FindYourFitness

07/07/2026

https://www.nytimes.com/2026/06/30/well/move/running-loss-grief.html?unlocked_article_code=1.vlA.kK6B.60Rb_t8smwL1&smid=url-share

For those who run regularly, it is rarely just exercise. It is therapy, meditation, community and identity, often all at once. When the body finally says no, the loss can be staggering.It’s easy to take running for granted, especially when things are going well, but what happens if/when you can’t do it anymore?.A sobering read ....

For those who rely on the sport for identity and community, leaving it behind can feel like a form of grief.

21/02/2026

💪 New interesting research revisits a big question: does exercise really add to your total calories burned, or does your body just save energy elsewhere? Scientists now think the answer lies in the middle — your metabolism does adapt a bit, but exercise still meaningfully increases your total daily calorie burn rather than being fully “cancelled out.”

🔥 Instead of the extreme idea that burning 100 calories on a run gets offset by burning 100 fewer calories later, the latest evidence suggests only partial compensation — and that’s often not enough to erase the benefits of movement.

📊 That means more activity generally equals more energy burned, but how big the effect is can depend on your diet, the type of exercise, and how intensely you’re fueling your body.

Read more :

Your metabolism adapts to save energy when you work out a lot, a new theory claims.

15/10/2025

𝐘𝐨𝐮’𝐫𝐞 𝐅𝐢𝐭𝐭𝐞𝐫 𝐓𝐡𝐚𝐧 𝐄𝐯𝐞𝐫 — 𝐒𝐨 𝐖𝐡𝐲 𝐀𝐫𝐞 𝐘𝐨𝐮 𝐆𝐞𝐭𝐭𝐢𝐧𝐠 𝐈𝐧𝐣𝐮𝐫𝐞𝐝?

You’ve been training well.
Your breathing feels easy.
Your runs are smoother.
You’re fitter than ever.

And then… an ache shows up.
A niggle turns into pain.
You’re sidelined again.

Here’s why 👇

Your heart and lungs adapt to training fast.
Your muscles, tendons, and bones? Not so much.

Even when you feel strong, your musculoskeletal system is still catching up.
That’s the hidden reason so many runners get injured within the first few months — or when they try to make a comeback after time off.

One of my key roles as a coach is to hold runners back just enough when every part of them wants to push harder, because the musculoskeletal system takes 25–50% longer to adapt than the rest of the body.

If you can respect that lag — and build patiently — you’ll stay healthy long enough to stack weeks, months, even years of consistent training.

That’s when your real potential shows up.

𝐈𝐟 𝐲𝐨𝐮’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐫𝐞𝐜𝐮𝐫𝐫𝐢𝐧𝐠 𝐢𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐨𝐫 𝐰𝐚𝐧𝐭 𝐚 𝐬𝐦𝐚𝐫𝐭𝐞𝐫 𝐰𝐚𝐲 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝐫𝐚𝐜𝐞, 𝐈 𝐨𝐟𝐟𝐞𝐫 𝟏-𝐨𝐧-𝟏 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐬𝐞𝐝 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐝𝐞𝐬𝐢𝐠𝐧𝐞𝐝 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐛𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐝𝐨𝐰𝐧.

Send me a DM or comment “RUN SMART” and I’ll share how we can get started.

17/09/2025

“What happens if what you once used to make sense of things no longer helps you make sense of things?”

“What happens if the patterns and habits and metaphors we lean on do not serve us in the moments we need them?

What happens if the stories we tell ourselves about our lives leave us lonely, wrestling with meaning?

What then?

What happens if the stories we tell ourselves about our lives leave us lonely, wrestling with meaning?

10/09/2025

🥫 What Are Ultraprocessed Foods?

Food made in factories using artificial ingredients, additives, and industrial processes.

Examples: Chips, candy, frozen meals, fast food, sweetened cereals.

🤤 What Are Hyper-Palatable Foods?

These are foods designed to be super tasty and hard to resist.

They usually mix fat, sugar, salt, or refined carbs in ways that make your brain crave more.

🧠 Why They’re So Addictive

They trigger the brain’s reward system, making you want to keep eating even if you’re full.

This leads to overeating, often without realizing it.

📊 How Common Are They?

About 70% of the food supply in the US is ultraprocessed.

In one study, people eating these foods ate 500 more calories a day than when eating whole foods—even when meals were the same in nutrients.

⚠️ Why It’s a Problem

These foods can lead to weight gain, poor nutrition, and health problems.

They're everywhere, making it hard to avoid them.

✅ 5 Simple Tips to Eat Less of Them

Notice cravings – Are you eating because you're hungry, or because the food is irresistible?

Choose real foods – Fruits, veggies, grains, and meats with no added stuff.

Watch the salt – Salt + fat or starch = super addictive combo.

Avoid “diet” or “low-fat” labels – These often hide added sugars or chemicals.

Give yourself grace – These foods are designed to be addictive. It’s not just willpower.

👀 Bottom Line

Ultraprocessed and hyper-palatable foods are designed to keep you eating. Knowing how they work can help you make better choices—and feel better doing it.

Read more here :

Eating too much ultraprocessed food can be bad for us, yet they can be so hard to resist because they’re hyper-palatable. Here are 5 things to know to cut back.

30/06/2025

𝗔𝗹𝘄𝗮𝘆𝘀 𝗮 𝗟𝗶𝘁𝘁𝗹𝗲 𝗧𝗶𝗿𝗲𝗱? 𝗬𝗼𝘂’𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗪𝗿𝗼𝗻𝗴. 💤

If you’re constantly “kinda tired” but never fully recovered—or fully crushing your workouts—your weekly schedule is likely the culprit.

Most athletes spread out their hard sessions to “balance” training.
But here’s the truth:

👉 Frequent moderate stress = chronic fatigue
👉 Strategic big stress + deep recovery = real progress

The Fix? Stack your hard sessions. Then recover hard.

Here’s how to structure it:

📌 Group key workouts within 24–36 hours
📌 Follow with 48–72 hours of lower-stress recovery
📌 Use those high-fatigue days as anchors for your week
📌 Separate double sessions by 6+ hours to boost performance in both

Watch out for these Tier 1 stressors:

🏃‍♂️ Long intervals, fast-finish long runs, downhill work
🏋️ Squats, RDLs, heavy or high-volume leg work

They hit your brain, muscles, and nervous system hardest—so build around them.

Want a week that fits your life, goals, and energy levels?

🧠 Message us if you are interested in a fully personalized running Training Plan—built to help you train smart, recover well, and finally stop feeling “medium tired.”

FindYourFitness

26/02/2025

Very grateful to start the year with an accomplishment that had been on the bucket list for a while.

Decided to try the Delhi Marathon , to get my first taste of cooler / drier weather racing. Though 15 degrees is warm for many, it seemed perfect to freeze the Sub 3 result for me :)

Very happy to be able to do this off a short, simple training block with no injuries . Grateful for all the support from my family , friends and well-wishers.

With this Sub 3 I can now rest in peace, as a Sub 2 seems a bit out of reach 😅

31/01/2025

Excellent advice from the https://thegrowtheq.com espousing principles of exercise for health, longevity, and all-around life performance, that aligns with the mindset behind the coaching at www.findyourfitness.sg :

1. Do something long and easy three or more days per week:

How long? Shoot for a minimum of 30 minutes, but if you can build that up to 60 minutes, great! Why 30 minutes? Anything is better than nothing, but if you look at a long history of research from mice to humans on aerobic adaptations, 30 minutes is where you start to get the biggest gains, and taking that up to 60 minutes continues to accrue substantial benefits. There are still benefits to going longer than 60 minutes, especially if you enjoy what you’re doing, but the returns diminish once you hit the hour mark.

What type of exercise? Whatever you enjoy and can stick to consistently. Running, cycling, ellipticaling, rucking, ski-erging, swimming. Pick something you like doing and do that. How hard? This should be easy. You should be able to have a conversation, with just the slightest hint of needing to catch air. If you can’t maintain a conversation, you’re going too hard; slow down.

Also: don’t lose your mind trying to stay in “zone 2.” The truth is that zones are an arbitrary dividing point and are meant to help researchers categorize training. They aren’t laws. If you are feeling good on a certain day, it’s fine to go a touch harder. If you feel like trash, there is nothing wrong with slowing down. The whole point of easy training is accumulate enough volume where you can do it again and again, for weeks and months on end. Why three or more days per week? It’s a reasonable amount where you get most of the benefits for mental, physical, and cognitive health. If you enjoy it, do it more!

2. Strength train two days a week for 30 minutes or more:

What kind? Think compound movements that utilize lots of muscles. Squats, lunges, push ups, pull ups, wall sits, step ups, kettlebell swings. What you target depends on your goals. But for general health and overall life performance, you get nearly all of the benefits from compound movements.

If you are time crunched, you can work through a circuit where you alternate muscle groups with short breaks in between (e.g., squats to push ups to lunges to pull ups). As these circuits become easier, add some weight. You can use dumbbells, a weight vest (which can double for rucking), or a backpack filled with books. Get creative and think progressive overload (gradually adding stimulus as you improve). Sets and reps? There are dozens of set and rep schemes out there. Some push more towards growing muscle size, others toward speed and power. But for general health, you don’t need to get lost in the details. The basic gist is that with whatever strength routine you use, you should have between 2 and 4 reps in the tank when you finish. You’re not trying to be Brad and see how much you can deadlift. You are looking for a moderate, doable challenge. If you’re older, throw in some balance and stability work in a brief warmup.

For example, Caitlin, Brad’s wife, has the following strength training routine:

She does five to eight movements from a menu of goblet squats, dumbbell rows, push-ups, crunches, reverse lunges, planks, wall sits, kettlebell deadlifts, dumbbell overhead presses, calf raises, curls, lateral delt raises, bird-dog holds. She does 3 sets of each movement and she aims for 8 to 12 repetitions. She often breaks it down into two or three circuits. She does this three days per week in the basement and each day takes about 25 minutes. Her only equipment: 25 and 50 pound kettlebells; 5, 12, and 15 pound dumbbells; and a bench.

3. One day per week, go (kind of) hard.

What does “hard” consist of? Usually harder sessions are done with interval training. But here’s the beauty…there is no magical interval training. You can do short and fast, longer and a bit slower, with long rest or short rest, jogging or standing. Every interval workout has a slightly different stimulus, but for health the most important thing is that you do something somewhat hard. Don’t listen to anyone who tells you that there is a special interval training workout that is the best. That’s a lie. We have 120 years of training history that shows we can attain similar benefits with a variety of intervals. It’s all about how you manipulate the variables (intensity, duration, and recovery)

How hard? About a 7 or 8 out of 10. Or feel like you could do 1 or 2 more intervals. You aren’t lying down on the track, gasping for air, feeling like you are going to throw up. The reality is, if you were training for performance, you would only very rarely go to this place anyways. If you are training for health, you benefit most from going hard, but not so hard that you are completely spent.

Start simple and easy: The reality is this. The hard and higher intensity work is the icing on the cake. In fact, research and training history