Evolve And Be Strong

Evolve And Be Strong Helping people with hectic lives to lose weight, get lean and get strong.

Insanity is repeating the same thing and expecting a different outcome.Weekends, we often go into them with the best int...
26/06/2026

Insanity is repeating the same thing and expecting a different outcome.

Weekends, we often go into them with the best intentions of eating well and not drinking and end up ruining all our hard work through the week.

If you keep going into weekends with the same intentions, only to come out making the same mistakes this document is for you.

What I won't tell you is that you have to ban having the things you enjoy, you can still enjoy a drink or a meal with friends.

And if you make some smart switches with how you approach your weekends you'll be able lose weight and still enjoy yourself.

If you would like a copy, comment the word 'WEEKEND' and I'll send you a free copy.

Health is the one space in which I find we are desperate to square a circle.We all want answers, I am the same. We want ...
25/06/2026

Health is the one space in which I find we are desperate to square a circle.

We all want answers, I am the same.

We want to make sense of what is happening in our bodies.

But we can often draw our own conclusions without actual evidence or very bias/flawed research to support our claims.

I’ve done it myself plenty of times so I can most certainly draw from experience.

What we need to realise is there are so many unanswered questions, things we would think should make sense but when put under scientific scrutiny don’t!

An example- artificial sweeteners, it doesn’t matter what people say they have been rigorously tested and in human studies have never shown to have any adverse effects on health or our gut.

I was there for a long time bashing artificial sweeteners 10 years ago, so it’s not as if I’ve been defending them the whole time.

And if you choose to avoid them that’s great, I respect your decision but don't start lecturing people if they have them until you have data to support your claims.

Further to add to those of you that do ban artificial sweeteners, do you ban alcohol? Because if you don’t, trust me alcohol is way worse for your health than a can of diet coke!

Another thing we love to do is draw conclusions based on our flawed understandings.

Mine was around calories, I thought “there must be more to weight loss than calories in and out” because when I’d initially used it I thought it ‘didn’t work’.

When in actual fact I wasn’t in a calorie deficit and my weekends were completely sabotaging my results.

If you’d have asked me how beta oxidation, metabolism and thermodynamics (Gibbs law etc) worked I wouldn’t have been able to answer, so how can I judge if it’s scientifically correct or not!?

I am making assessments based on no understanding of how things work.

This is why researchers get so frustrated at times, because they are some of the best minds in their field and are being told by Pete who works as a scaffolder that the carnivore diet is what everyone should be following!

Imagine that researcher switching places and telling him how to do his job!

One thing I will never do anymore is recommend things or tell people to avoid things without true evidence to back up the claims.

I want to be someone that people can trust for good information.

24/06/2026

He’s ripped, I’ll definitely listen to his advice without questioning anything!

24/06/2026

He’s ripped, I’ll definitely listen to his advice without questioning anything!

Thankyou for the lovely testimonial Jo Evans!Jo is part of my Office athlete group training plan and has gone from stren...
22/06/2026

Thankyou for the lovely testimonial Jo Evans!

Jo is part of my Office athlete group training plan and has gone from strength to strength since starting.

"I started with Jamies programme 3 months ago and the transformation is incredible. I feel amazing. So much more flexible, stronger, fitter and healthier.

Jamie's passion and knowledge about fitness and nutrition shines through in the sessions as well as the support from regular messages, goal setting, coaching and checking in.

Sessions are fun and most importantly do-able regardless of your ability as Jamie adapts and challenges where needed. Everyone is so supportive, honestly the best investment I have made in myself for a long time!"

Around 10 years ago I was really struggling with poor bowel health and energy levels. Now I must state I was never diag...
19/06/2026

Around 10 years ago I was really struggling with poor bowel health and energy levels.

Now I must state I was never diagnosed with any inflammatory bowel issue, however.

If I had an Indian takeaway and one pint of lager, that was it the following day!

The best way I can describe it is that my stomach felt like it was in a washing machine for the entire day!

I was also having really bad crashes energy wise around this time that I was falsely attributing to my work hours.

At the time I was following a high protein, low carbohydrate diet. Very much towards a carnivorous diet.

Now for ethical reasons, not for my stomach issues I decided to move towards a plant based diet, only eating meat once a week.

Within a few months my gut issues completely ceased, my energy levels shot up and for the first time in a long time I felt normal again.

Now if you looked at my previous post around the 3 p’s of gut health, I was unknowingly getting 2 of my 3p’s onboard!

I was eating much more green veg (phytochemicals).
I was consuming more high fibre foods such as fruit and veg, chickpeas that contain resistant starch.

I must stress now I am not telling people to move to a plant based diet, I myself have eat meat 3 x per week now.

What I am saying is keep an open mind.

Look at the complexity of our digestive system, it has evolved to be able to digest both meat and plants (please I don’t want to get into any arguments with any pro carnivores or vegans, what I talk about comes from some of the best minds in the world, it isn’t a personal opinion).

I am also not saying that I have the definitive answer, what worked for me might not necessarily work for the next person.

Some people might be more genetically hardwired to require a more carnivorous diet, we just don’t have enough data yet and I am not knowledgeable enough to give that answer.

What I do know is that for the majority of people the more diverse your gut profile the better, as the more beneficial strains of gut bacteria help to create an environment where your digestive system is firing on all cylinders.

This will have a widespread effect across the whole body on both your physical and mental wellbeing.

18/06/2026

Keep your gut happy using the 3p's

Probiotics- Help create bacterial diversity
Prebiotics- Help feed our bacteria
Phytochemicals- Also help feed our bacteria

Each of the 3p's helps maintain a healthy eco-system.

Anyone with sensitive stomachs, begin with micro dosing first.

Gut health is the new trend at the moment, but is it actually important?We have trillions of microbes living in and on t...
17/06/2026

Gut health is the new trend at the moment, but is it actually important?

We have trillions of microbes living in and on the human body.

The highest number are found in our gut.

These microbes have a symbiotic relationship with us, meaning we support them, and in return, they support us.

Our gut is a bit like a tropical fish tank.

You’ve got lots of different fish, or different types of bacteria, that you need to keep alive.

Alongside that, you also need to make sure the conditions in the tank are right, such as maintaining the correct pH balance and keeping the ecosystem healthy.

Now imagine you got the temperature of the tank slightly wrong and started feeding the fish the wrong food.

This is similar to living on a diet high in ultra-processed foods, sugar and alcohol.

Over time, you start polluting your fish tank and wiping out certain beneficial strains of bacteria that help maintain a healthy ecosystem.

This can then start having a systemic effect around the body.

The communication between the gut and the brain can gradually become altered — this is known as the gut-brain axis.

Poor gut health has been linked with obesity, depression, Alzheimer’s disease and much more.

The walls of the large intestine can also become more permeable, allowing unwanted substances to move into the bloodstream. This may contribute to bloating, diarrhoea, constipation, nausea, unsettled digestion and increased immune system activation, which can trigger low-grade inflammation.

Now, this doesn’t mean you need to completely cut out ultra-processed foods, sugar or alcohol.

You can still enjoy them as part of your diet.

But they should only make up a small part of it.

Look after your gut.

15/06/2026

I’m opening a few spaces in my small-group coaching programme called "the office athlete system".

For people over 30 who want to lose weight, feel stronger, move better and improve their energy without spending hours in the gym.

Message the word 'START' for more details.

12/06/2026

There's a saying "optimal growth occurs through challenge and support".

I think this is great but

there needs to be a sweet spot struck otherwise it doesn't work.

Support:

If you aren't supported properly, the results will either be short lived or non existent without support or structure.

If you are too reliant on support, similar because you are too reliant on somebody spoon feeding you on what to do.

Challenge:

If you are challenged beyond your ability i.e exercises are too difficult for you you'll become frustrated.

But if you aren't challenged enough you'll become bored, because things become monotonous very easily with exercise.

So in my humble opinion optimal growth only occurs through the right level of challenge and the right level of support.

This is how I approach things with my clients, I want to support them but I don't want them to be spoon fed either for the reasons above.

I try my best to meet the client where they are in their journey and try to challenge and support them in the best way possible.

If you would like structure, support and to be challenged DM about my office athlete system.

Designed to help people with hectic lives get lean, supple and strong with only 2-3 workouts per week.

Address

Unit 1E, Lingdale Industrial Estate
Lingdale
TS123EU

Opening Hours

Monday 3:30pm - 5:30pm
Tuesday 4:30pm - 6:30pm
Wednesday 7am - 11:30am
3:45pm - 5:45pm
Thursday 7am - 11:30am
4pm - 7:30pm
Friday 7am - 11:30am
2pm - 8pm

Telephone

+447877027850

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