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 […]

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 […]

The hormonal changes from perimenopause onward affect how your body responds to strength and cardio training. Much of this is due to the decrease in estrogen and progesterone. As the body has less of these two hormones, it affects muscle contraction and your ability to build lean muscle. Both of […]

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.

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 […]

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 […]

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 […]

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. […]

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 […]

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 […]

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 […]

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 […]

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 […]

The higher your fitness level, the more resistant your body is to injuries. Okay, a few more sentences. A higher fitness level means less hypoxia (decreased oxygen available to the tissues) and less acidosis (excessive body fluids acidity). When those two go up, the tissue resiliency goes down. -J

A common theme I see with new clients is a daily glass or two of wine at the end of the day. To wind down after a day’s work. Although there’s nothing inherently “bad” about this, when you look at the science, alcohol has zero physical upsides. There’s no way […]