Kinsei-Do Corner - the Functional Fitness podcast with Coach Jo

Welcome back to Kinsei-Do Corner! In this episode, we continue our series on training and programming, following our strength training episode with Coach Ryan. Today, we're shifting gears to focus on endurance. I'm thrilled to welcome Coach Lucas, whose extensive knowledge and practical insights will transform your approach to endurance training. Whether you're preparing for a specific event like Hyrox or simply want to improve your stamina, this episode is your ultimate guide.Key Takeaways:Endurance training is more than just running; it involves a holistic approach.Specificity is crucial when training for events like Hyrox.Proper program design can significantly impact your performance.Mental resilience is a key component of endurance success.Who This Episode Is For:Athletes preparing for endurance events (Hyrox, marathons, triathlons, etc.).Individuals looking to improve their overall stamina and cardiovascular fitness.Coaches and fitness enthusiasts seeking expert insights on endurance training.Anyone interested in understanding the science behind endurance performance.Connect with Coach Lucas:https://www.instagram.com/kapustapotimus/#EnduranceTraining #Hyrox #Running #Fitness #TrainingProgram #Stamina #Cardio #CoachLucas #KinseiDoCorner #Athlete #SportsPerformance #EnduranceAthlete

In this episode, I sit down with Coach Lucas and we dive deep into the 2025 CrossFit Open workout 25.1! Whether you're a seasoned competitor or a total newbie, this episode is packed with valuable insights to help you tackle this challenging workout.What You'll Learn:Setting the Stage: A clear breakdown of the 25.1 workout, including both RX and Scaled options. Initial reactions and first impressions of the workout's demands.Strategic Breakdown: In-depth strategy discussions, including pacing tips tailored for beginners. The crucial debate: When and how to switch hands during the dumbbell clean and jerks. How to approach the workout with a smart game plan.Practical Application: Effective warm-up routines to prepare your body for the workout. Coach Lucas's personal experience with 25.1: What went according to plan, and what surprised him? Real-world insights and lessons learned from tackling the workout.Key Takeaways: Pacing is crucial, especially for those new to the Open. Hand-switching strategies can make or break your score. A proper warm-up is essential for performance and injury prevention. Even coaches have to adapt when the workout starts.Who This Episode Is For: CrossFit athletes participating in the 2025 Open. Anyone interested in learning more about CrossFit workouts and strategies. Individuals looking for practical tips on warm-ups and workout execution. People who want to learn how to adapt and learn from their workouts.

In this episode, I talk to Pirmin, an entrepreneur who recently uprooted his life in Berlin to go on a multi-month European adventure with his wife and young son. The discussion centers around how Pirmin has adapted his health and fitness routines to this new, more flexible lifestyle.Pirmin explains that his previous life was highly structured around work, with fitness often squeezed in late at night. But after becoming a father, he had to rethink his approach. In the beginning of the trip, Pirmin felt "completely lost" trying to juggle everything. However, he quickly realized he needed to fall back on the habits and routines that had worked for him in the past.The key was getting up earlier each morning to fit in a workout before his family woke up. Pirmin notes that he never considered himself a morning person, but found that with a bit of adjustment, he was able to make it a consistent habit. He also packed minimalist workout equipment like resistance bands and a yoga mat that he could use anywhere.Pirmin emphasizes the importance of building in flexibility, acknowledging that with a young child, unexpected things will come up that disrupt the schedule. Rather than getting frustrated when a workout has to be shortened or missed, he's learned to let go of perfection and just do what he can. The mantra of "deciding what to suck at for a while" has helped him maintain a balanced perspective.Nutrition has also required some adaptation, especially now that Pirmin is surrounded by the temptations of French bakeries and local wines. However, he's found that maintaining a few anchors - like his go-to lentil-based lunches - helps prevent things from spiraling out of control. Pirmin allows himself to indulge occasionally, but tries to be mindful and avoid letting it become the new norm.Throughout the conversation, Pirmin shares valuable insights about the compounding effects of consistency, as well as the dangers of the opposite - how bad habits can quickly spiral. He encourages listeners to start small and build momentum, rather than striving for perfection right away.Whether you're a busy professional, a parent, or simply someone looking to optimize your lifestyle, Pirmin's story and strategies provide plenty of relatable and actionable takeaways. His adaptability and resilience in the face of major life changes are truly inspiring.

In this episode, Adrin, a former Indonesian student, takes us on a journey through his unexpected military service in Singapore. We delve into the intense physical and mental demands of basic training, followed by a period of significantly reduced physical activity, mirroring the 'all-or-nothing' approach many people take with their health and fitness. Adrin shares how this experience provided valuable insights into the importance of sustainable habits and a long-term perspective. We discuss the challenges of maintaining discipline and motivation, and how to cultivate a more balanced and integrated approach to fitness and overall wellbeing. Adrin emphasizes the importance of embracing the unknown, maintaining an open mind, and finding joy in the process, lessons that continue to benefit him in all areas of life.

In this episode of Kinsei-Do Corner, we dive deep into the Hyrox experience with two incredible athletes, Wita and CJ. We explore their training strategies, race day reflections, and their predictions for the future of Hyrox in Indonesia. Plus, learn how to prepare for your own Hyrox race with valuable tips from our guests. Don't forget to subscribe to the Kinsei-Do Corner podcast on Spotify or your preferred platform, and sign up for our monthly newsletter, Kinsei-Do Fitness Nuggets, for exclusive fitness tips and insights.

In this episode I speak with an old friend of mine from high school, Marisa, who I haven't seen or spoken to in decades, and it was a refreshing and at times brutally honest conversation about mental health, the ups and downs of parenthood and how to thrive in difficult and challenging situations.

In this episode I speak with tennis coach and former college level player Joan Valls about tennis, his journey in the sport and what he's learnt that served him well on the court and continues to do so in real life!

This episode is the first of a six part series with returning guest Coach Ryan Townson, and here we deep dive into programming and training planning for strength gains!

Leon is the co-author of The Daily Athlete (https://amzn.eu/d/09g5u3DA), a book very similar in nature to the very well known and possibly ubiquitous The Daily Stoic - a personal favorite of mine! - and in this conversation we talk about how he and his co-author Maximilian Breboeck developed and wrote the book and how the power of motivational quotes can inspire you, whether you're an athlete or not, to reach your goals and potential. I found this conversation to be - unsurprisingly - highly motivating, and I'm sure you will too! Side note: this is also the first video podcast episode featuring the brand new and super cool intro sequence by the one and only Adipradana, so definitely check it out on Youtube even if you normally listen to my show in audio only!

Welcome to Kinsei-Do Corner, your health and high performance podcast! In today's episode, I had the immense pleasure and honor of speaking to Dr Oliver Welzel, who is not only one of my best friends, but also a great father and husband, a brilliant dude with a PhD in physics and most recently, a cancer survivor. In this episode, we dive in to the story of this "medical journey" as he called it, and you'll learn about the mindsets and practices that allowed him not only to survive this harrowing ordeal, but come out of it stronger and an (even) better person!

In this episode, I welcome back Coach Lucas for the fifth time to the show, and just as in the previous four times, we had a great and free flowing chat around various fitness and training topics. If you're a regular listener to the show, then Lucas will need no introduction. In this episode, we talk about his move back to his native Australia in 2022, how he went from somewhat of a "rockstar" in the Indonesian functional fitness scene to feeling like a beginner again amongst some of Australia's fittest athletes and smartest coaches, and the lessons he learnt along the way.

Hello and welcome back to the Kinsei-Do Corner podcast. It's been quite a while since the last episode was released, but I think what's to come will have been worth the wait! In this episode, the tables are turned, and I am in the guest seat. The conversation you are about to hear was recorded on the Masala Chai podcast, hosted by Adrin Manohar, and he was kind enough to send the audio file to me so I could share it with you, my dear Kinsei-Do Corner listeners. Adrin's a sharp young fellow with a keen interest in health, wellbeing and optimising your lifestyle for high performance, so it was a real pleasure for me to chat about a whole spectrum of topics from managing your blood glucose for optimal alertness, the benefits of mid day naps and the power of sleep in general. If you're a regular listener of my podcast, I'm sure you'll enjoy this episode, so without further ado, here is my conversation with Adrin!

Welcome to episode 54 of Kinsei-Do Corner, the first episode of the year 2024. I've been on a bit of a longer break than I had initially planned, but I dare to say it's been worth the wait. In this episode I speak to leadership and performance coach Ben Clayton Jolly, who is from the UK but lives in Austria, where he runs his own coaching company called Inspiring Performance. Ben has a masters degree in psychological coaching and has been coaching leaders for over 3 decades, so he's an absolute treasure chest of knowledge and experience when it comes to human performance, and a pure joy to talk to. Like mine, Ben's approach to performance coaching is a very holistic one, in which we don't only want to help a client in their current life situation, but set them up for health, happiness and high performance in the long term. That means sustainable habits and routines that enable you to live better for longer, not just quick fixes to achieve a certain short term goal today. And so, as we emailed back and forth, the topic of longevity, living a healthy and high performing life versus just a long life, emerged. In the following conversation, Ben and I discuss what all of us should know and do to maximise our chances of living a healthy life into our 8th or 9th decade or even beyond. Many of modern life's conveniences actually conspire against us and against our basic biology, but with a bit of conscious thought and effort, we can course correct the ship and put us back on the path towards better health and wellbeing. Ben's a ferocious reader and student of the game, so at times in our conversation you may find us going down one rabbit hole or the other, but I promise that by the end of the episode, we bring it right back to simple, actionable and highly valuable tips that you can - and should - implement in your life right now. Not in 5 years, not in 10 years, not when you are 50 or 60 or 70, but right now. So let's get to it!

Welcome to episode 53 of Kinsei-Do Corner, your health and performance podcast! In this episode, I welcome back Coach Matt P as my guest. You can revisit our first conversation in episode 31 to learn more about his background and impressive story. Today, we delve both wide and deep into the fascinating world of mobility coaching. Since Matt's last appearance on the show, he and his team of mobility masterminds at Primal Mobility have successfully created, tested, and launched the Primal Mobility coaching certification (PMC). As I am a proud graduate of its inaugural batch, we discuss the lessons we've learned throughout this highly complex but extremely enriching project. Find out: Why he opened the doors to the PMC course before the final pieces of the program were even written. How he transitioned out of coaching clients to go all-in on this project and why he has since transitioned back. About the high-performance mindset he and his team bring to the table to make a real impact in the community. And much more... I dare say that regardless of the kind of project you might be working on or thinking of taking on—whether at work, in your side hustle, or in your personal life—there are a ton of valuable takeaways for you in this conversation!

Welcome to a episode 52 of the Kinsei-Do Corner Podcast! I'm your host, Jo, and in this episode, I'm joined by a familiar face, my friend and former colleague, Chris. You may remember him from our days of co-hosting the BSJ Podcast, but today, we're diving into a different aspect of our journey together. Recently, Chris became a coaching client in my brand-new 8-week coaching program, which is specifically designed to help busy gentlemen over 35 prioritize their health and wellness. Throughout this program, Chris learned invaluable skills in nutrition and lifestyle, and he gained a fresh perspective on how to make simple yet powerful tweaks in his diet that have transformed how he feels and performs. In this episode, Chris shares his personal experiences and insights from his coaching journey. He explains why he believes that everyone, at least once in their life, should work with a coach to acquire these essential skills and insights. You won't want to miss this engaging conversation that highlights the importance of investing in your well-being and making informed decisions that can positively impact your life. Join us as Chris and I delve into the transformative power of coaching in the pursuit of a healthier and more fulfilling life. Whether you're looking to kickstart your wellness journey or simply curious about the benefits of coaching, this episode has something for you. Tune in and get inspired to take that step toward a healthier, happier you!

Hello everyone and welcome back to the Kinsei-Do Corner podcast after the summer break. I'm your host, Jo, and today we have the one and only Coach Ryan on the show. Coach Ryan is no stranger to the world of fitness and coaching - and certainly not to this podcast! -, and he's here to share an incredible success story that has taken the online fitness world by storm. Not just one, but two remarkable gentlemen, under Coach Ryan's guidance, shed over 10 kilograms each in just 8 weeks through a customized online coaching program. In this episode, we'll dive deep into the secrets behind this astounding achievement. We'll unravel the journey these two individuals undertook, exploring the habits, routines, and valuable lessons they learned along the way. And the best part? These are lessons anyone can apply to their own lives, regardless of their fitness goals. If you're looking for that extra dose of motivation, insight, and practical takeaways to kickstart your own transformation journey, then you're in for a treat. Let's roll!

Welcome to another exciting episode of the Kinseido Corner Podcast! I'm your host, Jo, and today I have a very special guest joining us all the way from the United States, Dr. Paul Kolodzik! Dr. Paul is not only an esteemed emergency doctor but also the author of the groundbreaking book, "The Continuous Glucose Monitoring Revolution." Today, we'll dive deep into how Dr. Paul has helped thousands of patients utilize CGMs to transform their lives. Through his expertise, he has empowered individuals to shed unwanted pounds and prevent or reverse a multitude of metabolic diseases such as hypertension, high cholesterol, prediabetes, GERD, sleep apnea, fatty liver disease, and many others. On this show, I am passionate about providing practical tips and knowledge to help you live your healthiest, happiest, and highest performing life. Dr. Paul's invaluable advice and wealth of experience are sure to guide us toward achieving that goal. So, grab your favorite beverage, sit back, and get ready to embark on this journey with us as we uncover the wonders of continuous glucose monitoring and explore how it can revolutionize your well-being. ------ And if you want more, you can find Dr Paul on the interwebs here: Book link on Amazon: https://a.co/d/8O13wje Medical practice website: www.doctorkolo.com Social media handles:  Twitter at @drkolomd TikTok at @dr.kolo.md YouTube at @metabolicmds Instagram at @metabolicmds Facebook at The Metabolic MD with Doctor Kolo.

Hello everyone, and welcome back to the Kinsei-Do Corner health and fitness podcast. I'm your host, Jo, and on this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. On today's episode, for the second time already this year, I venture into the Indonesian film industry and speak with the highly versatile and prolific Verdi Solaiman, who has been on more than 80 films and TV shows in a career that's coming up to two decades. He's been on everything from horror films to romantic comedies and big budget action blockbusters, and in this episode, we dive deep into what it's like to be an actor and to prepare, both physically and mentally, for challenging roles and even more challenging movie set conditions! If you listened to my recent episode with Indonesian film producer and director Sean Monteiro, you will already have a bit of an idea of what the guys and ladies working on sets have to go through and endure, but hearing the first hand account from an industry veteran like Verdi takes it to yet another level. Whether you're a fan of Verdi or dreaming of a career in the movie business - as I admittedly did in my teenage years! - I'm sure you'll gain a whole new level of respect for the work ethic, dedication and commitment that actors, actresses and film crews put in to bring you the best entertainment possible. So without further ado, please enjoy my conversation with the incredible Verdi Solaiman!

Hi, welcome to Kinsei-Do Corner! I'm your host, Jo, and on this show, I normally sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. But today's episode is a little different. In this mini-episode, I am reading out a health and performance tip that I first shared in the inaugural edition of my email newsletter, the Kinsei-Do Fitness Nuggets. Every month, I share an actionable health and performance tip that you can implement to live your healthiest, happiest and highest performing life. If you often find yourself waking up on Monday morning feeling even more tired than you did on Friday, and thinking you'd need another two nights' of sleep to recover from the weekend, then there's a high chance you're suffering from 'Social Jetlag'. Luckily for you, there are ways to combat this phenomenon, and I share them in this super short and immediately actionable episode. Ready? Here we go….

Welcome to Kinsei-Do Corner. I'm your host, Jo, and on this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. On today's episode I had the pleasure of catching up with my old friend, former room mate and client, Gio, to talk about the Performance Coaching journey we took together in early 2022, and how this has positively impacted and continues to impact his life ever since. I essentially became a Performance Coach - as opposed to “just” an online trainer - via the certification program from one of the leading coaching companies in the world, Hintsa Performance, and one key part of this very rigorous program was working through Hintsa's entire Circle of Better Life coaching methodology with a real practical client for 5 months. Gio was this client, and through the work we did together, I became a better coach, and Gio - as you will learn in this episode - developed and refined the systems, habits and routines that allow him to lead his best life. So, if you ever wondered how coaching works, what a coach does and whether you too could benefit from working with one, you'll find all the answers in this fantastic conversation with Gio!

Welcome to Kinsei-Do Corner. I'm your host, Jo, and on this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. On this episode I sat down with film director and content producer Sean Monteiro, who is not just a master of his craft, but also an incredibly wise, funny and all around awesome dude, and we went to town on a whole host of topics and stories! Sean, who is half Australian, half Indonesian, and an alumnus of the British School Jakarta (where I work), grew up playing tons of different sports, from football (both Aussie Football as well as regular) to badminton, and continues to be active and try a variety of activities up until now. We touch on the physical and mental benefits of keeping fit and in shape, especially in a job and an industry as demanding as the film industry, where long hours and even working through nights on end are common. In the second half of our wide ranging conversation, we explore why actors and actresses nowadays, especially in certain types of films, are so incredibly fit, and what it takes to achieve such physiques. From Hugh Jackman to Gal Gadot, we've all seen the results of their hard work on screen and in magazines, but to hear the inside take from someone in the industry is exceptionally fascinating.

Welcome to Kinsei-Do Corner. I'm your host, Jo, and On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. In this episode I had my old high school friend and fellow mixed Chinese Malaysian / German, Mark D, on the show, and we took a fascinating and utterly intriguing deep dive into the sport of ballroom dancing, which he has been doing competitively for more than a decade. From the incredible physical as well as mental demands that this sport places on its athletes, to the many life lessons dancing has taught him, this was an amazing conversation that opened my eyes to a sport and a world that I frankly knew almost nothing about. On top of that, Mark works as a visual effects specialist on some of the biggest movies and TV shows out there, which needless to say is a highly demanding, yet probably not a very health promoting line of work, where long hours and a lot of sitting are the norm. Check out this episode to learn from Mark's wonderful experiences and stories, and be inspired to live a life full of purpose, drive and motivation!

Welcome to Kinsei-Do Corner. On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. In today's episode I have the immense joy of chatting to Naomi, an old friend from my high school days - back in the last millennium! - about how she has managed to keep healthy and fit in the last 20+ years, and continues to do so while working a full time desk-bound job, from home. Unlike many of the guests on this show, Naomi is not connected to the health and fitness industry, in that she isn't a coach, doesn't step foot into a gym very much and doesn't have any athletic or competitive ambitions - apart from when playing tennis with her neighbour! - yet keeps in great health and prioritises all the foundations of an optimal lifestyle such as sleep, good nutrition and regular movement. If you're faced with the reality of a job and/or life circumstances that don't provide many opportunities for lots of movement and time to exercise, then you'll definitely want to check out this episode to get practical tips and be inspired by Naomi's simple yet effective methods!

Welcome to Kinsei-Do Corner. On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness. In today's episode I have the great honour and pleasure of speaking to Dr Eoin Everard, who is an expert in physiotherapy and pilates, but on top of that, he's truly a world class runner. You'll probably think I'm joking when I rattle off his personal best times, but trust me, I'm not: One mile in 3 min 58 3k in 8:03 5k in 13:58 10k in under 30 min I bet I have your attention now, don't I? However, in this episode, we don't focus on his achievements, but rather, we dive in to how you can apply Eoin's incredible knowledge and training tips to become a better runner or endurance athlete yourself. Not only that, we also - of course - talk about CrossFit and Functional Fitness, and how you can build your aerobic capacity and make sure you're not afraid of those running WODs anymore! ------ If you enjoy this episode, the tips shared and the lessons learnt, I think you'll also enjoy my monthly newsletter, the Kinsei-Do Fitness Nuggets. Just head over to kinseido.fit/nuggets to sign up. And last but not least, please visit the two resources Eoin mentioned in the show: backawarebelt.com everardpilates.com/book

Hello hello, friends of fitness and the Kinsei-Do Corner, and welcome to 2023! My name is Johannes, and I'm your host on this show where I sit down with coaches, athletes, fitness enthusiasts and regular Janes and Joes, to talk about health, fitness, happiness and high performance in the context of their lives. My goal is uncover their habits, routines, lifestyle choices, attitude and mindset, and how they strive to be the best they can be, and live their lives to the fullest every single day. In this episode I had the pleasure of speaking to Coach Demy Barumalang, whose extensive life journey to date is just nothing short of fascinating. From humble beginnings and dreams of becoming a professional basketball player, to finding himself working all sorts of odd jobs before stumbling into the fitness industry, Demy's journey shows is full of incredible twists and turns. This is a long episode, but trust me when I say that once Demy gets going, you'll be totally hooked and the hour will just fly by! Please enjoy my conversation with the incredible Demy Barumalang!

In this final episode of 2022, I had the immense pleasure of sitting down with perhaps the Fittest Family in Indonesia, Ryan, Inez and Sophie, from Malang. Ryan, who's been on the show a number of times already, is the co-owner of VPT Strength Club together with his wife, Inez, who is a highly accomplished powerlifting, bodybuilding and CrossFit competitor (yes, all three!) herself. Rounding off the esteemed guest list was Inez' 16 year old daughter, Sophie, who I've had the pleasure of seeing first hand tearing up the competition floor at this year's Magnus Iron Games. With guests of such pedigree and combined experience, it's no wonder our conversation was extremely wide ranging and took us from Inez' experience of competing at the 2010 CrossFit Regionals, to raising active and healthy children, and everything in between! If you are a parent trying to get your kids off the couch and away from their devices more often, or if you're an avid athlete (from teen to masters) looking to be competitive and awesome like the Townsons are, or even if you just want to get (back) into fitness and do something good for yourself, I promise you'll find some advice and nuggets of wisdom in this conversation. Enjoy!

Welcome back to Kinsei-Do Corner! In this episode, which - hard to believe - is already the 40th episode of the podcast, I had the immense pleasure of sitting down with one of Indonesia's fittest women, Sofia Haghia. Sofia used to be a professional climber before becoming a fitness trainer and finding CrossFit in 2018, and she's never looked back since her first workout. In the CrossFit Open this year (2022), she came in in the top 100 females in all of Asia, which is one heck of a feat, but what's even more impressive about Sofia is that she's not only a superstar in the gym, but in life as well. Listen in to this episode to find out how she does it, and what you can take away for your own life to (try to) be as awesome as Sofia is!

In today's episode of the Corner, I sat down with the first person from the local functional fitness that I met after coming to Indonesia seven years ago, Coach Oka T. It was the early days of Kinsei-Do's fitness bootcamp back at the Breeze in BSD, and at maybe the 3rd or 4th session, Oka showed up, supported the bootcamp and provided a fantastic role model for all the other participants, and I've been a fan of him ever since. We talked about his early days in CrossFit in Indonesia, how he got hooked on it, became a bad ass athlete and most recently, hung up his boots and transitioned full time into coaching. If you enjoyed my previous episodes with some of the other OGs of the local scene like Ant, Jemima or Adit, you're sure to love this episode as well!

This episode is a little different from the usual episodes, and it comes hot off the press following the Magnus Iron Games, which took place on 29th Oct 2022 at the British School Jakarta. In this episode, I sit down with Kafka from the GymfitnessIndo / Magnus team, and we discuss our impressions, high points and favorite memories from the event. If you were at the Games, as an athlete, a fan or an official, listen in to relive the amazing experience, or if you missed the event, hear about some of the most memorable moments directly from us. And for everyone out there in the powerlifting and functional fitness communities all across Indonesia, you do NOT want to miss the announcement from Kafka about the next awesome things that he and his team have in store for us all!

In this episode of the show I had the pleasure of speaking to Coach Jenni Schierman (@jenni.schierman on IG), a mental performance coach from America, who has been working with athletes and support teams in the field of motor sports for over a decade. So...what is mental performance, you might ask, and what does a mental performance coach do? We cover all of that and more in this short but insightful conversation, and I am sure you'll find some nuggets of wisdom and some practical tips to take away to improve YOUR mental performance, health and happiness!

In this long overdue return of Kinsei-Do Corner, I sat down for another round with Coach Anthony Sutono (@anthonysutono) and we dove deep into the origins of the Habit App project, which he and his team have been working on for a good three years already - yes, that's how long it can take to build something amazing from the ground up! We speak about how the idea for the project came together, and how he gradually but systematically put the pieces in place which have led to the amazing success that the project has had for himself and the members of the community who are fortunate enough to be a part of it (luckily, I am one of them!). If you are feeling a bit low, have situations going on in your life that are making you confused, frustrated or wanting to give up, or you're doing ok but think you could do even better, there's something in this episode for you! Who is Anthony Sutono? Anthony started his career in the power sector in Indonesia where he gained first hand experience of all that could go wrong. In 2018 a tsunami & earthquake hit their power plant wiping it out completely and leaving the company in shambles. Besides his day job, Anthony is also a partner and head coach at CrossFit Garuda. Anthony has dedicated his time to pursue the skills and knowledge in creating habits and frameworks that would allow for productivity and wellness despite the conditions in the external environment. He has since created a mobile app - HabitApp (thehabitatproject.net and @habitapp_ on Instagram) - that is now available on the App Store and the Google Playstore, and will help you to gain structure, recover from setbacks and get back on track in life.

In this episode I sat down with returning guest Jemima of @jemsrockbox to talk about her most recent foray into the World of Fitness Racing. Jem, an accomplished runner and Indonesian CrossFit athlete, tells us her story about how she came across this new sporting event called Hyrox - aka the World Series of Fitness Racing - how she prepared for this grueling one hour plus contest of physical and mental strength and endurance, and how she crushed it in her first attempt at the Open division and qualified straight away for the World Championship event in Las Vegas! This episode was recorded live during an Instagram Live session with Jem and her audience, and we had a blast talking about her prep and her experience racing not once, but twice, in the space of just two weeks and on two different continents. If you love running and CrossFit or functional fitness, but are too heavy to be a good runner but not enough of a strength and power athlete to be a great CrossFitter, then Hyrox may be what you've been waiting for your whole life!

In this episode I sat down with an old friend of mine, Stephan, and we caught up about healthy habits and routines that have allowed him to stay in incredible shape for over 15 years of working in the highly stressful and demanding consulting industry. Unlike all of the previous guests on this show, Stephan has no direct links to the health and functional fitness industry - he doesn't even have a gym membership - yet has devised a simple but effective system and life structure that allows him to go through life with sub 20% body fat and sixpack to show for it. If you're a consultant, a manager or any other busy professional who wonders how on earth you can balance the demands of your hectic life with health supportive habits and routines, then you'll love this episode! We talk about: Stephan's 180 minute per week rule Why you often just need 2 minutes to live a noticeably healthier life How you can - as he does - occasionally eat a whole glass of nutella and still sport an awesome sixpack And much more...

In this episode of Kinsei-Do Corner, I had the pleasure of sitting down and catching up with Jasmin Toegel, a fellow German and fellow @hintsaperformance coach (in training), and we talked about her 15 year journey as a fitness trainer and how her approach to working with clients has evolved over those years. From her early days as a "normal" personal trainer who simply prescribes exercises to becoming a truly client-centered holistic coach, Jasmin's journey of self-discovery and growth is something all of us working in health and fitness can learn from. We touch on: the simple yet elegant '5 Whys' exercise and its almost magical powers the difference between process goals and outcome goals, and why not all goals are created equal the questions you should really ask yourself if you want to make long lasting, sustainable changes to your health and much much more! Whether you work as a trainer or coach, or if you're interested in developing the mindset, routines and skills to pursue your own health and wellbeing goals, you'll find something of value in this episode. Who is Jasmin Toegel? A fitness trainer with over 15 years in Health and Fitness, Jasmin has worked with many different clients from kids to 90+ year olds. Coming from a commercial gym background, she now specializes in Corporate Fitness. She's a Fitness Trainer with SG Stern in Germany and currently works as the manager and Coach at the corporate gym for Mercedes-AMG.

In this episode of Kinsei-Do Corner, I sat down with fellow Hintsa Certified Performance Coach (in training), @semeijwoudt, and we talked about the endlessly fascinating world of youth coaching. Sem's a physical education teacher and lecturer at Fontys Sports College in the Netherlands, and also works with age group football players at Dutch first division club Willem II, as well as with up and coming motorsports talents. Whether you're a coach of kids, a teacher or simply a parent wanting to set your kids up for the best possible success (physically and mentally) and a happy and fulfilled life, then you'll appreciate Sem's insights and tips, so make sure to check this episode out!

In this episode of Kinsei-Do Corner, I sat down with Coach and Founder of Primal Mobility (@primal.mobility), Matt P (@matthew.j.phili), for an extremely interesting and wide ranging conversation about coaching, business, personal growth and, of course, mobility. Matt's journey from online coach struggling to pay the bills to heading a mobility training company of 7 coaches and 200 clients, including several elite level CrossFit athletes like Emma Lawson and Emily Rolfe, is nothing short of awe-inspiring. I first met Matt when I sought him out to help me with my own mobility struggles back in 2019, and while my range of motion is still far from perfect - damn you, ankle dorsiflexion! - I made huge gains through Primal's methods and have been a fan ever since. In this episode, we cover what it's like working as a remote coach for athletes of the highest calibre as well as everyday weekend warriors and what YOU can (and should) do to optimally prepare you not only for your training, but for a long life of moving without pain. We also discuss the challenges and struggles of starting your own (coaching) business, the importance of mentors - big shoutout to @itscoachgoodman, a man who has greatly influenced us both (and was my guest on episode 23!) - and the nothing short of revolutionary next plans in the pipeline for Primal Mobility. Whether you're a (CrossFit) coach, an athlete or just a person who has a body and likes to move, you'll find something of value in this episode! Who is Matt P? Matt started his journey into online coaching late into 2018. He knew he had a strong niche and determination to make it work but didn't realize just how far it would take him professionally and personally. Matt is the Founder and Head Coach of Primal Mobility, a strength based mobility coaching company. Matt shares his experience of working with crossfire games athletes as well as all things he's learned along the rocky path pf entrepreneurship.

In this episode of Kinsei-Do Corner, I sat down with Coach and Co-owner of VPT Strength Club (in Malang, Indonesia), Ryan Townson (@ryanjoshycf), to dive deep into his most recent CrossFit Games quarterfinals journey. Ryan, in only his second ever season as a competitive CrossFit athlete, absolutely crushed the three Open workouts earlier this year and easily punched his ticket to the Quarterfinals, where he finished an incredible 169th on the Oceanic continent. I've had some amazingly fit guests on this show to date, but Ryan plays in yet another league, and it was an absolute pleasure to get a first hand account of what it's like to compete (virtually) against some of the world's best and leave your own legacy! This episode is long, but if you've ever participated in - or thought of doing so - in a CrossFit competition at any level, you won't want to miss Ryan's story! Who is Ryan Townson? As a National level Gymnast already by the age of 10, Ryan abandoned his sporting career after becoming mentally burned out and unable to sustain the demanding lifestyle of an elite Athlete. As a high school drop-out at 16 and troubled musician, Ryan was undoubtedly showing indicative signs of following the downwards path of alcohol and drug addiction in his teenage years, much like that of his parents. At 17, he was asked by his Sister to accompany her to their local University Fitness Center as a Training Partner. Against his lack of motivation, Ryan followed along in hopes to help motivate his Sister. Only to find that his passion for Athleticism would be ignited once again. By 18, Ryan had obtained both a Fitness and Nutrition Certification and has now been active in the industry for over a decade as a Trainer, Instructor, Gym Manager, Owner and as a Competitive Athlete. After a successful Competitive journey taking multiple 1st Place victories in the Sport of Powerlifting. Ryan has set his sights on becoming an elite level CrossFit Athlete. After placing 94th out of almost 7000 Athletes in Australia in the 2022 CrossFit Open, Ryan hopes to advance even further in the next Season.

In this episode of Kinsei-Do Corner, I sat down with Head Coach and Co-owner of CrossFit Garuda (Indonesia), Anthony Sutono (@anthonysutono), and we talked about his incredible background story - Ant's been around the Indonesian CrossFit scene since practically day 1 - and the early days of CrossFit Garuda. Crushing it at work, in the gym and in life in his late 20's, Ant shared the story of how everything came crumbling down in a single day four years ago, and how he - after going through the abyss for a couple of months - dug himself out of that hole and is now once again hitting it out of the park. But this conversation is much more than just a recap of one man's personal success story, as much of what Ant did and does is founded in ancient wisdom and practices that have stood the test of time, from breath work to meditation and journaling, and YOU too can learn and apply these in your own life! This episode is long, but trust me, it's worth it! Who is Anthony Sutono? Anthony started his career in the power sector in Indonesia where he gained first hand experience of all that could go wrong. In 2018 a tsunami & earthquake hit their power plant wiping it out completely and leaving the company in shambles. Besides his day job, Anthony is also a partner and head coach at CrossFit Garuda. Since the fateful day on September 28, 2018 and what he calls the "rock bottom" that followed, Anthony has dedicated his time to pursue the skills and knowledge in creating habits and frameworks that would allow for productivity and wellness despite the conditions in the external environment. He has since created a mobile app - HabitApp (thehabitatproject.net and @habitapp_ on Instagram) - that is now in beta testing with the goal to help people create good habits and be able to make the most out of each day regardless of the external environment.

Welcome back to Kinsei-Do Corner! It's the final week of the annual festival of fitness (and usually, pain) that is the CrossFit Open! In this third and last episode is of a three part special where I, Coach Jo (@coachjchun), sit down with expert coaches and badass athletes from the local CrossFit scene and dissect the freshly announced workout - in this case 22.3 - I have the distinct pleasure of welcoming back my former guests (and coaching mentors), Tim and Thiago! We talk about: General thoughts about the workout and any sneaky stumbling blocks you might want to be aware of How to best prepare and warm up for this workout Pacing strategies and mistakes to avoid If you're doing the Open, be it for the first time or the tenth time, you don't want to chalk up those hands and get cracking before you've listened to this episode!

Welcome back to Kinsei-Do Corner! It's week 2 of the annual festival of fitness (and usually, pain) that is the CrossFit Open! In this second episode is of a three part special where I, Coach Jo (@coachjchun), sit down with expert coaches and badass athletes from the local CrossFit scene and dissect the freshly announced workout - in this case 22.2 - I have the distinct pleasure of welcoming back to my two Australian super-hunks, Ryan and Lucas! General thoughts about the workout and any sneaky stumbling blocks you might want to be aware of How to best prepare and warm up for this workout Pacing strategies and mistakes to avoid If you're doing the Open, be it for the first time or the tenth time, you don't want to chalk up those hands and get cracking before you've listened to this episode!

Welcome back to Kinsei-Do Corner! It's that time of the year again, the special time for many functional fitness enthusiasts around the world: the time of the CrossFit Open! This episode is the first of a three part special where I, Coach Jo (@coachjchun), sit down with expert coaches and badass athletes from the local CrossFit scene and dissect the freshly announced workout - in this case 22.1 - to give you their hot takes on: General thoughts about the workout and any sneaky stumbling blocks you might want to be aware of How to best prepare and warm up for this workout Pacing strategies and mistakes to avoid In this first episode I'm honoured to have gym owner, SEA Today News anchor and self-proclaimed weekend warrior Dirza Prakoso sit down with me and share his insights and wealth of experience with all of us. If you're doing the Open, be it for the first time or the tenth time, you don't want to chalk up those hands and get cracking before you've listened to this episode!

Hello, friends of fitness, and welcome back to another episode of Kinsei-Do Corner! On this episode I spoke to returning guest, Dansen, the highly experienced master trainer, and we dove into a question that has been debated within the world of sport and fitness for thousands of years, if not even longer: Which sport produces the fittest athletes in the world? It is highly likely that whatever your background and interest is, you will lean towards a particular answer or opinion. Even I, coming from the world of CrossFit and strongly believing in this training methodology, obviously have my biases. Listen in to this short episode to hear Dansen's take on the matter, and perhaps it'll influence how you look at your own training and quest for health and performance, as well as how you view the undoubtedly incredible achievements of top athletes across the many different sports out there!

This episode of Kinsei-Do Corner featured, not for the first, not for the second, not for the third...but for the fourth time(!), the incredible and always interesting to talk to Coach Lucas from Surabaya! Instead of diving deep into one particular topic, in this episode we discussed a couple of seemingly random, yet loosely health and functional fitness related, questions, in a format inspired by the "Hopper Talk" format as seen on the Chasing Excellence podcast with Ben Bergeron. The following questions were put on the table, but as always with Coach Lucas - and the reason why episodes with him are always epic - the conversation went high and wide and all over the place! The CF Open is coming. Are you taking part, and why/why not? What past Open workout would you want to come up again, and which one not? What is your favourite or most gifted book? Best (recent) purchase under $100, and why? If you could only eat one particular food (or perhaps one particular type of cuisine) for the rest of your life, what would it be? Hope you enjoy this conversation with Coach Lucas, and let us know if there are any other guests you'd like to have on the show, or any particular questions you'd love to hear discussed next time!

It's 2022 and Kinsei-Do Corner is back with a bang! I've had the distinct pleasure of having some amazing guests on this show in 2021, some of the best fitness professionals from all over Indonesia who are also wonderful human beings, but this episode's guest plays in a different league. Jonathan Goodman is - among many other things - the creator of the world's best certification program for Online Trainers, the Online Trainer Academy - and I'm not just saying that because I'm a proud graduate, but because it's true. In this episode I got to learn about his incredible journey to the top echelons of the fitness industry, from his early days as a (very busy and sought after) personal trainer to creating the Personal Trainer Development Center (theptdc.com), which in turn led to establishing Online Training, creating the certification, authoring several books and, right now, building a training software platform. And mind you, he's still only in his mid 30s! We spoke about the mindset and habits that have enabled him to be so overwhelmingly productive, and keep redefining his "career path" and living the life he wants. It doesn't matter whether you know Jonathan or not, or whether you are in the fitness industry, there's definitely something for everybody to take away from this great conversation, and inspire you to think big and chase ambitious dreams in 2022 - in a smart way! I hope you enjoy the episode, and please leave feedback and comments on Instagram at @kinsei_do. Best, Coach Jo Who is Jonathan Goodman? Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman.

In this episode, I had the distinct pleasure of chatting with the incredible Coach Avin, the first certified OPEX performance coach in Indonesia. Avin's journey from being highly successful in the corporate world to giving that all up in order to chase her passion for health and fitness and working with clients as a trainer is nothing short of inspiring. We dive into a variety of topics from how she got started in coaching, how during the Covid19 lockdown last year instead of bemoaning the closure of gyms across the country, seized the opportunity to invest into herself and got not just one, but two incredibly sought after certifications with the Precision Nutrion Level 1 and, as mentioned, the Opex CCP, and how she brings all of that knowledge and experience to serve her clients and help them live their best lives. From grand visions to small, immediately actionable tactical advice, we cover everything in this wonderful conversation. If you merely enjoy it half as much as I did recording it, I can already guarantee you that you're in for a treat!

In Episode 20, I sat down with Coach Thiago, founder and coach at the online coaching company The Fitness Transition, to learn more about the story of how he started this business and the grand vision for it. As the episode progressed, I quickly realized there was just too much juicy goodness here to be packed into one episode, and so, for the first time ever, I just had to make it a two part conversation! In this second part - which is now Episode 21 - we dove right into the deep end of his coaching philosophy, practice and systems, which - perhaps surprisingly but actually no surprise at all - very closely resembles my own philosophy, which is to look at our clients as holistic human beings, and not just robots that you can tell what and how much to eat, and how heavy to lift. Being coached remotely, i.e. by a coach or trainer that's not physically by your side, may still be a relatively new concept to some, but the Covid19 pandemic has certainly accelerated its expansion into the minds of the general public, and this episode will help you to fill any tiny gaps in understanding or questions that you might still have. And who knows, it may make you want to start working with a coach RIGHT NOW :)

In this episode of Kinsei-Do Corner, I had the pleasure of speaking with Coach Thiago - formerly of Bengkel Strength and Conditioning - about the inspiring backstory behind the Fitness Transition, Coach Thiago's new online coaching business that he started in early 2021, and with which he's already absolutely crushing it! I was especially impressed with the tenacity and focus with which Thiago chases his goals, regardless of what other people say and think, and the success he's had in such a short time. If you've been on the fence about taking the leap and chasing your dreams, you may find this episode inspiring and motivating!

In this episode I sat down with the inspirational and incredible Okkie, who - aside from working for a foreign embassy - is also a kickass spin instructor, life coach and thought leader in health and wellness. We talked about her journey of overcoming issues with body image, self acceptance and self love, and there's certainly a message to take away for everyone that's ever looked in the mirror and wasn't 100% happy with what they saw... so that's probably everybody!

In this long overdue episode of Kinsei-Do Corner, I sat down (again) with the always amazing coach Dansen, and we went - literally - to the bottom of so many health and movement problems: the foot! Whether you're a functional fitness enthusiast looking to improve your performance, a hobby runner, a parent concerned about your child's physical and mental development, or just someone who wants to live a long, strong and healthy life, you'll find something of value in this episode! Dansen and I dive in to a variety of questions, such as: why babies need to crawl, and excessively carrying them can seriously impact their whole bodies for life why modern conventional shoes are the mother of all evil (as it relates to foot health) what you can do to "reverse" postural problems and muscular imbalances stemming from bad foot alignment and much more!

Hello, and welcome to Season 2 of Kinsei-Do Corner, the functional fitness podcast coming to you directly from Jakarta, Indonesia! My name is Jo, and in this show I sit down with coaches, athletes and fitness enthusiasts from the city and beyond, and we discuss all things health and fitness. We cover everything from training tips and nutritional strategies to recovery protocols and inspiring stories about personal growth, mindset, overcoming adversity and being the best and healthiest human you can be! =============== In this episode, I sat down with Jonson, co-founder and coach at Nirvana Strength Bali, an absolute dream of a functional fitness and mobility training facility, and we spoke about his journey from a CrossFitter, Weightlifter and functional gymnast to where he is now. Unfortunately the connection was not great during our conversation and parts of the episode are a bit choppy, but I hope you can still catch the gist and the message that Jonson has to convey, as it is absolutely worth listening to!

Hello, and welcome to Season 2 of Kinsei-Do Corner, the functional fitness podcast coming to you directly from Jakarta, Indonesia! My name is Jo, and in this show I sit down with coaches, athletes and fitness enthusiasts from the city and beyond, and we discuss all things health and fitness. We cover everything from training tips and nutritional strategies to recovery protocols and inspiring stories about personal growth, mindset, overcoming adversity and being the best and healthiest human you can be! =============== In this episode, I sat down with not one but two unbelievable humans, though you'd be forgiven to think they're actually cybernetic organisms, human tissue over metal endoskeleton (say it with a thick Austrian accent for full impact ;)): Coach Lucas from Bengkel Tetuka (3rd time guest!) and Coach Ryan from VPT Gym in Malang. This conversation was extremely wide ranging, from their takes on the health and fitness scene in their respective East Java island cities to the world of online vs in person coaching. Both Lucas and Ryan are very successful doing what they love, helping their clients and of course, they're also incredible athletic machines themselves. Enjoy!