Articles by: Joonas

Once you get a hold of HIIT, add SIT

If HIIT (high-intensity interval training) is the cool auntie, SIT (sprint interval training) is the uncle with the social skills of corned beef. The one that no one really wants to hang out with. But people put up with him because he owns a big boat. Whereas HIIT revolves around […]

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Why HIIT is your friend in (peri/post)menopause

Why HIIT – Better blood sugar control, metabolic benefits to help with body comp. Especially belly fat – Anti-inflammatory effect (inflammation being naturally higher from peri-menopause onward) – Improving aerobic capacity, aka heaps good for your heart – Improved cognition and working memory How to HIIT – Around 80% of […]

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Should women take creatine?

I had two separate conversations yesterday with women asking my thoughts on creatine. Creatine is widely researched, has significant physical and physiological upsides, and next to zero downsides. And people much smarter than me back this up: “Research shows creatine supplementation is most effective for those high-intensity, short-duration, or repeated […]

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The best type of resistance training for women based on your age

If you’re not yet in your menopause years Prioritise building lean muscle. Because it’ll be way harder later. Building lean muscle is difficult for most women as it is. Partly because of the low levels of testosterone and partially because most women (that I know) don’t eat enough to build […]

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The only way to live without regret

Is to pay attention. Both in life and fitness, we often forget our needs and only focus on our wants. And end up wasting both time and effort. – J ps. I didn’t come up with that paying attention to avoid regret part. Sam Harris did.

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A woman over 40? You probably need to eat more protein

I know, right? Words never spoken by a fitness coach. Not. But, for a woman over 40, especially if you’re perimenopausal, getting enough protein is kind of a big thing. Why? Because all kinds of things happening in your body. – Reduced sensitivity to exercise and protein (aka what used […]

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Higher body fat and menopause

Estrogen is converted from testosterone, and most of this conversion (or the fancier word: aromatisation) happens in the fat tissue. So naturally, a higher body fat equals more fat tissue to make this conversion happen. The resulting imbalance between testosterone and estrogen can contribute to symptoms like weight gain and […]

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This is becoming a theme here

I was wrong. Again. A while back, I confidently stated that I would never again write about fat loss or aesthetics. The idea was that plenty of people in the fitness space focus on fat loss, and you don’t need another one. But. I have spoken to many women, and […]

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How do you define progress?

For some, it might be lifting heavier weights. For some, it’s about cutting time on a distance. For some, it’s getting in a few more vegetables each day. And for some, progress is all about repeating what you did yesterday. Because that’s better than stopping. There are no absolutes here. […]

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The path of less resistance

When it comes to lifestyle changes, most people think it involves either giving up something or starting something entirely new, like a new diet or signing up for a 12-week marathon training. An easier approach would be to add to your daily routine what you already do well: – Eat […]

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Hop on board the quantum tunnelling device

It’s absolute bullshit to say that you can defy aging and everything that comes with it by implementing the proper health knowledge. It’s information. Not a quantum tunnelling device that allows you to travel to 2005. But the information can be empowering. It allows you to better understand your body […]

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Is it a fitness or technique issue?

If you can run with a great technique when feeling fresh, but your technique turns into an overcooked jambalaya when tired, your issue is not the running technique. But the lack of fitness. The solution is straightforward. Build your fitness up. And you don’t have to sacrifice your running technique […]

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What would they say?

If you’d ask five of your closest friends or family members about what they think you could do to improve your well-being, what would they say? Now, this is a hypothetical question, so don’t go around asking. Because sometimes (often), even the closest, loveliest, and most well-meaning friends and family […]

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Passion has nothing to do with it

If you’re passionate about training right now, there’ll come a day that you won’t be. Guaranteed. And the sooner you disconnect passion and enthusiasm from training, the sooner you have one less obstacle to fight against. Because if you rely on passion for fuel, it’s tough to keep going when […]

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