Nutrition & Food, Training & Movement, Lifestyle & Recovery
JP Siou
The Supplements I Take Every Day (And Why I’m ...

Coach JP shares the daily supplements he personally uses and why, including protein powder, creatine, omega-3s, vitamins D3, K2 and C, ZMA, and NAC. A clear, non-prescriptive look at performance, recovery, inflammation, sleep, and long-term health, plus what he avoids and why.

The Supplements I Take Every Day (And Why I’m Not Here To Hype Them)
Nutrition, Lifestyle
JP Siou
Why Buying Local Produce is Always a Smart ...

Buying local produce in BC isn’t just about tariffs—it’s about fresher, more nutritious food, a stronger local economy, and sustainability. Learn why choosing BC-grown fruits, vegetables, meats, dairy, and seafood supports your health, community, and environment. Discover where to find the best local options and how small changes can make a big impact.

Why Buying Local Produce is Always a Smart Choice (Not Just Because of Tariffs)
Sleep, Lifestyle
JP Siou
Night Owls and Early Birds: Proven Strategies ...

Discover practical tips for better sleep, whether you’re a Night Owl or an Early Bird. From creating healthy routines and optimising your environment to using tools like sleep tracking, supplements, and napping, this guide will help you wake up refreshed and energised every day.

Night Owls and Early Birds: Proven Strategies for Better Sleep
Mindset, Nutrition, Training
JP Siou
Reality Check:  Do You Need To Lose Weight ...

One common thing people mention as a goal when we first talk about trying to eat better is weight loss.  For some, it's just "a couple of pounds" and for others, it's pretty significant.  The reasons behind wanting to lose weight may be to improve some health markers, to move better and feel less day-to-day aches and pains, to "look better naked" or for similar aesthetic reasons, or simply because of some preconceived notion of what they "should" weigh.  Some of those reasons also feed into emotional and mental well-being, and can affect our self-confidence, self-image and happiness.

The truth is, most people don't NEED to lose weight to be healthier, and with the right mindset, they don't NEED to lose weight to be happier or more self-confident either.

Read more…

Reality Check:  Do You Need To Lose Weight To Be Healthy And Happy?
Nutrition
JP Siou
Protein Price Guide - UPDATED 2022.11.09

One of the keys to maintaining a lean, healthy body is eating enough protein. In addition to the energy (calories) it provides, protein also provides essential amino acids that are needed by your body to rebuild and renew tissue, vitamins and minerals to support your body’s day-to-day functions, AND it can help rev up your metabolism because your body has to work harder to break it down than it does for carbs or fats.

Ideally, we should be getting most of our protein needs from whole foods, but sometimes it’s tough to know what to buy, especially if you’re on a budget. For that reason, every once in a while, I take a cruise through the local grocery store and update this protein price guide for the reference of our members at The BTG, and now I’ve decided to share it with all of you!

Protein Price Guide - UPDATED 2022.11.09

Eating Out

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The Power of Shared Meals (and How to Celebrate Without Overdoing It)

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Food is about more than fuel. This article explores how shared meals support connection, mental health, and sustainable eating habits, and how to enjoy holidays and social events without guilt or overdoing it. A practical, human look at eating well in real life.

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Eating Out Without Losing the Plot: How to Navigate Social Meals Without Regret

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Eating Out Without Losing the Plot: How to Navigate Social Meals Without Regret

Eating out or sharing meals with family and friends doesn’t have to derail your progress. This Fit Foodie Friday dives into why connection is part of health, why one meal won’t make or break your goals, and how to navigate social meals with balance and confidence. Includes practical strategies and links to recipes you can share without regret.