BTG Fitness & Lifestyle Coaching

Just about ready to go for this morning's Run For Water Trail 25K!

One missed workout. One off-plan meal. One day where things didn’t go as planned.

On their own, none of those matter much.

What tends to matter is what happens next, and more specifically, how you talk to yourself in those moments.

That internal dialogue is often what turns a small slip into something bigger than it needs to be.

In this week’s article, I break down how that spiral actually happens, and a simple way to interrupt it in real time so you can stay consistent without needing everything to be perfect.

https://www.jpsiou.com/blog/why-one-slip-turns-into-a-spiral

Most people don’t struggle because they’re not working hard enough.

They struggle because they’re working hard at the wrong things.

If you’ve ever left a workout feeling exhausted… but still not seeing progress, this will probably explain why.

In this video, I break down:
• the difference between effort and effectiveness
• why chasing intensity can backfire
• what actually drives long-term results

Watch here:
https://youtu.be/eYK8n9g_MNk

Prefer to read instead?

Check out the full article here:
https://www.jpsiou.com/blog/what-counts-as-hard-work

Loop 2 with

After over 800 km on the trails, my trusty Altra Lone Peak 8's are finally being retired. If it weren't for the wear on the inside of the heels, I'd still be running in them. The outside of the uppers and the outsoles have been super durable, but it's time to move on.

I had strongly considered the new Lone Peak 9+ with its Vibram outsole for the same fit but with better traction. For now, though, I've decided to give the Timp 6 (last picture) a try for a little more cushion underfoot as I push the mileage higher this year.

I finished my first ultra two and a half hours faster than expected and took 2nd in my age group.

And felt… almost nothing.

No big breakthrough. No emotional high. Just a quiet, unsettling question:

What now?

This week’s Always Ready article explores post goal letdown, why we often equate struggle with meaning, and how I’ve been rethinking purpose in training over the past year.

Sometimes the finish line doesn’t give you what you thought it would.

Read the full article here:

https://jpsiou.com/blog/always-ready-20260217

Sunset coastal drive in Victoria!

This is the longest article I’ve published yet. And yes, there was a lot to cover.

I break down every supplement I take daily, why I take it, what the research actually says, and just as importantly, what I do not use and why.
Protein powder. Creatine. Omega 3s. Vitamins D3, K2 and C. ZMA. NAC.

No hype. No miracle claims. No “this will change your life” nonsense.

Just a clear look at performance, recovery, inflammation, sleep, cardiovascular risk, and healthy aging, along with the real-world context behind each decision.

If you’ve ever wondered what’s actually worth your money and what probably isn’t, this one’s for you.

Read it here:

https://www.jpsiou.com/blog/daily-supplements-i-take-and-why