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13/02/2026

Stay consistent.

Keep lifting heavy things.

Eat right 80% of the time — because nutrition is 80% of how your body is going to respond to your training.

You can train hard five days a week, but if your fueling is inconsistent, your results will be too. Your body adapts based on what you repeatedly give it:

• Progressive overload builds muscle
• Adequate protein supports repair
• Quality carbs fuel performance
• Consistent calories regulate hormones
• Hydration impacts recovery

Training is the stimulus.
Food is the building material.

If you want strength, definition, and sustainable energy — discipline in the kitchen matters just as much as discipline under the bar.

You don’t have to be perfect.
You just have to be consistent.

07/02/2026

Enjoying the journey sounds good in theory. In real life, it’s hard.

Progress is slow. Gratitude doesn’t always come easy. But the journey is where strength, discipline, and resilience are built. You don’t have to love it—you just have to stay in it.

One rep. One day. Keep going.

05/02/2026

Keep putting in that work.
Even on the days it feels slow.
Discipline builds what motivation can’t.
Every rep counts.

05/02/2026

Go lift heavy stuff.
Not because it’s easy.
Not because it’s pretty.

Because strength builds confidence.
Because discipline beats motivation.
Because every heavy rep reminds you what you’re capable of—even on the hard days.

Show up. Load the bar. Do the work.

02/02/2026

Get knocked down. Get back up. Every time you rise, you prove you’re stronger than what tried to stop you.

05/12/2025

In 2015, a team of researchers decided to test an unusual recipe found in a 10th century Anglo Saxon medical book called Bald’s Leechbook. The book described a salve meant to treat eye infections, using ingredients that sound ordinary today but were taken very seriously in early medieval medicine. The mix called for garlic, onion, wine, and oxgall, all placed together inside a brass vessel and left untouched for nine nights. The instructions were so specific that the scientists followed every step exactly as written, even choosing the same type of metal container.

The group did not expect much. Medieval remedies are often dismissed as strange or outdated, but this one surprised everyone in the lab. Once the mixture had aged for the required nine nights, they tested it on MRSA, a modern superbug known for resisting antibiotics. The ancient salve attacked the bacteria with shocking force. Instead of a small effect, it destroyed up to 90 percent of the MRSA cells, performing better than many modern treatments. The key seemed to be the exact blend of ingredients acting together rather than any single part on its own.

This discovery opened a new door in medical research. It showed that some early healers understood things in ways we still do not fully grasp. The success of the Anglo Saxon salve led scientists to study other old remedies with fresh eyes, wondering how many forgotten solutions might still be hidden in ancient texts. It also reminded us that knowledge can survive across a thousand years, waiting for the right moment to prove itself.

You can do hard things—don’t forget that.
01/12/2025

You can do hard things—don’t forget that.

Hustle in silence… your results will make the noise.
30/11/2025

Hustle in silence… your results will make the noise.

You are stronger than your worst day.
29/11/2025

You are stronger than your worst day.

Some days, showing up is the victory
28/11/2025

Some days, showing up is the victory

Today holds two truths… Thanksgiving and the National Day of Mourning.Both matter, and both deserve space.Thanksgiving i...
28/11/2025

Today holds two truths… Thanksgiving and the National Day of Mourning.
Both matter, and both deserve space.

Thanksgiving is a reminder to pause, breathe, and recognize the blessings in front of us — family, health, resilience, and the strength we’ve built through every storm. It’s a day many of us gather, celebrate, and reflect on how far we’ve come.

But today is also the National Day of Mourning — a recognition that this day carries pain, history, and loss for Indigenous communities. It honors the truth of what was taken, the people who endured, and the voices that deserve to be heard.

Holding both days at once doesn’t diminish either.
It simply acknowledges that our world is complex… that gratitude and grief can exist side by side… that respect and awareness make us stronger.

Just like in fitness and in life — growth comes from honoring the full picture, not just the pretty parts.
We can be thankful while still being mindful. We can celebrate while still showing respect. We can rise while still remembering the shoulders we stand on.

Today, I choose gratitude.
I choose awareness.
I choose strength with compassion.
I choose to honor both truths.

Don’t fear failure—fear giving up too soon.
27/11/2025

Don’t fear failure—fear giving up too soon.

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