April 26, 2019

8 Tips for the Perfect Beach Bod

I like Easter. Nowhere near as much as Christmas (obvs!) but it’s still a nice little holiday. Although I’m not religious, it’s generally a good time […]
April 10, 2019

Are you ready to get punched in the mouth?

Everyone has a plan…until you get punched in the mouth. Mike Tyson said that, and although I’ve never been in a boxing ring, I’m sure it’s […]
April 3, 2019

Be Your Own Cheerleader

I’m not normally one for tooting my own horn, but get ready for some tooting… I’ve got TWO pretty huge achievements to regale you with this […]
April 1, 2019

The Sacred First Friday Beer

Is there anything in your week that you really look forward to? Something sacred? For me, it’s that first beer on a Friday evening. The First Friday Beer […]
February 20, 2019

The blind men and the elephant

Have you ever heard the fable of the blind men and the elephant?The gist is they’re all grabbing different parts of Nelly…one geezer is grabbing the […]
February 7, 2019

Intuitive Eating

Listen to your body” “if you’re hungry, just eat!” “Eat intuitively!” This is some real BS. It’s advice dished out by someone who has a) probably […]
February 1, 2019

Fyre Festival

Influencers are a strange concept. We, as a society, seem to value their opinions so much that they impact what we wear, where we go, what […]
January 30, 2019

7 things your PT should NOT be doing!

These days, most personal trainers are pretty good. Most will be able to put together some good workouts and guide you through them safely. However…there are […]
December 29, 2018

Would you attempt Everest on your own?

I had two New Years resolutions in 2018…they’re not normally my thang but I thought I’d jump on the band wagon this year. So far, so […]
December 21, 2018

What should you eat before a workout?

I’ve bought in to MANY diet fads in my time. ?‍♂️ I did a keto diet for a long time (i even used to pee on a stick to […]
December 18, 2018

Comparison is the thief of joy…

If you’ve been following me for a while you’ll have noticed I’m a big fan of podcasts… I’ll listen to them whenever I get the chance […]
December 14, 2018

Is Joe Wicks making you fat?

This isn’t a Joe Wicks bashing post…but… PLEASE be careful with his recipes. And any recipe dripping with ‘healthy’ fats… Some of them are so calorific […]
December 12, 2018

What’s wrong with Herbalife?

Back in the day my Mum sold Herbalife. I remember we had a garage full of Formulas 1 and 2 along with half a dozen other […]
December 5, 2018


I started a new book this week, it’s called ‘Antifragile’. I’m already a bit bored to be honest but I think I’ve got the gist. It’s all […]
November 30, 2018


This time last year I was walking Pepper ….any excuse for a dog photo (yes she is cute but there is a legitimate reason for the […]
November 29, 2018

No one cares what your body looks like…

I used to be incredibly paranoid about how fat I was. I’d avoid taking my top off in front of other people and wear baggy clothing […]
November 27, 2018

Imagine life without Google Maps

Living in the Southern Hemisphere has a few benefits…sunshine being the obvious one, but it also means it’s quick and easy to get to places that are […]
August 9, 2018

The Ultimate Guide to Reading Food Labels

‘Don’t eat packaged foods’ is some of the worst advice I’ve heard. Not only will you be missing out on some delicious meals and snacks…you’ll also […]
August 1, 2018

What’s your why?

Recently myself and couple of friends got out of town for a day of cycling.   I’m still a relative newbie to this road biking malarky […]
July 27, 2018

The 7 worst things about the gym…

Over the 16 years I’ve been training in gyms, I’ve noticed they all have certain ‘downsides’ in common…here are my Top 7: 1)  People not putting […]
July 23, 2018

Tales from the hospital….

Last weekend was spent in hospital.   The Future Mrs JD (known henceforth as FMJD) caught a bout salmonella on our trip home which only became […]
July 17, 2018

To weigh, or not to weigh…

? You are not your weight ?   ? Your weight does not define your progress?   Relying on bodyweight as your ONLY marker of progress […]
July 13, 2018

Take the Granny shot

I love a good podcast. Recently I’ve been listening to Malcolm Gladwell’s called ‘Revisionist History’. The general theme revolves around an obscure story and drawing wider […]
July 11, 2018

“You do you”

"Stop comparing yourself to the bodies you see on Instagram and Love Island and focus on what you can do to be better than yesterday. You do you."
December 19, 2017

Low Hanging Fruit

I love a couple of beers. What better feeling than cracking open a cold one on a Friday evening? Or enjoying a couple of pints while […]
December 6, 2017

How many calories should you be eating?

Calories are king! Understanding and manipulating the calorie balance equation is essential to managing your bodyweight. Having a rough idea of how many calories you should […]
November 29, 2017


Working from home I have a tonne of potential distractions… From looking at memes to watching ‘just one more episode’ of Stranger Things, the pull towards […]
September 29, 2017

8 Fat Loss Myths

Having spent the whole of my adult life studying everything to do with health and fitness, I can spot a myth a mile off. Here are […]
September 22, 2017


I am an absolute sucker for TV series.  I love them. Sopranos, Peaky Blinders, Game of Thrones…you name it I’m seen them. The most recent programme […]
March 14, 2017

FAQ – Is HIIT best for Fat Loss?

When trying to lose fat, it’s essential to burn off more calories than you consume. Interval training is an extremely effective way to do this.   […]
March 10, 2017

5 Golden Rules of Fat Loss Programming

These days there are literally thousands of trainers and programmes that want to help you lose weight. It’s easy to get confused as to whose method […]
March 2, 2017

4 Exercises for a Big Squat

Good things come to those who squat. A heavy back squat takes a long time to develop. It’s a full body exercise which means you can’t […]
February 28, 2017

6 Common Workout Mistakes

If you think you’re ready to step up and write your own workouts you better have your information right! Having written tens of thousands of workouts […]
February 28, 2017

5 Quick & Easy Protein Lunches

  Eating on the run can be tricky. But getting a decent protein based meal which doesn’t require preparation or cooking IS possible. Hallelujah. Here are […]
February 21, 2017

5 reasons to do weights before cardio…

Should I do cardio before weights? You’re consistently putting in the hours at the gym but you’re not seeing the changes in your body. You’ve stopped losing […]
February 16, 2017

1 Key to Unlimited Motivation

  “Have you got any tips to stay motivated?!” It’s a common misconception that to achieve your goals you need to be constantly motivated, because after […]
February 16, 2017

7 Pillars of Fat Loss

Some of you will know I used to be pretty heavy. I was always a hefty young man but when I hit 20/21 I took things […]
February 7, 2017

5 Best Exercises to Build Your Deadlift

The deadlift – the daddy of all strength exercises. Just you vs. the bar. You either pick it up…or you don’t. The deadlift is a ‘full […]
November 4, 2016


Tasty Tuesday…Low(er) calorie kinda-nachos Try this lower calorie, higher protein version of cheesy nachos next time you’re craving your favourite Mexican snack. Serves 2 – 3 […]
November 4, 2016

To Juice or Blend?!

What’s better – juicing or blending?! If you didn’t already know, I currently reside in Sydney.  The city known for its bridge, opera house, coffee drinkers […]
November 1, 2016

Will lifting weights make me bulky?!

Will lifting weights make me bulky?! One for the ladies… Having spent many thousands of hours training female clients I can safely say I have answered […]
October 28, 2016

Lean Turkey Meatballs!

Lean Turkey meatballs Total calories (serves 2 or 3) – 510kcal Total protein – 80g Total carbs – 11g Total fat – 18g Ingredients: 400g extra […]
October 28, 2016

Understanding Resting Heart Rate

Be smart, understand your heart With the massive rise in popularity of wearable fitness trackers in recent years, step counts and resting heart rates have become […]
October 27, 2016

Improve your pull ups!

How can I improve my pull ups? If you’re not yet able to perform a strict pull up or chin up, give this a go. This […]
October 26, 2016

Why am I not losing weight?!

Why am I not losing weight?! Losing weight is tricky! There are dozens of things to think about and control…here are a few of the most […]
October 25, 2016

Which is healthier – butter or margarine?

Which is healthier – butter or margarine? I love butter. If it was sociably acceptable I’d happily sit and eat a tub of Lurpack ‘slightly salted’ […]
October 21, 2016

Two ingredient pancakes…

Just two ingredients for these simple and tasty banana pancakes. Total calories: 245kcal Carbs: 31g Fat: 9g Protein: 12g Directions: 1) mash up the banana until […]
October 21, 2016

Simple, no frills HIIT!

Here’s a simple, no frills HIIT workout you can do anywhere, no equipment required! 30 seconds rest in between each exercise: 30s x star jumps 30s […]
October 21, 2016

Is real food better than protein powder?

Is real food better than protein powder? If I had a penny for every time I’ve been asked that….I’d buy myself a tub of whey protein. But […]
October 19, 2016

Ab Circuit!

Here’s a simple and quick ab workout to try: 5 x stability ball pikes 20 second plank on the stability ball 8 x spread eagle sit ups […]
October 19, 2016

Should you be weighing yourself?

Should you be weighing yourself? What’s the best method? Or should you just be throwing the scales out of the bathroom window? What is your goal? […]
October 2, 2013

Feel Good Nutrition

Mental health and nutrition are rarely discussed in the same breath and the interactions between the two are often overlooked. Having been directly affected by mental […]
September 3, 2013

Intermittent Fasting – Part Two

Part one of this mini-series outlined the general theories and overall benefits behind intermittent fasting (IF), this second part will outline the differing methods to each […]
August 21, 2013

Intermittent Fasting

Intro Diets come in and out of fashion quicker than hipster trends.  The cabbage soup diet, the master cleansing diet, grapefruit diet…people will try the most […]
August 13, 2013

Easy Diet Analysis

Diets often seem incredibly complicated. There are so many different approaches out there these days it’s easy to get caught up in things that don’t really […]
February 16, 2013

Is Organic Best?

Organic is a term that gets thrown around an awful lot and seems to qualify almost anything as healthy.  Organic chocolate…healthy.  Organic burger…healthy.  Organic tobacco…healthy.  Or […]
January 15, 2013


Protein intake can be confusing and people ALWAYS have questions.  Am I getting enough?  Am I having too much?  Is it bad for my health?  I […]
December 30, 2012


It’s the time of year – the booze is flowing and the casualties are showing. Hangovers are the worst. Not only in a headachey-vomiting type of […]
December 20, 2012

It’s going to be a lean Christmas

I love Christmas.  Christmas is a time for family, friends, relaxing and inevitably LOTS of eating.  I am blessed with a family full of incredible cooks […]
December 18, 2012

Fish Oils

The omega 3/fish oil issue has been debated time and time again, and I think at the very least most people know that they provide some […]
December 12, 2012


For a number of decades cholesterol has been labelled as the route cause of heart disease.  Eggs and red meat have been demonised because they are […]
December 10, 2012

Meal Frequency

The optimum number of meals per day has recently become one of the most hotly argued topics in the nutrition field.  From the classic ‘eat every […]
December 7, 2012


Very few nutrition related subjects generate as much fear as the sweetener.  Somewhere along the line sweetener was outlawed and demonised…people hate it.  Frequently people claim […]