keep you “on-plan”. For me it was one more beneficial meal and 50 lengths every day.
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3. Hit your protein goal early every day (so the rest of your calories can be used for wine 🍷)
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4. As soon as possible, get back to your normal routine! ⁣
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Rome wasn’t made in a day, and it wont be ruined in a week either! ⁣
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🌞

10 kilos down.

That’s what Cass posted in our private group this week. But honestly, the number is the least interesting part of it.

When Cass started, she was where a lot of people are. 

She’d tried things before, got some results, lost them again. She wasn’t starting from zero but she felt like she was, because nothing had ever actually stuck.

She joined the December 21-day challenge, decided to keep going, and has been building momentum since.

What she didn’t need:
❌ Hours in the gym every day 
❌ A restrictive meal plan she had to white-knuckle through 
❌ Giving up anything social or anything she actually enjoyed 
❌ A complete life overhaul

What let her actually get the results that she wanted without all the irritation:

✅ A structure that worked around her actual life 
✅ Strength training she’d never done before and now won’t stop posting about 😂 
✅ A way of eating that had room for the real stuff 
✅ Consistency over a long enough period for it to actually compound

The part that got me though was this:

A new client joined this week, someone who knows Cass personally (from the real world!!. 

She said she’d joined because she noticed something shift in Cass, not just physically but in how she carried herself. Like a different version of her had walked into the room.

That’s the bit the before and after photo doesn’t show.

If you want to know more about how the programme works, drop me a message. I’ll talk you through it. 👊

Why your willpower fails every single time (and what actually works instead)⁣
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Here’s something I learned the hard way, both from my own experience and from coaching hundreds of people over eleven years.⁣
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Willpower isn’t a character trait. It’s a resource. ⁣
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It runs out faster than you think, especially if you’re a busy parent, or you’re running a business, or you’re finishing a long day of back-to-back meetings.⁣
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The people who seem effortlessly consistent aren’t relying on willpower. They’ve built their days so they barely need it.⁣
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Here’s how to do the same thing.⁣
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1. Create anchor points before you need them. An anchor point is something small you genuinely look forward to that’s already factored into your day. For me it’s popcorn and two satsumas in the evening 😂. Gets me through every decision between lunch and the sofa. You can’t white-knuckle your way through a whole day of good choices all the time, but you can ride through it when you know something good is waiting at the end. Plan it in deliberately rather than waiting until you’re desperate.⁣
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2. Protect time in your diary like you’d protect a meeting. If training isn’t booked in with an alarm, it’s competing with everything else in your head. And it will lose, not because you don’t care about it, but because it never feels as urgent as the thing right in front of you and its not auto regulated yet.⁣
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3. Turn the dimmer switch down, not off. When life kicks off, most people go from full effort to nothing. The smarter move is to scale things back to a do-able level so you don’t have to completely stop & lose the momentum. The goal during hard patches isn’t massive progress. It’s continuity.⁣
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4. Build in flexibility on purpose. If your plan has no room for a meal out, a glass of wine, or a birthday cake, one stressful week will throw it out the window. Factor the enjoyable stuff in before you feel like you need it.⁣
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The common thread through all of these is the same thing. Less reliance on how you feel in the moment, more reliance on a system that works even when you don’t feel like it.⁣
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Which one of these do you need to build first? 👊

“I’ve lost the weight before. I always just put it back on. What’s going to be different this time?”⁣
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Honestly, this is the most important question anyone can ask before starting a programme. ⁣
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And most coaches hate it because they don’t have a good answer.⁣
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Here’s why it keeps happening.⁣
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You do the 12 weeks. You follow it properly. ⁣
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You lose the weight, your clothes feel better, you feel like yourself again. ⁣
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Then the programme ends.⁣
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You drift back to eating the way you did before, and within two months you’re back where you started (or In a lot of cases, further back than ever)⁣
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And the conclusion you draw is that something is wrong with you.⁣
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You fu**ed it.⁣
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Let me tell you, nothing is wrong with you, you didn’t f**k it. ⁣
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The programme you were in simply didn’t have a stage two (oooo, whats stage two, I hear you cry - let me explain)⁣
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Here’s what actually happens to your body during a calorie deficit:⁣
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Your metabolism adapts downward to match your intake. So by the time you’ve finished, your body is running efficiently on less food than it was before. The moment you stop tracking and drift back to normal eating, there’s a gap between what your metabolism expects and what you’re giving it. That gap is why things rebound so fast.⁣
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The fix isn’t more willpower at the end or sticking on dogsh*t calories. ⁣
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It’s a structured reverse diet. ⁣
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Essentially, bringing calories back up deliberately and gradually, week by week, so your metabolism trends back upward with it. Done properly, people often end up leaner at the end of this phase than they were at the end of the deficit whilst eating way more food.⁣
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Most programmes skip this entirely because a good before and after photo is easier to market than a good maintenance strategy.⁣
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But, IMO, it’s the most important part. ⁣
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Results are f*cking useless if you can’t keep the, ⁣
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We have three stages in The Balanced Body. ⁣
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1/ Get the result ⁣
2/ Safeguard the result ⁣
3/ Build something sustainable enough that you never have to do the restart again.⁣
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If you’ve been stuck in the loop and you’re tired of it, come and have a chat & lets do things properly (for good)✌️⁣

One of my clients came on the call last week (we have two every week for clients to jump into, outside of their 1-1 coaching sessions)

I didn’t need to ask how the week had gone.

I could see it in her face and hear it in her tone before she’d finished her first sentence.

Two weeks of family chaos.

Her sister moving house, her son’s room needing sorting, work piling up on top.

Every day she’d told herself she’d get back to it tomorrow. Every tomorrow had something else added onto the list.

Instead of reaching out and asking for help, she fell into the old cycle of burying her head.

By the end of those two weeks she was sleeping badly, eating off track, and feeling more drained than when the chaos had started.

Which makes sense right?

You stop doing the things that actually give you energy, you have less bandwidth for all the other stuff.

Here’s what I told her.

1. USE ME (legit, a coach can only help if we know whats happening)
2. Sometimes, life will kick you in the metaphorical nuts. Thats normal, we just need to adjust the goalposts. The goal when life kicks off isn’t to keep everything running at full capacity. It’s just to keep the habit alive.

Think of it like a dimmer switch.

When life is manageable and you’ve got the headspace, you turn it up. You train properly, track your food, push things forward.

When everything kicks off and your mind feels like a whirlwind, you don’t turn it off. You just turn down the volume.

A 15-minute bodyweight workout in your room instead of the gym. A simple meal plan instead of tracking macros. A protein shake and a walk instead of a full session.

None of it is going to move the needle fast, and none of it is “ideal”

But it keeps you ticking over.

Then, when things settle, you turn it back up. No restart, no “I’ve ruined everything”.

The people who make consistent progress over the long haul aren’t the ones who go hardest when life is good. They’re the ones who know how to scale back without switching off.

If this is where you are right now, I’m around. Come and have a chat. ✌️

Invitation for you!

Tomorrow at 9:30am, I’m hosting our monthly “Big Badass Session”.

30 minute live workout on zoom 🎉 

We do this each month to connect as a community, get live feedback on form, and ultimately have a smashing time.

Saturday looks like it’s going to be super sunny so if anyone wants to join us (completely for free) DM me ‘training’ and I’ll send you the Zoom link before we go live.

No equipment needed, any experience level, and we all get the weekend off rocking right 💪