We have more fitness information at our fingertips than at any point in human history, and somehow people are still confused about what works and what they should do. Every week there’s a new special diet, a new training protocol, or some broccoli-headed Gen Zer who just discovered tank tops and is now filming TikToks about how you’ve been doing triceps pushdowns wrong your entire life. It’s enough to make you do nothing at all, which, ironically, is the one thing guaranteed to fail. So when...
27 days ago • 6 min read
The internet is full of terrible health and fitness advice. Thankfully, most of it is benign bullshit. It’s the advice that’s mostly pointless, but not actively harmful. For example, adding a slice of lemon to your water first thing in the morning to ‘detox’ or doing fasted cardio to burn more fat. Then there’s the advice that actually does harm. Things like cutting out whole food groups, or training with ridiculous volume because someone skimmed a study and missed the point completely. But...
3 months ago • 4 min read
If you read that subject line and thought, huh? You're not alone–it's only recently I came across the term "maxxing," and immediately had the urge to smash my head against my laptop. Repeatedly. And seeing as I had to suffer through it, it's only fair you do too. So, here's a quick primer. "Maxxing" is the new shorthand for obsessing over a single trait until you've squeezed every drop of optimisation out of it. Looksmaxxing started it, then sleepmaxxing, then gymmaxxing, then heightmaxxing...
3 months ago • 4 min read
On the surface, trying to gain muscle while simultaneously losing fat seems like two opposing goals. After all, to gain muscle, you need to be in a calorie surplus, and to lose fat, you need to be in a calorie deficit, so trying to do both at once means you don’t achieve either goal. Some variation of the above is pretty common advice, and it’s not entirely true. The argument assumes your body’s only source of energy is the food you’re eating. But your body also pulls stored energy–i.e., body...
3 months ago • 3 min read
Hi friends, You know that saying, "When it rains, it pours"? Well, that's what the last few weeks have felt like. About two weeks ago, my dad had a stroke–don't worry, he's fine. He's a tough bastard. I would know after all the ass-whoopings he gave me as a kid. Then last week, Kris and Amara flew to the US to see Kris' parents, where Amara ended up in the ER because she wasn't breathing normally. By the time she got to the hospital, her breathing rate was twice what it should be for her age....
5 months ago • 9 min read
I want to talk about consistency because, based on conversations I have with readers (and even some clients), I get the sense that people don't truly understand what it means. To help me explain, I'm going to use my client Tia as an example. I've been coaching Tia for over a year, and in that time she's lost a little over 38 lbs (17 kg). But a before-and-after photo doesn't accurately capture Tia's journey. So, let's rewind to January 2024, when I began coaching Tia. Initially, Tia got off to...
6 months ago • 3 min read
Heyo, It's time for another instalment of the Vitamin––the weekly fitness newsletter that helps you be healthier, stronger, and leaner while navigating fitness bullshit. Building glutes with home workouts? Q: Is it possible to develop a proper defined glutes with home workouts? It depends. Muscle growth comes down to progressive tension overload and the intensity of your training–are you progressing the amount of reps or weight lifted, and is each set getting you close to failure? If you can...
7 months ago • 6 min read
Heyo, It's time for another instalment of the Vitamin––the weekly fitness newsletter that helps you be healthier, stronger, and leaner while navigating fitness bullshit. Are ultra-processed foods bad for you? Ultra-processed foods (UPFs) have become an ultra-hot research topic in recent years, and for good reason–they now make up more than half of the calories consumed in places like the UK, USA, and the rest of Europe [1, 2]. But let's back up a second. What exactly are 'ultra-processed...
10 months ago • 5 min read
Heyo, There’s a lot of hype around incline walking at the moment – specifically the claim that it’s better for fat burning compared to running. But is this actually true? Let’s find out. Does incline walking burn more fat than running? Let's start with a story – don't worry, it's a great story, and it's starring you and your eternal quest for snacks. You're sitting on the couch and, I dunno, maybe you're three videos deep in a YouTube rabbit hole about why the K-Pop Demon Hunters soundtrack...
11 months ago • 6 min read