You just want a nutritionally dense, lean & healthy meal, quickly and easily, with little thought!

We’ll share breakfasts, lunches & dinners we love that can help everyone with their weight management or fat loss goals. I have plans to expand the group in various ways as it grows, including webinars etc.

Sound good? Come and join us! Follow this link to find out more & join: https://www.skool.com/the-everyday-lean-kitchen-9775/about

If you are a current or former client of mine, get in touch and I can add you for free!

The post The Everyday Lean Kitchen – Skool community appeared first on Fitness by Georgia.

I found Craft Decaf’s half-caf coffee a few months ago and FELL in love. I recently purchased another 1kg of it!

I cut out caffeine for the longest time and felt amazing for it. Better and more consistent energy levels throughout the day and better sleep. But when I felt up to bringing caffeine back into my routine, I didn’t want full whack in order to avoid jitters, anxiousness and the other unwanted effects.

I began mixing my own store-bought decaf and standard coffee (ergh), to make half-caf… Not realising such a thing is on the market! It’s rare, but exists. And this brand uses the premium sugarcane decaf method, so the coffee retains it’s flavours from not using harsh chemicals (unlike store bought… that’s why they taste so chemically and bitter). It still gives me a productive buzz, but no jitters and less of an afternoon crash.

I’ve tried other half-caf coffees but this was by far the best.

Now this is my standard morning coffee and I am so happy to be able to share this with you, too. They also do amazing decaf options, if that’s your jam.

Make sure you use this link to shop, and use discount code CRAFT20 for 20% off your first order ☕ Enjoy!

The post Ever tried half-caf coffee? Now’s your chance! appeared first on Fitness by Georgia.

I’ve been asked about my thoughts quite a lot recently, so here are my two cents on the new craze for GLP-1s/semaglutide/tirzepatide.*

Well, that’s the thing, weight loss jabs are not that new, but have blown up in popularity over the year or so.

Ozempic and Wegovy are GLP-1 agonists and contain a synthetic chemical which mimics the hormone glucagon: glucagon-like peptide 1 (i.e. GLP-1). Mounjaro is a dual agonist, which means it mimics another hormone as well as GLP-1, which is GIP (glucose-dependent insulinotropic polypeptide).

These cost about £180-£220 for one treatment course here in the UK.

There is no doubt that tirzepatide/semaglutide works and I believe it is a powerful tool that can be used to help people shift large amounts of weight.

How they work

The reality? Mounjaro, Ozempic and Wegovy essentially put users into a significant calorie deficit – they eat much less food (due to decreased appetite, slower digestion, more satisfaction after eating and better insulin regulation) and drop weight fast as a result. The powerful impact comes also from the reported drugs’ impact on our desire for food. I’ve listened to copious accounts of people who have taken the drug, as well as spoken to people personally who’ve taken it, and they all report the idea of ‘food noise’ (or other ‘addiction’ noises) quietening. Finally they’re not thinking about food in some capacity all day; they’re finding they’re more akin to that friend we have who says they’ve simply ‘forgotten’ to eat breakfast and lunch.

The drug has notable potential for those struggling with addictions/bad habits, food of course being one of them. Habits which tend to be linked to coping with stress and seeking dopamine rushes, such as alcohol and substance abuse, gambling and online shopping. Ozempic/Mounjaro/Wegovy interact with a region of the brain called the mesolimbic system, which overlaps with the brain processes that dictate addictive behaviours.

It’s important to note that there are of course downsides – no medication is without its side effects and a lot of people are taking the drug in a nonsensical way. Micro-dosing (according to your body’s metrics) is the best way to take the agonists, but most people take a one-size-fits-all dose (fault of the drug companies) which does not fit all, as we are not all the same. Visible side effects commonly found by people who take too much include: nausea/being sick, abdominal pain, fatigue, constipation and diarrhoea, and side effects around internal health include: severe hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) and vision issues. Visually, people develop wrinkles, sunken eyes, a gaunt look, thinner lips and sagging skin.

Absolute non-negotiables to stay healthy while taking GLP-1 agonists

If you decide to take the drug, there are some things you cannot compromise on while you’re doing so:

Strength training. Being on a GLP-1 agonist means you drop weight fast, but about 40% of the weight lost will be muscle mass if the body is left to its own devices (muscle is a tissue that requires a lot of calories to maintain – it’s ‘expensive’ – so the body will try to get rid of it first). This is incredibly detrimental as having muscle mass and strength has been shown in copious studies to categorically be the most important thing for longevity, health and successful aging. Muscle IS medicine. You absolutely have to be lifting heavy, to retain your muscle mass and prevent osteoporosis as much as possible. You won’t build muscle as your calories will be too low – the strength training is about preservation.
Some people report a general apathy feeling towards lots of things when on the drug (linking to the muting of desire I mentioned earlier), which can make motivation to workout hard. But remember, in this case it’s not about waiting for motivation, it’s about dedication!

A High protein diet. That’s hitting 2g per kg body weight every single day. Sadly, we don’t store protein, so it’s not a case of averaging over the week.

Without heavy, regular strength training and a high protein diet, you will end up as what’s known as ‘skinny fat’ – i.e. slim, but having very little muscle mass/’tone’. This leaves you metabolically busted and does your future self a massive disservice. Having less muscle comes with it’s own health problems – you’ll become frail, deteriorate quicker and become significantly weaker, meaning your quality of life will decrease as you’ll be less physically able. Using the drug without these measures means you’ll come out the other side in a worse position than when you started, which sets you up to be yo-yoing on and off the drug for years/the rest of your life and having to eat even less as time goes on.

Work on your attitude to food. GLP-1 agonists can be very powerful at helping alter behaviours to food while the drug is taken. However, this is the time you also need to work hard on figuring out the root causes of your poor relationship with food. Ideally, do therapy at the same time. Obesity is interlinked with mental health – there are often deep-rooted reasons why people overeat. This links to point 2! Don’t let GLP-1s be a temporary relief/plaster.

Eat well when you do eat. Yes, you could just eat one share bar of Dairy Milk for your days’ food and feel full, but you’ll feel terrible and you’re not fixing the deeper issue of how and why your eating habits got you to the point of being overweight. If you’re eating barely anything, micronutrients have to be one of the top priorities. This ties in with point 2.

My thoughts

When taking the drug I think it’s vital to make use the mental clarity you’ll have for improvement of future you (who isn’t on the drug). If you don’t, I believe you’re setting yourself up for failure and reliance on the drug. It’s the same if using it for addictions – without addressing WHY you get urges to drink and compulsively online shop etc., these desires will only come right back once the drug has worn off. Boots appears to be offering programmes and coaching alongside the drug, which is a great step.

Overall, I am still learning a lot about GLP-1s, but I can safely say that I don’t think they’re ‘cheating’. They’ve got extremely powerful uses for those in real, immediate need (obese patients who’s high body fat puts them at serious health risks). But, you can’t deny that having a drug dictate your weight loss means you’ve not gone through the emotionally difficult journey, self-education, lessons learned and hardship that ‘normal’ fat loss entails. These drugs reiterate that it’s the PROCESS which people are desperate to skip, but that’s the part which ensures you’ll keep the weight off sustainably in the future. It’s why studies show those who fad diet come back with much more body fat than they did before – it’s because they have not learned about nutrition and the science of how we lose fat… how can you maintain something you don’t understand? Without education on top of the GLP-1s, you’re throwing money at a problem that is likely to keep coming back.

*I must clarify, I am not a doctor or trained to give out medical advice. This article is about my opinions of the drugs and courses of action that must be taken alongside taking the drug, based on the research I have done.

The post What you HAVE to do when taking Mounjaro, Ozempic & Wegovy appeared first on Fitness by Georgia.

Premium support isn’t about waiting for you to struggle; it’s about anticipating challenges before they happen. That starts from day one, during your consultation. A trainer who offers genuine support will take the time to deeply understand your habits, lifestyle, and potential blockers. They won’t just hand you a standardised plan – they’ll tailor their approach to ensure you’re set up for long-term success. It’s also about tailoring how they communicate with you, to get the best from you.

One key factor of great support? Quality over quantity. A trainer who takes on too many clients simply doesn’t have the bandwidth to provide this level of detail. Instead of spreading themselves thin, a premium trainer limits their client list so they can dedicate the time and attention needed to truly know you and your needs.

In reality, a lot of what you’re paying for with a personal training package is, or should be, the support. Real change sadly doesn’t happen from just one hour of training a week; that’s only 0.6% of your week… let that sink in! The support helps you navigate the other 99.4% – the moments when you’re making decisions about food, activity levels, and habits that determine your success. It’s during this time that a high level of support ensures you’re staying on track, overcoming obstacles, and maintaining discipline.

Many trainers provide cookie-cutter guidance, often directing clients to generic apps or pre-written advice. While there’s nothing wrong with self-education, true learning happens when information is researched for your situation. My approach focuses on structured learning – helping clients understand the ‘why’ behind certain training and nutrition choices, so they can make informed decisions that last a lifetime.

Rather than spending a significant chunk of my time creating generic content for the masses on social media, I channel my energy into crafting well-researched, personalised advice and resources for my clients. Every piece of advice I offer is based on their specific needs, struggles, and goals… not on fleeting trends.

Here’s how my hands-on, personalised approach makes a real difference:

• Navigating social situations: One client has a packed social calendar and eats out frequently. Instead of leaving them to guess, I help them plan ahead. We review restaurant menus together to find choices that align with their goals, still allowing them to enjoy their nights out.
• Problem solving nutrition struggles: A client increasing their protein intake for the first time found themselves feeling constipated. After reviewing their habits, we pinpointed a lack of fibre and hydration as the culprits. With a few small tweaks, the issue was resolved.
• Providing specially designed lessons, tools and activities: These ensure clients learn impactful, lifelong lessons so their success lasts way beyond our time working together.
• Refining form for better results: Another client was struggling with certain exercises. Because I tailor programmes and follow up consistently, I caught issues with their technique early. A small adjustment to their positioning led to an instant improvement in their lifts and eliminated discomfort.
• Adapting training for medical conditions: I take considerable time to research clients’ health conditions to ensure their training is safe and effective. For example, I wouldn’t train someone with arthritis in the knees the same way I would someone who is overweight but has no joint issues. Thoughtful modifications are essential.
• Going the extra mile to help a client succeed: A client mentioned they loved boxing, so I invested in boxing gear and learned from an expert, so I could incorporate it into their training. Not only does this make workouts more enjoyable, but it also ensures they’re getting effective cardio in a way that excites them.

The truth is, premium support isn’t just about answering questions, it’s about knowing you well enough to anticipate them. It’s about a level of care, attention, and expertise that generic plans and high-volume trainers simply can’t offer.

When you invest in high-quality personal training, you’re not just paying for workouts. You’re paying for a tailored, proactive, and educational experience that ensures lasting results. If that sounds like the kind of support you need, let’s talk about how I can help you achieve your goals.

The post 1 hour of exercise is just 0.6% of your week… what about the other 99.4%? appeared first on Fitness by Georgia.

The NHS collaborates with such companies in an attempt to tackle obesity, but is it really working? A study published in the Journal of Public Health found that only 36% of people who started Slimming World actually completed the programme, with Weight Watchers slightly higher at 56%. If nearly half of joiners are dropping out, that likely tells you something. 

One of my biggest issues with these programmes is how they, ironically, overcomplicate food. Instead of teaching people the facts and laws of thermodynamics – calories in vs. calories out – they create their own confusing systems. Points, syns, free foods… What’s the point? It’s less personalised (and therefore less effective) calorie counting, but dressed up in a way that keeps people dependent on their system rather than educating them. It traps people in the Slimming World or Weight Watchers worlds that only works in their language, meaning when people want to break free from these clubs, that language doesn’t translate to the real world. Meanwhile, calories are a worldwide, scientific unit of energy which can be found on food labels or online wherever you are. There is sometimes a culture of fear around calories, but when we analyse where these fears come from, it’s rooted in companies or people demonising calories in vs calories out… in order to sell you an (expensive) ‘alternative’. Calories do not have to be the enemy they’ve been made to be.

Slimming World has “free” foods which can sound appealing, especially to people who enjoy consuming large amounts of food. But these can still be high in calories when not portion controlled, and people can end up overeating them because they think they don’t ‘count’ (E.g. pasta, rice and tinned beans). They’re also not understanding the macronutrient breakdown of these foods. Meanwhile, the term “syns” demonises certain foods, creating unnecessary guilt around eating.

Weight Watchers isn’t much better. They assign point values to foods (again, the irony is high when calories exist), encouraging people to rely on a tracking app instead of actually learning about real nutritional values. I struggle to understand why we wouldn’t want to promote education on calories, macronutrients, micronutrients and how various foods work for different bodily energy systems.

E.g., my clients are often shocked to find out that beans and legumes are not primarily made up of protein, but that they are carbohydrates first and foremost (they just happen to have a fairly good amount of protein). If they tracked calories on MyFitnessPal for example, that would be clear quickly and a new nutrition fact learned!

Fundamentally, these companies thrive on keeping people in a loop of confusion. The less you understand nutrition, the more you rely on them. It’s a business model – one that keeps people coming back, convinced they can’t manage their weight without paying for weekly meetings, pre-packaged foods, and membership fees. If you’re going to track something, you may as well track calories properly and be enlightened from learning more about what you’re putting in your body.

With WW and SW, around 30-50% of lost weight is regained within a year, perfectly demonstrating there are more factors at play and these former members haven’t learned useful lessons. Weight maintenance is known in the industry as by far and away the hardest part of a weight loss journey.

I’d also like to highlight the public weigh-ins. There’s anxiety, pressure, shame – it’s no surprise that many people end up starving themselves just to make the scales drop before their next session, only to binge straight after. This isn’t a healthy or sustainable way to approach weight loss.

So, what’s the alternative?

If you really want to take control of your health, it starts with understanding the basics:
✅ Calories matter. You don’t need a convoluted system to tell you that. Use the free MyFitnessPal app as a start. (If you want a guide to help you begin looking at your calorie consumption, get in touch and I’ll send you a guide).
✅ No food is “bad” or a “syn” – it’s about balance, not restriction. Restriction and denial isn’t healthy.
✅ Strength training and movement should be a non-negotiable part of your journey, not just cutting back on food. More muscle mass = your body uses more calories at rest.
✅ The goal should be long-term health, not just short-term weight loss.

Slimming World and Weight Watchers might help some people drop a few kilograms in the short term, but lasting results come from education, not reliance on a system that’s designed to keep you hooked. If you’re tired of the cycle, it’s time to take a different approach – one that sets you up for life. Reach out today if you would like my help.

The post Are the likes of Slimming World & Weight Watchers really helping? appeared first on Fitness by Georgia.

One of my wonderful clients is a really good example of that; I’ll call her A.

A is extremely busy, working a stressful senior level job in central London, only working from home once or twice a week. She travels a fair amount for work and she is a mum of a young child. All of this is what led her to contact me… she already weightlifts and loves it, but with strictly one hour for lunch, she barely finds the time to fit it in. If she does, by the time she discounts travel time there and back, plus time to eat and shower, she only has about 25 minutes to actually train. She told me she runs around like a ‘headless chicken’ and clock watches to move onto the next set quickly.

Of course, this experience wasn’t helping her stay consistent as the gym was proving a stressful affair. To top it off? Her gym is incredibly busy, so often she just used what equipment she could and stuck to what movements she knew and enjoyed. She lacked proper guidance and routine.

Fundamentally, she knew she needed advanced programming to stimulate progressive overload, accountability and the convenience I provide by bringing the gym to her. That’s why she signed up with Fitness by Georgia.

She was keen to try and get back to the weights she was lifting pre-baby, which she felt was ambitious but she wanted to give these a go. I thought this was a great goal!

I worked hard on creating her an appropriate in-gym programme. This meant:

• Taking into account how much time she actually has to train
• Factoring in that she can’t always go as much as she’d like, so there aren’t too many days scheduled (making it unrealistic) and sometimes has to skip a session
• For every 1st option exercise, I provided two other alternative exercises that use different equipment in case what we want to do as first choice is taken
• Pushing her out of her comfort zone, incorporating exercises that were perhaps new to her or she’d only ever done different versions.

I designed our in person sessions to be challenging and a solid foundational workout, so even if she didn’t get to the gym at all one week, she’d still have had an impactful session with me. As A likes change, I switch the routine up once a month to keep things fresh, but I employ techniques to keep the movements tough, even for A’s level of strength!

“I love training with Georgia. She has taken my strength training to another level and really adapted her programming to suit my busy life. I’ve achieved things I didn’t think possible, all thanks to her perfect mix of honesty, accountability, and empathy. Also, if you ever need a motivational pep talk thrown in the mix, she’s the trainer for you!”

Now, just 2 months into us working together, she has hit the highest deadlift and leg press weights she ever has! The weights she has reached far exceeded what she thought she was capable of which was an absolutely wonderful moment to share with her. Just a few weeks before, she had a moment of doubt, wondering if she was being too ambitious in aiming for her pre-baby weights. I’m so glad she didn’t let that wobble get to her too much, and instead, harnessed that energy.

Consistency, smart training, and accountability helped A build her strength and exceed her own expectations. With new milestones already smashed, I can’t wait to see what the next three months bring for A!

Does some of this sound familiar to you? Do you resonate with A’s challenges and her situation? Do you wish you could see real results and get stronger and fitter, without the stress? Get in touch today to see how I can help you.

The post Client insight: How smart programming & consistency transformed A’s training appeared first on Fitness by Georgia.

Long-term dieting and calorie deficits negatively impact your metabolism. Research shows that extended calorie restriction leads to a decrease in metabolic rate, making it more challenging to maintain or continue weight loss. Chronic dieting also elevates cortisol levels (the body’s primary stress hormone) which, when sustained, causes some of the many symptoms I discuss below.

This is why we need to remember with regards to fad diets: ‘if it’s too good to be true, it probably is’. If you’re being promised severe weight loss through extreme methods, you’ll pay for it. But, you may not be in this category, you’ve just been undereating for a long time… or, you may not even realise you’re undereating until you read this and recognise multiple symptoms.

Let’s explore the signs that indicate it might be time to pause or stop your dieting:

If you’ve been diligently following your diet but the scale hasn’t budged, it suggests that your metabolism has adapted to the calorie deficit. Instead of further restricting calories (which may take you to much too low a daily amount) or increasing exercise intensity, consider taking a break from dieting to help reset your metabolism. There are other reasons the scale may not have moved: if you’ve been weight training for more than a few months, and have followed a very high protein diet despite being in a deficit, there’s a chance you’ve gained a bit of muscle which has balanced out the scale. It’s a universal truth too that no one accurately measures calories, not even experienced dietitians, so misjudging what you’re actually eating is a real possibility.

However, if you are eating very low calories and the scale hasn’t budged… reverse dieting may be needed. I’ll explain more on this later in this article, as this is something I’ve had to do with multiple clients.

Are you always wanting to nap? Feeling constantly tired, even after lots of rest, may indicate that your body isn’t receiving sufficient energy from your diet. If you’re exercising you’ll be achy, and severe calorie restriction leaves you feeling sluggish and unmotivated.

Restrictive diets can lead to hormone imbalances/disruptions (particularly prominent in women), which can cause: irregular or missed menstrual cycles; low libido; mood swings, depression and anxiety; difficulty sleeping and/or poor sleep quality; digestive issues and storing fat around the abdomen.

Physical symptoms such as: hair thinning, brittle nails, dry skin and acne/spot outbreaks. These signs suggest that your body is struggling to meet its nutritional needs.

Maybe you find you’re more irritable and obsessed with food? You may be experiencing intense cravings, or feeling irritable and anxious. This is a clear indicator that your diet is negatively affecting your mental health.

On the other hand, it’s common for chronic dieters to have a reduced appetite or lack of interest in eating and drinking, which can be a sign of malnutrition resulting from prolonged dieting.

Chronic overly-low calorie restriction weakens your immune system, leading to more frequent illnesses and longer recovery times.

Your brain needs fuel – namely carbohydrates – to function, which are often, sadly, a demonised food group amongst faddy dieters. Malnutrition results in poor concentration and difficulty focusing.

Lastly, constantly feeling cold happens because your body lowers its core temperature as a way to conserve energy when it’s not receiving enough calories.

You may well be thinking to yourself… ‘I’ve still got some weight I’d like to lose, but I can’t really cut my calories any more as then I’ll be eating like a child, and I’m already barely eating anything!’

This is where reverse dieting comes in and saves the day. I have had to do this with a few of my clients (including those who are overweight) who have chronically under-eaten (some through dieting/societal pressure, some not intentionally).

Reverse dieting is the process of transitioning from a prolonged calorie deficit back to a maintenance level, in order to reset your ‘starting point’. Reverse dieting is a structured approach to gradually increasing your calorie intake, which restores your metabolism and maintains weight loss. Essentially, you lose weight by eating more in the long run. By slowly adding 50 to 100 calories per week, your body can adapt to the higher energy intake, improving energy levels, mood, and overall performance. Reverse dieting should always be combined with strength training, as building muscle mass is the only way to ‘boost’ your metabolism as muscle is an expensive tissue that needs more calories when at rest.

[If you want to find out more about reverse dieting, please get in touch. I’m going to write an article explaining the phenomenon soon, watch this space!]

Diet breaks, pausing or stopping your diet isn’t a setback; it’s a proactive step to preserving your health. It’s especially worth considering if you do not feel you are learning from your ‘dieting’. If you’ve done a diet and don’t feel you have come away from it able to make better-informed, sensible, sustainable changes in the long run, then you haven’t approached your nutrition properly. You should not be spending half your life on and off a ‘diet’; diet is merely the word for what you eat day to day.

Remember, balance equals health. And faddy diets that suggest cutting foods or food groups are not balanced, sustainable nor enjoyable. You can lose weight without going through a gruelling cut which leads to some of the symptoms laid out above.

Do you feel like you need support with your diet and your metabolism? Get in touch to find out how I can support you to continue hitting your goals, without being miserable!

The post When enough is enough: recognising the signs to stop dieting appeared first on Fitness by Georgia.

Especially come January, up pops all the aggressive adverts on socials, promoting discounted gym memberships and faddy exercise products that do not work. Family, friends and colleagues begin incessantly dwelling on how they ‘need’ to exercise and ‘detox’, that they’ve put on weight or they feel unhappy in their body. 

My bug-bear are the ‘fitness influencers’ in full swing, slashing prices on their cookie-cutter fitness app or exercise programme which hasn’t been created by them. It’s important to remember a lot of these people lost weight, got fit, but then capitalised on their following by getting someone else to write a gym programme which they can palm off as their own. Their figure is not representative of what you will gain from following their programme, and most of these people are not qualified. For many influencers, it’s their life to be fit and healthy which is hardly comparable to your average working mum or dad of 3 children who sleeps 5 hours a night.

Bearing this in mind, I’ve put together a list of some Instagram ‘influencers’ you should follow in 2025; not all ‘influencers’ are made equal. My focus is on suggesting accounts which provide fact-based information, be it in different forms, so you can be educated, rather than be demoralised or made to feel unhappy about yourself. Here we go…!

1. Ben Carpenter: @bdccarpenter. Ben is extremely knowledgeable on all things fat-loss, having written well-researched books on this. He is kind, extremely empathetic, funny and the information and theories he shares are detail-dense but easy to understand. He always cites studies, is notorious for his balanced viewpoint and is highly credible in the online fitness space. I would always recommend following Ben for honest, factual and myth-busting health and fitness advice. He wants every person to feel comfortable and able to move more. Ben weightlifts and lives with Crohn’s disease.
2. Graeme Tomlinson: @thefitnesschef_. Graeme is Scottish, has a dry sense of humor and his videos probably aren’t to everyone’s taste. However, his message is important and it comes through strongly in everything he does: ‘anything in moderation’. He highlights calorific similarities/differences in commonly perceived ‘good’ and ‘bad’ foods, showing that everything can be fit into your diet if it’s factored in. There are always the same comments on his posts from people missing the point of his content – e.g. ‘but of course eating Maccies isn’t as good for you as eating an avocado on toast, regardless of whether the avocado has higher calories!!!!’. He is correctly highlighting that just because something is nutrient dense does not mean it necessarily has less calories (which is what matters on a weight-loss journey). He is a nutritionist and also an author.
3. James Smith: @jamessmith. Much like Graeme, James has a no-bulls*** approach to weight loss and health, and for the longest time has preached about the calorie deficit in a way people will understand. He is good with analogies and making information clear for the masses. If you want to easily understand key principles for weight loss and getting fit, he’s a good person to follow… if you can handle lots of swearing! James has written multiple books. James used to weightlift, but now primarily does JuJitsu.
4. Sohee Lee: @soheefit. Sohee is just wonderful! She is down to earth, seems sweet as anything and is now married to Ben Carpenter. She has a PhD and is extremely knowledgeable about health and fitness. Her content is often geared towards women and the tribulations we often come up against. Her content is non-patronising and clear, while also feeling reassuring. Sohee has a PhD and is a Certified Strength and Conditioning Specialist with Distinction. Sohee runs and weightlifts.
5. Layne Norton: @biolayne. Layne is credible in the fitness industry, holding a PhD in Nutritional Sciences. His content is often focused on calling out false information on social media, always citing references and studies, as he is determined to make sure the masses don’t get sucked into believing non-truths. His content can include lots of yelling, which can be intense, but his messages are valuable as he stresses the importance of human randomised control trials. His content tends to be most relevant for those on a health and weightlifting journey. Layne is a competitive weightlifter, so knows a lot about building muscle and strength, and has published books and papers.
6. Bret Contreras: @bretcontreras1. Bret is universally known as the ‘glute guy’ – the man who invented the hip thrust. He’s now got a line of glute machines he designed based on studies and on his work in his ‘glute lab’. He used to post more about his opinions based on facts/science/studies, whereas now he’s turned a bit more to calling out false glute information on social media. His knowledge on the anatomy of the body, particularly the glues, is mind blowing and he definitely knows his stuff. Bret has a PhD and is a Certified Strength and Conditioning Specialist with Distinction. He has written books and papers.
7. Tyna Moore: @drtyna. Tyna is focused on hormones, building and maintaining muscle and metabolic health. She works with peptides – GLP-1s are her specialty – and focuses on holistic medicine and microdosing as is appropriate for each individual. Her podcast ‘Doctor Tyna Show’ is great, but the details and topics can be complex. Tyna is an author and weightlifts as she is extremely consistent in her message that building and retaining muscle mass is vital for sound metabolic health and a longer life, as is consistent with the studies.
8. Mind Pump: @mindpumpmedia. This is a coaching business and the #1 health and fitness podcast run by three men with copious amounts of weightlifting experience (bodybuilding, college football etc.). Their podcasts are long, with about 1 hour being a general chat which often includes some health/fitness topics but it can be anything. The gem of their podcasts are the talks on studies and the speaker questions/phone-ins from those needing help. Sal, the main man, is worth following on social media (@mindpumpdistefano) as his knowledge of human anatomy and physiology, nutrition, health and medicine is outstanding. He has written multiple well-respected books. He respects data and science and brings this nicely into the podcast. Anyone who is into health and fitness, particularly weightlifting, and listens to podcasts should listen to this! Their gym programmes are evidence-based and I’ve seen people achieve amazing results from them.
9. Jazz Hennessy: @Jazz.fitness_. Jazz is an English online fitness coach. Jazz is technically less qualified than my other recommendations, but the way she puts facts and useful information into very relatable and easy to digest forms is valuable. Often I watch her videos and feel she describes theories or elements of health and fitness very similarly to how I would. She often does videos explaining how to do exercises properly, alongside videos on nutrition. 

If you’re interested in personal training with me, get in touch and we can chat about what I can do for you.

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Now consider this statement if the house is your body. Isn’t it funny that people won’t hesitate to sort a problem that involves a big part of their lives – their home – but when it involves themselves, they’re reticent. People will pay £100 an hour for a plumber or an electrician to come and fix something in their house, but they’re less likely to pay to look after the thing that’s going to carry them through their whole life.

Some may argue that moving more and eating well isn’t a question of whether you ‘want’ to do this or not. It’s about, as an adult, taking responsibility for your body, your future and your mental health – in life we have to do things we sometimes don’t want to, because it’s the right thing to do. But this approach isn’t always realistic, as some people are not motivated by this more negative stance. Perhaps thinking about this in a different way can be powerful: we are lucky if we are able to move our bodies, eat well and get regular fresh air. We all know the unparalleled benefits that exercise and good nutrition brings: better sleep; more energy; better bodily functions & mobility; being able to do more with your life; improved physique; living longer; reversing some health conditions; less niggles and injuries and better mental health.

So, why is it that we humans can be so apathetic towards looking after ourselves when we need it the most? Our bodies are our true home. It’s what carries you, your brain and your soul through your whole life. 

Statistically only 16% of the population in the UK has a gym membership. When you put that into perspective of how many people are likely not exercising much or at all, it’s quite shocking. Of course, not everyone who keeps fit has a gym membership, like my clients for example, but it’s a good indicator of the situation the UK is in, which is increased obesity rates.

I think there needs to be a better societal connection between good movement, weightlifting and nutrition and the direct benefits, rather than just focusing on the improvements in health markers. These are the stories like the 75 year old who can now pick up their grandchildren, the busy office worker whose low back doesn’t hurt anymore, the stay at home mum whose core strength is returning and her hormones are being balanced beautifully or the keen golfer whose body is stronger and so now they can return to playing the game they so deeply love.

Let’s reflect on this, and consider how we can put time aside to work on bettering ourselves inside and out, whether we’re at crisis point or not.

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Throughout this article is just some of the wonderful food & drink from my 4 days in Estonia recently (it turns out the Estonian’s are obsessed with cinnamon rolls; I couldn’t have chosen a BETTER place to go away as I’m also obsessed!)

It’s valuable to remember before holiday, you will categorically not remember all the food you denied yourself in the pursuit of a smaller body. But you will remember your travels. Holidays are there to be a time to relax, be adventurous and de-stress. Worrying about food goes against this and cutting calories is a stress on the body and can increase cortisol.

Thinking practically though, here are my tips for when you’re on a cut and you’re on holiday:

✅ Consider taking a diet break. Often known as a ‘refeed’, this allows your body to have more calories as a little reset and prevent damage to your metabolism (which can happen if cuts are done for long periods of time). This can work well with a week long holiday!

✅ If you’re serious about your protein goal, remember not all protein is made equal! A lamb dish has less protein than a chicken dish… But, you’re on holiday, so you should also be thinking about what will give you more happiness and joy. You’re in control – it’s up to you what your compromises look like.

✅ Eat protein, veg then carbs. Unless you’re exercising a fair amount on your holiday, carbs aren’t as necessary and are a simple way to reduce calories. Leave them until last.

✅ Avoid too much fat. This is just a simple win, as fat is the most dense macronutrient and is often intertwined into most tasty dishes; fat is flavour! For example, you may prioritise a starter with protein and salad/veg, as opposed to just grilled chorizo sausage (fairly low protein, high fat).

I am a massive foodie, and have often been told I have ‘hollow legs’ because of the amount I can eat and not gain fat. This is the true untold benefits of strength training – muscle mass is an expensive tissue that your body has to use a lot of energy to maintain. Keep lifting those weights!

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