Join the next intake of START WITH 6 here: www.coachianwood.com/startwith6
If you’re trying to get back in shape after Christmas but don’t want another extreme January reset that burns you out by February, this episode is for you.
In this solo teaching episode, I break down exactly what I’d do over 6 weeks to lose fat, rebuild strength, and feel back in control — without detoxes, punishment workouts, or all-or-nothing dieting.
This is the same strength-first, sustainable approach I use with clients who train regularly but feel like they’ve “fallen off” over December and want fast, visible progress they can actually maintain.
Why most January plans fail (and what actually works instead)
How to get back in shape after Christmas without cutting everything out
What realistic fat loss looks like over 6 weeks (3–6kg, 3–6cm off the waist)
Why strength training should be the priority during fat loss
How to structure calories and protein for fast but sustainable results
The 3-phase approach I use with clients every January:
Phase 1: Reset (Weeks 1–2) – regain control and routine
Phase 2: Build (Weeks 3–4) – accelerate fat loss and visible changes
Phase 3: Consolidate (Weeks 5–6) – lock in results without rebound
The habits that make January feel calm instead of chaotic
How clients like Zoe, Sammy, Steffi, and Lily used this exact framework to succeed
Gym-goers who trained consistently before Christmas
Anyone who feels out of rhythm after December
People who want to get back in shape after Christmas without extreme dieting
Busy adults who want structure, not stress
You don’t need to punish yourself in January.
You need 6 weeks of focused, repeatable actions.
That’s how you get back in shape after Christmas — and stay there.
🎧 Listen now and learn the fastest sustainable way to look and feel better this January.
If you want help applying this approach step-by-step, this is exactly what we coach inside Start With 6.
In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway
Join the presale for the next intake of Start With 6 start 12th January 2026 here: www.coachianwood.com/startwith6
The first 30 days of fat loss are where most people either build momentum — or fall back into the all-or-nothing cycle.
In this episode, I break down what actually matters in the first month of fat loss, what most people overthink, and how to set yourself up for sustainable progress without extremes.
This isn’t about crash dieting or perfect tracking — it’s about getting early results, building confidence, and creating habits that last well beyond January.
Why early progress in the first 30 days of fat loss is crucial for motivation
How a small (~10%) calorie deficit leads to sustainable weekly fat loss
The 2–3 low-hanging-fruit actions that drive most early results
What progress should look like in the first month (and why the scale can mislead)
Why consistency beats precision when starting fat loss
How training, steps, sleep, and stress affect fat loss in the first 30 days
The biggest mistakes that derail fat loss before it even gets going
Men and women starting fat loss after 30 or 40
Anyone frustrated by diets that start strong but fall apart
Busy professionals who want fat loss without extremes
People who want to get January right before January arrives
The first 30 days of fat loss aren’t about doing everything perfectly — they’re about doing the right things consistently. Get the foundations right now, and the rest becomes easier.
🎧 Listen now and learn how to make the first month of fat loss calm, structured, and sustainable — without burning yourself out.
👉🏻 Join the next intake of Start With 6 here: www.coachianwood.com/startwith6
Does Christmas really cause weight gain — or is something else going on?
In this episode of The Forever Athletic Podcast, Coach Ian Wood breaks down the science behind Christmas weight gain, including evidence from a major BMJ study, and explains why most people don’t gain much weight over Christmas… but also why they fail to lose it again.
You’ll learn:
What the research actually says about Christmas weight gain
Why small festive weight gain often becomes long-term
The real danger zone between Christmas and January
5 practical, real-world strategies to enjoy Christmas without derailing your progress
This episode is especially relevant if you’re:
Over 35 and trying to lose fat sustainably
Tired of the “I’ll start again in January” cycle
Wanting a realistic approach to food, training, and lifestyle during December
🎯 Inside the episode:
How to go “off plan” without losing control
Why getting back on plan fast matters more than being perfect
How to zoom out and remove pressure over Christmas
What to focus on (and what to let go of) during the festive period
📍 Hosted by Coach Ian Wood, UK-based strength and nutrition coach helping everyday athletes stay strong, lean, and athletic for life.
👉 Follow the podcast for more practical advice on fat loss, training after 35, and sustainable fitness.
Calorie tracking apps like MyFitnessPal get a lot of hype… but how accurate are they really?
In today’s episode, I break down why calorie tracking is often inaccurate, why it’s NOT an exact science, and why I still recommend almost all my clients track their food, at least for a short period of time.
You’ll learn the real problems behind calorie calculators, food labels, app databases, user error, cooked vs raw weights, and the “secret calories” most people forget to log. Most importantly, you’ll learn how to use calorie tracking properly: with ranges, simple meal structures, and a focus on consistency instead of perfection.
If you’ve ever wondered why you’re tracking calories but still not seeing results, this episode is your blueprint for fixing it.
⭐ What You’ll Learn
Why calorie calculators are only estimates
The 20% error margin in UK food labels
How MyFitnessPal’s database creates hidden inaccuracies
The biggest user mistakes (like peanut butter on the spoon)
Why cooked vs raw weights cause confusion
How “just one extra bite” adds up quickly
Why tracking forever is unrealistic
To learn more about my Start With 6 programme and to join the pre-sale for the next intake start 12th January 2026, just visit www.coachianwood.com/startwith6
Visit www.coachianwood.com/coaching to learn more about how to work with me 1-1.
Are you training consistently, pushing hard, showing up week after week… and still not seeing the results you want? If you’re over 35 and stuck on a plateau, this episode explains exactly why your workouts aren’t workingm and what to do instead.
In today’s episode, we break down the most common training mistakes people over 35 make, including high-volume group classes, overly “functional” programs, and beginner routines that are too complex to drive real progress. You'll learn why your training might be leaving you exhausted but not stronger, and how a simpler, smarter strength-focused approach can finally move the needle.
We cover:
• Why “Intensity is the prescription, volume is the dose” is essential after 35
• How high-volume group workouts can destroy your progress (and recovery)
• Why functional training often gets in the way of real results
• Why complexity kills intensity — and what to do about it
• Beginners: why you MUST get strong before chasing intensity
• The real reason so many over-35 lifters feel stuck, stiff, and burned out
• The simple, low-volume strength training approach that actually works
• How to train in a way that boosts strength, improves body composition, and protects your joints
Whether you're doing bootcamps, CrossFit-style WODs, or “functional” circuits, this is essential listening if you’re tired of working hard with nothing to show for it.
Perfect for:
Men and women over 35 • Anyone in a training plateau • Beginners returning to fitness • CrossFit and group class attendees • People confused about “functional” training • Anyone who wants simple, sustainable strength
Follow for more episodes on:
Strength training, mobility, metabolic health, over-35 fitness, muscle building, sustainable fat loss, injury-free training, and performance longevity.
If you train 3–4 days a week but still don’t look like someone who lifts, this episode breaks down exactly why. Not in a shame-y way, and not with unrealistic expectations, you probably already look far better than you think.
But if you’re missing that extra confidence that comes from visibly strong shoulders, bigger arms, thicker legs, or stronger glutes… the gap isn’t effort. It’s strategy.
In this episode, you’ll learn the real reasons your physique may not reflect your hard work, and the exact actions that change everything.
This episode covers the five biggest reasons people train consistently but don’t achieve that athletic, visibly-strong look:
Not in a “diet harder” way, but in the long-term consistency, structured eating, and fuelling-your-training sense.
You’ll learn why muscle is built through repetition of nutrition, not quick fixes.
There’s a huge difference between doing workouts and training with intention.
Learn how progressive overload, planning, and structure unlock the physique you want.
You cannot build muscle in a calorie mindset designed only for shrinking.
This segment helps you transition from “losing” to “building.”
Muscle is stimulated in the gym, but it’s built through movement, recovery, and habits outside of it.
You’ll learn how NEAT, physical hobbies, and recovery matter more than you think.
You need more precision now. Targeted goals, structured plans, and intentional training choices.
Men and women 30+ who train 3x per week but want more visible muscle
Anyone stuck in the “I feel fitter but don’t look stronger” phase
People caught in long-term dieting cycles
Beginners transitioning into intermediate training
Busy adults who want an athletic physique without living in the gym
👉 Follow the show for weekly episodes on strength, fat loss, and staying athletic after 35.
👉 Share this episode with a training partner.
👉 Follow me on Instagram for my Black Friday offers.
If you’re a lifter over 35 dealing with niggles, tweaks, or recurring injuries — this episode is your roadmap to staying consistent and keeping progress moving.
Most injuries at this age aren’t catastrophic… they’re management issues. And with the right approach, you can keep training, stay strong, and build a physique you’re proud of without making anything worse.
In this episode of The Forever Athletic Podcast, I break down 7 simple, realistic strategies to train around injuries safely and effectively — without falling into the all-or-nothing trap that keeps so many lifters stuck.
Whether it’s shoulder pain, knee irritation, low-back flare-ups, or general overuse patterns from busy, stressful lives… you’ll learn how to adjust your training, protect your progress, and build long-term resilience.
How shifting focus to what you can do turns injuries from setbacks into opportunities.
How to maintain training patterns even when specific movements hurt.
A simple week-by-week progression that actually works for over-35 lifters.
How lifestyle stress, sleep, and rushed warm-ups derail recovery more than training does.
How rotating exercises keeps joints happy without losing performance.
Why ditching intensity for fancy movements feels good temporarily but stalls progress.
The science-backed reason training your uninjured side helps your injured side recover faster.
Lifters aged 35–50
Busy parents + professionals
Anyone training through shoulder, knee, hip, or back niggles
People who hate losing progress or stopping the gym completely
Lifters overwhelmed by conflicting injury advice online
You don’t need to stop training because you’re injured.
You need to train smarter, adjust with purpose, and keep the pattern — not the pain.
Consistency with smart modifications always beats perfection.
If you want personal help training around injuries, improving technique, and building a simple, sustainable plan that works for real life:
👉 Online Coaching: APPLY HERE.👉 In-Person Coaching (Poole): Limited spaces available. APPLY HERE.
Nights out, work dos, and family dinners don’t have to destroy your progress.
In this episode, I break down how to handle social events without derailing your weight loss goals, so you can enjoy yourself, stay in control, and still make progress this holiday season.
You’ll learn seven practical and mindset-based tips for staying consistent without restriction or guilt.
In This Episode:
Why one night out doesn’t ruin your progress
The high-protein hack to control cravings
How to focus on connection over calories
The “I’ll be good tomorrow” trap to avoid
How to plan your day around events
The key to drawing the line after a big night
Why balance always beats perfection
Listen If You:
Want to lose weight without missing out socially
Have a busy holiday calendar and want to stay consistent
Are tired of starting over every Monday
Need practical, guilt-free strategies for balance
Connect with Ian:
👉 Join the New Start 6 Challenge (starts November 10th) – www.coachianwood.com/startwith6
👉 Follow Ian on Instagram – @coachianwood
👉 Follow Start With 6 on Instagram – @startwith6challenge
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?