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.
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.
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.
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.
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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!
When progress feels invisible, doubt gets loud. Coach JP shares what it is like to keep showing up in training, nutrition, and business when results are slow, feedback is missing, and quitting would be easier. A grounded look at integrity, patience, and staying the course without pretending it is fun.
Mid-January is where progress often starts to feel slower and quieter, and where most people start doubting themselves. This article reframes that phase as the part that matters most, showing why consistency beats motivation, why habits form in the middle, and how to keep showing up without needing perfection.
Modern masculinity is being distorted by online noise, outdated expectations, and pressure to appear unshakeable. This article explores a healthier path built on steadiness, service, self-awareness, and practical strength. Learn how showing up with purpose and humility can create stronger relationships, healthier families, and more capable communities.
A reflective look at modern masculinity, fatherhood, and what it really means to raise better men by becoming one yourself. This article explores healthy male role modelling, shifting provider expectations, supporting diverse identities, and showing up with kindness, responsibility, and integrity in everyday life.
Many men quietly slide into the dad bod without realising it. This article explores how strength, energy, and capability fade when life gets busy, and how to reclaim them through purposeful training, better nutrition, and mindset shifts that last. A guide to feeling strong and capable again at any age.
Many men feel alone even while surrounded by people. In this Movember reflection, Coach JP explores what brotherhood really means, why so many of us lose meaningful friendships as life goes on, and how simple acts of reaching out, moving together, and talking honestly can help rebuild connection and protect men’s mental health.
This Movember, Coach JP Siou takes on a 300+ km (MAYBE 600 km?) challenge to raise awareness for men’s health and mental health. Follow his journey of movement, reflection, and healthy masculinity as he shares honest stories, daily updates, and conversations that remind us real strength means showing up and lifting others.
