FLO Fitness Training

If you’re in a similar boat to Joel, reach out and let’s jump on quick call.

I’ll show you exactly what the numbers behind his 15kg loss looked like.

HIIT vs LISS (most people have the dosage backwards).

For general fitness, the avg 30–50+ yo

LISS / Zone 2:
2–4× per week
30–60 mins
Easy enough to hold a conversation

HIIT:
1× per week
15–20 mins
Hard, but controlled.

More HIIT ≠ better results (hustle culture)

Build your cardio base with LISS.
Add HIIT sparingly.

Most people shy away from cardio because “it’s too hard” - but it doesn’t have to always be 👊🏽

Having too many options stops your progress by causing decision fatigue and delaying action.

Don’t let the paradox of choice slow you down!

“Sleep more” isn’t helpful advice 😑

Swipe to see more practical advice 👉🏽

Creating a consistent sleep routine creates a rhythm for your body to run on, not just work off hours alone. Consistency trains it to wind down on schedule and switch on when you need it to.

Not just less time! None! Your brain associates your phone with alertness, not downtime. Using your phone in bed teaches your brains that bed = awake, not bed = sleep.

Stretching, reading, shower, s*x - whatever it is, doing the same thing signals your brain that sleep is coming next.

Caffeine has a half-life of 5-6 hours - that 3pm coffee is still partly active in your system at 9pm.

You might also want to reconsider that high-stim pre-workout before your 5.30pm Hyrox class.

Your brain is more light-sensitive than you think, even with your eyes closed. Reduce even small light (like from your bedside digital alarm clock or indicator lights from your power board or spill light coming in through your windows)

Sleep isn’t about trying harder. It’s about building the right conditions and creating environments conducive for sleep…consistently 💤

PS. If you’re reading this after 9pm…get your hand off it 📱 🚫

I’m 51. Most people don’t believe when I tell them my age.

I don’t do anything special and I don’t gate-keep what I do, but when all is said and done, to look and feel the way I do, I’m consistently willing to do a handful of things. Swipe to the checklist at the end 👉🏽

Strength training is the single biggest lever for staying capable, not just strong…but functional, as you age. 👉🏽

Your heart and lungs matter just as much as your muscles. Train and improve your engine capacity. 👉🏽

Recovery gets harder with age. What you put in your body has to work with you, and not just another thing for you to deal with 👉🏽

Sleep is where the magic happens. If training and stress breaks you down, sleep builds you back up. 👉🏽

Chronic stress will negatively influence your training progress, sleep hygiene and diet all at once. Know your triggers, and manage them. 👉🏽

You don’t need to count calories, but you can’t blindly eat whatever you want either. It’s not about being perfect, or restrictive…just aware. You’d be surprised what you don’t notice 👉🏽

Outside the gym counts too. It’s not even about getting 10k steps either. Walking, stairs, playing with your kids, washing the car - it all adds up 👉🏽

Perfection is the enemy of progress.

If you’re not being honest with yourself (or others), then you’re not willing to lean into the process - which includes making mistakes.

Near enough, is good enough 👉🏽

Consistently follow the 80/20 rule beats being flawless at one thing and ignoring the rest.

And that’s the whole game!

Are you willing to do the thing? This is what it takes 👊🏽

The 80/20 Rule

80% of results come from 20% of your efforts.

Perfection is a myth.
It stops you from starting (or finishing).
Chasing it blocks true growth.

Your body deserves to be nourished, not punished or restricted.

Your body deserves to move, to be challenged, and used the way it was built to be used.

No drinking. No smoking. No drugs.
Not moral stance - just one less thing working against me.

Hustle culture is toxic and constant productivity will eventually burn you out. Stop. Breathe. Relax. Take it easy.

Train your brain like you train your muscles. Strengthen the pathways in both your logic and creative networks.

The wrong people will drag you down.
The right people, they will lift you up.
None of the rest means much if you’re spending time with the wrong people.

It isn’t just the body and mind. It’s the spirit too.
Gratitude, perspective, and knowing what actually matters.

That’s my whole philosophy and approach.
Nothing fancy, just consistently doing the right things (more often than not).