I ask my online coaching clients that question every single week. Every new insight you get about yourself and the process itself is a brick into your personal wall of health and fitness knowledge. All these brick-sized insights you collect are specific to you. And the thicker your wall of […]

Challenge according to who? You’re the best judge of your workout intensity. It’s about what you feel. Not about what Miriam does on YouTube. What felt easy two days ago might feel hard today. Or the other way around. Depending on the calibration of your life’s blistering madness at any […]

It’s tough, if not impossible, to live at the peak 365 days a year. Not some universal peak, but the peak you’ve defined for yourself. After all, it’s a peak for a reason. But, you can likely set a permanent camp about four weeks out of the peak. And compared […]

Shit that we see in movies, magazine covers, Instagram, and centerfolds, it’s not real. Even if we ignore the editing skills and other arrays of, ahem, enhancements. Comparing ourselves to the highlight reels of the world is like comparing Peter Pan to Peter Griffin. Or Emma Thompson to the Thompson […]

But we’ll have a better life when we do work out. This becomes annoyingly obvious the older we get. Resistance training makes it easier to maintain our independence. Strength, lean muscle, and bone health are all baked into it. It’s hard to get these benefits from any other form of […]

Sticking with a new fitness routine is hard. But you can increase your chances by taking a 360-degree view of your life. The more honest you are to yourself about… yourself, the more likely you’re able to figure out a plan that works. Some questions worth asking: How can I […]

I went to make a PB sambo today as a part of my lunch. To my disappointment, I found a bucket brimming with hummus in the fridge. I faced a burning decision. Am I still true to my 2023 half-assed new year’s resolution? Am I still the kind of person […]

To get stronger, build a bit of lean muscle and improve bone health, 2 x 30min of challenging resistance training per week is enough for most people. Is 3 x 30min or 2 x 45min better? Yep, if you can. But whether it’s worth the effort depends on the other […]

Carbs vs fat. Cardio vs weights. Sauna vs ice bath. Vegan vs carnivore. Fasting vs …not fasting? HIIT vs Zone 2. Calories vs macros. The Stones vs The Beatles. Extremes sell. Black-and-white answers make us feel more confident about our decisions. And the deep need for affiliation and belonging is […]

Set goals that matter to you, even if others don’t value them. Look at the time and resources you have available and match your actions accordingly. Instead of getting sidetracked by someone else’s schedule. Emphasise activities that you enjoy. Try new ones that match your personality. Regardless of what others […]

Strength training might burn fewer calories than cardio, but it’s still a non-negotiable part of any fat loss plan. Trying to lose weight without strength training is a sure way to lose muscle in the process. Less muscle means lower metabolism. Which then raises the chance of the weight bouncing […]

A quick 10-minute workout might feel like a failure on a day when you could’ve easily done 45 minutes but decided not to. But 10 minutes on a day when the lord of illness has unleashed a diarrhoea storm upon the rest of the household? On that day, 10 minutes […]

Move more and eat less is terrible advice. Move more and eat enough is a better one. The former will give you faster results. The latter will give you all the calories and nutrients to support your training and recovery.  Both options get the job done. But staying clear of […]

It’s not about what’s ideal, optimal or perfect. But what’s realistic with the resources you’ve got. They’re almost never the same thing. -J

You’ve decided to prioritise health and fitness goals. You’ve set an achievable goal. A goal that you can expect to get to even when life deals an occasional two of spades*. Provided you’re willing to make a few sacrifices and embrace consistency and occasional hard work. Let’s say your goal […]