R Janssen

I wasn't always the person standing in front of you today. For most of my life, I was the overweight kid — the one who got picked on, the one who avoided mirrors, the one who sat on the sidelines. Being bullied because of my weight wasn't just painful in the moment. It shaped the way I saw myself for years. At 25, something shifted. I made a decision — not a New Year's resolution, not a quick fix — a real, committed decision to take control of my health. I didn't have a coach. I didn't have a...

One of the most common questions I get from new clients is: “How many days a week should I train?” And while the science gives us ranges, the honest answer is always the same — it depends on your life, not just your goals. The minimum effective dose Research consistently shows that 2 to 3 strength training sessions per week are enough to build muscle and improve body composition in most people. You don’t need to be in the gym every day to see results. What matters far more than frequency is...

Protein is the most talked-about macronutrient in fitness — and also the most misunderstood. People either eat far too little of it, thinking it’s only for bodybuilders, or go overboard with shakes and powders, thinking more is always better. The truth is simpler and more practical than either extreme. Why protein matters more than you think Protein does more than build muscle. It keeps you full, stabilises blood sugar, supports hormone function, and helps your body recover from exercise....