Personal Training business that specialises in body transformations and elite performance.
10x500 metres 1 minute rests. The best cardio for any athlete.
No not Hyrox 🏳️🌈
10x500m 1 minute rests on the rower. One of the best conditioning sessions you can do for any athlete
08/07/2026
Why are you so obsessed with the World Cup?
Science 🧪 or Scam 💴 ? Seed oils are killing you
I’ve been absolutely disgusted by this the last couple of weeks
30/06/2026
Incredible to see two of my oldest friends in one room. Nicholas Gregoriades was the first person I met at the Roger Gracie Academy, twenty one years ago, when my dad took me to my first jiu jitsu class. Nick was teaching the kids that day, wearing a purple belt, and I remember thinking it was incredible to even see a purple belt in real life. He’s been one of my closest friends ever since, and a bit of a mentor in those early years. And Charlie Cooper ⭕️ , one of my closest friends, full stop.
Nick moved to LA years ago, and even with that distance we’ve always kept in touch, catching up whenever he’s travelling through London. That’s the thing about real friendship: no matter how much time or distance comes between you, when you’re back in the same room it feels exactly the same as it always did.
People say it lightly, but the best thing jiu jitsu ever gave me is the friends I made along the way. Nothing bonds people like martial arts does. You find a different calibre of person in that room.
It takes a particular type of person to stick with something for decades. Most people jump from fad to fad. But on day one of jiu jitsu, you get the absolute hell beaten out of you, repeatedly, by people like Nick. Most people quit there. You’ve got a choice in that moment: pretend it never happened, or face the reality check and keep coming back anyway. I chose the latter. So did these two.
Stay strong,
29/06/2026
Integrity is what you do when nobody’s watching
Nobody cares
I used to think red light therapy was nonsense. Then I read the science. I changed my mind.
Specific wavelengths — 660nm red, 850nm near-infrared — reach the mitochondria in your cells and boost ATP production. More cellular energy. Less oxidative stress. Better repair.
Professor Glen Jeffery at UCL showed that three minutes of 670nm light in the morning improved colour vision in people over 40. Effects lasting a week.
Three minutes. Once.
THE EVIDENCE:
→ Skin and collagen
→ Hair regrowth
→ Inflammation and recovery
→ Sleep (used in the evening)
THE PROTOCOL:
→ 630-680nm red / 800-880nm near-infrared
→ 10-20 mins, 3-5x per week
→ Quality matters. I use the Hooga panel (~£400 on Amazon)
WHAT I DO:
15 minutes every morning before training. Mitochondria primed before I touch a barbell.
VERDICT: SCIENCE.
I’m not too proud to say I was wrong.
Book a call. Link in bio.
| Monday | 9am - 9:30pm |
| Tuesday | 6am - 9:30pm |
| Wednesday | 6am - 9:30pm |
| Thursday | 6am - 9:30pm |
| Friday | 6am - 9:30pm |
| Saturday | 9am - 4pm |