W1 Performance, 400 Oxford Street, London (2026)

17/12/2025

Most of the challenges people face when trying to improve their health and wellbeing aren’t knowledge problems.
They’re behavioural ones.

Especially for high-performing people.
There are more moving parts, more expectations, more pressure pulling in different directions.

The mistake most people make is trying to solve that with big heroic efforts instead of small, sustainable systems.

What actually works is designing around real constraints.
Time, energy, responsibilities, life.

Real performance isn’t built by doing more.
It’s built by creating systems that work across the different domains of your life and hold over the long term.

10/01/2025

Argentina 🇦🇷

What a trip. Nearly three weeks of stunning scenery, great food (the hunt for the best empanadas was a serious mission), and incredible people—some old friends, some new faces.

This wasn’t just a holiday. It felt like exactly what I needed. A perfect mix of adventure, chilling, and city exploring that reminded me of something important:

Growth doesn’t come from filling your schedule. It comes from creating space.

Space to just be. To wander without a plan. To follow my curiosity and see where it lead. Walking through the streets of Buenos Aires, enjoying Asado, in a vineyard drinking red wine or admiring the amazing scenery Argentina has. I found moments of peace and perspective that I didn’t realise I was missing.

This trip reminded me that stepping back, even briefly, can be a way to move forward ✌️

Ready to dial in for 2025 💪 it’s gonna be a big one for and I

29/11/2023

I have a strange saying to some of my clients over periods like this

“Don't be a dickhead”

Meaning do what you like to have fun..but just don't be a d*ckhead about it…

Sure have a beer,

Or two…

Or three…

But theres a big difference between a controlled amount of things vs f**k it and sinking a skinful on a number of occasions

And even of you have decided you want to go all in and do that fully accept what the outcome will be the other end

As long as that decision aligns with what you want for yourself this time of year …

It's rarely a singular event that knocks us off track

But the intensity, frequency and duration of those events

The sum of all of our habits and actions so to speak

A few nights out over December and a big christmas day will hardly be a problem..

Especially in the long run if your baseline habits are solid,

But if you can manage the extremes… choose the events that you actively want to let the rains to be off somewhat…

Choose your “f**k it”

Just don’t be a d*ckhead about it

If this is something you’d like help with over silly season shoot me a DM

28/11/2023

JUST GET GOING…

Many of us wait for the “right” time to start
Especially this time of year…
The number of social engagements increase…
The office parties, drinks out, christmas with friends and loved ones

Many things can get in the way of making a change in our health and fitness

Which is a real obstacle…

But when you view things from a long term perspective

This time of year is an opportunity to keep the ball rolling
Just getting started…

Continue imperfect action towards where you want to be

Instead of letting things go..

Keep showing up despite the experiences this time of year brings

But coming out the other side not feeling like you’ve got a mountain to climb the other end..

Which is sh*te for motivation and getting going again in the new year…

Only creates more inertia than necessary

Why not hit the ground running and start the new year with the right intentions..

Even if December isn't perfect (it rarely is)..

You'll be feeling better in your body and yourself knowing that youre taking care of yourself - albeit in a imperfect time of year

20/11/2023

IT LIT ME UP

The Internal changes from living in alignment with my values were the biggest shift….

The things you can’t typically see from the outside…

The increased confidence, self awareness and presence..

Being more productive, freeing up bandwidth for other things that push my life in the direction I wanted it to go…

My career trajectory dramatically improved…

My relationships improved…

My boundaries were solid…

Other people could feel the internal shift..

And they wanted more from me…

Opportunities came my way….

The positive feedback loop was one I was enjoying…

Purpose lighting me up from the inside…

I started taking on more responsibilities, challenges and stepping into who I wanted to be…

Which to be honest…is the best feeling in the world…

If this sounds like it resonates with you…stay tuned for something special coming up soon….

17/11/2023

ALL SHOW & NO GO

See i've been through the mill….

I've done body transformations before…

Many times

Each time, an evolution of the one prior,

And it all worked for me well as a trainer in his 20’s with no real life stressors or responsibilities

I could eat right….

Have the time to train as many times per week as desired

Could afford to be quite self centered with things when it was just me..

Don't get me wrong this approach worked for me at the time.. I felt and looked great…

But fell apart as soon as i wanted more from my career, life and relationships

The ability to live in congruence with what I actually wanted from my life.

Which was to see all of the areas of my life grow

Not just in my physique and fitness

That's just a small part of what health is

When i started to incorporate my long term desires…the external results came as a by product

But I felt more grounded and confident within myself… more complete as a man and more authentic

Which lets face it is a more admirable and lasting goal than just focusing on the external alone…

If this sounds like it interests you…stay tuned for something special coming up soon….

16/11/2023

THE SOLUTION

I help men cut through the self-development noise, get clarity on what they really want from their health long term as whilst building a strong body and a grounded mind..

First I get to know my clients, what's going on for them right now, their current challenges…

We then go deep on their values and what their ultimate end goal is

When we dig deeper it’s rarely just abs and “feeling fitter and stronger”

Those things are checkpoints along the way…

I ask how they want fitness to look like in their life once that's achieved?

What does that look like?

We start with the end in mind

We develop the picture of where they are right now

Create a tailor made solution to move them from step A to step B

Not jump the gun straight to Z

With check point and milestones set along the way

Monthly calls and goal setting sessions

To ensure the focus is where they need it to be.. And the clarity to execute that aligns with their skillset right then

Lasting change is built brick by brick, step by step and creating awareness along the way

This imo, is the real win and i love nothing more than clients realising they can create the fit life they want and deserve.

If this sounds like it interests you…stay tuned for something special coming up soon….

14/11/2023

A NEW WAY

Why was that so important to me ?

Because I got sick and tired of feeling like a slave to my training and diet.

I was fed up with seeing new clients come to me with an all or nothing approach to their health. The quick fix mindset, the on / off training cycles that I would repeatedly see. I don't think it was necessarily their fault. it ‘s just how we are marketed to in this industry and the sexy stuff tends to sell.

I came to understand now that what worked well for me in my 20’s wasn't working as well for me in my 30’s and I know this is the same for the people I work with.

And i was feeling pretty fatigued by it all

I needed more depth.

To understand what was going on, on a deeper holistic level.

Through my trial and error over the past 3 years I genuinely feel I've figured it out for myself and I'm super passionate about sharing this with my clients.

Because I feel it's needed out there with the men I work with.

I want to share what I've learned and teach men how to become as autonomous over time as possible with their training,nutrition and state management.

This imo is what a good coach does. Teaches people how to autoregulate and critically think about what they like to do and how they want to feel.

Giving them what they need when they need it and letting them elevate themselves on their own terms.

With a healthy dose of accountability, structure and support. People will flourish.

If this sounds like you…turn on post notifications and wait for tomorrow’s post 📩

13/11/2023

I GOT NAKED

Firstly I stripped everything back…

I spent the time getting to know my values on a deeper level…

I asked myself what gave me energy and what skills do I want to develop physically?

For me personally I knew I had the base strength there but I wanted to feel lighter in weight, more mobile and feel confident in my clothes…

I got to understand what were the big levers for me that I knew would get me momentum and deliver some quick wins…

I tracked my key behaviours (my daily energy expenditure, how many yoga sessions and some body measurements)…

What were my bottlenecks with food?

Due to life changes emotional bandwidth was shot so I decided to systematise what I ate…

Meal Prep & delivery companies became my go to strategy to give me back some bandwidth and ensured i was getting what i needed from my food...

I kept my training simple. 2-3 resistance sessions per week depending on schedule and how i felt...

It felt like a relief from the rigid set up and parameters I was on before with my old coach…

I took control and made my training and nutrition fit around me. Success became inevitable as I was able to execute on what I needed when I needed it.

Sustainable progress trumps short term bursts of heroic efforts.

Sustainability and consistency needs flexibility but we need guidance to help us find those parameters.

This is why inside of my programme this is exactly what I help men with.

We get clear on your why, where you are right now and how to get to where you want to be in the most frictionless way possible

If this sounds like you…turn on post notifications and wait for tomorrow’s post 📩

08/11/2023

S**T GOT DEEP

The process up till now made me become more curious about myself.

My history, what was driving me. The pain I was running from. My needs as a man

I committed to personal therapy, enrolled on a psychotherapy course and enrolled on OPEX CCP

I made self-care a priority, Meditation, journaling and yoga were a huge part of my change. Running was my newfound obsession and focus.

The combination of these study areas and a new way of looking at things excited me. I was able to integrate these ideas and develop a training philosophy which was health and person first really made sense to me.

I realised I could get in shape by spending less time in the gym.

I realised that managing my stress and overwhelm was the key to my health.

I realised that I wanted to help my clients feel the same way and the traditional model of PT wasn’t going to cut it

I figured out an Integrated, person-centred, values-driven, minimalistic, patient approach to wellness and this now what i believed in. I discovered that helping my clients develop their own philosophy of what fitness means to them is key. This what I help my clients with.

07/11/2023

ITS NOT ME….ITS YOU

I realised I had to do things my way…that was right for me. My set-up, my life and not what was expected of me as a coach, trainer or as a a man.

I removed the noise - the health tracking data apps, the HRV, readiness and sleep scores, the daily weigh-ins because these were the things that were holding me back. Stuck in perfectionism, intellectualisation and ultimately procrastinating on moving forwards.

I was keeping myself stuck - doubts about past failures, lack of trust in the simplicity, weighed down by the unneeded complexity of what I thought it should do and driven by an ego that needed to be seen in a certain way as a coach.

i made the choice to connect to the simpler bigger behaviours that moved me towards where I wanted to be. I realised things didn’t need to be that complicated right now.

I realised that the details matter - but not ALL of the details matter. I just had to decide which ones moved the needle and ones that didn’t.

This realisation took me from an overly emotional head space to a present space.

I realised if I managed my emotions, I managed my body. The process became the result. That was the game.

This allowed me to actually step into a more authentic coach and person which ultimately led to new opportunities. I was able to empathise with my clients more, had compassion for the struggles some people face and ultimately this process benefitted me in every area. My business improved. My relationships improved. I improved.

I made the choice to change. I tuned out the noise and listened to myself

If this sounds like you…turn on post notifications and wait for tomorrow’s post 📩

06/11/2023

I WAS LOST…..

I didn’t know what to do…

I thought I wasn’t doing enough or that I needed more information as to why I was stuck where I was…

This was a story that I unwittingly told myself for so long …

The approaches that once got me in great shape were now keeping me stuck (which I’ll discuss in the next post)

I was running my own business whilst navigating some pretty significant life changes. My energy was shot, my body fat wasn’t where I wanted it to be and my confidence was low.

The strategies I was using weren’t working anymore. I was chasing new information, I felt like I was me that was the problem. That something was wrong with my body or because some data point was off or some other minor metric that I was tracking was suboptimal.

I tried different coaches and programmes and clung to this old way of doing things that no longer served me, my desires or the aspirations I had for myself.

I wanted to feel different

I craved having more energy, lightness in my body and flexibility, all while maintaining elements of aesthetics.

Yet, I felt insecure adopting this new approach because I wasn’t confident in this way of doing things as it wasn’t my identity as a coach up till that point.

I was doing the same thing but expecting a different outcome.

I was stuck. Physically, emotionally and professionally.

Which is when I realised I HAD to take a different direction…

One in which was authentic with myself, who I wanted to be and what was exactly what I needed right in that moment.

If this sounds like you…turn on post notifications and wait for tomorrow’s post 📩

W1 Performance

17/12/2025

10/01/2025

29/11/2023

28/11/2023

20/11/2023

17/11/2023

16/11/2023

14/11/2023

13/11/2023

08/11/2023

07/11/2023

06/11/2023

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