Everyone says “I’ll start after Christmas”, but that’s the worst advice you could take.
In this episode, I explain why right now is actually the best time to start your weight loss journey. You’ll learn how to build momentum before the chaos, create flexible nutrition habits that last, and enter January already confident, not starting from scratch.
This is a realist, no-BS guide to building a plan that fits your life now, not someday.
In This Episode:
Why waiting for January keeps you stuck in the same cycle
How to eat “good enough” without obsessing over calories
The one non-negotiable you should protect during party season
How to use November as a rehearsal for real progress
Building structure that gives you freedom, not restriction
Why December can actually be your biggest advantage
How to make January a continuation, not a restart
Listen If You:
Are a busy business owner or parent
Want to lose weight without giving up a social life
Are tired of the “start again Monday” cycle
Want to feel in control heading into Christmas
Connect with Ian:
👉 Join the New Start 6 Challenge (starts November 10th) – www.coachianwood.com/startwith6
👉 Follow me on Instagram – @coachianwood
Ever wondered why so many successful people — the business owners, the leaders, the parents juggling it all — can’t seem to nail their health and fitness goals?
In this episode, Ian breaks down why being driven, ambitious, and successful in one area of life doesn’t automatically translate into success with your body and fitness. If you’ve ever thought, “I’m winning everywhere else… why can’t I win here too?” — this one’s for you.
You’ll learn why high achievers often approach fitness with the wrong mindset, how perfectionism and all-or-nothing thinking sabotage consistency, and what it really takes to make progress when you’ve already got a full life and a packed calendar.
This isn’t another “be like the 1%” motivational talk. It’s a realist take on how to build fitness that fits — without burning out or trying to outwork your own schedule.
Why “how you do one thing is how you do everything” is a myth
The all-or-nothing mindset that kills your progress
Why trying to fit your life around your workouts doesn’t work
How high performers self-sabotage when they’re not instantly good at something
The problem with rushing your fitness journey (and what to do instead)
How to start building fitness that fits your real life, not your ideal one
Run a business and a household
Feel like you’re constantly “on” and can’t slow down
Want to get in shape without adding more chaos to your life
Are tired of feeling like the only thing you can’t master is your own body
If this episode hit home, and you’re ready to stop forcing fitness into your life and start building fitness that fits — you can work with Ian 1:1.
👉 www.coachianwood.com/coaching
Follow Ian on Instagram for more realist takes on fitness, mindset, and performance.
👉 @coachianwood @startwith6challenge
If you’ve ever said, “I know what to do, I just don’t do it,” this one’s for you.
In this episode, Ian Wood breaks down how to stay motivated to work out — especially when you’re juggling work, kids, and a million other things. Spoiler: motivation isn’t the problem.
You don’t need another 30-day challenge or motivational quote. You need systems — simple, low-stress structures that make consistency automatic, even when life’s messy.
Listen in as Ian explains:
Why you keep losing motivation after a few weeks
The real difference between motivation and systems
How to train smarter, not harder, when you’re short on time
Practical tips to stay consistent with training in your 30s, 40s, and beyond
How to use calorie and protein ranges to remove perfectionism from nutrition
By the end, you’ll stop relying on motivation altogether — and start building habits that actually stick.
Motivation comes after action, not before it.
Systems beat willpower every time.
Simplicity, not complexity, creates long-term consistency.
You don’t need to be perfect — just consistent enough to keep momentum.
Learn more about Ian’s 1:1 Online Coaching: coachianwood.com
Follow Ian on Instagram for daily training & nutrition advice: @coachianwood
Tired of following diet rules that make fat loss harder, not easier?
In this episode, I break down 7 dumb diet culture rules you’ve been told to follow — and why they’re actually holding you back.
From obsessive calorie tracking to “clean eating” to the myth that carbs are the enemy, I’ll cut through the noise and give you the realist view on what actually works when it comes to losing fat and feeling better.
What we cover in today’s episode:
Why obsessive calorie targets are unrealistic (and how range-based targets keep you consistent).
The myth of “eating clean” — and why perfection kills progress.
How cutting carbs wrecks your energy, sleep, and training.
The truth about cutting out entire food groups without medical need.
Why detoxes and cleanses are a complete waste of time and money.
The trap of training to “earn” food (and how it backfires).
Why leaner isn’t always better — and the health/performance trade-offs of chasing extreme body fat levels.
Whether you’ve been stuck in yo-yo dieting, confused by social media “fitness hacks,” or just want a no-BS breakdown of what actually works, this episode will give you clarity and confidence.
👉 If you’re over 35, want to look like you lift, and need real-world strategies you can actually stick to — this one’s for you.
🎧 Hit play now and let’s cut through the diet culture noise once and for all.
🔥 If you're ready to make a change, visit www.coachianwood.com/startwith6
Struggling with hunger while trying to lose weight? You’re not alone.
In this episode, I break down why hunger happens during fat loss, why it’s completely normal, and six practical, science-backed strategies to help you manage it, without feeling deprived.
Learn how to structure your meals, prioritise protein and fibre, balance fats, and train smart so you can lose fat sustainably and maintain it long-term.
What You’ll Learn in This Episode:
Why hunger is one of the biggest barriers to fat loss and how to manage it.
How calorie deficits affect hunger and why slight hunger is normal.
Why calories measure energy, not food volume — and how to eat more food without sabotaging fat loss.
6 practical tips for controlling hunger while dieting:
Real-life examples and anecdotes to show how these strategies work in practice.
How to apply these tips today for more sustainable, long-term fat loss.
Who This Episode is For:
Anyone over 35 struggling to lose fat.
Lifters and gym-goers who want to manage hunger without extreme diets.
People frustrated with diets that leave them constantly hungry or tracking every bite.
Resources & Links:
Join the next intake of Start With 6.
Follow me on Instagram for daily tips: @coachianwood and @startwith6challenge
How to Keep Your Results Long After Coaching Ends (Without Tracking Forever)
There are plenty of diets our there that can get you short-term results… but they then leave you stuck.
You either pile the weight back on, or feel like you’ve got to track every gram of food forever just to stay in shape.
That’s not how it should be.
In this episode, I’m breaking down 7 key lessons from four women who’ve smashed Start With 6 and, more importantly, kept their results long after the programme ended.
I’ll cover:
Why you don’t need to track forever to stay lean
The simple shift that makes eating out and holidays guilt-free
How to maintain your weight without relying on motivation
The mindset reframe that changes everything about food
Why “balance” isn’t just a buzzword — it’s the secret weapon
You’ll hear about:
Laura, an endurance athlete who now effortlessly maintains her lowest weight in years while still enjoying food with her partner
Katy, who went from overwhelmed to winning the challenge and still holds her results months later
Jo, who ditched guilt spirals for good and now eats with confidence
Steph, who sailed through summer holidays (with kids, minimal training, and no tracking) and still stayed on track
👉 If you’ve ever felt like progress only lasts while you’re “on a plan,” this episode is your proof that it doesn’t have to be that way.
Links & Next Steps
Join the next Start With 6 intake → www.coachianwood.com/startwith6
1-1 Coaching Enquiries → www.coachianwood.com/coaching
Follow me on Instagram → www.instagram.com/coachianwood www.instagram.com/startwith6challenge
Losing fat in your 30s and 40s doesn’t have to feel like an uphill battle.
If you’ve ever thought your metabolism is broken, or felt stuck in that all-or-nothing cycle of restriction, weekends off, and starting again on Monday, I recorded this episode for you.
In today’s show, I break down the 7 biggest fat-loss truths I wish every lifter over 35 knew.
These are the boring but powerful basics that actually move the needle. No gimmicks, no fad diets, no “reset” plans.
Here’s what we cover:
Why your metabolism hasn’t “slowed”, and what’s really changed since your 20s
The #1 training style that protects muscle and speeds fat loss after 35
How often you really need to train to see results (hint: it’s not 6 days a week)
Why protein is the closest thing to a fat-loss cheat code
How to enjoy nights out, drinks, and meals without wrecking your progress
The overlooked role of sleep and stress in weight loss
How to read the scale properly without spiraling
If you want realistic, science-backed advice that helps you lose fat, keep muscle, and look like you actually lift in your 30s and 40s, this episode will cut through the noise.
👉 Follow the show so you don’t miss future episodes.
👉 For 1-1 coaching or group programs, visit www.coachianwood.com to find out how we can work together.
Are you stuck logging every calorie, weighing every meal, and scanning barcodes in supermarkets before taking things home?
I want to help you escape the cycle.
In this episode, I break down why obsessive tracking isn’t the magic solution to fat loss, and what really works instead.
As a personal trainer in Poole, I’ve seen this same mistake countless times.
People think their issue is willpower or motivation, when in reality, the problem is being stuck in the all-or-nothing cycle of dieting.
Either you’re tracking everything perfectly, or you throw in the towel when life gets busy.
The truth is, tracking can be useful, but it was never designed to be a lifelong strategy.
Once you understand the basics, you don’t need to be glued to MyFitnessPal to lose weight.
In this episode, you’ll learn:
✅ The role of calorie tracking (and why it’s a short-term tool, not a forever habit)
✅ 5 practical strategies to lose body fat without obsessively tracking
✅ How my Start With 6 clients are losing 3–6kg in just 6 weeks, without the “food robot” lifestyle
If you want simple, sustainable nutrition coaching that actually works in the real world, this episode is for you.
Struggling to build muscle or lose fat after 40? In this episode of the Forever Athletic Podcast, I breaks down exactly how men and women over 40 can train smarter, not harder to finally see results.
Discover:
✅ Why training after 40 is different (and how to adjust)
✅ The 5 training tips every 40+ lifter needs to know
✅ How to build muscle, lose fat, and stay injury-free without living in the gym
Whether you’re frustrated with lack of progress, battling injuries, or just want a smarter plan, this episode gives you clear, proven strategies for strength, fat loss, and sustainable results.
🔗 Want coaching that cuts through the fluff? Visit www.coachianwood.com/coaching to learn more about working with me.
In this episode I give you a rundown of what I think is the dream client journey for people starting out on my Start With 6 group nutrition coaching programme.
Week by week, we break down the ideal goals and takeaways that will help you finish the 6 week challenge with everything you need to maintain your fat loss progress, or maintain your fat loss momentum to continue pushing on in pursuit of your bigger goal.
If you want to join the next intake, just visit www.coachianwood.com/startwith6 and join the presale.
Are you over 35, training hard, but not seeing the results you want?
In this episode, I break down exactly how I would eat if I were starting fresh, 8 clear, actionable steps that cut through the confusion and finally get your nutrition working with you, not against you.
Whether your goal is fat loss, building muscle, increasing energy, or feeling healthier — this episode gives you the structure you’ve been missing.
Why most over-35 gym-goers stall with their nutrition — and how to fix it.
The 1–2–5 meal planning method for effortless weekly structure.
How to get hunger under control without cutting calories too low.
The protein & fibre targets that actually move the needle for fat loss and muscle growth.
How to make breakfast, lunch, and dinner work for YOU, even with a busy schedule and family.
The one change that makes your diet more filling without adding calories.
Why planning snacks (instead of winging them) is a game changer.
How to repeat and automate your meals so results become inevitable.
As we age, we lose muscle faster, recover slower, and our metabolism naturally shifts. That means guessing your way through nutrition is a recipe for frustration.
This episode is all about giving you clarity and control so your training, energy, and health all move forward together.
Break through a fat loss plateau
Build muscle while staying lean
Stop random hunger and cravings
Finally understand what and how much to eat
Eat in a way you can sustain for years
Visit www.coachianwood.com/coaching for all coaching enquiries.
If you enjoy this episode, please hit “Follow” and leave a quick review, it really helps more people over 35 find the show and start making real progress.
If you’re over 35 and want to train smart, stay injury-free, and actually look like you lift — is it better to use machines or free weights?
In this episode, I break down:
The real pros and cons of both
Why free weights aren’t always the "gold standard"
How machines can actually help you build muscle and stay consistent
How to combine both styles in a way that works with your body, not against it
You’ll walk away with a clearer idea of how to train effectively in your 30s, 40s and beyond, without wrecking your joints or wasting time.
💬 Mentioned in this episode:
How joint health and recovery time changes with age
The importance of stability vs. simplicity
How to get the most out of both free weights and machines
🎧 Whether you're training in a commercial gym or a garage setup, this episode will help you train smarter, not harder.
👇 Want help with a plan that works for your body, your schedule, and your goals?
To learn more about my 1-1 coaching services, visit www.coachianwood.com/coaching
In this episode I cover my recent experience of using the Recovery Suite a my new place of work SN Hub in Poole.
I've just turned 38, I'm in a "push phase" of training where I'm looking to make significant progress, and using something like hot/cold therapy can be a nice addition once you have the basics of recovery nailed down.
In this episode I cover:
✅ The 3 pillars of recovery
✅ How to manage your "recovery finances".
✅ The benefits of infrared saunas.
✅ The benefits of a Cryospa
✅ My hot/cold therapy recovery protocol.
✅ Where hot/cold therapy fits in your training routine.
If you enjoy the show, please do give it a 5⭐️ review and share it with a friend.
And if you're interested in learning how to work with me 1-1, just visit www.coachianwood.com/coaching
In this episode I jump in cold and give you a run through of my last intake of Start With 6.
I talk about how the programme works, why it's so effective, but more importantly, how it worked for the top 3 prize winners, including:
- Lily who won £100 cash on a nutrition challenge despite having weeks without a kitchen.
- James who won £50 cash while negotiating an epic long weekend at the Silverstone GP.
- Sharon who posted a perfect score despite starting day one feeling unconfident and overwhelmed.
If you want to learn more about Start With 6 and how it can help you, visit www.coachianwood.com/startwith6
And if you enjoy the show, drop it a follow and a 5⭐️ review.
Think you need to control every bite, gram, and weigh-in to lose weight?
Think again.
In this episode, I break down one of the biggest mindset traps in the fitness world, the belief that more control = more progress.
Because the truth is: confidence doesn’t come from perfect macros or scale drops, or from biceps and abs.
It comes from knowing you’re in control, even when life gets messy.
I'll talk about:
✅ Why daily weight fluctuations aren’t the enemy✅ The difference between data and drama✅ How to lose weight without becoming obsessive✅ Real client examples (including “the graph of dicks”)✅ The power of consistency over perfection
Whether you’re a few kilos from your goal or just tired of starting over, this episode will give you the perspective shift you need to take the pressure off, and finally move forward.
🎧 Listen now to learn how to lose weight in a way that’s actually sustainable (and doesn’t ruin your life).
🔗 Links & Resources:
→ Want expert coaching without the fluff? Apply for coaching→ Follow me on Instagram: @coachianwood→ Share this episode with someone stuck in the “control everything” mindset
In today’s episode, I’m pulling back the curtain on a conversation we don’t have enough in fitness:
👉 Why chasing extreme leanness might not be the flex you think it is.
I’ll share my personal experience, from single-digit body fat in my 20s to a more balanced approach in my 30s, and why I no longer chase shredded at all costs.
I'll unpack:
💭 How my training and lifestyle priorities have evolved⚖️ The real trade-offs of being ultra lean📱 The pressure to “look the part” as a coach — and why I reject it❓The question you need to ask: are your goals actually yours?
If you’ve ever felt like your progress doesn’t count unless you’re shredded… or like you’re constantly trying to live up to an image that doesn’t suit your life anymore, this one’s for you.
🎯 Ready to train properly — on your terms?
Apply for 1-1 coaching at www.coachianwood.com/coaching and let’s find a system that fits your life, not someone else’s.
If your training feels stuck in a rut, and you’re in the gym 5+ days a week, always tired, sore, and still not getting stronger, leaner, or visibly better, this episode is going to be the wake-up call you need.
These are my 5 training truths you don’t want to hear, but probably need to.
I cover:
🔹 Why “more volume” is killing your progress🔹 How to stop spinning your wheels with random workouts🔹 Why good enough technique isn’t good enough anymore🔹 The real reason your life circumstances aren’t the issue (yes, really)🔹 And how to stop falling for BS hacks when you’re old enough to know better
Whether you're plateauing on your lifts, feeling frustrated with your body, or simply wondering why your training isn't working like it used to, this is the episode for you.
CLICK HERE to learn more about how to work with me.
If you're stuck in a cycle of “trying to be good” but not getting results, this episode will set you straight.
In part one of this two-part mini-series, I'm breaking down 5 real-world truths about nutrition that most people don’t want to admit, but need to hear.
These are the exact truths I share with my most successful clients who finally stop spinning their wheels and start seeing real fat loss.
🎯 What you’ll learn:
Why fat loss does involve giving up some foods you love
How to manage hunger without falling apart
Why you need to spend more time in your kitchen
The real problem with weekend indulgences
Why drinking every weekend makes things 10x harder
No fluff. No fearmongering. Just honest advice that works for real people with real lives.
Ready to stop guessing and start seeing results? Join the presale for the next intake of Start With 6 HERE.
Want 1-1 support that works around your life? Learn more about my 1-1 in-person and online coaching services HERE.
📲 Please do give the show a review if you loved this episode, and share this with a mate who says “I’m being good but nothing’s changing.” They’ll thank you later.
Struggling with weekend overeating? You’re not alone.
In today’s episode, I’m breaking down exactly how to stop weekend overeating, even if you don’t want to track every calorie or live a life of just chicken and broccoli Monday through Sunday.
If your weekdays feel on point but the weekend hits and it’s all snacks, takeaways, and drinks → this one’s for you.
👉 Learn why weekend overeating happens👉 How to break the all-or-nothing cycle👉 The simple structure that beats willpower👉 The "Fuck Yes Filter" (genuine game-changer)👉 What to do on Monday if the weekend wasn’t perfect
If you’ve ever searched:
how to stop weekend binge eating
how to control weekend eating
stop weekend weight gain tips
how to stop weekend overeating without tracking
— this is the episode you need.
👉 Want my help putting this into action?
Click HERE to learn more about my 1-1 coaching and how I help clients 35+ look, feel, and perform their best, without food obsession or overwhelm.
