How long to keep the same plan before you change it
When to change a training plan and when to leave it alone: realistic timelines, the signs a plan is finished, and what to check before rewriting it.
4 min read
Cooking at home: how to get to five dinners a week
How to move from occasional cooking to five home-cooked dinners a week: count your baseline, cook components, and rescue the days you have no time.
5 min read
Protein at breakfast when you have no appetite in the morning
How to get 25 to 40 g of protein into your morning without forcing it: where to start, how long it takes to adjust, and what to change tonight.
5 min read
Sitting all day at work: a movement break every hour
How long the break needs to be, what to do in those few minutes, and how to make it stick on days when meetings run back to back.
5 min read
No time to train: how to audit your week hour by hour
How to log seven ordinary days in half-hour blocks, sort the hours into fixed, stretchy and dead, and find a training slot that survives past week two.
5 min read
Dark and cold: how to keep training when the days are short
Winter days run to roughly nine hours of light and training is first to go. How to move the slot, use the light you get and hold the habit.
6 min read
Six weeks, no results: what to check before you quit
A practical checklist for a stalled plan: count your sessions, check load progression, how you measure, food and sleep, then change one thing at a time.
5 min read
Three meals you know by heart: how to order less takeaway
Why the takeaway app wins when you are hungriest, three meals that cook without a recipe in 12 to 25 minutes, and a three-week plan to learn them.
6 min read
Two new habits at once: why they fail and which one goes first
Why two habits started in the same week usually collapse together, how to decide which one goes first, and an eight-week plan that actually holds.
5 min read
Rest between sets: how your phone stretches a session to two hours
How long rest between sets actually needs to be, why a phone quietly stretches a session to two hours, and the small rules that pull it back to one.
5 min read
Triggers and rewards: attaching training to a routine you already have
How to anchor a session to something you already do daily, which cues actually hold up, and why the reward has to arrive the same day to matter.
5 min read
Snacking in front of the TV: how to break the sofa habit
Why your hand reaches for the crisps the moment you sit down, what evening snacking costs in calories, and the changes that actually stop it.
5 min read
Holidays and houseguests: keeping your routine through a big week
Why seven days of feasting will not undo months of training, the minimum worth protecting, how to build a plate, and what to do the day after.
5 min read
Walking after meals: how long it takes and when to go
How many minutes of walking after a meal are enough, when to set off, and how to fit it into a working day without extra time.
5 min read
Fifteen minutes a day: a training week for when time is short
What fifteen minutes of training actually buys you, a concrete five-day week you can run when time is short, and how to keep making progress.
5 min read
Weekends undo the week: keeping your eating on track Saturday and Sunday
The weekend maths, two anchors that hold your eating together, rules for restaurants and drinks, and how to start Monday without punishing yourself.
5 min read
Habit tracking apps: what helps and what is just decoration
Which habit tracker features actually change behaviour, which numbers are only decoration, and how to set tracking up so it lasts past week three.
6 min read
Two weeks off: how to keep your training routine on holiday
What a fortnight off really costs you, how a twenty-minute session with no equipment looks, and how to plan the first week back before you leave.
6 min read
Shift work and training: how to plan a week that keeps changing
How to build a training week around a rotating rota: how many sessions to aim for, when to train after a night shift and what to cut first.
6 min read
How many weeks until you see a change: a realistic timeline
What actually changes by week two, week six and week twelve of training, how to measure it without going mad, and when a total lack of progress needs checking.
5 min read
Keeping training going through a move, a new job or a baby
A practical plan for training through a house move, a new job or a new baby: how little is enough, what to cut first, and how to restart after a lost week.
5 min read
Shifting your bedtime an hour earlier: a four-week plan
A four-week plan for moving your sleep an hour earlier: how big each step should be, when to get light, and what coffee and weekends quietly do to it.
5 min read
The calendar chain: how ticking off days keeps a routine going
Why marking training days on a calendar keeps a routine steady: what counts as a day, what to do when the chain breaks, and when tracking starts to hurt.
6 min read
Evening prep: the five minutes that decide your morning workout
Exactly what to sort out the night before so you stop negotiating at 5:30am: kit, bag, session plan, alarm and a realistic bedtime.
5 min read