The JK Way

21/09/2026

The important stuff: (for those that can’t watch things more than 1.5seconds long 😆)

🌾 FIBRE IS IMPORTANT AF! (It should really be classed as a fourth macronutrient!)

🌾 30g daily would be a solid aim for most folks! (Obviously this is not a custom figure, but a solid ‘catch-all’ number for most!)

🌾 Type matters! Try to get a mix of soluble and insoluble fibre

🌾 Soluble = beans, pulses, oats, sweet potatoes etc… (this has a pre-biotic effect, part metabolism in the large intestine and feeding the good bacteria there)

🌾 Insoluble = wholemeal bread and pasta, brown rice, leafy greens, cruciferous veg, almonds etc…. (This helps dem poops pass real nice)

🌾 PRO-TIP: Alternative plant pastas can be a smart way to get easy fibre in! Pea pasta, chickpea pasta and especially edamame! All have bonus plant protein and micronutrients too! 👌🏻

🌾 Fibre is also your best friend when on a cut - but that’s for another post 😉

Hope that’s helpful! 💡✌🏻

19/07/2026

One of my favourite, simple, calisthenics movements performed in my shreddiest state earlier this year 😎

Rolling archer push-ups are GOLDEN - especially for advanced trainees looking to take their push-ups to the next level!

Benefits:

- A great way to train the pecs and tris unilaterally with a bodyweight movement

- Better than a 1-arm push-up for strength/muscle gain due to stability factor (although, granted, not as cool! Ha)
- Insane ‘anti-rotational’ challenge to the core! (Using a ball to roll rather than a static object, magnifies the core challenge!! It also allows for a mean stretch in the “non-working” side too! 💪🏼

Gotta thank the Convict Conditioning book for putting me onto this 20yrs ago!!! Like the pistol, I’ve developed my own progressions/regressions with this movement over the years so I can pass on the strength skills to my clients! (Apologies to my guy for putting these in your current program 👹😂)

TRY ‘EM! BE HUMBLED!!!!!

JK Out ✌🏻

🎵 - All I Know 🎶

24/05/2026

It was an absolute pleasure to work with this young, barbell brutaliser! 💪🏼😤

When (Eleiko coach of the year 👏🏻) Steve from (Eleiko Club of the year 🏆) put Isla my way, she was already an absolute machine (5th in her age category in the GLOBAL CrossFit games as well as starting to make her mark in the National British Weightlifting scene 🏋️‍♀️)

Isla’s team (her insanely supportive parents and the ever omnipresent coach Steve) now wanted to DIAL IN like a rotary phone to get that extra 1%…

…and boy, did she 🤩

We looked at optimising her pack lunches, peri-workout nutrition, worthwhile (and age appropriate) supplementation, autonomy around preparing the right foods herself, making it enjoyable and, most importantly, building LASTING habits and knowledge 🙌🏻

Later into our journey, Isla went on to “snatch” a gold🥇 at the British age group weightlifting champs 👏🏻

This young lady’s mindset/work ethic is something else!! Having nutrition in place alongside this and (amazing) coaching gave her more confidence going in and, over time, that extra 1% can make a biiiig difference when it’s elite vs elite! 😤

It’s been an absolute pleasure to be part of Isla’s journey and I can’t wait to see where she ends up in the CrossFit/weightlifting world 🤩

P.S. Big shout to & Mrs.Hill on the inspo on nurturing their daughter’s passion without being pushy! I hope I can do the same with my girl 💪🏼💚

30/03/2026

17/03/2026

Had to share this Emerald Isle classic on Paddy’s day! Amazing accompanied by scrambled eggs and bacon 😌

Forever proud to be 50% Irish 💚💚💚

27/01/2026

Compartmentalising reps = GAME CHANGER.

This is something I started doing myself, back in the day, when I grinding out the German Volume Training (IYKYK 😮‍💨) - it got me through the insane (and unnecessary 🥲) volume! Now I use this approach regularly with clients to great effect.

…because sometimes the hardest part of a workout isn’t your muscular endurance… it’s your MENTAL endurance 🧠😅

So, instead of thinking:

“Ugh… I’ve got 12 reps 😩”

Try thinking:

“Cool — I’ve got 4 mini-sets of 3 😎”

Same work.
Same results.
Way less mentally torturous.

Honestly, my many years of training have taught me that the key to pushing to that place that forces REAL adaptation is the ability to fool yourself through it! 🤷‍♂️😂

JK Out ✌🏻

25/01/2026

Thought I would drop some literal nutrition nuggets for the anabolic bulb gang this week💪🏼💡

Pulled one straight out of my client recipe vault as it’s too good not to share with the masses 😌🤌🏻

This Taiwanese style chicken is awesome as a snack on it’s own or classically paired with sticky rice and a sprinkle of spring onions 😮‍💨

Alternatively soya noodles also make a great pairing if you want to add a tonne more protein and fibre as well as keep the carb content low.

Give it a craic and let me know what you think 😎

JK Out ✌🏻

15/01/2026

More detail for the 0.01% that read captions…

📈 Supports Lean Muscle Growth

Creatine supports hypertrophy through multiple pathways:

Indirect: Increased training volume and intensity, therefore greater mechanical tension

Cell volumization: Creatine draws water into muscle cells, triggering anabolic signalling

Molecular signaling: Upregulates pathways related to muscle protein synthesis

(Obv when combined with lifting 🤓)

💪 Increases Strength & Power

Creatine increases intramuscular phosphocreatine (PCr) stores. PCr rapidly donates a phosphate group to regenerate ATP, the immediate energy currency used during short, high-intensity efforts (e.g., heavy lifts, sprints).

More ATP availability = greater force output and improved power production during maximal or near-maximal efforts.

🏋🏾 Improves Workout Performance

By replenishing ATP faster between sets, creatine improves:
• Repeated bout performance
• Peak power maintenance
• Total training volume

This is especially relevant in workouts involving short rest intervals or repeated explosive efforts - potentially more reps/repeated efforts 💪🏼😤

🔄 Enhances Recovery

Creatine may:
• Reduce exercise-induced muscle damage
• Improve calcium handling in muscle cells
• Support faster phosphocreatine resynthesis post-exercise
• Can lower markers of inflammation and oxidative stress

This equates return to baseline strength and improved readiness for subsequent training sessions 💪🏼

🥊 Boosts Muscular Endurance

Creatine improves the ability to sustain repeated high-intensity contractions (sprinting, lifting etc…) by:
• Maintaining ATP availability
• Delaying fatigue from phosphocreatine depletion
• Supporting buffering of metabolic byproducts (indirectly)

🧠 May Enhance Memory & Cognitive Performance

The brain relies on ATP just like muscle. Creatine:
• Increases phosphocreatine availability in neural tissue
• Supports energy metabolism during cognitively demanding tasks
• May reduce mental fatigue, especially under sleep deprivation or stress

So, if creatine isn’t in your reppy repertoire, what are you waiting for? Go get you some ergogenic excellence 🏆🤌🏻