Rhys FN

SAUCE
maple syrup
soy sauce
ginger
garlic
paprika
miso

GREEN
I dunno..what's in the fridge?
green beans
brocoli
carrot

CARBS
udon noodles

PROTEIN
Tofoo Co XL extra firm tofu
(pre-crisped in ½ tbsp cornflour)

NUTRITION
It's around 530cal for 30g protein and 7.5g protein.

You'll get more intimate with your coach over your sleep schedule than almost anything else.

There's a reason fitness professionals are suddenly listening to neuroscientists on this one. Think of it this way:

Training is the demolition. You go in, you tear things up, you rattle the nervous system, you leave a mess on site.

Sleep is the overnight shift. That's when the repair work actually happens: hormones get dispatched, tissue gets rebuilt, your nervous system resets so you can produce force again tomorrow instead of just feeling sore and flat.

Skip that shift and the site just sits there. You can hammer the demolition harder every day, but if the overnight work isn't happening, you're not progressing. You're just piling up damage.

So yes, I'm going to ask about your sleep. Awkward or not. It's not small talk, it's asking whether the shift's actually happening.

the road to your first muscle up can be a long one. so, let's make it a journey of learning all sorts of party tricks.

all the party tricks will be about developing a strong core capable of aggressively fast movement, and strong shoulder and back to push down on the bar and close the angle at the shoulder.

let's have some fun with this.

This video is not about .

But it does still bug me. In his rant, this guy even asked how I would feel if he wanted to give me feedback on my bicep curl, which I said if he had feedback I was all ears...

Most people aren't that resistant to feedback, especially when it's free.

Anyway, enjoy this video on a few key points of the push press.

.

Replying to [from the other place] the average vegan diet is healthier than the average diet, measured by either all-cause mortality or health span. and with just a little bit of thought, it can become one of the healthiest diets we know of. and yet this perception that it is unhealthy and produces weak people is holding a lot of people back from exploring it properly.

vegan food isn't magical. but being just a little sensible with plant based swaps or an entire vegan-friendly diet can reduce your calories for the same amount of food, more fibre and being fuller for longer.

this is calorie density. the same sized plate of food, fewer calories. and, on average, a vegan diet achieved this.

the research paper is here: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2852520

in the vegan options, there were on average 30% fewer calories in the same weight of food.

drop me a comment if reducing meat is part of your fitness journey