Mind Body Coach App

12/08/2026

Calories count. Most people don’t realise how much they’re actually eating, oncluding me before I did this - one of the best awareness exercises you can do.

Yes, it takes some effort upfront. But you do it once and you’ve got it for life, because you’ll never look at a plate the same way again.

Here’s the experiment. Five days, and you’ll have your own answer.

1. Download MyFitnessPal (free)
2. Grab kitchen scales off Amazon, about £15, one-off buy
3. Weigh yourself on day 1, first thing, after the loo
4. Track everything for 5 days. Every bite, every splash of milk, the oil in the pan, the bits off your kid’s plate
5. Eat around 500 below your maintenance
6. Get your protein up
7. Don’t change your training. No heroics, no sudden marathon
8. Weigh in again on day 5, same time, same conditions

That’s it.

The real win from this exercise, is the shift that happens in your head. Once you can actually see what’s going in, motivation stops being something you wait for. That’s the most powerful part of all.

Psychology first. Then sleep. Then food. Then exercise. In that order.

Five days. Let me know what you find.

Caption’s finished. Anything further is polish, not progress.

05/08/2026

I went at it hammer and tong for 3 days straight. Now I’m flat as a pancake and can’t train at all 💀

Schoolboy error - and it’s the same one that sabotages most people’s progress. Go all in, see nothing in a week, give up.

Here’s what actually works:

🏋️ Schedule 2-3 workouts a week - no more to start

✅ Resistance training with good technique is the fastest way to change your body shape - and you’ll feel amazing for it

🦵 Keep it simple: 2-3 compound sets of legs (squats or lunges), one pushing movement, one pulling movement - balanced training, better posture

🚶 Add short daily movement - 6,000 steps is a solid start

🧠 Then pick ONE small change outside the gym - nutrition, sleep, or behaviour psychology

That last one matters most. 90% of fat loss happens in the 23 hours outside the gym.

It’s a marathon, not a sprint. Start small. Make it sustainable. Don’t do what I did.

Follow for evidence-based fat loss without the burnout 👊

26/07/2026

24/07/2026

You can grind your way through anything - force it, muscle it, white-knuckle it. Or you can get the technique right, and it just flows. Same with fat loss, any health outcome or a desired physique. When you’ve got a clear goal, daily behaviours that support it, and real accountability, results stop feeling like a fight. That’s the whole point of a system - less effort better results.

18/07/2026

15 minutes to train. Went straight to 2 of my top 5 movements - RDL into deadlift, finished with reverse lunges. 2 exercises, 5 sets, technique never rushed.

Deadlifts build functional strength and posture like nothing else.

This is what training looks like when you’re short on time but know that these small sessions - easy to skip - make all the difference long term.

16/07/2026

Cossack squat mistakes:

❌ Heel lifts on the bent leg
❌ Straight leg stays clenched, toes pointed forward as the straight leg can’t relax fully

Both mean you’re unable to access full range.

Grab a TRX or a post. Take some weight through the hands and let the legs relax. Fight to hold yourself up and your body resists the movement - just lower down to a bearable point of tension.

Two ways to use it:

🔹 Mobility drill - bodyweight, slow, 2-3x a week
🔹 Loaded - kettlebell at the chest, 1-2x a week, treat it like a working set

Earn the first before you try the second.

Done right it opens the adductors under load, builds ankle range, trains hip rotation. Same combo that limits your kicks, your splits, your squat depth.

Save this if you train kicks or want deeper squats.

12/07/2026

Our necks haven’t adapted to spending 1,400 hours a year looking down.

Head weighs 10-12lbs. Tilt it forward 45 degrees, the angle you’re probably at right now, and your neck’s holding up >20kg. That’s where the pain and the rounded shoulders come from.

The fix:

Lift your phone closer to eye level when texting etc.

In the gym:

Open the shoulders up with mobility work.

Then teach them to sit back and down. Inverted rows and cable face pulls do this best.

Twice a week.