Road Safety Charity Brake have launched a new campaign “Roads to Justice” which aims to call the government to; introduce tougher charges and penalties for driving offences, invest in road traffic police and provide specialist support for families who had their lives torn apart, been bereaved or suffered following road traffic accidents resulting in serious injury or fatality.


At present, Ministry of Justice crime statistics demonstrate that there has been a move towards more prosecutions for causing death by dangerous driving in place of causing death by careless driving.   Statistic also show that the average sentence for those convicted is around four years.


However, there is an argument that the sentences are not providing justice to the families whose lives are affected or are not enough to deter drivers from committed offences when driving.


The survey, carried out by Brake, which led to their new campaign found that two-thirds of those interviewed thought those convicted ought to be jailed for at least 10 years opposed to the present four years.   In addition to this, an overwhelming 91% were of the view that if someone causes a fatality as a result of drink of drug driving ought to be charged with manslaughter.


The campaign aims to call the Government to review their guidelines to; introduce tougher charges and penalties for driving offences, invest in road-traffic police and provide support for bereaved and seriously injured crash victims.


There is a positive argument that such changes will provide further justice to those families who have had their lives torn apart after losing a loved one and would act as a deterrent and reduce the number of fatal accident then it makes sense that the government reviews the current law and consider changes.


What do you think?


If you would like to find out more about the Campaign of sign the petition, further details can be found here:-



#RoadstoJustice #SeriousInjury #Fatal #Roadtrafficaccident




DisABILITY sport can play a key role in rehabilitation and recovery for someone who has suffered life-changing industry.

As some may already be aware, I am known for my unusual eating habits and for dodging the office treats. If I cannot be found behind my desk, then it’s likely I am in the local gym across the road.

disability bb

In the last 18 months there has been a large movement towards increasing awareness of disABILITY in the world of bodybuilding. In 2015, there were 9 bodybuilding events established. This year there are 20 and for the first time in history the IFBB Arnold Classic introduced a IFBB Pro Wheelchair Class.


josh 2

One person who has been at the forefront of this development is Josh Goodfellow. After competing in 2014 he has worked hard to raise awareness of disability within the sport and recently Josh kindly agree to take some time to answer a few questions of mine:-

What is your disability and how does it affect you?

I have a disABILITY called Cerebral Palsy- CP is a multi-movement disABILITY that is categorised in many different forms, my CP is diagnosed as Spastic Diplegia, a condition that affects my lower limbs, movement, function, balance, flexibility and other fine motor skills.

I was born 10 weeks premature and that is thought to be the reason behind my CP.


How did you get into bodybuilding?

I actually started life as an athlete- a 100m & 200m sprinter –from the age of 13 I was an athlete, I only got into that itself by chance, after a school life disrupted by ridicule and bullying it was suggested to me to take up something extra-curricular to channel my time and aggression.

I was fortunate enough to be fairly successful and at my point of retirement- the tender age of 17 – I had won numerous national 100m and 200m titles, broken national records, topped the UK ranking and at my peak I spent a short amount of time at the top of the World & European Rankings.

…I digress, upon retiring from Athletics I began working in a local gym, after a few months I needed something to fill the void that athletics had once filled since I was 13 so I began casually weight-training, after a few months of that I needed to feed my competitive fire, so I looked into the prospects of Bodybuilding.


How easy was it to get into?

Bodybuilding and the health and fitness industry as a whole is a HUGE entity, “getting into it” so to speak is fairly easy as the community is massive, diverse and accessible for the majority.

I utilised Social Media as much as possible and once I’d stipulated what I wanted to do, in regards to goals, I set about exploring prospects and opportunities that surround the aforementioned goals.
How did you go about finding a show?

Very much the same as above, I utilised Social Media, at the time of my 1st proposed Bodybuilding Show I wasn’t aware of any competitive opportunities for people with disABILITIES so I set my sights on a Natural Bodybuilding competition.

The NPA Yorkshire Championships in May 2014, prior to that though I came across the Hercules Olympia, a show run by a gentleman called Scott Horton, at his show he founded a disABILITY Class- at the time it was called the “Invictus Category” 3 athletes took to the stage that day and although I wasn’t there spectating seeing the coverage and photo’s after that event was so inspiring and pleasing, not only did the guys and girls involved inspire everyone far and wide that day but it opened the door to myself and so many others who’d been looking to compete and showcase their disABILITIES on a bodybuilding stage.
What obstacles did you come across along the way?

Initially my first obstacle was looking at competitive opportunities for people with disABILITIES, having seen the Hercules Olympia though that was the first of only 2 real obstacles out of the way.

The second obstacle was preparing for the show itself. Preparing for a Bodybuilding show is a long, challenging process. Often taking anywhere from 12-16 weeks. The idea is to lose as much body-fat as possible whilst retaining as much muscle mass as possible. It is physically demanding at the best of times, but as time goes on it gets more difficult and more demanding not to mention preparing for a Bodybuilding show whilst living and working with a disABILITY.

The mind games, the exhaustion, pain, the diet, everything that is involved with a bodybuilding show is HARD.




One of the single most rewarding things you can do.
How did you overcome them?

Overcoming the first challenge although difficult was hugely rewarding, the competitive opportunities for the sport although limited, had scope to increase and improve, thanks to the foundations that Scott Horton began, disABILITY Bodybuilding and it’s athletes had a platform in which to develop.

Moving on from May 2014 the second opportunity to compete came in November 2014, an event class in which I sponsored. I was committed and passionate about developing the sport that I wanted to play my part in helping the sport develop.

Since then disABILITY Bodybuilding has grown massively and now is one of the fastest growing sports within the health and fitness industry, with regular shows, including the annual Hercules Olympia show and an ever-growing number of athletes.

As for the obstacle of prep, you can’t overcome it, this is why bodybuilding isn’t for everyone, it requires a lot of mental strength and a sound attitude otherwise it’ll bring you to your knees and take no mercy.
What did you prep involve?

Competition preparation involves a prolonged period of nutritional preparation to help lose body-fat and preserve muscle-mass. There is no “1 size fits all” in regards to nutrition but low carbohydrate dieting and carbohydrate cycling are popular methods used during preparation.

Prep also involves resistance training and Cardio- Vascular training to help aid your physique and get it into the required shape and condition that comes with a show.
What benefits had bodybuilding had for you?

Bodybuilding and sport has changed my life. In the 18 months that I’ve been involved with it, it’s been nothing but positive. I’ve been lucky enough to play a part in the development of disABILITY Bodybuilding which in itself is priceless, I’ve also competed 11 times, meeting people, making friends and making memories along the way.
What is your organisation?

I run a non-profit organisation called JGFitness, committed to supporting people with disABILITIES and the development of disABILITY Bodybuilding.

We aim to make the industry more accessible for people with disABILITIES and channel our resources into the aforementioned. It’s not been without it’s trials and tribulations but I am proud of JGFitness, the service it provides and the small part we play within the industry to help make the industry a more diverse, equal and accessible place for all!
Has there been improvement in making bodybuilding accessible as a sport?

The sport of disABILITY Bodybuilding has grown massively in a short space of time, the community of athletes has grown, the competitive opportunities has grown and the industry has never been so diverse and accessible, although there’s still work to be done!
What would you like to see for the future?

I would love to see disABILITY Bodybuilding continue to grow, become further established and then one day I’d love to see the sport have opportunities to compete on an international level and see the sport represented around the world with a diverse group of athletes all proudly showcasing there disABILITIES for the world and a wider audience to see.

The IFBB Wheelchair Bodybuilding division is making history all the time and more recently had the opportunity to compete at the Arnold Classic- one of the largest shows in the industry- I’d love to see similar opportunities for the sport of disABILITY Bodybuilding and it’s athletes one day!


For further details of upcoming events, advice and competitive opportunities head over to one of JGFitness’ pages:-



#DontQuit #IM #TheLegalBagel #DisABILITY #JGFitness

📚Some quick revision tips 📚

As some of you know, I am in the middle of exam final prep, so I thought I would be helpful to share some of the methods I apply. 
📚 Schedule time to revise – find a time that works for you. Fix that time in your diary and stick to it. It will become your routine. Now is the time to really plough in those hours
📚 Set out what sections you will cover and tasks you wish to do. For me it’s, read, notes, key points, past questions, review.
📚Read the syllabus. Highlight any key words. This will provide you with a skeleton of what you need to know. 
📚 Read the objectives, read the headings, read the summary. This will be give an overview of what the chapter will cover and what you need to know. Jot down any key notes and phrases as you go with headings. 

📚 Read through the text. Make more complex notes.

📚 Grab a past paper. Identify the questions. What are they asking? Grab the suggested answers and have a read. Consider what the key points are which will apply to any question in the relevant area then consider how they applied.
📚 Summarise the key points in a schematic fashion in the order they will need to be dealt with in answering a question in the relevant field.
📚And finally review. Go over the above with a highlighter and coloured pens, draw picture where possible to act as a prompt.
📚 Most importantly remember to break. Some people suggest every 45 minutes but I find that a 15 minute break every 1hr 1/2 hours work best for me and allow me to get more done.
#lifejuggling #examprep #thelegalbagel #student #lawyer

Thought of the day 

Something non legal related but a small thought for the day.

Time with family outside the immediate household is now limited; not because we want it to be or that be don’t care but for most of us because the pressures of modern life no longer allow it.  

Once study and commute are factored in, my working week near includes 85 hours. That’s not to mentioned the countless household chores and daily living activities such a food shopping, cooking, unpacking and repacking bags each night. 

The modern life makes it difficult to find the time to check on our families as much as we would like but what we do have time for is to take notice of our neighbours, engage in a short conversation when we see them, ask them how their day was, notice when we haven’t seen them coming or going in a while. 

I am a firm believer that this type of community spirit is essential. It doesn’t take much to care and look out for each other. 

Take the small amount of time it takes to notice your neighbours as they too are likely to be a family member of another individual consumed by modern day living. 


Law has long been acknowledged as a demanding career, as can be said for the other professions.  It is certainly not for the faint hearted requiring; dedication, precision, intellect, focus, more often than not longer hours than the 9 to 5 and it is certainly not a job many are able to switch off from even once they have left the office.    It’s not usual for the mind to continue ticking away trying to come up with ways in which to approach a case before you .In addition the legal profession seems to lend itself to certain types of person; those who are driven and ambitious but who are also sometimes described as perfectionists or those who are too hard on themselves consistently trying to do better.

In the last few years it has become more apparent that stress levels, mental health concerns and substance abuse are at a high.  Long hours can make it difficult to fit in exercise, adequate sleep and have you searching for quick fix meals.  However, a healthy and fit lifestyle has many benefits on a professional lifestyle:-

  • A person who is physically fit is less likely to fall sick
  • Exercise increases and sustains energy throughout the day this enables you to remain focused on the tasks before you.
  • Being fit and healthy increase self-confidence.  Choosing a fit lifestyle enables you to accomplish, this leads to a feeling of empowerment.  This motivates you to challenge yourself and aim for higher achievement
  • It allows you to set and achieve goals.  A fit lifestyle encourages goal setting, whether it be to increase endurance, become stronger, become fitter, become more muscular become leaner.  Learning to set goals, work towards them and achieve them is a habit that once learned can be applied to your career.
  • It promotes physical and mental balance which results in a positive “can do” attitude.
  • It allows you time out of the world to release both physical and emotion tensions which can reduce overall stress levels.
  • It requires a certain amount of discipline.  Discipline to make time and attend to your chosen activity, discipline to make your meals in advance and discipline to say no to the office treats when the 3pm slump hits.
  • A clear well fed and hydrated mind improves cognition.

So how can you fit it in?  

As some of you may know, I’m a lawyer with a 2 hour commute door to door each way, I am a student, I am the writer of the Legal Bagel, I have a family but I am also passionate about nutrition and exercise .  So here is how I fit it in.

  • 05:30 – 07:00 – Commute
  • 07:00 – 07:25 – Walk from the station to the gym (25 minutes cardio)
  • 07:25 – 08:30 – Weight training (more information below)
  • 08:30 – 13:00 – Work
  • 13:00 – 14:00 – Some form of 30 minute cardiovascular workout at the gym (cross trainer, stepper, stairmill, treadmill or walk)
  • 14:00 – 17:30 – Work (most days except Thursdays when I work later)
  • 17:30 – 18:00 – Walk back to the station and then home



In short all meals consist of a mix of proteins, carbohydrates, health fats and green vegetables, no food group is excluded.  I space my meals at fairly equal intervals throughout the day. I avoid processed foods and tend to stick to carbohydrates which grown. I aim to drink around 4 litres of water a day (I find carrying a 1.5 litre bottle around with me helps me keep track).  An example of what I might eat of a day to day basis is as follows:-

  • 05:00 – Meal 1: Porridge Oats, Whey Protein and Berries
  • 08:30 –  Meal 2: Porridge Oats and Whey Protein
  • 11:00 – Meal 3: Tuna, Sweet Potato and Green Vegetables
  • 14:00 – Meal 4: Chicken, Wholemeal Wrap and Green Vegetables
  • 19:00 – Meal 5:  Chicken and Avocado Salad
  • 22:00 – Meal 6: Total Yoghurt

I batch prepare my meals two to three days at a time to save time.  I am hoping to add a quick recipe section to this site to provide some creative meal ideas that are easy to prepare and incorporate into a healthy diet.



Training Splits 

  • Monday: Legs and Glute Day consists of a mixture of exercises including; squats, leg press, leg extensions, leg curls, lunges and cable kickbacks
  • Tuesday: Shoulders Day consists of a mixture of exercises including; shoulders press, lateral raise, front raises, rear delt raises and upright rows
  • Wednesday: Chest and Back Day consists of a mixture of exercises including; narrow lateral pull downs, wide grip pull downs, bent over rows, dumbbell rows, seated rows, chest press, cable press, flies
  • Thursday: Hamstrings and Glutes Day includes narrow stance deadlifts, wide stance deadlifts, Romanian deadlifts, Legs curls, cable kickbacks, adductors, reverse hyper extensions 
  • Friday: Arms and Shoulder Day consists of a mixture of exericses including barbell curls, hammer curls, dumbell curls, cable extensions, triceps extensions, tricep dips 
  • Saturday: 30 minutes cardio only
  • Sunday:  Rest

After three of my weight sessions a week I throw in a plyo circuit which consists of the following: 15 burpees, 20 squat jumps, 20 bunny hops and 20 mountain climbers repeat 4 or 5 times with a 30 second rest between. After the remaining two, I add in some light abs exercises.

I follow the above routine near enough all year around.  The only thing I change is the amount of cardio I do.  Most of the time, I stick to using my daily walk as my cardio for the day.


Now I’m not saying everyone needs to run out, join a gym and start eating six meals a day but I do strongly believe that it is important to think about how we can fit being active, incorporating some form of exercise and choosing healthier eating habits.

  • Small changes can have a dramatic impact so a few easy suggestions are:-
  • Stop eating processed foods.
  • Cut out your sugar
  • Prepare you own meals
  • Make sure you eat at least 3 meals a day of naturally grown or raised products
  • Eat your greens
  • Get walking
  • Stop boozing
  • Start drink more water.

The secret to a healthy mind and body is making conscience decisions, adopting a mindset which prioritises health and fitness and most importantly consistency.





The Ministry of Justice and Lord Chief Justice have  given the green light for TV cameras to be permitted into eight Crown Courts in England and Wales.

Although the public and press have been allowed to attend the majority of cases, videoing proceedings has been strictly prohibited under S41 Criminal Justice Act 1925 and failure to observe the rules could lead to contempt of court proceedings.

However, under the new pilot scheme the Old Bailey, Southwark, Manchester, Birmingham, Bristol, Liverpool, Leeds and Cardiff Crown Courts will now open their doors to camera for all to see the giving of sentencing remarks from Senior Judges enabling them to see and hear Judge’s decision in their own words.

Other countries such as South Africa and New Zealand have been allowed cameras into their courts for a number of years as demonstrated in the recent case of Oscar Pistorius which made headline news.

At present the suggestion is that only Judges will be filmed as the filming of other court users including defendants, witnesses and victims would be banned and initially filming will take but not broadcast to allow time for the process to be considered in more detail and ensure that justice is not undermined.

It is hoped that the videoing of criminal hearings will lead to move openness and transparency and allow the public to see what goes on behind the closed doors of the court room by seeing and hearing Judge’s decisions in their own words opposed to merely being reported by the press.

A statutory instrument is set to be laid before the House on Commons tomorrow and the initiative will start as possible once the relevant legislation to allow it has been passed.

Could this be a significant move in the future of the legal process?

#criminalcourt #thelegalbagel




Strength is overcoming the things you once couldn’t achieve – The benefits of exercise in rehabilitation 

It is not unusual for people with an acquired disability to feel overwhelmed when considering where to start  in terms of engaging in or returning exercise and sport. Some see their disability as a barrier. It shouldn’t be. 

Being active, joining a gym and engaging in a form of exercise provides an opportunity to learn and understand your condition, establish your boundaries and then find a way to work around then knock them down as you become fitter and stronger. It enables you to establish a routine whilst being able to goal set and achieve is empowering and boosts self-confidence. 

Overall exercise has the ability to help develop independence, improve mental health and social integration.

So where can you start?

When starting physical exercise with a disability it is important to consult your healthcare professionals. Undertake research, this will allow you to learn safe methods of training you could also look for a coach or experiences professional who can help work with you to achieve your goals. It also enables you to be different. There is no reason for disability to prevent you from undertaking sport but merely enables you to do sport differently. It makes you unique.

Joining a Gym

Joining a gym will enable you to seek personalised advice and also boost your social life. Questions to ask yourself when looking to join a gym may include:-

· How busy does the gym get during peak times?

· Is there suitable equipment?

· Is it clean and well maintained?

· Is it accessible?

· Do they have any instructors who have experience of working with disabled people?

Most gyms are easily accessible but if they are not institutions are under an obligation to make reasonable adjustments to enable you to access the facilities you want.

The EFDS (English Federation of Disability Sport) runs an Inclusive Fitness Initiative and accredited gyms mean everyone can enjoy accessible facilities, equipment, staff training and marketing. A list of accredited gyms can be found at

If you’re unsure about whether a gym will be able to meet your needs, most offer a free trial to allow you to try before you buy so don’t be afraid to ask. Remember you’re doing them a favour by choosing to take your custom there. If your looking to make long term changes it needs to be right for you.

Dis-ABILITY need not stop you in your tracks. Strength doesn’t come from you can’t do, it’s comes from overcoming what you once couldn’t do.

#dontquitdoit #dis-ABILITY



Disabled Access Day - 17th January 2015

!!Today is Disabled Access Day!!

Think back to the last time you tried something new.


We all have times where we feel nervous. When we don’t know how something works.  When we don’t know how people will react.  Whether we will receive support.

However, having a disability can make doing every day activities which the majority of us take for granted more difficult or even sometimes impossible.  For example, driving a car, catching public transport, participating in sport, being able to make it to the supermarket to do your weekly shop, to remember why you went there, cooking a meal, going out for dinner, watching a film, attending the local coffee shop and socialising generally.


Participating in and accessing activities can be overwhelming when there are limitations and the circumstances are new. Just remember back to the last time you tried something you were unsure of for the first time. 

A common issue for individuals who have acquired a disability following serious injury is finding way to access the community.  However, this can have a psychosocial impact in terms of isolation, a decrease in confidence and low mood.

One of the focuses of rehabilitation following acquired injury is to assist individuals in finding new ways to access the community.

Today is Disabled Access Day, started in 2015 is a day where individuals with a disability are encouraged to try something new.  It’s about creating opportunities for disabled people to try something new in an atmosphere of cooperation, safety and fun.

The idea came from its founder, Paul Ralph, a powerchair user, who was invited to a “try it out day” with his local bus company.  Prior to this, Paul had not used the bus network in his hometown as he was unsure how the ramp operated, how ticketing worked and if his powerchair would fit.

The day involved a demonstration and provided attendees with an opportunity to familiarise themselves with using the bus service and staff of the bus company provided explanations of the accessibility of buses.

Paul is now a frequent user of the bus service.

The aims of Disabled Access Day are to encourage those with a disability and their families, friends and carers to try something new, to increase confidence in exploring new places in a welcoming setting, to highlight accessible venues across the UK, to gives venues an opportunity to refresh their staff training and focus on disabled access, to educate the wider public on the access issues faced by people with a disability, to raise awareness of disabled access and to give venues and opportunity to showcase their services and facilities and enable them to reflect on how they can improve.

The day was a success in 2015 with 1,000 disabled people and their families, friends and carers trying something new, feedback demonstrated that participants had gained the confidence to try somewhere new, 261 venues to part, venues were able to increase their staff’s awareness of disabilities and the day achieve an increase in general public awareness.

And this year its back, for a list of event that are going on in your area head over to

What will you try that’s new?

#access_day #dontquitdoit #disABILITY #IMABLE


When people think of personal injury claims they think of compensation but that is only half of the story.

Each year, a significant number of people are seriously injured and/or acquire a disability following accidents caused by the negligence of another.


In addition to their initial impact serious and complex injuries can lead to a wide range of long standing symptoms including pain, fatigue, deconditioning and mobility issues.


It is also not uncommon for individuals to suffer a number of psychosocial conditions such as anxiety, isolation, problems with sleep and depression.   These conditions impose limitations on body structure and functioning and have the potential to impact negatively on aspects of daily living including employment, sport, social and community engagement and the undertaking of everyday domestic tasks which we can often take for granted.


One of the most important things following an accident is early rehabilitation and providing support to individuals to rebuild and adapt their lives including the ability to gain access to exercise using adapted methods which are safe and effective.


There are in effect four stages to rehabilitation:-


  1. Initial Rehabilitation: This is the acute stage, usually lasting a few days to a few weeks depending on the injuries. The focus of this treatment is predominately on restoring body functions and structure and improving the impairments associates with them with the primary goal being to restore physical function and prevent the onset and/or symptoms associates with them.


  1. Condition Specific Rehabilitation: Once the acute stage is over it is time to target the improvement of specific systems associated with or causing one of more secondary conditions such as strength, balance, posture and mobility. Training will continue to build upon recovery.


  1. Fitness: The next stage is to focus on fitness.  Improving aerobic capacity, muscular strength and endurance, body composition and flexibility and generally working on building and improving activity limitations.


  1. Lifelong: Finally comes the lifelong stage. When an individual plateaus the emphasis on rehabilitation shifts from improvement and prevention to developing a sustainable lifestyle.


Rehabilitation is the first step towards restoring health and function of an individual who has just acquired a disability but it is also important to support such individuals in the longer term to develop new lifestyles and habits to accommodate their injuries moving forward.


As a Serious Injury Lawyer, I am surrounded by the opportunity to meet a wide range of inspiring individuals who lives have been turned upside down by serious injuries arising from accidents as a result of the negligence of another.  My role not only enables me to provide clients with legal advice but by aiming to achieve early interim payments, allows them access to early rehabilitation something which I believe, along with an understanding of disability, is crucial to rebuilding lives following injury.



A day in the life of

So its 18:15 just 13 hours after I left home this morning and I’m getting on the train home having done my second lot of walking cardio for the day. 

Today was a fairly small job day. After working through my inbox I focused of wading my way through the number of small tasks on my to do list.  
Overall my day involved a degree of evidence gathering and research.

Today I had a number of medical records to request. Some for the first time and others by way of updated records. Medical records form an important part of our client’s for of number of reasons :-

All claims must be supported by expert medical evidence and each client will at some point during the life of their claim will need to be assessed. Part of the expert’s assessment involves considering the claimants medical records  and identifying any entries which are relevant to the injury for which compensation is being claimed.  They will consider whether there has been and previous injuries or complaints of a similar kind and if so they will advise whether such previous history is relevant to the injuries sustained in the accident. They can then rule the previous entries out or they can give their opinion in the effect the injuries had on any previous condition. 

In addition to providing evidence of injuries, medical records that detail your attendances after the accident may also assist in supporting any financial loss such as travel costs to and from appointments, they may also assist in supporting l whether or not your needed care and assistanc and serve as s reminder of what was going on at that time in terms of recovery and whether any prescriptions were made which required a purchased. 

     Post work out meal – chicken, rice and aparagus   All trained. Legs and glutes day today light weight but high intensity lots of reps and supersets made up on one leg leg press, leg extensions, squats, good mornings, cable kick backs and lunges 


 I’m  Just getting into Waterloo,  time to tie the laces and get ready for my first bought of cardio for the day. It’s a 25 minutes walk to the gym from here…. Time to wrap up warm. 

Fuelled up on my 5am breakfast of oats, whey and berries today’s plan is to hit the glutes and hamstrings.

To do list has been planned now time to study 

So it’s 6am and I’m just waiting for my train ready to head into the capital for another jam packed day… The Monday morning commute is my time for planning  time to have a quick look over my cases and work out my game plan for the week.