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.
2 years later and I still can't watch Police programmes without shouting at the TV.
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...
Shaun, a CEO of his company, found himself stuck. Weighing in at 125kg he didn't know what to do.
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?
Wow - where did the weekend go?
Wow - where did the weekend go?
Saturdays main events were a couple of ill relatives to visit, a broken washing machine machine followed by the Mrs popping a tyre on her way home and not having a spare.
I had to play RAC and then do trips back and forth to the tyre shop to get it sorted.
That seemed to take the day away.
Then our chill day on Sunday came and my daughter decided she wanted to move her room furniture around.
She has A LOT of stuff, so that turned into a full day (and there is still more to do!)
I never thought I'd be looking forward to Monday for a rest!
Anyhow, last week I put out a message for my updated Intermittent Fasting guide. A few have asked for it and I'll be sending it over later hopefully.
Anyone else want a copy whilst I'm at it?
I started a new project yesterday. It both excites me and worries me.
It takes me back to October 2020 when I started this coaching business aside my Policing career.
"You can't do it."
"It won't work."
"You'll be a failure."
"Your mates will laugh at you."
"What will your Mrs think?"
Those were all the thoughts going through my head everyday.
I pushed on, I persisted, I messed up, but got back up.
Now I've coached over a hundred guys and got loads of good reviews, so I must be doing something right.
The lesson here is it's natural to think you can't do it.
Imposter syndrome is a real thing.
Whether it's health, relationships or a new business venture, you'll have those doubts.
I've got them now, but I'm pushing on.
Where have these sort of thoughts shown up for you?
"I don't really want or need breakfast, but I just have it"
Those were the words of one of my clients this 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.
So this week I've updated my guide and I'm offering it out to you.
If you're looking to get back into your favourite shorts for your Summer holiday, 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 or message me direct, and I'll send it over.
27 kids and counting...
When I go quiet on here, it's usually one thing, I'm busy with some extra kids.
It used to annoy me when that happened but not anymore.
It's not that the wheels completely fall off, it's now a choice.
There are only so many hours in the day.
You can't just get up earlier, eventually you'll stop sleeping.
So what should you do.
Prioritise what's important - focus on that. When things settle down, then you can get back to 100%.
In my case, I have a family to care for (with some extras) and my clients to look after.
That's my priority - not social media.
If you're looking to lose weight or improve your health, you might have to drop a session of exercise, but you can still drink your water.
Don't beat yourself up, keep moving forward, albeit slower than you wanted to.
Have a great week!
"There's less weight in total to carry around the golf course"
Dave contacted me as he needed to shift 10kg fast.
His wedding day was a few months away, he'd stuck on his suit and looked like a bag of potatoes.
It would have been easy to stick Dave on a calorie controlled diet, with a strict exercise regime, but that's not me.
I stuck to my principles.
No calorie counting, no complicated plans, no sucking the fun out of life.
We looked at Dave's routine and it was the opposite, there was no routine or consistency at all.
I said to him, "Let's make the routine routine and then the fun can be fun."
Dave still ate Pizza each week when he went out to play Pool.
He had a pint after a round of golf in the club house.
But we achieved a good balance and Dave was in cracking shape for his wedding day.
However, that wasn't the end of it. What we'd established is something he'll continue to do.
This isn't boom and bust. This is a lifestyle change with real results.
A lot has changed this last month.
We've said goodbye to two members of the family and invited in two more.
No - no one has died, but the two kids we took in for the last few months have moved on. A positive outcome for them, but still sad to say goodbye.
We went away for a week in the Sun.
Tenerife was lovely, we flew back, stepped off the plane and got wet - welcome home!
And this week, we've got two Guinea Pigs.
I was asked by my wife if we should buy them, I said no and gave my reasons. We now have two guinea pigs!
It's fair to say life has taken over and social media has definitely slipped down the priority list.
But some things haven't slipped.
I'm eating well, drinking well and looking after myself.
I got in a few good runs out in the Sun (I love running in the heat!)
Clients are all doing well, getting lots of input - that is a none negotiable for me!
And life feels good.
Could I have posted more?
Yup.
Am I going to beat myself up about it.
Nope. We can always do more, but sometimes you need to stop and take a breath.
This month was a good breath.
I don't want to see another Pain au chocolat for months!
It seems like everyone in the country with kids has been away this week, myself included.
I've eaten more pastries than I care to admit.
I've probably put on a few pounds, but now I'm back to reality, that'll quickly come off again.
And I'm fine with that.
Life shouldn't feel like a diet. Food isn't fuel. You should enjoy your food.
Healthy people eat pastry too sometimes.
And that's what my clients do, go away, enjoy themselves, sometimes they overindulge. But they then come home and get back to normality.
No guilt or beating themselves up.
I don't coach you to quickly shift weight. I help you create a lifestyle change.
You'll be slimmer and healthier, but more importantly you'll act and think differently.
You can enjoy life, be a good dad, work hard and be in good shape. It is possible.
I've got spaces for clients - I even offer a 7 day free trial to reduce the risk for you and make this even more of a no brainer.
Drop me a DM.