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.
You Don’t Need to Be “On Track” This Week
The Power of Shared Meals (and How to Celebrate Without Overdoing It)
Hard Work Looks Different in the Winter
Winter Is Coming… Is There Really an Off-Season for Health?
Unpacking Movember: What I Learned Grinding Through 510 km Last Month
Do As I Say, Not As I Do: Lessons I’ve Learned The Hard Way About Recovery
Real Strength: Redefining Masculinity in a Noisy World
Modern masculinity is being distorted by online noise, outdated expectations, and pressure to appear unshakeable.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.
Testosterone, Ageing, and the Truth About “Low T”
A clear, grounded look at how testosterone changes as men age, what actually causes low energy and low drive, the difference between real low testosterone and lifestyle driven symptoms, and how nutrition, training, sleep, and recovery support hormonal health. A balanced guide to understanding ageing, vitality, and TRT.
The Pressure to Look “Perfect”: Body Image, Steroids, and the Male Mirror
Many men feel pressure to chase unrealistic physiques shaped by steroids, social media, and the fitness industry. This article explores the mental health impact of comparison, the rise of TRT and PEDs, and how training for capability offers a healthier, sustainable path toward confidence, strength, and lasting wellbeing.
Raising Better Men (By Being One)
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.
Dude…A Few Vegetables Won’t Kill You
A Movember themed Fit Foodie Friday article for meat and potatoes guys who avoid vegetables, showing how roasting and grilling can turn veg into deeply flavourful sides that boost energy, support long term health, and help you look after yourself and the people you love without feeling like you are on a diet.
Ditching The Dad Bod: A Middle-Age Rebellion Against Decline
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.
The Cost of Silence: Why Every Man Needs a Brotherhood
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.
How to Eat Like a Man, Not a Frat Boy
Strong Enough to Talk: How Training Builds More Than Muscle
The Mask Men Wear: Why Hiding Struggles Makes Us Weaker
This Movember, I’m Moving for Something Bigger
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.
Recipe Drop: How To Cook A Boneless, Skinless Chicken Breast That Doesn't Suck
Learn the simple, low-temperature oven method for perfectly cooked boneless, skinless chicken breasts that stay juicy, tender, and flavourful, even after reheating. Ideal for On-Protocol weeks or healthy meal prep, this recipe delivers consistent results every time without overcooking or drying out.
What Balanced Training Actually Looks Like (Hint: It’s Not a 6-Day Split)
Many people think training harder means training better, but the truth is, more isn’t always more. This Hard Work Wednesday post explores what balanced training really looks like, showing how to combine strength, conditioning, endurance, mobility, and recovery to build a capable, resilient, long-term athlete.