Advertise on podcast: Kinsei-Do Corner - the Functional Fitness podcast with Coach Jo

Adrin is back! It’s been one and a half years since we last spoke, and today we’re diving into how his definition of wellbeing has evolved from the rigid structure of the Singapore Army to the chaotic, high-pressure world of entrepreneurship. We break down the unique challenge of "Reservist" life—the annual return to duty and the looming pressure of the IPPT (Physical Fitness Test)—and how that "test-based" mindset influences his training. More importantly, we discuss why the "all-or-nothing" approach is a trap for busy professionals. We wrap up with a crucial conversation on the importance of partner alignment—why having your significant other on the same page is the ultimate hack for making fitness a permanent lifestyle, not just a temporary phase. Whether you're a former athlete or a busy professional over 35, this episode is a masterclass in building sustainable performance. If you enjoyed this episode, please subscribe to the channel and follow the podcast to stay updated on future discussions. Your support helps us keep bringing you these insights—thank you for listening!

The wait is officially over. At the start of 2025, Wita and I sat down on this podcast and predicted that Hyrox would absolutely explode in Indonesia. One year later, with the inaugural Jakarta event finally here next week, that prophecy has been completely fulfilled. To celebrate, Wita returns to Kinsei-Do Corner for her third appearance, bringing the invaluable experience of competing in eight different Hyrox races across Asia. Whether you are stepping onto the floor for the first time in the Open category, tackling the Pro division, or running a Doubles team like Randolph and myself, this episode is your definitive tactical guide to surviving and thriving on race day. We bypass the generic advice and dive straight into the practical, battle-tested strategies you need for the final week of prep and the race floor itself. ### What We Cover in This Episode: The Mental Game: Wita’s golden rule on why you must avoid "panic training" and overthinking in the final days. We discuss how to strike the perfect balance between execution confidence and pacing caution. The Final Week Protocol: Exactly how to manage your taper, including nutrition adjustments (carbo-loading and electrolyte strategies), scheduling crucial rest days, and keeping the legs fresh with light, low-intensity maintenance runs. The Doubles Dynamic: Key communication and rep-splitting strategies to ensure you and your partner maximize performance without redlining each other. You have already put in the hard miles and the hours of strength work. Now, it is time to trust your training, manage your emotions, fuel properly, and execute your game plan. Tune in to learn how to unlock your peak performance and protect your physical wellbeing on the biggest fitness stage in Indonesia! --- Listen/Watch now on YouTube, Spotify, and Apple Podcasts!

In this episode of Kinsei-Do Corner, I am joined by my colleague, friend, and recent Fitbuller Showdown teammate, Jeannine. While we both love pushing our physical limits in CrossFit and hybrid racing, this conversation shifts the focus from our own training to the legacy of health we pass down to the next generation. As active parents, we dive deep into the ultimate parenting challenge: how do we raise kids who are intrinsically motivated to move, eat well, and chase ambitious goals? Jeannine and I explore the power of parental role modeling. We discuss what happens when children grow up seeing a dedicated, active lifestyle not as an obligation, but simply as the daily family norm. Jeannine shares invaluable insights and personal anecdotes from raising her 18-year-old son and teenage daughter. We talk about the importance of early exposure—how introduces children to a wide variety of sports and activities allows them the freedom to discover their own unique passions. Whether you are a parent trying to inspire your children to step onto the sports field, an educator invested in youth development, or simply passionate about long-term family wellbeing, this episode offers practical, heartfelt wisdom on raising the next generation of resilient, healthy, and driven individuals. Tune in to the full conversation on YouTube and wherever you listen to your Podcasts!

In this episode of Kinsei-Do Corner, I sit down with my colleague and friend Randolph, the man who ultimately convinced me to step onto the competition floor at the Fitbuller Showdown. We trace his inspiring fitness journey, which began less than two years ago in our school gym before he fully committed to functional fitness at Onyx Fitclub. As an athlete thriving in his 40s and 50s, Randolph is living proof that with the right mindset, it is never too late to unlock elite levels of physical performance and overall wellbeing. We also dive into his quick adaptation to the hybrid world of Hyrox over the past year. Finally, we pull back the curtain on our game plan as we prepare to take the floor together as a doubles team for Hyrox Indonesia this June. Tune in for a candid chat that will completely reframe how you view age, capability, and the power of saying "yes" to a new challenge.

In this episode of **Kinsei-Do Corner**, Coach Ryan Townson returns for his seventh appearance to break down the energy, the effort, and the evolution following the recent **Fitbuller Showdown**. We kick things off with a deep dive into the event itself—why it was such a standout success and what the massive turnout says about the strength and vibrancy of the local CrossFit community. The atmosphere at the Showdown wasn't just about the competition; it was a testament to the growth of functional fitness and the culture surrounding it. From there, we pivot to the "afterburn"—the surge of personal motivation that comes after a major event. We discuss the importance of having a clear goal to aim for and how to harness that competitive spark to fuel your next training cycle. Finally, Ryan pulls back the curtain on his professional methodology. He shares his comprehensive approach to **online coaching**, from his rigorous initial assessments to the high standards he maintains to ensure every athlete receives a service that truly goes above and beyond. If you’ve ever wondered what high-level, bespoke remote programming looks like, Ryan’s insights in this segment are a masterclass in thoroughness. --- ### Key Takeaways: * **Community & Competition:** Why the Fitbuller Showdown was a landmark event for the local scene. * **The Motivation Shift:** How to transition from the "high" of an event into a structured, goal-oriented training phase. * **Elite Online Coaching:** Ryan’s "no-stone-unturned" approach to assessments and athlete support. * **The Pursuit of Excellence:** Why a thorough process is the foundation of long-term performance and **wellbeing**. --- ### Connect with Coach Ryan Townson:* **Instagram:** ryantownson

In his seventh appearance on Kinsei-Do Corner, Coach Ryan Townson pulls back the curtain on the exciting yet challenging world of online fitness entrepreneurship. This candid conversation focuses entirely on Ryan's recent efforts to launch his new subscription-based programming service and the invaluable lessons he's learned along the way. We dive deep into the evolving landscape of digital coaching, discussing everything from the struggles of community engagement to the necessity of sharp marketing strategies in a noisy environment. Ryan shares his perspective on content creation and how to capture an audience's attention on social media. The conversation also explores the impact of Hybrid Racing and Hyrox events on the fitness community, how they build business awareness, and the complex logistics of managing successful fitness competitions. Whether you're a coach looking to scale your business or simply want insight into the future of fitness, this episode offers a transparent look at what it takes to succeed online. Key Takeaways You'll Learn: The Reality of Launching: Why getting initial engagement for a subscription-based service is one of the toughest hurdles. The Content Conundrum: How to create effective content by understanding social media dynamics and attention spans. Balancing Act: Why one-on-one coaching remains an invaluable service despite the push for scalable digital products. Event Impact: The strategic significance of events like Hyrox for brand building and community growth. Mindset: Why continuous learning and adapting to the evolving fitness industry are essential for long-term relevance. Connect with Coach Ryan Townson: https://www.instagram.com/ryantownson/

In this episode, Dr. Justin Griggs shares insights on balancing the various demands of life, drawing from his experiences as an elite athlete, psychologist, and father. He emphasizes the importance of mindset, focusing on the process rather than the outcome, and finding ways to integrate fitness into daily routines. The conversation explores strategies for managing work, family, and personal goals, highlighting the significance of reflection and continuous learning in achieving a balanced life.Takeaways- The mindset of excellence can be applied across all life domains.- Continuous improvement is key to personal growth.- Shifting focus from outcomes to processes enhances enjoyment and learning.- Reflection is crucial for growth and adapting strategies.- Finding overlaps between different life demands can create balance.- Small, consistent efforts lead to significant results over time.- Motivation often follows action, not the other way around.- Creating a unique learning process can enhance engagement.- Balance in life feeds into overall wellbeing and performance.

Ready to supercharge your health from the inside out? In this special episode, I sit down with DK Kang, author of The Kimchi Connection and a true testament to resilience. We explore his incredible journey and how a return to his roots—and a focus on fermented foods—played a crucial role in his family's path to healing. This isn't just about food; it's about a powerful mindset. DK shares his secrets for rebuilding gut health, embracing tradition, and finding strength through what you eat. Why You Should Listen: Uncover the power of fermented foods: Learn how staples like kimchi can be a key to better gut health and overall wellness. Get inspired by a story of resilience: Hear how a powerful mindset and a commitment to nutrition helped one family overcome life's toughest challenges. Receive three actionable tips: DK shares simple, yet effective, advice you can use to start your own health journey today, including the importance of starting small and challenging yourself. DK's Three Tips for a Healthier You: Eat kimchi and fermented foods: Incorporate them into your daily diet for their gut-healing benefits. Start small: Don't try to change everything at once. Focus on one or two simple, consistent habits. Challenge yourself to do something difficult: Build mental resilience by stepping outside your comfort zone. Mentioned in this Episode: Six Weeks to Fitness Podcast: https://youtu.be/6Qy_B3wa3jc?si=UEEyfD6aOvGHUntS DK Kang's Website: https://www.dkkang.com/ Connect with DK Kang: Instagram: @dkkangtkd Book: The Kimchi Connection https://a.co/d/eXiGPTS

Welcome to episode 67 of Kinsei-Do Corner! In this illuminating episode, I'm honored to host Serge, an accomplished performance coach and triathlete. Having completed the Hintsa Performance coach certification together, I've always known Serge has a unique gift for guiding others, and today, he brings that wisdom directly to you. We deep dive into a concept central to true, sustainable success: Core Purpose. Serge shares his profound insights into what "core purpose" truly means, exploring if it's about values, intrinsic motivation, or something more. You'll discover the effective techniques he uses to help individuals — from high-flying executives to dedicated athletes — identify their own deepest drivers. Prepare to hear compelling examples and anecdotes as Serge reveals how understanding one's core purpose profoundly impacts motivation, decision-making, and long-term success in both sports and business. Finally, learn how Serge helps individuals realign their goals and actions when they feel misaligned, ensuring their path remains true to their authentic self. If you've ever felt a disconnect between what you do and what truly drives you, or if you're seeking to unlock deeper levels of performance and fulfillment, this episode is a must-listen. Key Takeaways You'll Learn: The true definition and profound impact of the "core" in performance.Practical techniques for identifying your own underlying motivations.How purpose influences your motivation, decision-making, and sustained success.Strategies for realigning your actions when you drift from your core purpose. Who This Episode Is For: Athletes and executives seeking to understand their deeper motivations.Anyone looking to improve long-term performance and fulfillment.Individuals interested in the intersection of mindset, coaching, and personal growth.Coaches and mentors curious about purpose-driven performance methodologies.

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.