I am pretty much EXACTLY his target market - a slightly portly 50 year old with a love of Greggs cream-cakes and spaghetti carbonara, spending too long hunched over a computer at work. I've worked with James for a few months now, lost about 16lbs, added a lot of lean muscle and found a daily exercise routine that will improve my longevity without impinging too dramatically on my normal schedule. James is extremely informed and passionate about wellness, but the real skill is the light touch; he makes it manageable and fun. He appreciates and works with our flaws. He is a pretty perfect coach for someone middle aged who needs to make quite dramatic changes but can't face the prospect of some smurf incessantly wittering in his ear. I massively recommend him.

Nick, 50

I asked James if he could create a work-out routine to help me lose weight and build muscle mass. The strictures I placed on him as regards to time and equipment were pretty limiting but James was undaunted and came back with an amazing work-out routine that delivered on every front. Throughout James was always available for any questions I had and checked in regularly to spur me and and see how I was doing. The programme itself was challenging but got results fast, the routines backed up by the latest science and clear headed thinking. I wouldn’t hesitate to recommend James to anyone looking to bring some positive changes to their life. I will certainly be going back to them for advice and assistance for many years to come.

Dan, 46

When I started working with James I had completely stopped regular exercise due to chronic fatigue. The programme he created started where I was, taking account of my energy levels, lifestyle and the constraints of the pandemic. He put together a programme of mental and physical wellbeing, diet and nutrition coaching and tracking, as well as frequent coaching sessions. The programme he designed used a combination of remote coaching, empathy, personal care and scientific rationale to rebuild my strength and stamina. It gave me the knowledge and the accountability I needed to build a strong recovery. I now have habits which will set me up to stay well and keep up a busy life in my late 50s.

Dominic, 51

When John first came to me, he was 48 and feeling stuck. His energy levels were at an all-time low, and it was affecting every aspect of his life. He had gained significant weight over the past few years and felt deeply unhappy with his body shape. This physical discomfort fed into his low self-esteem, leading him to withdraw socially and doubt his capabilities in both his personal and professional life. He described feeling "old before his time," lacking the motivation to take control of his health and unsure if change was even possible for him. We began with a holistic approach, starting with small but impactful changes to his eating and exercise habits. First, I worked on a nutrition plan that focused on whole foods and balanced macronutrients, ensuring his body was fuelled properly to boost his energy levels and support weight loss. John had a history of fad dieting, so it was crucial to shift his mindset around food—from restriction and guilt to nourishment and sustainability. I also introduced an exercise routine that was tailored to his lifestyle and fitness level. John hadn't been active in years, so we started with simple movements that were easy to stick to, gradually increasing intensity as his fitness improved. Over time, he began to enjoy working out, as he saw the positive effects on his body and energy levels. But the most significant shift came in his mindset. Through NLP coaching techniques and daily practices, we worked on breaking down John's limiting beliefs—the ones that told him he wasn't capable of change or that it was too late for him. By reframing his thinking, I helped John see that he was in control of his own narrative. We set small, achievable goals to build his confidence, and slowly, his self-perception began to shift. He started to believe in his ability to change, not just his body, but his entire approach to life. Within a few weeks, John's body shape began to transform. He shed the excess weight, but more importantly, he started to feel stronger, more energised, and healthier than he had in years. As his fitness improved, so did his confidence—he no longer felt like his body was holding him back. John's newfound self-belief led to significant shifts in other areas of his life. He re-engaged socially, started being more go-getting at work and began pursuing hobbies he had previously abandoned due to lack of energy and motivation. His outlook on life had completely changed; he no longer saw midlife as a time of decline but as a new beginning, full of possibility. By changing his habits, both physically and mentally, John felt he had truly reclaimed his life. His transformation wasn't just about weight loss—it was about rediscovering his potential, both inside and out.

John, 48 Case Study

J* came to me exhausted, burned out from work, and barely connecting with his family. We worked on outcomes - what did he want? Then devised a plan of regular movement, cleaned up his diet and spent time on tools to help deepen communication, as well as looking at values and purpose. After 30 days, his energy skyrocketed, he dropped inches from his waistline, but most importantly? He rediscovered his passion for life, started making time for the things and people that truly matter, and feels more alive than he has in years. In his mid-40s, J* was exhausted and on the verge of burning out from years of overworking. His once-thriving career had taken its toll on both his physical and mental health. He found himself constantly fatigued, relying on caffeine just to get through the day. More worryingly, his connection with his family was deteriorating. He would come home from work too drained to engage with his wife and children, and weekends, which were once filled with family activities, had turned into time spent recovering from the week. We began with a clear focus on outcomes. I asked J a simple but powerful question: What do you want? He realised that he’d been prioritising the wrong things and that he wanted more than just to feel physically better—he wanted to show up fully for his family, rediscover joy in his life, and have a sense of purpose again. With this clarity, we devised a practical, manageable plan. The first step was regular movement. J hadn’t been prioritising exercise, so we introduced a balanced routine that included cardio and strength training. This helped him regain physical energy while also serving as a stress reliever. At the same time we cleaned up his diet. J’s nutrition had slipped due to his hectic lifestyle—too many processed foods, caffeine, and irregular eating patterns. I replaced these with a sustainable plan focusing on whole foods, healthy fats, and lean proteins, which gave him sustained energy throughout the day and supported fat loss. But beyond the physical, we worked deeply on his emotional and psychological well-being. J had been going through the motions, disconnected from his values and purpose. Together, we explored what really mattered to him—family, meaningful work, and personal growth. I also introduced him to various tools to help deepen his connection with his wife and children. We worked on active listening and being present with his family, and he started setting clear boundaries between work and home life, ensuring he had the time and energy to invest in the relationships that mattered most. Physically, J’s energy levels had skyrocketed. He dropped several inches from his waistline, which gave him an immediate confidence boost. But the real breakthrough went far beyond the physical changes. J began making time for his family, showing up in the evenings and at weekends fully present, and engaging with his kids in ways he hadn’t in years. The improved communication with his wife also led to a stronger, more intimate relationship. We began with a holistic approach, starting with small but impactful changes to his eating and exercise habits. First, I worked on a nutrition plan that focused on whole foods and balanced macronutrients, ensuring his body was fuelled properly to boost his energy levels and support weight loss. John had a history of fad dieting, so it was crucial to shift his mindset around food—from restriction and guilt to nourishment and sustainability. I also introduced an exercise routine that was tailored to his lifestyle and fitness level. John hadn't been active in years, so we started with simple movements that were easy to stick to, gradually increasing intensity as his fitness improved. Over time, he began to enjoy working out, as he saw the positive effects on his body and energy levels. But the most significant shift came in his mindset. Through NLP coaching techniques and daily practices, we worked on breaking down John's limiting beliefs—the ones that told him he wasn't capable of change or that it was too late for him. By reframing his thinking, I helped John see that he was in control of his own narrative. We set small, achievable goals to build his confidence, and slowly, his self-perception began to shift. He started to believe in his ability to change, not just his body, but his entire approach to life. Within a few weeks, John's body shape began to transform. He shed the excess weight, but more importantly, he started to feel stronger, more energised, and healthier than he had in years. As his fitness improved, so did his confidence—he no longer felt like his body was holding him back. John's newfound self-belief led to significant shifts in other areas of his life. He re-engaged socially, started being more go-getting at work and began pursuing hobbies he had previously abandoned due to lack of energy and motivation. His outlook on life had completely changed; he no longer saw midlife as a time of decline but as a new beginning, full of possibility. By changing his habits, both physically and mentally, John felt he had truly reclaimed his life. His transformation wasn't just about weight loss—it was about rediscovering his potential, both inside and out.

J, 46 Case Study

Tim is the CEO of a multinational company and he came to us feeling tired, lacking energy and focus and with a persistent shoulder injury that had gone on for years, impacting his ability to enjoy his hobby. I addressed his physical challenges with an exercise program that helped him drop excess body fat and build lean muscle, all while rehabilitating his shoulder injury. This included strength training, flexibility work, and mobility exercises. Over time, Tim regained strength in his shoulder and began to feel more physically capable. In parallel, we revamped Tim’s nutrition. His diet was already pretty good, but we made small teaks that over time had a big impact, including ensuring sufficient protein. The changes in his diet not only fuelled his workouts but also gave him the mental clarity and sustained energy he needed to perform at his best in the office and beyond. However, the real transformation came when we addressed Tim's mindset and lifestyle. He got to the point where he could delegate more effectively at work, empowering his leadership team while still driving the company’s growth. By letting go of day-to-day control, Tim was able to step back and embrace a more strategic role, one that allowed him to focus on what mattered most to him both in and out of the office. Within a few months, the changes in Tim’s life were remarkable. Physically, he had dropped body fat, built lean muscle, got stronger, and regained his energy. His shoulder injury, which had held him back for years, was no longer an issue, and Tim was able to return to his hobby —taking it to the next level. Tim also experienced a profound shift in his personal and professional life. By delegating effectively at work, he grew the company while simultaneously freeing up more time for himself. He learned to step into a leadership role that didn’t require him to be involved in every detail, giving him more space to focus on strategic decisions and long-term vision giving him a newfound freedom.

Tim, 62 Case Study

Bill was a 44-year-old high-powered lawyer, already juggling the demands of a busy career while being a time-poor father of three. He was up for a major promotion at work, a role that would require even more energy, focus, and stamina. However, Bill wasn’t feeling at his best—he had gained a little weight over the past few years, his clothes no longer fit as they used to, and his self-confidence had taken a hit. With a stressful job and frequent client meals, Bill knew he didn’t have time for a fad diet or an extreme fitness regime. He needed a tailored, realistic approach that took into account the unique challenges of midlife men. Understanding Bill’s packed schedule and high-stakes career, we focused on a plan that was sustainable, practical, and effective. We started with a nutritional plan designed specifically for him—one that allowed him to navigate client dinners and busy workdays without derailing his progress. Rather than restrictive dieting, we focused on making smart choices at meals, improving the quality of his food, and finding ways to keep his energy levels stable throughout the day. In addition, we implemented short, focused training sessions that Bill could easily fit into his schedule. These sessions targeted fat loss, muscle maintenance, and overall fitness without requiring hours in the gym. These efficient workouts gave Bill the physical benefits he needed while fitting seamlessly into his lifestyle. Beyond the physical, we placed a strong emphasis on mindset. Bill’s work was mentally demanding, and his responsibilities at home were equally intense. We incorporated daily practices to help him develop a resilient, focused mindset, including stress management techniques and mindfulness strategies. This helped Bill not only stay disciplined with his health goals but also manage the pressures of his work and personal life more effectively. In just a few weeks, Bill saw a dramatic transformation. He successfully lost the weight he wanted to lose, and as a result, his clothes fit him better, boosting his confidence. The physical changes were obvious, but more importantly, Bill felt better about himself. His energy levels improved, and he developed a sharper focus at work. With his newfound energy and confidence, Bill approached the promotion process with a sense of empowerment. He felt not only capable of handling the added responsibilities of the role but excited about taking it on. Bill’s hard work paid off—he landed the promotion he’d been working towards. Perhaps most telling was Bill’s own reflection on the programme. He said, “The difference with your programme is that you understand what people are going through psychologically, emotionally, spiritually, physically—you’ve nailed it!”

Bill, 44 Case Study

Bill was a 44-year-old high-powered lawyer, already juggling the demands of a busy career while being a time-poor father of three. He was up for a major promotion at work, a role that would require even more energy, focus, and stamina. However, Bill wasn’t feeling at his best—he had gained a little weight over the past few years, his clothes no longer fit as they used to, and his self-confidence had taken a hit. With a stressful job and frequent client meals, Bill knew he didn’t have time for a fad diet or an extreme fitness regime. He needed a tailored, realistic approach that took into account the unique challenges of midlife men. Understanding Bill’s packed schedule and high-stakes career, we focused on a plan that was sustainable, practical, and effective. We started with a nutritional plan designed specifically for him—one that allowed him to navigate client dinners and busy workdays without derailing his progress. Rather than restrictive dieting, we focused on making smart choices at meals, improving the quality of his food, and finding ways to keep his energy levels stable throughout the day. In addition, we implemented short, focused training sessions that Bill could easily fit into his schedule. These sessions targeted fat loss, muscle maintenance, and overall fitness without requiring hours in the gym. These efficient workouts gave Bill the physical benefits he needed while fitting seamlessly into his lifestyle. Beyond the physical, we placed a strong emphasis on mindset. Bill’s work was mentally demanding, and his responsibilities at home were equally intense. We incorporated daily practices to help him develop a resilient, focused mindset, including stress management techniques and mindfulness strategies. This helped Bill not only stay disciplined with his health goals but also manage the pressures of his work and personal life more effectively. In just a few weeks, Bill saw a dramatic transformation. He successfully lost the weight he wanted to lose, and as a result, his clothes fit him better, boosting his confidence. The physical changes were obvious, but more importantly, Bill felt better about himself. His energy levels improved, and he developed a sharper focus at work. With his newfound energy and confidence, Bill approached the promotion process with a sense of empowerment. He felt not only capable of handling the added responsibilities of the role but excited about taking it on. Bill’s hard work paid off—he landed the promotion he’d been working towards. Perhaps most telling was Bill’s own reflection on the programme. He said, “The difference with your programme is that you understand what people are going through psychologically, emotionally, spiritually, physically—you’ve nailed it!”

Bill, 44 Case Study