FREE CONTENT HUB
Improving your health and fitness doesn’t need to cost an arm and a leg.
Our free content can help you to help yourself!
Pillars of Health
NUTRITION
Learn how to set up your diet for long term success!
EXERCISE
Learn about all things exercise, and how to train effectively for your goals!
SLEEP
Learn how to set up your sleep hygiene so you can get good sleep consistently!
STRESS
Learn more about what stress is and how to better manage your stress!
When we grew up, you couldn’t easily find or access good, evidence-based information about health and fitness. Even to this day, you can’t really find good information, and you have to wade through a lot of misinformation and downright incorrect information to find the answers to your questions. You also can’t find all the information you want, all conveniently in one place. It is scattered across a million different websites and social media pages.
Our goal with our free content is to create a place where you can easily find the information you need, without all the fluff or nonsense. We have been incredibly lucky to have a thriving online coaching business, that allows us to dedicate time to creating educational content. We hope you find what you are looking for and ultimately derive some benefit from our content.
If you want even more content than what we have here on the website, you can follow us on Instagram, YouTube or listen to the podcast. You can always stay up to date with our latest content by subscribing to our newsletter.
If you are a coach, and you want to take your knowledge and skills to the next level, then we would definitely recommend getting stuck into our coaching specific content in the Coaches Corner.
Latest Posts
Ultimate Hyrox Nutrition Guide
As performance nutritionists working with elite athletes for years, we’ve seen firsthand how proper fueling can make or break your performance. So, in this guide, we’ll walk you through everything you need to know to fuel your body, enhance recovery, and optimise...
Sound Therapy Tool
Sound therapy is something that a lot of us use, but unfortunately, there aren’t many free resources you can use where you can really control the experience. So I created this sound therapy tool to solve that. I realise that some of you will be very familiar with...
Build-a-Plate Meal Builder
Eating healthy doesn’t have to be complicated, but as someone who has coached a lot of people, I know that sometimes it feels like it is. Between figuring out the right portions, balancing macronutrients, and ensuring you get enough vitamins and minerals, it’s easy to...
Jet Lag Prevention and Recovery Tool
Jet lag can make even the most exciting trips feel exhausting. As an experienced coach in sleep and health optimisation, who has helped hundreds of clients with their sleep and health, I know just how much travel can disrupt your body’s natural rhythms. But with the...
Sleep Deprivation Reaction Time Test
As I have been coaching for over 10 years, I’ve seen firsthand how sleep (or lack thereof) can make or break an individual’s mental and physical abilities. Athletes, professionals, students, everyone benefits from quality sleep. But most people don’t realise just how...
Understanding Nutrient Timing For Fat Loss, Muscle Gain & Sports
When it comes to optimising health, fitness, and performance, food timing is often a heavily debated topic. Is it truly necessary to be strict about when you eat, or is it an overrated concept? While food timing may not be the most critical factor in achieving your...
Helping Clients Break From Hyperfocus On The Scales
One of the biggest challenges you'll face as a health and fitness coach is helping clients step away from an unhealthy obsession with the number on the scale, and ultimately break free from hyperfocus on the scales. While weight can be a useful data point, it's often...
Breaking the Dirty Bulk Cycle: A Case Study
Over the years, I’ve worked with a lot of clients who have followed the classic “dirty bulk” approach (eating anything and everything to gain size as quickly as possible) and who generally aren't happy with the results. While this can lead to some muscle gain, it...
HYROX Performance Nutrition Set Up Case Study
Setting up an effective HYROX performance nutrition plan of action can be challenging. In my capacity as a coach, I’ve worked with a variety of athletes preparing for HYROX. With a mix of running and functional fitness challenges, nutrition plays a critical role in...
Understanding Nutritional Propaganda
Unfortunately, most people don’t actually realise that a lot of the information they have been exposed to is actually carefully tailored propaganda. This is especially true in the health and fitness realm, and I am almost certain that most of you have been exposed to...
Case Study: How to Stop Weekend Overeating
Weekend overeating is one of the biggest struggles I see in clients who are otherwise committed to their nutrition goals. They work hard all week, sticking to their diet, tracking their calories, and avoiding excessive treats, only to completely overeat on Friday,...
Case Study: How to Stop Evening Snacking
Evening snacking is one of the most common challenges I see with clients. Understanding how to stop evening snacking is one of those seemingly small, but actually game changer skills you can develop as a coach. For many, the evening is the moment when their discipline...
More Free Content
Triage Thoughts Podcast
When we grew up, you couldn’t easily find good quality health and fitness advice, so we wanted to create a free resource where anyone could find good quality, scientifically accurate and practically relevant information. We believe we have created this with the podcast, and we hope you do too.
Triage YouTube
We often create content that is best explained via video format. These videos go on our YouTube channel, along with the video recording of the podcast and snippets from the podcast. If you prefer video content over written content, then subscribing to our YouTube channel is your best bet!
We put out a LOT of content on Instagram. Shorter and more to the point posts, where you get the actionable information without having to spend ages reading or watching content to get the answers you need. If you enjoy our content, and you want to get more content regularly, this is where you should go!
Email List
Staying up to date with what we are doing is hard, because we do produce a lot of content. Subscribing to the email list will ensure you are kept up to date with everything we are doing, and we also send out content we don’t post anywhere else. We also frequently provide discounts and other goodies to our email list that you won’t find elsewhere!