Joe Wicks Talks Fitness, Diet, Festivals And Being The Country’s Personal Trainer
Back in 2020, with the world confined to our houses, Joe Wicks became the UK’s de facto personal trainer. Already known as The Body Coach, his free online home workouts gained huge traction, as millions of people turned to his YouTube channel. Now, as well as continuing his mission to keep fitness accessible for everyone, he’s started a fitness app, a podcast, regularly hosts festivals and even appeared on Dragon’s Den.
We recently sat down with Joe to talk about his wellness festival at Kew Gardens, fitness tips for parents, his biggest motivations and the one piece of advice he values above all.
What are you most excited about right now?
I’ve got a really exciting event coming up – the Joe Wicks Festival at Kew Gardens in July. We had our launch event last year, so this is our second year, and it’s all about wellness, health and fitness. I really can’t wait.
What can we expect from the festival?
It’s a big family festival all centred around health and wellness. There are so many events – a big group workout which I lead from the stage, there are ice baths, meditation sessions, sound baths, yoga and lots of amazing talks on health and wellness. And then obviously there’s food and drinks, the sun will be shining, it’s all outdoors, it’s just a really fun day.
We had our launch event last year, so this is our second year, and I really can’t wait.
You’ve recently made a commitment to sharing free exercises on YouTube – how important is keeping fitness accessible to everyone, regardless of income?
More than ever, with the cost of living crisis and so many people struggling with their finances. I film a new workout video every week and share it on a Sunday on YouTube, and they still get millions of views. They range from beginner workouts to how to exercise with toddlers, all with no equipment or much space needed. It’s meant to be extremely accessible and to serve as a channel for everyone.
You’ve recently started a podcast – how was that experience?
We’re now into the second season of a podcast called Extraordinary People. It’s all about speaking with genuinely amazing humans, everyday people, not just celebrities, and highlighting their stories. These are stories of people who’ve battled things like cancer, eating disorders, disabilities, and mental health challenges. The podcast really shines a light on their journeys and aims to inspire others through their experiences. I’m really enjoying it, we’ve had some amazing, enlightening conversations so far.
What’s been the most rewarding part of your journey as “The Body Coach”?
I think the most rewarding part has been hearing about the impact I’ve had from people. I still receive so many lovely, kind messages from people. Even in real life, at meetups or events, I hear it all the time. Just last night, someone told me, “You really helped me get through lockdown. I did your workouts with my kids, I’m on your app, I used to hate exercise.” Hearing stories like that is really inspiring. It keeps me focused and energised. So I’d say the genuine, ongoing feedback I get from people is what truly motivates me to keep going.
Going forward, what drives you? What is your biggest motivator?
I think about families who are struggling, with parents who might be dealing with mental health issues or addiction. I think about kids at school with their PE classes and PE teachers—how can I reach those kids? How can I make a difference for them? Knowing how many people out there are struggling right now with both physical and mental health—that’s what keeps me going. I’m sure every other trainer in the world is driven by that as well. That’s what motivates me.
What advice would you give parents struggling to get their kids active in our screen-heavy world?
It’s a very difficult one because we often think of school as the main place where kids get exercise. But the truth is, as parents, we have to be the role models. We have to give children the chance to be active.
My kids live with me, and even they’d rather sit and watch Disney or play on the PlayStation than go for a run on a Saturday morning or ride their bikes around the block. But I’m the one who says, No, we’re doing this. I create that space. I’ll say, Look, I’m really tired, but let’s just go out for 20 minutes, let’s go down to the park, or let’s play cricket in the backyard.
Creating that space for kids to be active is so important. You’re their role model, and they see me exercising. I let them join in, I let them get involved in the workouts. I think it’s really important for children to absorb that and to see that when Mum and Dad exercise, they’re happier, they’re not as stressed. It changes the energy in the household, and I think those little moments of connection are so important for your child’s development and for bonding as well.
You have young kids – do you have any advice for parents who might be struggling to carve out time for their own excercise?
I’ve got four kids under six, and at least one of them wakes us up every night, so it can be really hard to find the motivation. But I have this constant reminder that if I don’t exercise, if I don’t wake up and release that stress and tension from my body, and that frustration of not being able to sleep, of being woken up three or four times in the night, I carry that with me all day. I’ll be more irritable and impatient.
So I just have to do the exercise, because no matter how tired or stressed I’m feeling, I know I’ll feel better afterwards. It might just be a gentle 20-minute walk or a really hard HIIT session, but either way, the effect is the same. I always feel better. It’s about reminding parents that, sure, you might not have an hour to go to the gym on your own, but could you do 20 minutes in the living room while the baby naps? Could you pop a cartoon on for the kids and grab those 20 minutes to yourself? It’s possible. It’s doable.
What’s the biggest misconception people have about getting fit?
Two of the biggest barriers I hear are time and finances. I think people believe they need the perfect hour a day, and if they don’t have that, then what’s the point? But I really believe that even 15 or 20 minutes a day is beneficial and transformative over time, because it all adds up. So I think it’s about removing that barrier of time.
What are the most common barriers you hear from people who want to start exercising?
The other big one is finances. There’s no doubt that money has an impact on the food choices you’re able to make, but it shouldn’t stop you from exercising. Running is free. Walking is free. YouTube is free. Bodyweight workouts are free. Going to the park is free. You’ve just got to start moving your body.
What is your number one piece of health and wellness advice?
Diet is everything. Especially when it comes to fat loss, it’s all about diet. It’s not the exercise, the HIIT workout, or the 10k run. You could do that every day, but if you don’t change your diet, if you’re not eating the right amount of food, choosing healthy foods, and avoiding overconsumption of ultra-processed foods that are high in calories but low in nutrients, you’re never going to achieve a real physical transformation.
You might feel fitter and stronger, but you won’t lose weight or get leaner. And honestly, the only real answer I’ve come to is to cook more food at home. Home-cooked food is the answer. Batch cook, get a slow cooker, meal prep, take your lunch to work, that’s the surefire way to eat healthier and lose weight. It’s so important.
It’s a sign that the new generation really cares about their health
What is your own biggest vice?
The biggest thing that holds me back with my diet is sugar, and my inability to consume ultra-processed foods in moderation. Things like fizzy drinks, chocolate, ice cream, doughnuts, cookies, anything that’s sweet, like a treat. So at the moment, I’m trying to cut it out completely and remove it from my diet. And it’s really, really hard at first. But every day you do it, it gets a bit easier. Every situation you’re in where you say no, when you walk away from the free doughnuts on the table, you feel more in control. You realise you don’t have to rely on it.
Gym memberships are on the rise, especially amongst Gen Z, why do you think that is?
I think it’s a sign that the new generation really cares about their health. They’re not all out drinking until three in the morning on a Friday, they’re in the gym, they’re getting up early, going for runs, doing Parkruns. It’s an amazing shift in culture, right?
Run clubs are booming, fitness brands are growing, and fitness apps are growing. It’s a really good time for the industry. And I think we’ll see the results of that in the future with better mental health among young people, improved body image, and hopefully more confidence. It’s a really positive shift.
You are a fitness influencer in the online space, where people get most of their information now. Is misinformation an issue?
It’s really difficult because everyone feels like an expert, and they’re often very convincing. whether it’s Keto, Paleo, or the complete opposite with plant-based diets. And then you start to question, What can I actually eat? People are saying there are chemicals in fruit, chemicals in meat, and it can leave you feeling like nothing is safe or good for you. It’s overwhelming, and I think a lot of people feel almost paralysed by that.
But I’d like to think that my approach has always been the same; it’s about balance and enjoyment. It’s not about cutting everything out or being super strict, it’s just about cooking more meals at home and not overthinking it too much. If you cook more and reduce the amount of ultra-processed food in your diet, you can live a healthy life and still enjoy your food. I think when people go to extremes, demonising whole food groups or certain products, that’s when it becomes tough, and in reality, that kind of approach doesn’t really work long-term when you restrict yourself that much.
What is one trend you wish would disappear?
There are lots of things I agree with and disagree with, but I think the most important thing is not to see anyone as a guru who has all the answers. What works for one person might not necessarily work for everyone.
I really believe in taking little bits of advice from different people. Maybe you get some tips from me about sleep or exercise, maybe you see an interesting scientist talking about nutrition, and you think, That sounds interesting, so you give it a go. Just try different things until you work out what makes you feel good.
You might try kombucha, kefir, or kimchi and feel terrible, whereas I quite like fermented foods; they work for me. But it all depends on you and your body; everyone’s different. I think that’s the main thing I want people to remember.
What is one trend you’re excited about?
So right now I’m 13 days into a sugar-free challenge. I originally set myself a seven-day challenge because, as I’ve mentioned, and honestly, I’m not exaggerating, I cannot eat sugar in moderation. I wanted to challenge myself because, even though you can’t necessarily see it on my body, it massively affects my mood, my gut health, and I get really bloated. And the cravings were constant – I wanted it every day.
So I challenged myself for seven days, and I feel amazing. I’ve gone into situations where normally I’d be straight at the dessert table – like the other day at a friend’s barbecue, there were sweets and ice cream everywhere. I had a nice chicken wrap, and that was it. Last night I was at an event with loads of cookies on the table. Normally, I’d be the first one over there eating five or six, but I didn’t.
It’s given me this sense of control. Just because it’s free, or just because it’s sugar, doesn’t mean I need it. It’s been quite a revolutionary shift for me, mentally and physically. Now I’m slowly introducing a bit of fruit each day, but not in excess. Fruit, yes, but not a whole bag of satsumas or four bananas at a time. It’s been a really good reset.
Favourite restaurant in London?
I think Sushi Samba in Covent Garden. It’s got a lovely vibe, especially on the little balcony with some nice plants. The menu is really consistent, and the food is always good. I like that you can get sushi, a bit of meat, and some salad, a nice mix overall. I’m a big fan of Asian fusion, so it’s perfect.
Favourite green place in London to exercise?
It’s gotta be Hyde Park. Mainly because of how big it is, and it’s perfect for going on runs. Also, I did a big workout there once, on stage, where I set the world record for the largest ever workout, so I have special memories there.
