The Forever Athletic Pod

If you've ever nailed your diet for a week and then face-planted into a pizza by Saturday, this one's for you.In this episode of The Forever Athletic Podcast, I'm breaking down three unconventional but brutally effective nutrition strategies to take you from short-term fat loss to long-term results — without the BS.We'll cover:Why range targets are better than strict calorie goalsHow to “Push the Ceiling and Pull the Floor” so bad days don't ruin your progressThe underrated power of main meal focus (and why small snacks might be sabotaging you)No rules, no food guilt, no endless tracking. Just smart, sustainable strategies that actually work in the real world — especially if you're 35+ and juggling work, life, and maybe a kid screaming in the background.

You're not broken — you're human.In this episode, I'm breaking down emotional eating in the realest way possible. No fluffy self-help. No “just track it” advice. Just honest, practical tools you can use when life gets stressful and food becomes your fallback.We'll cover:Why emotional eating isn't about lack of willpowerThe 3 most common types I see in coaching clientsWhat to do instead — even if you don't want to track every calorieSimple mindset and environment shifts to make better choices easierIf you ever find yourself raiding the fridge when you're stressed, bored, or just “done” with the day — this one's for you.What You'll Learn:Why trying to “cut emotion out of eating” doesn't workHow to spot your emotional eating patterns3 strategies to break the habit — without obsessing over foodHow structure (not rules) can reduce cravings and mindless snacking

Tracking calories doesn't have to be a chore! In today's episode, I'm breaking down the simplest ways to use calorie tracking as a tool to help you lose your first 5kg. If you've ever felt overwhelmed by tracking every meal or stressing over perfection, this episode is for you. I'll dive into practical tips that will make calorie tracking easier, more sustainable, and stress-free.Here's what you'll learn in today's episode:Why using a calorie range instead of an exact target can make tracking easierHow tracking only protein and fibre can simplify the processWhy reducing your meal plan to just 10 meals can help you stay consistentHow my coaching program takes the guesswork out of calorie tracking with pre-calorie tracked recipesThe secret to sustainable fat loss: consistency over perfectionIf you're tired of overcomplicating calorie tracking and want a realistic approach to losing your first 5kg, hit play now and start building the habits that will get you real results!To learn more about my 1-1 online coaching service, just click here www.coachianwood.com/coaching

Aching knees? Dodgy hip? Wondering if you're “too old” to keep squatting, deadlifting or bench pressing?This episode is for the seasoned lifter with a few miles on the clock — and no interest in giving up barbell training. I break down how to keep the big lifts in your program without grinding your joints to dust. From smart substitutions to ego checks and warm-up sequencing, this is your roadmap to sustainable strength.

Struggling to figure out how to eat on training vs rest days? Confused about when to time your meals? Wondering if too much protein is a thing? This Q&A episode covers four questions from the members on my latest intake of Start With 6.In this episode:✅ How (and if) to adjust your calories on training vs rest days✅ What to eat when your training time changes day to day✅ Can you actually eat too much protein?✅ How bad sleep wrecks your fat loss (and what to do about it)

If I wanted to stay fat, out of shape, lethargic, and living as a lesser version of myself for the long run, I would do the exact 5 things I run through in this episode.Obviously, you don't want that for yourself, so listen and learn these 5 super common mistakes that busy professionals over 35 repeatedly make, and make sure your best self is getting closer and closer on the horizon rather than slowly drifting away from you.To apply for 1-1 coaching, click here www.coachianwood.com/coaching

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In this episode I talk you through my fuelling strategies for Hyrox races including:- What to eat in the day running up to your Hyrox.- What to eat the day prior to your Hyrox.- How to nail your race day nutrition and hydration strategies.- How to eat to fuel recovery post-Hyrox.If you enjoy the episode don't forget to like and follow, and share with someone else who may benefit from it.For online coaching, visitwww.coachianwood.com/coaching

If you're still training just to “burn calories,” you're focusing on the wrong thing—and it's probably why you're frustrated with your progress.In this episode, I'm breaking down why calorie burn from exercise is minimal, why strength training is the real key to long-term results, and how shifting your mindset fromburning tobuilding will completely change the way you train.We'll cover:

If you're lifting three times a week but seeing zero progress—no strength gains, no muscle growth, no body composition changes—something is off. In this episode, I break down exactly what's holding you back and how to fix it.We'll cover:

This week I am re-sharing an episode of the We Fuel Athletes podcast that I recorded with my good friend and fellow coach Kate Usher.Kate is an incredible coach and absolute whizz when it comes to all things nutrition.In this episode, we share our top 6 Fat Loss Hacks to help you shift the weight in the most healthy, productive and sustainable way possible.Make sure you drop the episode a like, review and follow us for more great episodes like this.For coaching, visitwww.coachianwood.com/coaching

Tired of second-guessing your workouts? Struggling to make progress with limited time?In this episode, I break down EXACTLY how I would train if I were in your shoes—balancing career, family, and real-life responsibilities.You don't need to train 5-6 days a week or spend hours in the gym to get stronger, leaner, and more athletic after 35. Instead, I'll show you why a3x per week full-body approach (with a smart Push/Pull/Full split) is the most effective, flexible, and sustainable way to train for busy professionals.

If you're over 30 and not supplementing with creatine, you're leaving strength, muscle, and mental performance gains on the table. In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there. You'll learn:

Training in your 30's and beyond isn't physiologically that different to training in your 20's. Practically however, it is: In this episode, I break down the 10 Commandments of Fitness Over 30—the essential rules for building strength, maximising muscle, and staying injury-free as you age. From being ruthlessly efficient with your workouts to prioritising recovery and seeing the bigger picture, these principles will help you train for longevity, not just short-term gains. Tune in to learn:✅ How to warm up effectively and build a strength base✅ Why technique and mobility matter more than ever✅ The key to muscle growth and cardio that actually counts✅ How to progress patiently and recover like a pro Whether you're just getting started or looking to refine your approach, this episode will give you the blueprint for raging against ageing

In this episode, we're tackling a topic that hits close to home for anyone over 30: protecting your joints while still lifting heavy and chasing gains. I'll dive into: The changes your joints go through as you age. Common weightlifting mistakes that lead to wear and tear. Practical strategies to train smarter, avoid injuries, and keep your joints healthy for the long haul. Recovery tips that go beyond the gym to keep your body moving and pain-free. Whether you're a seasoned lifter or just getting back into fitness, this episode is packed with actionable advice to help you stay strong and unbreakable—no matter your age.

Feeling stuck? Plateaus can drive anyone crazy—whether it's stalled weight loss, no strength gains, or the same old numbers on your gym log. But hitting a plateau isn't failure; it's your body adapting. In this episode, I'll break down:✅ Why plateaus happen (and why they're normal)✅ The top mistakes keeping you stuck✅ Simple, actionable strategies to adjust your training, nutrition, and mindset Whether you're looking to build muscle, lose fat, or reignite your motivation, this episode is packed with tips to help you smash through plateaus and keep progressing like the over-35 legend you are.

If you're anything like me, you probably have a few things on your plate—literally and figuratively. The holidays are here, which means family gatherings, parties, endless to-do lists, and yes, all the festive food. Now, let me guess: You're probably thinking, ‘There's no way I can stay on track with my fitness during all this chaos. I'll just start fresh in January.' But here's the deal—that all-or-nothing mindset? It's what keeps you stuck. Today, I'm talking about how to stay consistent without being miserable. This isn't about saying no to dessert or skipping the Christmas fun. It's about finding balance so you don't feel like you're starting over when the new year rolls around." And can I ask a favour? If you find this episode helpful, hit that follow button, leave a review, and share it with someone who needs to hear this. Your support helps more people find the show, and it makes my day! To learn more about my online coaching services, click here: www.coachianwood.com/coaching

In this episode I'm diving into a topic that I know will hit home for a lot of you—especially if you're over 35 and you're juggling a busy career, a family, and somehow still trying to look after yourself (or maybe just think about looking after yourself). Today's episode is all about why strength training is one of the best investments you can make in yourself as a professional over 35—and no, I'm not talking about looking like Arnold Schwarzenegger in his prime. I'm talking about longevity, resilience, and performance in all areas of your life. Because let's face it, we don't want to just survive the next 20 years. We want to thrive, right? So, grab a coffee, kick back, and let's get into it. Trust me, you don't want to miss this. To learn more about my 1-1 Online coaching service, click here www.coachianwood.com/coaching

As a busy professional, nutrition often takes a backseat when you're juggling work, meetings, family, and the never-ending to-do list. But here's the truth: what you eat plays a massive role in how you feel, how much energy you have, and how well you perform every day. In today's show, I'm sharing practical, easy-to-follow nutrition strategies to fuel your body for optimal performance, without feeling overwhelmed or trapped in unhealthy habits. Whether you're working long hours, trying to stay active, or just doing your best to keep up with life, these tips will help you make smarter choices and start feeling your best. To learn more about my 1-1 Online Coaching service, click here: www.coachianwood.com/coaching

Staying fit as a busy professional is no mean feat. Between work commitments, family life, and everything in between, finding time for regular intense exercise can feel impossible. But here's the good news: you don't need hours at the gym to stay healthy, and you don't need to park your whole lifestyle to get life-changing results. What matters most is building sustainable fitness habits that work for you and your lifestyle — and that you can stick to long term. It's what I often call "creating the everyday athlete lifestyle". If you've been struggling to make fitness a consistent part of your routine, you're not alone. The key is to start small, stay consistent, fit exercise into your day in realistic, manageable ways. This helps you start stacking some wins, building confidence in your capacity to actually do this, and generate some genuine momentum rather that cycling through the stop-start cycle you've been stuck in for the last 5 or more years.In this episode I share 4 actionable tips to help you create sustainable fitness habits, even with a packed schedule. To learn more about my 1-1 online coaching, click here www.coachianwood.com/coaching

Are you heading into December thinking that you're going to put your fitness on hold until the new year, and start in January with a new energy and vigour once all the celebrations and socials are done? If you are, I think it's a big mistake and you're likely to join all the other new years resolutioners who's fail once again to make the changes they want in 2025. If you start now in 2024, with over 10% of the year still to come, you become an action taker who's going to learn a whole lot of important lessons which will make you the person who makes better and longer lasting results. In this episode I share my 4 reasons why I believe this is the case, to help you get your ass in gear and make the most of the time left in 2024. To learn more about 1-1 online coaching, click here www.coachianwood.com/coaching

David Brailsford revolutionised British Cycling. He took them from 1 Olympic Gold Medal and 0 Tour de France victories to 178 World Championship gold medals, 66 Olympic and Paralympic gold medals and 5 Tour de France victories. All through his concept of "the aggregation of marginal gains". No huge, sweeping, wholesale changes. Just 1% across every area of the elite cyclist. His concept was overwhelmingly proven correct. You can also apply this concept to your training, nutrition and lifestyle, and take small but extremely actionable and sustainable steps to revolutionise your own physique and performance. In this episode I tell you exactly how, and give you 3 great examples of fitness and nutrition marginal gains. To learn more about my 1-1 online coaching service to help you become a physically exception over 30, just click here ⁠www.coachianwood.com/coaching

Physiologically, training in your 30s, 40s and 50s doesn't need to be much different to training in your 20s. But once you start to consider the biopsychosocial model, you'll understand why less is often more for lifters over 30. In this episode I explain what the biopsychosocial model is, and why you need to consider it when picking your training volume as a lifter in your 30s committed to making optimal progress. To learn more about my 1-1 coaching, click here -> www.coachianwood.com/coaching

Whether your an out an out runner, a hybrid athlete, or more casual runner training for a Hyrox or functional fitness event, strength training should be a key part of the puzzle. Here are my 5 top priority exercises all runners should be doing to complement their training miles. To learn more about how to work with me 1-1, visit www.coachianwood.com/coaching

Most listeners of the show would love nothing more than to spend all their free time in the gym, or to quit their day job and become a full time athlete/gym rat. But the reality of life is that isn't going to happen. You need to pay the bills, provide for your family, and tackle all the other stuff life throws your way. So prioritising your training efficiency is going to be HUGE in helping you optimsie every ounce of progress you can get from your sub-optimal training schedule. This show covers the 6 Big Rocks of Training Efficiency, to help you shift your mindset and nail your routine to make more gains in less time. If you love the show and want to know more about how to work 1-1 with me, apply for coaching here: www.coachianwood.com/coaching

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You don't need to spend hours a week in the gym trying to build muscle. Especially if your an unassisted everyday athlete. As little as 30 minutes a day 5 days per week could be enough (perfect for you lunch-break am I right?). This episode explains exactly how

If you're ready to become the everyday athlete and find high performance across all areas of your life, just click below. www.coachianwood.com/coaching

Deloads are a key part of the load management process in strength and conditioning process. But as an everyday athlete, do you need to do them and how often? To learn more about my online coaching services, visit www.coachianwood.com/coaching

Get FREE access to the High Performance Nutrition for the Everyday Athlete video series HERE.

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Tom has just hit LIFETIME PB's on his bench press and deadlift after just 14 weeks on the STRONG IN 60 training programme. This is after a couple of years hiatus from training due to the arrival of his 2 kids. He has absolutely smashed it during a massively sub-optimal period of time for training, because he understood the assignment. He joined up to STRONG IN 60, put in the work, and let the programme do it's thing. You can do exactly the same below. www.coachianwood.com/strongin60

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The pull-up is one of my favourite exercises. It's great for building your pulling strength, developing your lats and upper back, and also for assessing your relative strength. If you strength and body-composition are both in a good place, you'll be smashing out sets and reps of pull-ups. If one or both is lagging slightly, it'll show in your pull-up ability. This episode will be perfect for you if your looking to progress you pull-ups from sets of 3-5, to being able to smash out multiple strict sets of 10+ reps. It an overview of my 16 week process that I take most of my clients through. If you want to read it/print it off in written form, just click HERE.

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To learn more about my 1-1 Online Coaching Service, Click HERE. To access the FREE High Performance Nutrition for the Everyday Athlete Video Series, click HERE. To download my FREE Everyday Athlete Coaching Bundle including my Advanced Calorie and Macro Estimator, click HERE.

To work with me 1-1, click HERE. Magnesium for Sleep and Anxiety Study. Can a Carbohydrate Mouth Rinse Improve Resistance Training Performance?

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Have you been grinding away in the gym, putting in the work, training like a beast, but not getting any results? You probably need to reduce your training volume, especially if you're a 30+ Everyday Athlete. In this episode I explain why reducing your training volume can be one of the biggest steps forwards you make in your training. To learn more about my 1-1 Coaching Service, Click HERE.

If you're a 30+ Everyday Athlete, it's likely that longevity in your training is high on your list of priorities. In this episode I tell you what to avoid in terms of the fads, hacks and products you'll find sneaking up on you everywhere online... And my 4 fundamentals for training longevity to make sure you stay a savage through your 30s, 40s, 50s and 60s. To learn more about 1-1 Coaching, Click HERE.

To trial STRONG IN 60 for 7 Days for FREE, click HERE. To learn more about 1-1 Coaching, click HERE.

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I'm not a big proponent of fast fat loss, but sometimes when then "everyday" aspect of your everyday athlete lifestyle presents an opportunity, it could be a valid route to take. This episode contains my tops 3 tips to help you lose bodyfat fat over a short period of time. To get £100 OFF STRONG IN 60, click HERE. To learn more about 1-1 Coaching, click HERE.

Training hard but haven't hit a PB for a while? Your fitness may be hidden by the fatigue in your system that heavy training causes. To SMASH PBs, you need to taper down your training, and peak yourself for big 1RM attempts. In this episode I explain exactly how I do it. To get £100 OFF STRONG IN 60, just click here (offer ends 22nd July 2024)

The popularity of Olympic weightlifting has skyrocketed over the last decade, but is it something you should be incorporating into your training as an everyday athlete looking to unleash their inner athlete? To get £100 OFF your first 60 days on STRONG IN 60, click HERE. To learn more about how I can help incorporate Olympic Weightlifting into your programming on my 1-1 coaching service, click HERE.