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BioFitness Health & lifestyle coach � Sport & exercise scientist � Marathons �heavy weights �Pretty convinced life is a video game & u are player 1 �

11/10/2026

Road to Helsinki episode 1

Moving the needle 🪡

10/10/2026

I’ve committed to sharing more content of the stuff that I actually do on a week to week

Saturday morning I always do the strength session

Whilst I do the majority of my training by myself in a commercial gym it’s nice to get into a different environment with people who push you a little differently

Here’s today’s session

When Bash first reached out he thought the answer was simple...Train moreDo more cardioPush harderAnd to be fair, that’s...
10/10/2026

When Bash first reached out he thought the answer was simple...

Train more

Do more cardio

Push harder

And to be fair, that’s exactly what he was doing
He was training 5 to 6 days a week

Hitting 10,000 steps

Putting in more effort than most people ever would

Yet he still felt stuck

The goal wasn’t just to lose more weight

It was to finally build a body he was proud of without feeling like fitness had to consume his life

The gap wasn’t work ethic

It wasn’t discipline

It was direction

Bash had become so focused on doing more that he’d stopped asking whether what he was doing was actually moving him forwards

So we stripped it back

Less training
More intent
Nutrition that worked with his cravings instead of fighting against them

Habits that carried him through the other 23 hours of the day when nobody was watching

The journey wasn’t smooth

Even two weeks before his photoshoot he felt flat
Low on energy

Anxious

Questioning himself

But instead of disappearing he did something most people don’t

He stayed in the conversation

He asked for help

He kept showing up

That’s why today
Stronger than ever
Leaner than ever

But the biggest transformation isn’t what you can see in these photos

It’s that he’s no longer trapped in the cycle of thinking more is always better

He’s learned that the right plan will always beat simply working harder

And that’s why this transformation is built to last
Man like Bash 👊

08/10/2026

Squat low to keep progresd high

Naomi was training as hard and often as she couldEvery time the scale wouldn’t move or she hit a sticky spot she ‘double...
07/10/2026

Naomi was training as hard and often as she could

Every time the scale wouldn’t move or she hit a sticky spot she ‘doubled down on her efforts’

She was trying to force fat loss. When she eventually reached out she didn’t know how much more effort she could give

Which is why we didn’t ask her for any more. We just asked her for ‘better’. We implemented a structure that allowed her training sessions to be meaningful and actually upped her calories to allow better performance and recovery

The results speak for themselves but I think the biggest thing is the fact that Naomi actually started enjoying her day to day again.

I see so many people smash themselves and this is NOT the way! Naomi is living proof.

More is not always ‘better’

Coaches are often put on a pedestal….But knowing what to do and doing it are two completely different things Fitness is ...
06/10/2026

Coaches are often put on a pedestal….

But knowing what to do and doing it are two completely different things

Fitness is often in my ‘top 3’ priorities each week but EVEN then I struggle to see where it fits sometimes into my schedule

I have other priorities that all need their own space

That doesn’t remove the guilt. I constantly struggle with all the things ‘I’m meant to be doing’ - being a coach makes this worse

Knowing minimum and maximum standards is something that has taken me years to implement and even longer to ‘perfect’

It’s about understanding which of the balls I’m juggling are rubber and which are ceramic. What’s going to break when I drop it and what will bounce back

Going in with a plan allows me to have clear time and energy demands but there needs to be level of flexibility for changing demands

Ask yourself this every Sunday and I guarantee you will increase results and momentum 100 fold

“I feel like I’m doing everything right… but the results don’t match my efforts”That pretty much sums up how Seán felt w...
05/10/2026

“I feel like I’m doing everything right… but the results don’t match my efforts”

That pretty much sums up how Seán felt when he first reached out.

He’s a busy guy

He was training, doing the steps thing and eating “pretty well”

But progress? Slow, frustrating, and confusing.

He felt like even one off-plan meal would set him back. Add in long work hours, a commute, and trying to maintain a social life, and it’s easy to start thinking:

“Maybe this is just how it is now.”

Seán wasn’t looking for a quick fix or miracles.
He just wanted his effort to actually mean something.

So instead of overhauling his entire life, we focused on three areas that move the needle

• Clear calorie targets
• A daily movement goal
• Training where progress was measurable

Most importantly, we built a structure that still allowed him to enjoy life - meals out, social events, and weekends away.

Because if a plan only works when life is quiet… it’s not a real plan 👀

The first few weeks were about momentum: tracking consistently, getting steps up, and training regularly. Nothing dramatic - just stacking small wins.

Some weeks were smooth. Others had travel, social events, and busy work thrown in.

But Seán did what most people struggle with: he stayed consistent even when weeks weren’t perfect.

He trained even during hectic work weeks, logged food on social weekends (even when calories went over), and focused on protein when things got busy.

No extremes. No all-or-nothing. Just consistency.

Today Seán is 8kg down - from 81kg to 72.7kg.

While still eating out, managing a busy job and commute, training consistently, and keeping his social life.

The biggest change isn’t just the scale.

It’s the control.

Gran Canaria feeling his best. Now in Mexico enjoying life.

No crash dieting or Restrictive nonsense

Just a system that works in the real world.

he’s not finished yet. 💪

Big Hyrox/tryka session done with some of the Biosquad who have signed up to events Learning to walk on my hands due to ...
04/10/2026

Big Hyrox/tryka session done with some of the Biosquad who have signed up to events

Learning to walk on my hands due to all the running fatiguing my legs

Leanest I’ve been since I had a spray tan and professional pics taken

This seemed like a good idea, in fairness it tastes like it’s meant to but just not the one for oats 😅

Learning about protein whilst eating protein

We moved to the beach, may as well enjoy it

First session Hannah and I have done together before our Tryka in 3 weeks. Nothing to worry about 🥶

Pizza is top of the takeaway league by far, but Besties, Blackrock. is next level 🫡

The most important thing right now whilst getting leaner is strength. Keeping it lit 🤌

That’s a wrap

Long runs on Friday nights are not the one. Best tasting Coke Zero I’ve had though 😅

Everything in this picture breaks my heart with the exception of the 🐶

04/10/2026

Follow along for the first time I think I’ve set a goal that’s really excited me

Hyrox Helsinki December - the goal ‘do myself justice’

Episode 1 out next Sunday

Stronger, leaner and more confident than EVERBut Lets start at the beginning When Chloe joined, she told me she wanted t...
02/10/2026

Stronger, leaner and more confident than EVER

But

Lets start at the beginning

When Chloe joined, she told me she wanted to feel comfortable and confident in her clothes
⠀
“Not having to worry about if I look good or feel good in outfits”
⠀
She was already tracking her food and getting to the gym around 3 times a week- when things went to plan
⠀
But her life WAS BUSY she is juggling college, work and a fairly busy social life
⠀
long working shifts made meals hard to keep ontop of , weekends were ever changing and she simply jouldn’t fit everything in she felt she ‘had to’
⠀
What we did together wasnt give her ‘more’ it was focusing on a better system 
⠀
Getting her gym sessions in around work and weekend plans
⠀
Keeping her food on track most of the time while making room for meals out
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Finding ways to get her steps in, including evening walks and eventually a walking pad- this was a game changer she claims lol 
⠀
Chloe’s biggest attribute was making sure ’slips’ didnt turn into slides, she ate alot of the foods she wanted and sometimes overcooked the calories BUT the diffrence is that she didnt write off days and weeks because of iy 
⠀
She still went to concerts, had weekends away, celebrated birthdays and enjoyed dinners out
⠀
Chloe also put in the effort between them and kept checking in, even when she was tired or busy
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Over 11kg down, getting stronger and telling me her jeans no longer fit 🥳
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Then this message landed
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“By far the BEST I’ve ever felt in a dress in a long time”
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Its funny because her exact wording in her application form was that she wanted to feel better in her clothes

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