coaching

Managing triggers

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Many of the habits that derail our health goals aren’t about hunger, they’re about how we cope. Stress, boredom, frustration or even celebration can all become triggers for eating in ways that don’t align with what we really want. Learning to recognise those patterns is a game changer. When you know your triggers, you can … Read more

Bite sized chunks

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When a task feels too big, it’s easy to put it off, overthink it or convince yourself you’ll start tomorrow. Breaking it down into smaller, bite-sized steps makes it feel doable instead of overwhelming. It helps you focus on one simple action at a time, which builds momentum and gives you regular wins along the … Read more

Building your support network

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Big goals are rarely achieved alone. Whether you’re rebuilding your health, changing lifelong habits or facing something that feels completely out of your depth, the people around you can make all the difference. A solid support crew keeps you grounded when things get tough, encourages you when your motivation dips, and helps you stay focused … Read more

How to measure food portions

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Measuring your food portions helps you understand how much you’re actually eating, which is often very different from what you think. It gives you a clearer picture of your energy intake and helps you stay in line with your goals, whether that’s managing weight, improving performance or supporting your health. Portion sizes can easily creep … Read more

Keeping an exercise diary

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If you’re serious about making lasting change, an exercise diary is one of the simplest and most underrated tools you can use. It gives you a clear picture of what you’re doing, how consistently you’re doing it, and whether it’s working. It helps you spot patterns, track progress, and make better decisions about what to … Read more

Keeping a Food Diary

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Keeping a food diary is one of the most powerful ways to take control of your weight and improve your body. It brings awareness to what, when, and why you’re eating. Often uncovering habits you didn’t realise you had, like mindless snacking or emotional eating. By tracking everything, you create a clearer picture of your … Read more

Planning ahead

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Planning ahead, whether weekly or monthly, gives you a chance to stop reacting and start steering. It helps you line up your actions with your priorities, spot potential obstacles before they trip you up, and make time for what actually matters. Without a plan, it’s easy to default to old habits or let other people’s … Read more

Setting your priorities

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When everything feels important, nothing really is. Prioritising helps you decide where to put your limited time, energy and attention—so the things that matter most actually get done. Without clear priorities, it’s easy to stay busy but get nowhere, bouncing between demands and reacting to whatever feels urgent. But when you start putting your health, … Read more

Getting good sleep

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You can eat well and train hard, but if you’re not getting enough good-quality sleep, progress will be slower and harder than it needs to be. Sleep is when your body repairs, your brain resets, and your hormones find balance. Without it, your energy dips, cravings increase, mood takes a hit and recovery suffers. Rest … Read more

What are your barriers?

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Barriers to change are completely normal. Everyone has them. They don’t mean you’re not ready or not capable, they just mean you’re human. The key is to spot them early. When you take the time to identify what might get in your way, it becomes easier to plan for them and respond with practical strategies.  … Read more

Know your reasons why

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Change isn’t just about knowing what to do, it’s about knowing why it matters. A clear, powerful reason acts like fuel. It helps you take that all-important first step, especially when doubts or discomfort creep in. And it keeps you going when motivation dips, when life gets messy, or when old habits try to sneak … Read more

Setting your goal

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Without a clear goal, it’s easy to drift. You might stay busy, but you won’t always make meaningful progress. Setting goals gives your effort direction and turns vague intentions like “I want to get healthier” into something specific, achievable, and trackable.  And when you’re navigating change (especially the kind that’s uncomfortable or unfamiliar), having a … Read more

My coaching framework.

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In some areas of my life, I can be really pretty slap dash! Ask my close friends and they will testify to that! But not everything I do is me just busking it. There is a reason why I coach people the way I do, why I ask them the things I do and why … Read more

The difference between a sweat session and a “clinic”.

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Some people have been surprised when watching me coach clients.  They have expected a hard, rip-roaring sweat session…pushing people to the max like some drill sergeant. And to be honest, sometime that is my job.  Sometimes I do need to push people out of their comfort zone in order to get them to their goals. But the main part of my job is not simply getting people to do more (a sweat session). It is getting people to do better (a technical session).

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From the General to the Specific – How to get good at absolutely anything.

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So you want to get good at something?  It could be getting good at your sport, your diet, your job, your relationship or your school subject. But there are good and bad ways to go about this.  One of the best ways is to work from the general to the specific. This means you spend time getting the fundamental, foundation principles right before worrying about the minute details.  Get good at the general stuff first, then move on to the specifics.  For example:

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