12 years of coaching people just like you. Private studio | Online coaching
Fix that clunky popping noise when you do dead bugs with this one adjustment.
Comment below if this worked for you ⬇️
24/08/2026
How much time do you invest in each of these?
You probably lean into one or two of these a bit too much and neglect the other.
I’m proactive with weights and cardio.
I’m reactive when it comes to mobility.
It’s not until my hips are stiff and I’m like okay “I should probably add in some hip mobility work.”
How do you picture your quality of life at 80, 90, 100… anyone think they’ll live past 100?
How does that look?
Fragile and frail?
You don’t just want to just live longer, you want to feel good, move with purpose, and enjoy your later years.
Movement is your physical pension.
Cardio and nutrition shrink your body, resistance training determines what it shrinks into.
Don’t be one sneeze away from a visit to the hospital.
Be the one that is still running around with the grandkids.
Don’t be the one who pulls a hamstring trying to put your socks on.
Be the one that people question your age because you’ve aged like a fine wine “NO WAY, YOU’RE 70!!!’
Don’t be the one who is a change of wind direction away from a broken hip and it’s game over for you.
Be the one who’s bad ass and still lifting weights into your 80s, 90s, and 100s.
You might not have trained today.
You might not want to move your body tomorrow.
You might not want to do anything the rest of the year.
If you’re not going to do it for current you, do it for future you.
Remember:
Cardio = Longer life
Weights = Quality of life
Mobility = Pain feee life
Health is rented, payment is due daily. (Eww I know… cringe)
21/08/2026
3 months ago today, this client started.
11kg down. 24.2lbs. And honestly, that number isn't even the best part.
She's a busy parent juggling school holidays and work. We didn't fight that, we built the plan around it.
When we first mapped things out, I asked what her week actually looked like. "Not much," she said. Then we dug into it properly and there it was, a family lunch out every Saturday she'd forgotten to even mention. Once I spotted it, it stayed in the diary from that day forward, because a plan that ignores real life doesn't survive real life.
She trains at home. No gym, no wall of dumbbells to choose from. A few kettlebells, a bench, some dumbbells. That's it. But they don't move themselves. She showed up and used what she had, in the time she actually had, without turning it into hours of overwhelm.
Desk job. Sedentary by default. Making movement a priority was on her, and she did it.
Her birthday came. Her husband's too (he properly went for it on his). We paused. Ate cake. Enjoyed it. Then got back to it. No guilt, no spiral.
She got ill for a few days too. Gave me a shout, we talked it through, focused on recovery, and when she was ready, she picked the plan back up.
I'll be honest about my part in this too. I didn't make every choice for her. I'm not a 24/7 crisis line for every wobble. I'm a guide, a sounding board, a problem-solver when she hits a barrier, an honest voice when she needs one. Consistent, throughout.
But the follow-through? That's all her.
She messaged me today:
"I have had a (nearly) 2 stone loss a couple of times before but given up just before I've got to 2 stone. Not even concerned about that as I know I'll get to 2 stone plus more as my head is still in the game and feeling positive."
Nobody's motivated every single day for 3 months straight. Nobody feels it every session. What gets you 11kg down is showing up anyway, motivated or not, ill or well, on the good weeks and the average ones.
I couldn't be prouder of her.
She's keeping this one private for now, but I've got a feeling she'll want to shout about it herself before too long. This is just the start.
Better luck next week Lyd Mcd ☕️🧁
5 tips ✨
👸🏻 Lyd Mcd
🎥 Panee Hutchison
Yes, I’ve use coco pops when talking about nutrition and tracking calories.
324 calories of a difference in one meal.
3 meals a day with guessing and the calories being equally off for each meal, by the end of the week = 6,804 kcals
Okay, I hear you… “No chance I’m going to be THAT far off.”
Half that.
3,402 calories.
It takes 3,500 calories of a deficit to lose one pound of fat.
That’s what you’re potentially leaving on the table… results.
Now, if you’re not currently at your maintenance or at your happy weight…
Should you be guessing your results for the sake of putting a bowl on a digital scale and jotting down some numbers.
Even if it’s just for a couple of weeks to build your awareness.
It’s not so you have to do it for the rest of your life.
This also gets easier as you do it.
Once you save a meal. You can just go to add meal and serving size, instead of adding it each time.
Take the guess workout out of it and you’ll get better results.
It’s uncomfortable to trust yourself with having your trigger foods.
You have to build that trust and that takes time.
You will f**k up and eat more than you planned one day.
We’ve all done it.
You’re human, so give yourself a f**king break.
Knowing that you will f**k up at some point can actually soften the blow.
Trigger foods tend to be f**king delicious and very bloody moreish, so no wonder you’re more likely to overeat those instead of a bag of kale.
The saying isn’t “Once you open a bag of kale you can’t stop…”
Have a quiet word with yourself “Okay, cool I knew this would happen, all I need to do now is get back to it at the next available point.”
This helps you create calm instead of panic.
To pause and think about your next actions.
That creates space for you to breathe not binge.
If you’re going to beat yourself up about overeating then use a feather.
If I was starting from scratch here’s exactly what I would do.
Nothing complicated, nothing revolutionary, just what I would do.
08/08/2026
If you keep treating the weekend like it’s the last supper, you’ll get 21 more repeats of the same outcome before this year is out, and end up in a worse position than where you started.
Trust yourself to go out for a meal guilt free, and not have to demolish everything in sight because it’s almost Monday.
The intentions behind your choices matter. A lot.
You can stop when you’re done, or when you’re not enjoying it anymore.
The calmness you have around your choices gives you the best chance of hitting your goal.
07/08/2026
Following yesterday’s post. GAFG.
| Monday | 8am - 6pm |
| Tuesday | 8am - 6pm |
| Wednesday | 8am - 6pm |
| Thursday | 8am - 6pm |
| Friday | 8am - 5:15pm |
| Saturday | 8am - 12pm |