If you didn't already know, I'm a HUGE sports fan.

I was up past midnight last night watching the European team lift the Ryder Cup!

​Seeing an Irishman sink the putt that sealed the trophy was particularly sweet.

But unfortunately, my weekend wasn't all glory...​

Because I'm also a Man United fan 😑​

Now, this isn’t a sports column, it’s a health and fitness newsletter. But there are some powerful parallels between the struggles of the Manchester United manager and the challenges you might face with your own health…

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Ok, so why have I brought my beloved (unfortunately) Man United into the equation today?

It's simple ⤵️

Our manager is the most arrogant football manager around, but he lacks the reputation to back it up.

​We're currently languishing around the bottom of the league and have lost more games than we've won.

​This guy also has the worst win-percentage of any Utd manager since the second world war. That's how bad he is!​

But he's adamant that he won't change his approach. He's wedded to a certain philosophy, which is admirable, but not when you keep losing.​

How determined is he to never change?

​"No, no, no," he said. "No one. Not even the Pope will change...

So the team keeps losing?

Your reputation is being destroyed?

The media and fans are calling for you head?

Yet you still won't change or adapt in the slightest way?

He seems to be ok with the inevitable sacking that is clearly coming his way sooner rather than later.

It reminds me of the saying...

Imagine being so short-sighted and "proud" that you're willing to get the sack from arguably the greatest job in football because you refuse to adapt.

​Utter madness! I'll admit that writing that was me venting slightly 😂

But let's move on from the football and the to the stuff that matters, which is your health.

How does this tie back to your own health and fitness struggles?

After coaching for over a decade, one pattern stands out above all else:

People who stay stuck usually have one thing in common — a resistance to change.

Even though they say they want to change and on the surface I 100% believe them. Like who wouldn’t want to look better and feel healthier?​

I don't think there are many.​

But saying you want to change and actually doing it are different stories altogether.​

The first lets you plan, dream, and try a little, giving you a big old rush of serotonin in the short-term.

But the later requires "deep work" that's uncomfortable, and this is where people get stuck.

Before I give you advice on fixing the situation once and for all, let's get bloody real...​

If you've tried to lose the same 15kgs for the last 20 years, what makes you think this time will be any different?​

If you're "doing the right exercises" but you keep waking up with back pain, don't you think something is wrong?​

If you've always struggled to stay consistent with the gym, but refuse outside help, don't you see what the issue is?​

If you keep failing goal after goal after goal, why will your next attempt be a success?

​And lastly, if "I'll start again on Monday" is your favorite catchphrase, why can't you see the issue at hand?

​If something hasn’t worked once, you try it again. Hopefully the 2nd or 3rd time it works. That's how I approach pancakes.

​BUT if you're nine of ten attempts in and you're still doing the same thing, you NEED to change your strategy.

Not only does this harm your health, it also chips away at your resilience and motivation. Each time you get knocked back again you lose a little bit, then a little bit more, and a bit more after that.

I've seen this in countless clients before they found me. I've literally had to drag them off the proverbial floor and get them restarted.

The crazy thing is that I'm telling you something that you already know.

So, if you keep finding yourself in this vicious cycle, with vicious being an understatement, here are the steps you need to follow to break free once and for all:

​

1. Ask for help, better yet, invest in it.

I’m biased, of course, but with good reason. If you’ve been going at it alone and still aren’t where you want to be, that’s all the proof you need. Chasing the dream of “doing it alone” doesn’t make you stronger, it keeps you stuck. The strongest move you can make is asking for help. When I started coaching in 2015, I eventually realised my limits. By 2018, I spent £4500 on a 6-month mentorship. The very next year, I landed at London’s number one gym. That’s not a coincidence.

2. Be brutally honest with yourself.

Admitting you’ve failed isn’t fun, nobody likes it. But it’s the first crack in the armour of denial. Once you stop burying your head in the sand, the weight you’ve been carrying instantly feels lighter. Grab a pen and paper and ask yourself: Why hasn’t this worked? Where do I keep going wrong? What am I ignoring? Who can I lean on for support? Only by clearing up the mess of past failures can you start fresh with a clear plan forward.

3. Create goals that scare you (in a good way).

Forget “realistic” for a second. Safe goals don’t change lives. “Lose 20 pounds” is bland. Instead, write down the kind of goals that make your stomach flip: Lose 25 pounds. Move like you’re 25 again. Squat your bodyweight for 10 reps. Wild goals spark fire. And here’s the trick: hitting 75% of a 13/10 goal will always beat hitting 100% of a 7/10 goal.

4. Slow it down — like tortoise slow.

Your biggest enemy is rushing. You didn’t get out of shape overnight, and you won’t get in shape overnight either. Long-term change comes from boring consistency, not frantic bursts. Focus on mastering the basics, stacking small wins, and keeping the process sustainable. Think years not weeks, because that’s how true transformation last.

5. Break the cycle the moment it returns.

And it will try to return. That old pattern, that old voice in your head, it doesn’t disappear overnight. The difference this time is awareness. The second you feel yourself slipping, you slam the brakes. Don’t wait until next week, next month, or “after the holiday.” Interrupt the spiral immediately. Step back, reassess, lean on your plan, and get back in motion. One bad day doesn’t undo all your progress, unless you let it.

​Even if you're not struggling with your health, this can be applied to any area of your life. Business, relationships, mental health, to name a few.

​I'll wrap up by saying this...

Failing isn't the problem here → Not admitting you're failing is.

We all fail. Heck I've failed a bunch already this year. But the key is recognising it and actually doing something different about it.

Remember, you might try something nine different times and fail, but on the tenth attempt you succeed.​

So keep going because I've got faith in ya 🙏🏻

Quote for the day