HDLifestyle

My Main Protein Sources ✅🔐🔁

The main issue I often find with people when they are consuming protein in their diet is that it’s just not LEAN enough.

I find the best way to promote my recovery from training, whilst also keeping lean is to have 10-12 animal/plant-based protein sources, and just rinse and repeat them each week within my meals.

Each Source - Benefits:

Lean Poultry/Beef/Pork - High protein value for relatively low calories and fat.

Marine Sources - Used less frequently due to worry over mercury and higher calories, but a great addition of Omega-3 EPA + DHA for cardiovascular health.

Legumes - Great addition of fibre and carbs alongside protein to promote digestion and satiety between meals.

Low-Fat Dairy - High protein content vs calorie intake, and a great addition as a snack between meals, or a condiment for a meal to avoid more calorie dense sauces such as mayo etc.

High-Fibre Carbs - Oats and Quinoa still offer a good hit of protein (although non-essential amino acid profiles) which when consumed alongside a protein source (whey/lean animal sources) can be a great way to boost overall intakes, and also provide co-ingestion of carbs to support an insulin-mediated uptake advantage into the muscle for recovery.

Whey - An extremely fast-absorbing, highly bioavailable (the body uses it very well), and convenient way to achieve that extra kick towards total daily protein goals. People often shy away from this “processed/synthetic” protein, but the evidence is all in favour of the highly anabolic effects consuming whey protein can have for muscle growth and recovery alongside resistance training.

Keep it simple ✅
Keep it lean 🔪

Whey vs. Casein: Which & When?

Not all proteins behave the same once you consume them. The speed of digestion and absorption plays a big role in how they support recovery and growth.

Whey Protein (Post-Workout):
Whey is rapidly digested, leading to a quick rise in blood amino acids. This makes it perfect after training, when muscles are primed for repair and growth. Whey delivers a fast hit of essential amino acids, especially leucine, which kick-starts muscle protein synthesis and recovery.

Casein Protein (Before Bed):
Casein digests slowly, releasing amino acids steadily into the bloodstream over several hours. Taken before sleep, it provides a continuous supply of building blocks during the overnight fast, reducing your muscle breakdown period, and supporting growth while you rest.

Key takeaway:
Both whey and casein have unique advantages. Whey shines in the immediate recovery window, while casein is best for overnight muscle protection. Used together strategically, they can maximise muscle retention and growth.

For more easy to incorporate nutrition tips and guidance, follow our page, or apply for coaching using the link in my bio.

Results On Repeat 📈🔁

Marathon Number One ✅📈

A huge achievement from this past weekend as she completed her first ever marathon at the Lisbon Marathon, finishing in an impressive 4:08:22 💯

This race was far from easy — with brutal weather conditions on the day, it became just as much a mental battle as a physical one. But Sam showed exactly what true resilience looks like, kept composed, and saw it through with the same determination that’s defined her entire training block.

This prep has been a massive learning curve for Sam — not only in terms of endurance training, but also the nutrition required to support it. We spent a lot of time focusing on fuelling, particularly carbohydrate loading before long runs and dialled in her intra-run fuelling, progressively building to exceed 60g/hr across long runs to maximise performance. She mastered her carb load up to 10g/kgBW (around 640g of carbs!!), using low-fibre/fat to optimise digestion and energy availability. Every adjustment from her weekly check-ins was applied with precision, and her consistency never wavered!

Throughout this build, Sam managed an intense workload with regular travel during the week, taught Pilates classes on weekends, and still found time to commit fully to her training and recovery. Even when illness struck three weeks out with a bad flu, followed by a toe infection just two weeks before the race, she adapted, trusted the process, and kept moving forward.

For someone who only months ago was unfamiliar with faster pace work or structured endurance nutrition, this transformation — both physical and mental — has been exceptional. She’s finished her debut marathon stronger, smarter, and far more confident in what she’s capable of.

The first marathon is always special, but tackling it under those conditions makes it even more impressive. A huge milestone and a performance to be proud of.

Incredible effort, Sam 🙌🏽

If you would like to achieve similar performance-based results, DM us the word PERFORM or apply for coaching by following the link in my bio.

6 Weeks Out: IRONMAN WA ⏳🇦🇺

Total Training Volume: 15hrs 13mins
Calories: ~4000kcal/day

A very TOUGH week this week. All training complete, but the fatigue and need for recovery both through data tracked and physical exhaustion was ever present. After each session my Garmin was calling for anywhere between 24-65hrs recovery, which is just not ideal when most days are double training days 😅 I suspect likely a carry over from the move last week, and just in general more intensity/duration as we creep closer to peak volume weeks.

More sleep needed. More food consumed - and to that point, calories volitionally went up to ~4000kcals/day by adding in an extra meal before bed, and have noticed overall increased overnight HRV and daily energy. If anything, I have actually looked leaner following the increase suggesting muscle glycogen stores are just more replete and in a better position to promote recovery and manage fatigue.

To the positives - added in an extra interval run this week with the tri group to see how the Achilles would manage the intensity, and luckily I am noticeably less sore and the recovery time on my heel is far improved from what it was 1-2 months ago which I am BUZZING about - not just for what this means for the race, but also for my goals post-race looking to attack some more half and full marathon distance.

Training looking very similar for next week - further increases in intensity for the bike intervals, a similar long distance weekend bike of 140km, and again the addition of a tempo run on Friday 👌🏽📈

Let’s get it 🫣✅

                               

10km PB & 1st Place Female 🏆📈

An incredible achievement from last weekend, running a 10km personal best of 49:02 and taking the top female spot!

Less than a year ago, Rachelle fractured her pelvis and spent a period confined to her flat in a wheelchair. For someone used to high-volume training and daily gym sessions, this was both a physical and mental test. But step by step, she worked through a structured rehab plan, gradually rebuilding strength and mobility before completing her return-to-running programme.

Since getting back to a normal running structure, she’s only completed just three weeks of consistent training before achieving this PB - no taper, no deload, just pure consistency and effort off the back of her current block. It’s a remarkable example of what’s possible when you trust the process and build patiently.

Alongside the injury, Rachelle’s life is also as busy as it gets - a demanding job, regular travel, and a social calendar full of events, festivals, and trips abroad - yet she never fails to stay consistent. Check-ins are always completed, communication is excellent, and adherence to training and nutrition advice is faultless. If anything, the hardest part of coaching Rachelle is holding her back from doing too much!

Over the past year, she’s learned the true value of rest, recovery, and fuelling well - now applying these lessons with precision. Her discipline and mindset throughout this entire process have been nothing short of outstanding.

Now back and better than ever before, we turn our focus to bigger goals ahead, with the Burj2Burj Half Marathon early next year and a potential spot in the London Marathon on the horizon - a race she unfortunately had to pass last year. The foundation she’s built through patience, resilience, and consistency sets her up perfectly for what’s next, and the comeback is bound to be bigger and better than ever!

If you would like to achieve similar performance-based results, DM us the word PERFORM, or apply for coaching following the link in my bio.

Overnight Oats - The One That Never Fails 🤝🏽

✅ High-Protein (50g per serve)
✅ Balanced Carbs (50g per serve)
✅ Low Fat (12g per serve)
✅ ~530–550kcal per meal

This make-ahead breakfast takes the hassle out of mornings while giving your body exactly what it needs: slow-release high-fibre oats for steady energy, whey and greek yoghurt for an easy-digesting protein hit, and berries for antioxidants and natural sweetness.

The chia seeds and honey add texture and flavour, while keeping fats and sugars controlled. Simply prep the night before, refrigerate, and wake up to a chilled, nutrient-packed breakfast that fuels muscle recovery and keeps hunger locked down.

Perfect for busy mornings, post-training fuel, or anyone chasing a convenient, high-protein option that tastes like dessert for breakfast!

We share these recipes weekly within our coaching programme, so if you’re after more quick high-protein meals to promote your health or physique goals, DM the word HEALTH or apply for coaching via the link in bio.

Another week of WINS for the team 🫡📈

Dialled in and making every week count.

Half Marathon PB - 1:32:21 (4:22/km) 📈

A huge result for , who clocked a new Half Marathon PB in Manchester last week of 1:32:21 (4:22/km), taking more than 27 minutes off a previous attempt from two years ago of 1:59:26 (5:41/km).

An amazing result, and not just for the number on the clock, but for what it represents. Richard is a very busy father and husband with limited training hours alongside work and social demands, but he’s shown what can be done with structure, consistency, and communication.

Since returning to the programme, we’ve focused on optimising performance nutrition around key longer race-specific sessions - ensuring he’s well fuelled going in through dialling in on optimal carb loading strategies, and confident in his fuelling strategy intra-run. The difference this made to both his pacing and recovery was massive.

Richard’s running has come a long way since his marathon days back in Tokushima and Yorkshire, where he logged a 3:29:14 PB. Now, with his endurance engine in a great spot, he’s set his sights higher again by officially signing up for multiple Ironman 70.3 races next year.

We’ll now be shifting gears into a base-building and fat-loss phase, improving fitness and body composition before the specific triathlon prep begins. The aim - build an even stronger, leaner, more efficient athlete heading into race season.

Despite all the moving parts in his life, Richard never misses a session, communicates consistently, and executes with intent — proof that with the right plan and accountability, time limitations don’t have to be barriers to performance.

Exceptional work Richard!

If you would like to achieve similar performance-based results, DM us the word PERFORM or apply for coaching by following the link in my bio.

7 Weeks Out: IRONMAN WA 🇦🇺⏳

Training Volume: 13hrs
Calorie Intake: ~3700kcal/day
BW: 77kg - new low 📉😅

Well it has certainly been a week! House move in Sydney with the lads and we had challenge of furnishing the house ourselves. Wed-Sat was FULL ON collecting and shifting furniture and stressing about everything, but we got through.

Weight training took the hit this week with just 2 x full body sessions complete, but all key Ironman sessions took place, managing to still hit my long bike intervals, a 5km swim, and a 120km bike Thursday through Saturday. There has been some heavy fatigue but I’d prefer that than the mental burden missing a session would have caused 🤝🏽

Bike volume up by an extra 35km this week, swim volume down to just one session, and looking to add in an extra easy run on the Friday next week to see how the Achilles manages the volume.

Still feeling fit and enjoying/dreading the sessions, which is exactly what you want really. If you aren’t looking at some of your sessions each week and thinking “holy s**t that might actually kill me” then you aren’t doing it right in my opinion 😅

Race day getting ever closer, but doing my best to stick to the plan and take each day as it comes. Nice to be properly settled now and not have to worry about moving too much to really dial in on routine and nutrition 💯

Let’s have it 💪🏽

                               

Half Marathon PB: 01:23:21 📈🏃🏽

Another outstanding performance from , achieving yet another Half Marathon PB — taking off a staggering 5mins 13secs in just 3 months! A well-deserved reward for months of relentless commitment and consistency.

Over the past training block, Dan has juggled a demanding schedule that would test anyone’s discipline — significant travel, numerous swim meets and championship events, and demanding work hours, sometimes stretching to 22-hour days. Yet through all of this, he’s stayed true to the process, never missing key sessions and continually refining his approach to perform at his best.

One of the biggest focuses throughout this phase has been on race-specific nutrition — particularly carbohydrate loading strategies ahead of long runs and key sessions. This allowed us to build both physical and gut readiness for race day, ensuring optimal fuelling and digestion under pace. Dan took every piece of feedback from check-ins on board, making precise adjustments to his intake to support energy availability and recovery through even the toughest training and work weeks.

This result is a reflection of his patience, adaptability, and commitment to executing the plan regardless of the circumstances. Progress like this doesn’t happen by chance — it’s the outcome of consistency, precision, and an athlete who refuses to make excuses.

From ACL rehab, to being back racing faster than ever, Dan’s journey continues to be a perfect example of what’s achievable when you pair smart coaching with absolute dedication.

Phenomenal work, Dan 👏

If you would like to achieve similar performance-based results, DM us the word PERFORM or apply for coaching by following the link in my bio.

Part Two: 365 Days in 🇦🇺

More structure to the back end of this trip 😇

PER ✈️ SYD
Lifting. Coaching. Running. Tanning. 🏋🏼📊🏃🏽☀️