Reach Online Fat Loss Programme

16/01/2026

120kg front squat.

I’m not built for squatting. I’m not really very good at it. But I have a go and I get low. Do the best you can. That’s all anyone can ask.

16/01/2026

Nice filter on this one, but you can’t create what’s not there (well at least you couldn’t back when this photo was taken 🤣).

As the old saying goes, you can’t polish a turd - all you can do is augment what’s already there.

Sadly, these days AI is tricking people into believing all kinds of crazy stuff.

14/01/2026

I’ve got some natural abilities that stand me in good stead in my own fitness journey and as a PT…

- My first ever 10k was 47 minutes with about 6 weeks of just going out for a run a couple of times a week.

- I don’t ever remember not being able to do a pull up.

I’ve got some natural (dis)abilities that are a pain in the arse in my own fitness journey and as a PT…

- No matter how many hours I put in, I’m never going to be able to touch my toes. We’re not talking something that can be improved with training (been there, done that, trained thousands of people) it’s just not something my body will do.

BUT…

🙏🏻It doesn’t mean I can’t get a little bit better.

🙏🏻It doesn’t mean I can’t train mobility and flexibility because, if I didn’t, it would be infinitely worse than it is now.

TBH I probably wouldn’t be able to get off the bloody sofa.

So? What’s the point?

My flexibility is so good in relation to what it could be if I didn’t do anything. It’s never going to be brilliant but making an effort means it’s gone from an F to a D-

Things that I’m not very good at help me to help other people so much more than the things I’m actually not bad at naturally.

Seeing people go from can’t to can is such a rewarding job!

13/01/2026

Maintaining your body weight

09/01/2026

09/01/2026

If you’re trying to lose body fat and maintain it, there are two numbers that you might find helpful…

The first one…

What’s the highest number of calories you can eat consume and still lose body fat at a rate you’re happy with?

It might take some experimentation. That number might change depending on your activity. But if you know that number then it might be helpful so you’re not guessing.

When I work with my nutrition clients, this is a key number for us because I don’t want them to be having 1200 cal when they could be having 1700 cal.

Equally I don’t want them to be having 1500 if they need to be having 1300 to achieve their goals.

So have a play around with it. Give it a few weeks to work it out properly. Take a long-term approach and don’t just go in for the kill at 1200 cal because that’s what everyone does.

A good place to start is with a calorie calculator like the Reach calorie calculator.
You can find that in the link section in my bio.

04/01/2026

Holiday abs

01/01/2026

My first triathlon (2014)

01/01/2026

If you’re serious about your body, health and fitness goals but struggle with motivation, career, kids, or just life in general…

…This is possibly the best advice I can give you (based on 20 years experience)

❗️It doesn’t always have to be a personal best year.

❗️ It doesn’t always have to be training 3 days a week.

✅ Just keeping it ticking over with the odd set of press ups or a run round the block will make 1000 times more difference than you think!!

Trust me!

For the average person, it really isn’t all or nothing!

28/12/2025

Talent is being able to do things easily that other people find difficult.

When it comes to fitness, possibly running is the only thing I have a modicum of talent at. But that’s irrelevant because I don’t run much…so what’s the point in having a tiny bit of talent that you don’t exploit 🤷🏼‍♂️

At the other end of the scale… flexibility is my nemesis. Not surprising, really, seeing as I have scoliosis and had to have a major operation because the levels of calcium in my body were turning me to stone 🤣

But, it doesn’t mean I can’t get better. Just means I’m never gonna be brilliant. So I’ll still have a crack. Possibly more important really because if I don’t, I’ll end up seizing up.

I’ve spent the last 10 years helping people to find their X factor ❤️

- Identifying their talents
- Working on their strengths
- Accepting and improving on weaknesses

I’m good at that. (Not so much pistol squats 🤣)

If I can get back to doing a pistol in 2026, that’ll do me! ☺️

24/12/2025

2012 my first ever 10k.

I basically ran round the block a couple of times and then signed up for it.

I think I ran it in about 47 minutes. If I had put the amount of effort into running that I have lifting weights I would be pretty good.

As it is I’ve spent more time doing things I’m not very good at but I enjoy more.

I know people who are not built for running but enjoy it and spend a lot of time doing it.

I know people who are built for lifting, but don’t really do much of it.

It’s always a balance between what you’re naturally built for, what you enjoy, and what your goals are.

If you get the balance right then you can make progress and hopefully enjoy the process.

That’s the main thing!

It’s not like we are professional athletes.

Do what you enjoy
Get the most out of your strengths
Work on your weaknesses

If you do that, you’ll be ahead of most people who are either doing nothing or looking for the latest quick fix 🙌💪

24/12/2025

This is 2008 - 4 years into my training. I wouldn’t even contemplate becoming a PT until around 2014, after 10 years of being totally immersed in training and learning as much as I could before I even considered doing it for a job. I’ve been out of shape and I’ve been in shape. Seeing both sides is invaluable in helping people make big lifestyle changes.