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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.

04/06/2026

🍅🍗 Creamy Red Pesto Chicken Rice Crock Pot

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

Serves: 4

Nutrition (per serve)
~505 cal | ~49g protein | ~14g fat | ~43g carbs | ~5g fibre

Ingredients

🍚 180 g uncooked basmati rice (~1 cup)

🧀 80 g parmesan (~1 cup finely grated)

🍗 640 g chicken breast, diced (~4 cups)

🍅 120 g sun-dried tomatoes, sliced (~½ cup)

🫑 320 g capsicum/peppers, chopped (~2 cups)

🍅 480 g tomatoes, chopped (~3 cups)

🌿 80 g red pesto (~¼ cup)

🧀 80 g light cream cheese (~⅓ cup)

🥣 720 ml chicken broth (~3 cups)

🧂 Salt & pepper to taste

🌶️ Optional: chilli flakes, garlic powder, Italian herbs

Method

1. Lightly spray the inside of your slow cooker.
2. Add the rice, chicken, tomatoes, capsicum, sun-dried tomatoes, pesto, cream cheese and chicken broth.
3. Stir thoroughly until the pesto and cream cheese are evenly distributed.
4. Season with salt, pepper and any optional herbs or spices.
5. Cook on LOW for 3½–4½ hours or HIGH for 2–2½ hours, until the rice is tender and the chicken is cooked through.
6. Stir through half of the parmesan during the final 15 minutes of cooking.
7. Sprinkle over the remaining parmesan just before serving.
8. Allow to sit for 5 minutes before serving to thicken slightly.

Credit: Inspired by

03/06/2026

Most people massively overestimate how many calories they burn through exercise.

And honestly… fitness trackers probably aren’t helping 😅

Researchers at Stanford tested some of the world’s most popular wearable devices and found that calorie estimates were wildly inaccurate.

Some were reasonably close.

Others were WAY off.

But here’s the bigger takeaway:

The number on your watch was never the important part anyway.

The fitness industry has conditioned people to think exercise is mainly for “burning calories”…

When in reality, the biggest benefits of training are:
• building muscle
• improving strength
• increasing fitness
• improving health markers
• maintaining function and mobility as you age

Fat loss is driven primarily by nutrition intake management.

Which is why so many people train hard for an hour… then accidentally eat back the “calories burned” in 10 minutes without realising it.

The women who change their body composition long term usually stop asking:

“How many calories did I burn?”

…and start asking:

“Did I train hard enough to build or maintain muscle?”
“Did I hit my protein target?”
“Did my food intake align with my goal?”

That’s the shift.

Train for muscle.
Eat for fat loss.

Your body composition will thank you for it.

6 Things I’d Do Before Measuring or Restricting CaloriesMost people jump straight to calorie counting.I’d rather fix the...
02/06/2026

6 Things I’d Do Before Measuring or Restricting Calories

Most people jump straight to calorie counting.

I’d rather fix the big rocks first.

Because if these aren’t in place, tracking calories is often solving the wrong problem.

1️⃣ Strength train at least twice per week

Muscle is your body’s engine for performance, longevity, and body composition.

If you’re not giving your body a reason to keep muscle, fat loss becomes much harder than it needs to be.

2️⃣ Hit your protein target

Aim for 1.6–2.2g of protein per kg of bodyweight (or desired bodyweight).

Protein helps preserve muscle, improves recovery, and keeps you fuller for longer.

3️⃣ Hit your fibre target

Aim for roughly 14g per 1000 calories.

For most people that’s approximately:

• Women: 20–30g/day
• Men: 30–40g/day

Fibre improves satiety, digestion, blood sugar control, and often reduces calorie intake naturally.

4️⃣ Create a sleep strategy

Most people have a training plan.

Some have a nutrition plan.

Very few have a sleep plan.

Focus on:

• Environment
• Behaviours
• Timing

Random sleep creates random results.

5️⃣ Track WHY you’re eating

Before meals, ask yourself:

“Why am I eating right now?”

Hunger?

Stress?

Boredom?

Habit?

Keeping a simple pre-meal log:

• Improves awareness
• Keeps you accountable
• Creates a trend of useful data that can be analysed and used to apply interventions

Because you can’t solve patterns you haven’t identified.

6️⃣ Walk 65,000–70,000 steps per week

Walking is one of the most underrated health tools available.

It can:

• Improve health and longevity
• Act as active meditation and stress management
• Improve digestion
• Help mitigate some of the negative impacts of a large meal before bed
• Increase calorie expenditure without significantly increasing hunger

Most people don’t need more restriction.

They need better foundations.

If you’d like a copy of my Addition Before Restriction Guide, DM me or drop a “🔥” below

01/06/2026

🌯🥚 High-Protein Tortilla Quiche Bake

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

Serves: 1

Nutrition (per serve)
495 cal | 45g protein | 24g fat | 23g carbs | 3g fibre

Ingredients

Base

* 🌯 1 medium high-protein wrap (~45–50 g)

Filling

* 🥚 3 whole eggs
* 🧀 100 g low-fat cottage cheese (~½ cup)
* 🧀 30 g reduced-fat feta (~2 tbsp crumbled)
* 🧀 20 g light grated cheddar (~¼ cup)
* 🧀 10 g parmesan (~1 tbsp grated)
* 🍅 100 g cherry tomatoes (~¾ cup halved)
* 🥬 50 g baby spinach (~2 packed cups)
* 🧂 Salt and pepper to taste
*
Method

1. Preheat oven to 180°C fan forced (350°F).
2. Press the wrap into the bottom of your oven-safe glass container, pushing it slightly up the sides to create a crust.
3. Roughly chop the spinach and halve the cherry tomatoes.
4. In a bowl, whisk together:
* eggs
* cottage cheese
* feta
* salt and pepper
5. Stir through spinach and tomatoes.
6. Pour mixture into the wrap-lined container.
7. Sprinkle cheddar and parmesan evenly over the top.
8. Bake for 22–25 minutes or until the centre is set and the cheese is lightly golden.
9. Allow to cool for 5 minutes before slicing.

Credit: original creator .

31/05/2026

A lot of women have been led to believe they need a completely different training and nutrition plan every single week of the month.

Different workouts.
Different foods.
Different “hormone hacks.”

But the research on muscle gain, fat loss, and performance doesn’t really support most of those broad female-specific strategies.

What the science DOES support is individual variation.

Meaning:
some women feel almost identical across the entire month…

…and others notice very real, predictable changes in:
• energy
• hunger and cravings
• motivation
• recovery
• strength and performance

That’s why blindly following generic “cycle syncing” advice often becomes unnecessarily complicated.

Because your body doesn’t care what’s trending on Instagram.

It cares about what consistently happens to YOU.

This is where self-awareness becomes a performance tool.

Track your cycle.
Track your training.
Track your hunger, recovery, sleep, mood, and performance.

If you repeatedly notice certain patterns at certain times of the month?

Great.

Now you can make intelligent adjustments:
• slightly higher calories during higher hunger phases
• managing expectations during lower-energy days
• prioritising recovery when needed
• adjusting food choices to improve satiety and adherence

That’s a high-level strategy.

Not creating 4 completely different programs because somebody online told you women should never train hard during certain phases of their cycle.

The goal isn’t a female-specific plan.

It’s an individual-specific plan.

30/05/2026

🫑🥚 Chickpea Frittata Bake

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

Serves: 1

Nutrition (per serving)
~495 cal | ~42g protein | ~19g fat | ~26g carbs | ~8g fibre

Ingredients

🥚 2 whole eggs
🥚 3 egg whites
🫘 80 g chickpeas, drained (~½ cup)
🥬 80 g spinach (~3 packed cups raw)
🍅 80 g tomatoes, diced (~½ cup)
🫑 80 g capsicum/peppers, diced (~½ cup)
🧀 20 g feta (~1½ tbsp crumbled)
🧀 25 g light grated cheddar (~⅓ cup loosely packed)
🧂 Salt & pepper (to taste)
🌶️ Optional: chilli flakes or smoked paprika

Method

1. Preheat oven to 180°C fan forced.
2. Lightly spray or grease your glass container.
3. Add chickpeas, spinach, tomato and capsicum into the container.
4. Whisk together whole eggs, egg whites, salt and pepper.
5. Pour mixture over the vegetables.
6. Top with feta and cheddar.
7. Bake for 25–30 minutes until set and lightly golden.
8. Let rest for 5 minutes before eating.

Credit: inspired by

29/05/2026

"Skipping breakfast is making you fat."

Well... not directly.

But the way most people skip breakfast absolutely can.

Here's what I mean.

A lot of busy professionals leave the house having consumed little more than:
☕ a large latte
☕ maybe a sugar hit
☕ and a prayer

Then they wonder why they're:
• starving by 10am
• raiding the office snacks
• craving sugar all afternoon
• and overeating at dinner

The problem isn't skipping breakfast itself.

The problem is what you're NOT getting.

A properly structured breakfast might provide:

🥚 ~30g protein
🥣 ~10g fibre
🍓 a variety of vitamins and minerals
⚡ stable energy for hours

A coffee on the way to work provides:

☕ caffeine

And that's about where the benefits end 😅

Both might contain similar calories.

But one helps regulate appetite...

while the other often sets you up to spend the rest of the day chasing energy and fighting hunger.

This is why so many people confuse:
👉 "I don't have time for breakfast"

with

👉 "I don't have time to fuel myself properly."

The people trying to save 10 minutes in the morning often spend the entire day paying for it with:
• energy crashes
• poor concentration
• cravings
• unnecessary snacking

If your goal is fat loss, body recomposition, or simply performing at a higher level...

don't ask:

"How few calories can I eat for breakfast?"

Ask:

"How much protein and fibre can I get into breakfast?"

Your appetite for the rest of the day will usually thank you for it 💪

28/05/2026

🍅🍗 Creamy Red Pesto Chicken Rice Hotpot

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

Serves: 1

Nutrition (per serve)
~505 cal | ~49g protein | ~14g fat | ~43g carbs | ~5g fibre

Ingredients

🍚 45 g uncooked basmati rice (~¼ cup)
🧀 20 g parmesan (~¼ cup finely grated)
🍗 160 g chicken breast, diced (~1 cup)
🍅 30 g sun-dried tomatoes, sliced (~2 tbsp)
🫑 80 g capsicum/peppers, chopped (~½ cup)
🍅 120 g tomatoes, chopped (~¾ cup)
🌿 20 g red pesto (~1 tbsp)
🧀 20 g light cream cheese (~1 tbsp)
🥣 180 ml chicken broth (~¾ cup)
🧂 Salt & pepper to taste
🌶️ Optional: chilli flakes, garlic powder, Italian herbs

Method

1. Preheat oven to 200°C fan forced.
2. Lightly grease or spray your glass container.
3. Add rice, chicken, tomatoes, capsicum, pesto, cream cheese and chicken broth directly into the container.
4. Mix thoroughly until the pesto and cream cheese are evenly distributed.
5. Top with parmesan and sun-dried tomatoes.
6. Cover tightly with foil.
7. Bake for 40–45 minutes.
8. Remove foil for the last 5 minutes to crisp the top slightly.
9. Let sit for 5–10 minutes before eating so the rice finishes absorbing the liquid.

Credit: inspired by

27/05/2026

One of the biggest myths in fat loss is that certain foods automatically make you gain body fat.

They don’t.

Your body doesn’t have a special rule that says:

🍩 Donut = fat gain
🥗 Salad = fat loss

What matters most is your overall energy balance.

If your body needs 2,500 calories per day and you only eat 2,000, the missing energy has to come from somewhere.

Most of the time, that “somewhere” is stored body fat.

That’s why researchers have repeatedly shown that people can lose weight eating foods that most would consider unhealthy.

Not because those foods are magical.

Not because they’re good for you.

But because they were eating less energy than they were using.

Now before someone takes this as permission to live on donuts…

Food quality still matters.

Better food choices generally help with:

✅ Hunger control
✅ Energy levels
✅ Training performance
✅ Recovery
✅ Overall health

But when it comes to body fat itself?

The biggest driver is still how much energy comes in versus how much energy goes out.

Health and fat loss are related.

They’re just not exactly the same thing.

What do you think is the most misunderstood fat-loss myth on the internet right now?

🖐️Tuesday 10🖐️Ten Cost-Free Ways to Skyrocket Your Health Overnight🌛1. Optimise your sleepFocus on the big three:• Envir...
26/05/2026

🖐️Tuesday 10🖐️

Ten Cost-Free Ways to Skyrocket Your Health Overnight

🌛1. Optimise your sleep
Focus on the big three:
• Environment
• Timing
• Behaviours

A cool, dark room and a consistent bedtime will outperform most supplements.

Health perks:
• Improved energy and focus
• Better hormone regulation
• Stronger immune function
• Enhanced recovery and muscle repair

🤳2. Scroll strategically
Social media is either a tool or a toxin.

Audit who you’re following and stop giving your attention to people who make your life worse.

Health perks:
• Reduced stress and anxiety
• Improved mental clarity
• Better self-esteem and mood
• More time for healthy habits

🚫🗞️3. Boycott the news
Most news is designed to capture attention, not improve your life.

Consume less breaking news.
Create more positive news in your own life.

Health perks:
• Lower stress levels
• Reduced mental overwhelm
• Improved emotional wellbeing
• Better focus on what you can control

🧘‍♀️4. Meditate
Ten minutes of stillness can improve emotional regulation more than ten hours of reacting.

Health perks:
• Reduced anxiety and stress
• Improved emotional resilience
• Better concentration
• Lower resting heart rate

💦5. Take a cold shower
Not because it’s magical.

Because voluntarily doing something uncomfortable strengthens your ability to handle discomfort elsewhere.

Health perks:
• Increased alertness
• Improved stress tolerance
• Enhanced mental toughness
• Potential boost in circulation

👣6. Walk more
Few things improve health, stress management, recovery, mood, and longevity like a simple daily walk.

Health perks:
• Improved cardiovascular health
• Better blood sugar regulation
• Reduced stress and anxiety
• Increased longevity

🤝7. Perform genuine acts of kindness
Helping others isn’t just good for them.

It’s one of the fastest ways to improve your own wellbeing.

Health perks:
• Increased feelings of happiness
• Reduced stress
• Stronger social connections
• Improved overall life satisfaction

🏔️8. Spend time in nature
A walk through a forest beats scrolling on the couch every day of the week.

Humans evolved in nature—not office buildings.

Health perks:
• Lower cortisol levels
• Improved mood
• Reduced mental fatigue
• Better sleep quality

🎧9. Listen to something of substance
Podcasts, audiobooks, and educational content turn chores, commuting, and walking into learning opportunities.

Health perks:
• Increased daily movement
• Improved cognitive stimulation
• Better productivity
• Enhanced motivation for exercise

✍️10. Empty your mind before bed
Write down your goals.
Journal.
Brain dump tomorrow’s tasks.

A clear mind sleeps better than a busy one.

Health perks:
• Faster sleep onset
• Reduced nighttime stress
• Improved sleep quality
• Greater mental clarity the next day

🔥Which one of these do you need more of right now?

Address

Hobart, TAS

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

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