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Advance Performance & Coaching BSc Sports & Exercise Therapist | Level 3 Personal Trainer | Level 4 Strength & Conditioning Coach

A few hills I’ll happily die on.There’s a lot of advice out there that sounds convincing because it’s delivered confiden...
05/10/2026

A few hills I’ll happily die on.

There’s a lot of advice out there that sounds convincing because it’s delivered confidently. That doesn’t necessarily make it good advice.

I’d rather question it, look at the bigger picture and actually understand why we’re doing something before telling you to do it.

Especially when it comes to your body, your training and your health.

Knowledge is power ⚡️⚡️⚡️

01/10/2026

If you’re going to invest your time, money and trust into someone, you want to know that you’re working with someone who knows what they’re talking about. I have my degree, my qualifications and years of experience working with people across rehab, strength, sport and general training, but I don’t think that’s where good coaching ends.

I know that the person standing in front of me isn’t a case study. Your training has to fit your life, your goals, your history and what you actually enjoy. It’s knowing when to push and when to pull back. It’s being able to change the plan without seeing that as a failure. It’s being willing to say “I don’t know” and go and find out.

One of the most underrated parts of coaching is making someone feel safe enough to be honest with me. To tell me they’re struggling, that something hurts, that they’re scared to try something, that they don’t understand, that they’ve had a s**t week. You can’t coach someone properly if you don’t know what’s actually going on.

I also don’t want to be the coach who thinks they have all the answers. I’m still learning. I lean on other professionals. I ask questions. I change my mind when the evidence or experience tells me I should.

This is what I value most about coaching now. Not just helping someone get stronger or return to the thing they love, but watching them become more confident in their own body along the way.

Because ultimately, I don’t want you to just trust *me*. I want you to leave feeling like you can trust yourself a little more too. 💜

29/09/2026

Your hips are responsible for A LOT. They need to produce force, control movement and manage load across different positions — especially when you’re running, lifting or playing sport.

Here are 4 ways to challenge them a little differently:

1️⃣ Banded hip flexion
2️⃣ Tall-kneeling step-up onto a plate
3️⃣ Prone bent-knee hip flexion
4️⃣ Single-leg glute bridge

Don’t fall into the trap of just adding exercises for the sake of it. Choose movements that target what you need to work on, then progress them as your strength and control improve.

No one exercise is going to make your hips “bulletproof”. But building the capacity to handle the demands of your training is a pretty good place to start.

Save these for your next session. 💜

24/09/2026

There’s a lot of fitness advice online.

And honestly, some of it makes me cringe a little.

Not because everything needs to be complicated — but because things are often presented as fact when they’re actually far more nuanced.

I have a degree in Sports and Exercise Therapy, alongside qualifications in strength & conditioning and personal training.

But qualifications aren’t about being able to say “I know more than you.”

They give you a foundation.

The real skill is knowing how to apply that knowledge to the person in front of you.

Understanding when to push and when to pull back.
Knowing when an injury needs modifying rather than avoiding.
Understanding that more intensity isn’t automatically better.
Knowing that the same programme won’t work for everyone.
And being able to recognise when something is outside your scope and someone needs another professional.

That’s the approach I try to bring to my coaching.

Evidence matters. Experience matters. And so does continuing to learn.

Because the goal isn’t to give you the most complicated training plan, the hardest workout or the quickest result.

It’s to help you understand what you’re doing, why you’re doing it and how to keep progressing when things inevitably change.

Social media can be a bit of a minefield.

So if you’re taking the time to invest in yourself, just make sure you’re taking advice from the right people.

And if you’re still not sure? Book in with a professional. 💜

You can train 5 days a week, leave every session dripping in sweat and still feel like you’re going round in circles.Bec...
22/09/2026

You can train 5 days a week, leave every session dripping in sweat and still feel like you’re going round in circles.

Because working hard and training with purpose aren’t always the same thing.

And if there’s one thing I really want you to take away, it’s the last slide ⭐️

Changing how your body looks can be a goal, but it doesn’t have to be the only reason you train.

I’m not against weight-loss goals, classes or a tough session, they all definitely have their place.

But I don’t believe your training should be built solely around burning calories, chasing exhaustion or doing whatever workout happens to be on the plan that day.

I want to know what we’re building and YOU should know it too.

Are we developing your strength? Improving your capacity? Working towards a performance goal? Building confidence after an injury? Helping you feel more capable in your everyday life?

And when something isn’t going to plan, are we adapting — or just pushing through and hoping for the best?

That’s what coaching means to me.

It’s not just telling you what exercises to do. It’s giving your training direction, helping you understand why you’re doing it and making sure the plan can evolve as you do.

Because the goal isn’t to spend the rest of your life chasing the next workout.

It’s to build a body you feel confident in, capable of using and able to keep doing the things you love.

Train Strong. Stay Resilient. 💜

10/09/2026

Yesterday, I had a conversation with a long-term client that I haven’t stopped thinking about.

When they first came to see me, the goal was managing pain, then we started building strength.

We had PBs to work towards. Things to aim for & progress to measure.

But recently, I challenged them to think about something different:

What do you actually want your body to be able to do?

Big goals. Small goals. Random goals. Anything.

The answers?

To paddleboard on their next family holiday.

To dance around the house without worrying about hurting themselves.

To do a pull-up.

And to hold their own bodyweight in a tricep dip.

I loved every single one.

Not because they’re the goals I would have chosen for them.

But because they’re theirs.

They’re connected to their life. The things they want to experience and the confidence they want to have in their body.

And it made me think about how easily training can pull us into focusing entirely on what we want our bodies to look like.

There’s absolutely nothing wrong with aesthetic goals but I don’t think they should be the only goals we have.

Because we’re also training for the holidays we haven’t taken yet, for the things we’ll say yes to because we feel physically capable, for running around with future grandchildren, for getting older without feeling like we’re becoming more limited, for dancing around the kitchen without worrying about getting hurt.

For living.

And that’s how I approach both coaching and my own training.

Yes, we might have performance goals. You might want to get stronger, run faster, hit a PB or change how your body looks.

But underneath all of that, I’m always thinking about something bigger:

What are we building this body for?

What do you want to be able to say yes to?

What do you want to feel confident doing?

And how can we train now to help you keep doing those things for as long as possible?

That’s how I coach.

And honestly, it’s how I train too.

We’re not just training for the next goal. We’re building for the life that happens around it.

Train Strong. Stay Resilient. 💜

No BS, that’s how I coach⚡️I’m not going to promise you a quick fix, tell you what you want to hear or hand you a progra...
01/09/2026

No BS, that’s how I coach⚡️

I’m not going to promise you a quick fix, tell you what you want to hear or hand you a programme and leave you to it.

I’ll hold you accountable. I’ll challenge you when I think you can do more. And I’ll also tell you when doing more isn’t what you need.

If you’ve got an injury or recurring niggle, we don’t just work around it forever. We’ll figure out what you can do, what needs improving and how we can build you back up.

But I’m not going to pretend I have everything figured out either.
None of us do.

I’ve had my own setbacks, I’ve struggled with consistency at times and I’ve tried plenty of different approaches with my own training. I’m lucky to work in an industry where I can lean on other professionals, ask questions and get another perspective when I need it.
And I think that’s important.

I’m coming to you with experience, but I’m also coming to you knowing that I’ll never stop learning.
The same applies to you.

You don’t need to have everything figured out before you start. And as you grow, your training will need to grow with you.

My job is to give you the structure, knowledge and support to keep developing — while helping you understand your body and take ownership of your progress.

If that sounds like an approach that would give you the kickstart you need - DM me ‘START’ and we can chat💜

10/08/2026

I think plyometrics get put in the “advanced athlete” box far too quickly.

But if you run, lift, play sport, or just enjoy being active, being able to produce and absorb force quickly is useful.

Plyometric training can help you:
→ produce force quickly — useful for running, jumping and changing direction
→ get better at landing and absorbing force — so your body is better prepared for the impact of running, jumping and sport
→ improve coordination and control — helping you respond quickly when movement isn’t perfectly predictable
→ build tolerance to higher loads and faster movements — rather than only training your body at slow, controlled speeds

And that’s where the injury-resilience side comes in.
Injuries aren’t completely preventable, but gradually exposing your body to the types of forces and movements you’re going to experience can help build the capacity to handle them.

You don’t need huge box jumps or complicated drills to give it a go.

Start simple. Build control. Progress from there.
Why don’t you try the drills above to get you started⚡️

Train Strong. Stay Resilient💜

28/07/2026

Most advice around hypermobility starts with a list of things to avoid.

I’d rather start with a list of things to build.

That’s the difference.

* Single-Leg Romanian Deadlift (RDL)
* Front Foot Elevated Split Squat (FFESS)
* 45° Back Extension Isometric Hold
* Copenhagen Plank (hip adduction hold)

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