In this episode, Matt shares how he dropped 22 kilos in 8 months while juggling shift work, stress, and social life — all with just 3 workouts per week.

You’ll hear:

• The turning point that finally got him out of survival mode
• How he handled food without strict dieting or giving up carbs
• The simple shifts that kept him consistent through long work hours and jet-lag-style schedules
• The mindset changes that made his results stick this time

If you’ve ever thought your schedule or lifestyle makes fat loss impossible, this story will change your mind.

👉 Ready to start your own transformation? Connect with me on Instagram @nick.lockwood.01

And let’s talk about building a plan that works around your life.

In this episode, I sit down with my client Adam, who not only transformed his body in 90 days—but has maintained his results for 3 years
 

Adam shares the real challenges he faced—COVID, holidays, work travel, a new job, and all the ups and downs of life—and how we built a system that allowed him to stay lean, strong, and confident through it all.

We dive into:

• The exact shift that allowed him to stop the “diet cycle” for good.
• How he balanced fitness with a busy career and social events.
• Why building habits—not chasing extremes—is the real secret to long-term results.
• What “lean living” looks like day-to-day, and how anyone can achieve it.

If you’ve ever wondered how to get in shape and stay in shape without sacrificing your lifestyle, Adam’s story is proof it’s possible.

 It’s not just age — and it’s definitely not your metabolism.

 In this episode, I break down the real (and often uncomfortable) reasons getting lean isn’t as easy as it used to be — and what you can do to turn things around.

 If you’ve been feeling stuck, frustrated, or like you “should” be able to figure this out by now… this is the one you need to hear.

In just 5 months, Will dropped 7kg, built long-term habits, and now stays in shape while still going out every weekend with his mates.

 No extreme diets. No giving up his lifestyle. Just a smarter, more sustainable approach.

We unpack:

 ✅ What held him back for years
 ✅ The key mindset shift that changed everything
 ✅ How he finally built momentum (and kept it)
 ✅ Practical tips he used to stay consistent, even with a busy social life

This one’s packed with takeaways — especially if you’ve ever felt stuck, all-or-nothing, or like nothing was working.

 But what about when work ramps up, social events pile on, and your routine goes out the window?

That’s where most people fall off — not because they’re lazy, but because they don’t have a strategy for chaos.

In this episode, I break down how my clients and I stay on track when life isn’t perfect, including:

• The power of minimum standards
• How to navigate food without obsessing
• Why chasing perfection is your biggest trap
• And what to focus on when motivation is low

If you’re tired of starting over every time life kicks off, this is the mindset shift and game plan you need.

We dive into:

 ✅ How he broke free from the “on/off” cycle that held him back for years
 ✅ The small, strategic shifts that helped him stay consistent even with family and work chaos
 ✅ How he reignited his love for training — without extreme diets or 5AM workouts
 ✅ The exact mindset changes that allowed him to finally make sustainable progress

If you’ve ever struggled to stay consistent, felt like life was too busy to get in shape, or thought transformation wasn’t possible without going all-in…

 Craig’s story will prove otherwise.

These aren’t flashy hacks — they’re the lifestyle changes that actually made the biggest difference to my energy, consistency, and long term results.

If you’re tired of starting over, chasing quick fixes, or feeling like fat loss is a full-time job… this one’s for you.

But over the years, I’ve built a way of training, eating, and thinking that keeps me lean, consistent, and confident — even during the busiest weeks of the year.

In this episode, I share how I manage my fitness without it taking over my life. You’ll hear how I shift gears without losing momentum, how I stay on track without strict rules, and the few non-negotiables that keep me grounded — even when everything else feels chaotic.

If you’ve ever told yourself “I’ll get back on track when things calm down,” this one’s for you.

Too much food, too many drinks, skipped the gym — and now you’re waking up Monday feeling like you’ve ruined your progress?

This episode is your reset.

I’ll walk you through exactly what to do (and what not to do) so you can bounce back fast — without guilt, punishment, or starting over again next week.

Inside, I’ll break down:

• Why your weekend didn’t ruin your progress
• The 5-step reset I give my coaching clients
• What it means if this happens every weekend
• How to stop repeating the same all-or-nothing cycle

Whether this was a one-off or it’s a pattern you’re stuck in — this episode will help you get your head back in the game, and move forward with clarity and confidence.

If you’re in your 30s and struggling to stay in shape, chances are it’s not your motivation that’s the problem. It’s the stories you’ve been telling yourself.

In this episode, I break down 7 common lies that keep guys stuck.

Such as:

 “ I just need more discipline”
 “ It’s my metabolism slowing down”
 “ I’ll start when life calms down”

You’ll probably see yourself in a few of them — and that’s the point. Because once you call them out, you can finally do something about it.

If you want to get leaner, build muscle, and feel better in yourself without it taking over your life, this episode is a must-listen.

Want a simple plan that actually fits your lifestyle?

Drop me a message on Instagram: nick.lockwood.01

Maybe the gym took a back seat, maybe life got in the way but now the countdown’s on. 

In this episode, I’ll walk you through exactly what to do and what not to do if you’ve only got a few weeks to lose body fat. 

And CARE about your long term progress. 

No extreme diets, no two-a-days .... 

Just a few smart ways to see results.

If you’ve left it late, this is how to catch up.

In this episode, I’m breaking down 10 simple rules my clients and I follow to enjoy alcohol without it wrecking fat loss, training, or your momentum.

No “just cut it out” nonsense. Just practical advice you can actually stick to.

Whether it’s beers at the BBQ or cocktails on holiday — follow these, and you’ll stay in shape without feeling like you’re missing out.

You’ll learn about the 4 clear phases we use to take clients from stuck and frustrated to lean, strong, and confident — and more importantly, how they maintain it long term.

Whether you're looking to drop your first 10kg, get into the best shape of your life, or finally make this your normal — this episode will give you clarity on how we do it.

We cover:

 ✅ The Kickstart Phase — how to lose your first 5–10kg without extremes
 ✅ The Fat Loss Accelerator — dialling in training and nutrition for rapid progress
 ✅ Lean Living — how to stay in shape without constant tracking
 ✅ What’s Next — how we help you evolve your goals for life-long results

If you’re ready to build a body you love — and keep it without sacrificing the life you enjoy — this is for you.

 Want to learn more? DM me ‘INFO’ on Instagram @nick.lockwood.coaching and let’s chat.

In this episode, I break down the 5 most common mistakes I see men make when trying to lose fat... and more importantly, how to avoid them.

From going all-in and burning out, to cardio overload and constantly switching programs — these habits are keeping you stuck.

Whether you're just getting started or trying to break through a plateau, this episode will help you simplify your approach and get lean without sacrificing your social life or your sanity.

Hit play to learn:

• Why eating too “clean” can backfire
• How your training might be hurting your progress
• The underrated fat loss tools most guys skip
• What to do instead to actually get lean (and stay lean)

If this episode hits home, DM me “LEAN” on Instagram @nick.lockwood.01 — I’ll help you get clear on your next move.

In this episode, I break down the Emotional Cycle of Change and how it shows up in your fitness journey. From the excitement at the start, to the crash in motivation, the Valley of Despair, and finally, the stage where real results begin to show.

You’ll learn:

• Why the middle phase is where most men quit
• How to recognise which stage you’re in right now
• What to do when motivation disappears and progress stalls
• How to push through the hardest part and come out stronger on the other side

If you’ve ever started strong but struggled to stay consistent… this episode is for you.

In this episode, I break down why so many guys in their 30s struggle to get leaner, fitter and stronger and how to finally fix it.

We’ll unpack the real reasons progress stalls (it’s not your metabolism), what training and nutrition actually need to look like in your 30s, and why chasing your 20s approach will keep you stuck.

If you’re a busy guy who still wants to look and feel great without living in the gym or giving up your social life—this one’s for you.

You’ll learn:

Why getting lean at 30 isn’t harder, just different
The 4 keys every guy in his 30s needs to build muscle and drop fat
How to make progress without sacrificing your lifestyle

Whether you’ve “fallen off” or just want to level up again, this is your roadmap to feeling like you’re back in control.

You'll learn:
 ✅ The essential supplements that support fat loss & lean muscle
 ✅ How to avoid the overhyped, useless products
 ✅ When and how to take each supplement for the best results

Whether you're cutting, maintaining, or just want to optimise your health, this is your no-BS guide to supplementation.

🎧 Tune in now!

Truth is, you do not need to choose between getting in shape and enjoying dinners out, drinks with friends, or weekend events.

In this episode, I break down exactly how to drop 5-10KG while still living your life, without extreme diets, boring meal plans, or feeling guilty every time you go out. You’ll learn:

✅ The biggest mistake people make when trying to lose fat while socialising
✅ How to plan your week so you can enjoy events without sabotaging progress
✅ Smart strategies for navigating restaurant meals and drinks
✅ How to stay in control while still feeling flexible and free

If you’ve been stuck in the cycle of “all or nothing,” this episode is for you. Tune in and start making fat loss fit your lifestyle instead of fighting against it.

 Hit play now and let’s make this easy.

I’ll walk you through five key steps (plus a bonus tip) to help you lose body fat, build muscle, and actually sustain your results without extreme dieting or endless cardio. We’ll cover:

✅ The realistic timeline you need to get lean
✅ How to train smart and avoid burnout
✅ Dialing in your nutrition for fat loss & performance
✅ Why structure beats motivation every time
✅ How to enjoy weekends without wrecking progress
✅ The recovery habits that accelerate results

And if you’ve been stuck in the cycle of "knowing what to do but not actually doing it," I’ll explain the missing peice that keeps most guys from achieving their goal.

If you’re serious about looking and feeling your best this summer—and keeping it that way—this is the episode you need to hear.

Tune in to learn how to drop body fat, build lean muscle, and feel confident in your physique—without it taking over your life.

Let’s get into it.

In this episode, "Sort Your Nutrition Once And For All: A Step By Step Guide To Fat Loss, Health and Sustainability," we’ll cut through the noise and get straight to what works.

Join me as I share practical, actionable steps to help you build a strong relationship with food, achieve your fat loss goals, and maintain them long-term. 

Drawing on my personal experiences, mindset shifts, and the lessons I’ve learned along the way, we’ll explore how to simplify your approach, stay consistent, and make nutrition work for you—not against you.

This isn’t about quick fixes; it’s about equipping you with knowledge for life.

 Whether you’re starting fresh or need a reset, this guide will help you take control and create a sustainable, balanced approach to your health. Tune in and let’s get started!

In this episode, we’re diving into Peter’s incredible journey of losing 10kg and keeping it off for over a year. 

From juggling two big moves and working long hours to completely overhauling his wardrobe. 

Peter’s story proves that sustainable change is possible even if you’ve struggled with getting back into shape for years.

Tune in to hear:

✔️ How Peter finally broke free from the weight rebound cycle.

✔️ The simple habits that fit into his busy lifestyle

✔️ His advice for anyone who thinks lasting results are out of reach.

If you’ve ever felt stuck in a cycle of losing and regaining weight, Peter’s story will inspire you to take action. 

🔗 Listen now and discover how he made it happen!

And are now ready to get back in shape, shed 10-20 lbs of body fat, and actually feel fit again—but you’re not sure where to start.

This one is for you. 

In this episode, I’m breaking down exactly what I’d do if I were in your shoes:

✅ Simple, actionable steps to reignite your progress.

✅ Key principles to avoid burnout or overwhelm.

✅ A no-nonsense approach to making it work, even with a hectic schedule.

If you’re ready to start feeling like yourself again, hit play. You’ll thank yourself later.

👉 Give it a listen, and let me know: can you relate?

Navid shares his initial struggles with maintaining a consistent gym routine and his past challenges, including relying on personal trainers and gym buddies without much success.

Navid discusses how the structured approach and daily support have been a game changer for him. 

Navid delves into the importance of finding the right balance between independence and guidance, and how the online coaching model has allowed him to become self reliant and confident in the gym.

Throughout the conversation, Navid highlights the remarkable changes he has experienced, both physically and mentally. From reducing his waist size to building muscle and improving his overall well-being, his story is a testament to the power of perseverance and the transformative impact of a tailored fitness program.

Sit back and enjoy as you'll gain valuable insights into Navid's journey, learning how he overcame his initial doubts, developed sustainable habits, and ultimately found a fitness routine that has become an integral part of his lifestyle. This episode is a must-listen for anyone seeking inspiration and practical advice on their own fitness journey.

When you think about getting in shape, what's the first thing that comes to mind? 

A six-pack, right? But let's be real, the belly is often the hardest area to shift. No matter how hard we try, that stubborn fat just won't budge.

In today's episode, we'll break down why this may be the case. 

Now, I’ve lived pretty much my entire life in this category ….

And some of you will say that I still am.

However, it is a tough spot to be in. 

You wan’t to get rid of that last bit around your stomach but at the at the same time, feel like you do not have enough muscle ….

In todays episode I talk you through the exact process on how to strip the last few kilos and pack on lean muscle. 

Enjoy!

Wanting to look and feel great in our fruity summer clothes. 

At the same time be out with a drink in hand taking in the rays.

I used to think it was impossible to balance the two. 

Many weekends in a row of events, what is the point if I couldn’t be perfect? 

They would turn into blowouts and destroy the progress that I made that week.  

I’ve also stuck to my targets but backlogged 1000+ calories of G&Ts into MyFitnessPal … 

Not exactly healthy.

⁣

Here are some key principles my clients and I use to achieve body and balance during the summer. 

Enjoy.

We talk about why you need to change the way you set goals. 

Kick back and enjoy ... it's a good one!

There is a ton of gold in this one. 

Enjoy :)

In today's episode, we talk about everything about scale weight. 

How to take, when to take, why they may or may not change and when to bin them off .... 

Sit back and enjoy :)

Well good. You're not supposed to be thinking about that in a workout, and in today's episode I tell you why. 

Enjoy

We talk through how he has managed to lose 12 kilos - keep it off lose any body insecurities and live with new levels of self-confidence. 

I know you will talk a lot of value, knowledge and inspiration from his one :)

Enjoy

We talk through how he escaped his all or nothing mentality. 

How he is now in the shape of his life from how he looks,  his fitness levels and how he is now able to live a far great energised purposeful life.

There is a ton of gold in here and I know for a fact you will enjoy this one. 

Here are some of the biggest mistakes I see and how to use the app to get your best results possible. 

Enjoy :)

Enjoy :)

Will has made more progress being in the programme within 5 months than the 3 years prior. 

7 kilos off - sustained, goes out every weekend with friends and now has the habits in place to stay in shape for life. 

We talk through his journey and he gives you actionable tips from how he has done it. 

I loved this one and I know you will too.

Enjoy :)

And this is the final and arguably the most important episode in the 3 part mini series. 

Part 3 of the what I would do If I wanted to get into the shape of my life in the next 90 days whilst working a 9-5 and wanted to go out and each every Saturday. 

This episode is all about the missing pieces, those pieces to the puzzle that is more important than just diet and training.

Enjoy!

Part 2 of the what I would do If I wanted to get into the shape of my life in the next 90 days whilst working a 9-5 and wanted to go out and each every Saturday. 

This episode is all about the diet. 

Enjoy!

Part 1 of the what I would do If I wanted to get into the shape of my life in the next 90 days whilst working a 9-5 and wanted to go out and each every Saturday. 

This episode is all about training and activity. 

Enjoy!

With a year of weddings, 30ths and visitors in Spain ... This episode comes at a great time. 

I go through some practical tips and mindset shifts you can make, to keep making progress whilst enjoying yourself along the way. 

Thank you as always for listening my friend :)

Enjoy.

Instagram: nick.lockwood.01

Take notes and shoot me a message on Instagram with your biggest take aways @nick.lockwood.01