Lately, I’ve been starting coaching conversations a little differently. Not with food. Not with training. But by trying to understand their capacity for change. “What does the ground in front of you actually look like right now?” Sometimes it looks open and spacious. Time’s reasonable. Stress is manageable. There’s room to move & play. Other times it feels tight and boxed in. Work is heavy. Family demands are high. And by most evenings, you’re spent. Neither is wrong. The pr

When you start something new, the effort can feel wildly out of proportion to the thing itself. Most people assume that feeling is a preview of how it’ll feel forever. Fortunately, it’s not. It’s more like the entry fee. Here’s how that plays out: Learning to drive… Sounds a little odd, but stick with me. At first, every action demanded full concentration — mirrors, pedals, traffic, staying in your lane. Your brain is running overtime just to keep things on track. But once yo

Most people think dehydration shows up in dramatic ways — cracked lips, dry mouth, getting light-headed or even passing out. In reality, it’s way sneakier. 1️⃣ Your energy starts to dip Not “ I need a nap ” tired — more the low-key drag where everything just feels 10% harder than it should. The brain is picky. When you’re short on fluid, it simply doesn’t run as fast. A lot of that late-morning fog? Often just a dry system. 2️⃣ Work feels harder than it should Ever start a s

You’ve all seen — and probably done — a few push-ups before. It ’s a bit of an exercise staple. But here’s the thing: most of the reps you’ve seen (and maybe even done) have probably left some value on the table. This week, we’re looking at three simple tweaks that turn a push-up from “just another rep” into a full-body strength drill that builds power, protects joints, and actually feels stronger. Before: What usually happens After: What we’re aiming for 1️⃣ Pelvis: Turn

Some weeks feel like a blur, and it’s hard to tell what actually moved you forward and what quietly pulled you off track. These three questions help cut through that noise. They’re simple, but they show you the difference between short-term comfort and the kind of choices that build real momentum over time. 1️⃣ What felt good in the moment but not so great afterward? We’ve all been there — the extra scroll, the “I’ll skip today,” the snack that turns into a mini picnic. None

You know that frustrating feeling when you know what you should be doing — but can’t seem to pull it off? You walk away thinking, “Come on, I know better than that.” That’s not you messing up. That’s you learning. It’s called conscious incompetence , and it’s one of the most uncomfortable — but most important — stages of mastery. There are four stages in total — and knowing them can make the messy middle feel a lot less frustrating. Stage 1 – Unconscious Incompetence You’re

Ever told yourself, “Right, this time I’m sticking to it”  — three workouts a week, Sunday meal prep, maybe even getting back on the bike at the weekend? You’ve got a plan, you’re motivated, and you’re ready to go all in. But before you do — stress test it. Ask yourself one simple question: “On a scale of 1–10, how confident am I that I can do this on a normal week?” Not a perfect week. Not when you’re ridiing the high of motivation or feeling superhuman. A normal  week — wi

When we talk about getting fit, strength usually takes the spotlight. And I get it — strength training definitely looks cooler than cardio. Lifting heavy, hitting PBs, getting that sweet muscle pump — it’s the stuff we can see and measure. Cardio? That’s just… sweating on a bike, right? But here’s the thing — after years of training (and coaching), I’ve learned that strength alone doesn’t cut it. Fitness is about endurance and recovery too — not just in your workouts, but in

Ever wonder why breakfast got crowned the “most important meal of the day”? Spoiler: it had less to do with science… and more to do with factories, virtue, and a guy who thought cornflakes could stop people from thinking about sex. Breakfast wasn’t always a done thing Before the Industrial Revolution, breakfast wasn’t really a thing. Some people ate early, some didn’t. But once factory life took over, everything changed. Hungry workers made more mistakes by mid-morning, so em

When it comes to building serious strength with minimal fuss, few lifts deliver like the trap-bar deadlift. For starters, it’s a...