Move more by deciding less
Science-informed, no-shame writing on why exercise feels hard — and how to design the friction out of it. Two new articles a week.
Training smartDo You Need Separate Cardio and Gym Days?
A seven-week trial matched four blended 45-minute sessions a week against the same four split into gym and cardio days. Almost nothing separated them.
Training smartHow Hard Should a Workout Feel?
Too easy is a real mistake if you want to get better. The trial that piled on far more work got no extra muscle for it. The answer is a feel, not a count.
Training smartHow Much Strength Training a Week Is Enough
Two large cohorts agree on roughly two hours a week and disagree on what happens past it. What the numbers support.
Training smartOne Long Workout or Several Short Ones?
A 315-person trial gave one group 75 minutes in a single session and another the same time across three. On fat loss, the two were hard to tell apart.
Training smartThe Smallest Amount of Exercise That Counts
87,340 adults, 13.5 years: even the lowest activity tier tracked with lower risk. What the minimum effective dose looks like.
Pillar · Training smartHow Much Exercise Do You Need?
The guideline says 150 minutes. The research says the first minutes matter most. What the evidence supports, and what it doesn’t.
Behavioural scienceHow to Build a Fitness Habit That Survives Real Life
Habits beat motivation. A behavioural-science playbook for building exercise that survives busy weeks, bad days and missed sessions.
Getting startedExpert-Designed vs. Random YouTube Workouts
Free workout videos are abundant, and that’s the problem. Why a personalised, expert-designed session beats endless browsing for beginners.
WellbeingMove When You’re Stressed or Anxious (What Helps)
Movement is one of the best tools for stress and anxiety, if you pick the right kind. A gentle, no-pressure guide.
Getting startedDesk-Bound and Stiff? Micro-Movements That Help
Sitting all day leaves you stiff and achy. Simple micro-movements for WFH and office workers that fit between tasks.
Training smartTrain With Your Energy, Not Against It
Rigid plans ignore how you feel. Matching your workout to your daily energy is how you stay consistent.
Getting startedNo Gym, No Equipment: Movement for a Busy Workday
You don’t need a gym or gear to stay active around a packed schedule. A realistic movement approach for busy professionals.
Behavioural scienceWhy Fitness Apps Make You Feel Worse (and Quit)
Streaks, guilt and red numbers are why you quit your last fitness app. The behavioural science of no-shame design.
Training smartThe 10-Minute Rule: Why Short Workouts Actually Work
Tiny workouts often beat long ones. The science of exercise snacking, and why consistency wins.
Pillar · Getting startedHow to Work Out With No Time, Energy or Motivation
A realistic, no-shame guide to starting exercise when you’re busy, drained, and have tried before. Built for real life, not gym rats.
Pillar · Behavioural scienceDecision Fatigue Is Why You Skip Workouts (Not Laziness)
The real reason you skip workouts is decision fatigue, not willpower. The science behind it, and how to design it out of your day.
How Long Should You Hold a Stretch?
84 studies mapped stretching volume against hamstring range of motion. A single 1.5-minute session did not clear the measurement threshold. Seventy cumulative minutes was likelier to.
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