Blog topic
Grip strength and VO2 max are 2 of the strongest physical markers linked to all-cause mortality. What the research shows, where it stops, and how Orba brings the clinical layer into Aspire.
Niels worked 7am to 11pm, 7 days a week, until he made himself his own project. In 10 months he lost 30 kilos without counting calories. Here is his story in his own words.
Find the smallest dose that still moves the number, then do it every week. What the research says about low-volume strength training, the dose I use myself, and how to track yours.
Random classes, too little protein and cardio in place of strength. The 3 mistakes that stop women getting lean, the research behind each fix, and how to install the fixes one 28-day cycle at a time.
A good body mechanic assesses before they treat. Why a physio belongs on your team, how to pick a good one and the minimum effective dose for mobility work.
17 reasons fitness goals stall, grouped into food, training, recovery and the system around them, and a 60-second daily check-in that shows which one is yours.
Fitness over 40 works best kept simple: the minimum effective dose of strength, cardio, food and sleep, what the research says about each, and a week that fits a full calendar.
HIIT and steady cardio both build fitness and cut body fat, and the research comparing them is clearer than the arguments online. What the meta-analyses found, and the minimum weekly dose I set for busy executives.
A 30-day training plan built for a calendar with board meetings and flights: 3 sessions of about 20 minutes a week, one change held for the month, and a retest on day 30.
10 ways to keep your kids active in a working week, the WHO guidelines behind them, and why your own minimum effective dose is where it starts.
A workout is one session. Training is a plan where each session builds on the last. What the research says about progressive overload and periodisation, and how to log every session so it adds up.
A warm-up with purpose prepares you for the session and works on the areas your body keeps getting wrong. My 4-block corrective warm-up, and what the research says about warming up.
