Harrogate, North Yorkshire, England, United Kingdom
Nutrition/lifestyle
THE TEN COMMANDMENTS
We all need a little discipline and structure to achieve our goals.
There is no single “perfect” diet or training plan, but get these 10 fundamentals right consistently and you’ll be well on your way to becoming stronger, fitter, healthier and improving your body composition.
These aren't the only ways to achieve results. They're simply practical, tried-and-tested principles that I use with my clients and in my own training and lifestyle.
1. FOLLOW A REALISTIC TRAINING PLAN
Aim for 2–3 structured training sessions per week, depending on your goals, lifestyle and activity levels.
You don't need to live in the gym to get results. If you have a physically demanding job, play sport or lead a very active lifestyle, sometimes less is more.
Train smart, recover properly and, most importantly...
Include strength training!
2. PRIORITISE PROTEIN
Aim for approximately 1.5–2g of protein per kg of bodyweight per day.
For example:
An 80kg person = approximately 120–160g protein per day.
Protein can help support muscle growth and repair, maintain muscle while losing body fat and help keep you feeling fuller.
3. EAT YOUR FRUIT & VEG
Aim for at least 5 portions of fruit and vegetables per day.
Don't overcomplicate it. Build them into meals, snacks and foods you already enjoy.
4. STAY HYDRATED
Aim for at least 1.5 litres of water per day, and increase this depending on your body size, activity levels, exercise and the weather.
5. PRIORITISE SLEEP
Aim for at least 7 hours of good-quality sleep per night whenever possible.
Sleep plays a huge role in recovery, performance, appetite and general wellbeing.
If your sleep is suffering, try avoiding caffeine for approximately 6–8 hours before bedtime.
6. USE THE 80/20 RULE
You don't need a “perfect” diet.
Aim for around 80% of your nutrition to support your health, performance and fitness goals, while leaving room for the foods and drinks you enjoy.
A takeaway, chocolate or a meal out doesn't ruin your progress. What you do consistently matters far more than what you do occasionally.
7. MOVE MORE
Your workouts are important, but what you do during the rest of the week matters too.
Walk more, take the stairs, get outside, play sport, stay active with the kids — find ways to move that fit naturally into your lifestyle.
You don't have to obsess over hitting a magic number of steps every day. Regular daily movement adds up and can make a big difference to your health, fitness and body composition.
8. BE AWARE OF YOUR PORTIONS
Healthy food still contains calories.
You don't necessarily need to count every calorie you eat, but understanding portions and your overall food intake can make a huge difference — particularly if fat loss is your goal.
9. ENJOY TREATS — DON'T LET THEM BECOME THE DIET
Takeaways, cakes, chocolate, sweets, crisps and other higher-calorie foods can absolutely be part of your life.
Enjoy them without guilt — just don't let them regularly replace the foods that help you achieve your goals.
Consistency beats perfection.
10. KEEP ALCOHOL IN CHECK
You don't necessarily need to stop drinking alcohol to improve your health, fitness or body composition.
But alcohol contains calories, can affect your food choices, sleep and recovery, and can quickly make maintaining a calorie deficit more difficult.
Enjoy it sensibly and account for it as part of the bigger picture.
STILL NOT GETTING THE RESULTS YOU WANT?
Knowing what to do is one thing. Putting it all together consistently in a way that works for your goals, lifestyle and training is another.
That's where I can help.
My 12 Weeks Online Coaching — £199 gives you a personalised approach to your training and nutrition, with the structure, guidance and support to help you make progress without unnecessarily overcomplicating things.
Your 12 weeks includes:
Personalised training programme
Personalised nutrition plan & guidance
Regular progress check-ins
Programme adjustments throughout
Ongoing online support
Exercise demonstrations and training guidance
Training and progress delivered and tracked through the app
£199 — one payment for the full 12 weeks.
No crash diets. No banning your favourite foods. No generic one-size-fits-all programme.
We'll work together to build an approach that's realistic for your lifestyle and focused on making sustainable progress towards your goals.
Ready to get started? 💪
Please click the link below to complete the Online Coaching application form.
https://forms.gle/y1wETh6uuCvtQ9wa7
Get the basics right. Stay consistent. Let the results follow.
“High-protein homemade tortilla pizzas as part of a balanced nutrition plan.”