Coaching writing rather than cheerleading: how to start, how to programme, how to recover, and how to keep training for the next forty years.
Most people who restart exercise quit within a month, and it is rarely a willpower problem. Here is the evidence-based way to structure the first eight weeks so that week five is easier than week one.
The gym is not complicated, it is just unfamiliar. A practical guide to your first week: what to bring, how to structure a session, and the unwritten rules that make you look like you belong.
Adults lose roughly 3–8% of muscle mass per decade after 30, accelerating after 60. Strength training slows and partly reverses it. Here is what the evidence says and how to start at 50, 60 or 70.
If your only experience of yoga was a crowded room, a fast flow and no idea what to do with your arms, the problem was the class, not you. Here is how to find a version that fits.
HIIT is time-efficient; steady cardio is recoverable. The evidence suggests most people should do far more easy cardio and far less HIIT than they currently do. Here is how to split your week.
Training is the stimulus; recovery is where adaptation happens. What actually matters — sleep, protein, rest days and when to take a deload week — and what is mostly marketing.
