I’ve now hit triple digits 🎉 — over 100 Thursday Threes. That’s a lot of ideas, writing, and probably an unhealthy amount of coffee.

To celebrate, I wanted to share four health & fitness principles I come back to again and again. But rather than just list them, I’ll show you their mirror opposites — the common traps that quietly derail progress.

Because often, the best way to see the value of a principle is to recognise what life feels like without it.

1. Start simple, build strong

We all want results yesterday. In our rush to progress, we pile on more than we can handle. It feels like action… until overload hits. Gall’s Law says every complex system that works evolved from a simpler one that worked — so start with habits you can stick to, then layer on complexity once the foundation’s solid.

2. Simple, but not easy

“Everyone knows that!” is the fastest way to ignore the stuff that works. But knowing and doing aren’t the same. Just because something sounds simple doesn’t mean it’s easy — or any less valuable.

3. Master the basics

Shiny new programmes, fancy tech, or complex diets might feel exciting, but their benefits are tiny compared to nailing the fundamentals. The best aren’t great because they skip the basics — they’re great because they keep mastering them.

4. Aim for resilience, not perfection

Perfect is fragile. It’s unsustainable. It creates a “be good or give up” mindset. Resilience is different — it’s what lets you stumble, adapt, and come back stronger every time.

These principles help shape how I coach, write, and live out my goal of being strong for life. Not so much rigid rules, but guide rails that make the process clearer.

💬 Over to you — of all the Thursday Threes so far, which post have you enjoyed the most? Any topics you’d like me to explore next? Or just reply and say hi — I’d love to hear from you.

P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie