Are you comfortably uncomfortable?

In my experience I find that the clients that may initially appear to be the most challenging cases, can in fact turn out to be the easiest and most rewarding people to work with, let me explain.

Working with someone who is 6 stone overweight and diagnosed with diabetes is easy.

Working with a professional sportsman who has had a career threatening injury is easy.

Working with a pop star about to embark on a world tour is easy.

They may all sound like difficult subjects to work with, but the hardest problem to face when working with any client is in determining WHY they really want to change. With each of the clients listed above, they simply HAVE to make it happen.

The consequences of a diabetic not losing weight is catastrophic, daily medication, a hindered lifestyle and an early grave, that’s pretty strong motivation there!

The injured sportsman has only ever seen themselves as a professional sportsman, their whole identity is wrapped up in this image, and it’s not just something they do. If they can’t play then they lose a huge part of who they are.

The pop star about to embark on a sell-out tour simply has to be in the best physical shape, to look great, feel great and deliver winning performances night after night.

People that HAVE to achieve their goal generally DO.

The problem is with people that only kind of want to change…

I call these people comfortably uncomfortable.

Being a few pounds overweight is comfortably uncomfortable. Losing a few pounds in order to fit into that dress of the pair of jeans would be nice, but it’s not a must. The effort required to step out of your comfort zone for something that you only kind of want often far outweighs the reward. That’s why working with someone 10 pounds overweight can actually become more challenging that someone who is 100 pounds overweight!

Weight may not be your issue but feeling old before your time may be your trigger. Not feeling as though you’re firing on all cylinders is something that we all experience from time to time and something that a lot of us just come to accept as uncomfortable. However, if someone guesses your age at 15 years older than you are, would this move you from kind of wanting to change to having to change?

Your motivation for picking up this book may have stemmed from health reasons. Have you accepted that your blood pressure, cholesterol, or even both are a bit on the high side? Do you wake up each morning with a body that aches and is void of any energy?

It’s uncomfortable but you can deal with it for now, but what if I told you within the next five years you will be on eight different types of medication, even a short walk will leave you in agony and the quality of your life will completely diminish, how much would you really want to change?

These may all sound like extreme scenarios but they are very common occurrences. Far too many people choose to ignore the extra pounds creeping on, the aches and pains, the slightly elevated medical reports and the constant tiredness. They choose to ignore them or mask them with food, alcohol and medication for a few more years but inevitably this only makes things worse!

I use these stories to emphasise my point that The Can Do Plan isn’t about achieving that beach body in the next six weeks, it’s about being fitter, healthier, more alive and sexier in ten years’ time than you are today. The goal of this programme isn’t just to get you slightly uncomfortable it’s for you to recognise that this discomfort is the first step to making an impactful change. It’s about recognising that every day you make small choices to either lead an inactive, overweight, painful existence or a wonderfully alive, energetic and happy existence. `

The difference between kind of wanting something to happen and absolutely committing to change is the reason why you will fail or succeed with this programme – or any other for that matter.


This post has been taken from my new book – The Can Do Plan, The simple guide to looking good, feeling great and winning at life, due for release at the end of September… Stay tuned for more updates!

Personal Trainers: Are you failing your clients?

Most personal trainers up and down the country will be sat there now rubbing their hands at the thought of the phone ringing off the hook with New Year enquiries…

Literally everyone has over-indulged over the last few weeks and that magical thing that happens at the start of the year is about to happen again!

Yes it’s New Year, New You time! Those special few weeks when everyone decides that this year is definitely going to be their year to make amazing things happen!

They've made their resolutions list and decided they are going to get that dream job, finally finish that project that has been winding them up for the last few months - or maybe few years. They are going to have an amazing relationship – and they are DEFINITELY going to get in the best shape of their lives in the next twelve months!


So what are you going to do? As a personal trainer – You should be feeling excited. You'll get to work with a ton of new, super-motivated clients who have clear goals they want to hit. You’re going to be busy, you’re going to be energised by working with these new clients and you’re going to earn a ton of money

– or are you?...

Before you start advertising yourself to the hordes of people desperate to work with you. I want to challenge you to determine if you're actually the right person to work with these clients? Can you give them the great service they deserve? Can you deliver great results? and are you actually a great trainer that these clients deserve to work with?

Trainers are really quick to moan about the gym being too busy for them to train in January and that they can't wait until March when it get's back to normal. Have you ever thought that so many people drop off because YOU give them such a bad experience?!

Put yourself in your potential client’s shoes. They decide, maybe after years of failure that they are going to join the gym in January. When they get there they realise that they haven't got a clue what to do! They look around the gym for some help, who are they going to turn to, the trainer who laughs at them being there or the coach that gives them a little helping hand or a few words of encouragement?

As a trainer you are always marketing yourself. You can't be a d*ck on the gym floor and then shove a pretty flyer in someone's hand, it doesn't work like that. You are in a position to change clients lives but SO many trainers out there struggle to make ends meet. As a nation we are getting fatter and fatter and the demand for a good trainer is getting higher and higher, BUT sadly, the average trainer in the UK earns less that a McDonald's employee! In my opinion this is down to the TEN SIMPLE MISTAKES that most trainers make which I've listed below.

There are so many options for potential clients, why should they choose to work with you? There are some fantastic group fitness offerings out there, some amazing apps, some great trainers delivering online programmes. If you want to succeed as a trainer then you need to be well ahead of the game and deliver something that goes above and beyond your clients expectations.

Some people think that Personal Training is on the decline, and I believe there may be some truth in this. With so many great alternatives out there, and some pretty bad trainers, without doubt, over the next 12 months we will see some average and even a few half decent trainers go out of business. I also believe with the the average trainers failing, the next twelve months could be the most enjoyable, exciting and profitable time for a great trainer!

If you want to step up in 2019 then take my simple test below:

1. Are you a fitness professional or a fitness unprofessional?

It’s amazing how many trainers just get the basics wrong. Just because you post a ton of pictures of your own training on social media doesn’t make you a great trainer.

  • Can you show a potential new client that you’ve got some great qualifications?
  • What about first aid?
  • You are insured right?
  • Have you got your own website?
  • Have you got your own business cards?
  • Have you got your own marketing materials?
  • Have you got your own uniform?
  • Do you turn up to work looking, smelling and feeling ready to perform at your highest level?
  • You’ve got pre-written emails to introduce clients to your business?
  • Have you even got a personalised message on your answer phone?
  • Do you actually reply to these enquiries!

These are simple things that EVERY trainer should have in place but I guarantee that a load of trainers will fail with so many of these simple things.

Don't let this be you! Stand out from the crowd simply being being professional, your clients deserve this as a minimum.

2. Do you offer an initial consultation

Please don’t give potential new clients a “taster session”. There are SO many things wrong with this. Just to start with, you know nothing about your client so the only thing you can give them is a taste of how YOU want to train them without any thought for what THEY actually want or need...

Take the time to sit down and LISTEN to your client. What do they want? How do they want you to help them? What negative experiences have they had in the past? What injuries do they have? What issues may get in the way of them training regularly? What concerns do they have about training? What concerns do they have about you? How can you make them feel great about working with you?

Don’t forget, this is also an opportunity for them to interview you. Never assume that they will just sign up! You should treat every consultation as you would an interview for your dream job. Read the section on types of clients in my book to find out more about this...

3. Do you Assess your clients?

Before you even consider training a client you take them through your own assessment process right?

This is the big reason why you can't just throw them into a taster session. You have no idea about how they move or any issues they may have.

The client may feel that an assessment is a waste of a session and you may just want to get started, you may even feel the same. Don’t! It’s vital that you find out exactly where your client is at before they start working with you.

If you’re not assessing then you’re only guessing, and your goal should be to deliver a structured training programme, not just a workout that feels right that day.

I don’t care what your assessment involves, you need to determine that. just make sure you’re getting a true understanding of where your client is at right now and how you can use the results of your assessment to create a programme that is right for them.

  • Bonus tip: Please don’t use the first assessment session as an opportunity to ask them to pose in their underwear so you can build up your before and after posts for Instagram!


4. Tell them about the programme you will receive

Clients want a coach that will take you on a journey – not a trainer that will take you through the workout that they did earlier that morning.

How do you work? what are your principles? How are you going to use the results of their assessment to create the ideal programme for them? How are you different to the hordes of trainers out there?

I get it. Its personal training and you won’t be able to tell them exactly what you’ll be doing, but you should be able to give them an overview of how you work and why the journey with you will excite them. The success of your training programme comes down to you building trust with your client, they need to get to know you, get to like you and eventually trust you. Showing them you know exactly what you're doing and where you are going to take them goes a long way to building this trust.

Take the time to plan out the first twelve weeks training with you, set some goals and get them engaged in the process of working with you. If you're a great trainer then you'll have this all written down in a well presented document that you can share with them...


5. Tell them about your nutrition programme

We all know, you get fit in the gym, you lose weight in the kitchen. A great trainer knows that to achieve great results for their client then they HAVE to provide them with their own nutritional programme or at least a programme that is in line with their philosophy on nutrition, If you can't do this then you are simply wasting your clients time and money! FACT.

Let’s be honest you know that the biggest results your clients will see is in the things that they do when you’re not there. Sorry to burst your bubble, you're not the hero in the process, they are! You just need to provide them with all the tools to make sure they succeed on their hero's journey.

A great coach understands that one or two hours per week of one to one time won't get results. Great results come from a client really believing in their coach and following their advice, a nutrition plan isn't just a nice add-on it's an essential piece in the tool kit for any great trainer so don't even think about taking on a new client this year without one.

** Bonus Tip - As a great trainer, you should always be learning. Sadly many trainers never read another book after getting their qualification, I'd put money on the fact that an average trainer couldn't even get to the end of this article! If you're still with me, then keep reading...

6. Be clear on exactly who you are as a coach and the type of client you want to work with.

I’ve met so many trainers in my time that speak badly about their clients. Why would you do this?

To me this not only shows a lack of respect but two other things:

  1. You’re clearly not the right trainer for that client, which means you’re probably choosing to work with anyone that will pay you – which leads on to my second point…
  2. You’re probably not a very good trainer, otherwise you’d have a diary full of clients you really wanted to work with.

Successful trainers work with great clients. Successful trainers don’t complain, they take responsibility, they make things happen, they own their current situation, they see new opportunities and have the courage to make changes that take them away from a negative situation and towards new opportunities

Unsuccessful trainers choose to complain, blame and stay the same. Deep down they know they’re not good enough but instead of facing up to this they find excuses and reasons why things aren’t quite happening for them.

If you're moaning about your clients then it's your fault. Know who you are, know what you stand for, own your current situation, don’t complain, choose to be the best trainer you can be, or do your clients a favour and get out of the industry!

7. Show some evidence to support your “expert status”

What proof do you have to show that you’re even a half decent trainer?

You've got a qualification - so what?

In most cases this isn't anywhere near enough. Thousands of people qualify each year from a six week, two week or even a few days worth of training and announce themselves as "Qualified Personal Trainers". Showing you have a certificate from an official organisation doesn't mean that you have the expertise to work with clients with any movement dysfunction, postural issues or pre-existing injuries, this type of knowledge take years to acquire and a trainer with a very basic training education can often make most of these issues significantly worse! If you're not the right person for a client then put your ego aside and find a more suitable trainer that is.

Once you have developed your knowledge, you need to showcase this through blog posts videos and books. If you’re an expert then put your message out there. If you haven’t got your own blog or at least a few articles that you can share with a prospective client then shame on you.

8. Show them your testimonials

I don’t mean the made up ones that your girlfriend wrote for you, (you know who you are!). If you’re a decent trainer then you should have people giving you testimonials without you even needing to ask.

Not only does it give you the reassurance that you're doing a great job, but it acts as your best marketing material. Let's face it, no one really cares if you think you're the best trainer in town, but if a trusted source tells someone how great you are the chances are you'll be picking up a new client pretty soon.

Show the world the proof of how great you are and let other people sell your services for you.


9. Give them a money back guarantee

Trainers are great at over-selling and under-delivering. They will start out in style and then they sadly fail to deliver on their promises.

The unprofessional side kicks in, they fail to do what they say they will do, they cancel, call in sick and let their clients down on their training goals. Don’t be like this. Over deliver at every opportunity. And if the client isn’t happy then give them their money back.

The truth is very few clients will ever ask for this and if they do then why would you want to keep seeing them?

Hand back the cash, move on and work out what you did wrong and learn from it.


10. Give them a "bore off" escape clause

My biggest gripe with personal trainers – they’re boring!

They live in their own little bubble and seem to forget that their clients come to see them because they are the complete opposite of them! They hate the gym, they don't want to "Go hard or go home" and they don't spend their Sunday's prepping chicken and broccoli into plastic containers! If they were like that they wouldn't need you.

If you’re lucky enough to be busy as a personal trainer charging really good fees then it's likely you’re working with clients that are pretty good at what they do and in a position where they can afford your services. They got there by being professional, striving for more and having something extra to offer. You can learn a lot from them!

You also need to recognise that these professional, successful people have chosen to invest in you, they've trusted you to change their body and inspire them on the way. You have to learn to engage with your clients, entertain them and show them you're as professional as them but instead you turn up looking like crap, tell them about your bad day, the stress your girlfriend is under and some crap you read on social media. Well done!


It’s busy at the bottom, there's a ton of struggling trainers out there, it's not hard to be average but there’s room at the top for great trainers, - want to find out how to get there? CONTACT ME to book a consultation.


Why did I write this? Because I want new clients to have a great experience with their personal trainers in 2019. I don’t want them to give up by March and I don't want trainers with the potential to be great to waste that potential.

I also want to raise my own standards and those of my team.

I’ve been guilty of employing some very average trainers in the past and as a result its led to me lowering my own standards and letting clients down in my business I am committed to not allowing this to happen in 2019.

If these tips have inspired you then you can get a ton more in my book, The Trusted Trainer which has recently been included on the best books for personal trainers list.

If you like what you’ve read then I am running a weekend PT Business Bootcamp at my studios in London in February 2019, There are only 6 spots available, to find out more and apply CLICK HERE 

How do you use Caffeine to boost your Performance?

A cup of coffee is the favourite way to kick start the day for a huge number of us, for some it’s just the taste, for others it’s become a necessity to get you through the day ahead but for many it’s now the go-to pre-workout beverage to boost endurance and performance.

The cup of Joe, however, has been steeped in a myriad of controversies, conflicting evidence and a huge amount of speculation.

So exactly how much is too much caffeine?

How does it actually affect performance?

And more importantly how can you use it effectively to see improvements in your sport, work and life?

Caffeine for performance

Numerous studies have been conducted over the years to test the world’s favourite drug. A meta-analysis of 250 studies showed that caffeine has the ability to enhance physical and mental performance in numerous ways. Here are some of the conclusions drawn by this meta-analysis.

  1. Caffeine is beneficial for endurance exercise with the positive effect lasting for several hours during the exercise.
  • Caffeine was shown to significantly boost physical performance when exercising in the heat and contrary to previous beliefs no evidence was found for the so-called “dehydrating” effect of caffeine or excessive loss of electrolytes.
  • Caffeine has a positive impact on strength and boosts both endurance and muscle strength training performance.
  • Caffeine is also known to increase your pain threshold for 24-4 8 hours post-exercise.


How does coffee boost performance?

The active ingredient in coffee is the natural stimulant, caffeine which is also found in tea, chocolate, and energy drinks.  It acts as a performance enhancer by blocking the adenosine receptors that are located all over the body and the brain that cause a slowdown of neural activity, making us drowsy. By blocking these receptors, caffeine makes us more focused and energetic.

The bad news for the coffee addicts out there is that there is a safe upper limit to your caffeine consumption and some pretty nasty side effects if you do go over this…

How much should you drink and when?

Although the amount of caffeine can vary depending on the strength of the blend, composition or brewing method, a cup of coffee on an average contains around 120 mg of caffeine. It is believed that up to 400 milligrams of caffeine per day is safe for most healthy adults, although I would recommend to aim for slightly less than that.

If you’re drinking more than four cups of coffee per day then this can amount to over 600 mg of caffeine which is a very high dose and probably means you’ll be experiencing headaches, insomnia, irritability, stomach upsets and possibly even an elevated heart rate and muscle tremors. None of these symptoms are normal! So if you think you have a bit of a caffeine addiction, tone it down, your body will really thank you for it.

My recommendation is “2 before 2” – no more than two cups of coffee that should be consumed before 2pm. I also suggest that you don’t start your day with a coffee. If you get in the habit of kick-starting your day with caffeine, not only do you tend to consume more throughout the day, but you also reduce your bodies sensitivity to caffeine, meaning that it becomes less effective as a stimulant.

How much is too much?

One of the biggest problems I see with excessive caffeine consumption is the impact it has on sleep and recovery. You may think that the double espresso at the end of your meal is just a nice way to end your evening, but your central nervous system certainly doesn’t.

Caffeine is a stimulant with a half-life of 3-5 hours, meaning that it will take this amount of time for your body to eliminate half of this drug, the remainder will take significantly longer.

Consuming caffeine later in the day makes it harder for you to fall asleep, reducing your total sleep time and also the amount of deep sleep that you can enjoy. Consuming caffeine even six hours before bedtime has shown to reduce total sleep time by up to an hour, hence, my 2 before 2 rule.

Sleep is vitally important for recovery, repair and physical and cognitive performance. Sleep deprivation has now become a world-wide problem – ironically managed by most people through further caffeine consumption!


My approach to caffeine consumption is very similar to the way I approach good nutrition.

If you want to succeed in sport, work and life, then you need to get yourself into a proactive state. If you often find yourself in a reactive state when it comes to nutrition, then I guarantee you’re setting yourself up for failure. Your body should be in control of the substances it allows in rather than giving in to cravings.

Most people fail with their fat loss goals because they simply don’t plan ahead with their nutrition, they eat on the go and because they are not in control they often need excess sugar to give them an energy boost but as soon as their blood sugar levels plummet they need another hit to get themselves going again. All day long they react in this way consuming the wrong foods, excess calories, and dealing with mood swings and low energy levels.

Caffeine consumption is the same. If you simply HAVE to down a cup of coffee before you can even consider starting your day, then you’ve got a problem and you need to gain back control.

Start the day the night before with a decent night’s sleep. Drink a pint of water first thing to re-hydrate your body and sit down and enjoy your mid-morning coffee rather than grabbing it on the go.

What to have with your coffee to optimise performance?

If you’re a regular reader of my blog, then you’ll know that I’m a big fan of black coffee with MCT oil to maximize the performance benefits of caffeine. Black coffee is a powerhouse of antioxidants including polyphenols, hydrocinnamic acid, cafestol, and trigonelline. These are compounds that protect the body cells against free radical damage that result in chronic illnesses.

MCT or medium chain triglycerides are a type of fatty acids naturally present in coconut oils.  These triglycerides are quickly absorbed in the body as compared to other types of fats making MCT an instant source of healthy energy.

MCT is known to promote fat burning and boosts your metabolic rate while having a positive effect on endurance and performance. Adding MCT to black coffee ensures sustained energy release over four to five hours as against the quick spike from caffeine in water.

I’m a big fan of a lunchtime workout and so I enjoy my Can Do Brew late morning and feel like I’m firing on all cylinders come lunchtime! We’ve found a great coffee supplier in underdog coffee and our clients and my team are reaping the benefits!


The Top Five Ways to Boost Your Workout

With so much information out there on how to train, when to train, what to do and what not to do, it’s easy to get a bit lost on the gym floor and just decide that it all seems too much like hard work!

We all go through periods of high and low energy and whilst it’s a lot easier to be motivated during the summer months, this tends to drop off significantly for a number of people as the festive season approaches…

If your training has hit a bit of a plateau or you just seem to be lacking the motivation to even get to the gym at the moment then try my top five simple ways to boost your workouts over the next few weeks…

At my studios in North London we always take a client through a consultation phase, not only to allow them to decide if working with my team is right for them but also to determine if they are a good fit for us. We often base this around the following criteria:


  1. Know why you are there.

It may sound a bit strange but if you don’t know why you’ve even set foot on the gym floor then how are you going to achieve any results?

If you’re planning on driving to somewhere you’ve never been before then it’s obvious that you need to put the postcode into your Sat Nav. It’s exactly the same process in the gym. Many people fail to get any real results in the gym because they simply don’t know where they are going.

If you want to get the most out of your workout then first off you want to know exactly what you want to achieve. You need to stop wandering aimlessly and get really clear on your goals, if it’s a fat loss goal then determine exactly what success looks like.

If it’s a physique goal then be clear on how you want to change your body and what this will look like. If it’s a fitness challenge then be clear on when you will be competing and the milestones you need to hit week by week to get there

In each case you should either consult with an expert trainer or do your research online to find a programme that you can follow each week that will direct you to your desired goal.

  1. Learn to lift properly

Whatever your age, ability or training goal, in my opinion, every training programme should incorporate some form of lifting. Learning to lift properly will change your body shape, improve your posture, it will help to remove aches and pains, allow you to move better, get you stronger, more confident and generally improve your life!

You want to drop body fat? Lift weights, it will turbo charge your metabolism, strip away fat and drastically change your body shape.

Want to run a marathon? Learn to squat and deadlift to build strong and stable glutes, hamstrings and core muscles that will make your running easier, more enjoyable and pain free.

Want to build a great physique that looks good and moves well? Step away from the resistance machines and learn to squat, press, row and deadlift with free weights.

Whatever stage you may be at with your training, your goal should always be to continually learn and improve. Performing the same few movements over and over again won’t benefit anyone. Training is all about challenging your body to change. So find new and innovative ideas and movements that will challenge your body and mind and give a huge boost to your training sessions.

  1. Switch off your phone

Can you imagine it? A whole hour without being able to check social media?!

If you really want to boost your workout then you need to switch off from the outside world and spend that time just working on you. If you think you have to have your phone on you at all times so that you can always be contacted, let me give you some tough love – you’re really not that important!

Even world leaders are allowed some down time, so switch off, or at least switch to flight mode.

One hour without contact with the outside world is not going to change anything – but it will have a profound effect on your training intensity and also allow you to really be present in your training session


What about the gym selfie I hear you cry?! I challenge you to make your gym time a sacred time for you. Switch off, be clear on what you want to achieve, avoid distractions and enjoy doing something for you rather than doing it to seek the approval of others.

  1. Train at the same time each week

I get it you’re busy. You need to work late some nights, you’ve got family commitments, social commitments, and the list goes on.

But what about a commitment to yourself? Isn’t it funny how we always find the time for the things that really matter and find excuses for those that don’t?

If you really want to make a change to your body then you kind of have to turn up each week! If work life is unpredictable then train early in the morning before your workday begins. If you schedule it, you’ll do it. If you leave room for life to get in your way then I guarantee it will.

  1. Get yourself a training buddy

Probably the biggest way for boosting your training is to find yourself a training buddy (or even your own trainer). A lot of the time we’ll easily quit on ourselves but the thought of letting someone else down usually keeps us in the game for longer. You need to find the right person for this challenge so before you rush into calling your doughnut loving, selfie obsessed, slightly flaky friend,

Workout partnersI’d recommend you follow these three critical rules:

  • Find someone who is organised. You need a training partner that will be strict with you, strict with your programme, turn up on time and not let you down.
  • Find someone who is currently fitter than you. If you want to reach a new level then you need to be punching above your weight!
  • Find someone that you actually like. Your training partner definitely needs to be in good shape and reliable but if you don’t enjoy spending time with them then the thought of committing hours of one on one time each week to them isn’t going to float your boat!


So there you have it, five simple ways to drastically boost your training immediately if you have any other suggestions of your own leave them in the comments section below.


David Osgathorp

Why Meditation should be your new wellness hobby!

To continue our Wellness Wednesday focus, I’ve listed my top reasons meditation should be your
next wellness hobby!

Goodbye Stress

The main reason most people turn to meditation is a way to relieve stress. It allows us to be more
controlled with our emotions and the way we choose to react to certain situations. Controlling our
emotions is a key factor to being successful in our career and our personal lives as it allows us to act
in a more skilful and thought out way even when under pressure. The more we practice mediation,
the more we gain control and allow our mind to take time to observe and reflect on our actions

It makes us more successful people

I’m sure you’ve heard the saying “A clean room equals a clear mind”, well a clear mind = a successful
person. Meditation helps us clear our thoughts and focus on our goals. Due to the fact that
meditation reduces stress and alleviates anxiety, this keeps us from a brain overload. When we have
too much stress or feel heightened in some way we don’t think clearly which in turn affects our
However, when our brains are allowed to analyse and act calmly then we effectively rewire our
brains with stronger connections which allow us to solve problems quickly. Meditation gives us
dedicated time to just breathe, allowing improvement in brain functionality and smarter decision

Get some shut eye

Meditation also helps us to sleep better! If you’ve read our previous post on sleep being beneficial to
performance, then you’ll know how much sleep matters to our overall health and fitness. Studies
have shown meditation can even help those with insomnia as it allows dedicated time away from
our habitual routine of trying to get to sleep to calm the body without the pressure of having to

Meditation improves your waistline

Researches have found that those of us that use meditation techniques or take time each day to
meditate, reduce the risk of stress eating. Stress eating or unconscious eating can become a very
unhealthy way of dealing with stress. Those tested in a controlled study were found to eat in a more
mindful way and studies showed those who meditated vs. those who didn’t not only had better
stress levels over all, they reduced the amount of abdominal fat.

For those of us that need time for peace of mind, my advice would be Find a Mantra that works for
you! Maybe its a quote that inspires you to be creative or think creatively, maybe it’s a single
thought you’d like to focus on – using a mantra in meditation is an affective way to achieve focus
and achieve goals.

Some fantastic apps for meditation would be:
Headspace – Committed to advancing the field of mindfulness through clinically validated research
Calm - which teaches meditation and mindful movement
Insight Timer - which has over 12, 000 videos and music to help you gain your meditation goals

Research into stress eating and meditation:

De- Clutter your life and make space for you!

De-cluttering your life or your environment such as your home or office space is the new biggest trend. De-cluttering or simplifying your environment is said to help you feel more calm controlled, and if we’re talking about work space more energised and focused.

There are many ways you could go about de-cluttering, my advice would be to complete short and simple tasks over a few weeks so you don’t become overwhelmed.

The whole purpose of our 30 day programme is to get you great results and this only happens if  you have set yourself up to succeed. If your life is in a bit of a mess, then adding more to your plate is just setting you up to fail. A great rule going forwards now is don’t start a task unless you have time to complete it.

So how do you start the process of de-cluttering and set yourself up for success?

Below are five suggestions to get things started…

  1. Chuck out those Just in case items!

We’ve all got those “just in case items” whether its and outfit in your wardrobe that you’ve been trying to convince yourself will be fashionable again one day! Or the draw full of old mobile phone chargers. Get rid of them!

There’s a great saying that clutter is just indecision, make a clear decision to either keep it or get rid of it – On a positive note, that old outfit may make someone else very happy and there are plenty of online companies willing to pay for old mobile phones.


2. The 30 day Box Test

This is a popular and simple de-cluttering task, you place all your kitchen or office items into a cardboard box. When you’ve used an item, you place it back in the draw where it lives. Anything left in the box at the end of 30 days will be the things that you don’t really need and should be included in your trip to the local charity shop.

3. A box A Week – A Room A week

Think of the key living areas of your home. This task is designed for by the end of the 4 weeks for not only help you feel clutter free but for others to notice your home is more clutter free. Do you have too many books piled up on your bookcase that you can’t actually see what books you have. Leave a box in a room of choice for a week, when you have 10 free minutes add items you no longer use. At the end of each week move on to a different room and continue the task until you have de-cluttered all of your living spaces.

4. The six month Hanger test

This de-cluttering task lasts longer than the 30 day challenge, but I guarantee it will reduce the stress of getting dressed. Now nicknamed the Oprah Winfrey hanger experiment as she gave fame to the de-cluttering wardrobe task. You start by hanging all pieces on your hanger in the reverse direction. Once you’ve warn an item you place it onto the hanger in the correct direction. After 6 months you’ll have a good understanding of what you wear and what you don’t. – Donate the unworn close to charity.

5. De-clutter your digital world

There are endless books and blogs claiming we all need less screen time more me time, and if we were to be honest with ourselves, we would probably all agree. It’s so easy to become distracted by phone notifications or an email pop up on our computer. Whether its work or in everyday life, the digital world is all consuming and we should all try and be conscious users.

The simplest task of all, which you could easily complete whilst reading this article is to turn off all social media notifications. This allows you to be a conscious user and participator of social media instead of being distracted during your run or workout.

Whilst we are on the subject of social media, who do you follow? Who do you like? I’m sure you have a few people that comes up in your feed that immediately affect your mood or simply don’t inspire you? Get rid of them! I de-clutter my social media every few months and it’s a good feeling. If you don’t want to delete them, just stop seeing their posts, I guarantee you’ll feel better for it. Don’t be a sheep – follow people who inspire you and make you feel more focused and creative.

I’m not telling you to go cold turkey on social media or screens, just be a conscious user and spend less time scrolling through news feeds and more time focusing on your true goals.

Clutter creeps up on us all be it real life items or digital overloads. Don’t spend time inventing ways to keep something for the sake of not making a decision. When we lead a less confused and simpler lifestyle we can focus on experiences and goals we want to achieve.


Try just one or maybe even all of the suggestions above for just 30 days and I guarantee you will feel better for it!

Mobility Monday - 30 Day Challenge

Mobility Monday

Let’s build some strong foundations!

This post forms part of our 30 Day Challenge. Our goal is to get you in the best possible physical and mental shape over the next 30 days. We want to encourage the good habits you are probably already aware of and introduce you to a few new ideas that we believe will change everything for you…

The big problem we see over and over again with transformation programmes is that people go from sitting on the sofa eating a bacon sandwich to starting a vegan diet and trying to run a marathon. Some people may succeed with this goal, but for the majority it’s just too big a lifestyle shift to be able to stick to!

We want you to succeed with this programme and so for the first few days we are going to take you through what may appear to be very basic steps – but bear with us, this is deliberate, we want you to succeed and so our goal is to give you a progressive programme rather than throwing you straight in at the deep end.

We want you to win day one and look forward to day two, three and four… This starts with improving your mobility.

If you are going to build a strong building then you need to develop solid foundations.

Most of us spend far too much time sat down rather than standing and as a result, our hips and ankles in particular don’t allow us to walk, run, squat, or even stand properly! So when we start to exercise our bodies simply aren’t able to do what we ask. We experience pain, injury and decide to head back to the sofa with the bacon sandwich – we’re not going to allow this to happen to you!

Step One on our 30 day challenge – Give some love to your hips and ankles by performing these two simple movements:

The Hip flexor stretch

Start by kneeling down on your back leg and bending your front leg at a 90-degree angle.

Squeeze your glutes on the back leg and draw your abs in tight. Once in this position, slightly shift body your body forward and hold this position.





A progression for this movement is to use a band to provide resistance.

Fix a resistance band to a sturdy object that is knee high or lower.

Step into the band with one leg and pull it upward as high as possible.

Walk back away from the anchor point of the ba

nd to create tension in the band and kneel down into a lunge position on the leg that has the band around it.

Keeping a good upright posture, squeeze the glutes on the back leg, draw your abs in tight and allow the band to gently pull the hips forward.


Ankle Mobility

Maintaining a good range of movement in your ankle is vital for optimal health and performance. This area can become a big problem for so many people and it is very common to see hamstring problems and even lower back issues as a result of a lack of movement in the ankles.

Try this simple movement to increase your current ankle mobility.

Step one leg up onto an elevated platform. Keep the pressure evenly distributed across your foot with both the heal and toes maintaining contact

Drive the shin towards the toes with the knee staying in line with the toes. Hold this position for a few seconds, draw the leg back and then drive the knee forwards once more trying to increase the range of movement. Repeat this four or five times on each leg.

If you have a history of ankle problems then you may really struggle with this movement. It may feel very restricted, there could be discomfort around the ankle ligaments or you may feel a deep stretch in the Achilles tendon. Everyone is different – but everyone will benefit from this movement!


As I said at the start, this may appear to be almost too easy for the first day of a body transformation programme, but trust me, these simple movements will make a huge difference to your posture and your movement. I would recommend that you aim to perform these movements most days, two minutes first thing in the morning will set you up for a great day ahead and your body will really thank you for it.

Now get moving today, walk whenever possible, spend as little time sat down as possible, eat well, keep hydrated and stay positive, the real fun starts tomorrow!

Sleep Your Way To High Performance

If you’ve been training hard and doing everything possible with your diet in order to achieve maximum results but feel as though you’re not quite there, this may be because of one critical element you’re missing out on:


We’ve all heard the expressions “sleep is for wimps” and “I’ll sleep when I’m dead”, but the reality is sleep is such a huge element in boosting your performance that if you’re not getting enough there’s a good chance your body just won’t be able to improve.

In the modern world, most people are chronically sleep deprived and many try to get by with only 5-7 hours of sleep each night. Whilst you may be able to SURVIVE on this number, you will never truly THRIVE. Optimally, the National Sleep Foundation recommends that adults between the ages of 26-64 years of age get 7-9 hours of sleep. If you’re involved in intense workout sessions or have a psychologically demanding career, you’ll probably need at least 9 hours per night, but how do you ever find the time for that?!

Let’s dive into this topic a little further so you can begin to understand why you really need to take sleep more seriously.

Your Circadian Rhythm

We all have our own internal biological clock and without the demands of work, family and life events, naturally our sleep would follow this cycle. When you try to work against this clock, major problems can start to occur. This is why working long hours and travelling to different time zones will give you such a hard time adapting and sleeping in your normal cycle.

Adults have the largest dip in energy between 02:00am and 04:00am, when you should be sleeping deeply, as well as after lunch at around 1-3pm.

If your body clock is all over the place due to travel and it doesn’t really know where it is, then problems will inevitably occur.

If you are very sleep deprived you’ll notice these dips far more, to the point where you might be struggling to keep your head off your desk after lunch! This is a pretty clear sign that you could use more sleep.

The Stages Of Sleep 

It’s important to note that as you move through various stages of sleep each stage has it’s own purpose:

Stage one takes place right after you drift off to sleep and during this time, the brain produces alpha and theta waves. Your eye movements slow down and you are considered to be in light sleep and can be woken easily. On average, this stage lasts for approximately seven minutes.

Stage two is still considered light sleep, however the brain has higher frequencies known as sleep spindles, which also causes the brain waves to slow down. For those who are big nappers, this is the optimal stage that you reach that enables you to recharge, but, be warned if you go beyond this stage you’ll wake with that groggy feeling!

During this stage, your temperature drops and your heart rate slows down. This is a dreamless state and will carry on for about 20-30 minutes longer.

Stage three and four is where the very slow delta waves are seen, usually mixed in with smaller, fast waves. This is considered to be deep sleep and is where dreaming takes place. This is also the stage where people experience sleep walking, nightmares, or talk in their sleep. This is the most restorative sleep so the most important to get. Your body will be repairing muscles and tissues, promoting growth and development, and strengthening the immune system.

REM Sleep Finally, the last stage of sleep is the REM sleep and this happens about 90 minutes after you fall asleep. The REM stage is where dreaming occurs and this stage gets longer the deeper into the night you go, which is why you may find yourself awakening in the middle of a dream. Each REM stage can last for up to an hour and you may have five or six cycles each night. This is the primary stage of sleep where the brain consolidates memories, so is really important for cognitive health. If your memory is getting worse, you’re definitely missing this vital stage of sleep.

The Ugly Truth About Sleep Deprivation

If you are someone who doesn’t get enough of stage three and four sleep, your performance will definitely decrease. Some of the side effects you can expect to notice include:

  • Decreased time to exhaustion during aerobic or anaerobic activities
  • Reduced insulin sensitivity which may mean increased risk factor for weight gain and diabetes
  • Increased appetite and food cravings, also associated with a higher BMI
  • Reduced immune health meaning you won’t recover as quickly between exercise sessions
  • Reduced reaction time and motor performance, which is noted to be the equivalent of being intoxicated with alcohol
  • Increased risk factor for heart disease, coronary artery disease and high blood pressure.

All in all, some pretty scary consequences due to a lack of sleep!

From a performance perspective, it is reported that Roger Federer and LeBron James sleep an average of 12 hours per 24 hour period – two high level  individuals who are arguably performing at the peak of their powers in the twilight of their careers! Usain Bolt, Venus Williams and Maria Sharapova are known to sleep 10 hours per day. These athletes recognise the importance of sleep and since high performance is key to their career, they literally treat sleep like a job.


How To Make Do On Less Sleep

I’m sure you’re thinking this all sounds like great advice but have you seen my schedule? There’s no way I can sleep 10-12 hours per day and as a business owner who has recently become a father I know I’m really going to struggle to follow my own advice over the next few months!

Fortunately, if you can’t find that much time every night, there are plenty of things you can do to lessen the damaging effects of a bad night’s sleep…

Try Meditation

If you’ve never considered practising meditation, now might be the time to start. Many people believe that practising meditation can reduce your need for sleep, by an average of 30 minutes less per night. Plus, you’ll reap all the other beneficial effects meditation has to offer.

In some Buddhist texts, it’s noted that among proficient meditators, only 4 hours of sleep each night is required to optimise bodily function. Whilst you’ll probably never get to that level, this could definitely recharge the batteries and help make up for your lack of shut-eye.


Have A Power Nap

Don’t underestimate the benefit of power naps. Whilst you probably won’t have the opportunity to nod off for 3 hours like a number of professional athletes are prescribed, being able to have at least 20-30 minutes at some point in the afternoon could help you refresh your body and begin to feel better. Just be sure to set the timer so you do wake up before you move into stage three and four sleep, otherwise you will likely wake up feeling worse than before!

Focus On Relaxation

If power naps and meditation aren’t your thing then try some relaxation tools like deep breathing, writing in a stress journal or going for a quiet walk. Whilst it won’t be the same as sleeping, these exercises can help reduce cortisol levels, lower heart rates and help you feel healthier overall.

Catch Up At The Weekend

This is a bit controversial and has mixed opinions, but I’m a big believer that whilst you may not be able to hit your nightly sleep target, being able to get closer to your weekly sleep goal will improve your overall health and performance.

Surviving night after night on insufficient sleep affects your energy levels, your metabolism, your performance and your mood as well as your health. In the same way that a power nap can give you that well needed boost, a few nights restorative weekend sleep can make a huge difference to your performance and well-being.

So, before you go dragging yourself out of bed for that early Saturday morning run just know that you’ll probably find your times will likely improve if you went a bit later in the day!

Keep these sleep tips in mind and before you start making changes to your training or nutrition programs, work out if a few adjustments to your sleep program is what you really need for optimal performance.

How do you look after a £100million athlete?

Over the next four weeks we will witness the best players on the planet showcase their skills in pursuit of the ultimate prize any footballer can achieve – to win the World Cup.

As fans of our national teams we like to think that players are giving their all for Queen and country and while the majority of players will see this as the pinnacle of their career to represent their national side in a World Cup, others will see it as an opportunity to put themselves in the biggest possible shop window in order to gain a big money move to the promised land of the Premier League where the pitches are literally paved with gold.

Inevitably we will see a number of the big boys exit at the early stages and whilst excuses will range from arguments in the ranks, refereeing of even Virtual Assistant Refereeing decisions, to bad management or even noisy hotels! I’m pretty confident that the consistent excuse that we hear at every major tournament will appear at some stage – “the players were simply too tired.”

Whatever your thoughts on Premier League footballers, (or players from any other league in the world for that matter), the morality of their wage packets, their level of intelligence or the annoyance of their “WAGS”, you can’t get away from the fact that the world simply loves the beautiful game. Fans want to see more and more league, cup, international and even friendly games played each season, surely this takes its toll on the players required to perform at the highest level in each fixture?

But what is the reality of the situation? Is tiredness a justified excuse? Are we asking too much of players these days and how do we look after them in the best possible way? Here’s my take on things from a human performance perspective…

Dealing with injuries

The fact is that of the 23 members of each nations playing squad, every single player will have had some form of injury of varying degrees, during this past season. Whilst those players would have received incredible care from the best team doctors and sports science support team at their clubs, ultimately the decision to return would be on the player and although all top players can still perform at 80 or 90% of their capacity, consistently asking their bodies to deliver when they are not 100% fit will inevitably lead to long-term issues.

You hear stories of the old school centre halves that would take pain killing injections at half time to get them through the next 45 minutes or just man up and get on with it! But we take a more sensible approach to sports medicine these days and look after the welfare of the players first and foremost, meaning that these type of things simply can’t go on nowadays.

Life moves on and football has moved on at a rapid rate. The evolution of sports science and the evolution of the game itself has drastically changed even in the last few years. The role of the full-back has drastically changed from the guy that just needed to hoof it up the touch line, into a much more skilful attacking player that arguably runs the game from an attacking and defensive perspective. These guys require the upper body strength to hold off other opposing players, the cardiovascular fitness to run over 10km each game, the speed to sprint up and down the touchline and the skill to take on defenders and deliver pinpoint crosses.

But even these highly conditioned athletes will have their weaknesses, typically most players are very one sided which will immediately causes potential imbalances and weaknesses. Coaches and sports scientists are very aware of what they term “functional dysfunction” they just need to address to these imbalances in a structured manner before they potentially lead to injury.


The fact is we now have the technology to monitor top athletes in so many ways around the clock, we can see how much they’ve moved, how hard they’ve trained, the quality and quantity of the  recovery and sleep they’ve had, we are aware of their personality type and how they need to be managed. We know their stress levels and how they manage it (or don’t). We can monitor how they walk, talk, eat, sleep and breathe, and we have the ability to control so many aspects of their human performance.

Dave Brailsford the former performance director of British Cycling termed this approach “marginal gains” and the advancement in sports science over the last ten years or so has meant that these marginal gains within any sport have enabled a huge impact on the overall analysis and performance of each individual and team.

But, and it’s a very big BUT, we need to realise that these are young men and not machines and sometimes things don’t quite go to plan!


How well do you think you would perform with a relatively simple task in your day to day work life if you had over a billion people watching you doing it?!


Fail To Succeed

How you deal with pressure and how you respond when things go wrong is, in my opinion what defines you as a potential £100 million pound athlete.

Every single player that has been selected to represent their country in Russia this summer is the best player in their position at their club, they were the best player in the youth team they graduated from and they were head and shoulders above every other kid in the playground at school. When it comes to football, all these player have ever known is how to deal with success!

The real test is when things go wrong.

The average player falls away, but the star performer just gets better.

When David Beckham was sent off for England in France ’98 some thought his England career was over. Instead it ended up being the making of him, the following year he won everything with Manchester United and single handily dragged England through to the 2002 World Cup and in the process became a phenomenal captain and leader.

So what separates the superstars from the nearly men?

In my opinion elite human performance comes down to four areas:

Fitness, Nutrition, Recovery and Mind Set.


Fitness - Everyone knows that fitness is a vital component to any athlete’s makeup. Physical fitness and freedom from injury allow a player to compete at the highest level for the longest period of time, but this in my opinion is bottom of the pile when it comes to determining performance, it just gets you entry to play with the big boys.

Nutrition isn’t just about having six pack abs. Good Nutrition will give you a positive outlook, it will turbo charge your energy levels, it will improve your alertness and productivity and can even speed up your recovery from injury. Gone are the days when a typical player’s diet would consist of a pre-match fry up followed by some post-match beers! I’m sure a number of players out there still do this from time to time, but I guarantee they’ll never become a £100 million pound athlete with a Sunday League players diet. If you’re after marginal gains then first stop is the fuel you are putting in your engine.

Recovery is the toughest one to manage. Every player just wants to play and the biggest mistake many of them make is rushing back before they are fully recovered. Top players have amazing coaches, therapists and doctors at their beck and call to safely manage their return from injury. Everything from physiotherapy to cryotherapy, soft tissue work to fitness testing is covered. The problem isn’t when they are at their clubs, the issue is what do they do when they are at home?

A £100 million pound athlete will do everything required to get them back to their best. They will have their own recovery routine, wrap themselves in cotton wool and prioritise a good night’s sleep over a big night out every time.

For high performance I cannot emphasise the importance of sleep enough. It’s no coincidence that Roger Federer and LeBron James who are arguably performing better than ever in twilight of their respective careers swear by 12 hours sleep each night. It doesn’t sell newspapers hearing a footballer is tucked up in bed at 9pm, but it definitely ensures that the player makes headlines on the back pages and not the front pages!

Mind set – This is without doubt the key ingredient to building a £100 million pound athlete.

Forget about success, If you want to look after a £100 million athlete them teach them how to fail big time at a young age!

Throughout their career players will be faced with any number of challenges, from injury, humiliating defeat, falling out of favour with the manager, to transferring to a new country and managing personal issues. Problems will always arise and the bigger the problem, the bigger the potential reward. The truth is in football and in life it's never about the problem, it just comes down to how you deal with it. An average player will just see the problem and it will always hinder their progress, the top player will simply see each problem as another small hurdle along their journey to becoming a superstar!

Get all four of these ingredients in place in a manner that works for that individual player and success is guaranteed.


**Food for thought, at the last World Cup in Brazil, then 22 year old Mario Goetze famously scored the winning goal that saw Germany lift the trophy. Four years later and arguably at what should be the peak of his career Goetze didn’t make the squad for this years tournament. We all want to see the star players perform and I'm sure the winning goalscorer will again be the lasting memory of this tournament in four weeks time. But just keep an eye on the spectacular failures, it may just be the making of a new £100million athlete!

Enjoy the World Cup

David Osgathorp

Running fast but not getting anywhere- Is your training programme actually making you slower?

If you consider yourself to be a runner then you’re likely out most days come rain or shine. You put the miles in each week, you push yourself on the days that you really don’t feel like doing anything and you pride yourself on training hard each and every week.

But are you actually getting any faster? If not, I’d like to shed some light on why this may be the case and what you can do in order to change this.

Before we start, I would like to make it clear to anyone reading this who isn’t solely looking to develop their performance, to not be offended by what I write below. There are a huge number of people that run each week purely for the sheer enjoyment of running. Maybe it’s a new hobby that you’ve taken up or a way to meet new people, maybe you’re providing moral support to a friend or you might just need an excuse to get out of work or away from home for an hour! Whatever your reason, please keep doing what you’re doing. Joining a running club or a park run is such an enjoyable thing to do, it’s a great way of meeting people and the therapy that running provides is essential for so many people to help them get through their week. Who am I to challenge that?!

This article is for those of you that have genuine intentions of gaining personal bests, but for some reason feel like you’re going backwards instead of progressing. If this is the case then let’s dig into the reasons why this may be happening…

Ask most runners what their weekly schedule looks like and you tend to get a similar response; they will usually train five or six times per week and their training will be split into either the long runs, the steady runs or the interval runs. On the surface this seems like the perfect combination, but the truth may be far from perfect.

You see, although virtually all of these runners will have a fancy heart rate monitor and watch on their wrist, the majority will not really know what to do with them. When you don’t know how hard you should be training or always run in a group and go at someone else’s pace, you’ll often find that you go too hard on the easier runs and too easy on the harder runs. As a result, you end up in no man’s land completing hours and hours of miles that actually impact very little on your overall level of fitness. Do you know about heart rate variability? Are you aware of your true maximum heart rate?

Doing the same thing each week isn’t training. Training is about pushing beyond your previous best, getting outside of your comfort zone and challenging your body – not running 6 miles simply because it’s a Wednesday and that’s what everyone else does.

I also typically see a mentality from most runners that anything other than running is considered a waste of their time. Why waste 45 minutes in the gym when they could get in a steady 10k instead? This is a battle that I constantly face.

If you want to make improvements, you need to be prepared to do the hard work. Your speed would develop if you got stronger, your knee pain would likely disappear if you developed glutes, the back pain that you experience after 90 minutes would likely go away with some core strength..the list goes on. If your goal is to get faster this year then continue reading.

If you’re still with me, let’s look at some simple fixes that I guarantee will see your PB times improve significantly.

Lack of Sleep

To be clear, the actual training doesn’t make you faster. It is the recovery or super-compensation that you give to your body that allows it to make the adaptations in order for you to improve. Running will place stress on your body and unless you recover properly from that stress, you’ll end up making things worse rather than better.

Many runners use the term ‘over-training’. I don’t personally believe in this concept since the whole point of training is for it to be tough and to push you beyond your previous capabilities. It isn’t that you over-train, you simply under-recover! So if you’re looking to get faster, consider going to bed earlier.


Poor diet

The fuel that you put into your engine will ultimately determine the performance. You wouldn’t dream of going on a long car journey without filling up with fuel and checking your oil and water, but would you train for a marathon on cereal bars and coffee?!

In my experience, most runners will either under-eat because they don’t believe they should eat anything before a ten mile run, or overeat because they feel they should reward their efforts with cake! The important thing is to learn to have a good relationship with food. High performance starts with good nutrition – you simply can’t expect your body to deliver if you aren’t consuming good quality protein, fats and carbohydrates. Eat real food first and then seek supplements later. Remember to keep hydrated, since dehydration can have a significant impact on your physical and mental performance.

Is your training appropriate?

First and foremost, decide what you’re actually training for. I meet so many runners who run without any real purpose. They enter the odd 10k or half marathon events but generally they just run for the sake of running. Pick your event and make that your focus.

If you are training for a 10k then is a weekend long run really appropriate? The infamous long weekend run is the staple of most runners training regime, but is it more appropriate to perform a high intensity interval session?

Listen to your body

Injuries go hand in hand with most runners. It’s inevitable that you’ll suffer at some point, however so many injuries can easily be avoided. Achilles tendon issues, plantar fasciitis or shin splints are massive red flags that your running style is off or that you’re wearing trainers that either aren’t appropriate for your feet or are simply in need of replacing.

Back and neck pain are usually indications of poor posture, hip discomfort is often related to being sat down for long periods, general aches and pains are due to a lack of mobility and all of these things can be improved in the gym. Learn how to lift, how to foam roll, how to improve core strength and how to improve mobility and see all of these issues disappear. Whilst you have likely caused most of these issues yourself, you also have the power to correct them. Your body is constantly talking to you and starting to listen to it a bit more is key.

The mantra of Eat, Sleep, Train, Repeat is one that we all know but very few of us follow properly…


Eat – Eat like a king, Eat often, Eat real food and Eat like you’re fuelling a high performance engine – because you are!

Sleep – Sleep to recover, Sleep to improve your mood, Sleep to improve concentration, Sleep your way faster!

Train – Train your weak links, Train for you, not someone else, Train with intensity, Train with a purpose.

Repeat – Repeat this practice day after day, week after week and I guarantee your results will improve.



David Osgathorp