by Rich Ellis | Sep 9, 2026 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Productivity, Wellness, Workplace
The 2:2:2 Rule: A Simple Line in the Sand for Alcohol You’ve probably seen it doing the rounds online: cap alcohol with the 2:2:2 rule, no more than 2 nights a week, 2 drinks max per sitting, never 2 nights in a row. It’s tidy, it’s memorable, and it...
by Rich Ellis | Sep 1, 2026 | Coaching, Health, Mental Health, Productivity, Wellness
I have a pair of bathroom scales in my studio that I do not use the normal way. I ask clients to stand with one foot on each scale, then I watch the two numbers. Most people assume they are standing evenly. Most people are wrong. The very twins I scales I am talking...
by Rich Ellis | Aug 12, 2026 | Coaching, Fitness, Mental Health, Productivity
Build evidence of your resilience, bit by bit I was out for my run today and, on the way back at about the 8 kilometre mark, I hit an uphill bridge over the sea. Fully exposed to the elements, running straight into a head wind, when a gust hit so strong it almost...
by Rich Ellis | Jul 30, 2026 | Coaching, Diet, Health, Immunity, Mental Health, Nutrition, Wellness, Workplace
Protein Does Not Become Muscle Just Because You Ate It In the last post we broke down what your metabolism actually is, and where protein fits into the energy side of that equation. This one goes a step further, into what happens to that protein once it is inside you....
by Rich Ellis | Jul 29, 2026 | Coaching, Diet, Fitness, Health, Immunity, Mental Health, Nutrition, Productivity, Wellness, Workplace
What Is Metabolism, Really? Understanding TEE and How to Actually Influence It “Boost your metabolism” has to be one of the most overused phrases in health and fitness. It gets attached to teas, supplements, morning routines and 10 minute workouts, usually...
by Rich Ellis | Jul 26, 2026 | Coaching, Health, Immunity, Mental Health, Productivity, Wellness, Workplace
Why We Get Sick on Holiday, and How to Prevent It “We do not break down under stress; we break down when we no longer need to hold it together.” Dr Marc Schoen, Assistant Clinical Professor, UCLA Geffen School of Medicine I worked right up to the wire one...
