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Hi, I’m Jono, a.k.a. ‘The Raven’…

I’ve been a PT for close enough to a decade, and involved & passionate about exercise & movement for the majority of my time on the planet. It’s often said in cultural mythology that The Raven represents prophecy and insight, whose responsibility is to act as an escort or guide for those undertaking spiritual journeys. I see it as my calling and responsibility to guide all those seeking to undertake a body, health or fitness journey in the pursuit of creating positive, profound and lasting changes to their health. My just cause, or vision, is to create a culture in which the vast majority of people benefit-from and enjoy an optimal & sustainable level of health & fitness. My coaching philosophy (and point of difference) focuses on creating lasting change through education, integration and empowerment (‘teaching you how to fish’ rather than just ‘giving you the fish.’)

I encompass a holistic approach to coaching that covers ‘5 key elements’ of a body or health transformation (fitness, nutrition, recovery, lifestyle and mindset) that helps to uncover the ‘blind spots’ or pitfalls that so many people regularly fall into when attempting to create lasting change.

26/10/2026

🍯🍌 Sticky Toffee Pudding Baked Oats

CBF Rating: ⭐⭐⭐⭐☆ (4/5 – Minimal Effort)

Serves: 1 Prep: 5 minutes | Cook: 25–30 minutes

Nutrition per serve

~510 cal | ~37 g protein | ~61 g carbs | ~13 g fat | ~8 g fibre

Estimated values. Nutrition will vary depending on ingredient brands.

Ingredients

Baked Oats

🍯 30 g pitted dates, chopped (~1 oz / 2–3 dates)

💧 30 ml boiling water (~2 tbsp / 1 fl oz)

🍌 ½ medium ripe banana, mashed (~60 g / 2.1 oz)

🥣 35 g quick oats (~⅓ cup / 1.2 oz)

💪 30 g vanilla WPC (~1 scoop / 1 oz)

🥛 60 ml skim milk (~¼ cup / 2 fl oz)

🥣 80 g high-protein Greek yoghurt (~⅓ cup / 2.8 oz)

🌿 ¼ tsp ground cinnamon

🥄 ¼ tsp baking powder

Sticky Toffee Topping

🥜 10 g smooth peanut butter (~2 tsp / 0.35 oz)

🍁 10 g maple syrup (~1½ tsp / 0.35 oz)

💧 1–2 tsp hot water, to thin

Method

1. Get the oven going. Preheat to 180°C (350°F). Grab a small oven-safe bowl or ramekin (approximately 400–500 ml).

2. Soften those dates. Add the chopped dates and boiling water directly to your bowl. Leave for 5 minutes until softened, then mash with a fork.

3. Chuck everything in. Add the mashed banana, quick oats, WPC, milk, yoghurt, cinnamon and baking powder. Give everything a good stir until combined. Let sit for 3–5 minutes to allow the oats to soften.

4. Make it sticky. Add the peanut butter, maple syrup and hot water directly to the top of the mixture. Gently swirl through with a spoon to create a sticky toffee topping.

5. Bake and demolish. Bake for 25–30 minutes until golden on top but still slightly soft in the centre. Let cool for 5 minutes before digging in.

CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort ⭐⭐⭐⭐☆ = Minimal Effort ⭐⭐⭐☆☆ = Somewhat Effortful ⭐⭐☆☆☆ = Effortful (but worth it) ⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe inspiration:

25/10/2026

🔥 3 FAT LOSS MYTHS THAT NEED TO DIE.

After 15 years of coaching women, I’ve heard these three explanations more times than I can bloody count.

And while there’s some truth behind each, there’s also a LOT of misunderstanding.

Let’s clear things up. 👇

🔥 MYTH #1: “MY METABOLISM IS BROKEN.”

Research involving over 6,000 people found that metabolism, adjusted for body size and composition, remains remarkably stable between 20 and 60.

BUT, several things can change:

👉 You lose muscle, especially without strength training.

👉 You become less active, often without realising it.

👉 Dieting and weight loss reduce your energy requirements.

The result? You burn fewer calories than you used to.

That doesn’t necessarily mean your metabolism is broken.

🔥 MYTH #2: “MENOPAUSE MAKES FAT LOSS IMPOSSIBLE.”

Declining oestrogen can change WHERE your body stores fat, particularly around your abdomen.

Combine that with changes in muscle mass, sleep and activity, and weight management can become more challenging.

BUT, menopause doesn’t automatically cause rapid weight gain.

And it certainly doesn’t make fat loss impossible.

It means your strategy needs to evolve with your body.

🔥 MYTH #3: “IT’S MY HORMONES.”

Hormones absolutely influence fat loss.

👉 Leptin and ghrelin regulate hunger and fullness.

👉 Thyroid hormones influence energy expenditure.

👉 Insulin helps regulate blood glucose and energy storage.

👉 Cortisol influences stress, appetite and sleep.

And yes, conditions like PCOS and hypothyroidism can make weight management harder.

BUT, hormones don’t override energy balance.

They influence how that balance is regulated.

❤️ LADIES, HERE’S THE TAKEAWAY.

I’m not suggesting these challenges aren’t real.

They absolutely are.

But there’s a BIG difference between making fat loss more challenging and making it impossible.

The approach that worked at 25 might need adjusting at 45.

💪 More muscle.
🥩 Adequate protein.
😴 Better sleep.
🚶‍♀️ More daily movement.
🥗 Smarter nutrition.

Your body isn’t necessarily broken.

Your strategy might just need updating. 💪

24/10/2026

🍓🍮 High-Protein Jelly Custard Dessert Bowl

CBF Rating: ⭐⭐⭐⭐⭐ (5/5 – Stupidly Low Effort)

Serves: 1 Prep: 5 minutes | Chill: None (using prepared jelly)

Nutrition per serve

~242 cal | ~20 g protein | ~30 g carbs | ~3.8 g fat

Ingredients

🍓 200 g raspberry lite jelly, prepared (~¾ cup / 7 oz)
🥣 160 g YoPRO vanilla protein yoghurt (~⅔ cup / 5.6 oz)
🍮 100 g Paul’s vanilla custard (~⅓ cup / 3.5 oz)
🍥 1 Coles meringue nest (~10 g / 0.35 oz)

Method

1. Get your jelly on. Grab a decent-sized dessert bowl and spoon in the prepared raspberry lite jelly.

Break it up slightly with a spoon so you’ve got a nice, wobbly base.

2. Add the protein. Dollop the vanilla protein yoghurt over the jelly.

Spread it out into an even layer.

3. Bring on the custard. Spoon the vanilla custard over the yoghurt.

Give it a gentle swirl if you’re feeling fancy, or just leave it layered.

4. Give it some crunch. Break the meringue nest into bite-sized pieces and scatter them over the top.

5. Get stuck in. Grab a spoon and enjoy!

If you’re making it ahead of time, keep the meringue separate until you’re ready to eat so it stays nice and crunchy.

CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort ⭐⭐⭐⭐☆ = Minimal Effort ⭐⭐⭐☆☆ = Somewhat Effortful ⭐⭐☆☆☆ = Effortful (but worth it) ⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe inspiration:

23/10/2026

Sometimes, I look in the mirror and feel fat (even after 15 years in the fitness industry..)

Despite knowing I’m fit, strong and perfectly healthy, there are days when I don’t particularly like what I see.

Especially when I’m deliberately gaining weight to build muscle.

My abs become less visible, I lose some definition, and suddenly I’m picking apart things about my body that I wouldn’t think twice about on someone else.

And the frustrating part is I know better.

I’ve spent 15 years studying the human body and helping people improve theirs.

Yet sometimes, all that knowledge doesn’t stop me from being my own harshest critic.

And I share this because I know so many women experience something similar.

You can be doing all the right things, getting stronger, improving your health and making genuine progress…

But one unflattering photo, a pair of jeans fitting differently, or an unexpected number on the scales can make you feel like you’re failing.

You can spend years looking after everyone else, finally start making yourself a priority, and STILL feel like your body isn’t good enough.

And that’s the part of health and fitness we don’t talk about nearly enough.

The way you see yourself doesn’t always reflect the progress you’ve made.

And sometimes, the standards you hold yourself to are so bloody high that you can’t appreciate how far you’ve actually come.

I know this because I still catch myself doing it.

So while I’m a massive advocate for building muscle, losing excess body fat and becoming the strongest, healthiest version of yourself…

I also believe you deserve to feel good about yourself along the way.

Not just when you’ve dropped another 5kg.

Not just when your favourite jeans fit again.

And certainly not only when you finally see a particular number on the scales.

Because you can spend your entire life chasing a body you’re happy with, without ever learning to be happy in the body you’re wearing.

And that’s a pretty bloody exhausting way to live. ❤️

22/10/2026

🍓🍫 Strawberry Jam Lamington Overnight Weet-Bix

CBF Rating: ⭐⭐⭐☆☆ (3/5 – Somewhat Effortful)

Serves: 1 Prep: 5 minutes | Chill: 15 minutes minimum (or overnight)

Nutrition per serve

~480 cal | ~48 g protein | ~45 g carbs | ~11 g fat | ~9 g fibre

Ingredients

🥣 2 Weet-Bix (~30 g / 1.1 oz)
💪 30 g chocolate WPC (~1 scoop / 1 oz)
🥛 80 ml unsweetened coconut milk (~⅓ cup / 2.7 fl oz)
🍓 100 g strawberries, fresh or frozen (~¾ cup chopped / 3.5 oz)
🍁 1 tsp sugar-free maple syrup (~5 ml)
🥣 200 g high-protein vanilla Greek yoghurt (~¾ cup / 7 oz)
🍫 2 tsp cacao powder (~5 g / 0.2 oz)
🥥 1 tsp desiccated coconut (~3 g / 0.1 oz)

Method

1. Make the Weet-Bix base. Grab a single-serve container and crush the Weet-Bix straight into it.

Add the chocolate WPC and coconut milk, then give everything a good stir until combined.

Press the mixture down into an even layer using the back of a spoon.

2. Make the strawberry jam. Chuck the chopped strawberries into a small microwave-safe bowl.

Microwave for 60–90 seconds until soft and juicy, then mash with a fork.

Stir through the sugar-free maple syrup until you’ve got a nice, jammy consistency.

3. Layer it up. Spoon the strawberry mixture over the Weet-Bix base and spread it evenly.

4. Make the chocolate yoghurt. In a separate bowl, mix the Greek yoghurt with 1 tsp of cacao powder until smooth and chocolatey.

Dollop the yoghurt mixture over the strawberry layer and spread it out.

5. Give it the lamington treatment. Dust the remaining teaspoon of cacao powder over the yoghurt.

Sprinkle the desiccated coconut over the top.

6. Chill and get stuck in. Whack a lid on your container and refrigerate for at least 15 minutes, or preferably overnight.

The Weet-Bix will soften into a cake-like base, while the strawberry jam and chocolate yoghurt give it that classic lamington vibe.

Grab a spoon and enjoy!

CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort ⭐⭐⭐⭐☆ = Minimal Effort ⭐⭐⭐☆☆ = Somewhat Effortful ⭐⭐☆☆☆ = Effortful (but worth it) ⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe inspiration:

21/10/2026

💪🔥 LADIES, STOP CONFUSING WEIGHT LOSS WITH FAT LOSS.

Because there’s a BIG difference between losing weight and actually looking better naked.

And after 15 years of coaching women, I can tell you that most are chasing the wrong number.

Here’s how it works. 👇

1️⃣ WEIGHT LOSS

Calorie deficit = Weight loss

When you consume fewer calories than your body burns, you’ll lose weight over time.

BUT, that weight can come from body fat, muscle, water and other tissues.

And although than can be a move in the right direction health-wise for some women, it can also result in the “skinny fat” look.

2️⃣ FAT LOSS FOCUS

Calorie deficit + High protein = Better muscle retention

Protein provides the building blocks your body needs to maintain muscle while losing weight.

This helps improve the QUALITY of the weight you’re losing, rather than simply making the scales go down.

3️⃣ OPTIMAL FAT LOSS

Calorie deficit + High protein + Strength training = Maximum muscle retention

Now we’re talking. 💪

Strength training gives your body a reason to HOLD ONTO muscle.

Combine that with sufficient protein and a sensible calorie deficit, and you’re creating much better conditions to lose predominantly body fat.

4️⃣ BODY RECOMPOSITION

Calorie management + High protein + Progressive strength training = Fat loss + Muscle gain

Here’s where things get interesting.

With the right nutrition management and progressive strength training, you can lose body fat AND build muscle.

And for many women, this is the result they’re actually chasing.

❤️ LADIES, HERE’S THE TAKEAWAY.

The goal isn’t necessarily to become a smaller version of yourself.

It’s to become STRONGER, LEANER and more capable.

💪❤️ EMMA’S 2026 TRANSFORMATION15kg down. 7% body fat gone. Stronger, fitter and more confident than ever.And not a singl...
20/10/2026

💪❤️ EMMA’S 2026 TRANSFORMATION

15kg down. 7% body fat gone. Stronger, fitter and more confident than ever.

And not a single calorie counted. 👏

Emma runs businesses, manages businesses and is a busy mum of two teenagers.

Like so many women I’ve coached, she spent years putting everyone else’s needs ahead of her own.

Fast forward 18 months, and things look VERY different. 🔥

Here’s where my approach differs from traditional “eat less, move more” coaching.

Because telling a busy woman to eat less and exercise more isn’t exactly groundbreaking advice.

What she needs is a SYSTEM that fits her life.

Using my Addition Before Restriction method, we focused on adding the habits that gave her the biggest return.

💪 More strength training to build muscle.

🥩 More protein and fibre for recovery and appetite control.

🚶‍♀️ More daily movement without endless cardio.

😴 Better sleep, energy and recovery.

🧠 Better routines that worked around her busy life.

❤️ More self-prioritisation, without the mum guilt.

All supported by personalised programming, nutrition coaching and regular accountability.

Emma’s stronger, fitter, no longer battling constant injuries and has a completely different level of confidence.

She’s even started her own business selling women’s underwear.

Now THAT’S confidence. 😂👏

Here’s the lesson, ladies.

You don’t need another restrictive diet.

You need the right systems, support and a strategy that works WITH your life, not against it.

Because the goal isn’t just to lose body fat. It’s to build a lifestyle that means you never have to start another fat loss program again.

Couldn’t be prouder of you, Em. ❤️

🔥 HOBART WOMEN: My Lean in 16 coaching program helps busy women lose body fat, build strength and feel confident in their bodies.

Without calorie counting, restrictive dieting or turning their life into fitness.

DM me LEAN to learn more. 👊

19/10/2026

🌶️🐷 Thai Basil Pork Stir-Fry (Pad Kra Pao)

CBF Rating: ⭐⭐⭐⭐☆ (Minimal Effort)

Serves: 4 | Prep: 10 min | Cook: 15 min

Nutrition per serve

Without Rice & Egg:
~255 cal | 27g P | 10g C | 12g F | 1g fibre

With Rice & Egg:
~540 cal | 36g P | 55g C | 19g F | 2g fibre

Ingredients

🐷 450g lean pork mince, 5% fat (1 lb)
🧄 6 garlic cloves, minced
🧅 ½ red onion, diced (~75g / 2.6 oz)
🌶️ 3 Thai chillies, sliced
🌿 25g Thai basil (~1 packed cup)
🫒 1 tbsp cooking oil (15ml)
🍗 60ml chicken stock (¼ cup)
🥢 1 tbsp light soy sauce (15ml)
🥢 2 tsp dark soy sauce (10ml)
🦪 1 tbsp oyster sauce (15ml)
🐟 1 tbsp fish sauce (15ml)
🍬 1½ tsp sugar (~6g)

Optional Extras

🍚 240g dry basmati rice (60g per serve)
🍳 4 large eggs
🌶️ Extra chilli

Method

1. Make the sauce. Mix both soy sauces, oyster sauce, fish sauce and sugar in a bowl.
2. Get sizzling. Heat oil in a wok over medium-high heat. Add garlic, onion and chillies. Stir-fry for 2 minutes.
3. Cook the pork. Add mince, breaking it apart. Stir-fry for 4–5 minutes until browned and cooked through.
4. Make it saucy. Add sauce and chicken stock. Toss and cook for 2–3 minutes until slightly reduced.
5. Add the basil. Turn off heat, chuck in the basil and toss until wilted.
6. Serve it up. Divide into 4 portions. Add steamed rice, a fried egg and extra chilli if desired. Get stuck in! 🤤

CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (High Reward)

Original recipe inspiration:

18/10/2026

⚖️ Your bodyweight is NOT your body fat.

And understanding the difference can save you a sh*tload of unnecessary frustration.

Your scales measure everything - fat, muscle, water, food in your digestive system and more.

So a sudden increase can come from:

💧 More sodium
🍚 More carbs
🍷 Alcohol
💪 Hard training
🩸 Your menstrual cycle
🚽 Digestion
😴 Poor sleep or stress

None of these automatically mean you’ve gained body fat.

That’s why one weigh-in is just data. The trend gives it context.

If your weight suddenly jumps 1-2kg overnight, a substantial chunk is likely water, glycogen and/or digestive contents.. not 1–2kg of new body fat.

The biggest mistake is seeing the spike, thinking you’ve fu**ed your progress, then hitting the “f**k it” button until Monday. 😅

Instead, look at the bigger picture:

Your weight trend.
Waist measurements.
Photos.
How your clothes fit.
Strength and performance.

And remember:

Fast changes - that’s water. 💧
Slow, consistent changes - that’s fat 🔥

Drop “CALCULATOR” below or DM me “CALCULATOR” and I’ll send you my Body Fat % Calculator. 👇

17/10/2026

🫐🍰 Blueberry Cheesecake Baked Oats

CBF Rating: ⭐⭐⭐⭐☆ (4/5 – Minimal Effort)

Serves: 1
Prep: 5 minutes | Cook: 25–30 minutes

Nutrition per serve

~530 cal | ~50 g protein | ~65 g carbs | ~8 g fat | ~7 g fibre

Ingredients

🥣 50 g rolled oats (~½ cup / 1.8 oz)
🍌 60 g banana, mashed (~½ medium banana / 2.1 oz)
💪 30 g vanilla WPC (~1 scoop / 1 oz)
🥛 130 ml milk (~½ cup / 4.4 fl oz)
🥄 ¼ tsp baking powder
🥣 150 g high-protein vanilla Greek yoghurt (~⅔ cup / 5.3 oz)
🫐 30 g frozen blueberries (~¼ cup / 1 oz)
🍁 ¼ tsp maple syrup (~2 g)

Method

1. Get the oven going.
Preheat your oven to 180°C / 350°F.

2. Make the oat base.
Grab a single-serve oven-safe container.

Mash the banana straight into it, then add the oats, WPC, milk and baking powder. Give everything a good stir.

3. Make the blueberry goo.
Chuck the blueberries and maple syrup into a small microwave-safe bowl.

Microwave for 60–90 seconds until soft and jammy, then roughly mash with a fork.

4. Cheesecake it.
Dollop the Greek yoghurt over the oat mixture, spoon the blueberry goo over the top and give it a few rough swirls.

5. Bake it.
Chuck it in the oven for 25–30 minutes, or until the oats are set and lightly golden around the edges.

6. Get stuck in.
Let it cool for a few minutes and eat it warm, or whack a lid on and refrigerate it for later.

Eat it cold for more of a blueberry cheesecake vibe, or microwave it to warm it back up.

CBF Rating System

⭐☆☆☆☆ — CBF Nightmare
⭐⭐☆☆☆ — Bit of Fu***ng Around
⭐⭐⭐☆☆ — Somewhat Effortful
⭐⭐⭐⭐☆ — Minimal Effort
⭐⭐⭐⭐⭐ — Stupidly Low Effort

Original recipe inspiration:

Address

Hobart, TAS

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 8am - 12pm

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