One thing you can do for yourself that has a big impact is to make it as easy as possible to build healthier habits. You know what it’s like, the first hurdle that stands in your way can be the death knell of your good intentions: kitchen messy? Guess it’s time for a takeaway. Favourite exercise clothes in the wash? You don’t want to be uncomfortable, so better put off that workout until they’re clean and dry…

Humans take the path of least resistance, so do your primal brain a favour and make things easy.

In the kitchen

• Keep things organised and tidy. No one likes doing the dishes, but it’s a necessary evil. If the kitchen’s looking half-decent, you’ll be much more likely to want to spend time in it preparing healthy meals. And if the kitchen cupboards are organised, you’ll be able to see what you’ve got and make better choices.
• Part of organising your kitchen cupboards is thinking carefully about what you buy. We’ve all got those foods we find difficult to limit – buy them less and move them out of sight when you do buy them. Out of sight, out of mind. Or that’s the idea, anyway.
• Avoid having too many food choices. Too much choice can be overwhelming when you’re trying to decide what to eat. Instead, make a weekly meal plan and stick it somewhere you can see it, like on the fridge.
• Get rid of food that no longer serves your goals. Give it away to friends or family or donate (sealed, in date) food to a food bank.
• While you’re there, do a sweep and throw away any out-of-date foods.
• If you’ve got pesky family members who like to bring home the entire confectionary aisle, keep their stash somewhere you won’t see often. A few inexpensive boxes or tubs can help.
• Visual cues can be incredibly helpful. Bring the fruit, veg, and other healthy options out of the veg drawer at the bottom of the fridge and put them at eye level so you can see them clearly when you open the fridge.
• Make things convenient. Keep a fruit bowl on a kitchen counter to make it easy to grab a healthy snack.

Around the house

• Leave exercise equipment where you can use it easily. Don’t bury your exercise bike in clothes, for example.
• Similarly, give yourself a visual cue by leaving your trainers out somewhere you can see them so they remind you to exercise.
• Make your bedroom a haven of peace and relaxation, or at the very least set it up for a good night’s sleep. That means curtains or blinds that block out the light properly, comfortable bedding, and making sure it’s a comfortable temperature when it’s bedtime.
• Think about the habits you want to break. If you spend too much time scrolling on your phone, create a designated charging spot and make a point of leaving your phone there to charge in the evening. If watching TV is a trigger for mindless eating, have healthy snacks ready to go (veggie sticks, rice cakes, air-popped popcorn) or do something else like walking on the spot while you watch.

In your relationships

It’s not just about your physical surroundings, it’s also about who you spend your time with. Think about the people in your life and consider how they make you feel about yourself. You want to build relationships with people who encourage you, support you when you need it, and lift you up.

It’s easier said than done, especially when it comes to family, but if you know people who are negative, unsupportive and make you feel bad about yourself, try and limit how much time you spend with them.

Find your support network (hint, your MAN v FAT Rugby teammates are a good place to start) and lean on them when you need to. We’re easily influenced, so positive social support will rub off on you.

Even better is if you can find mates who have the same goals as you (again, this is a good time to get closer to your MAN v FAT Rugby mates), so you can swap tips and maybe even become exercise buddies.

There’s nothing worse than turning up to rugby ravenous. Your body needs fuel to score those winning tries. Rather than grabbing a pack of crisps or a chocolate bar in a race to club night, get your mitts on one of these snacks that your body will thank you for.

Apple and peanut butter

Simple but effective. Cut an apple into pieces and pair it with a fan favourite, peanut butter. Around 2 teaspoons or 30-35g is a great portion size to make you feel satisfied and full while keeping the calories on the lower side. Be careful though, peanut butter can have added sugar, salt and oil so pick your brand carefully and go for one that’s purely peanuts.

Nutritional benefits:

• Tick 1 of your 5 a day

• Source of fibre and protein to keep you feeling full

• Source of monounsaturated fat – the good sort of fat we need in small amounts

Banana on toast

What’s not to like? Banana… good. Toast… gooood! Grab a medium sized banana, chop it up and spread it over a slice of toast. An average banana and one slice of toast keeps the calories down but again is geared to help you feel topped up. Want a healthy option again? Aim for wholemeal bread.

Nutritional benefits:

• Tick 1 of your 5 a day

• Source of fibre (for fullness)

• Source of potassium (for energy and endurance)

Almonds

Around 20 almonds count as a serving. Perfect snack for having on the go and the health benefits are well worth considering.

Nutritional benefits:

• Packed with magnesium (improves exercise performance) and potassium (energy and endurance)

• Source of monounsaturated fat (good fats)

Hummus with…

Okay let’s take a second to confess our undying love for hummus. It’s just so damn versatile. The choice is yours. Scoop it up with sticks of carrot, cucumber or pepper. Bonus points awarded for a little of each. Cut up one of each and put the rest in Tupperware to snack on tomorrow. Sly meal prepping you’re getting in there. Win win.

Nutritional benefits:

• Source of protein (great for building muscle)

• Source of fat (giving you energy aplenty)

• 1 (or more) of your 5 a day

Protein shakes/bars

Protein and exercise go hand-in-hand, with good reason. It helps you build muscle and keeps the wolf from the door and you feeling full. You can get protein from lots of sources but bars and shakes are convenient and can be tasty. Just be sure to check the labels as bars in particular can be higher in sugar and calories than you’d expect. Here’s a few of our favourites and how they stack up.

• Clif Bar Whey protein and salted caramel cashew flavour. 1 bar contains 250 calories, 11g fat, 25g carbs and 14g protein. Nice.

• RXBar Chocolate sea salt flavour. 1 bar contains 210 calories, 9g fat, 24g carbs and 12g protein. Tidy.

• MyProtein Protein Latte. A high protein hot drink made with coffee to really boost your energy pre-match. 1 serving contains 79 cals, 0.3g fat, 4.8g carbs and 15g protein.

Of course what’s delicious to one guy is disgusting to another so experiment until you find a combo of snacks that you love and that will get you ready for action.

We’d all love to see a bit of muscle growth, but what if trips to the pub are having an impact on your gains? Here’s the surprising truth behind how alcohol affects muscle growth.

There’s no better moment to shine a light on one of the most underrated benefits of being part of the MAN v FAT squad: real camaraderie.

From Strangers to Squadmates

Let’s be honest, joining anything new as an adult can be daunting. You turn up to your first session, unsure of the format, the people, or even how your shoulders will hold up. But within weeks, many of us find ourselves looking forward to Thursday nights not just for the rugby or the weigh-in wins, but for the banter, support and brotherhood that only your team can offer.

Why? Because MAN v FAT isn’t your typical league. Every bloke there gets it. Everyone’s on the same mission. There’s no ego, no judgement, just a bunch of lads showing up for themselves and for each other.

The Draft: A Twist That Builds More Than Just Teams

Let’s talk about the Draft. Yes, that Draft. The one that comes around every three seasons and tends to ruffle a few feathers.

We get it. You’ve finally found your groove. You’ve bonded with your team, got your inside jokes, and maybe even figured out who not to pass to (we won’t name names). So the idea of being shuffled into a new team? Feels like someone’s pulled the rug out.

But here’s the thing. The Draft isn’t about breaking up friendships. It’s about building more of them.

Every time you’re put with a new bunch of lads, you’re handed an opportunity. To share what you’ve learned, to support someone who might be new or struggling, and to forge fresh connections. Before you know it, the teammate you were grumbling about last week becomes the one checking in on your steps or dragging you to an extra training session.

The Draft busts cliques, refreshes dynamics, and keeps the club inclusive. It’s a reset button, not just for teams but for perspective. And if anything, it proves that friendship in MAN v FAT isn’t limited to one squad. It’s club-wide.

Because if you’re only in it for the colour of your shirt, you’re missing the point.

It’s Not Just About Rugby

Sure, the rugby brings us together. But it’s what happens off the field that really cements the friendships.

You’ll find teammates checking in midweek on WhatsApp:

“How’s the meal prep going?”
“Fancy a jog Saturday morning?”
“Pub for a diet coke after the match?”

Suddenly, you’ve got mates in your corner, encouraging you to get your steps in, helping you dodge the chippy, and celebrating your wins – on and off the scales.

Some lads even go on holidays together. Others start side hustles or running clubs. For many, the team becomes the support network they didn’t even realise they needed.

The Science of Male Friendship

Research backs it up: men who have close friendships are more likely to maintain healthy habits, experience lower stress levels, and have better mental health overall. Yet studies also show that after a certain age, men tend to lose friendships or struggle to make new ones.

That’s where MAN v FAT bucks the trend.

By bringing men together around a shared goal – weight loss through rugby, it naturally builds bonding opportunities, weekly accountability, and a shared sense of purpose.

And the beauty? It doesn’t feel forced. It just happens.

Celebrating Our Friendship Wins

This International Friendship Day, we’re not asking you to send your teammates a bouquet of flowers (though if that’s your vibe, crack on). But maybe give them a nod. A message. A quick voice note. Or just turn up to your next game and let your effort on the field do the talking.

Because whether you realise it or not, your team has probably helped you more than you’ve said out loud.

They’ve been there during plateaus, encouraged you after a tough week, and celebrated your try-scorers and half-stone awards like they were their own.

That’s the MAN v FAT difference. It’s not just a rugby league. It’s a lifeline for friendships.

So Here’s to the Mates That Matter

To the ones who smash your excuses, who cheer your first 5K, who remind you you’re not in this alone.

Happy International Friendship Day, lads. You might have joined to lose weight, but you’ve probably gained a mate for life.

Going on holiday is a much-needed break. Can you strike a balance between enjoying yourself and staying healthy…?

Brits are a predictable lot, and it only takes the tiniest sighting of the sun to have us reaching for the sunglasses and buying Tesco out of barbecue food.

Getting a bit of sun is good for us in many ways, as it boosts our vitamin D levels which helps to keep our blood pressure in check, supports good mental health, and maintains bone strength. As long as you slap on the sun cream before you go into the sun, it’s pretty good for us to soak up the sunshine.

But staying in the sun for too long puts us at risk of suffering from heat exhaustion or heatstroke. Let’s face it, we’re not used to being out in the heat for hours on end, so it’s easy to overheat and end up feeling ill.

Heat exhaustion is less serious than heatstroke, which should be treated as an emergency.

Signs of heat exhaustion

• Headache
• Dizziness
• Nausea or vomiting
• Loss of appetite
• Excessive sweating
• Pale, clammy skin
• Faster breathing and an increased pulse
• A high temperature (38 degrees C or above)

The treatment for heat exhaustion is to cool down. Head inside if you can or move to a cooler place. Lie down, raise your feet and drink plenty of water.

If you still feel unwell after 30 minutes of resting and drinking water, you should seek medical help.

Call 999 if:

• your temperature is higher than 40 degrees C
• if you’re not sweating even if you feel hot
• if you feel confused
• if you have a seizure

How to prevent heat exhaustion or heatstroke

The best thing you can do is actively work to prevent heat exhaustion. It’s easy to dismiss the problems overheating can bring, but you should always do the following:

• Drink water throughout the day. Put a bottle of water in the fridge so it’s nice and cold, or make sure you’ve topped up your ice cube trays for a refreshing cold drink.
• If you’re exercising in the heat, it’s especially important to stay hydrated, so make a conscious effort to drink more water before, during and after exercise.
• Don’t do extremely high intensity exercise in the sun. If you’re set on doing an intense workout, do it indoors, preferably somewhere that has aircon like the gym.  
• Avoid the sun between 11am and 3pm, which is when the sun is at its strongest in the UK.
• Make sure you never burn. It happens quicker than you may think, so make applying sun cream a priority before leaving the house. Go for at least SPF 30 and look for at least 4-star UVA protection. Apply it to every bit of skin that’s exposed (don’t forget about your neck and behind your ears) and reapply it every 2 hours.
• Wear a hat and sunglasses and wear light-coloured, loose clothing that’ll keep you cool.

Why Hydration is Key to Your Weight Loss Goals

We bang on about water a lot, and for good reason. Even being a little bit dehydrated can mess with your energy levels, concentration, and even make you feel hungry when you’re actually just thirsty. All of that makes sticking to your goals harder.

Top tip: Get yourself a big bottle you can carry around (bonus points if it’s got time markers on it) and sip regularly throughout the day. Water-rich foods like melon, cucumber and oranges are also great for topping up your fluids and make ideal low-calorie snacks.

Staying Cool on the field

Let’s be honest, playing rugby in 30-degree heat can feel less like a match and more like survival training. But we’ve got your back.

If you’re heading to a session in hot weather:

• Bring a flannel to throw over your neck at half-time

• Drink plenty of water before you arrive – don’t wait until you’re gasping

• Chat with your coach about adding a half time break or more subs if it’s scorching

• And don’t be a hero – if you’re feeling lightheaded, take a breather

Smart Cool-Down Strategies

You’ve smashed your session, but in hot weather, your cool-down is just as important as the workout itself. Ignore it, and you could end up feeling worse than when you started.

• Get out of the sun straight away and find some shade or a cool indoor space

• Stretch gently and take deep breaths to bring your heart rate down

• Sip water slowly – no need to chug it all at once

• Go for a cool shower, not an ice-cold one – your body needs to adjust gradually

Hot Weather Survival Checklist

Before you step outside or head to a session, make sure you’re sorted:

•  Cold water bottle ready
•  Sun cream applied (and packed for reapplying)
•  Light, breathable kit 
•  Shade scouted for resting
•  Cooling flannel prepped
•  Recovery snack and extra water in your bag

It might sound like a faff, but future-you will thank you when you’re not stuck in bed with heat exhaustion.

When the Heat Messes With Your Head

The heat doesn’t just zap your energy – it can mess with your mood too. If you’ve been feeling irritable, flat, or totally unmotivated to work out or stick to your plan, you’re not alone.

Hot nights = poor sleep. Being sweaty all day = low patience. It’s normal.

If your mental health is taking a hit, take a step back. Adjust your goals, move your workouts to cooler times, and give yourself permission to take it easy. The heat won’t last forever – but being kind to yourself now will pay off in the long run.

Need to talk about how you’re feeling?

Mental health matters, and we know it’s not always easy to open up. If the heat (or anything else) is getting to you, head over to JAAQ  – a platform where you can ask real questions about mental health and get answers from experts and people who’ve been there. No judgment. Just support.