Articles
When to Hug a Hooligan
A story from Ayo’s time at Tottenham Hotspur illustrating why coaching works best with empathy and small tailored changes ...
“You can’t hear me if you’re underwater, Tom”
Watching Amari and her peers learn to swim, as a metaphor for genuine focus in the quest for a goal ...
How to get yourself back when you’ve let yourself go
On recognising the moment you've drifted from feeling like yourself, and a practical, shame-free route back ...
The best ways for Dads to consistently eat healthier when time is short, and stress is high
Realistic strategies for eating better despite exhaustion, stress, and the pull towards takeaways ...
Why so many dads are confused about proper nutrition
Cutting through overwhelming, contradictory nutrition information to give dads clearer, simpler guidance ...
Most training programmes are ineffective for working dads. Here’s what to do to make a real difference
Why generic workout plans fail busy men, and what actually needed for powerful, lasting results ...
Balancing social life, success and fitness (without losing your identity)
Questions what "fit" really means for busy dads balancing career, social life, and health ...
Why smart, successful men struggle with food (and what to do to get control)
Four reasons capable, high-performing men often lose control around food, and six strategies on how to regain it ...
Why Dads don’t need ‘more time’ to get healthy, fit and lean
Challenging the "no time" excuse, arguing for a smarter approach over more hours ...
Have you considered ‘side-to-side jostle’?
Making the case that asking for outside help and insight is one of the biggest predictors of success ...
Willpower and Discipline in short supply? Try some of these.
Practical tactics for staying disciplined when motivation and willpower run low ...
Your End-of-Year ‘Feelgood Toolkit’
Tools and mindset tips for enjoying festive celebrations without derailing health progress ...
Dealing with food/body shaming
Defining food and body shaming, with guidance on handling negative comments with assertiveness, clarity and class ...
Navigating the unspoken challenges that new dads face
A word on the overlooked struggles new fathers face, since most support naturally focuses only on mothers ...
Exercise – The Secret Strategies for Success
How consistent exercisers stay motivated, and those hidden strategies non-athletes can steal ...
Are ‘rest days’ necessary for effective training? How to recover for the best progress.
Explaining the role recovery plays in the progress achieved from your training, and how to rest properly between sessions ...
Change. Are you Ready, Willing and Able?
Assessing your true readiness for creating lasting positive change ...
What Pavlov’s dogs can teach us about Wellness.
Using Ivan Pavlov's conditioning experiment to explain habits, triggers, and reshaping responses to food ...
The Freedom you gain from Planning and Structure
Debunking the myth that planning food &/or exercise causes restriction. The truth is the opposite ...
Resolutions, by the Inventor, the Humanitarian, and the Warrior King
Drawing on Thomas Edison, Helen Keller and Robert the Bruce for smarter New Year's resolutions ...
The Top 3 Exercise Questions, Answered
Ayo answers the three exercise-related questions he hears most often from his coaching clients ...
Thriving as a father in 2021
Reflecting on what it means to thrive as a father, balancing parenting and health ...
The Four Seasons of Strength. Which one are you in?
A seasons metaphor for different training phases, helping you identify where you stand ...
The REAL Three Reasons It’s Harder to Keep The Fat Off After 40… And What to Do About It.
An honest appraisal of some lesser-discussed reasons fat loss gets harder past 40, and how to counter them ...
Simple steps to get you Running – Safely, Swiftly and Successfully
A beginner's guide to starting running safely without injury or burnout ...
Three daily movements to avoid injury, aches and pains
Three simple daily movements that can help improve mobility, reduce stiffness and keep you moving well as you get older ...
How to become the best version of you
Cutting through overwhelming health information to offer a clearer path to self-improvement ...
Avoiding Groundhog Day… what we can all continue to do to facilitate change when ‘the next thing’ pushes #blacklivesmatter out of the spotlight again.
A very personal piece from Ayo on sustaining real action on racial equality, after the headlines move on ...
Triathlon Success Tips
A beginners gym routine supporting triathlon training across the swim, bike, and run ...
Plyometrics For Running
A basic plyometric routine building explosive power and speed for runners ...
Trekking & Hiking Fitness
A concise routine building the strength and stamina needed for trekking and hiking ...
Running Strength Routine
A focused strength routine complementing running, to build supporting muscle and avoid injury ...
Pre-Run Warm-Up Routine
A targeted warm-up routine to prepare the body for running and reduce injury risk ...
Post-Exercise Stretching
An illustrated stretching routine to aid recovery, flexibility and mobility after a workout ...
Ski Fit Gym Routine
A visual gym routine building the strength and conditioning needed for a ski trip ...
Maximising Your Sleep
Explaining how sleep aids recovery, stress, energy and cortisol balance, with strategies to improve it ...
Asking the right questions!
Reflecting on the fitness industry's tendency to ask the wrong questions, and why asking better ones makes all the difference ...
3 quick tips to help fat loss
Three fast tips for combating weight gain after a disrupted routine, like holidays ...
Marathon des Sables
Ayo's account of completing the gruelling 6-day, 250km Marathon des Sables, across the Sahara Desert ...