Coffee with Joffy

🎙 Feeling Doughy? 5 Non-Negotiables for Fat Loss

Just back from vacation and feeling out of shape? Haven’t trained, tracked calories, or paid attention to nutrition for a while? This episode is your post-holiday fitness reset. I’m sharing the 5 fat loss rules you can’t skip if you want to lose belly fat, drop weight, build lean muscle, and get back in shape — especially if you’re over 35.

These simple, sustainable strategies will help you burn fat, boost metabolism, and regain momentum without extreme diets or endless ca...

🎙️ Why Surgery Isn’t Always the Best Fix for Your Injury
At 26, I had hip surgery for FAI and a labral tear—hoping it would solve everything. It didn’t. In this episode, I share the full story: how I rushed into surgery, what I’d do differently, and why going under the knife isn’t always the best path to recovery. If you're dealing with an injury, this might make you think twice.

If you’ve been struggling with an injury but want to get back into some training anyway then get in touch.

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🎙️ Episode: “You Don’t Need to Get Fit Before Joining the Gym”

In this episode, I tackle one of the most common things I hear when people are thinking about getting back into training:

“I just need to get fit first… then I’ll join.”

I get where it comes from, nerves, self-doubt, past experiences, but the truth is, this mindset is holding people back from making real progress. The gym should be the place you go to start your journey, not somewhere you feel like you need to “earn”...

🎙 Living With Pain Is Exhausting. Let’s Make Movement Feel Safe Again
In this episode, Joff sits down with Coach Asia (@kubankajoanna) to talk about what it's really like living and training with chronic pain. From personal experience to working with dozens of women navigating long-term injuries, Asia shares why pain is so draining mentally and physically and how the right environment, mindset, and support can make all the difference.

We also dive into the importance of proper assessments, building confidence with movement, and how Asia bridges the gap between physio rehab and real-world train...

🎙️ Smashing Your Next HYROX with Patrick Maye
Whether you're chasing a PB or just want to survive your first HYROX without falling apart mid-sled push, this episode is for you.

Coach Patrick breaks down how to structure your training for HYROX success covering the key differences between prepping for doubles vs singles, how to pace properly, and why most people get it wrong when it comes to balancing strength and engine work.

Joff also shares why he’s currently avoiding another HYROX, and the conversation gets real about training, pressure, and enjoying the pro...

🎙 Should You Track Calories or Just Eat 'Clean'? – with Coach Danny Whittam

In this episode, I sit down with Danny to dig into one of the most debated topics in nutrition: Should you track your calories or just focus on eating clean?

We cover:

If you’ve ever felt confused...

In this episode of Coffee With Joffy, Coach Danny shares practical insights and guidance tailored for beginners venturing into the world of running. From choosing the right gear to understanding the importance of a mindful training progression, Coach Danny provides valuable tips to make your running journey a rewarding experience. Whether you're lacing up for the first time or looking to refine your approach, join us for a laid-back chat and a cup of coffee as we explore the essentials of running for beginners.

In this episode, Joffy and fitness expert Rob Pankhurst tackle realistic fitness expectations. This is from an article Precision Nutrition posted on this subject.

Podcast Topics:

In this episode of the Movement Wins podcast, three experienced coaches, Joff, Keith O'Malley-Farrell from PTC, and Craig Harriman from Base 3, come together to share their personal fitness hacks and the ones they use to help their clients. 

As coaches with years of experience, they have tried and tested various techniques and approaches, and in this discussion, they highlight the ones that have worked best for them. Whether you're just starting out or looking to take your fitness to the next level, this episode is packed with actionable tips and advice that can help you achieve your g...

In this episode of the podcast we focus on Alzheimer's disease and the potential role that exercise and movement can play in both prevention and management of the disease. Our guest expert Nasreen will share their insights and experiences, and together we'll delve into the latest research and practical tips for staying active and healthy in the face of this challenging condition.

If you are interested in learning more about the power of movement then this is the podcast for you, we hope you'll join us for this informative and engaging conversation.

@movement.wins
...

Setting goals can be a powerful tool for improving your health and fitness, but it can also be a challenge to stay motivated and on track. Joff and Patrick will share their own experiences, tips, and techniques for setting and achieving your goals. Let's get started!

@movement.wins
@joffbunt
@patrickmaye_

www.movement-wins.com

Join, Joff Bunt and Patrick Maye in the latest episode of the Movement Wins podcast, where they discuss the top 3 reasons why getting stronger is essential for a healthy and fulfilling life.

From improving physical performance to reducing injury risk, Joff and Patrick delve into the benefits of strength training and share practical tips and advice to help you get started. Tune in to find out why strength should be a key focus in your fitness routine. Don't miss it!

@movement.wins
@joffbunt
@patrickmaye_

www.movement-wins.com

How much exercise is too much exercise?

You could argue our main role as fitness coaches is to encourage more people to exercise especially in a world dominated by obesity, heart disease, and poor health, however, as coaches we are also responsible for educating and setting out a clear structure when it comes to training volume, intensity, and frequency. 

In this episode, we discuss and layout some foundations on how to avoid overtraining and burnout to ensure you are making progress in your health and fitness. 

Tom Otton is someone who I have followed through social media for the past few years and it is always inspiring seeing how much he is able to push his limits in the ultra-endurance events he has completed. Not only that, Tom is the MD for the highly successful Create Media group based here in Dubai and the middle east region. 

I wanted to find out more from Tom about how he is able to push his limits in the ultra-endurance world and still find time to manage his work life, relationships, and other fitness goals. alongside t...

Liam is a coach at Coastal Fitness, Hong Kong and It was great to bring him onto the show to talk about training with intent.

In terms of coaching Liam is only approximately 3-4 years in the game but having spent some time training with him and speaking with him it was clear he had an amazing philosophy behind his own training and coaching. Layer on top of that the list of high-level qualifications he has done and constant improvement in pursuit of high-level coaching, Liam is someone who I highly regard and love to listen to. <...

In this episode, I spoke with Gavin McClean who is a sport scientist and running coach based In the UK. Running has become even more popular over the past year because of the closure of gyms around the world so I wanted to ask Gavin about some of the factors to consider when starting your running journey. 

Having completed my first marathon last month and looking to improve my own running times I also wanted to get some advice from Gavin on how I can make my training more efficient.


In this episode you c...

It was great to get Craig back on for his hattrick show. This is a topic that we have spoken about in detail and we both have a huge amount of experience both as athletes and coaches.

I know don't like to, and I am almost certain Craig doesn't like to either but I can admit my best competitive days are behind me and, we both take huge pride in training our members and making sure they are getting the most from their training and when they might need a push to light the flames.

...

Anna Wallenten is a peak performance coach and her energy and motivation is infectious. Anna isn't afraid to get stuck into your deepest insecurities and address them in order to help you improve your life. 

The importance of a morning routine is written in almost every self-development book I've read and it's common to hear about highly successful people about having their own morning routine. 

In this episode you can expect to learn;

- What is Peak Performance?

- The importance of a good morning routine.

- Developing a pe...

I have been following Ashley on Instagram for the past year and I find his content really useful both as a coach and also as someone who has suffered from a niggling hip injury. 

I see muscular imbalances day in day out working as a personal trainer and coach and it is something that almost everybody has in common in one way or another. 

I invited Ashley to come on and talk about some of the important factors we need to consider when dealing with imbalances. In the episode you can expect to learn; 

In this episode, I spoke with Gilly Brunton who is a health coach and qualified nutritionist based in the UK.

Gilly talks about some of the common problems her clients deal with when trying to manage and regain their health. For the majority of the population, the outer motivation for most comes down to losing weight, but Gilly goes deeper than that and starts to unravel why the person wants to lose weight and what might be stopping them.

No quick fixes or magic supplements in this podcast just good honest practical advice that you...

In this episode, I speak with Chrissie Jackson who shares her incredible story of sailing the oceans, being diagnosed with terminal cancer and the outstanding work she has done raising money for a whole host of charities.

Chrissie lives in my hometown of Newquay in the UK and a couple of months back received the Pride of Britain award for the South West which is a remarkable achievement and shows you just how much she really does.

Keep spreading the sunshine Chrissie, and thanks for everything you have done and continue to do

...

My guest today is Heidi Jones @heidi_jones_coaching who is a health and lifestyle coach based here in Dubai. Heidi specializes in helping women to take action to balance their career and health. She also has a great podcast and I enjoyed one of her episodes that much that I reached out and asked her to come and talk with me more.

So in this episode, you can expect to learn

What do we mean when we say self-confidence?

Where does lack of self-confidence originate from?

How can we improve...

On this episode, I chatted to Tarry Miccoli otherwise known as @healthyhoffy about how she keeps herself and her clients motivated to exercise consistently.

Tarryn is an extraordinary athlete and has been posting her workouts on Instagram consistently for the past 8 years and has built up a strong following. What I like most about her training style is that her main aim is to make that 1 hour of training in the gym the most enjoyable part of her day. 

Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me

I invited John and Charlotte from the wellness theory back on the show to talk about the myth of self-sabotage.

The whole idea behind self-sabotage seems to be very common in the health and fitness world, particularly with individuals who are embarking on a new exercise or nutrition regime.

I am almost certain you have experienced a point in your life when you go through a period of trying to improve your daily habits only to end up back at square 1 wallowing in self-pity. The most common example I can think of is having a...

My guest today is Caroline Leon who is a health and fitness professional, co-founder of A Life of education and motivational speaker.

I watched Caroline's amazing Ted talk she did a while back 'Ain't no mountain high enough' and was instantly inspired by her story and knew I had to invite her on the podcast, lucky for me she agreed to share her story with me.

Caroline had a serious accident where she literally broke her body! Left unable to walk and having to go through 14 surgeries to fix her, Caroline then went on to...

I am back! I took a month off uploading the podcast whilst I was busy recording creating a backlog of podcasts with some great really great guests. I am really excited to share them with you.

In this episode, I speak with Micky Burns on some of the myths and misconceptions around metabolism and weight loss.

Terms like 'reset metabolism, metabolic damage and boost your metabolism' are often used in health and fitness marketing campaigns to draw peoples attention but the fact of the matter is a lot of the time there is actually no...

Episode #55 of the podcast I spoke to Mike Bourne who is a personal trainer and swimming coach based here in Dubai. Mike is an ex-professional and Great British water polo player who now spends his time coaching health and fitness both on land and in the water.

Mike not only coaches children and beginners to swimming he has spent a lot of time working with professional CrossFit games athletes over the past 2 years when they come over to compete in the Dubai fitness competition.

In this episode we talk about the health benefits of swimming...

Keith and I jumped on the podcast to answer some of the questions we received. 

Pain: when should I work through and when should I rest?

Anaerobic vs aerobic energy pathways when running and what it's most efficient?

Why always 8/10/12 reps, not 7 or 13?

Hydration: Should I be taking anything else other than electrolytes and water?

Can flat feet cause injuries to other body parts?


We were not able to get through all the questions so we have saved the others for another show!

Don't f...

I had a great chat today with Helen Farmer on real-life barriers to getting fitter. It was actually nice to chat and share ideas around fitness with someone who is not a coach or in the fitness industry.

We spoke a little bit about her own personal health and fitness journey and some fo the barriers that stopped her from taking the first initial steps back into exercising. We also spoke about;

- Where should someone start
- What keeps her motivated even now
- Finding balance in your lifestyle
- Worrying...

In this episode;
- Why lifting weights will not make you 'bulky'.
- The importance of a well-rounded strength program for getting better at life.
- Why lifting weights will technically mean you can eat more.

If you are a regular listener then you will already know how much of an advocate I am for lifting weights and strength training for almost any goal. When we talk about exercise classes, the majority of people will lean towards high intensity, bodyweight or circuit classes in order to reach their health and fitness goal. On the...

If you have thought about starting a career in the fitness industry but not known where to start then this podcast is a must-listen. I had the pleasure of speaking to Nicky Holland who is an award-winning personal trainer and also a tutor for Empiric middle east which is a fitness training provider who hosts certifications on different areas of fitness.

Perhaps lockdown made you question your career path and you are looking for something rewarding with more flexible working hours, or maybe exercise is your passion and you want to share your personal experiences and transformation...

The 50th episode is here and on this milestone, I was lucky enough to speak to, extreme athlete, coach, motivational speaker and entrepreneur Marcus Smith.

In this episode, we spoke about his philosophies around training, the motivation behind his epic challenges and the true meaning of showing no weakness.

I asked Marcus in the early days of the podcast if he would come on episode 50 to chat and true to his word he did.

If you are lacking motivation then be sure to give this podcast a listen as I will guarantee you...

In this episode, I spoke with Bethany Robinson about dealing with our own insecurities and how we need to stop comparing ourselves to other people.

Bethany is very active on social media and is promoting a really positive message and talking about real topics in the hope that she can encourage others to share experiences and challenge the social norm.

 In this podcast she shares her story around her dramatic weight loss, being diagnosed with bipolar and also her experience on channel 4's SAS who dares wins which she was on last year. We also t...

The fitness industry can be a confusing place, I think you'd agree, and with all the misinformation, quick fixes and fads around it can often leave a stain on the industry as a whole. But like anything, if you do some of your own research and look around you will also find a lot of great training programs, nutrition protocols and coaching from people that really do care.

I wanted to explore the fitness industry over the past 15 years and I thought it would be very fitting to get on two friends of mine David Rowe and...

If the goal is important enough to you then you can usually pull out all the stops to get there. I am sure we have all done it at some point, the restrictive diet, increased exercise and no social life period, in the quest to get leaner, fitter and stronger, however when the goal is no longer there why do so many people end up back at square 1 and feeling demotivated and confused.

I am joined by Charlie Francis who is a health and fitness coach and we discuss some of the hacks you can use to...

It was great to have Jesse Akister on the podcast to talk us through her experience as a coach and athlete and tell us more about the lessons she has learned since entering the fitness industry.

Like many Jesse got into coaching through her own fitness journey and went from being told by the doctor she needed to exercise more to avoid a niggling injury to representing her country Australia in a powerlifting competition.

In this episode, we spoke in-depth around learning how to listen to your body and looking at the bigger goal and...

The book Atomic Habits by James Clear is a must-read and since reading (actually listening) I have used the principles and framework he lays out not just for myself but also to help many of my clients.

The simple framework he discusses around breaking bad habits is super helpful and you can literally flip the framework on his head to have a formula for building good habits and systems.

In this episode, I give plenty of practical examples of things you can do to help improve your health and fitness so if you feel like...

In this episode, I speak to Nathan Evans who is the co-founder of CrossFit Galleon in the UK and the online coaching platform Equation Training.

Nathan is a good friend of mine and we followed a very similar route into the fitness industry in terms of our education and experiences. Not only does he have the knowledge and expertise to coach and program quality workouts he has also competed at a high level himself in the sport of CrossFit and rugby.

In this episode, we spoke about progressive overload and how it really is the...

My wife Grace and I have been vegetarian for just over a year now. Considering meat was such a big part of our lives for over 29 years we honestly don't miss it. 

I get asked a lot of questions when I tell someone I am vegetarian because of my job as a health and fitness coach, and when discussing this the other day, we realised Grace too, was getting similar reactions, so we wanted to put our thoughts and answers to these questions into a podcast so we could give some more context around our decisions and d...

As a coach dealing with predominantly females I am must admit I do not know enough about pre and postnatal fitness and the menstrual cycle which is why I wanted to speak with Rhian to help with some basic education around the area and thought I would share our conversation with you.

Rhian is a health and fitness coach and tutor based in Dubai who specialises in pre and postnatal fitness. In this episode, we explored important topics around physical precautions that should be taken both during your pregnancy and when getting back to your regular training...