KAIROS
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Whether you’re ready to commit to your health and fitness for the first time, or it feels like you’ve already tried everything and nothing seems to work, this coaching is tailored to your unique needs and lifestyle.
Find out how a split-second decision at a beach in the Costa da Caparica contributed to the strength training trajectory of my life.
I took fitness to an extreme—training daily and obsessively tracking every calorie. Here’s what I learned about finding balance, with the help of mouldy pitta bread.
Discover how one simple tweak helped me quit hours of XBOX and junk food, teaching me a crucial lesson about breaking bad habits.
I discuss how my 1-2-1 online fitness member, Matt, made tremendous fitness progress, drawing from The Sword of the Stone.
Find out how my 1-2-1 online fitness member transformed using the Phoenix as an analogy.
A short story briefly explaining the importance of gym etiquette. Hint: It's basic sh*t.
Find out why I quit Duolingo after a mammoth 1,800-day streak and how this is important to your fitness goals.
Learn about the The Rock workout and diet, and take inspiration for your own fitness progress!
A bit of my experience with the Lisbon earthquake and how you can navigate your own "earthquakes".
This article is a guide on the different types of whey protein, and the best whey protein powder for weight loss.
Exercise should not be used as punishment for young people. I'll share my story of growing up in South London to explain why.
I watched Real Madrid clinch the Champions League Final against Juventus from a sports bar in Philadelphia.
Find out all the forgotten 90s trends regarding fitness and nutrition and its ripple effect today!
Find out how I went from being expelled and overweight to holding an MSc, working at professional sports clubs and becoming a 1-2-1 online fitness coach!
The world of protein powders can feel overwhelming. In this article, I discuss several of the most common options and break each down!
So, you feel like you’re not losing weight in a calorie deficit? Well, once you’re done reading this article, everything will make sense.
We discuss a few insights into Cristiano Ronaldo’s training and nutrition plan and expand on how to take inspiration from it.
Discover how I approached the two weeks post-laser eye surgery, specifically regarding my exercise and fitness routine.
If, for whatever reason, you can’t or don’t want to have protein powder, then this article provides you with ten protein powder alternatives.
Find out about a kid with poor posture, his mistakes for improving it, and what he did to overcome it.
Doing one clean push-up is a fantastic goal for anyone to achieve. So, if you can’t do one already, this article is for you.
Find out the story about how I suddenly became intolerant to garlic and onion one day and what I did about it.
Find out how, when starting, I accidentally implemented a brilliant strength training technique without realising it.
If you’re curious about how I approach aggressive fat loss phases for me or my 1-2-1 online fitness members, this article will be interesting!
Find out the most protein to calorie ratio efficient foods amongst seafood, meat, eggs, dairy, beans, nuts and other common subtitutes. I bet you’ll be surprised which ones rank highest!
Discover how I learned a valuable fitness lesson as a university student that involves a Fitbit Surge, MyFitnessPal, and the “calories burnt” feature.
Regardless of your fitness aim, have an estimated daily calorie goal with this convenient calorie calculator.
Need help figuring out what to do at the gym? Then grab this free workout plan, complete with video examples!
Do you want to lose fat but are unsure how to do it? Then check out this free interactive guide, which will help you cut through the fat loss confusion!
Listen and subscribe to my podcast for all things fitness, health, lifestyle, chilled discussions and more.
Member Spotlight
Congratulations to Kaffy, october’S 1-2-1 online fitness member of the month!
Kaffy crushed it this October as a 1-2-1 online fitness member!
She stayed consistent with her workouts, using the consistency calendar to stay on track. She also put in a big effort to maintain her calorie deficit goal with her upcoming trip to Thailand in mind.
Once Kaffy returns from Thailand, we’ll shift to maintenance mode until the end of the year. I can’t wait to see what she accomplishes in the rest of 2024!
My experiences in Montreal taught me how our environments shape habits, from language skills to fitness routines.