Simon Graham Coach & Personal Trainer

01/11/2026

Is Catastrophising Stopping Your Weight Loss?

What is catastrophising? What are the signs, and could it be affecting your weight loss or fitness journey?

More importantly, how can you stop catastrophising and learn to challenge negative thoughts?

Find out more in my deep dive blog.

Visit:

What is catastrophising? Can you stop it? A weight loss coach and sports coach shares his experience of anxiety and expecting the worst.

26/10/2026

Fear of Failure Preventing Weight Loss?

Something I see two or three times a year is someone starting weight loss coaching with me, and almost rebelling against me and the process from day one.

What I often find is that it’s actually a fear of failure kicking in. Because if they don’t really try, they can’t fail again.

My job as a coach at that point is to help them build the confidence and develop the tools to move past that fear.

Read a deeper dive into the subject in my blog.

Visit https://www.simongpt.co.uk/fear-of-failure/

Fear of failure can lead to procrastination, perfectionism and self-sabotage. Learn why it happens and how to stop it holding you back.

23/09/2026

Is It Harder to Lose Weight as You Get Older?

I lost around four to five stone about a decade ago, with most of that weight coming off in my late thirties and early forties. More recently, I wanted to lose a little bit of weight again. Nowhere near the amount I lost previously, but my weight had crept up a little after quite a stressful period in my life. And I must admit, this time around it did feel harder (yes, I know I am a weight loss coach, so maybe you find it odd to hear that… but I am human still, and believe in keeping it real and honest!).

That got me thinking. If losing weight feels harder now than it did when you were younger, you probably aren’t imagining it.

As we get older, changes in muscle mass, activity levels, energy requirements, sleep and lifestyle can all make weight management more difficult, while for women, perimenopause and menopause can add another layer.

But that doesn’t mean weight gain is inevitable, that you can’t lose weight as you get older, or that your metabolism has suddenly slowed to a crawl or somehow become “broken”.

For a deeper dive into why this happens and what you can do about it, have a read of my latest blog. Go to:
https://www.simongpt.co.uk/is-it-harder-to-lose-weight-as-you-get-older/

Is it harder to lose weight as you get older? Discover why age, muscle loss, activity or menopause can affect weight loss, and what to do.

13/09/2026

Do Sweeteners Cause Weight Gain?

Sweeteners don’t appear to directly cause weight gain.

They can actually be useful for weight loss when they replace higher-calorie sugar, foods or drinks.

Sweeteners don’t burn fat. You still need a calorie deficit to lose weight.

There’s no good evidence that approved sweeteners prevent weight loss or automatically increase your appetite.

“Natural” sweeteners such as honey or maple syrup aren’t automatically better for weight loss. They still contain sugar and calories.

Approved sweeteners are considered safe at permitted levels in the UK, although some current advice recommends minimising our reliance on non-sugar sweeteners over the longer term.

Some sweeteners, particularly polyols, can cause digestive issues if you consume a lot of them.

You don’t need sweeteners to lose weight. But if a lower-calorie alternative helps you consume fewer calories without feeling deprived, it can be a useful tool.

Ultimately, regardless of what the research says, pay attention to how sweeteners affect you personally. If you find they make you crave more sweet foods, make managing your appetite harder, or simply don’t make you feel great, they might not be right for you.

For a full deep dive, you can read my full blog on this. Go to:
https://www.simongpt.co.uk/do-sweeteners-cause-weight-gain/

Do sweeteners cause weight gain or help with weight loss? What the evidence says about artificial sweeteners, calories, cravings and health.

11/09/2026

Here’s what I’ve learned as a weight loss coach working with people who are using weight loss injections.

I always feel I have to be quite careful when I talk about weight loss injections, because the majority of my clients don’t use them, and some have quite strong opinions or concerns about them.

However, around 20% of my clients are either using weight loss medication, have used it, or are coming off it.

And actually, whether you’re using medication or not, a lot of the same things still matter. Accountability, habit change, nutrition, exercise and ultimately finding something you can maintain.

So, here are six things I’ve learned from working with people using weight loss injections.

1. Everybody responds differently. Some people get incredible appetite suppression, some get very little, and some simply can’t tolerate them.

2. Don’t use them just to eat as little as humanly possible. Protein, good nutrition, resistance training and activity still matter, particularly if you want to protect muscle.

3. The medication doesn’t automatically fix your habits. If food noise disappears, some of your old triggers may disappear with it, but that doesn’t necessarily mean you’ve learned how to deal with them if they return.

4. Coming off can be harder than people expect. Hunger and food noise can return, so thinking about maintenance and your longer-term strategy before you reach your target is really important.

5. Weight loss medication isn’t right or wrong. It can be an incredibly useful tool for some people. Other people don’t want it, can’t tolerate it or simply don’t need it.

6. Don’t assume your prescriber will provide lots of ongoing support. The level of nutrition, exercise and behavioural support can vary considerably, so you might need to look elsewhere for help with everything that sits around the medication.

There’s loads more I’ve learned from working with both groups, so I’ve gone into much more detail in a recent blog. Go to simongpt.co.uk/coaching-weight-loss-injections-and-pills/

What I’ve learned from coaching people using weight loss injections and pills, from appetite to habit change, training and coming off them.

11/09/2026

SKINNYTOK VS STRONG NOT SKINNY: WHAT DO THEY ACTUALLY MEAN?

What is SkinnyTok? If you’ve been anywhere near TikTok in the last year you’ll probably have seen the term, even if you can’t quite place it. It’s the name given to a corner of TikTok that became associated with extreme thinness, restrictive eating, body checking and the idea that being “skinny” should be an aesthetic goal in itself.

Strong not Skinny is supposed to be the antidote. Train for performance, not for a number on the scale. Build muscle, get strong and stop chasing thin. On paper it’s a healthier message, and actually a great message too.

But are either trends actually relatable or healthy?

Read more:

28/08/2026

No gym? No HYROX equipment? You can still get a useful session done.

Obviously, there are limitations. Nothing you do with your bodyweight is going to replicate pushing a heavily loaded sled and so on, and I’m not going to pretend otherwise.

But if you’re away, training at home or simply can’t get to a properly equipped gym, you can still train many of the same muscles, movement patterns and energy systems.

Try 3-4 rounds of:
- Low sprint drives: 15m
- Bear crawls: 15m forward + back
- Bodyweight squats: 45-60 seconds
- Press-ups: 15-20 reps
- Farmers carry using bottles/bags: 40m
- Slow walking lunges: 40m
- Burpee broad jumps: 15 reps
- Run: 2-3 minutes

Rest 60-90 seconds between blocks if needed and 2–3 minutes between rounds.

If you’re stuck in a hotel room or short on space, sprint drives can become fast feet, bear crawls can become bear-position shoulder taps, walking lunges can become reverse lunges, and running can become high knees or jogging on the spot.

It isn’t a replacement for proper HYROX-specific training, particularly heavy sled work. But when the alternative is missing the session completely, you can get far more done with no equipment than you might think.

I’ve broken down how to do every exercise, substitution and small-space alternative in much more detail in a detailed blog - go to:
https://www.simongpt.co.uk/hyrox-bodyweight-workout/

26/08/2026

I got sent a photo earlier of me on holiday about 15 years ago.

I wasn’t at my heaviest here, although I was certainly heading that way. And if I’m honest, I feel a little bit cringe sharing it. I mean, for a start, the goatee! What on earth was I thinking? 😂

But… sometimes it’s good to have a reminder of just how far you’ve come.

And whilst these photos might look like they’re about a physical transformation, that’s not really what I see when I look at them.

Back then, I was out of shape, a bit lost and not looking after myself. Anxiety was also a big part of my life.

So when I look at the photo of me in the gym, which was taken this morning, yes, I see the physical difference, but more importantly I see a healthier, fitter and happier version of myself who looks after himself a lot better than he used to.

And yes, I really could have smiled more this morning in my photo, but we are where we are! 😂

If you’re looking for a coach who’s been there himself, visit www.simongPT.co.uk

13/08/2026

Is 1200 Calories Ever Enough?

The answer depends entirely on the person. For some smaller, lighter and less active people, 1200 calories could create a perfectly reasonable calorie deficit. For someone taller, heavier or training regularly, it could be far too aggressive, leaving them constantly hungry, low on energy and struggling to recover or stick to their diet.

Weight loss requires a calorie deficit, but the goal shouldn’t be to eat as little as possible. Your calorie target should take into account your height, weight, age and activity levels, as well as how you actually feel and perform. If you’re constantly hungry, exhausted or repeatedly overeating after trying to restrict heavily, it may not be a lack of willpower - your calorie target may simply be too low.

For a deep dive, visit my blog - go to:
https://www.simongpt.co.uk/is-1200-calories-enough/

Is 1200 calories enough for a woman, a man, or someone who exercises? Here’s why the number that works for one person leaves another stuck.

07/08/2026

Food noise has become one of the biggest talking points in weight loss, especially since GLP-1 medications entered the mainstream. But is it actually a new phenomenon, or have humans always experienced it?

I took a deep dive into the research and my own experiences as both a weight loss coach and someone who struggles with food noise myself.

My conclusion is that while our biology hasn’t changed, our food environment has. Constant access to ultra-processed, hyperpalatable food, modern diet culture, busy lifestyles and the language to finally describe the experience have all contributed to making food noise feel louder than ever.

The good news is that food noise isn’t something you simply have to put up with. For many people, increasing protein and fibre, improving sleep, reducing exposure to trigger foods and staying active can all help to turn the volume down.

For a deep dive into this topic, visit my Food Noise blog: https://www.simongpt.co.uk/what-is-food-noise/