We are into September and this week represents the end of the summer in functional terms for most people. The kids are going back to school next week and many offices are asking staff to come back in from Monday. This means we have started the third natural fitness drive of the year – The run in to the festive period.

For me, I have been all guns blazing for what will be my 5th Fitness Model Show in Brighton next Sunday. If you follow me on social media (Instagram / Facebook ) then you would have seen various progress shots over the last few weeks (See the photos below if not). This means my goals for the end of the year are more about re-balancing my body after all these efforts. I will look to rebuild some elements I have ignored in my fitness and re-establish some nutritional habits which have been neglected over the prior few months.

There are 18 weeks left in the year and that means plenty of time to still achieve some amazing results. It is enough time to drop two dress sizes, go from walking to running 10km. In the months ahead you could lose 10-15kg (20-35 lbs) or take 2-4 inches off your waist. There is so much you can achieve, but what are the best steps to take?? For me it would be something along the lines of:

Make A Move With Food – If you follow anyone who is known for their body in the health & fitness arena whenever they “get back on it” they almost always start by planning out their food. This goes against what most people do which is head to the gym. So make a commitment in the area of food (or drink). You can do this by trying out a new eating regime, planning out your food for five days, eliminating a food group or trying a fasting protocol etc. The approach you use if far less important that just doing something to change things up.

Get Some Support – Too often we try and do things all on our own when it comes to health & fitness. This greatly reduces the odds of you succeeding. In motivational terms we will always do more when others are around. So to increase chances of getting results get other people involved.

You can do this by hiring a coach or trainer, forming a fitness group with your friends, joining a weight loss or exercise group, set up a fitness whatsapp group or using an online club or Facebook support group such as my Body Transformation Club.

Expand Your Exercise Options – One problem many people have with exercise consistency is how few options they have for being active. A beneficial task to do when you are motivated is to explore some new exercise methods. It takes a little trial and error but when you have more exercise options you have a much greater likelihood you will be consistent with fitness, especially during a lower motivation phase.

You can do this by picking a new exercise plan to follow, experimenting with classes you haven’t done before or trying a new sport. It is also good to try exercising at different times of the day to which you are accustomed to.

Focus On The Long Game – This email is about getting results over the next 3/4 months. However, I always keep an eye on the long game. So while I really want you to be looking and feeling amazing in January 2022 I also want you to be in a same or better place in January 2027.

For such long term successes it always comes back to you and your natural behaviour patterns. The key to this is the adaptability of your behaviours, in practical terms it is not just about following Plan A. It is about how else can you achieve results when things aren’t all going well. I discuss this extensively in my book, The Grand Unified Theory of Weight Loss.

You can work on this by trying out different strategies even when you have a plan that is working for you. For example, you may be loving your exercise schedule at your local yoga studios but you choose to add in running as well in the evenings for times when you are travelling. Perhaps you are sticking to your home food prep perfectly but you decide to try and lose fat without making any food at home for the next week to prepare you for when work is crazy busy. You could be the kind of person who always eat four times a day without snacking but you decide to try some intermittent fasting methods for times when people are staying with you and messing up your eating routine.


Springing Into Action – You may not naturally be pumped for a new fitness drive right this minute but do not worry, the way to raise your motivational levels is through action. So simply start with the lowest level of action you are open to doing. Then after completing this you will naturally find yourself prepared to do more and before long you will have found some new motivation to raise your levels. 

You can do this by simply thinking about what is the lowest level of action you are prepared to do (forget what you should be doing) and then do it!! 

Photos –  Some progress shots I have been sharing on social media over the last few weeks. I will compete in the UKBFF South Coast Classic a week on Sunday in the Masters Men’s Physique category (over 40s).


Battersea park was created in 1858. For me and many others Battersea Park is considered one of London’s most interesting Parks housing Battersea ZooBattersea Evolution Exhibition Centre and right next to Battersea Park Dogs & Cats Home and the iconic Battersea Power Station

Oval & Kennington – For Personal Training in Oval & Kennington please  contact me. I am available for sessions in homes, private gyms or parks for Oval & Kennginton Personal Training

Read my new book, The Grand Unified Theory of Weight Loss, which details why you may have struggled previously to get results and what to do about it. It encompasses every possible situation or block which varies greatly between any two individuals. Read more>>