Free resources
Tools, guides, and calculators
A growing library of free resources Andy has built or vetted for clients over the years. Take what helps, ignore the rest.
- guide
5 Foundations of Lasting Transformation (PDF)
Andy's short guide condensing thirty years of coaching into the five non-negotiable principles every successful client follows.
- calculator
Daily protein target — independent calculator
A peer-reviewed source explaining how to calculate the right protein target for your goals. Andy uses the same numbers in coaching.
- checklist
Your first week — minimum-viable checklist
WHO's baseline physical-activity guidance. The floor under everything else. If you do not even hit this, no programme will save you.