CASS Performance

10/03/2026

Great to deliver a Nutrition for Performance workshop to 60+ student athletes (16-19) from 15+ schools across Asia - including China, Hong Kong, Thailand and the Philippines.

The athletes were in Dubai for their High Performance Camp, representing their schools in rugby, football and basketball.

Always a privilege to speak with athletes at such a key stage in their development about the habits that will support performance, recovery and long-term athletic progress.

Thanks to for the invite 🤝

26/10/2025

24/09/2025

One change I’ve made that’s had a huge impact on my performance, HRV, and recovery = the high–low method.

Instead of smashing hard sessions back-to-back, the high-low approach alternates:

⚡ High days – sprints, heavy lifts, explosive work
🛠 Low days – tempo runs, mobility, skill work

The result?

- More energy on big training days
- Better recovery between sessions
- Consistent progress instead of burnout

Give it a go and see how it impacts your performance 🚀

22/09/2025

Are you actually improving or just ‘going through the motions’?

Most people think the reason they’re not making progress is:

- The weekend pints
- Enjoying food out
- Not doing enough cardio

But the truth is the real problem is most likely having no structure, no accountability, and no direction.

That’s exactly what we’ll fix inside the Physique & Performance Accelerator 🚀
6 weeks. Structure, not guesswork.

⚡ Launching next week

11/09/2025

Have you physique- or performance-based goals? See the body as an ornament or instrument?

Most lads start training because they want to look better.
That was me too. Nothing wrong with it.

But I’ve seen how chasing aesthetics alone can lead to burnout. Progress slows, the mirror doesn’t change overnight, and motivation dips. I’ve been there myself.

The smarter way? Focusing on training for performance, and letting the physique results follow.

Set clear performance targets across strength, conditioning, speed, and bodyweight work, then aim to improve them.

Do that consistently and you’ll notice something else:
You’ll look better because you perform better.

Performance gives you structure and targets that actually keep you progressing.

Physique goals still matter to me, but they’re a by-product of good training, not the whole focus 🤝🏼

09/09/2025

Under time pressure when training?

September can be a hectic month for most people. Here are 4 tips to reduce your training time without sacrificing your potential of making gains 🤝

07/08/2025

Most people don’t need another meal plan or gym session…

If you’re stuck, it’s probably not what you think.

Progress is rarely about doing more… it’s about doing the right things, most of the time.

05/08/2025

If any of this sounds like you… You’re not broken. You’re not lazy. You just need structure, clarity, and a bit of support 🤝🏼

17/07/2025

Yesterday I posted some of the transformations that people who’ve come through the program have achieved…

These people will have different lives - but the same decision to back themselves.

They were tired of spinning wheels.
Tired of second-guessing.
Tired of plans that didn’t fit real life.

What made the difference?
They got structure.
Support.
And stuck with it… even when life got busy.

If this sounds like you, no pressure.

DM me ‘July’ and I’ll ping you over the doc with this month’s coaching offer.

16/07/2025

Just some of the athlete transformations at CASS Performance ☝🏼

Most people think “before and after” means fat loss. But these transformations indicate a lot more than what you see on the surface.

What you’re really seeing here?

A shift in standards.
Training with purpose.
Eating with intent.
Performing better… in the gym, on the pitch, and in their daily lives.

These changes weren’t made overnight.
But they were made by normal athletes, who decided to stop coasting and back themselves.

If that sounds like you - send me a message and we’ll have a chat 🤝

09/07/2025

What People Think Coaching Is vs. What It Actually Is Like With Me

DM me ‘JULY’ and I’ll ping over the document for this month’s offer 🤝🏼

07/07/2025

Smashing few days in the Algarve 🇵🇹🏋🏻‍♂️🏌🏻‍♂️☀️🥩🤌🏼