No 90-minute gym sessions you don’t have time for No color-coded meal prep or Tupperware obsessions No “we all have the same 24 hours” BS No flexing in mirrors for content No pretending you can’t enjoy a Friday night takeaway Just honest coaching that fits real life Short sessions (25-40 mins). Minimal kit. Actual progression - assuming you push yourself And accountability that stops Friday onwards from becoming a weekend write-off From someone who trains at home with rings and a barbell... Drinks whisky on weekends... And still thinks he could’ve gone pro (my golf swing disagrees) Welcome to coaching without the influencer nonsense… Welcome to getting lean, strong and jacked around work and kids… Welcome to results that survive real life If you’re new here, hit that follow button If you’re ready to stop drifting through comfortable workouts that go nowhere? DM me ‘coaching’ and let’s chat Let’s get to work 🫡

If you want to be strong at 80, ignore most of what fitness looks like on social media. It comes down to six boring things: lift heavy, keep your heart fit, don't get fat, move without pain, keep friends you actually see, and have something to get up for.

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"Nobody overeats on whole foods." Plenty of men eat well over 4k calories a day of steak, eggs, rice and butter and wonder why the scale won't move…

Your kids only get one dad. Make sure you aren't the fat dad who's always too tired to play.

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I do weighted pull ups at least once a week They are elite You get strong at at these and you’ll have decent back development You’ll also be relatively lean too 2-4 sets of 5-10 reps Just focus on getting stronger over time The basics work gents

Biggest flex as a man in your 30s and 40s: Still getting stronger and fitter while everyone around you gets fatter, slower, and calls it ageing. It's not ageing. You just gave up.

Repeating the same 10-12 exercise variations for the rest of your life beats 99% of every new program you'll ever run. Most people switch programs every 8 weeks. They don't get stronger, they just get better at being a beginner. Pick the movements. Add weight. Do it for a decade. It's boring but it works.

Eating 100 calories takes 20 seconds. Burning 100 calories takes 30 minutes on the treadmill. I'm not telling you not to do your cardio. I am telling you to stop trying to out-run your fork. Fix the input. Then the cardio you're already doing starts working.

Most people would be shocked how little gym time it takes to build a genuinely impressive physique. Three sessions a week. Forty-five minutes each. Pushed hard. That's it. Two years of that and you're the most jacked man in most rooms you walk into.

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My political stance: Leave me the fuck alone.

I regret to inform you that lifting 3x a week, walking 30 minutes a day, eating enough protein, enough fibre and sleeping enough will put you in better shape than most people you know. The problem is it's boring, so most people don't stick with it. They want the hack, the newest protocol, the supplement that changes everything. The boring thing is the answer. Do it for two years and then come back to me.

Walk more. Limit alcohol. Stop snacking. Eat more protein. You could start today and be a different person by spring. You just can't be arsed, and that's the only thing standing in the way.

40 isn't what makes you feel old. Being 20kg overweight with no muscle and getting out of breath walking up stairs; that's what does it. You can't fix your age. You can fix your strength, your weight, your cardio.

Pull up cheat code: Stop training your legs so they don’t weigh you down.