Triage Method

29/03/2026

Starting from scratch can seem overwhelming.

Trying to reverse potentially years or even decades of not taking as good care of yourself as you’d like.

However, the human body is wonderfully adaptive and once you get stuck in, things will start to change.

That’s what happened for Kevin when he came to us with years of his weight creeping up, balancing a busy work and social life with meals in the canteen and pints at the weekend. He wasn’t exercising regularly. His blood pressure and cholesterol weren’t in a good place.

Kevin made the decision, approaching his 50th birthday to make a change. It is daunting, no doubt about it, but he had seen our client results and the sensible information we share on our platform. 

Throughout the coaching process, we didn’t ask Kevin to:

* Cut out pints altogether
* Eat perfectly
* Train 6 days a week

We built something he could actually live with.
Something that worked with his routine and not against it.

This is the bit most people miss. They white-knuckle the plan for 12 weeks but then what happens? 

‘Yes! I can finally take a break from this!’

If you need to take a break from your approach to self-care, how do you expect it to sustain you in the long-term?

You don’t need a better diet or a perfect training plan. 

You need a plan that fits your life well enough that you can stick to it when life is busy, messy, and imperfect.

That’s how we did it with Kevin and he:

* Lost 15kg
* Improved his health markers
* Built a regular exercise habit

If you’re reading this thinking:

“I should have sorted this out years ago…”

And maybe you’ve tried? But if it hasn’t lasted and you find yourself starting from scratch again and again then you need a different approach don’t you?

Go to the coaching enquiry in our bio.

We’ll talk you through exactly what this could look like for you and your goals.


25/03/2026

From Sprint Triathlon to Ironman 70.3 in 9 Months: How Matthew Smashed His Goal by 49 Minutes

Matthew set the goal to complete his first Ironman 70.3.

Previously, he’d done one sprint triathlon, back in 2019 and was keen to get back to individual sport.

For Matthew - who runs Sibly Co - it required serious commitment and proper guidance. No room for inefficiencies in the program.

That’s where Gary came in - not with some cookie-cutter triathlon plan you’d find on Reddit, but with a structured approach that respected both Matthew’s goal and his day-to-day responsiblyties (see what I did there?).

They scaled Matthew’s training from 5 sessions a week up to 8 at the peak, while developing a fuelling strategy that actually supported the work he was doing.

“I had been severely under-fuelling for my activity previously.”

Naturally, we had to ask Matt to eat a lot more of his own products!

This is something we see constantly in coaching - people training hard but not eating enough to support their performance. You are driving for a lot of adaptations in this sort of training and you need to eat and recover accordingly.

The result? Matthew crossed the finish line in 5 hours 11 minutes, a full 49 minutes faster than his initial 6hr goal. Perfect fuelling strategy, no bonking, and a performance that reflected the work he’d put in.

Real coaching means having someone in your corner who helps you to succeed. And Matt understood what it meant to respect the goal and prioritise accordingly.

“Gary’s communication was clear and concise, and above all we did not arrange video calls just for the sake of having a call. Each call had a specific goal or topic of discussion.”

If you’ve got an endurance goal that feels ambitious - whether it’s your first marathon, a triathlon, or some of the ultra-races our clients opt to run, head to the link in the bio to submit a coaching enquiry and we’ll get you sorted.

18/02/2026

In our experience people don’t struggle in Ramadan because of fasting per se, and more so it will be the way they approach it. 

They struggle because they accidentally combine:

Dehydration with under-eating + one massive Iftar.

This can lead to feelings of fatigue, energy dips, poor training quality and brain fog.

As with many nutrition problems, practical planning solves a lot. 

It becomes a case of finding ways to fuel early, hydrate properly and structure iftar well. Use high calorie foods intentionally. 

Ramadan Mubarak.

P.s. - are you a professional who wants to learn how to coach nutrition in a deep way, so you can solve your clients problems and get fantastic results? If you’re prepared to go into detail then our nutrition coaching certification might be for you. Check it out at the link in our bio.

13/01/2026

Understanding Scapula Positioning For Pressing Exercises

Scapula positioning is very often neglected when discussing pressing exercises, but getting it right allows you to get more out of pressing!

13/01/2026

What Does Sleep Do?

What does sleep do? Why do we need to sleep? Understanding this will help you to get better sleep consistently.

13/01/2026

Why Do Cardio?

Why do cardio? What benefits does cardio provide, and why should you actually include cardio in your training plan?

12/01/2026

Triage Emotions Wheel: What Am I Feeling?

The Triage Emotions Wheel will help you to identify the emotions you are feeling, and improve your emotional granularity.

12/01/2026

The Types of Exercise

Understanding the types of exercise is incredibly helpful when designing a training program, as these are the tools you use to get results.

11/01/2026

Foundational Stress Management (How To Manage Your Stress)

Stress management is a difficult endeavour for many people. In this article, we discuss what stress is and how to manage your stress!

11/01/2026

How to Get More Referrals as a Coach

If you want to build a thriving coaching business, referrals are gold. There’s nothing quite like a happy client singing your praises and bringing new clients straight to you. Referrals are way more cost-effective than paid marketing, bring in higher-quality leads, and create a sense of community ...