https://www.strava.com/athletes/53723729

G Star Coaching, Sheffield (2026)

03/09/2026

Learning to love / enjoy the process is SO key to being consistent over time. ⏱️

After all, life is meant to be fun. Don’t put yourself in the dungeons constantly just because you think you should to try and achieve an aesthetic / goal that is temporary.

Although sometimes locking in is needed to achieve big goals. Don’t lose track of the overall reason why we play this health and fitness game, look after the head and it’ll work wonders for the body.

Make that training environment one you love to come back to time and time again.

02/09/2026

Ever wonder why your watch and the treadmill never agree on pace or calories?

31/08/2026

I bet a lot of you lot will wanna read tip number 2 today 🫩

Part 1 of a 3 part series. Follow along for 2&3 🫱🏻‍🫲🏼

30/08/2026

For context, these are my current goals and boxes to tick.

Roughly 60km a week, currently starting to climb back up to higher mileage. However, it’s hard to fit in much more when you’re flying if you also want to have a life.

You’ve got to do what you can to look after yourself mentally as well as physically, and make sure not to burn yourself out.

I’ve got a couple of 10K races coming up and a couple of half maras but generally I train because I enjoy it. The key factor here is not losing that enjoyment by overworking myself. If you lose the enjoyment you may lose the drive. Keep the enjoyment by looking after yourself and maintain that drive.

I also have the coaching business to fit into my schedule, so there’s that to consider.

Key tip: manual work is training load. Don’t forget this. Even if it’s light manual work, it can still have a fatiguing effect and affect your training.

29/08/2026

Blueberries - antioxidants, aids recovery
Strawberries - vitamin C, low cal
Blackberries - antioxidants, low cal
Papaya - aids digestion
Banana - quick energy, high potassium
Kiwi - high vitamin C, aids digestion
Melon - hydrating
Watermelon - hydrating, natural energy
Pineapple - vitamin C, aids digestion
Pomegranate - high antioxidants
Grapefruit - vitamin C, low cal
Apple - fibre, natural sweetness
Oats - slow release energy
Granola - slow release energy, good fibre
Wholemeal toast - fibre, slow release energy
Wholemeal bagel/bread - fibre, slow release energy
French toast with cream and banana - the treat, balance not perfection (more for the head than the body)
Almonds - protein, healthy fats
Walnuts - omega-3s, healthy fats
Mixed nuts - healthy fats, protein
Chia seeds - fibre, omega-3s, keeps you full
Flax seeds - omega-3s, good for heart
Pumpkin seeds - protein, magnesium
Coconut - healthy fats
Salmon - protein, omega-3s
Smoked salmon - protein, omega-3s
Pulled chicken - lean protein, muscle repair
Pulled beef - protein, iron
Pulled pork - protein, B vitamins
Chicken - lean protein
Omelette - solid protein
Boiled eggs - simple protein
Scrambled eggs - quick protein
Turkey or ham - lean protein, grab and go
Greek yoghurt - protein, calcium, keeps you full
Cottage cheese - high protein, low cal
Feta cheese - protein, calcium
Quinoa - complete plant protein, good fibre
Peppers - vitamin C, low cal
Red onion - antioxidants, low cal
Onions - antioxidants, low cal
Black beans - fibre, plant protein
Avocado - healthy fats, keeps you full
Guacamole - healthy fats, keeps you full
Olives - healthy fats, good for heart
Lime - vitamin C, no added sugar
Chillies - metabolism boost, no calories
Spinach or rocket - greens, barely any calories
Cherry tomatoes - vitamin C, lycopene
Cucumber - hydrating, low cal
Parsley - vitamin K, adds freshness
Coriander - antioxidants, adds flavour without added sugar
Balsamic vinegar - low cal way to add flavour

Guarantee you’ll be able to find a few of these at your breakfast buffet.

If you would add any, drop them below 👇

flightattendant

24/08/2026

10 WAYS THINGS FLYING DOES TO YOUR TRAINING AND RECOVERY.

AND WHAT TO DO ABOUT THEM! ✈️

1. Treat a long flight as extra stress, not complete rest. Make that first session back a little easier and train by effort, don’t panic if your usual pace feels harder or your heart rate’s up for the same effort. You haven’t lost fitness from one flight, your blood’s just still catching up.

2. Eat a smaller, lighter meal before you get on the jet. Avoid fizzy drinks and anything you know bloats you (broccoli, sprouts, that sort of thing) and get a walk in when you can to help digestion move through before you’re sat for hours.

3. Start hydrating before you board, don’t try to catch up after. Drink regularly and bring electrolytes for longer flights, especially if you trained beforehand or you’re landing somewhere hot. Cabin air will dry your throat and nose out too, so it’s not just about fluids in.

4. Eye mask, earplugs, noise-cancelling headphones, support your neck properly. If your sleep was broken, dial back the intensity of that first session. Even 20-30 minutes of proper rest with your eyes shut counts for something. Go by feel, listen to your body.

5. Circle your ankles, flex your feet, throw in some calf raises in the aisle even if the crew give you a look. Your calves are basically a second heart for pumping blood back up, so keep them working. Walk when you can and get yourself some compression socks.

6. Change your watch to destination time as soon as you’re onboard, and try to shift your sleep and meals where you can. After landing, get daylight on your skin to help you adjust (it’s the strongest cue your body clock responds to) and avoid a long nap that’ll wreck your sleep

7. Count a long, demanding duty as training load in itself. Don’t stack a really hard session straight after a tough trip, readjust and pre-plan your weeks around your roster. (Framework on this coming soon!)

8. Don’t rely on airport food or the meal service, chances are it won’t be enough and it’s loaded with additives. Meal prep or bring snacks you know will help you hit your goals. Try and get some veg or fibre in wherever you can too, it keeps digestion moving and stops you feeling sluggish once you land.

9. Earplugs or noise-cancelling headphones whenever you’re trying to rest. Cutting screen time helps too, it’s easier to switch off and get proper sleep. I run the Beats Fit Pro and rate them, though I hear AirPods are class as well.

10. Your watch only knows so much. It has no idea how everything above has hit your body while flying, it might say one thing while you feel completely different. Listen to your body over the data.

What’s the one that hits you hardest? Let me know below.

24/08/2026

It’s been a genuine pleasure working with Brad, and honestly a real insight coaching him, being a pilot specifically. That’s exactly the space I want to specialise in as a coach, so getting a proper look into his roster has taught me a lot, not just the challenges cabin crew face, which I already had a decent handle on, but what it actually looks like from the flight deck. Different fatigue patterns, different pressures, and working out how to navigate around those together.

On top of that, we’ve worked on the basics that matter most, managing fatigue, counteracting all the sitting the job involves, and building in small, low-effort habits he could tick off consistently rather than anything that added more pressure to an already unpredictable week. That small, repeated consistency, stacked over time, alongside some tools around his diet, including trying fasting properly and seeing what actually worked for him, plus keeping the strength work going throughout, that’s been the real engine behind his progress.

94kg to 81.5kg, and so much more than the number on the scale.

Beyond the coaching side, Brad’s become a proper mate through all this too. He’s given me loads of insight into aviation, and if anyone’s ever thinking about becoming a pilot or just wants to pick someone’s brain on it, he’s one of the most knowledgeable people I know.

Mega proud of what he’s done here, and long may it continue.

21/08/2026

When you first get into running, forget the distance and pace. Time on feet and getting used to moving is what’s key, but people get bogged down by distances because that’s what we see on Strava or from races.

Distances come into play when we’re aiming for specific distances, maybe for a race goal.

It’s always easier to think, “I’ve got to do this for X minutes” and forget about the distance than it is feeling like you’ve just got mileage to tick off.

Now, you’ll see runners talking about KMs/miles per week, and this is very valid for them as individual athletes.

It becomes a useful way of measuring and managing overall training volume. For example, somebody on a 5K plan will generally need less weekly mileage than somebody on a marathon plan.

The important bit: weekly mileage is individual.

Seeing somebody running 100K a week on Strava doesn’t mean 100K suits you. It reflects their training history, ability, goals, recovery and what their body can currently tolerate.

Give us a shout if you need a hand with your plan 🫱🏻‍🫲🏼

20/08/2026

Wouldn’t be a cancun bullet if I didn’t overheat on a long run and then smash a ridiculously large breakfast before the inbound flight ✈️

G Star Coaching

03/09/2026

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