Reset You

10/08/2026

Saw these doing the rounds on Instagram and obviously had to give them a go…

Two ingredients. No yeast. No proving. And, somewhat suspiciously, actual bread appeared.

60g self-raising flour
50g cottage cheese
Pinch of salt

Mix it together, shape into a roll and pop in the air fryer at 170°C for around 13–15 minutes.

That’s it.

Mine came out crispy on the outside and lovely and soft in the middle 🥰 and for a first attempt, I’m calling that a win.

Approx. 11–12g protein per roll too, depending on your cottage cheese.

Next experiment:
Add ½–1 tsp Marmite + 10–15g mature cheddar. 🧀

Because apparently I’m now the sort of person who makes cottage cheese bread… and I’m completely fine with that.

Marmite + cheese version should come in at roughly 14–16g protein too.

Definitely one I’ll be making again. Especially if the marmite and cheese 🧀 work 😈

30/07/2026

One of the biggest lessons I’ve learnt over the years is to stop chasing quick wins.

Whether your goal is losing weight, getting stronger, reducing pain or simply having more energy, the answer is rarely found in a six-week challenge or the latest trend.

Real progress comes from building solid foundations.

🥗 Nutrition that fits around your life, not takes over it.

🏋️ Strength that allows you to move with confidence for years to come.

🚶 Habits you can still stick to when work gets busy, life gets stressful or motivation dips.

💭 An understanding that health isn’t built through perfection, it’s built through consistency.

As coaches, it’s easy to focus on today’s session or this week’s weigh-in. But the biggest impact comes when we help people think further ahead.

I’m far more interested in where someone will be in five years than where they’ll be in five weeks.

Because if we build the foundations properly, everything else becomes much easier to maintain.

What foundation are you working on at the moment?

22/06/2026

Spent the weekend at the STA Conference hosted in partnership with the Movement Therapy Educaion, and it was a fantastic day of learning, networking and challenging the way we think about rehabilitation.

Some key takeaways for me:

• Injuries are often about a mismatch between load and tissue capacity.
• Testing should guide rehabilitation and return-to-sport decisions.
• Recovery, sleep, stress and nutrition are often overlooked.
• Rehabilitation needs to be specific to the individual and their sport.
• Sometimes the biggest challenge isn’t prescribing exercises – it’s helping people actually do them!

I also picked up some great ideas around testing protocols, rehabilitation progressions and running effective small-group rehab sessions.

Always good to spend time with like-minded therapists, share experiences and continue learning.

Movement Therapy Education Sports Therapy Association

22/06/2026

Last weekend I had the opportunity to attend the STA Conference, hosted in collaboration with the Movement Therapy Education .

It was one of those events that leaves you with pages of notes, new ideas, and plenty to reflect on.

The day covered a wide range of topics, from running injuries and rehabilitation to MMA injuries, hamstring injuries, and clinical assessment. What stood out most was the consistent message that successful rehabilitation isn’t always about treating the injury itself, it’s about understanding the person in front of you.

A few key takeaways for me:

• Injuries often occur when training demand exceeds tissue capacity, not simply because someone runs, lifts, or competes.

• Assessment should guide intervention. Effective testing protocols can help identify deficits, monitor progress, and provide confidence when returning individuals to sport.

• Rehabilitation needs to be specific. The closer we can bridge the gap between rehabilitation and the demands of sport, the better the outcomes.

• Recovery matters. Sleep, stress, nutrition and overall lifestyle continue to play a huge role in injury risk and rehabilitation success.

• Sometimes the challenge isn’t knowing what exercises to prescribe, it’s helping people actually do them. I picked up some great ideas for delivering small group rehabilitation sessions and increasing adherence for those patients who struggle to complete their “homework.”

Perhaps most importantly, it was a reminder of the support available within the profession. The Sports Therapy Association provides guidance not only on clinical development, but also on insurance, professional support, education pathways, and helping therapists navigate their careers.

It’s always valuable to spend time with like-minded professionals who are passionate about improving patient outcomes and continuing to develop their practice.

Looking forward to putting some of these ideas into action, particularly around testing protocols, return-to-sport decision making, and improving rehabilitation adherence.

Therapy Education

06/06/2026

A comment I nearly dismissed made me think.

Recently, someone described me as:

“A scholar with the attention span of a firework.”

I laughed and took it as a nice comment.

Then I realised how often we do that.

We spend years building the scholar:

• Curious
• Academic
• Technical
• Constant learner

But we often overlook the firework:

• Ideas
• Energy
• Initiative
• Momentum

As careers progress, technical competence is often assumed.

The real differentiators become:

• Can people trust you?
• Can people work with you?
• Can you create momentum?
• Can you influence behaviour?
• Can you get people excited about an idea?

The people who have influenced me most weren’t always the most qualified. They were the people whose opinions I respected, who challenged my thinking and made me leave conversations seeing things differently.

Maybe the compliments we dismiss as “just being nice” are actually worth paying attention to.

What feedback have you received that you only understood years later?

PersonalDevelopment HealthAndWellbeing LeadershipDevelopment

02/06/2026

30/05/2026

Hot take: your back pain probably isn't because you bent over wrong that one time in 2019. 💃💃

The research paints a much messier (and more interesting) picture.

Here's what the evidence actually says causes persistent low back pain:

😨 Fear of movement — avoiding activity because you're scared of pain actually predicts whether it becomes chronic (Smith et al., JOSPT 2021)

🚬 Smoking — yes, really. A review of 47 epidemiological studies found a consistent link between smoking and low back pain (Leboeuf-Yde, Spine 1999)

😴 Poor sleep, stress & inactivity — all independently increase your risk of developing chronic pain (Lindell et al., PLoS One 2022)

🪑 Sitting too much — sedentary behaviour is also associated with higher rates of low back pain (Mahdavi et al., Health Promot Perspect 2021)

Notice what's NOT on that list?

Your pelvis being "out". Your core being "weak". Your psoas being "tight".

The reality is that back pain is a whole-person problem, physical, lifestyle, psychosocial, and everything in between.

So the prescription is less glamorous than a 5-minute stretch routine, but it actually works:

✅ Move more
✅ Sleep better
✅ Manage stress
✅ Quit smoking
✅ Stop catastrophising every twinge

Your spine is robust, adaptable, and built to handle life.

Treat it like it is.

💬 What's the most questionable back pain advice you've ever been given? Drop it below 👇

19/05/2026

ENGINE RACE 3.2 is coming 🔥

We’ve partnered with Engine Race for an epic fitness event on 11th July at Stoke Mandeville Stadium.

Expect a fun but challenging race featuring:
Ski, plate carry, row, med ball sit-ups, dumbbell snatches, burpees/devil’s press, step-ups, plus running between each station.

Categories:
• Beginner
• Athlete
• Legend (RX)

All categories have a solo option.

The Beginner category is suitable for everyone, whether it’s your first event or you’re training for an event.

As a Re set You member, you get 20% off with code:
RESETYOU20

Book here:
https://www.eventbrite.co.uk/e/1986524507277?aff=oddtdtcreator

Let’s get a big community turnout 💪

Challenge your fitness with the ENGINE RACE SERIES by Fitness Blueprint. This is a community event for Legends, Athletes and Beginners!

01/01/2026

Patong evenings done right 🍹🌴

Started with one of the best mojitos I’ve had from the little mojito bar down Rat U Thit 200 Pi Road. Perfectly made, ice-cold, and front-row seats to the absolute chaos of Patong nightlife rolling past. People-watching level: elite.

Then I accidentally (well ok, I’d seen it the previous night and got envious) found the best coconut ice cream (no exaggeration). One of the street stalls serving it straight in the coconut shell—ridiculously creamy. I will be back on my last night… please be there 🥥🍦 Would pair dangerously well with fresh mango 😏

Finished strong at the kebab stall on the corner—cleaner than your usual weekend kebab, thinly sliced chicken, fresh salad, proper dressing, all wrapped up in a soft tortilla from the shawarma kebab crew 🥙 Absolute winner.

Skipped the mobile fried-chicken stall though… everything looked pre-fried, then re-fried to order 😬 Chicken feet were going down a storm. Fair play to them—blink and they’re already wheeling off to the next stop, oil still bubbling as they go 🤪

Patong doesn’t sleep… it snacks. 😎