When you’re tight on time and have a brain more fried than a bat on powerlines, the last thing you need is a complicated workout to follow. Instead, pick one upper and one lower body exercise and repeat that for however long you have. Here are some ideas: Goblet squat […]

It’s ok to say no to a dinner invite, coffee catchup or a meeting so you can do something for yourself. To get in a workout, read a book, or get a massage. We are all adults here. We can deal with disappointments. That doesn’t mean that you have to […]

You might not always get 2-3 strength workouts in a week. Or reach anywhere near 10k steps a day. Both of those take extra time. And some weeks, there’s so much life junk flying around that you’re too busy trying to catch and/or dodge it. Leaving you little to zero […]

Just because you ticked all the boxes today doesn’t mean you’re winning. And just because you didn’t tick a single box today doesn’t mean you’re losing. Don’t get discouraged by the bad days. And don’t let the good days go to your head. Measure your success in months. Not in […]

As a parent and a business owner, you’re constantly solving small and big problems throughout the day. Who’s picking the kids up from daycare? When do I take Rudolph to the vet? What marketing strategy am I going to implement? How can I empathetically explain to my kid that taking […]

There’s more to reaching your health and fitness goals than conquering your meals or dominating your workouts. Sometimes the best thing you can do for your health is to take a damn long bath. And you don’t have to do anything to earn it. -J

The goal isn’t to get your health and fitness efforts right every day or week, or even month. I mean, who does that? And just because you don’t get it right doesn’t mean you “fall off the wagon”. Because there’s no wagon. You’re on a path. Sometimes there’s a bend. […]

Me coaching someone in my 20s and early 30s: “You have to move this way and train this way. Pass this movement screen. Avoid this, this and this. And then make sure you do this, this and this. Otherwise, you might as well not start in the first place because […]

When you miss a workout, or seven, and there’s no one else to blame but yourself, don’t. Seeking to understand your decisions and the circumstances around those decisions leads to constructive insights. Basking in guilt doesn’t. That just leads to tequila. Which then leads to more missed workouts. -J

You don’t reach your health and fitness goals by waiting for the human-sized opening in your life. The opening to execute your impeccably thought-out plan. Or the space to finally prioritise yourself without compromise. Because whenever there’s a small opening, it gets filled almost immediately. But you can control what […]