Listen Whilst You Step

Most people think they have a nutrition problem.They do not. They have an awareness problem.Chris has a Masters in Sports Nutrition and spent nearly a decade as the nutritionist for Wasps Rugby and Hull KR. He has worked with elite athletes across rugby, endurance sports, combat sports and power sports at the highest level.And in this episode he sat down with me and shared everything.We cover:Why most people think they are eating well but are nowhere near as accurate as they think.The one habit that fixes 90 percent of nutrition problems no matter who you are or what level you are at.Why tracking your food is not a burden but the most powerful education you will ever give yourself.How elite athletes approach nutrition differently and what you can steal from their approach right now.The truth about carbohydrates, fuelling performance and why most people are not eating enough of the right things at the right time.Why habits beat discipline every single time and how the best athletes in the world remove emotion from the process entirely.What Chris would tell anyone who wants to get leaner, stronger and perform better starting today.If you have ever felt like you are doing everything right with your nutrition and still not getting the results you want, this episode will change how you think about food forever.

He was on the living room floor playing with his six-year-old son.When he tried to get up, he could not do it easily. A former rugby player. A national-level rugby coach. A man who had always been active his whole life. And in that moment he thought this is not right.Guy Gibson is 42 years old. He works two weeks on and two weeks off on oil rigs in Aberdeen. He had tried to sort things himself for years. He kept going round in circles.Then he lost 15 kilos, ran his first half marathon, and booked a cycling race in Mallorca.In this episode Guy sits down with me for a completely unscripted, raw and honest client hot seat covering everything. The moment on the floor. The back pain. The snapping at the people he loved most. The night shifts. The rugby career that defined him and then ended. And the journey that changed everything.We talk about:Why stepping away from playing rugby left a gap he never expected.How his weight and mood were quietly affecting everyone around him.What he tried before and why it kept failing. What finally made him reach out and what shocked him about the process. How he lost 12 kilos working night shifts and two week oil rig rotations.What the half marathon finish line felt like and what Mallorca means to him now.If you have ever been the fit one, the sporty one, the active one and then looked up one day and thought how did I get here, this episode is going to hit differently.

Most people are not out of shape because they lack discipline.They are out of shape because nobody ever gave them the right rules to live by.After 30 years of coaching between us and thousands of transformations, me and James have seen every mistake, every breakthrough and everything in between. And when we strip it all back, the people who get in incredible shape and never go back all live by the same five rules.Not habits. Not hacks. Rules.The kind you do not negotiate with. The kind that survive a hectic week, a holiday, a bad month or a life that looks nothing like the plan.In this episode we share them all. What we do ourselves. What our best clients do. And the one at the end that nobody ever sees coming but changes everything.If you have been starting over for longer than you want to admit, this is the episode that ends that cycle.

Kirsty tried personal trainers. She tried group classes. She was showing up, putting in the effort, and going nowhere.Then she lost 12 kilos, 27 pounds, overcame binge eating, completely transformed her relationship with food and training, and got her confidence back in a way she never expected.But that is only half the story.In this episode Kirsty comes back as our first ever returning guest to talk about what happened after the transformation. A new house, a new job, financial pressure, and the decision to try and go it alone. What happened next is something so many people will relate to.We talk about:Why personal trainers and group classes were getting her nowhere and what was actually missing. How she lost 12kg and overcame binge eating for good. What happened when she tried to go it alone and what she learned from it. Why getting results is only half the battle and what long term maintenance actually looks like. How to spot your personal warning signs before a wobble turns into a full derail. Why her baseline never went back to zero even when things got tough. What it actually takes to make this stick for life.Raw, honest and real. If you have ever felt like you are putting in the effort and getting nothing back, or if you have got results and then lost them, this one is for you.▶️ Go back and listen to Kirsty's first episode for the full picture.

Between me and coach James we have been coaching for over 30 years. These are the questions we get asked the most.In this episode we answer all of them. Honestly. Including the ones where our answers might surprise you.We cover:How to ditch the all or nothing mindset for good and why it might actually be a superpowerWhether you actually need to track your macros or if there is a smarter wayHow much you actually need to train in your 40s and 50s to get real resultsHow to stay on track when you are travelling or eating out constantlyHow to still enjoy alcohol and social occasions without wrecking your progressWhy you keep quitting even when you genuinely want the resultsThe biggest mistakes we both made in our own fitness journeysNo fluff. No textbook answers. Just two coaches getting honest about what actually works in real life.

No tactics. No framework. No lesson plan.Just me and coach James getting real about life.In this episode we talk about what is actually going on in our worlds right now. James is growing a mullet, getting into gardening and learning to DJ. I am navigating life in Dubai, battling doom scrolling and having what I can only describe as a 30 percent life crisis.But somewhere in the middle of all of that we get into some stuff that I think will genuinely hit home.We talk about why hobbies outside of fitness actually matter, the relationship between phones and stress and why most of us are losing hours every day without even noticing, what it really means to want something versus actually going to get it, why fitness is not really about the abs or the marathon time, it is about who you become in the process, and the number one way to build confidence that nobody talks about.We also get into our big goals right now, how our training is going, what is coming next for APEX Health, and the honest reality that nobody has it all figured out. We are all just winging it.If you have been enjoying the more educational episodes, this one is a bit different. Raw, real and probably one of my favourites we have done.

Mike served five years in the Marines. He was deployed to Afghanistan. He got hit by an IED.When he got out, his body fell apart. Within six months he'd gained 60 pounds. Old injuries caught up with him. He ended up in a wheelchair for seven months showering outside with a hose because he couldn't get upstairs.At his heaviest he was over 300 pounds.Today, he's more muscular, more capable, and more fit than he was in the Marine Corps. His son asked for a pull-up bar for Christmas because he saw his dad doing pull-ups. His wife calls his biceps her emotional support biceps. And last week he hit the pavement for a morning run at 7am, birds singing, 30 seconds faster than the week before.This is one of the most powerful conversations I've ever had on this podcast.We talk about:What life really looks like when you leave the military and nobody tells you what comes nextHow Mike went from wheelchair to losing 70 poundsThe mindset of a man who never missed a session, even working night shifts with three kidsWhy the scales stopped mattering, and what he focuses on insteadHow getting in shape changed his kidsWhat lead, protect and provide really means when you're a fatherIf you need a kick up the ass today, this is it.

This is part three and the final episode of the series on how to go from 25% to 10% body fat. If you have not listened to part one on training and part two on nutrition, go back and start there first. This is the icing on the cake.In this episode head performance coach James and I break down the lifestyle habits, sleep strategies and supplements that take your results to the next level.We cover:

This is part two of the three-part series on how to go from 25% to 10% body fat losing 10 to 20 kilos, building lean muscle, and performing at your best as a busy man in your 30s, 40s or 50s.In part two, head performance coach James and I break down exactly how to set up your nutrition. No fad diets. No cutting out food groups. Just the stuff that actually works long term.We cover:Why you need to track your calories — and why most people avoid itThe exact rate of fat loss you should be aiming for per weekCalories vs protein — which one is actually kingWhy "eating healthy" doesn't automatically mean losing weightThe scrambled eggs and avocado trap most people fall intoHow to build a custom meal structure around your lifeCalorie planning vs calorie tracking — and why one wins every timeThe hunger scale — and why ignoring it is setting you up to failHow to still enjoy food, weekends and social situationsThis is everything you need to get your nutrition dialled in — for free

Want to go from 25% body fat to 10%? This is part one of a three-part series covering everything you need to know about training, nutrition, and recovery to lose 10 to 20 kilos, build lean muscle, and perform at your absolute best.In part one, head performance coach James Pace and I break down exactly how to set up your training, no fluff, no filler, just the stuff that actually works.We cover:How many days per week you actually need to trainThe best training splits for 2, 3, 4 and 5 days per weekWhy training frequency is the most overlooked key to building muscleWhy full body training beats bro splits every single timeHow to train with the right intensity without burning outThe RPE scale explained and why it changes everythingProgressive overload simplified single and double progressionThe drop set technique that takes your last set to another levelPlus we're dropping a free movement pattern guide and a full body workout example in the description below take this, use it, and get results.

Before we jump on our call I want you to watch this first.This episode covers everything we are going to talk about why what you have tried before has not worked, what actually does work, and exactly how we approach things differently inside PERFORM 365.It will give you full clarity on the process, the programme, and what to expect from our call together.By the time you have watched this you will already know whether this is for you.

Rebecca tried everything.Starvation diets. Ozempic. Blood tests. Her doctor told her she might just be naturally bigger. She was crying on the gym floor after sessions she knew weren't working. She wouldn't even take her wedding dress out of the bag because she knew it wouldn't fit.Then she made one decision that changed everything.In this episode I sit down with Rebecca compliance officer, newlywed, and one of the most inspiring people I've had on this podcast to talk about her full journey. 13kg down, lifting double her bodyweight, wedding dress taken in three times, and a completely different relationship with herself.We talk about:Why she avoided reaching out for so long and what finally made her do itThe hidden calories that were silently wrecking her progressHow her confidence went from zero to owning every room she walks intoWhy the scales became almost irrelevantThe mindset shift from weight loss to performance that makes it all stickWhat she'd say to anyone still sitting on the fenceIf you've tried everything and still feel stuck this one is for you.

Stop Training Like You're 25. How to Actually Get Results as You Get OlderYou're not 25 anymore. And training like you are is exactly why you're not getting the results you want.In this episode, I sit down with our head performance coach, James Pace 46 years old, an ultramarathon runner, with 16 years in the industry, to break down exactly how training, nutrition, recovery, and lifestyle need to adapt as you move through your 30s, 40s, and 50s.This isn't about lowering your standards. It's about being smarter, more consistent, and building a body and health that actually lasts.We cover:- The biggest training mistakes men make as they get older- Why intensity still matters and how to use it intelligently- Exercise selection as you accumulate injuries and niggles- Progressive overload done right and why ego is the enemy- How nutrition needs to shift as you age- The truth about calories, protein, and the habits that creep up on you- Sleep, recovery and why caffeine is the most abused drug nobody talks about- Why consistently good beats occasionally great every single timeIf you're a man in your 30s, 40s or 50s who refuses to settle, this is the episode for you.Ready to stop guessing and get a programme built around your life and your goals?

You used to be in shape. Life got busy. And now, no matter how hard you try, you can't quite get back to where you want to be.In this video, I break down the 7 habits of men who not only get lean, but stay lean year-round. After over a decade coaching thousands of busy, ambitious men, these are the habits that actually separate the guys who maintain results from the ones who yo-yo forever.We cover:Why meticulous planning is the foundation of everythingWhy training less is often the answerThe simple nutrition strategy that removes all the guessworkHow to prioritise recovery like an athleteWhy heavy strength training is non-negotiableThe mindset shift from physique to performance that makes it all stickHow to avoid the drift and never go backwards againIf you're over 30, driven, and done with the all-or-nothing cycle, this one's for you.

Most people trying to lift and run at the same time end up injured, frustrated, and making zero progress in either.In this episode, I sit down with our head performance coach, James Pace, an ultramarathon runner, hybrid training expert, and the man behind some of our best client transformations, to break down exactly how to integrate running and lifting the right way.We cover:- The biggest mistakes men make when they try to combine both- How to structure your week for fat loss, muscle, and performance- Why you can't run like you lift (and what to do instead)- Training zones explained and why zone two is the game changer- How nutrition changes when you start running seriously- Recovery mistakes that will hold you back, especially over 40- Why more is not better and what actually gets resultsIf you've ever tried to do both and felt like you were going backwards, this episode will change how you train.

30 pounds down. Two half marathons completed.A man who couldn't run a mile without stopping is now training for his next race.In this episode, I sit down with Stephen, a college professor from Philadelphia who came to us with high cholesterol, the heaviest he'd ever weighed in his life, and a doctor warning him he was heading toward statins and medication.One year later, he's unrecognisable.We talk about what finally made it click, why every program he tried before failed, how he went from hating cardio to genuinely loving running, and the mindset shift that made it all stick.If you're someone who's tried everything and still can't seem to make it work this one's for you.

You're training hard, showing up consistently, maybe even 4, 5, or 6 times a week, but the muscle still isn't coming.In this video, I break down the 21 real reasons you're not building muscle. After 17 years of training and over a decade coaching thousands of men to build the body they want, these are the mistakes I see killing progress over and over again.Some of these will surprise you. Some might annoy you. But I guarantee at least 3 of them apply to you right now.We cover:- Why being over 15% body fat is working against you- The truth about training intensity (most people don't train anywhere near hard enough)- Why does the pump mean nothing- The junk volume mistake is destroying your recovery- How sleep and stress are quietly wrecking your gains- The nutrition errors keeping you stuckAnd a lot moreIf you want to stop wasting time in the gym and finally build a body you're proud of, watch this.

Michael is a 52-year-old doctor.He knew everything about health and fitness.And he was still 38lbs overweight, couldn't jog a 5K, and was using alcohol to cope.Knowledge was never the problem.Accountability was.12 months later.✅ 38lbs gone✅ 5K became a sub-2 hour half marathon✅ Training for a full marathon at 53He didn't find a new diet.He didn't find a new gym.He stopped trying to do it alone.If you're a man in your 40s or 50s who knows what to do but can't seem to do it consistently.That's not a willpower problem. That's a support problem.And we fix that.Apply for coaching: https://forms.gle/d4Q1kecAhPBrNp3FA Instagram:  / simonjohnsonfitness  

What does it take to go from a 103kg out-of-shape coach, lost in life, to a high-performing hybrid athlete living in Dubai and coaching thousands of men worldwide?Simon Johnson — founder of Aesthetic Strength and elite online coach — joins us to unpack:

Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

In this episode of the podcast, Anna & I run over the biggest fat loss mistake that we have made throughout coaching journey Make sure to check it out on either Spotify or Apple podcasts Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

In this episode, rolls get reserved as I get interviewed by one of my goof friends Will! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

In this episode, I run through the exact 4 phases that have helped over 2,000 people get into the shape of their life! I Have crafted this process over ten years of coaching! Are you ready to get into the shape of your life? Hit the link below OR message me on IG saying "TRANSFORM." Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

Reaching Your Full Potential  In this episode, Mo, an A-grade client of ours, and I talk about his journey to reaching his full potential! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

if you want to get into jaw-dropping, heading-turning shape and STAY their habits are key!Imagine if getting into & staying in shape was as easy as brushing your teeth!In this episode Anna & Myself deep dive into the 5 habits that you MUST pick up!Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

In this episode Chris the king of nutrition and myself go over all thing nutrition.We cover what are the biggest mistakes people make when it comes to; Fat loss Muscle building Maximising performance Some serious gold in this episode and you will walk away with easily actionable information that you can implement into your life straight away!Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/Chris Lowe - https://www.instagram.com/chrislowenutrition/

In this episode, Anna and I go into some of the top B.S. that is out there in the fitness industry.  Slimming World  Bulking  Supplements  You name it we cover it! Don't fall for this rubbish! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

In this episode Ross & I deep dive into what it had been like being a strength and conditioning coach in professional cricket fro 22 years. Loaded with some absolute gold you not going to want to miss this one! 

I am a product of coaching My whole life I have had coaches Form strength & conditioning, tennis, rugby and football coaches All the way to business & mental performance coaches Coaching hands down the fasts way to see results Coaches allow you to fast track results They have been there and done it Made the mistakes, learnt the lessons and done the time in the trenches Meaning they can guide you to where you want to go Without the slips upsMess upsNor the mistakes In this episode Anna & I go over exactly What we would do differently if we start put fitness journey again! If you're wanting to fast track your results THIS IS A MUST We have nearly 15 years of coaching between us And have coached thousands Aswell as trained for decades Apply For 1:1 Coaching - https://aestheticstrength.co.uk/step/application-about/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

The number one thing that is going to allow you to reach a new levelTo reach your full potential in all areas of lifeInside & outside the gymDISCIPLINE.Being able to do things you don't want to!In this episode of the podcast, I cover the 7 steps you need to create unstoppable discipline.Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

Anyone that knows me knows I love a quote!So in this episode, I don't have the top six quotes that changed my life! Consistently Good Beats Occasionally Create If you fail to plan you plan to fail Don't fuck with the sausage machine You don't rise to the level of your goal you fall to the level of your systems Implementation over perfection How you do one thing is how you do everything Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

I this episode Eleanor & talks all about her journey of losing 17kg & becoming the female head of coaching at aesthetic strength.The high & the low along with her top tips to take control of her health & fitness!Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

A-lot had a bit of a false start to January 2023Not any more!Feb is here and I want you to give the exact 7 steps you need to dominate this year!7 stepsEasy to follow & Crystal clear!Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/Free Calorie Calulator - https://aestheticstrength.co.uk/calculator/Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/

Absolutely no value here apart from a bit f a laugh. 10 years in the fitness industry there are some funny stories over the years! Check them out today! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/ Free Calorie Calulator -  https://aestheticstrength.co.uk/calculator/ Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/ 

In this episode, I deep dive with my very own mental performance coach on all things mindset. We speak about our mental performance journey. The difference between successful people & those who are not. Along with loads more absolute gold! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/ Free Calorie Calulator -  https://aestheticstrength.co.uk/calculator/ Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/ 

Today I go over the 5 key principles that will help you master your fitness over the winter months. 1. Flip Your Mindset 2. Remember What Got You Here 3. Identify Your Red Flags 4. Frin Your First Dimino 5. Stay Accountable Want help when it comes to living life on your term and building a body that you can feel proud of apply below

Every year I love to reflect on the last 365 days!Too many people go through each year and do look back, to see if they have achieved what they wanted to!In this episode, I cover my top 10 lessons from 2022. Want help crushing your health & fitness journey in 2023? Apply now! Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/ Free Calorie Calulator -  https://aestheticstrength.co.uk/calculator/ Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/ 

In this episode, I go over exactly why you need to stop setting goals. Why setting goals is actually stopping you from reaching your full potential. Apply For 1:1 Coaching - https://aestheticstrength.co.uk/application/ Free Calorie Calulator -  https://aestheticstrength.co.uk/calculator/ Follow Us On Instagram - https://www.instagram.com/simonjohnsonfitness/ 

Baz IG - https://www.instagram.com/blest122/ BAZ WEBSITE - Barrie Lester

In this episode I cover the 10 biggest things that you need in order do build a bulletproof mindset! Morning routines Use emotions intelligently. Daily goals not just your 90-day or 6-week goals Journal / Speak Tp Someone Prioritise nutrition rest and recovery Spend less time on your phone Improve focus and concentration. Consistency Run towards help not away from it. Speak about how you feel. POWER QUESTIONS What do you need to improve on? Why do you need to improve on these?

In this episode, a rock star client, Hannah who has been on the programme for just over 12 months, dropped over 15% body fat... Marinated it for over 9 months now. She goes over what her journey has been like as well as her top tips & trick when it comes to getting the results of a lifetime that last! This is gold! Thank you, Hannah.

In this episode, I speak to Louis all about how he managed to set a Guinness world record. Flipping a tractor tire 26.2 miles... 1 million KG each over 34 hours.

Inside this episode, Jason Smith, the head of male coaching inside the Aesthetic Strength programme, talks about his journey into fitness and his biggest lessons along the way. He has gone from good to great and a leader!

The Problem There is an overwhelming amount of BS out here! Influencers & coaches looking to make a quick buck The Solution & Why I Stated Coaching Real no BS information backed not by only science but real-life implementation the level of coaching out here is a joke Wearing a Weight Lifting Belt Will Protect Your Back Lots Of Small Meals Will Speed Up Your Metabolism Heavy Weight To Build Muscle & Light Weights To Tone Eating Fat Will Make You Fat You Must Be In The Fat Burning Zone To Burn Fat The More You Exercise The Better To get A 6 Pack You Need To Train Abs You Can Eat What Ever You Want To get Into Shape You Can Create Life Changing Results in 8-12 Weeks Men & Women Need To Train Differently

Dave had been working with us here at Aesthetic Strength fro the last 6 months and is crushing it on route to completing his frost iron man! before joining us he completed a 250km ultra-marathon in the desert in this episode we talk all about what it was like, why do did it and the lessons he learnt!

DITCHING THE ALL-OR-NOTHING MINDSET I am one of the most all or nothing people you will I've hit the FUCK IT button more times than you can even imagine My 'CHEAT DAY' led to bad binge eating at times and this still creeps back in now This approach leads to me getting to 102kg... and feeling like a fraud I felt like I had so much potential left in the tank The Problem Your all or nothing will service you incredibly well in some areas of your life This leads to you not following through and self-sabotage & getting in your own way It eats away at your and has you not reaching your full potential Most training & Nutrition plans set you up to fail before you even start The Solution Learning to work with your all or nothing mindset learning to control it & act out of consistency good rather than occasionally grate lean your trigger and warning signs Having personal systems and struggles that work for you Momentum, Momentum, Momentum TRAINING Less is more set yourself up for success and then build on it Set minimins & maximins Run up Daily even if its for 5min NUTRITION Slow and steady wins the race - Try the 5 on 2 off approach Intermittent Fasting Remember the hunger scale Calorie banking group the Week Never have 2 low-quality meals in a row Slow down when your team Think high volume and filling foods East fr energy on how you want to feel LIFESTYLE Work at 80% output Always have a plan Always have a goal MINDSET Know your wanting signs + algorithms Understand your triggers learn to push & pull Kill the version of yourself that doesn't serve you ACTION STEPS Set yourself up fro success with less think 80% What can you do to turn up daily get clear on your wanting sign, triggers & what personal algorithms POWER QUESTIONS What part of yourself do you need to kill off Why do you need to this If you can successfully lean to work with & control your all or nothing super power what does this mean fro version 2.0 of yourself Interested in working with us personally on a one to one bases - MORE INFO HERE  Follow Up On Instagram, - CLICK HERE