How many times a week do you train?
Twice a day, every day, except Sunday
What activities?
A bit of everything. Strength and conditioning and cardio, as well as boxing.
Tell us about your biggest health setback and how you got round it...
I had a hernia in 2016 that required keyhole surgery. It took me out of any sort of training for 12 weeks and I then had to do a reconditioning programme to get back to full strength. I had just been selected for the army boxing development squad, so I focused on that end game and kept reminding myself of the big goal.
How do you react to defeat?
When you train for something big and fail it can hit you hard. For me it takes a couple of days, then I like to sit down and reflect on where I’ve come from and what I’ve achieved – it’s all about staying positive. I like to go back to family life, be a dad and a partner. Then I will sit down with a coach, a good friend or my boss and just speak about it and get it out there. You have to get over it.
How do you overcome mental barriers?
With positivity. I put the problem to one side and move towards the positive thing.
How do you pep yourself up for a workout when you’re not in the mood?
By thinking about how I’m going to feel afterwards – that rush of endorphins.
What’s been your biggest barrier to better health and fitness?
Being busy. I had a very full-on role in Catterick a while back, and was also preparing for my first child. As a result I wasn’t really eating the right things and took two years out of training. I put on 25kg.
Do you follow a particular eating regime now?
Yes. When I’m training full time for the boxing I’m really strict. I’m not doing that at the moment, so I just try to stick to a healthy diet of three meals and four litres of water a day. I try to stay away from takeaways and fast food, too. No more than one cheap meal a day.
Any guilty pleasures (food or otherwise)?
Indian takeaways and a sociable drink with friends. I’ve found over the years that alcohol piles a lot of weight on.
Energy drinks – yes or no?
The only one I use is Lucozade Sport, they’re full of electrolytes which your body needs after a session.
How many hours’ sleep do you get a night?
I try to get between six and eight.
What do you wish you’d known about phys as a new recruit?
The fact there are so many different types of training, not just cardio. At one point I was running eight miles a day to stay fit, but if you do interval training, for example, you can get just as much out of a 20 minute slot as you can an hour. It’s smarter, quicker and not as harsh on the body. Tailor your programme around the specific sport you do, and get the right advice to avoid overloading.
