Simon Graham Coach & Personal Trainer

19/10/2025

LEAD IN PROTEIN POWDERS: WHAT YOU NEED TO KNOW

A new investigation has found elevated lead levels in many popular protein powders and shakes, raising questions about protein supplement safety.

Protein powders and shakes are everywhere these days. They’re quick, easy, and often seen as an essential part of training or recovery. I always tell clients to get most of their protein from real food, but I understand that shakes and powders can be handy when life gets busy.

So let’s look at what the report found, what might be behind it, and how you can stay safe while still meeting your protein needs:

Recent testing found lead in popular protein powders. Learn what it means, which products to trust, and how to get enough protein safely.

14/10/2025

A lot of people naturally lose weight when they start training for an event, especially if it’s their first marathon or big challenge. They’re simply moving a lot more.

But the biggest mistake I see is using the training itself to lose weight and then actually putting on weight.

I see this a lot with cyclists. They don’t eat enough before the ride, they eat nothing or not enough during it, and then about an hour later they’re so hungry they raid the fridge.

They’ll say things like, “I’ve never been so fit, I’ve never ridden so much, but I’ve never been so heavy.”

And it’s because they’re not fuelling for the cycling itself.

There’s a lot of nuance to this, and as ever I’ve put together a blog about it. Read more:
https://www.simongpt.co.uk/fuelling-for-performance-while-losing-weight/

Any questions, drop me a DM or comment below. And if you’re looking to get fit in the off season, ready for next year, ping me a message - I can definitely help you with that.

Have a great day.

Training for a race or event while losing weight can be tough, but it can be done. Learn how to fuel smart for weight loss and performance.

11/10/2025

Why work with me? Because coaching isn’t just about workouts or calories, it’s about having the right support.

My clients include busy parents, professionals, runners and all sorts of people just trying to feel better in their own skin. Whether that’s losing weight, getting fitter, getting stronger, being healthier or hitting a sport or event goal - the aim’s always the same. Progress that actually lasts.

No quick fixes, no guilt, no all or nothing. Just real support and a plan that fits around your life.

💬 Swipe to see what clients say.

👉 www.simongPT.co.uk

08/10/2025

Hello. When people are losing weight, understandably the focus is always on what they’re going to change. But it’s very rarely about how they’ll keep the weight off, how to maintain it, whether they’ll need to track forever, or how to work out their maintenance calories.

So, rather handily, I’ve put together a blog on this along with a link to a calorie calculator. Go to:
https://www.simongpt.co.uk/do-you-need-to-count-calories-forever-how-to-maintain-weight-without-tracking/

If you’ve got any questions, pop them in the comments or send me a DM. Have a great day.

Find out if you need to count calories forever and how maintenance calories work. Learn how to maintain weight without tracking.

30/09/2025

Serena Williams recently revealed she’s been using GLP-1 weight loss injections (Zepbound, similar to Wegovy, Mounjaro and Ozempic) - and the reaction was huge.

A lot of people were shocked. If someone with her discipline, nutrition knowledge and athletic background is using medication, what hope is there for everyone else?

But I think that’s the wrong way to look at it.

Around 95% of my clients don’t use GLP-1s, and the rest do (or I am working with them as they transition off). I don’t prescribe or advise on medication, but whichever route you take, the foundations always stay the same:

👉 You still need accountability around what you eat - with or without GLP-1s
👉 You need to focus on protein and nutrients (especially on GLP-1s, when your appetite is lower)
👉 And lifting weights or doing some kind of bodyweight exercises is crucial for protecting your metabolism

It’s not about “good or bad” or “right or wrong.” There are different paths for different people, and both approaches need structure, habits and support.

I’ve just published a blog sharing my thoughts on what it means when a pro athlete chooses medication, and the wider lessons for weight loss. You can read it here:

Serena Williams says she used a GLP-1 weight loss injection. See why the athlete chose it, the pros, and what it means for weight loss.

26/09/2025

UNDERSTANDING THE TESTOSTERONE-MUSCLE-WEIGHT LOSS CONNECTION: A GUIDE FOR AGEING MEN

Testosterone naturally declines as men age, but you are not powerless against it. The habits that protect testosterone are the same ones that support weight loss, strength, and long term health.

Here are some of the most effective ways to slow the decline:
- Resistance training: lifting weights helps maintain muscle and can stimulate testosterone
- Eat well: prioritise protein and foods rich in zinc, vitamin D and omega 3s
- Consider medical advice: in some cases doctors prescribe TRT, but it comes with risks and should always be discussed with a professional
- Limit alcohol and drugs: both can suppress testosterone when overused
- Manage stress: high cortisol reduces testosterone, so use tools like relaxation and mindfulness
- Prioritise sleep: 7-9 hours of quality rest is essential for hormone health
- Maintain a healthy weight: carrying excess fat lowers testosterone and makes fat loss harder

These steps will not stop ageing, but they will help you stay stronger, leaner, and more energetic for longer.

I’ve expanded on the testosterone, muscle, and weight loss connection for ageing men in my latest blog. You can read it now via the link in my bio or by going to:
https://www.simongpt.co.uk/understanding-the-testosterone-muscle-connection-a-guide-for-ageing-men/

Learn how testosterone affects muscle, fat loss and ageing, and how to support healthy levels to stay strong and energised as you get older.

17/09/2025

The biggest reason people fail with weight loss is they are not kind enough to themselves.

You have one bad day and think “stuff it” and suddenly you have given up for the week, the month, or even the year.

I once heard a great analogy for this. If you were out driving and got lost, you would not dump the car at the side of the road, throw the keys in the bushes and never drive again. People would think you have lost the plot! But that is exactly how many of us treat food and dieting. One slip-up feels like failure, when really it is just a detour.

I have written a blog that highlights the main milestones where people are most likely to struggle, along with some tactics to help you get through them.

For me, the hardest points are always day three and the first trip away, but yours might be different.

Take a look at the blog and let me know if it resonates with you. Go to:
https://www.simongpt.co.uk/when-do-diets-fail/

Struggle to stick to diets? Discover when most people fail, from the first weekend to the three month mark, and how to keep going strong.

09/09/2025

DOES PINK SALT AND LEMON HELP WITH WEIGHT LOSS?

If you have been on TikTok or Instagram recently you have probably seen people drinking a glass of water with pink Himalayan salt and sometimes lemon juice. This is often called the pink salt lemon diet or the pink salt water trick. The big question is does it actually help with weight loss? The short answer is no. It may hydrate you and give you a small morning ritual but it will not burn fat on its own.

Read more:

Pink salt and lemon water is the latest TikTok weight loss trend. Discover what it is, why it will not burn fat, and how to make it at home.

05/09/2025

Is “Muscle Confusion” Just a Myth?

You have probably heard trainers or programmes tell you to “shock the body” or “confuse your muscles” to get faster results. It sounds clever, but the truth is simple, muscles do not get confused. They respond to training stress, recovery, and nutrition.

Real progress comes from progressive overload, gradually increasing the challenge with more weight, more reps, or better form. That is how strength and muscle growth actually happen.

So why do people believe in muscle confusion?
• New moves make you sore, and soreness feels like progress
• It is fun and keeps workouts entertaining
• Marketing has been selling it for years

But soreness is not the same as growth. Constantly swapping exercises makes it harder to measure progress. Imagine squatting one week, lunges the next, then leg press after, you never get to see clear improvement.

The smart approach:
• Stick with big lifts such as squats, deadlifts, bench press, and rows for months or even years
• Change accessory moves every 6 to 8 weeks for variety and injury prevention
• Focus on progression, not randomness

Variety still has its place, it keeps training fun and helps with motivation, but it should support progress, not replace it.

Want the full breakdown, with examples of how to structure progression properly? Check out my blog here: https://www.simongpt.co.uk/is-muscle-confusion-real/

Learn what muscle confusion really means, why it is a myth in weight training, and how progressive overload drives lasting growth.

03/09/2025

HOW LONG DOES IT TAKE TO LOSE WEIGHT?

Weight loss usually takes longer than we hope and that is why patience is so important. Most people can safely lose 1 to 2 pounds a week, or up to 1 percent of their bodyweight. That might not sound dramatic, but it is the pace that leads to real and lasting results. Quick fixes may give you fast changes on the scales, but they rarely last because they do not build habits you can stick with. Patience means you trust the process, you give your body time to adapt, and you allow yourself to create new routines that actually work in real life.

You will often feel small changes within the first couple of weeks, like more energy or better sleep. Visible results usually take 4 to 6 weeks and it can be 8 to 12 weeks before friends and family notice. Plateaus along the way are normal and can last a few weeks. They are not a sign you are failing, just a sign your body is adjusting. The key is to stay patient and consistent instead of jumping to a new diet.

Progress is not about perfection, it is about steady improvements. Every good meal, every walk, every healthy habit builds up over time. If you can shift your mindset to see those small wins as success, you will give yourself the chance to stick with it long enough to reach your goals.

For much more detail visit my blog: https://www.simongpt.co.uk/how-long-does-it-take-to-lose-weight/

How long does weight loss take? Learn safe timelines, the 1% rule, plateaus, and why patience is often key for lasting results.

28/08/2025

WHAT IS A SEDENTARY ATHLETE?

You can be super fit and still classed as sedentary. Surprised? That’s the idea behind being a sedentary athlete.

It’s when you train hard but spend the rest of your day sitting still. Maybe you smash your runs, nail your rides, or tick off every gym session, but outside of that you’re at a desk or on the sofa most of the time.

Training is brilliant, but it’s just one piece of the puzzle. The small movements you make outside of workouts – walking, standing up, stretching, even fidgeting – play a huge role in how you feel, how you recover, and your overall health. This is called NEAT (non exercise activity thermogenesis) and it could be the missing link if you’re stiff, sluggish, or not seeing the fat loss results you expect.

Long hours of sitting have been linked with tight hips, poor circulation, back pain and even reduced recovery. The good news is the fix is simple. Stand up regularly, go for a short walk, take calls on your feet, move around while the kettle boils. It all adds up.

Movement isn’t just about your training sessions. Breaking up the “sit train sit” cycle can transform your energy and performance.

For much more detail go to 👉 www.simongpt.co.uk/what-is-a-sedentary-athlete

You train hard - but are you still too sedentary? Discover why movement outside of training matters and how to boost your daily activity.

27/08/2025

Hi there 👋 About 10 days ago I shared a post on Instagram about Joe Wicks and how he was struggling with a binge–restrict cycle while cutting out sugar.

I’ve now written a blog that dives deeper into this - why fruit is absolutely fine to include, and how being too restrictive can actually backfire.

It’s not calling Joe out, just putting what he shared into context and showing a healthier perspective.

👉Go to:
https://www.simongpt.co.uk/joe-wicks-fruit-sugar-and-the-binge-and-restrict-cycle/

Joe Wicks cut out sugar, including fruit, and later binged on Jaffa Cakes. Here’s why restriction can backfire and how to find balance.