Meraki Performance

Respect has a posture.

It’s not in the big gestures.
It’s in receiving a plate with two hands.
In pausing before you speak, because rushing sounds different in some rooms.
In softening your voice, not because you have to, but because the room is already soft.

Travel doesn’t ask you to become someone else.
It asks you to become more of yourself by borrowing pieces of other people.

A hand over the heart in Morocco when you say thank you.
A bow in Vietnam and Thailand, because some hellos don’t need words.
The right hand in Senegal, because dignity lives in details.
“Bonjour” to every shopkeeper in France, because acknowledgment is a kind of care.
A long handshake in Kenya that says I’m not in a hurry.
Tea offered in Kazakhstan when you only asked for directions.
Eye contact in Georgia that’s steady, not performative.

None of these erase you.
They expand the range of who you’re capable of being.

This isn’t mimicry. It’s reverence.
You adjust the way you carry yourself so the people around you feel safe.
So you stop being a tourist in your own attention. For a while, you see yourself as you are, and it’s humbling

And the quiet miracle is you bring it home.
You still receive with two hands.
You still pause.
You still greet people like they matter.

You leave the place, but the place doesn’t leave you.
That’s how you know it worked.

She did it.
3:56:38.

4th attempt. 8th marathon. First sub-4.

body.science has had the fitness before. What she was chasing wasn’t speed. It was a different version of herself on race day.

So we went all in.
Sauna prep.
Strength work.
Breathing.
Reframing the goal from "chase the time" to "meet the challenge."

Race morning wasn’t perfect.
Sick.
Transport issues.
Most people would’ve pulled the pin.She got composed and executed the plan.

And with 400m to go, her body quit.Heat stroke. Cramp.

She went down 3 times. Got up 3 times. Chipped tooth and grazes? No problem, she kept moving.

3:56:38! A PB by 3 minutes 57 seconds.

Not pretty. Not perfect. But hers.

I’m not proud of the time. I’m proud that when it got hard, she didn’t run from it. She ran toward it.With preparation. With effort. With heart.

Amelia, I’m so damn proud of you.
And thank you for trusting me to be in your corner

Tag a runner who needs to see what grit actually looks like 👇

melbournemarathon coaching

Friday Form Check

If running feels harder than it should, it’s not always fitness. It might be your form.

Tiny stuff like where your foot lands, how tall you’re standing, what your arms are doing; that’s what makes 5km feel smooth vs feeling like you’re fighting yourself the whole time.

Here's the offer:

1. Film 10sec of you running past your phone, side view or on a treadmill and dm it to me.
2. >’ll watch it and send you back a voice note with the 1 cue that’ll make it feel easier right awayn, mot a 10 point lecture, just the 1 thing that I think will matter most for you.

i’m only taking 5 today so i can actually watch each clip properly and not rush it.

The first 5 dms get it back from me within 24hrs

go send it 👟

Wednesday Free Service: What Went Wrong

We need to talk about the runs that suck.

You know the one.
Planned 8k. Died at 3k. Legs heavy. Head loud. Walked home mad at yourself.

Don’t just bury it and move on. Bad runs are data.

Send me a 30s voice note in my DMs and tell me:
1. What run you tried to do
2. Where it fell apart
3. How it felt in your body

I’ll send you back ONE thing I’d change. No pitch. No program. Just real coaching.

I’m only taking 5 today so I can actually listen + reply properly.

First 5 DMs get a voice note back from me within 24-hours

Don’t run bad twice. Let’s fix it.

Drop "RUN" in my DMs to grab a spot
Save this for next time your workout goes sideways

The Forming

For 5 years I’ve trained 6+ hours a day. Every day.
Running. Strength. Cardio. All of it. The same room, different questions.

I used to think this was preparation.
For a race. For a goal. For a version of me that would finally arrive.

But there is no arrival
There is no end.
There is only the return.

At some point the training stopped being something I did to improve lifeand became the way I decided to live it.

The hours are not spent trying to get somewhere else.
They are spent becoming the kind of person who can stay here.
With the boredom. With the repetition. With the parts of myself that only show up after hour 4.

I don’t train to escape the world.I train to meet it without flinching.To learn that meaning isn’t found. It’s formed. Rep by rep. minite by minute.
In the quiet decision to keep a promise when no one is watching.

Time isn’t something you get back.It’s something you become.

And I’m still becoming.

Your excuse called. It’s on the line.
And I’m answering 📞

It’s Monday Free Service:
EXCUSE BUSTER HOTLINE

Drop me a voice note with why you didn’t run last week.

I’ll listen, and send you back 1 reframe that actually works so you DO run this week.

No fluff. No shame. Just solutions.

Only doing 5 so I can give real answers.
First 5 DMs = you get me in your DMs tonight 😉

What’s your excuse?

The 8 Hills I Would Die On: Running Edition

After 8 posts, 8 truths, 8 fights worth having.
Here’s the whole series in one go:

1. Distance is a drug. Skill is the cure.
Own your breath, form, and pace before you worship mileage. Long runs don’t fix sloppy running.

2. You can’t out-run a life on fire.
Sleep, stress, and recovery matter more than your training plan. Fix life before you add volume.

3. Your wrist is not your coach.
Data tracks output. It doesn’t teach feel. Learn to run by effort, not by flashing numbers.

4. Stretching isn’t fixing your tight hips.
Tight = weak, not short. Strength gives control. Stretching gives 10 minutes of relief.

5. You’re not undertrained. You’re underfed.
Bonking isn’t weakness. It’s breakfast. Fuel is training. Carbs are currency.

6. Busy people don’t need more time. They need more teeth.
8x20s uphill beats skipped tempos. Intensity > excuses. Train with intent, not just time.

7. Ego runs the easy days. That’s why you’re slow.
Easy should feel boring. If you can’t nose breathe or talk, you’re not recovering. Kill ego, keep gains.

8. Junk miles are coward miles.
3 savage runs + 2 heavy lifts > 6 trash runs. Deliberate beats daily. Purpose over volume.

The thread through all 8:
- Stop hiding in metrics
- Build skill
- Fix your life
- Feel your body
- Fuel your work
- Train with teeth
- Recover on purpose
- Run like you mean it

If it stung, it was for you.