Re:Wild With JC

Balance training is the one of the most underrated disciplines.

I ignored it for most of my 20s too.

But, think about how you actually move. Walking, running, climbing stairs, kicking a ball. Almost all of it happens on one leg at a time.

Yet most programs build strength on two legs and never test whether you can control it on one.

Balance isn’t just a party trick. It’s your feet, ankles, hips and trunk working together to keep you upright. Lose it, and everything built on top gets shaky.

Start simple:
→ Stand on one leg while brushing your teeth
→ Add single-leg work like split squats or step-ups
→ Go barefoot when you can

Stability and coordination first. Then strength. Otherwise you’re building a house on faulty foundations.

I’m balance on my PTP - Fitness Products foam roller here!!

Today didn’t go to plan.

A client needed an emergency session, so the gap I’d saved for eating disappeared. Instead of panicking, I adjusted.

Two meals in one: mince, cauliflower and rice with Greek yoghurt and berries before around 45 minutes later before I head out.

Protein minimum is the focus - I’m aiming for between 150-180g per day. Then I fast through to tomorrow and eat a little more when my window opens back up.

The plan is perfect for an ideal day, but not everyday is ideal so the alternatives a key ingredient for success.

You may not be able to control your schedule. But, you can control what you do next. What’s your go-to when the day gets hijacked?

Stair run day. But first, the two things I take before I train.

If you’re over 30, these are non-negotiable for me, and I grab both from True Protein

Electrolytes - most of us walk into a session already a little dry.

I take a dose first thing in the morning, then another before I train. The work feels smoother, I feel better, and I’m not fighting my own body halfway up the stairs.

Creatine - you’ve heard it on every podcast, and for once the hype holds up. Body and brain, it earns its spot.

I stack them together pre-workout. Simple, cheap, and it shows up in how I move.

What’s actually in your pre-training routine right now?

Drop it below.

All of the final 6 weeks are going to be intense, here’s this weeks:

• 15k steps per day
• 16 hours of fasting - ideally 8k steps minimum before first meal
• Low-carb high protein meals to break the fast
• 6 workouts
• 1 higher-carb meal per day

Final six weeks of The Wolverine Project 🔥

Here’s the stack:

• Electrolytes and creatine first thing.
• Then bone broth.
• Then I walk as much as I possibly can.

Most people treat walking as a warm-up. I treat it as the main event.

Here’s why fasted walking works so well when you’re dropping body fat:

1. You’re already set up to burn fat. After an overnight fast, insulin is low. That makes it easier for your body to use stored fat for fuel during easy, low-intensity movement.

2. Walking burns calories without hurting recovery. Hard cardio wears you down and makes you hungrier. Walking doesn’t. You can stack thousands of steps a day and still train properly.

3. It calms your nervous system. Morning walks outdoors mean daylight, nasal breathing and lower stress. Stress hormones that stay high work against fat loss, so this matters.

To be honest about the science: fasted walking won’t beat a poor diet - so I’m not deprioritising that and how you break the fast matters just as much.

My first meal will be high in protein and low in carbs. Think eggs, steak, fish or chicken with greens. Protein is the most filling macronutrient and most importantly, it protects your muscle while you’re eating less.

Keeping carbs low in that first meal means your blood sugar stays steady. A big carb hit after a fast can cause a spike, then a crash, then cravings by mid-afternoon. Steady energy makes it easier to eat better across the day, and that’s where real fat loss comes from.

This week I’m also doing my 15,000 steps a day challenge, with at least 8,000 of those done before my first meal.

Bone broth is what gets me through the morning. I use Gevity Rx® Body Glue: one tablespoon in hot water gives me collagen-rich aminos, salt and warmth, and it doesn’t feel like a meal.

Strictly speaking, it’s a modified fast, not a pure one but for me it’s the difference between feeling good and FEELING GREAT.

This is humbling every time 😂

Week 3 of the steps workout which is KICKING MY ASS.

I wish more people would give up drinking.

That’s it. That’s the whole message.