In this episode, Matt shares how he dropped 22 kilos in 8 months while juggling shift work, stress, and social life — all with just 3 workouts per week.
You’ll hear:
If you’ve ever thought your schedule or lifestyle makes fat loss impossible, this story will change your mind.
👉 Ready to start your own transformation? Connect with me on Instagram @nick.lockwood.01
And let’s talk about building a plan that works around your life.
Most transformations stop at the before-and-after picture. But what happens after?
In this episode, I sit down with my client Adam, who not only transformed his body in 90 days—but has maintained his results for 3 years
Adam shares the real challenges he faced—COVID, holidays, work travel, a new job, and all the ups and downs of life—and how we built a system that allowed him to stay lean, strong, and confident through it all.
We dive into:
If you’ve ever wondered how to get in shape and stay in shape without sacrificing your lifestyle, Adam’s story is proof it’s possible.
You’ve been in shape before… so why does it feel like such an uphill battle now?
It’s not just age — and it’s definitely not your metabolism.
In this episode, I break down the real (and often uncomfortable) reasons getting lean isn’t as easy as it used to be — and what you can do to turn things around.
If you’ve been feeling stuck, frustrated, or like you “should” be able to figure this out by now… this is the one you need to hear.
In this episode, I sit down with one of my clients, Will — a busy guy who spent years spinning his wheels trying to get lean… until everything changed.
In just 5 months, Will dropped 7kg, built long-term habits, and now stays in shape while still going out every weekend with his mates.
No extreme diets. No giving up his lifestyle. Just a smarter, more sustainable approach.
We unpack:
✅ What held him back for years
✅ The key mindset shift that changed everything
✅ How he finally built momentum (and kept it)
✅ Practical tips he used to stay consistent, even with a busy social life
This one’s packed with takeaways — especially if you’ve ever felt stuck, all-or-nothing, or like nothing was working.
It’s easy to follow the plan when life’s calm.
But what about when work ramps up, social events pile on, and your routine goes out the window?
That’s where most people fall off — not because they’re lazy, but because they don’t have a strategy for chaos.
In this episode, I break down how my clients and I stay on track when life isn’t perfect, including:
If you’re tired of starting over every time life kicks off, this is the mindset shift and game plan you need.
In this episode, I sit down with Craig. A father of 4, full-time worker, and former all-or-nothing fitness guy who completely transformed his mindset, physique, and relationship with fitness.
We dive into:
✅ How he broke free from the “on/off” cycle that held him back for years
✅ The small, strategic shifts that helped him stay consistent even with family and work chaos
✅ How he reignited his love for training — without extreme diets or 5AM workouts
✅ The exact mindset changes that allowed him to finally make sustainable progress
If you’ve ever struggled to stay consistent, felt like life was too busy to get in shape, or thought transformation wasn’t possible without going all-in…
Craig’s story will prove otherwise.
In this episode, I break down 5 simple lifestyle shifts I made outside of a caloire deficit and nutrition that made staying lean feel effortless.
These aren’t flashy hacks — they’re the lifestyle changes that actually made the biggest difference to my energy, consistency, and long term results.
If you’re tired of starting over, chasing quick fixes, or feeling like fat loss is a full-time job… this one’s for you.
Most guys drop the ball when life gets busy. I used to as well.
But over the years, I’ve built a way of training, eating, and thinking that keeps me lean, consistent, and confident — even during the busiest weeks of the year.
In this episode, I share how I manage my fitness without it taking over my life. You’ll hear how I shift gears without losing momentum, how I stay on track without strict rules, and the few non-negotiables that keep me grounded — even when everything else feels chaotic.
If you’ve ever told yourself “I’ll get back on track when things calm down,” this one’s for you.
Had a weekend where everything went off the rails?
Too much food, too many drinks, skipped the gym — and now you’re waking up Monday feeling like you’ve ruined your progress?
This episode is your reset.
I’ll walk you through exactly what to do (and what not to do) so you can bounce back fast — without guilt, punishment, or starting over again next week.
Inside, I’ll break down:
Whether this was a one-off or it’s a pattern you’re stuck in — this episode will help you get your head back in the game, and move forward with clarity and confidence.
The 7 Lies Keeping You Out of Shape in Your 30s
If you’re in your 30s and struggling to stay in shape, chances are it’s not your motivation that’s the problem. It’s the stories you’ve been telling yourself.
In this episode, I break down 7 common lies that keep guys stuck.
Such as:
“ I just need more discipline”
“ It’s my metabolism slowing down”
“ I’ll start when life calms down”
You’ll probably see yourself in a few of them — and that’s the point. Because once you call them out, you can finally do something about it.
If you want to get leaner, build muscle, and feel better in yourself without it taking over your life, this episode is a must-listen.
Want a simple plan that actually fits your lifestyle?
Drop me a message on Instagram: nick.lockwood.01
Heading on holiday but worried about losing progress?
In this episode, I break down exactly how to enjoy your time away without sabotaging your results.
We’ll cover the mindset shift you need, why “perfection” is the wrong goal, how to avoid the typical spiral of guilt, and simple strategies to stay on track without obsessing.
I also cover:
Whether you're going all-inclusive or just taking a few days off, this episode will help you come back feeling refreshed, not regretful.
Summer’s around the corner and you’ve just realised you’re not where you want to be.
Maybe the gym took a back seat, maybe life got in the way but now the countdown’s on.
In this episode, I’ll walk you through exactly what to do and what not to do if you’ve only got a few weeks to lose body fat.
And CARE about your long term progress.
No extreme diets, no two-a-days ....
Just a few smart ways to see results.
If you’ve left it late, this is how to catch up.
Summer’s coming. You want to enjoy a few drinks, but you don’t want to undo all your progress.
In this episode, I’m breaking down 10 simple rules my clients and I follow to enjoy alcohol without it wrecking fat loss, training, or your momentum.
No “just cut it out” nonsense. Just practical advice you can actually stick to.
Whether it’s beers at the BBQ or cocktails on holiday — follow these, and you’ll stay in shape without feeling like you’re missing out.
In this episode, I break down exactly how our coaching program helps busy men lose body fat, build lean muscle, and stay in shape for life — without giving up their social life or obsessing over food.
You’ll learn about the 4 clear phases we use to take clients from stuck and frustrated to lean, strong, and confident — and more importantly, how they maintain it long term.
Whether you're looking to drop your first 10kg, get into the best shape of your life, or finally make this your normal — this episode will give you clarity on how we do it.
We cover:
✅ The Kickstart Phase — how to lose your first 5–10kg without extremes
✅ The Fat Loss Accelerator — dialling in training and nutrition for rapid progress
✅ Lean Living — how to stay in shape without constant tracking
✅ What’s Next — how we help you evolve your goals for life-long results
If you’re ready to build a body you love — and keep it without sacrificing the life you enjoy — this is for you.
Want to learn more? DM me ‘INFO’ on Instagram @nick.lockwood.coaching and let’s chat.
If you're training hard, eating clean, and still not seeing results — this one’s for you.
In this episode, I break down the 5 most common mistakes I see men make when trying to lose fat... and more importantly, how to avoid them.
From going all-in and burning out, to cardio overload and constantly switching programs — these habits are keeping you stuck.
Whether you're just getting started or trying to break through a plateau, this episode will help you simplify your approach and get lean without sacrificing your social life or your sanity.
Hit play to learn:
If this episode hits home, DM me “LEAN” on Instagram @nick.lockwood.01 — I’ll help you get clear on your next move.
Getting in shape isn’t just about lifting weights and eating better,I t’s a mental battle too.
In this episode, I break down the Emotional Cycle of Change and how it shows up in your fitness journey. From the excitement at the start, to the crash in motivation, the Valley of Despair, and finally, the stage where real results begin to show.
You’ll learn:
If you’ve ever started strong but struggled to stay consistent… this episode is for you.
Turning 30 doesn’t mean your best shape is behind you.
In this episode, I break down why so many guys in their 30s struggle to get leaner, fitter and stronger and how to finally fix it.
We’ll unpack the real reasons progress stalls (it’s not your metabolism), what training and nutrition actually need to look like in your 30s, and why chasing your 20s approach will keep you stuck.
If you’re a busy guy who still wants to look and feel great without living in the gym or giving up your social life—this one’s for you.
You’ll learn:
Why getting lean at 30 isn’t harder, just different
The 4 keys every guy in his 30s needs to build muscle and drop fat
How to make progress without sacrificing your lifestyle
Whether you’ve “fallen off” or just want to level up again, this is your roadmap to feeling like you’re back in control.
Want to get lean, build muscle, and feel your best without wasting money on useless supplements? In this episode, I break down the 8 most effective supplements for fat loss, muscle retention, and overall health. No fluff, just what I have taken for years, why it works, and how to use it properly.
You'll learn:
✅ The essential supplements that support fat loss & lean muscle
✅ How to avoid the overhyped, useless products
✅ When and how to take each supplement for the best results
Whether you're cutting, maintaining, or just want to optimise your health, this is your no-BS guide to supplementation.
🎧 Tune in now!
Think fat loss is just about eating less and training more?
In this episode, we uncover the hidden reason most guys struggle to drop fat, even when they’re doing everything "right."
The real culprit? Chronic stress.
Your body isn’t just counting calories; it’s responding to stress, sleep, and recovery. If you’re constantly overworked, underslept, and pushing harder in the gym without results, your body is in survival mode holding onto fat instead of burning it.
I’ll break down:
✅ How stress impacts fat storage (especially around your midsection)
✅ Why willpower alone won’t fix this
✅ The key shifts that actually get your body burning fat effortlessly
✅ Simple, actionable strategies to lower stress, improve recovery, and unlock real results
If you’ve been grinding but not seeing progress, this episode will change how you approach fat loss.
Struggling to get in shape because you don’t want to give up your social life?
Truth is, you do not need to choose between getting in shape and enjoying dinners out, drinks with friends, or weekend events.
In this episode, I break down exactly how to drop 5-10KG while still living your life, without extreme diets, boring meal plans, or feeling guilty every time you go out. You’ll learn:
✅ The biggest mistake people make when trying to lose fat while socialising
✅ How to plan your week so you can enjoy events without sabotaging progress
✅ Smart strategies for navigating restaurant meals and drinks
✅ How to stay in control while still feeling flexible and free
If you’ve been stuck in the cycle of “all or nothing,” this episode is for you. Tune in and start making fat loss fit your lifestyle instead of fighting against it.
Hit play now and let’s make this easy.