Between me and coach James we have been coaching for over 30 years. These are the questions we get asked the most.

In this episode we answer all of them. Honestly. Including the ones where our answers might surprise you.

We cover:

• How to ditch the all or nothing mindset for good and why it might actually be a superpower
• Whether you actually need to track your macros or if there is a smarter way
• How much you actually need to train in your 40s and 50s to get real results
• How to stay on track when you are travelling or eating out constantly
• How to still enjoy alcohol and social occasions without wrecking your progress
• Why you keep quitting even when you genuinely want the results
• The biggest mistakes we both made in our own fitness journeys

No fluff. No textbook answers. Just two coaches getting honest about what actually works in real life.

📲 Apply for coaching → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Instagram → https://www.instagram.com/simon_transform360

No tactics. No framework. No lesson plan.

Just me and coach James getting real about life.

In this episode we talk about what is actually going on in our worlds right now. James is growing a mullet, getting into gardening and learning to DJ. I am navigating life in Dubai, battling doom scrolling and having what I can only describe as a 30 percent life crisis.

But somewhere in the middle of all of that we get into some stuff that I think will genuinely hit home.

We talk about why hobbies outside of fitness actually matter, the relationship between phones and stress and why most of us are losing hours every day without even noticing, what it really means to want something versus actually going to get it, why fitness is not really about the abs or the marathon time, it is about who you become in the process, and the number one way to build confidence that nobody talks about.

We also get into our big goals right now, how our training is going, what is coming next for APEX Health, and the honest reality that nobody has it all figured out. We are all just winging it.

If you have been enjoying the more educational episodes, this one is a bit different. Raw, real and probably one of my favourites we have done.

📲 Apply for coaching → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on Instagram → https://www.instagram.com/simonjohnsonfitness/

This is part three and the final episode of the series on how to go from 25% to 10% body fat.

If you have not listened to part one on training and part two on nutrition, go back and start there first. This is the icing on the cake.

In this episode head performance coach James and I break down the lifestyle habits, sleep strategies and supplements that take your results to the next level.
We cover:

👉 Why steps are one of the most underrated fat loss tools you have
👉 How only 10% of your daily calorie burn actually comes from exercise
👉 The simple daily step strategy that removes all the guesswork
👉 Why sleep is the first domino and what happens to your results when you get it wrong
👉 How to optimise your sleep environment and routine for better recovery
👉 Zone two cardio explained and why it builds your engine for life
👉 The only five supplements worth your money, creatine, vitamin D, omega 3, magnesium and whey protein
👉 And why everything else is mostly a waste of money

This series has been everything you need to lose 10 to 20 kilos, build lean muscle and perform at your best. No fluff. No fad diets. Just the stuff that actually works.

📲 Want it all done for you?
Apply here → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on Instagram → https://www.instagram.com/simonjohnsonfitness/

Before we jump on our call I want you to watch this first.

This episode covers everything we are going to talk about why what you have tried before has not worked, what actually does work, and exactly how we approach things differently inside PERFORM 365.

It will give you full clarity on the process, the programme, and what to expect from our call together.

By the time you have watched this you will already know whether this is for you.

Mike served five years in the Marines. He was deployed to Afghanistan. He got hit by an IED.

When he got out, his body fell apart. Within six months he'd gained 60 pounds. Old injuries caught up with him. He ended up in a wheelchair for seven months showering outside with a hose because he couldn't get upstairs.

At his heaviest he was over 300 pounds.

Today, he's more muscular, more capable, and more fit than he was in the Marine Corps. His son asked for a pull-up bar for Christmas because he saw his dad doing pull-ups. His wife calls his biceps her emotional support biceps. And last week he hit the pavement for a morning run at 7am, birds singing, 30 seconds faster than the week before.

This is one of the most powerful conversations I've ever had on this podcast.

We talk about:

• What life really looks like when you leave the military and nobody tells you what comes next
• How Mike went from wheelchair to losing 70 pounds
• The mindset of a man who never missed a session, even working night shifts with three kids
• Why the scales stopped mattering, and what he focuses on instead
• How getting in shape changed his kids
• What lead, protect and provide really means when you're a father

If you need a kick up the ass today, this is it.

📲 Apply for coaching → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on Instagram → https://www.instagram.com/simonjohnsonfitness/

This is part two of the three-part series on how to go from 25% to 10% body fat losing 10 to 20 kilos, building lean muscle, and performing at your best as a busy man in your 30s, 40s or 50s.

In part two, head performance coach James and I break down exactly how to set up your nutrition. No fad diets. No cutting out food groups. Just the stuff that actually works long term.

We cover:

• Why you need to track your calories — and why most people avoid it
• The exact rate of fat loss you should be aiming for per week
• Calories vs protein — which one is actually king
• Why "eating healthy" doesn't automatically mean losing weight
• The scrambled eggs and avocado trap most people fall into
• How to build a custom meal structure around your life
• Calorie planning vs calorie tracking — and why one wins every time
• The hunger scale — and why ignoring it is setting you up to fail
• How to still enjoy food, weekends and social situations

This is everything you need to get your nutrition dialled in — for free

📲 Want it all done for you? Apply here → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on Instagram → https://www.instagram.com/simonjohnsonfitness/

Want to go from 25% body fat to 10%? This is part one of a three-part series covering everything you need to know about training, nutrition, and recovery to lose 10 to 20 kilos, build lean muscle, and perform at your absolute best.

In part one, head performance coach James Pace and I break down exactly how to set up your training, no fluff, no filler, just the stuff that actually works.

We cover:

• How many days per week you actually need to train
• The best training splits for 2, 3, 4 and 5 days per week
• Why training frequency is the most overlooked key to building muscle
• Why full body training beats bro splits every single time
• How to train with the right intensity without burning out
• The RPE scale explained and why it changes everything
• Progressive overload simplified single and double progression
• The drop set technique that takes your last set to another level

Plus we're dropping a free movement pattern guide and a full body workout example in the description below take this, use it, and get results.

🎯 Free movement pattern guide + full body workout template: https://claude.ai/public/artifacts/6b9d3a9d-b8a1-4766-8702-2a55e36596e8

📲 Ready to have everything done for you? Apply here → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on Instagram → https://www.instagram.com/simonjohnsonfitness/

Rebecca tried everything.

Starvation diets. Ozempic. Blood tests. Her doctor told her she might just be naturally bigger.

She was crying on the gym floor after sessions she knew weren't working.

She wouldn't even take her wedding dress out of the bag because she knew it wouldn't fit.

Then she made one decision that changed everything.

In this episode I sit down with Rebecca compliance officer, newlywed, and one of the most inspiring people I've had on this podcast to talk about her full journey.

13kg down, lifting double her bodyweight, wedding dress taken in three times, and a completely different relationship with herself.

We talk about:

• Why she avoided reaching out for so long and what finally made her do it
• The hidden calories that were silently wrecking her progress
• How her confidence went from zero to owning every room she walks into
• Why the scales became almost irrelevant
• The mindset shift from weight loss to performance that makes it all stick
• What she'd say to anyone still sitting on the fence

If you've tried everything and still feel stuck this one is for you.

📲 Ready to stop searching for a quick fix and actually do this properly?

Apply here → https://forms.gle/RBKcgoazqTzaLkCF8

📲 Follow me on

Instagram → https://www.instagram.com/simonjohnsonfitness/