PHF Nutrition Consultancy

19/12/2025

When new clients start with me, a lot of them already have a “number” in their head.

That magic weight.

A finish line.

And a belief that once they hit that number, life will suddenly feel different.

I totally understand it too.

The industry has conditioned everyone to obsess over scales.

To believe their happiness, confidence and self-worth sit on a set of digits.

But here’s where things start to fall apart…

For so many people, that “goal weight” becomes the very thing that derails them.

It puts pressure on every weigh-in.

Turns normal fluctuations into panic.

And it makes progress feel like failure if it’s not happening at the exact speed they imagined.

Worst of all?

It stops them from seeing real wins that have nothing to do with gravity.

I never dismiss someone’s goal weight...

I’m not here to judge...

But I do challenge the thinking behind it.

Because here’s the penny-drop moment I give my clients.

What if you could feel happier, healthier, more confident, and look better in your clothes…

Even if you never hit that imaginary number in your head?

Because that’s what actually happens when you stop obsessing over scales and start focusing on...

👉🏻 How your clothes fit

👉🏻 How your body feels

👉🏻 Your energy

👉🏻 Your strength

And your relationship with food

When clients work with me, the goal shifts from “I must weigh X” to...

“I want to feel good, look good, and live my life without feeling trapped by numbers.”

And once that shift happens?

They relax.

They progress faster.

Their body composition changes.

And funnily enough…

Many of them surpass the number they once obsessed over.

Because they’re finally doing things properly.

So here’s something to sit with today...

Is real progress worth missing out on because you’re chasing a number that, in the grand scheme of things, doesn’t actually matter?

Change the approach and change the results 👌🏻

If this has struck a chord and you’re tired of going round in circles, drop me a message.

I’d be happy to chat 🙂

17/12/2025

15/12/2025

14/12/2025

12/12/2025

11/12/2025

10/12/2025

09/12/2025

Every single year, around this time, I sit down with my team and we review the entire consultancy from top to bottom.

What worked, what didn’t, and what we can sharpen.

And most importantly...

How we're going to raise the bar again next year.

Because the standards here are ridiculously high…

That’s exactly why PHF keeps evolving, improving, and delivering bigger and better results every single year.

This week alone, we’ve already crunched a load of seriously important data on what’s been helping our clients smash it in 2025.

And I’ll be spending the rest of this week digging even deeper into that.

But the thing that keeps coming up again and again?

That we deliver our best work when our numbers stay capped.

This isn't a “scarcity tactic.”

It's not some marketing ploy.

It’s the truth.

Every client here knows I’m the one doing the coaching.

I’m the nutritionist.

I’m the one in the trenches with you.

And there’s no universe where I can personally support hundreds of people a week and still deliver the level of detail, care and strategy that PHF is known for.

So yes…

We cap numbers.

We always will.

It protects the quality of our service, the quality of our results, and, let’s be honest...

My sanity 😬

If the last 12 months have shown you that you can't do this on your own...

If you’ve spent this year watching from the outside while my clients transformed their health, their bodies and their confidence…

Now is the time to pull the trigger.

Right now, I’m building frameworks to get my clients through the hardest month of the year.

Not just surviving December, but progressing through it…

So that they hit January already ahead of the game.

Not scrambling to undo the festive damage or wondering why their jeans suddenly feel like denim tourniquets.

If you want to start 2026 with a proven plan…

If you want elite-level support, world-class coaching, and a community that genuinely gives a sh*t…

Drop me a DM.

I’m ready when you are.

Let’s get to work 🫡

06/12/2025

Every month we get our PHF crew together for a Coffee Morning.

A chance to catch up face to face.

Share wins, talk real life, and give one another the support you just don’t get in most coaching spaces.

And after 12 months running them at this venue, not a single one has disappointed.

But this one?

This one was something special.

The Christmas atmosphere.

Festive tunes.

Laughs flying around the room.

And the most unreal Christmas fuddle you could imagine.

A massive shoutout to The Base Bar who put on an absolutely stunning spread for us.

Freshly prepared just a couple of hours before we arrived, which meant everything tasted next-level.

This wasn’t your standard “cheese and pineapple on cocktail sticks” situation…

The pigs in blanket swirls alone?

I must have inhaled at least nine of them and I regret nothing 😬👀

But what really makes these mornings what they are…

Is the people.

Our clients showed up with their energy, their humour, their stories, their kindness.

And that’s what turns a simple coffee morning into something genuinely special.

We’re not just a consultancy.

We’re a tight-knit community of real people who show up for each other.

It’s something I’m incredibly proud of.

And as we do at the end of every single year, this week we’ll be sitting down as a team to reflect, refine, and raise the bar again...

So we continue leading the way in high-level service, quality coaching, and results as we head into the new year.

To everyone who came, thank you.

And to those of you who couldn't make it this time, you were missed.

You make PHF what it is ❤️

Here’s to more mornings like this…

And to an even bigger 2026 🚀

05/12/2025

Have you seen the fancy Instagram recipe brigade lately?

The ones creating the perfect blueberry protein muffins while telling you...

"There’s always time to cook like this, you’re just not organising your day!”

Yeah, of course, silly us for not scheduling in some baking time between school runs and work.

Let’s snap back to reality for a second.

Because while these influencers are whisking egg whites with zero responsibilities...

My clients are:

Walking through the door after work.

Have two kids kicking off after a day at school.

A partner asking what’s for tea.

Dogs barking.

Homework drama unfolding late into the evening.

And somehow they’re meant to create a Michelin-star protein soufflé because KatieFitTok said “you do have the time, you’re just not prioritising it”?

It’s smokescreening bu****it at its finest.

I’ve been in this industry for over 20 years.

And trust me when I tell you...

Real people with real jobs and real responsibilities don’t have time to recreate the ‘Culinary Festival of Protein’ they see on Instagram.

Imagine me telling one of my clients…

“You do have time to get more protein in, you just need to bake these artisan raspberry protein brownies while your kids are screaming for chips and waffles.”

It's just a joke.

In the actual real world, the one you live in, not the one these clowns film content in...

Meals need to be:

✔ Quick

✔ Simple

✔ Practical

✔ Repeatable

✔ And not require a PhD in baking

If your food doesn’t look like a spotless, staged, influencer-approved masterpiece?

Good.

You’re probably busy living a real life.

So please...

Don’t let these people guilt-trip you into thinking you’re failing because you’re not hand-rolling chia seed balls on a Tuesday night.

You’re not the problem.

Their content is.

I coach real people, with real stress and schedules.

And this kind of polished TikTok cooking?

It’s for people with absolutely nothing else to do.

Anyway...

Rant over.

I just get sick of seeing blaggers in the industry.

If you want nutrition guidance that actually works for your real life…

Drop me a message.

I promise I won't make you bake anything 👀

02/12/2025

Ever wondered what actually goes on behind the scenes at PHF? 👀

This morning I was prepping one of our weekly client check-ins.

The notes, the analysis, the framework-building…

The full works.

Because our version of a “check-in” is very different from what most people in the industry think a check-in is.

You’ve probably heard the horror stories…

A coach charging £300-£400 a month and sending a 90-second voice note saying:

“Yeah mate, just eat your greens and try harder next week”

It's absolutely not how we do things here.

You can trust me on that one.

At PHF, our weekly check-ins are proper coaching...

🔍 A deep dive into the client’s full week

💬 Life context, challenges, stress, sleep, the real stuff that affects results

🍽 Nutrition strategy adapted to their actual life, not a cookie-cutter macro target

📊 Full nutrient density review, not just protein, carbs, fats, but what’s happening with vitamins, minerals, fibre and the things most coaches never even look at

🧩 A clear, adaptable framework for the next 7 days (especially important now we’re heading into the festive chaos)

And yes, we still speak to our clients daily, because real support doesn’t happen once a week.

This is why our clients progress even in December…

Why they stay consistent even when life gets busy…

And why they don’t fall off a cliff every Christmas like half the internet does.

Because they’re not left guessing.

They’re coached.

Properly.

This level of service isn’t “extra” for us.

It’s the standard 🥇

If you want a team who actually thinks, who actually analyses, and who actually gives a damn about your progress…

Drop me a message.

No dumb and unrealistic diets.

No lazy macro coaching.

Just real support and real results 🙂

01/12/2025

Most people know I’ve been in the fitness industry since I was basically a kid…

But what most don’t know...

My entire journey into nutrition coaching started because I completely ruined my own relationship with food during my boxing career.

Years of weight-making, brutal cuts, stupid tactics, and genuinely disordered eating patterns meant that when I retired…

I had to learn how to eat again from scratch.

And the wild thing?

The exact same struggles I had as a fighter, the confusion, the all-or-nothing eating, the guilt, the binge/restrict cycle...

I now see every single day in normal people just trying to lose weight.

Different world.

Same problems.

And that’s exactly why I followed this path…

Why I studied nutrition properly…

And why I now specialise in fat loss and body composition the right way.

Without the damage, the misery, or the dumb diets you see online.

In this video, I’m lifting the lid on the whole journey...

The messy parts, the mistakes, and how it led me to doing what I do now inside PHF.

If you’ve ever struggled with dieting, food rules, or feeling like you’re “doing everything wrong”…

Give this a watch.

It’ll make a lot of things click.

Drop me a message if you have any questions 🙂