Posts
- The Monday Blues Aren't Your Problem. They're Your Warning Sign.
- Kindness Is a Strength. Until You Forget Yourself.
- Autumn is Coming. Don't Just Crack On ...
- September Won't Change You. Understanding Yourself Might.
- I Think We've Got High Performance Completely Wrong.
- The Strongest Leader I Ever Met Never Fought Reality
- The Most Dangerous Advice I Ever Followed Was 2 Simple Words
- The Biggest Threat to Your Performance isn't Pressure - It's What Pressure Leaves Behind.
- The Day I Realised Determination Wasn't My Greatest Strength - It Was My Biggest Weakness.
- The Most Dangerous Thing About Decline Is That You Don't Notice It Happening
- Book Launch!!
- Before You Read This Book, There's One Thing I Want You To Know
- I Hope This Book Helps You Stop Blaming Yourself.
- I Didn't Write This Book From The Top Of A Mountain - I Wrote It From The Bottom Of One.
- This Book Wasn't Written for High Performers - It Was Written for People Wondering What Changed.
- I Didn't Write This Book Because I Had Something To Say. I Wrote It Because I Kept Seeing The Same Story.
- I Know Exactly What To Do… So Why Can't I Do It Anymore?
- What changed?
- The Most Dangerous Thing About Capability Debt is You Don't Know You're Carrying It
- A different way of understanding why capable people gradually become less capable.
- Capacity
- The Elephant in the Room - Weight Loss
- Stop blaming burnout on workload!
- Did I tell you the time I joined the Police? Leadership, Language and Self-Awareness
- Is Wellness a Dirty Word?
- You Are Your Own Shop Window
- The Things "Specialists" Don’t Tell You About High Performance
- Stress in the Workplace … The New Bad Back
- Life Through a Lens - The Life of an Executive
- The High Performance Operator
- Has Leadership Gone Too Soft in the Modern World?
- Why Is Health and Wellness Overlooked?
- Attitude, Football and SEAL Team 6
- Resilience isn’t what you think it is
- Leadership Fails When You Don’t Understand People
- The Cost of Waiting - This one hurt to write
- The One Thing Missing From True Leadership
- Leadership is always busy - So when is the right time? (for health)
- The Photo That Explains Toxic Leadership
- Why Finishing 2nd is Dangerous in Business
- The Race That Broke Me
- Stop Guessing About Leadership Health
- If I Have to Convince You, Then Move Along
- The Health Crisis in Leadership
- This Is What “Cracking On” Costs
- Your Body Has a Budget. Most Senior Leaders Are Overdrawn
- I’m Not Selling Wellbeing. I’m Talking About Risk.
- The Great Military Misconception
- Alcohol 2.0 - The Real Question Is Not “Why Aren’t You Drinking?” It’s “Why Are You?”
- Alcohol: The Only Drug You Have to Justify NOT Taking
- The Performance Problem Nobody Is Talking About
- Let’s Talk About Morning Routines (and why most of them are nonsense)
- If 2026 Is Going to Be Different, What Actually Changes?
- Why Creating a Sanctuary is Non-Negotiable if You Lead Under Pressure
- Comfort Zones: Why 2026 Won’t Change Unless Something Does
- Seven Trends I Think Will Take Off In 2026
- A Few Thoughts Before Christmas
- Five Things I’d Do in January to Improve Health, Energy and Performance
- Why Money Is Rarely the Real Reason High Performers Don’t Commit to Coaching
- Why High Performers Should Absolutely Be Thinking “New Year. New Me.”
- The 2024 British Rowing Indoor Championships: A Story of Survival, Strength, and Redemption
- "Commitment is staying true to what you said you would do long after the mood you said it in has left."
- Leave Your Ego At The Door
- I Cheated Science!
- All things MUST pass!
- Life Choices
- Any Progress is Progress, right?
- Note to self: You won’t get quicker over night!
- 10.5 Years Later!
- I NEVER thought i'd be saying THIS!!
- 7 LESSONS LEARNT FROM ROYAL MARINES REHABILITATION
- My Deepest Darkest Secrets
- Why Being Strong is more important than Looking Good
- The 3 D's
- Your idea of Maximal Effort is not the same as mine!
- I Surprised Myself
- I've Been Dabbling
- Have you ever heard of David Beckham?
- The Birth of Something Special!
- Why your midlife crisis should involve dumbbells not sports cars
- 43 & KILLING IT!
- The Unassailable Truth of Weight Management: It's All About Calories In vs. Calories Out
- Should You Eat Before Your Early Morning Gym Session?
- Debunking 6 Common Fitness and Nutrition Myths
- The Science of Protein and the Pivotal Role of Leucine: A Guide for Gym Enthusiasts
- The Lowdown on Meal Timings and Body Composition
- The Delayed Onset of Muscular Soreness
- Investing in YOU: Why Do You Neglect Your Most Valuable Asset?
- Supplements for Health, Fitness, and Performance: A Sports Scientist's Guide
- The Science of Rest Between Sets: Finding the Optimal Recovery Time
- The Intricate Science Behind Building Muscle: Why is it Harder Than You Think?
- Have we actually forgotten HOW to eat?
- Overtraining is VERY unlikely for YOU
- I BET this is why you are not making progress!
- The Benefits and Importance of Anti-Rotational Core Strength Training
- Tracking Progress in Body Composition Changes: A Trio of Methods
- The Easiest HIGH PROTEIN meal you'll EVER MAKE!
- The "Secret" to Fat Loss: A Reality Check and a Warning
- The Benefits of High-Protein Snacks: From Yogurt to Eggs
- Weight Loss Hacks for Evening Binges
- Weight Loss with a High Protein Diet
- 2016/17 Season Report
- Time to cash in - race season awaits
- Marching on
- A Ruthless System
- Strength in Numbers
- Coaching begins - Unfinished business
- The Inevitable - Calling time once again
- Maximum Damage - 8x500's
- Lunge bum and 750's
- Holding it together
- Step by step
- Microwave Minutes
- Confidnece lost, confidence gained
- How to win back your gains in 24hrs
- How to lose your gains in 8 days
- My debut as TMWTM - 2015 Devon Championships
- Cursed with this problem no matter what I do
- 500's - Marching on
- Looking for my lungs – Fitness Matters WOD
- Going Sumo & some 500's - building the pace
- 1 minute intervals - Beaten by 1 metre
- About
- 5-3-1 GO!
- An unwelcomed reminder - 500's
- 30 min erg & The Bear Complex!
- Blood Shunting
- Cockiness - 6x1 min intervals
- Blood Volume Boosting – 6x1min improvements
- Who's hot & who's not? 6x1 min intervals - It's a start
- Finally home and some Mickey Mouse results
- So close I can taste it - 300m intervals
- Playing it safe for the last time
- My weekly erg session - 300m pieces
- Feeding my ego - AT training
- 2 ergs in 2 days - CTC & some 1 minutes
- Deload week in Dubai
- Squats in 47 degrees
- Peak Power and sprint attempt - The beginning
- Finish line in sight.
- Rolling with it [for now]
- Pushing things right
- A New Year and new hope
- Another ending?
- A big if
- Work in progress
- 2014 Royal Navy Championships - 3 in a row
- Bristol 2014
- Well I couldn't keep away
- End of an era - Thank Q, it’s been emotional.
- 2014 English Championships bronze – addicted
- Post Boston blues - Manchester or not?
- Back to face the demons – 2014 World Championship
- 12 months on and the seeds are out
- Refusing to be beaten
- Some brutal revealings – sometimes it’s just too much
- More testing times
- Becoming a nuisance
- 2014 Cornish Indoor Rowing Championships
- I said I was going – so I am going
- Pushing on and being patient
- Focus on remaining fit and able
- HD? HD? HD? HD? HD? HD? HD? HD? Finished.
- Being tested - injury setback [again]
- Leave your ego at the door ….
- Damage Limitation – Riding out the storm
- From Strength to Strength [power endurance]
- Christmas training, reflecting and a 5km PB.
- 2013 British Championships – Accepting defeat
- Letting the mind wander
- Tired, bruised and battered – Peaked again
- Time to peak
- 2013 Royal Navy Championship - 2k PB
- BIRC preparation begins (with a PB)
- The middle 10 wobbles – 30r20 PB
- I’m still winning
- I have not missed you
- 1 mile TT – PB and a mental not to self.
- A faster 2km? – Still building with 4x750’s PB
- Putting the Boston demons to bed – Bristol sub 6.10
- Looking for a birthday present in Bristol!
- Finally I cracked – 4x750’s
- Breaking the rules – 8x500m PB
- The benefits of a ‘Fly and Die’ – 4x750m
- Now we are peaking – 8 x 500m [90r]
- Recovery, a PB and the usual grind
- Patience. 2km TT – I will take that.
- Something big maybe coming.
- Losing and gaining confidence all in 4 minutes
- 5km gained (not lost)
- Staying safe but making progress.
- Improvise, Adapt and Overcome – Faster than I thought.
- At least I am getting good at one thing – HD’s
- Sometimes the devil wins – 4x750m
- Remaining positive – It’s hard and frustrating
- Grabbing what I can - 18km
- Strengthening the mind – How far will you push?
- Playing catch up – 18km
- The art of suffering – 1km intervals
- Controlling what is controllable – A day on the side lines
- 4x750m - Watch this space
- Down but not out
- 1 step forward, 2 steps back
- Reaching a new low point–Injury setback
- What’s your why?
- The art of finishing – Mental points
- Threshold Training
- ‘Technically’ it’s not a missed session
- The usual grind and then a sprint
- 10km Fail – Suffocation and a HD
- Compromising with some credit
- Saturday Morning Slog – The 3 H’s
- Another step forward – 2km TT
- Another step forward - 2km TT
- Head to head with ‘The Kiwi’
- Underneath, it’s coming.
- Yes we know it’s hot.
- Peak Power PB
- 2km TT – starting the chase for an off season PB
- Chasing the Wulf – 30 min PB
- The start of something new - energy and life after training
- Mental adjustments
- The bigger picture
- Mental points - AT training [is hard work]
- Turning a corner
- Home and away
- The bathtub effect [upside down]
- Can we start again please?
- Lab testing - Trainsmart
- Power of the purple - 30min PB
- It's that time again
- A theory
- 1 year anniversary and Challenge Series win
- Nothing is ever perfect
- 500m PB
- Calorie tastic!
- Off season lab testing
- Sometimes it's ok to rest
- Trashed!
- It does exactly what it says on the tin
- Stepping closer to a faster 2km
- Illness and a sad loss
- casi lo mismo
- Bank holiday training
- Off season 2k
- What happened to next day delivery?
- Sold my soul to the devil
- One day at a time
- One step ahead of the game
- Muscle fibre type testing
- Barriers, reasons or excuses – how much do you ‘actually’ want this?
- Manic Monday Milage - MMM
- Hurrican Max
- It's going to be a long year
- Keeping off Q's debt list
- Monday morning blues
- New cycle - 90 mins
- T.G.I.F – End of leave, end of holiday, time to do some serious work.
- Peak Power
- We have had the tears, now it’s time for the blood and the sweat – 2013/14 season training begins.
- The licence to be lazy
- WIM Factor V’s HD Demons – 30 minute PB
- 2013 VO2 Max Testing
- Finding final closure – The tale of two 2km TT attempts
- 2013 Indoor Rowing World Championships
- Trusting the training and controlling the emotions
- Pancakes and keeping it lively – 3x750’s
- Boston prep continues
- No regrets - 1km TT
- LKDS - never again
- A fine line
- Power, discomfort and comfort
- The glamour of Indoor Rowing – 6x1 minutes (twice)
- 2013 English Indoor Rowing Champion (Men’s 30-39 Hwt)
- Tapering
- Power and recovery
- 15km and 3x750’s - but with a twist
- Sleeping beauty and Peak Power
- The red sessions just keep on coming – 3 day catch up
- The good, the bad and the ugly – 1km PB
- Sponsorship developments and a 15k
- Oh boy here we go again! Speed work – 8 x 500m
- Mon–Sat training – don’t worry I am still here!
- Friday night loving – another 20km
- Maybe evening training is the key – A speedy 21km
- Start as you mean to go on – 10km PB
- No regrets – late night training on a Sunday
- How the tides have turned - 4x2km
- Banging tunes and an 18k
- 30 minute PB – not a TT!
- Boxing day and a 15k – inspiring myself
- On the first day of Christmas Q gave to me, 6x1 minute sprints before the turkey!
- Christmas prep and another 10k – this time 85% rate capped 22-24
- 3 days off, anti-biotics and a 10k
- Ergers block
- Grafting away – the last 3 days
- Repetition and habit – 4 x 2km
- 2 bananas, 3 T-shirts and 23km
- Christmas shopping and a 30 minute open HR
- Time to re focus – Back with a 30r20 (sort of)
- Sorry I am only human
- No pressure
- 2012 Welsh Indoor Rowing Championships Open Champion
- ‘Ye old faithful’ and some race pace
- On the floor again–4x750m’s (3r)
- This one is for mum number 2
- My myself and a mouse – 6x1 intervals (equal PB damn!)
- What is mental strength?
- Lost
- This weeks training so far–today I rested.
- 2km TT PB – confidence restored
- ‘It’s hard to dance with the devil on your back’ – 2012 RN/RM Indoor Rowing Championships
- Race preparation and rehearsals
- 4 x 750's - Getting back on the horse
- 4x1km – Monday night hell, a dark place
- 5km TT PB - learning how to get the best out of yourself
- 2 weeks to go - Feeling the speed
- A birthday present – C/S 1 mile TT
- Enforced rest followed by a speed session
- Man flu and 4 x 750m
- LKDS will have to wait
- Peak week halfway–conditions tough
- Progress restricted but confidence restored
- Recovering [from doing nothing]
- Broken promises – Challenge Series 4 Minute Round - Take 2
- Programme planning
- How to recover correctly
- Full time work, husband, father and training
- Working the legs
- 30r20 PB - an honest reflection
- The stress of decision making
- Dedicate
- Getting it done on a Sunday
- At last–2012/2013 Challenge Series (4 minute round)
- Why it is crucial to warm up
- 30r20 PB attempt–when will I learn?
- Anthropometric results
- Start believing
- Feeling like one of the big boys!
- Peak week–8 sessions/5 days
- Different targets for a training session - 4 x 1250m
- Mental exhaustion - learning how to train and how to recover
- Broken Suunto T6d–a right bloody pain.
- Waiting for the perfect week
- End of week round up–off season 2k
- The truth about -Q-
- 2kTT Pace indicator
- Weights, ergo, heat and planning a 2kTT
- Entering recovery week with some intervals
- Balls of steal
- Still got DOMS – but a steady 15km
- Mid week catch up and another 30r20 PB
- Rested and ready for next weeks onslaught.
- Back in the seat - 30r20 HR capped 70%
- Enforced rest
- Disruptions to training
- How am i still standing?
- Double session
- Double session with weight training
- More 30r20 work
- Cursing the boss
- 30r20 - these are very unpleasant
- Mon 7am - An introduction to (Power) intervals
- Fun in the sun
- More routine work
- You win some you lose some
- 30r20 - Q's problem child
- Joining Q-Power
- 30r20 - a starting point
- Still on the water
- On the water again
- Weight gain and training with no pressure
- Reflecting on my season
- 2012 British Championships
- Show time
- Don't write me off, never write me off!
- Lactic baths with a HD
- A stinking cold but a PB
- Another 48hrs
- Entering hell - I forgot how much this hurts
- Quality over quantity
- I'm in love with on the water!
- More disruptions - back injury again and again and again .....
- Back on track - Dealing with the here and now
- Decision time
- 0 metres rowed, 0 morale, 0% chance of racing
- Targets for the English
- Injury setback
- Progress
- Christmas training - business as usual
- Intervals at last
- Re visiting my first ever erg session
- Hating the science and wanting to hurt
- A small improvement in pace
- Improvise, adapt and overcome
- A step in the right direction
- A long way to go
- A new beginning [Part 2]
- A new beginning
- My Journey of Pain - The 2011 World Indoor Rowing Championships
- Staying sharp
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