Simon Graham Coach & Personal Trainer

16/11/2025

Robbie Williams has recently spoken about changes in his eyesight while using a weight loss jab. When someone this well known talks about something like this, it always starts a wider conversation.

He has also said he was around thirteen stone thirteen while using the injection, which puts him at a weight where most people in the UK would not normally be eligible for a GLP-1 prescription through regulated routes.

I have written a new blog that looks at what is known so far, side effects, who qualifies for GLP-1 in the UK, and why celebrity stories can sometimes confuse the picture. You can read the full post on my website:
https://www.simongpt.co.uk/robbie-williams-weight-loss-jabs/

Robbie Williams fears he is “going blind” from weight loss jabs. Here is who qualifies for GLP-1 in the UK and what the real risks look like.

12/11/2025

Most cyclists want to ride faster and feel stronger on hills. It is a common goal whether you are training for events, riding with friends, or just want to stop dreading the climbs. The good news is that real improvements do not need endless mileage or gruelling sessions. A few smart changes to your training, fuelling, and technique can make a noticeable difference.

Find out more in my blog:

How to improve your cycling speed and climbing ability. Example training sessions, hill training tips, fuelling strategies, and strength work.

07/11/2025

Apple cider vinegar gets a lot of attention for weight loss, but the truth is more balanced than the hype. It is not a magic fat burning drink, but it can play a small supporting role for some people.

Some research shows it may help you feel a little fuller and may slightly reduce the rise in blood sugar after meals. These effects are real but small, and any weight loss seen in studies came from eating fewer calories, not from vinegar burning fat. This is why a calorie deficit is still the foundation of every successful diet plan.

It can be part of your routine if you enjoy it, and some people like taking it diluted before meals. Just remember that real progress comes from consistent habits, not one ingredient. If you choose to use it, dilute it properly and be mindful of gummies that contain added sugars.

For more detail check out the full blog:
https://www.simongpt.co.uk/apple-cider-vinegar-for-weight-loss/

Apple cider vinegar is often linked to weight loss and health benefits. Learn what the research says and why a calorie deficit still matters.

04/11/2025

Always hungry when you’re on a diet?

One simple hack is volume eating. All that means is adding more bulk to your meals with foods that are high in volume but low in calories - things like vegetables, lean proteins and other filling options.

You end up with a bigger plate of food for fewer calories, so you feel fuller for longer.

There’s no magic trick here, despite what some online coaches or influencers make it sound like. It’s just a really practical way to manage hunger.

Visit the blog below for a fuller breakdown and some recipe ideas:
https://www.simongpt.co.uk/full-on-fewer-calories/

Learn how volume eating helps you feel full on fewer calories. Practical tips, best foods, mistakes to avoid and answers to common questions.

19/10/2025

LEAD IN PROTEIN POWDERS: WHAT YOU NEED TO KNOW

A new investigation has found elevated lead levels in many popular protein powders and shakes, raising questions about protein supplement safety.

Protein powders and shakes are everywhere these days. They’re quick, easy, and often seen as an essential part of training or recovery. I always tell clients to get most of their protein from real food, but I understand that shakes and powders can be handy when life gets busy.

So let’s look at what the report found, what might be behind it, and how you can stay safe while still meeting your protein needs:

Recent testing found lead in popular protein powders. Learn what it means, which products to trust, and how to get enough protein safely.

14/10/2025

A lot of people naturally lose weight when they start training for an event, especially if it’s their first marathon or big challenge. They’re simply moving a lot more.

But the biggest mistake I see is using the training itself to lose weight and then actually putting on weight.

I see this a lot with cyclists. They don’t eat enough before the ride, they eat nothing or not enough during it, and then about an hour later they’re so hungry they raid the fridge.

They’ll say things like, “I’ve never been so fit, I’ve never ridden so much, but I’ve never been so heavy.”

And it’s because they’re not fuelling for the cycling itself.

There’s a lot of nuance to this, and as ever I’ve put together a blog about it. Read more:
https://www.simongpt.co.uk/fuelling-for-performance-while-losing-weight/

Any questions, drop me a DM or comment below. And if you’re looking to get fit in the off season, ready for next year, ping me a message - I can definitely help you with that.

Have a great day.

Training for a race or event while losing weight can be tough, but it can be done. Learn how to fuel smart for weight loss and performance.

11/10/2025

Why work with me? Because coaching isn’t just about workouts or calories, it’s about having the right support.

My clients include busy parents, professionals, runners and all sorts of people just trying to feel better in their own skin. Whether that’s losing weight, getting fitter, getting stronger, being healthier or hitting a sport or event goal - the aim’s always the same. Progress that actually lasts.

No quick fixes, no guilt, no all or nothing. Just real support and a plan that fits around your life.

💬 Swipe to see what clients say.

👉 www.simongPT.co.uk

08/10/2025

Hello. When people are losing weight, understandably the focus is always on what they’re going to change. But it’s very rarely about how they’ll keep the weight off, how to maintain it, whether they’ll need to track forever, or how to work out their maintenance calories.

So, rather handily, I’ve put together a blog on this along with a link to a calorie calculator. Go to:
https://www.simongpt.co.uk/do-you-need-to-count-calories-forever-how-to-maintain-weight-without-tracking/

If you’ve got any questions, pop them in the comments or send me a DM. Have a great day.

Find out if you need to count calories forever and how maintenance calories work. Learn how to maintain weight without tracking.

30/09/2025

Serena Williams recently revealed she’s been using GLP-1 weight loss injections (Zepbound, similar to Wegovy, Mounjaro and Ozempic) - and the reaction was huge.

A lot of people were shocked. If someone with her discipline, nutrition knowledge and athletic background is using medication, what hope is there for everyone else?

But I think that’s the wrong way to look at it.

Around 95% of my clients don’t use GLP-1s, and the rest do (or I am working with them as they transition off). I don’t prescribe or advise on medication, but whichever route you take, the foundations always stay the same:

👉 You still need accountability around what you eat - with or without GLP-1s
👉 You need to focus on protein and nutrients (especially on GLP-1s, when your appetite is lower)
👉 And lifting weights or doing some kind of bodyweight exercises is crucial for protecting your metabolism

It’s not about “good or bad” or “right or wrong.” There are different paths for different people, and both approaches need structure, habits and support.

I’ve just published a blog sharing my thoughts on what it means when a pro athlete chooses medication, and the wider lessons for weight loss. You can read it here:

Serena Williams says she used a GLP-1 weight loss injection. See why the athlete chose it, the pros, and what it means for weight loss.

26/09/2025

UNDERSTANDING THE TESTOSTERONE-MUSCLE-WEIGHT LOSS CONNECTION: A GUIDE FOR AGEING MEN

Testosterone naturally declines as men age, but you are not powerless against it. The habits that protect testosterone are the same ones that support weight loss, strength, and long term health.

Here are some of the most effective ways to slow the decline:
- Resistance training: lifting weights helps maintain muscle and can stimulate testosterone
- Eat well: prioritise protein and foods rich in zinc, vitamin D and omega 3s
- Consider medical advice: in some cases doctors prescribe TRT, but it comes with risks and should always be discussed with a professional
- Limit alcohol and drugs: both can suppress testosterone when overused
- Manage stress: high cortisol reduces testosterone, so use tools like relaxation and mindfulness
- Prioritise sleep: 7-9 hours of quality rest is essential for hormone health
- Maintain a healthy weight: carrying excess fat lowers testosterone and makes fat loss harder

These steps will not stop ageing, but they will help you stay stronger, leaner, and more energetic for longer.

I’ve expanded on the testosterone, muscle, and weight loss connection for ageing men in my latest blog. You can read it now via the link in my bio or by going to:
https://www.simongpt.co.uk/understanding-the-testosterone-muscle-connection-a-guide-for-ageing-men/

Learn how testosterone affects muscle, fat loss and ageing, and how to support healthy levels to stay strong and energised as you get older.

17/09/2025

The biggest reason people fail with weight loss is they are not kind enough to themselves.

You have one bad day and think “stuff it” and suddenly you have given up for the week, the month, or even the year.

I once heard a great analogy for this. If you were out driving and got lost, you would not dump the car at the side of the road, throw the keys in the bushes and never drive again. People would think you have lost the plot! But that is exactly how many of us treat food and dieting. One slip-up feels like failure, when really it is just a detour.

I have written a blog that highlights the main milestones where people are most likely to struggle, along with some tactics to help you get through them.

For me, the hardest points are always day three and the first trip away, but yours might be different.

Take a look at the blog and let me know if it resonates with you. Go to:
https://www.simongpt.co.uk/when-do-diets-fail/

Struggle to stick to diets? Discover when most people fail, from the first weekend to the three month mark, and how to keep going strong.

09/09/2025

DOES PINK SALT AND LEMON HELP WITH WEIGHT LOSS?

If you have been on TikTok or Instagram recently you have probably seen people drinking a glass of water with pink Himalayan salt and sometimes lemon juice. This is often called the pink salt lemon diet or the pink salt water trick. The big question is does it actually help with weight loss? The short answer is no. It may hydrate you and give you a small morning ritual but it will not burn fat on its own.

Read more:

Pink salt and lemon water is the latest TikTok weight loss trend. Discover what it is, why it will not burn fat, and how to make it at home.