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Writer & Cyclist ✣ BSc Sports Science — Exploring the world of Health, Sports, Science & Core Training | Join Self-Mastery: https://joxen.substack.com/

A simple but powerful workout you can do in under 15 minutes

A woman stretching on a yoga mat, forward leaning to stretch her back and touch her feet
A woman stretching on a yoga mat, forward leaning to stretch her back and touch her feet

Your core is the foundation for all movement. Without it, you’d regularly suffer from unbearable pains — day in, day out. The core musculature comprises a series of muscles that help your body stabilise, contract, and move without risking serious injury. In other words, it’s essential for all movement. Core training is widely considered an integral part of athletic development; however, I believe it’s crucial for every single person, including you, to make core training a daily habit, here’s why.

Much of the limited research on core training links it to be an integral piece to the puzzle of excellent…


What most people don’t know: nature doesn’t create fear, our labels do

A bridge stretching far in front towards the hills in the background
A bridge stretching far in front towards the hills in the background

Fear is a mind-killer.

To overcome it, question it.

Because when you question what you’re afraid of, it’s easier to realise you’re probably not as afraid of what’s in front of you as you think.

I recently learnt about overcoming fear from Ali Abdaal. He spoke a lot about the fear he had when trying to start a blog and YouTube channel — and what he did to overcome them. He delved into the book that changed his life the most: The 4-Hour Work Week by Tim Ferriss and explained how we often label our fears the wrong way.

Here’s…


If I could only recommend three pieces of advice to live by, it would be this

A man sitting in a field by the coast reading on a bench
A man sitting in a field by the coast reading on a bench

Most self-help advice is a waste of time.

When I started reading into self and personal development, I was hooked. Now I’m a bit sick of it. 99 percent of advice was terrible. People who seemed to have figured out their lives were online, giving you a “simple 29-step process to do the same” or “40 mental models you can try right now”.

It’s overwhelming.

But I binged it all. Day after day. The bigger problem? It barely helped me get anywhere. Sure, I was reading and learning a tonne. But reading too much self-help became the epitome of my…


It does so much more than help you with weight loss

A wooden table with a knife to the left and green herbs to the right
A wooden table with a knife to the left and green herbs to the right

We’re eating ourselves to death. Obesity plagues much of the western world because “more, more, more” is the conventional mantra for those who follow its culture. More equals better. More money. More work. More friends. More food. We’re drowning in the idea of needing to do, be and eat more. But since 2004, the interest in diets, and in particular: fasting, has skyrocketed by around 400 percent. There’s a lot more to fasting than many people expect, and there’s one crucial point about it that should be remembered.

Fasting was highly popularised by people like Dr Michael Mosley in 2012…


Life is much easier when you realise you can influence your outcomes

A man running by on a path next to the sea, with buildings and trees in the far background
A man running by on a path next to the sea, with buildings and trees in the far background

Happiness is nothing without health. Health is nothing without happiness. Both are choices you make, and importantly: skills you develop. They cannot exist in your life without your commitment to put them first. It can seem obvious, but many people overlook this.

Health matters tremendously for your happiness. Without good health, it is hard to do anything else. As Naval said, “A healthy man wants a thousand things. A sick man only wants one”.

To the extent that health is in your control, it matters to take care of it. For one, you’ll have better experiences with good health. You’ll…


Working, moving and living better starts with what we put first

Monument pillars facing the pastel blue sky to the left
Monument pillars facing the pastel blue sky to the left

There are only three things you need in your life to make it great. Happiness is most sought after, but to be happy comes down to the choices we make. It’s not simply a matter of saying, “I choose to be happy”; it’s about committing to optimising three foundational pillars that, if done right, will absolutely change your life.

There are multiple artificial solutions, mental models, and systems that can help spur on your feel-good hormones and increase your happiness a bit more each day, though none are as effective as the three pillars.

The pillars are so remarkably obvious…


At your desk all day? Here’s a quick routine to keep your glutes awake and back pain away

A woman doing a back stretching exercise on a blue yoga mat next to a pink bottle in a open room
A woman doing a back stretching exercise on a blue yoga mat next to a pink bottle in a open room

A huge chunk of my life has been spent competing in sports, and with all those years came plenty of stupid and annoyingly mysterious injuries. I call them mysterious because I only found the trigger four years ago. From the age of 8 to now, it feels I’ve had enough injuries to fill my lifetime quota. From small, niggling aches to many twisted ankles to complete bone breaks. I thought life might have been easier if I just kept still.

That’s no fun, though. Importantly, I learned how to recover well from setbacks — and I become 10 times stronger…


Make the choices that allow you to choose happiness and peace more often

A woman standing between a door frame, the backdrop has forests and mountains and clear sky
A woman standing between a door frame, the backdrop has forests and mountains and clear sky

What are you looking for in life?

Most people would say peace, though it may be termed differently. They might say, “The freedom. I want to be able to do whatever I want”, or “I’d like enough money to live comfortably”, or say they want a quieter life. Whichever way you want to define it, there’s always one thing we’re all searching for: peace.

Peace of mind. Peace from the mind. Peace of body.

Like happiness, peace comes from feeling as if there is no longer something missing. In moments of stress, tension, anxiousness, confusion, there is always something missing…


The latest science of quenching your thirst and feeling terrific every day

The single most important thing we can do is learn how to hydrate properly. I often drink a gallon a day, and I have stuck to it for around four years. I can’t quite describe how good those days are where you feel absolutely terrific — purely from good hydration. It’s enough for me to want to share what I could find about whether it’s a good idea and the latest research on how much water you should drink daily.

Before starting any diet, any nutrition plan or any treatment, you need to know how to hydrate first.

— Dr…


A short routine for greater stability, improved endurance and higher performance

A side view of a cyclist on a TT bike
A side view of a cyclist on a TT bike

As a competitive cyclist, core workouts have been one of the most effective routines I’ve done that made me stronger and more efficient, both on and off the bike. But the idea of core training is daunting for many. Some say, “I don’t need to do core training; I’ll work my core on the bike”, or “I prefer to spend the precious time I have for cycling and not doing push-ups and sit-ups”. This is where most people go wrong.

Core training is still fairly new for cyclists. In fact, many professional riders didn’t commit to core training until the…

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