F4L Blog
Movement Matters, Whatever Your Size
Let’s clear something up right from the start: you do not need to be a particular size or shape to benefit from exercise. In fact, some of the biggest wins I see as a coach come from people in what’s often called the “a bit heavier than ideal” body category (though...
The Health Coach’s Crispy Pork Belly Recipe
A guilt-free way to get that crunch Pork belly isn’t usually something you’d expect from a health coach, but hear me out. When it’s done right, it’s not just a treat for the taste buds, it can be part of a balanced, real-food approach to eating that respects quality,...
“My Cholesterol Went Up – But I’m Not Worried. Here’s Why.”
So… I got my [annual] bloods back the other day. Total cholesterol and LDL? Up. Triglycerides? Down. Now, if you stopped reading there, you'd be forgiven for thinking alarm bells should be ringing. But I'm not worried — and here’s why. Back in April, I did something a...
🧠 Cognitive Load Coping – The New Fitness Frontier
If you ask me what the main game for the next decade is, I’d say this: learning how to manage cognitive load. Yep, not weightlifting, not macros, not mobility (though they all matter). It’s about how we use our brain, how we think, how we focus, how we recover...
Iceland’s Four-Day Workweek: Gen Z Was Right All Along
Back in 2015, Iceland kicked off a workplace experiment that raised a few eyebrows: a four-day workweek with no cut to pay. At the time, critics were ready with their usual warnings, lower productivity, rising costs, and a drop in service standards. But nearly a...
Wegovy: Miracle Fat Loss Drug or Modern Fad? A Balanced Take
There’s a new weight-loss buzz in Aotearoa, and it’s not another detox tea or cabbage soup diet. It’s Wegovy: a GLP-1 medication recently approved and now available in New Zealand. It's been hailed as a “game-changer” for weight loss, but with great buzz comes great...
The Gym Is a Metaphor for Life
We’ve all heard the clichés: “What you put in is what you get out,” “Hard work pays off,” “Trust the process.” But nowhere is that more obvious, and more humbling, than in the gym. At first, it’s thankless. You rock up early, or late, squeeze it into your day, move...
Fat Doesn’t Make You Fat – Why You Need Dietary Fat
Let’s get one thing straight right off the bat: eating fat doesn’t make you fat.That idea is as outdated as low-fat margarine and rice cakes for lunch. Yet for years, fat was the villain of the nutrition world. It was blamed for everything from expanding waistlines to...
Sick of Being ‘Good’? How the All-or-Nothing Trap is Wrecking Your Health
You start Monday strong, eating clean, smashing your workouts, no wine, no chocolate. By Thursday you’re tired, over it, and reach for the snacks.Then it’s, “Stuff it. I’ve blown it anyway, I’ll start again Monday.” Sound familiar? This is the all-or-nothing trap. It...
Running on Empty? Why Modern Life is Draining You (And How to Get Your Energy Back)
Ever find yourself saying, “I’m just so tired all the time”, even when you’ve technically had a decent night’s sleep? You’re not alone. I fell asleep in one of my education sessions this week, it weasn't boring, I was tired! More and more people are running through...