Here’s a hard pill to swallow: it’s impossible to stop your mind from generating thoughts when you’re training, even if they’re really negative. And here’s another: you’re gaslighting yourself if you constantly tell yourself that it’s stupid to think these things; and anyone who tells you that “you should just block the thoughts out” is also gaslighting you. Because let’s...

If you’ve ever found yourself freaking out because you suddenly couldn’t exercise or be as active as you thought you’d be, then this is written for you (buckle up, she’s a long one today!). Let me start by telling you a personal story: In December 2020, my then fiancée and I were moving into our new house. We had the...

Over-eating (i.e., eating past the point of satiety and fullness) on weekends is incredibly common, and isn’t necessarily a bad thing. However, most of us – especially those of us who’ve been around the fitness industry for a while – have been socialised into being “good” or strict with a dietary protocol during the week and then having cheat days...

Many parts of a “health and fitness journey” in a fitness context (i.e., gym-kind of setting) can be seen to be quite isolating – you train on your own, meal prep for yourself, get your steps in whilst listening to a podcast, smash your cardio with your own music blasting through your ears. And then what? Many people underestimate the...

It is not a secret that in order to build muscle, you will need to push your calories up to a surplus, and with that – as well as gaining quality tissue through training and recovery – will also come some body fat gain. Of course, this is completely normal and in fact, quite healthy and necessary too, as staying...

Change is something that scares many of us. Change means stepping out of your comfort zone, into an unknown space, and wholeheartedly trusting that the steps you’re taking will be worth it in the end, even if you cannot control the outcome [1]. You might notice that as you consider the possibility of change, you go back and forwards between...

Many people have a voice (or multiple voices!) inside of their head. Whether it’s a constant stream of thoughts, consciousness, images, or a combination of these, we all have an ongoing rumble of information going on between our two ears. Most of us don’t pay much attention to what’s going on there, or have come to get used to those...

We all know that nutrition will make or break your results, and this is irrespective of whether you’re trying to gain muscle mass or pull body fat levels down. However, adherence to nutritional principles is notoriously difficult and probably the thing people struggle with most, particularly in a dieting phase! So, why is adherence so difficult, and what can you...