CORE Fitness

Personal Trainer and Online Fitness Coach

I help people TRANSFORM their health and fitness

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23/03/2026

HYROX race week is here 🏁

TIPS: 73-77/365

5 tips to perform at your best:

1. Taper your training 📉
This isn’t the week to go hard. Reduce volume, keep movement light, and let your body recover so you’re fresh on race day.

2. Prioritise carbs 🍝
Increase your carb intake in the final 2-3 days. You want full glycogen stores for all those runs and stations.

3. Hydrate properly 💧
Don’t just chug water the night before. Stay consistently hydrated all week, and consider electrolytes.

4. Practice your race pace 🏃
Do a light session early in the week to dial in pacing. HYROX is about control, not going all out too soon.

5. Nothing new on race day 🚫
No new shoes, no new nutrition, no experiments. Stick to what your body already knows.

Trust your training. Execute your plan. Go enjoy it 🔥

Final bonus tip for race day… get yourself some socks… they will change your sled game forever…

23/03/2026

Race week…

If I’m honest… I’m nervous.

This one feels different. Coming back from injury hasn’t been linear.

It’s been frustrating, humbling, and at times, really hard.

There were moments I didn’t know if I’d feel like myself again.

And coming back to this venue makes it hit even more. I desperately wanted to race it…

This is where I did my first HYROX Pro Solo race last year… so there’s a lot of nostalgia tied into it too.

So this race isn’t about a time, a PB, or proving anything.

It’s about showing up.
It’s about trusting my body again.
It’s about seeing if I can make it through the whole race and actually enjoy it.

As a coach, I’ve always felt that pressure to perform. To have it all together. But this week, I’m choosing to put that aside.

And I’m also really aware of how lucky I am to even be here, worrying about a race. There are so many people who don’t get that privilege, so I don’t take this for granted.

Because just being able to stand on that start line again means more than any result ever could.

No expectations. Just movement, resilience, and a quiet reminder of how far I’ve come.

Let’s see what’s there on race day ✌🏻

20/03/2026

Tips 68-72/365:

Staying lean all year can be difficult…

My weight fluctuates up and down with seasons, birthdays, Christmas etc… but it always stays in a range…

5 fat loss tips you need to help you do the same:

1. Stop drinking your calories 🥤
Liquid calories add up fast and don’t fill you up. That Frappe doesn’t need the syrup or cream… if your coffee is more than 150 cals then it’s not a coffee… it’s a milkshake.

2. Walk daily 🚶‍♂️
Steps are underrated. Aim for 7000 minimum but any increase on your current amount will help.

3. Eat protein first 🍗
It controls hunger and supports fat loss. I eat my protein and veg first at every meal. Protein and fibre ✅. Then eat the carbs and stop if you’re full.

4. Don’t skip meals just to binge later ⚠️
Consistency beats extremes. I’ve seen plenty of of people intermittent fasting and not losing weight… because they just binge the same amount of calories on a smaller window… space your meals out and keep protein high!

5. Be patient ⏳
Fat loss is slower than you think… 1-2lb a week is FAST!!!! so be patient… any more than that and you’re risking muscle mass and you’ll feel restricted and binge.

19/03/2026

TIPS 63-67/365 to get us back on track 💪

1. Walk more than you think you need 🚶‍♂️
If you’re not moving, you’re missing out. Aim for at least 7000 steps a day…fat loss, heart health, and mental clarity all benefit.

2. Protein is your best friend 🍗
Struggling with energy or cravings? Prioritise protein at every meal. It keeps you full, supports muscle, and helps recovery.

3. Sleep like it matters (because it does) 😴
I struggle with this the most.
No supplement beats 7–9 hours of quality sleep. Better sleep = better mood, better workouts, better results.

4. Lift something heavy 🏋️
Strength training isn’t optional, it’s essential. It boosts metabolism, builds muscle, and protects your body long-term.

5. Stay consistent, not perfect 🔁
Missed a workout? Over eaten? Doesn’t matter. What you do MOST of the time is what counts. Get back on track today.

Let’s keep going

19/03/2026

TIPS 58-62 / 365

Been slack so here’s some quick fire tips:

5 health & fitness tips to keep the momentum going

1. Hydrate before you caffeinate 💧
Start your day with water before coffee. It wakes up your system, supports digestion, and helps energy levels naturally.

2. Don’t skip the basics 🥗
Whole foods > fancy diets. Focus on lean protein, fruits, veg, healthy fats, and carbs that fuel you…not just fill you.

3. Train your mindset too 🧠
Your body won’t go where your mind won’t push it. Build discipline by doing the things you don’t feel like doing.

4. Warm up properly ⚡
A few minutes of mobility and activation can prevent injury and improve performance. Don’t rush into workouts cold.

5. Track something 📊
Steps, workouts, food, sleep!

Awareness drives progress. What gets measured gets improved.

Small actions. Big results. Let’s keep stacking wins

15/03/2026

A week in my camera roll…

A bunch of random photos to everyone else…

To me, these people and these places mean the world 🫶✌🏻

What a great life I have.

Forever grateful

15/03/2026

HYROX is an endurance sport.

The best athletes in the sport didn’t get there in a year.
Many of them spent years building endurance in sports like running and cycling first.

So stop expecting instant results.

Endurance adaptations take time.
That’s literally the point… you have to endure.

Yet people expect sub-60 races within a year of starting.

That’s not how high performance works.

Top level sport is built in long-term cycles, just like Olympic programs.

4 year vision.
Yearly goals.
Then break the year down again.

That’s how you make progress without breaking yourself.

Yes, some athletes improve fast…

But a lot of them burn out just as quickly.

My HYROX Pro progression so far:

May 2025 — 1:23
Oct 2025 — 1:18
Dec 2025 — 1:16

4-year goals:

2026 — Sub 1:15
2027 — Sub 1:12
2028 — Sub 1:10
2029 — Podium + Worlds Qualification

I share my goals publicly because it keeps me accountable.

But I’m also realistic.

I’m a husband, full-time coach, dad of two homeschooled girls, and I operate on 5–6 hours sleep most nights.

Not the perfect setup for big performance goals…

But we move.

11/03/2026

🔥 First Powerlifting Class – Deadlift Night 🔥

What a way to kick off our very first Powerlifting Class tonight! The focus was all about the deadlift.

Learning the setup, building strong positions, and finishing with some seriously impressive lifts.

Everyone brought amazing energy to the session, pushing themselves and supporting each other at the barbell. We even saw some huge personal bests 👏

🏋️ Rachel – 115kg PB
🏋️ Emma – 105kg PB
🏋️ Emmy (11 years old!) – 60kg PB

Seeing lifters of all levels step up, challenge themselves, and smash new records is exactly what these classes are about. From first-time lifters to experienced athletes, the effort and encouragement in the room was unreal.

This is just the beginning 💪

If you’ve ever wanted to learn the big three lifts, build strength, and be part of a supportive crew, our Powerlifting classes are officially underway.

Bring on the next session 🔥

11/03/2026

29% of the UK is classed as obese.

34% of adults don’t even meet the bare minimum activity guidelines.

Credit to for the data and post, I was so shocked I looked it up… and it’s TRUE!

That’s not just a statistic, it’s a wake-up call.

it’s not because people don’t care… but because modern life makes it easy to sit, scroll, and postpone taking care of ourselves.

But here’s the truth:

150 minutes a week.

That’s just over 20 minutes a day to move your body, strengthen your mind, and invest in your future.

Not for aesthetics. Not for ego.

For health. For longevity. For your family.

Stop telling yourself you don’t have the time, it’s bullsh*t…

You know, I know it, you phone screen time knows it…

Your future self and the people who love you will thank you for making it the decision to move more.

Exercise is hard… so is being ill all the time time…

Choose your hard…

Tip 57/365 - Stop making excuses

08/03/2026

Happy International Women’s Day.

As a coach, I’m in a unique position where I get to train predominantly women.

Honestly, it’s something I’m incredibly proud of.

Every day I see women walk into the gym and challenge the idea of what they’re “supposed” to be capable of.

I see strength built from the ground up. I see confidence grow rep by rep. I see women push past limits they once believed were fixed.

As a man coaching women, it’s not something I take lightly. My role isn’t just to program workouts…it’s to create an environment where women feel strong, capable, and supported while they discover just how powerful they really are.

The dedication, resilience, and work ethic I see from the women I train is something that inspires me daily.

Strong women aren’t the exception, they’re the standard.

So today I’m celebrating all the women who show up, put in the work, lift each other up, and keep getting stronger in every sense of the word.

It’s a privilege to coach you. 💪

Tomorrow is Ladies Lifting night at 6pm and we get to do it all again!

07/03/2026

WHAT A DAY!!!!

Squat - 130kg
Bench Press - 70kg
Deadlift - 125kg

Total - 325kg

Division won 🥇
British Champs qualification secured ✅

You have no idea what this woman has put into this…

This was her FIRST competition!

Stepping up to the platform was the win, the rest is a bonus.

Well done Laura Higgins

The count is zero… the build continues.

Great event Platform Gym, Barnstaple

Superb day out!

06/03/2026

Winning in sport doesn’t mean the same thing to everyone.

For some people, winning is standing on a podium.
For others, it’s adding 10kg to their lift after months of hard work.

For one athlete, winning might be breaking a personal best.
For another, it’s simply showing up and training consistently again after injury, burnout, or a difficult year.

Some people are chasing medals.
Some people are chasing confidence.
Some people are just trying to become a healthier, stronger version of themselves.

The scoreboard doesn’t tell the whole story.

Because the person who finished last might have already won by just being there.

But the outside world will always have opinions.

People will always try to define what winning should look like for you.

The real skill is learning to shut out that noise.

Focus on your progress.
Focus on your journey.
Focus on the wins that actually matter to you.

Because in sport and fitness, the only definition of winning that counts… is your own.

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