Andy Thomas Health & Fitness Coach

19 Years of Lifting, Eating Well & Staying Fit—And It’s Paying Off 💪

I’ve been training, eating well, and staying fit for 19 years, and it’s one of the best investments I’ve ever made. But staying healthy isn’t just about what you see in the mirror—it’s about what’s happening inside your body, too.

That’s why I get my blood work done every single year.

For me, it’s not just about optimising performance.

Prostate cancer runs in my family, so I have to stay on top of my health.

Checking my blood work regularly gives me peace of mind and helps me regulate testosterone, cortisol, thyroid function, and other key markers that impact energy, muscle growth, fat loss, and overall well-being.

Why You Should Check Your Blood Work
Your hormones control more than you think:
🔹 Mood & Energy – If your testosterone is low or cortisol is high, you’ll feel sluggish, irritable, and unmotivated.
🔹 Muscle Growth & Fat Loss – Balanced hormones = easier muscle gain and fat loss.
🔹 Recovery & Sleep – Poor hormone balance leads to poor recovery, meaning slower results.
🔹 Long-Term Health – Catching issues early means you can fix them before they become problems.

Stay on Top of Your Health
✅ Train consistently – Strength training supports healthy hormone levels.
✅ Eat properly – Prioritise protein, healthy fats, and micronutrients.
✅ Get enough sleep & manage stress – High cortisol kills progress.
✅ Hit your steps – Daily movement keeps metabolism and circulation in check.
✅ Get your blood work done – Stop guessing. Know your numbers and adjust as needed.

I’ve been doing this for almost two decades, and I can confidently say it’s paying off. My blood work proves that training, eating well, and looking after yourself works—not just in the short term, but for life.

My testosterone levels are 15 nmol/L—right in the optimal and healthy range.

That’s why, to the world, it seems like I can build muscle, drop fat, and stay in shape effortlessly. The reality? I stay on top of my health, and my body responds the way it should.

When’s the last time you checked yours?

Don’t wait until something feels wrong—stay ahead of the game.

"The Top 5 Supplements I Recommend (and Take Myself!) 💊"

Lately, I’ve had loads of conversations about supplements that work, what’s worth your money, and what I actually recommend. 👌🏻

Here are my go-to supplements that I personally use and suggest to my clients:

1️⃣ Creatine – For strength, power, and muscle performance.
2️⃣ Magnesium – To support recovery, muscle function, and better sleep.
3️⃣ Collagen – For healthy joints, skin, and connective tissue.
4️⃣ Multivitamins & Minerals – To fill any gaps in your diet and support overall health.
5️⃣ Supergreens Powder – A convenient way to get extra nutrients and support digestion.

These aren’t magic fixes, but paired with solid nutrition, training, and sleep, they can make a real difference. 💯

If you’re unsure about what to take or have specific goals, drop me a message—I’m always happy to help! 😀

What supplements do you swear by? Let me know in the comments below!

During "shreduary," we make homemade fake aways

Lean mince burgers
Bacon medallion
Mozzarella
Homemade chips
Pepper sauce

All in its approximately 900 cals

Last nights fLeX rAtEd legs session (HEAVY)......

Set 1 - 10 reps
Set 2 - 8 reps
Set 3 - reps

DB S.L R.D.L'S
DB Walking Lunges
S.L Leg press
Leg Extensions
Vertical Leg Press
Lying Hamstring Curls
Smith Machine Calf Raise
Seated Calf Raise

Kindly demonstrated by some of the units 💪🏻 in last night 🫡

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When you exercise, especially during intense workouts like lifting weights or doing sprints, your body needs quick energy. 💪🏻

Carbs are your body’s go-to fuel because they break down fast and give you the energy you need to perform.

Here’s the simple breakdown:

• Carbs have 4 calories per gram.

• Fats have 9 calories per gram.

Even though fat has more calories, it burns slower. That’s why your body relies on carbs when your heart is racing and energy demands are high. 🔥

Your body stores carbs as glycogen in your muscles and liver. This is like a fuel tank for your workouts. If you don’t eat enough carbs, your energy will crash, and you’ll feel tired, weak, and sluggish during training. 🏋🏻‍♂️

Simple carbs (sugars) also have their place! Foods like fruit, honey, or even a sports drink can be useful:

• Before or during workouts for quick energy

• After workouts to quickly refill your energy stores and help muscles recover

But for steady energy, focus on whole carbs like oats, rice, and potatoes. 🍚

Don’t fear carbs—they help you train harder, recover faster, and stay energized! 🤜🏼🤛🏼

Cheeky lil snowy Sunday with my squad & Harry ☃️🫶🏻

There couldn't be a harder way to start 2025 😫

Rest in peace Nain (Coedmawr) 2/1/25 ❤️

Passed away at the incredible age of 95.

Nain had a gift for turning her hand to just about anything from fixing her car, laying carpets, doing joinery, cooking, and sewing. you name it, she could do it. 👌🏻

She had this amazing way of making every birthday special with her incredible cakes, and she even made John and Brend’s wedding cake, which we’ll never forget. 🎂

She was the one who taught all of us how to play poker and cards and would teach us how to bet with 1p & 2p coins 🤣

She let us stay up late when John and Brend went out partying (they still don't know 🤫🤣)

And she was like a bat out of hell when it came to driving 🤣

We will miss you immensely, and you’ll always be in our hearts. 💙

Tell John and Bry we say Hi 🫶🏻 # # #

"Starving Isn’t a Strategy 🍽️❌"

Going into the new year and a Lot of people will hit the diet train hard 💪🏻

"Let’s talk about the diet hamster wheel: You eat less... then less... then even less, hoping the weight magically disappears. 🙅🏻‍♂️

Spoiler alert: it doesn’t. Instead, you’re left hangry, tired, and wondering why you can’t remember your own name. Sound familiar?

Here’s the deal: Eating like a rabbit on a budget isn’t the answer. Your body is smarter than that—it’ll adapt and can mess with your metabolism. 🔥

The result? You feel miserable and still don’t hit your goals. Yay, dieting! 🙄

What you should do is figure out your maintenance calories (you know, the amount of food your body needs to just exist without gaining or losing weight). From there, aim for a manageable deficit—about 15-25%. That’s just enough to lose weight without sending your body into full-blown panic mode.

Eat real food, fuel your workouts, and keep your energy levels up. It’s not about starving—it's about strategy.

So, let’s ditch the “less is more” mindset and embrace the “smart is sexy” approach. Your future, not-hangry self will thank you! 🤜🏼🤛🏼

Want help with doing this?? Drop me themessage "smart" 📨

Merry Christmas 🎅

Nadolig Llawen 🎁

Feliz Navidad 🎄

I hope everyone has had a wonderful day 🫶🏻