The honest truth from someone who actually does it. Cold Exposure - What Actually Works and What's Overhyped Let me say something that might upset a few people. Cold plunges are overhyped. There. I said it. Wim Hof. Andrew Huberman. Every wellness influencer with a chest freezer full of ice posting their morning plunge at 5am. The cold exposure industry has exploded into a multi billion dollar business selling you the idea that freezing yourself daily is the secret to peak performance,...
20 days ago • 3 min read
No trends. No hype. Just honest recommendations from someone who actually runs in them. The Only Running Shoe Guide You Need The running shoe market is overwhelming right now. New shoes dropping every month. Higher prices. Lower prices. Carbon plates everywhere. Influencers wearing race shoes for their Tuesday easy run. Run clubs all matching in the same hyped up shoe of the season. It's a lot. And most of it is noise. Here's the truth, a more expensive shoe doesn't mean a better shoe for...
28 days ago • 3 min read
The Most Underrated Week in Your Training The Most Underrated Week in Your Training. Why a deload week might be the smartest thing you do this month. I've had every injury you can think of. Tendonitis. Inflammation. Overuse injuries from pushing my body way past what it needed. For years I thought rest was weakness. I thought more was always better. I was wrong. Now after over 15 years of coaching and competing I plan my deload weeks deliberately. Sometimes I take two in a row. And every time...
about 1 month ago • 2 min read
Your mirror lies. These numbers don’t. The 5 Blood Markers That Actually Tell the Truth You can have a six pack and be metabolically broken. You can train five days a week, eat reasonably well, and still have chronic inflammation silently destroying your body from the inside.I know because I lived it. When my colitis was at its worst my blood work told a story my body wasn’t showing on the outside. Vitamin D crashed. Inflammation through the roof. My body was fighting a war I couldn’t see in...
about 1 month ago • 3 min read
No gimmicks. No Ozempic. Just a plan that actually works. Want to Get Lean? Here's the Exact System. Luca found me on Instagram. He wasn't in bad shape. Four pack slightly starting to show, training five days a week, eating reasonably well. From the outside he looked like someone who had it together. But on our first call he was frustrated. Nothing was changing. His body had completely plateaued. He was exhausted from training but had nothing to show for it. And he was spending so much time...
about 2 months ago • 3 min read
What changed, and how you can start too. I Couldn't Run 800 Meters. Now I Run 50k. Hey I'm going to be honest with you. I never loved running. Nobody really does at first. It's hard, it's uncomfortable, and for a long time it just feels like punishment. When I started I couldn't run 800 meters without stopping. Lungs burning, legs dead, wondering why anyone does this voluntarily. And the funny thing? I only started because of an accident. I accidentally subscribed to Strava for a full year...
about 2 months ago • 3 min read
Why eating less isn't the answer, and what actually works The Fat Loss Issue Hey There Lovely People, Hope you're all having a great Sunday! Let me tell you something most fitness coaches won't admit. I was skinny fat for years. Clothes on looked fine. Shirt off different story. Belly fat, low energy, drinking three to four times a week in my early twenties, eating whatever, thinking I was healthy because I trained. I wasn't. What changed everything wasn't a magic program or a strict diet. It...
2 months ago • 3 min read
How much protein do you actually need? Hey, Let's talk protein. It's the most discussed, most debated, and most misunderstood topic in fitness. Everyone has an opinion. Most of them are wrong. So let me give you the straightforward answer. How much protein do you actually need? The sweet spot is 1.6g to 2.2g of protein per kg of bodyweight per day. I weigh around 70kg and I eat roughly 140g of protein daily. Some days more, some days less. That's it. No obsessing, no weighing every gram....
2 months ago • 1 min read
How Many days should you actually train A quick into, and your first training tip Hey Before I answer that, let me introduce myself quickly.I’m Nabil. Fitness coach, colitis survivor, and someone who has spent the last 10+ years obsessing over how to build a body that’s strong, resilient, and built to last. I got diagnosed with ulcerative colitis in 2017, right when I was at my peak, training to compete in CrossFit and coaching in Dubai. What followed were years of hospital visits, heavy...
3 months ago • 1 min read