Epitome Fitness and Coaching (2026)

10/08/2026

Reframe your identity

If you want to workout and diet while on holidays, then I’m happy for you.
Go for it.
No judgement.

Why won’t I train on holidays?

Because I train FOR them.

Fit enough to trek jungles and steep temple steps and beach walks.

Resilient enough to endure long flights, car trips, all day safaris and tours.

Educated enough to enjoy endless food experiences and try new flavors without guilt.

Confident enough to take charge and make plans and be a leader when needed.

Grateful enough to meet people, explore, experience and appreciate new things and places.

You see, I don’t feel the need to find a gym, do bodyweight workouts on a boat deck, or panic I’m gaining weight or getting anxious I’m not “staying on track”

LIFE is the track.
Not the gym.
Not the diet.

The gym and all that goes with it is part of the overall plan.
It helps assist in forming who you can be and what you can do.

It’s not the ENTIRE plan.

It, and its work, its weekly schedule, the work I do and the people I meet forge the ability to live life.

It’s not my identity.
It’s PART of what I do, NOT who I am as a person.
There is a lot more to me, and you, than that.

But it helps in allowing me, and you, to devise a person and lifestyle that is somewhat complete.

Training, nutrition and fitness will always be part of life and always be there.

Life, won’t be.
Don’t miss the forest for the trees …

Want to learn how fitness can help change your life without it taking away from it ?

Drop me a DM today!

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02/07/2026

Progression

Progress means getting nearer to the place you want to be.

And if you have taken a wrong turn, then to go forward blindly does not always mean you get any nearer.

Push and pull.
Ebb and flow.
Three steps forward, one back.

If you are on the wrong road, progress means doing an about-turn and walking back to the right road; and in that case the one who turns back soonest is the most progressive.

When Stephanie Savona started her goal of getting stronger it involved several elements to achieve it.

Technique tweaks.
Recovery optimization.
Making and rectifying mistakes.

And over time and meeting her where she was within her abilities lead to progression.

We should strive to welcome change and challenges, because they are what help us grow closer to our goals.

Every day you can make progress. Every step may be fruitful.

But inevitably they will stretch out before you an ever-lengthening, ever-ascending, ever-improving path.

When you trust the process, progress won’t be linear BUT it is inevitable!

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13/06/2026

Perspective

Getting people to succeed sometimes takes a change in perspective.

Coaching is about that.
Looking at things a different way, taking them in another direction and helping them see things they don’t envision in the moment.

When Bilal asked me to help him it was clear he had tenacity and goals.

Which is a great thing to possess. But he needed what I possessed.

The skill of perspective change.

I had to change the way he looked at things within his training.

Patience.
Skill acquisition.
Methodology.
Education.

Within these lies successive leaps forward into understanding and progression.

And that’s when the tenacity he had came into effect and the goals he wants to accomplish become achievable.

Now his perspective has changed. And he now can see how all the elements blend together to allow him to get what he wants.

As a coach it’s my job to help individuals in a way that is specific to THEM.

Only then do they feel THEY can obtain what they once thought was out of reach.

What’s out of reach for you?
Drop me a DM see if we can get you there!

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06/12/2022

Want more muscle?

“You can’t carve a sculpture from a pebble”

In terms of building a better physique there are going to be a few key aspects you simply can not deny.

This rings true for both men and women.

If you truly want more muscle and a more muscular physique, then missing out on these elements will just have you spinning your wheels to nowhere.

So, what should we focus on?

🔹Nutrition: having an extra protein shake post workout, won’t cut it. Protein alone is not the sole driver for lean tissue gain. It’s total calories. If you under eat just to keep your abs, you’ll just end up staying skinny … with abs.

🔹Weight Gain: it’s a necessity. That does not mean “getting fat”. But you’re going to need to be in at least, a slight calorie surplus above maintainence to be able to grow, and get stronger.
Fearing slow steady gains on the scale will keep you the same size with no muscle gain.

🔹Patience: If you’re not willing to stick to a program, progressively overload, recover properly, nail your nutrition, and train like you want muscle, week in week out, for months on end, guess what?
No gains.

You need to break the cycle of “cutting and bulking” every 6 weeks and actually commit to a phase of improvement and growth.
It takes time. And work.

Or guess what?

You … JUST LOOK THE SAME!

Adding quality lean tissue is way more work and time consuming than dieting down to reveal what you’ve built.

But there is no point peeling back the layer to reveal nothing, when you haven’t built it.

Stop being a pebble.
Grow into a slab of marble.
Then …. Sculpt.

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06/12/2022

Client Progress.

Those of you that follow me, and have worked with me, know my philosophy on making change.

We don’t do “challenges”
We don’t do “summer shreds”
We don’t do “X day transformations”

What we DO is:

Lifestyle change
Education
Mindset shift
Sustainable results

Marc was no different.

A year of the above, and Marc has changed his life.

For a young guy, Marc is very driven.
University, part time work, a member of a big family, also does Muay Thai and makes time to train with me 3 days a week.

The last year involved all of that, plus more.
Holidays, Uni projects, a broken toe, plus many many other commitments.

But we play the long game.

Nutrition, Powerlifting and slight lifestyle changes, then … making everything work in with his commitments is where the results come from with our time together.

Remember, 3 hours a week in the gym with me is all the 1 on 1 time we had.

The rest, was up to him to execute.
And as you can see, he did that consistently over the last 12 months.

But together as a team is where the magic happens.

Support.
Communication.
The ability to adjust.

It’s always a team effort.
It always takes two.

But regardless, if you’re not willing to put in the patience, time and the ability to be consistent then you’re going to find it harder than it should be.

Congratulations Marc!

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21/11/2022

Why Reverse Sled Drags?

Myself and my clients like them so much! Ok maybe “like” is a stretch.

“Like” mainly because, they are ‘easy’ on the body.

I mean ‘easy’ because, as anyone who has ever pushed or pulled a weighted sled knows, they are anything but easy.

Still, while they are brutal and difficult, they are quite ‘easy’ on the joints.

Got knee problems?
Reverse sled drags are great because they allow you to train your quads in a knee happy way.

If we look at it, each step of a reverse drag mimics a move named ‘Terminal Knee Extension’ (TKE), a popular knee- rehab movement.

Got back problems?
Again, reverse drags let you to train your legs without any spinal loading.
Upper back gets used for creating tension, posture and great for the thoracic region isometric work during the pull.

Your quads, forearms and shoulders will be under plenty of stimulus while you do them, but the next day you will be fine, which is great because it allows you to increase the frequency, thereby giving you more opportunities to train more!

And to top it all off, your grip strength, conditioning, GPP and all round badassery get a good workout also.

So go hook up, get tight, and start pulling!
Trust me, you won’t regret the results!

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21/11/2022

There’s NOTHING special about ‘Inflammatory Foods’

“Inflammation”

Huge buzz word in the industry.

Basically if you got it, you’re going to die.

No not really.

Let’s look at what it is:

It’s a response within our body that is normal.
It has a role in things such as fighting infections.

It turns out that while inflammation is often cast in a negative light, it’s actually essential in small amounts for immune-surveillance and host defense.

In short, both too little and too much inflammation both cause problems.

In terms of food consumption, every time we eat, technically has some sort of inflammatory response within the body, as it is broken down for fuel.

But can diet make inflammation worse ?

Yes.
BUT …

It depends on such things as:
🔹Overall pattern of diet.
🔹Total calories consumed.
🔹How we respond to specific foods in terms of immune response.
🔹Food quality.
🔹And quantities of certain foods.
🔹Stress, and gut health.

As always, there is CONTEXT to everything.

So when someone says “don’t eat that food” cos “iNfLamMatoiN I guarantee you 99% of the time they are trying to trigger an emotional response and attempting to ‘scare’ you from eating that food.

So, of course, NO, don’t eat a rubbish filled, highly processed diet, of excessive calories while also avoiding exercise and movement, while you’re stressed to the eyeballs and it’s a good chance you’ll be just fine.

As always, individual nuance to everyone and everyone’s situation.
But, listen to the RIGHT people.

Not those afraid of enjoying one donut who wouldn’t know inflammation if it kicked them in the 🍑

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21/11/2022

Overestimate/Underestimate

Almost universally, we tend to overestimate what can happen in the short term and underestimate what can happen in the long term.

Maybe you feel as if you only achieved a few tiny goals worth of results done today.

All I can say is that over the long term, those productive, tiny goals add up, even if it doesn’t seem like it in the moment.

We always overestimate the change that will occur in the short term and underestimate the change that will occur in the long term.

Look at it like this:

When it comes to your heath and fitness goals, each day for example you implement small changes.

Drink more water.
Consistent daily activity/exercise.
Consume more protein.
More veggies and fruit.
Get daily sun.
Improve your sleep.

Now in one week, the changes you see, and possibly feel, won’t be significant.

BUT …

Being patient, consistent and committed, not deviating from any of the above for a whole year will drastically change your life.

Many of you simply don’t get that satisfaction after a week because your outlook is skewed.

It’s been 1 week.
What do you expect?
Stick with the same thing week after week, soon it becomes so automatic you don’t even register the small changes anymore …

Then 52 weeks later …

You’ve manifested the changes YOU WANT.

Yep. Results.

Work short term.
Strive for long term.

You’ll be surprised.

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27/10/2022

Want a bigger back?

Plenty of back and forth on social media about how to “train your back”

Hmmm ok.

Claims of …

Angle this.
Variation that.
Use this grip.
Don’t use that grip.
Upper arm here, upper arm there.

The list grows larger.
A very confusing list.

While I agree there is nuance with anatomy and bio mechanics training the back, it’s getting out of hand.

So what do I do?
Pick up heavy s**t and walk with it.

The Farmers Carry are a once a week staple for me for many reasons.
But the carry over into my back development is there.

And not a Lat Pulldown in my program.

Let’s see why.

During a heavy carry:

The latissimus dorsi —
commonly referred to as the lats, is most commonly known for its role in moving the arm toward and around the back of the body. During the farmer’s carry, the lats play a slightly different role, most notably stabilizing the pelvis and interacting with the abdominal muscles in everything from respiration, maintaining shoulder positioning to protecting the spine.

The trapezius —
commonly referred to as traps, is a large muscle spanning the better part of your upper and mid-back. This large muscle plays a vital role in stabilizing the scapula (shoulder blades) as it is the main muscle producing tension in the upper back while holding the weight in your hands. Each of the three divisions of the traps is hard at work during the farmer’s carry to help maintain tension and stability in the back.

While I do isolate my back with other movements I have picked ones I get the best stimulus from with minimal fatigue while still being able to do sets of a heavy Farmers Carry once a week.

Bring on the thickness.

Stop overthinking it.
Start training. Better!

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26/10/2022

What is Body Dysmorphia?

A full on-set of body dysmorphia can be very distressing for the person suffering it.

Look I get it.

In the realm of heath and fitness, it can swing both ways.

Extremes are prevalent in terms of diet and exercise and our image.

Most of us, are not fully “happy” with certain aspects of our appearance.
Even me!
But we can kind of brush it off, and it really isn’t an issue.

But for someone who suffers, it can severely impact their perception of their appearance.

How will you know?

Here are some signs that may highlight more serious issues:

🔹Thinking there is something inherently “wrong” with you due to these imperfections.

🔹Anxiety caused by you thinking people around you discuss or talk about you.

🔹Becoming fixated on that particular “area or body part”

🔹Allocating time, effort even money to “fix or change” these perceived problems.

🔹Missing or skipping social occasions or going out due to anxiety or fear of your appearance.

While these are simplified and broad points, there are many more indicators that can highlight this issue.

And they apply to both men and women.

It can become much more detailed, obsessive and mentally draining for anyone suffering this condition, and professional help is out there and highly recommended.

Don’t suffer in silence.
Reach out if you need help!

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Epitome Fitness and Coaching

10/08/2026

02/07/2026

13/06/2026

06/12/2022

06/12/2022

21/11/2022

21/11/2022

21/11/2022

27/10/2022

26/10/2022

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