BioFitness

09/09/2026

I Said last year that I was going to challenge myself to be better as an ‘all round athlete’

What better way than to dive head first into CrossFit. We’re exactly one year in and today was the first day of learning how to do handstands

I’ve Never been afraid to fail at something but think it’s important to show people the process of learning a skill ….

You’re going to be bad at it to start off with….maybe terrible

Whilst Ive still got a LONG way to go I look at where I was a year ago and what I can do now and it’s night and day.

People often don’t get the concept of coaches having coaches but what a coach can do for you is speed the learning process up by months or even years

At the moment I have a few different coaches for different areas in my life but when it comes to learning skills for CrossFit I couldn’t ask for anyone better than 🙏

Even though she does abuse me with her chat

08/09/2026

Gary had spent 10 years helping other people get in shape

But he was still struggling with his own eating
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A handful of jellies would turn into empty packets of Percy Pigs

Then came the guilt

And that guilt would lead to eating even more
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He’s a coach himself, with hundreds of clients helped

He knew about calories, protein and training

But knowing all that didn’t stop him getting caught in the same cycle
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That’s a frustrating place to be

Especially when you hold yourself to a high standard and feel like you should have this figured out
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The turning point was being honest about the habits he was struggling with and facing them head on
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Understanding what was driving the binges

Building strategies to handle the cravings

Learning how to respond when things didn’t go to plan, without the guilt turning it into more overeating
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Over his journey, Gary lost just over 18kg and stepped in front of the camera for his first photoshoot

In the best shape of his life, physically and mentally 👊
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And the cravings?

They didn’t magically disappear

He learned how to manage them and felt in control of his eating
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That’s the part of his journey I want you to take something from

Even someone who does this for a living can need support putting what they know into practice
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You don’t have to keep beating yourself up for finding it hard
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Some going Gary, you should be proud of this one 👏
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If you recognise yourself in that cycle, head over to my stories today and tap the poll

Let’s have a chat about what keeps tripping you up

08/09/2026

constantly thinking about ‘when your going to train’ or ‘what you’re going to eat’?

You’re making life FAR harder than it needs to be

Reduce decision making in the week by adopting small and repeatable habits 🤝

06/09/2026

Getting soaked on the way to get pizza 🍕

First time squatting 200kg at sub 83kg 💅

Same with 140kegs

Trying to stay ‘athletic’ even though Hannah abuses me

The pizza was worth the rain🤌

First time running pain free since the ‘incident’

Cheeky Nando’s 💅

Hyrox sim in Skf

Celebrating our 3 year wedding anniversary but in standard fashion got no pictures of us

Deadlifting 240 considering I don’t really train powerlifting anymore we will take this

A lost gem found

Practicing getting out the pool

05/09/2026

03/09/2026

If any of these trigger you - good

I didn’t stutter 👊

01/09/2026

Most men don’t ask for help when they’re at their lowest

Which is exactly why I’m so proud of Fionntan

When he first reached out, the photos you’re looking at weren’t even on the radar

He wasn’t chasing a photoshoot

He just wanted to feel like himself again

At the time he weighed 108.8kg

Years earlier he’d moved to Ireland to pursue a career in golf

Then life gradually took over

Work became full-time

Training slipped

Stress increased

And a few poor habits here and there eventually added up

Until Fionntan looked in the mirror and barely recognised the bloke looking back

This time he did something different

He asked for help

Because when life gets busy, motivation will come and go

Structure and accountability are what keep you moving

And the next 36 weeks definitely weren’t perfect

Busy weeks
Golf frustrations
Holidays
Social events

Days where things went completely t**s up 
But 

Fionntan kept showing up

One workout
One walk
One better decision

Then repeat

Slowly the weight came off

Strength returned

Confidence grew

And somewhere along the way he started referring to himself as a “handsome bastard”

Which unfortunately is becoming increasingly difficult to argue with 

36 weeks later
108.8kg → 79.8kg

🔥 29kg gone
💪 Stronger and fitter
⛳ Fully self-employed in the golfing world
📸 And confident enough to step in front of a camera for a photoshoot he’d never imagined doing

But the photoshoot wasn’t the transformation

It was the reward for it

Because Fionntan didn’t just build a body he was proud of

He became someone he was proud to see looking back in the mirror again

31/08/2026

Sometimes losing weight is actually about getting a part of yourself BACK
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When Sinéad started coaching, life was pretty fu***ng full 😂
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She was a mum
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Running a business
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Trying to keep everything else moving
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And somewhere amongst all of that, looking after herself had gradually slipped down the list
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She wasn’t someone who needed me telling her to “want it more”
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She didn’t suddenly need 5 spare hours every week to dedicate to fitness
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She needed to know where the limited time and energy she DID have was best spent
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So we simplified things
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We created more structure around her food without putting her on some miserable restrictive diet
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We worked on the little habits that had gradually crept in
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The biscuits
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The snacking
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The lack of routine
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And we made training and movement fit around her actual life rather than expecting her life to fit around a fitness plan
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And slowly things started changing
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Weight started coming down
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Energy improved
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Confidence came back
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She started running regularly again
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She eventually rejoined the gym
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And the person who had felt like she’d lost a bit of herself started appearing again
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Today Sinéad is 14.5kg down
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Which is obviously fu***ng class 😂
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But when I look at her transformation, the number isn’t actually the bit I like most
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It’s seeing someone who spends so much of her life looking after everything and everyone else start prioritising herself again
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Not perfectly
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Not selfishly
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Just enough that she feels like Sinéad again
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Sometimes the transformation isn’t becoming a completely different person
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It’s getting back to feeling like YOU

31/08/2026

Sometimes the best thing you can do for fat loss is stop trying to lose fat
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This is one of the less straightforward transformations I’ll share
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Because there were periods where getting leaner simply WASN’T the priority
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When she came to me, she wasn’t lazy or unmotivated
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She was already training
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Already conscious of nutrition
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Already putting the effort in
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But her body had started behaving differently
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Energy all over the place
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Sleep disrupted
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Hunger through the roof one week and nonexistent the next
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Mood changes
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Joint pain
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Brain fog
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Eventually perimenopause became part of that picture
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And this is where coaching becomes more than handing someone a calorie target and telling them to crack on
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There were periods where we actively pulled AWAY from fat loss
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More food
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Less pressure
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Changes to training
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More emphasis on recovery
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Doctor visits and proper medical support where needed
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Sometimes the smartest thing we could do was stop forcing the scales down
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Was progress linear?
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Absolutely not 😂
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There were “good” weeks where weight went UP
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Periods where hunger was relentless
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Periods where appetite disappeared
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Times we pushed
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Times we pulled back
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Times the goal was simply to stabilise
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But gradually she learned how to work WITH her body rather than constantly fighting it
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And today?
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10kg down
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Training consistently
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Better structure around nutrition
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And far more confidence navigating the fluctuations when they happen
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But my favourite part isn’t the 10kg
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It’s seeing the fear and frustration disappear
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She understands herself better
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She trusts the process again
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And she’s back in control
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Perimenopause didn’t mean her progress was over
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It just meant the approach had to evolve

30/08/2026

Having kids should never be the reason you CAN’T get in shape

Sometimes they’re the biggest reason to start

When I first spoke to Paul he told me
“I want to be more interactive with my kids and family now and in years to come”

And then something that really stuck with me
“I need to give my wife and kids a happier me”

Paul knew something had to change
Work was stressful

Sleep with young kids wasn’t exactly perfect 😂
His job was sedentary

Energy was low

And when you’re constantly knackered, making good decisions becomes considerably harder

But Paul isn’t a 21 year old with unlimited time to train and meal prep

He’s a husband

A dad

And a busy professional

So there was absolutely no point coaching him like one
We built the plan around the life he actually had

2-3 efficient gym sessions each week

Scheduled walking to increase his daily movement

Nutrition that gave him structure and energy during the week
And enough flexibility to enjoy his weekends with Debbie without feeling like he was fu***ng everything up

There was compromise

Of course there was

Because getting leaner wasn’t the only thing that mattered
Being a good husband

Being present with his kids

Enjoying his life

Those things mattered too

So instead of chasing perfection we focused on consistently implementing the habits that gave Paul the biggest return
And those small actions compounded

22KG DOWN 🔥

Over 3½ stone
Leaner than ever
Stronger than ever
More energy

And most importantly, more capable of being the husband and dad he wanted to be

But my favourite part?

This wasn’t a 12 week transformation followed by putting everything back on

Paul has been with us for nearly TWO YEARS

Still training

Still implementing the habits

Still getting results

Paul started because he wanted longevity

Not just a smaller number on the scales

And nearly two years later I think it’s fair to say he’s building exactly that