With the festive season about to hit hyperdrive, I'm starting this week's newsletter off with some terrible Christmas jokes 😂 Q: What do you call a blind reindeer? A: No-eye deer. Wait, it gets better... Q: What do you call a blind reindeer with no legs? A: Still no-eye deer. I know they're terrible, but I'm not sorry - I absolutely love it! 😂 Right, sh*t jokes aside. Time for the serious stuff next. Recently, I've had a few clients asking for advice on how to stop themselves from waking up...
13 days ago • 6 min read
I've officially booked flights to spend Christmas back home in Ireland for the first time since 2019. The GIF above is how I'll be approaching the entire trip. I'll be having several "mental health days" sitting in a pub with a warm fire and a pint of Guinness in my hand. This might sound completely irrelevant to health, but as you'll see in today's newsletter, that trip to the pub actually plays a key role in my overall health strategy. Before you race to the pub to sink pints 😂 let me...
27 days ago • 10 min read
In a minute I'm going to share the biggest lessons I've learned from 10 years in the trenches coaching clients. So, hopefully you can apply a few of them to your life and start living a happier, healthier, and all-around greater life. But before I get into all the serious stuff, I'm going to make you laugh. What’s brown and sticky? A stick. (I just tested that one on my Fiancée and she nearly fell off her chair 👍) What kind of noise does a witch’s vehicle make? Brrrroooom, brrroooom. I would...
about 1 month ago • 7 min read
You've heard me harp on about the importance of strength training and the need to build an adequate amount of muscle to aid your quality of life. Not only for the here and now, but the years and decades to come. While building muscle and developing strength is extremely important, there's an element that is key to longevity that countless people neglect. And as I'm going to highlight with several studies, has been shown to be a greater predictor of longevity than muscle strength. That key...
about 1 month ago • 10 min read
I quite possibly had the BEST massage of my life this past weekend. Me and my fiancée went for couples massage, where a little Asian lady proceeded to crawl up and down my spine with her elbows and knees as if she were trying to escape prison. It reminded me of 2 things: I need to make massages a regular thing. If you do as much training as I do, you need to keep up the maintenance. Little Asian ladies are so STRONG! I left that place feeling both battered and invigorated. I'd been having...
about 2 months ago • 6 min read
We're into Q4. Halloween is around the corner. Then it's Xmas. Then confetti will be falling from the ceiling for New Years. The health goals you set 9-10 months ago are staring at you like that mouldy banana in the fruit bowl you keep avoiding. But panic not because I'm about to knock your socks off with a a step-by-step process that is going to help you win the rest of 2025! But before I give you all the goods, like I do every week, how about helping me out first ⤵️ Enjoying this...
about 2 months ago • 8 min read
If you didn't already know, I'm a HUGE sports fan. I was up past midnight last night watching the European team lift the Ryder Cup! Seeing an Irishman sink the putt that sealed the trophy was particularly sweet. But unfortunately, my weekend wasn't all glory... Because I'm also a Man United fan 😑 Now, this isn’t a sports column, it’s a health and fitness newsletter. But there are some powerful parallels between the struggles of the Manchester United manager and the challenges you might face...
2 months ago • 6 min read
I've been a coach for a decade plus now, meaning my brain is always on "coach mode". I'll check out someone’s running form if they run past me. I'll critique unsuspecting strangers lifting technique in the gym. And I'll question others exercise selection. Now, before you go thinking what a giant dick I am, I ain't doing any of this on purpose. It's like a switch I can't turn off. I'm sure it's the same for a chef that eats at restaurants or for a writer who reads other people’s books. When...
2 months ago • 8 min read
I've been involved in the fitness industry since 2008 - when I started my degree. During that time, it's safe to say that I've seen and heard most things. Some good, some bad, and some downright awful. Some of the most common misconceptions still doing the rounds include: • Weight lifting makes women bulky • Carbs will make you fat (truth: too many calories make you fat) • When you stop lifting, your muscle turns into fat The first two have elements of truth depending on context. But the last...
3 months ago • 8 min read