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...
11 days 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...
18 days 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...
25 days 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...
about 1 month ago • 8 min read
Hello again 👋 You might have noticed that last week's newsletter didn't show up in your inbox. I had an issue with my email provider and my website domain that would have destroyed my deliverability. It's all rather complicated but it's all good now, hence why you're reading this...Well I hope you are 🤞🏻 Anyway, I know you're absolutely chomping at the bit to get stuck into this week's edition, so let’s get stuck in... The Paradigm Project is for ambitious leaders ready to live pain-free,...
about 1 month ago • 6 min read
→ Enjoying this newsletter? If so, could you do me a little favor and leave a review. Hit this link right now to do just that. Thanks 🙏 Hey ya legend, I hope your week has gotten off to a great start so far. If you've been part of 'The Wellness Report' newsletter family for a while, you'll know that I don't make claims without a rock solid research to back me up. I do this for a few reasons... For one, I've got a reputation to uphold. I've spent the last ten years building my reputation and...
about 2 months ago • 6 min read
I've been coaching since 2015. In that time I've seen and heard a lot, but ten years later the same question gets put to me most weeks... Q: Do I have to track my calories? There's no right or wrong answer here, but the answer is very much goal dependent. If you're looking to gain weight, then you can get away with not tracking calories. Simply adding more food into your diet will do the trick. But if you're like most people I speak to and work with, your goal is fat loss. In my experience,...
2 months ago • 7 min read
I shared a post on LinkedIn last week on some of the most common health and fitness myths that have long plagued the planet. One of them was the idea that eating every 2–3 hours boosted your metabolism. The thinking was that eating small meals more frequently somehow turned your body into a fat burning machine. A trend too good for some to miss out on, but... What does the science say? Well let's find out ⤵️ I had to share this 😂 Does eating more frequently help with weight loss? This is one...
2 months ago • 5 min read
This week's edition of 'The Wellness Report' comes from someone who isn't too well 😂 I'm actually not too bad, but I'm in bad need of some more sleep. Why? Ibiza happened for a few days. I got back on Saturday evening and I'm still exhausted ha. I've been clawing back precious sleep since I got back. I slept for over 10 hours on Saturday night and still feel tired! Me and my best mate took a trip to the island in 2018. Safe to say they were worlds apart. Don't get me wrong, we still had the...
2 months ago • 6 min read