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
Changing The Aggressive Fat Loss Mindset Case Study
Changing the aggressive fat loss mindset with clients can be quite difficult. As a coach with years of experience in both general population and physique-focused clients, I’ve noticed a recurring mindset that very often derails progress. The aggressive fat loss...
Improving The Aerobic System For HYROX Case Study
Over the years coaching athletes for HYROX (and similar events), one of the most common problems I’ve seen is that someone is technically good at all the pieces (they can crush a sled push, they have no problem with wall balls, their rowing technique is solid) but...
How To Get More Fibre In Your Diet
Understanding how to get more fibre in your diet isn’t super hard, but it will improve your health. It’s not sexy, it’s not trendy but fibre might just be the most powerful health tool you’re not using. Seriously. In all my years coaching people through fat...
Trying To Stay Too Lean While Gaining Case Study
One of the most common dilemmas I see in my coaching practice, especially among physique-focused clients, is this: they want to build muscle, but they’re also trying to stay as lean as possible while doing it. They are trying to stay too lean while gaining, but...
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
Helping a client to break from a hyperfocus on the scales can be quite difficult, and if you are a coach, you will likely have to do a lot of this. Let me paint a picture for you. A new client signs up, motivated, committed, maybe even a little desperate for change....
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...
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!