“I’ve started taking creatine… and I feel bulky.” It’s a sentence we hear more often than you’d think, particularly from women. So let’s clear this up properly. First: creatine cannot add body fat. It contains no calories. It doesn’t increase fat storage. It doesn’t change your metabolism in a way that suddenly makes you gain fat. If body fat increases, it’s due to sustained calorie surplus over time — not a scoop of creatine. What creatine does  do is pull water into your mu

Psst. I get it! No matter who you are or where you’re at in life, there’s this invisible balancing act we all try to master: balancing work, responsibilities, and squeezing in time for exercise and rest. It’s a cycle, and like all cycles, it naturally has its ups and downs. Because the truth is, life doesn’t slow down for your plans, deadlines, family commitments, unexpected stressors - they all crowd in.  And just like that, that morning run or gym session that used to be sa

🚗 Yesterday’s long drive consisted of this podcast… It was pretty fascinating (and fully-fact-checked✔️) I dedicated the best part of two hours to this, and the best part of an hour pulling stats and writing this post - I hope you’ll dedicate 5 minutes to reading 🙏🏾 Here are just a few of my key takeaways 👇🏻 Firstly, a couple of quotes from the podcast; - “Death is inevitable, decline is inevitable, but RATE of decline is in our control” - “Training for the aging process

Can I let you in on a little secret? Whether you’re just getting started or you’re a seasoned pro, the same principle applies to everyone when it comes to progress: Discipline, consistency, habit… lapse. It’s a cycle. A Commitment Lifecycle. Here’s how it works: When you start something new, especially something challenging, it takes discipline. That initial push requires effort, and maybe a bit of discomfort. But stick with it, and you’ll begin to build consistency. Show up,

January is here, and with it comes that familiar buzz of “New Year, New You.” But if you’ve ever struggled to turn good intentions into lasting habits, you’re not alone. The key to a successful health kick isn’t perfection — it’s consistency, small steps, and a plan you can stick with beyond the first few weeks. Set Realistic, Meaningful Goals Start by deciding what you wan to achieve and why  you want to make the change. Instead of vague aims like “get fitter,” choose specif

As we approach the end of another year at JWC, it’s time to reflect on the good, the bad, and the ugly… Ten years down and we’re yet to have “an easy one” — but I guess we’ve come to terms with that just being business. If it was easy, everybody would do it… right? I think our biggest challenge this year has been staffing. Coach churn has been higher than we would have liked, but just like when a member leaves JWC, we always ask ourselves the question: “Could we have done any

Until relatively recently, it was very much discouraged to take part in exercise during pregnancy and in the initial stages post-birth. Thankfully, research has evolved and we are now uncovering the real benefits of exercise pre-, during and post-pregnancy. If you are planning on trying for a baby in the near future, it’s beneficial to be in the best possible physical condition. Regular exercise can offer several benefits to women trying to conceive, such as improving hormone

Few were pleased with last week’s Budget… then again, are we ever? But hey, the UK is £2.76 TRILLION in debt, so what do we really expect? For what it’s worth, here’s my view. This covers where the government might be missing a trick, and where we— the UK public —need to take some responsibility too. There’s A LOT of waste in public spending, and I’m sure most would agree. But with obesity-related disease costing the economy more than £126 billion per year, and type 2 diabete

Today, I want to talk about what some see as a taboo subject: the difference between men and women in exercise. The equality movement, which I want to make clear is a very positive thing, may lead us to believe that men and women are equal when it comes to exercise. The truth is, we are not. When it comes to exercise, there are male/female considerations which should be understood and addressed. Let’s start with some things that we know and that aren’t disputed. Men have grea

I often talk about Positive Momentu m in fitness. What I mean by that is the rhythm you get into when everything feels good. Easy, even. You’re training hard, feeling strong, and it’s as if you could take on the world. But when you’re in the positive momentum part of the cycle, it can feel almost wrong to take a day off. After all, you know how quickly momentum can shift, and the last thing you want is to lose the edge! However, what if we reframe those “rest days” as growth