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

Perfectionism

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You Are Not Broken (Even If It Feels Like It Right Now)

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You Are Not Broken (Even If It Feels Like It Right Now)

Struggling to stay consistent with health or fitness? You’re not broken, you’re stuck in patterns that don’t hold up under real life. This practical post explains why extreme approaches fail and how structure, not willpower, supports sustainable change.

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Eating for Consistency, Not Perfection

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In January, it is easy to tighten rules, skip meals, and overcorrect after normal life meals. This article brings things back to centre with a simpler approach: steady meal rhythm, protein and veg as anchors, and fewer emotional reactions to food. Sustainable eating is often unremarkable, and that is the point.

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You’re Not Falling Behind. You’re Right Where This Gets Real.

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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.

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Eat Like You Train, Not Like You’re Dieting

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Eat Like You Train, Not Like You’re Dieting

A calmer way to eat in January, without swinging between restriction and chaos. Learn how training-minded eating builds consistency through regular meals, protein as an anchor, and simple, repeatable choices that support recovery, performance, and real life.

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Consistency Beats Intensity Every January

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Consistency Beats Intensity Every January

January motivation is high, but intensity first is fragile. Learn how to start training and habits in a way you can repeat, avoid burnout, and build momentum that still holds when life gets messy later in the month.

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Why This Time Can Be Different (If You Let It Be)

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Why This Time Can Be Different (If You Let It Be)

January fails for most people because they repeat the same urgent, all-or-nothing approach. This piece reframes why past Januarys broke down, how self-trust gets damaged, and what changes when you swap hype for calm, durable discipline you can actually sustain.

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You Don’t Need a Reset, You Need Direction

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You Don’t Need a Reset, You Need Direction

Reset culture is seductive, but it’s brittle. If you want real change this January, focus on direction, not perfection. Learn how to build consistency that survives weekends, holidays, and low motivation, using permission, resilience, and a simple plan you can repeat.

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Days Off Don’t Derail Progress

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Days Off Don’t Derail Progress

Days off, holidays, and breaks do not erase your progress. Learn how experienced trainees treat rest as part of the plan, avoid the guilt spiral, and return to training calmly, without punishment, so you can stay consistent for decades.

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You Don’t Need to Be “On Track” This Week

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You Don’t Need to Be “On Track” This Week

You do not need to be “on track” this week to be making progress. Learn how to loosen structure during holidays, travel, illness, or overwhelm without guilt, all-or-nothing spirals, or punishment, and how to return to your routine calmly when life settles.

High Performer, Harsh Critic: When Success in One Area Feeds Self-Doubt in Another

High Performer, Harsh Critic: When Success in One Area Feeds Self-Doubt in Another

You’re crushing it at work, but feel like a mess when it comes to your health, eating, or fitness? You’re not alone — and you’re not broken. This post breaks down why high performers are often their own harshest critics, and what it actually takes to shift from self-sabotage to sustainable change.