Chris James – Chris James Coaching

"I don't need breakfast, but I just have it"

Those were the words of one of my clients last week.

So we're giving Intermittent Fasting a go.

In short, cut out your 300 calories of coco pops, don't eat them later and you're in a 300 calorie deficit.

Easy right?

It is, but there are things to watch out for.

I'm a big fan of Intermittent Fasting, I do it myself most days. But if you don't manage it, you can eat everything in sight, undoing all your good work.

So this week I've updated my guide and I'm offering it out to you.

If you're looking to get slim down as you approach Christmas and start 2026 lighter than 2025, IF could help.

It isn't a silver bullet, but it could be part of what works for you.

If you want the link to my guide, comment below and I'll send it over.

by Chris James

100kg down to 80kg ready for his trip to Alaska

Kevin and I started working together in January.

As you'd imagine, I'm quite busy that time of year.

Kevin is in a managerial role leading a large team. He works from home from often has to travel to the office, which includes a hotel stay.

Years ago when he got married, he was around 83kg and since then it had slowly crept up.

Now his favourite shorts didn't fit and he couldn't face going out to buy even bigger clothes.

We started with the simple stuff, when this happens, have you tried this or that?

And as we built out a plan, we dug into the psychology of why he did the things he did.

There were all inclusive holidays, birthdays, weddings and anniversary to go through.

And that part is really important for me. You can still do all these things, but just slightly better.

There are bumps, ups and downs, but that's normal.

Some of those bumps I've mentioned above, some of them were just anomalies. He did all the right things and still gained a bit. It happens. But it's a big mindset shift to manage that and keep moving on.

Fast forward to August, Kevin's big trip to Alaska. They've planned out all the activities and adventures.

Kevin did have to buy new clothes but MUCH smaller now.

Now Kevin could have shifted that 20kg a lot quicker, either following a strict plan or working with someone else.

But the difference here is what he's done will last.

My clients aren't in the 90% that gain it back.

Do you want to be in the 10%?

by Chris James

Why do we allow ourselves to crash before asking for help?

Let's be honest here, most people look after their car, getting it in for it's service, making sure it's ready for it's MOT. But never when it comes to their health.

We ignore the warning lights: low energy, bigger waistline, poor sleep… until suddenly it’s a crisis.

But here’s the thing, your health isn’t like a car you can trade in. You only get one. Yet we seem to switch our priorities around.

Of course you want to prevent issues with your car, no one wants a breakdown do they.

But it's the same with your health. Prevention isn’t sexy, but it’s cheaper, easier, and a hell of a lot less painful than fixing something that’s already broken.

Getting a coach isn’t about waiting until you’re out of shape, exhausted, or on medication. It’s about staying sharp, strong, and in control so you don’t end up needing a trip to your local A&E.

Stop waiting for the breakdown. Start with prevention.

And that's where Elevate EPP comes in.

Businesses have plenty of provisions in place for when someone does crash and burn. When they are on medication or struggling with exhaustion or stress. But most don't stop it happening.

If you're in reasonable shape now, feeling alright, imagine how good you could feel with a coach and some support. Good to great!

As a leader, imagine how that could affect your team. How they're feeling, how they show up and how they perform.

And Elevate isn't just about health - go take a look - and if it feels like it could help your team, get in touch to see how we can help.

www.elevate-epp.co.uk

by Chris James

“Philip… is it you or the plant pots?”

He paused, I could see he was thinking and then a wry smile.

"Alright, let's do it"

Philip is a Pharmacist who works long hours on his feet, but although he was very active, his weight wasn't shifting.

You see Philip was a bit of a grazer of the sweet variety.

A biscuit here, a bit of cake there, a little sugar boost to get him through.

If he did have time for a lunch it'd be a sandwich which would be gone in three bites and back to work.

When we first spoke, Philip told me all the things he'd tried. The usual suspects. Some worked for a bit. Some didn't work at all.

It was affecting his confidence, his mood, clothes didn't really fit well anymore.

He needed to sort it.

He also told me he'd just moved house - another stress - and was renovating. This included a purchase of some particularly expensive plant pots.

Philip was very chatty, easy to talk to, we discussed a lot.

I explained how I work and how it'd work for him. Things all sounded good and then I asked, "Shall we get started then?"

And that's when he froze and his demeanour changed.

This was crunch time.

Would it work? Or be another failed attempt?

This was the first time Philip would be paying for help in sorting this, so that added an additional layer.

Panic set in and the verbal diarrhoea began. "I'm busy with work, I'm renovating the house, maybe this isn't the right time"

I stopped him and calmly said, “Philip… is it you or the plant pots?”

I'm not a salesman. I don't do pressure sales, but the truth is there’s never a perfect time. Life will always throw plant pots, bills or busy seasons at you.

And if Philip reads this, I'm sure he'll comment below that it turned out to be a great decision!

by Chris James

And just like that the Summer is over.

Not only marked by my not-so-little anymore girl going back to school but it's tipping it down too outside.

This can be a tough part of the year for me.

Back to normality, foot back on the gas with work along with the weather change.

But this year I'm seeing this as a time of opportunity and you should too.

This time of the year is a great time for my clients to push on and make progress.

Holidays are done for a bit. Less events, parties and Summer BBQs. Plus the kids are back at school.

I always say there is never a perfect time to start looking after yourself, but there are better times and this is one of them.

If you want to shift some timber and get back to feeling your best wearing your nice clothes, what's stopping you?

Kevin has shifted 21kg working with me. Brad is down 15kg. Andy down 6kg (but he's never not on holiday!!).

They've all done it without calorie counting, or strict regimes, just sensible changes and a heap of accountability to keep them on track.

If you want to see if we're a fit, drop me a message and we can have a chat about my 7 days of complimentary coaching.

by Chris James

I have joined the 5am club…

I have joined the 5am club...

... and it's rubbish!

Not by choice I might add.

No ice baths, meditation up a mountain or journaling.

Nappy change, mixing up milk and putting on the coffee pot.

A certain 6 month old alarm clock is making the decisions right now...

by Chris James

This appearing on the side can only mean one thing...

August is going to be a busy month for us. Not only has our daughter broken up from school, but we're the main holiday cover for a lot of other foster carers.

We've got kids coming and going between now and the 15th.

They've all been here before, but it'll be a juggling act at times.

As I said in a post the other day, this is life.

Life is busy, August especially for parents, but it doesn't need to be a throw away month.

I'll still walk the dog. I'll still drink plenty of water. I'll still stick a load of vegetables on my plate.

Simple stuff eh?

I might also need an extra pot of coffee though. I'll post the link to my GoFundMe page later.

by Chris James

The August holidays are always tough for parents…

The August holidays are always tough for parents...

Firstly, I'm a little bit sore today - 23000 steps and lots of lifting. but Gemma's grandmother is moved.

I won't be hitting the gym today - just a morning walk before my calls start.

The next few weeks will be a challenge with lots of little ones coming and going.

Ranging from 6 months up to 16 years old.

The routine will be disturbed but as an old coach told me, good enough is good enough.

If you're a parent feeling the same, accept that this is normal. It happens every year.

But what can you do? Control the controllables.

You can still drink plenty of water, eat sensibly and keep active. You might not have time for the gym, but stick on a YouTube exercise video and get the kids to join in.

Or turn on some music and pick them up and dance about.

It's all exercise. It'll give you a workout and hopefully knacker them out too.

Don't wish this time away - embrace it.

by Chris James

2 years later and I still can't watch Police programmes without shouting at the TV.

Me & Gemma watched the latest season of 24 hours in Police custody this week.

Huge reminders of why I wanted out and why I got out.

But it also shows I've still got it in me.

I was a cop for so long that it became part of my identity. When you've done or been something, it's hard to leave it all behind.

I suppose my clients are like that. When they've lived a certain way for so long it's hard to leave that default behind.

It's scary to try to change. What if you fail? What if you can't?

I had those thoughts but I took a punt on it.

And it's paid off for me.

Shifts no longer run my life. I haven't been spat at or bit in years.

I'd like to say I've got an exciting week ahead but it looks very adult.

Another new tyre on the car, the washing machine is being fixed today and we're moving Gemma's grandma to a downstairs flat.

Maybe I should go back to my shifts...

by Chris James

Shaun, a CEO of his company, found himself stuck. Weighing in at 125kg he didn't know what to do.

With the pressures of his role which had long hours, lots of travel and hotel stays, Shaun struggled to get on top of his health.

He tried different diets and regimes, but all very short lived.

Then he found running. Shaun loved to run. By his own admission, he's not the quickest, but he enjoys it.

It started the work, the weight started to come off, getting down to around 120kg.

But then injury struck. Shaun couldn't run anymore and slowly the weight started to creep back on.

121kg

123kg

125kg a week later

127kg - higher than before!

Something needed to change.

Shaun's injury was getting better, but he knew he couldn't just rely on running.

Shaun approached me for a chat. He'd seen my posts and was a little sceptical, but he was willing to try anything.

We got to work, making a few tweaks and changes. Some worked, some didn't but he persisted.

Now four months on, he's down at 110kg and it's still coming off.

He's running regularly, but doing other exercise as well.

He's eating better and looking after himself more, even when on the road or dining out with clients.

It seems like nothing will stop him.

Shaun no longer relies on one thing. One thing that could be taken away.

He could and probably will get an injury again, but this time, he won't put that weight back on.

It might slow him down, but it won't stop him.

Everyone experiences set backs and when you rely on a single thing to keep things in check, you're walking a tightrope.

Is it time you made a change?

What do you rely on?

Is it enough?

by Chris James