I help busy people lose fat & gain strength to look and feel amazing, enjoying every social moment!
26/08/2026
A good bit of time away from the usual to celebrate my birthday
Good food, good people, great places with good time to reset and do things I enjoy
It’s always good to properly detach and try to stay away from my phone as much as I can 😂
Back to it now 💪🏼
13/08/2026
I forgot my meal prepped lunch and was going to be in the gym longer than expected, Soo I had to grab something quick after training
I wanted something convenient, tastes good and actually had a good amount of protein for post workout
And that’s how most of my food choices are
You don’t have to meal prep every meal or have it all planned out to make progress
Having good defaults to choose from or a good system in place to help you choose will go a long way
How would you rate my choice?
22/07/2026
This has came up in a few conversations recently
When it came to me asking “how much protein are you having?”
People were falling short of around 20-40g of protein
Doesn’t sound like much but daily, you’re missing your target
Protein is the building blocks for muscle growth and repair
If the body doesn’t have enough then things slow down
especially if you’re an experienced lifter
It doesn’t feel great when you’re putting the work in and not seeing the results
So, track your protein for the next 1-2 weeks to see if you’re really having enough
1.6-2.2g per kg btw of your current or goal body weight
You aren’t struggling to see result because you don’t train, it’s because you aren’t training hard enough…
That’s where Reps In Reserve comes in
It’s a simple way to measure how close you are to failure, making sure you’re challenging yourself enough to create results
A general rule to follow:
Heavy Compounds: 0-1 RIR per set
Accessory’s: 1-2 RIR per set
If you’re constantly finishing with 4-5 reps in reserve, you’re leaving results on the table…
Next time you’re training ask yourself
“How many reps did I genuinely have left?”
This could completely change your effort and quality of your training
FLAVOURED CREATINE
I have always taken it as plain powder and sometimes the tablets
It’s been nice to get a change and have the flavour even when I’m on the go.
If you don’t take it, then consider it.
What kind of creatine do you prefer?
02/06/2026
I told my client Vinny to stop tracking calories and his results have been amazing
Work and family commitments started to ramp up, tracking everything was becoming more stressful than helpful.
So instead of forcing it, we simplified things.
We introduced the 3:1 structure we use with the FWD team and he adapted it to fit his routine.
Since then he’s been more consistent, feeling fuller, and making progress without overthinking every meal.
Now, I am one that’s 110% for tracking. It can be a great tool and I always use it.
But fitness isn’t one-size-fits-all.
The best approach is the one you can follow consistently when life gets busy.
Excited to see where Vinny takes this next 🙌🏻
25/05/2026
What a weekend class weekend☀️
Great scenes, great people & great scran
Definitely catching up in terms of energy but it was well worth it 😂
More of this 🤌🏻
Meal prep for progress 🥗
Ye can’t beat some home cooked meals
It’s predictable
It’s tasty
It fuels your progress
It can help you stay on track with busy days in work, work around social plans and have less decisions to make while on the go while hitting your macros
2 days prep minimum can work wonders
You can obviously do more if you don’t mind the same thing for more days
How often do you meal prep?
09/05/2026
FWD PEAK WEEK 🙌🏻
Great effort from my trio testing there 3 rep maxes
New strength gained and new standards being set from each of them
Going to be fun next phase working to improve these numbers and see them improve week by week
There’s still 1 space left in our semi-private small group if this is something you want to work on
DM me FWD to find out more 🙌🏻