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Josh Cuthbert is a busy man. In addition to getting again along with his band Union J for a brand new album and tour, he’s modelling for among the vogue world’s most prestigious manufacturers, he’s obtained a radio present on Warmth, and is an Instagram influencer with lots of of hundreds of followers. And now he can add to that listing creator, as a result of his new health, vitamin and journal ebook The SHIFT56 System is out now.

Full disclosure: I wrote this ebook with him, which not solely means I feel it’s actually fairly one thing, but it surely additionally means I’ve spent lots of time coaching, consuming and dealing with Josh over the previous few months. That gave me an actual first-hand perception into what it takes to smash your skilled objectives, whereas additionally sustaining a great work-life steadiness, which is so necessary to dwelling a wholesome, comfortable life. I sat down with Josh to speak about how he manages to maintain so many balls within the air – and how one can begin getting extra from each necessary space of your life too.

You’ve been coaching arduous for the previous few months to look the half for February’s Males’s Health cowl, however have you ever at all times been into health?

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I’ve at all times been energetic. Rising up I performed soccer, however I took my health to a different degree once I got here into the general public eye with the band – I wished to look pretty much as good as I may for the job I’ve. However the first few years of Union J have been so busy that there wasn’t actually any time to coach or get in form. We spent a lot time on the street and it’s troublesome to maintain your weight loss plan in test. I wished to look a sure approach but it surely proved fairly arduous.

So that you’ve not at all times been in nice form?

No, probably not. I used to be a goalkeeper so by no means ran round as a lot as the remainder of the lads! I used to hold a little bit of pet fats, and till just lately my weight would fluctuate between being fairly lean and a bit greater. It’s solely previously few years that I’ve maintained a reasonably first rate form constantly.

Was there a lot stress placed on you to look a sure approach when the band was signed after the ninth season of The X Issue?

Whenever you do a present like The X Issue you go in a single day from no-one understanding who you’re aside out of your family and friends to 12 or 13 million individuals who watch the present instantly recognising you. So actually it was me feeling like I needed to look a sure approach – I needed to look good. Our administration within the first few weeks set us up with a nutritionist to assist us know what we ought to be consuming. However we have been by no means informed we needed to have six-pack abs or look a sure approach.

How do you prepare now to remain in fine condition constantly, even whenever you’re actually busy?

I really like body weight coaching, and I actually take pleasure in lifting weights below the steerage of my PT Martin Bugaj – however I additionally love enjoying soccer. So I’m doing cardio work in addition to resistance work each week. Operating has by no means been my favorite exercise as a result of it might really feel fairly monotonous, whereas enjoying soccer or squash the place there’s some competitors is a good way to enhance cardio health with out it each feeling like arduous work. Whenever you’re targeted on the sport or sport you’re not desirous about anything, and also you’re nonetheless burning a load of energy. It’s simply a lot extra gratifying.

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So that you take pleasure in some competitors?

Yeah! I feel it’s wholesome – everybody likes to win. And having a little bit of a contest towards different individuals additionally makes you will have that competitors with your self, which can assist push you forwards not simply in sport or within the gymnasium, however in life too.

What’s your method to vitamin? What do you eat to assist you feel and look pretty much as good as potential?

My method to meals is fairly good. I see weight loss plan as frequent sense: if someday I don’t have as many greens as I ought to then I be certain the subsequent day I eat a number of extra. Its not rocket science. So long as you’re consuming recent meals you cook dinner your self, and regulate easy issues, like your portion sizes and never utilizing an excessive amount of oil in cooking – these are the little modifications that make a giant distinction. In the event you hold it easy you gained’t go far mistaken. I keep away from snacking on crisps or chocolate, meals with numerous energy and never many vitamins, and I attempt to eat recent, complete and pure meals as a lot as potential. You understand, that doesn’t really feel like a weight loss plan – after doing it for some time, it feels pure. It’s simply the way in which I need to eat.

You should have the occasional blow-out?

It’s obtained to be pizza! However till just lately I’d at all times really feel unhealthy after consuming one thing like that, and query whether or not it was value it. Just lately I began to have a look at this in another way and I realised that consuming for the pure pleasure and delight among the time is basically good for you. You don’t must eat completely 100% to construct a physique that’s lean and wholesome – or to maintain it that approach. You’ve obtained to eat with out having guilt or every other adverse emotions afterwards – that’s a very necessary a part of having a balanced weight loss plan and feeling more healthy and happier typically.

All of us crave sure so-called “unhealthy” meals generally, after all we do, and it’s necessary to deal with your self. And if you happen to eat nicely nearly all of the time, sticking to pure meals and avoiding the processed stuff, you’ll be able to benefit from the occasional deal with with out guilt – and which means you actually do take pleasure in it. Particularly if you happen to’re coaching arduous, since you’re doing all your bodily and psychological well being a lot good you could take pleasure in extra of these deal with meals. You’ve actually earned it.

How do you handle to change off and sit back whenever you do get some free time?

Once I do get a while off, I are inclined to keep away from occurring my cellphone an excessive amount of. What I’ve began doing just lately, when I’ve a free weekend developing, is I write down slightly listing of issues I need to do or obtain. It’s actually fast and simple – issues like meet up with some mates, or see a brand new film that’s out, or cook dinner one thing tasty. I really feel like writing it down helps me put together mentally for correctly stress-free and switching off.

Is {that a} behavior that you just’ve adopted in your skilled life too?

Yeah, it completely is and it’s made an enormous distinction to my motivation and my productiveness. As a result of I used to be already writing little lists for my free time, that made it a lot simpler to do it to my working week. Now I’ve obtained into the behavior of sitting down on a Sunday afternoon and writing down some mini objectives and goals for the week forward. It offers me some focus and perspective to maintain working in the direction of my ambitions – and I’ve discovered placing issues down on paper can also be a improbable approach of getting ideas or feelings, each good and unhealthy, out of my head so I can swap off and chill out. It truly is wonderful how a lot of a distinction this one easy behavior makes.

Alongside the brand new ebook, you’ve obtained lots on this 12 months with the brand new album – how are you feeling about it?

We’ve simply signed a brand new file deal and have new administration. Our final single “You Acquired It All” was three years in the past now, and it obtained to quantity two [it was number one in the sales chart], so it’s a very necessary time for the band – we’ve obtained to attempt to get again to the place we have been earlier than. It’s going to be robust – there’s lots of stress on us to do nicely – but it surely’s additionally actually thrilling. The primary single is out round April time, after which the brand new album ought to comply with later within the 12 months together with a tour.

The place does that stress to succeed come from?

Completely different locations. There’s inside stress I placed on myself to realize every part I need to obtain, that’s essentially the most quantity of stress I really feel. However there’s additionally an enormous quantity of exterior stress too. It’s a really robust, cut-throat trade. Whenever you’re sizzling and also you’re doing nicely, everybody loves you and so they’re throughout you and you are feeling on high of the world. However the second issues don’t appear to be going nicely in some individuals’s eyes, they’ll drop you and so they gained’t have an interest any extra. That’s why it’s nice being in a band as a result of I’ve obtained the opposite lads with me, and we undergo the highs and the lows collectively.

How do you deal with the stress in order that it doesn’t develop into overwhelming?

Protecting a each day journal. Truthfully it has actually helped me keep on high of every part, and hold me accountable for my life when issues do get actually busy. I by no means anticipated it however I’ve discovered writing issues down makes a giant distinction in serving to me course of what’s occurred or what’s going to occur. It doesn’t take that lengthy to do – 5 or ten minutes a day on the most – however the distinction it makes… nicely, I couldn’t put a worth on how a lot it’s helped me keep targeted, optimistic and motivated. In the event you suppose it sounds a bit cringe, I’d say give it a go for per week and see if it really works for you. I’ll guess it does.

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I suppose stress is a part of the job description when you will have a high-profile or public presence?

Yeah, there’s at all times going to be some stress, which is why I at all times make a while to sit down again and scent the roses! I’ve an incredible fiancée [model Chloe Lloyd] and an incredible group of mates and I’m extremely fortunate to be dwelling the life I’ve. I don’t take something as a right for a single second. After all issues are very troublesome at instances, however I at all times attempt to respect all the nice issues I’ve occurring in my life and be thankful for them.

I suppose what I attempt to do is once I’m feeling any stress, I flip it into being grateful for alternative it presents, after which attempt to channel that stress right into a optimistic, motivating power. It’s important to be optimistic in life – it’s so necessary to attempt to have a optimistic mentality as a lot as you’ll be able to. In the event you keep optimistic and optimistic then good issues usually tend to occur to you. I actually imagine that. Being too adverse too typically can shortly develop into a self-fulfilling prophecy.

You don’t do issues by halves, as a result of alongside the band and the ebook you’re additionally getting married…

Yeah, and I’m within the course of of shopping for a home – I informed you there was lots occurring! The marriage is in Oxfordshire in August and I couldn’t be extra excited. It’s going to be a fairly large 12 months for me each personally and professionally and I’m buzzing for it. I need 2018 to be a 12 months I keep in mind for a lot of wonderful causes for the remainder of my life.

How is the marriage planning coming collectively – and the way a lot accountability are you taking for ensuring it does all come collectively?

To be trustworthy, mate, I’m simply managing the politics for the time being! Who’s going to return to the day or the night, who’s going to sit down the place… In the event you’re married, or like me and within the means of getting married, then you definitely’ll know precisely what I’m speaking about! The politics of the marriage are a real nightmare. No-one will get it till you must do it! Folks at all times say “simply invite everybody” however then you definitely’re taking a look at 150 to 200 individuals, and also you’ve obtained to pay for all of them! I’m making an attempt to take care of that stuff. I’m additionally answerable for the lighting and music – however that’s it! Chloe’s doing all of the finer particulars.

Lastly, I feel lots of people get obsessed by the need to achieve the “excellent physique” and infrequently sacrifice their well being and happiness of their pursuit. What are your ideas on this?

Getting the proper physique isn’t potential. We’re all very completely different with completely different genes, so naturally we’re all constructed a distinct approach. Some guys discover it simple to get a six-pack, however others won’t ever get one even when their abs muscle is likely to be naturally nicely developed. It’s very simple on this social media age to have a look at somebody and suppose “I actually need to seem like them” – but it surely’s not useful since you’re chasing a extremely unbelievable dream.

The way in which I see it’s: sure, it’s actually necessary to set your self a physique or efficiency purpose so you will have an goal to work in the direction of to develop into more healthy and happier. That purpose has obtained to be difficult however life like and clearly outlined, in any other case making a big change is that a lot tougher. However that purpose needs to be distinctive to you, and your life and your private circumstances. All you are able to do is take little steps ahead on daily basis to appear and feel more healthy and happier. And if you happen to hold doing that you’ll find yourself feeling on high of the world.

Three Methods To Be More healthy And Happier In the present day!

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Put Josh’s recommendation into apply and appear and feel higher than ever

1. Be extra aware

Focusing your consideration on what’s occurring within the right here and now can decrease stress ranges, cease you feeling overwhelmed, and enhance productiveness. Mindfulness can induce calm and even shield mind well being. New to it? Begin with simply being extra aware at meals by taking your time to essentially scent and style your meals.

2. Transfer your physique

In addition to burning fats and constructing muscle, train boosts your mind. Cardio work will increase blood circulation to the mind, which provides oxygen and vitamins, whereas resistance coaching ups the manufacturing of compounds within the mind that shield nerve cells and promotes the expansion of recent neural connections.

3. Get a brand new pastime

Discover that pastime that’s at all times you: begin that novel, play an instrument, study a language, attempt one thing you suppose you’ll love. Don’t suppose you will have sufficient time? Watch an hour much less TV an evening – now you do! Your new pastime offers you way more satisfaction and finally result in better happiness.

The SHIFT56 System – your full eight-week information to dwelling a leaner, more healthy and happier life – is accessible now completely at

What’s The SHIFT56 System?

Begin dwelling a leaner, more healthy and happier life at this time with some sensible and easy behavior modifications


The important thing to shedding fats efficiently is a constant vitamin method, and the Versatile Consuming plan is an easy but good technique to get lean. Versatile Consuming lets you eat the meals you’re keen on for as much as 20% of your meals. For the opposite 80% of the time you comply with the Excellent Portion method to meals, which makes consuming nicely simpler than you ever thought potential!


The eight-week exercise plan relies on high-intensity purposeful coaching (HIFT), which analysis has proven to be simpler at burning fats and constructing lean muscle than HIIT. There are three exercises per week and all use body weight strikes, so you are able to do every circuit wherever and any time with out the necessity for equipment or a gymnasium membership.

Way of life

There are 168 hours in every week. After train and consuming, you’ve obtained about 155 hours left and what you do throughout these hours every week has a huge effect on how you feel and look. Take sleep: many research have concluded that not getting sufficient makes you fatter and sadder. You can begin to sleep deeper with some fast and simple life-style modifications.


The eight-week goal-setting and goal-getting journal is a key component of the ebook. Journaling merely means taking slightly time every day to put in writing down your plans and objectives, and to replicate in your day. It’s a improbable technique to take management of your day-to-day life, and provides your self common reminders that each one the optimistic actions you are taking – regardless of how small – actually do add up!