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Strength and Conditioning Lead - Third Space Paternoster🏋🏻‍♂️

Registered Nutritionist🥦

Supporting people move, eat and live better.

My inbox is open for questions or 1-1 coaching support.

17/09/2026

It's easy to think we know what a good coach looks like.

based on their highlight reel📹

What seems like 'exciting' workouts🏋🏻‍♂️

Or maybe they talk a good game in terms of technical knowledge🗣️

Now that's not to say this stuff is invalid.

I think it's fantastic if a coach can move really well, program engaging sessions and has the ability to go into depth where needed on different components of training.

But it's also recognising that there's so much more to being a coach.

Just being good at exercise doesn't give you a prerequisite to being a good coach.

Having the ability to keep you engaged via variety doesn't mean that you understand programming and can get clients results.

Knowing more than your client on a specific component of training, nutrition, and all things health and wellness and just talking at them about this information doesn't make you a good coach.

You have to do the job of a coach, which is to support, guide and lead them on a journey of self-development which often requires autonomy and space in order to grow.

And if I were to be totally honest, these are all things that I have fallen guilty of in the past. It's part of the journey of learning🙌🏻

15/09/2026

One pot butter bean and orzo meal prep!

Ingredients:
Two tins of butter beans
One onion
700 ml vegetable stock
1 cup of defrosted frozen veg
Spinach
Lemon zest plus the juice of one lemon
One tablespoon of Greek yoghurt
Two cloves of garlic
170 g of orzo
Dried Dill

Instructions:
1. Chop and dice onion and great garlic
2. Simmer onion until soft and add the garlic and cook for one more minute.
3. Add the stock and orzo pasta.
4. Cook this until almost all the water has been absorbed
5. Add your spinach, butter beans, and defrosted veg.
6. Mix well, season with salt and pepper.
7. Add the zest of one lemon, the lemon juice, and dill.
8. Add 1 tbsp of Greek yoghurt.
9. Mix well and season to taste.

11/09/2026

Every time I post this on my story, I always have someone ask me what they are and how I make them.

So I thought I would make a simple video that you can follow along if you'd like to give them a try!

I honestly think this is the ultimate protein pancake recipe!

Ingredients:
1 banana
2-3 eggs
1 cup rolled oats
Hand fuLl of raisins
Hand full of nuts
Greek yoghurt
Berries

Simply add to a bowl, blend, cook and add your own toppings!

09/09/2026

Bit of post Canada blues reflection!

Honestly, these aren't even Canada related, it's more about the way in which my partner's family live 😂

When I was first there 8 years ago I was taken aback about how much their day to day life was built around connection, being present and sharing and it's something I value so much!

I think a lot of us could learn from this though. I know through my own experience and working with clients that we rarely make time to be truly present, slow down, and use food as a means to connect.

For example, when was the last time you actually sat at the kitchen table, no technology present at all and had a meal with some of your closest people?

Often we're in front of a phone, a TV screen, an iPad, or worse, a computer and doing work at the same time🤦🏻‍♂️

Slow down, enjoy your company, build connections, enjoy your food. Simple things that go such a long way!

03/09/2026

My coaching journey so far.

In the grand scheme of things I'm still pretty early on in this career!

I'm excited to see where it goes next as I start this new chapter!

31/08/2026

How is August over already?!?!

It's been some month,

🏙️ Exploring London

🐕Lots of time spent with Maple making sure she sees London too

🚴🏻‍♂️ Cycling literally everywhere...

🏋🏻‍♂️ Finally back on the gym floor coaching again which has been so nice!

💪🏻Also finding my rhythm again with training now that a routine is building!

I think it's already time for a holiday?👀

Kicking September off with a week in Montreal from tomorrow🙌🏻🇨🇦

30/08/2026

Yesterday I spoke about carbohydrates.

This got me thinking about caffeine, so I thought while I had a bit of time I would cover this as well!

They're both fantastic sources for us to use, but they have different uses and it's important that we understand the difference between the two of them☕🍞

One is a stimulant, the other is a fuel source.

But it's so easy for people to think that carbohydrates may get you hyped up, but also that caffeine will give you fuel, which just isn't the case.

Want more support with your nutrition? Feel free to message and reach out🙌🏻

29/08/2026

This is such a simple yet overlooked aspect of our nutrition that can do wonders for your training.

Simply fuel for your session 🤷🏻‍♂️

Just because you eat enough energy over the course of a day for your composition needs doesn't mean you're eating enough for your performance needs❗

If we can fuel appropriately, then we will get more out of our session as we can come at it with the right intensity.

It also means we can recover more efficiently, not only helping us feel better but it means we can also be ready for our next session.

Stuck on things to use as snacks before a session? Feel free to reach out and let's chat!

PS* notice how caffeine was not mentioned at any point. Caffeine is fantastic as a stimulant but NOT as an energy source, don't get the two confused 👍🏻

24/08/2026

ATHX 2026 didn't disappoint!

This was a milestone for me. I remember signing up to this when led on the sofa, fresh out of surgery feeling deflated by everything...

My training was in the bin going forward and motivation at an all time low, and I knew I needed something to keep me accountable.

ATHX was the goal. It gave me something to aim for and plenty of time to do it in.

Fast forward just over a year to the event, I PB'd my Deadlift and matched some previous lifts.

I came third in my heat for endurance and won the Metcon with a 7th place finish overall and 3rd in my age (34 and under)

I'm buzzing with the result! I almost pulled out with the move to London throwing me off entirely, but I'm so glad I didn't!

Glad to be back on the comp floor. I tried not to put pressure on it and just to enjoy being there and honestly, it made it so much more fun.

Just feeling grateful to be back doing the thing I love with good people🙌🏻

More of the same to come hopefully!

Next stop, Turf again?👀

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Tuesday	07:00 - 21:00
Wednesday	07:00 - 21:00
Thursday	07:00 - 21:00
Friday	07:00 - 19:00
Saturday	09:00 - 12:00
Sunday	09:00 - 13:00

Telephone

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Website

http://nourishandlift.co.uk/

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