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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.

🏆CLIENT SHOUTOUT - JENNY MOFFATFor years, Jen kept wondering if the next diet would finally be the one.She’d tried just ...
10/09/2026

🏆CLIENT SHOUTOUT - JENNY MOFFAT

For years, Jen kept wondering if the next diet would finally be the one.

She’d tried just about everything, including weight-loss meds, only to find herself back in the same frustrating cycle.

Losing weight was never the hardest part.

Building a life where she didn’t have to keep starting again was.

So this time, we did things differently.

No quick fix.
No unsustainable overhaul.
No relying on motivation and hoping for the best.

We built systems Jen could actually rely on around her nutrition, training, sleep, household routines, business and everything else competing for her time and energy.

Since then..

🔥 She’s dropped 7kg bodyweight / 3.6% body fat
💪 Become significantly stronger
❤️ Overcome injuries and niggles that once held her back
🚀 Built a lighter, fitter and far more athletic body

And that’s now showing up in her performance.

At the Tasmanian 10km Flatwater Championships at Lake Barrington, Jen:

🥇 Finished 1st in the Women 50+ division
🥉 Finished 3rd among women overall
⏱️ Went more than 5 minutes faster than last year
🚀 Broke the 60-minute barrier for 10km for the first time

That last one is bloody important.

Because this isn’t just about weighing less.

Jen has built a body that performs better.

But the biggest transformation isn’t what you can see.

It’s the confidence that comes from knowing she can trust herself.

Trust herself to follow through.
Trust her body to perform.
And trust that a busy or difficult week won’t undo everything she’s built.

As James Clear says:

“You do not rise to the level of your goals. You fall to the level of your systems.”

Jen hasn’t just lost weight.

She’s built a body and a lifestyle she can rely on.

No more searching for the next bloody diet.

Just sustainable, repeatable progress that still works when life gets messy.

Let’s go Jen! 🥇🥉🔥

09/09/2026

🥬🥩 Chinese Beef & Cabbage Stir-Fry

CBF Rating: ⭐⭐⭐☆☆ (3/5 – Somewhat Effortful)

Serves: 2

Nutrition (per serve, without rice)

~390 cal | ~35 g protein | ~20 g carbs | ~19 g fat | ~7 g fibre

With ½ cup cooked basmati rice

~495 cal | ~37 g protein | ~43 g carbs | ~19 g fat | ~8 g fibre

Ingredients

Beef

🥩 300 g lean beef steak, thinly sliced (~10.5 oz)
🌽 2 tsp cornflour
⚫ ⅔ tsp ground black pepper
🧂 ½ tsp salt
🥑 1 tbsp avocado oil

Stir-Fry

🥬 500 g green cabbage, roughly shredded (~1.1 lb / ~6 cups)
🌶️ 50 g green chilli or mild green pepper, thinly sliced (~1.8 oz)
🌶️ 1 tbsp finely chopped red chilli
🧄 2 tsp minced garlic
🫚 1 tsp minced ginger
🥑 1 tsp avocado oil

Sauce

🥢 2 tsp dark soy sauce
🍶 2 tbsp Chinese black vinegar
🧂 ¼ tsp salt, or to taste

To Serve

🍚 1 cup cooked basmati rice, divided between 2 serves (optional)

Method

1. Prep the beef
Add the sliced beef to a bowl with the cornflour, black pepper, salt and 1 tbsp avocado oil.

Mix until well coated and leave to marinate for 10 minutes.

2. Cook the beef
Heat a large wok or frying pan over high heat.

Add the beef and stir-fry for 2–3 minutes, until browned and just cooked through. Remove from the wok and set aside.

3. Start the stir-fry
Add the remaining teaspoon of avocado oil to the same wok.

Add the red chilli, garlic and ginger and stir-fry for around 30 seconds, until fragrant.

4. Add the cabbage
Throw in the shredded cabbage and stir-fry over high heat for 3–5 minutes, until softened but still with a little crunch.

5. Bring it together
Add the green chilli, cooked beef, dark soy sauce, Chinese black vinegar and salt.

Toss everything together over high heat for another 1–2 minutes, until the beef is heated through and everything is coated in the sauce.

6. Serve
Divide between 2 bowls and serve as-is, or add ½ cup cooked basmati rice per serve.

⭐ CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe by:

08/09/2026

The unsung 🦸‍♀️hero of fat loss..

Is fibre!🥦

Not because it “burns fat”.

Not because it magically boosts your metabolism.

And definitely not because you need to start putting psyllium husk on every bloody thing you eat. 😂

It’s useful because it makes eating fewer calories considerably easier.

Fibre adds bulk to your meals, helps slow digestion and generally keeps you feeling fuller and more satisfied between meals.

That can mean:

🥣 More food volume for your calories
⚡ More stable energy throughout the day
🍫 Fewer “I need something sweet RIGHT NOW” moments
😮‍💨 Less white-knuckling your way through a calorie deficit

And THAT matters.

Because the best calorie deficit isn’t the most aggressive one.

It’s the one you can maintain without spending your entire day thinking about your next feed. 😂

This is why I teach ADDITION before RESTRICTION.

Before we start obsessing over everything you need to eat less of, let’s make sure you’re getting enough of the things that naturally make eating less easier.

And two of the biggest are:

Protein + fibre. 💪🌱

Get those right and you’ll often find the takeaway, snacking and random calorie-dense s**t starts taking care of itself.

Comment FIBRE below 👇 and I’ll send you 3 high-fibre breakfast recipes to help you get a serious head start before lunchtime.

07/09/2026

🥙🍗 Chicken Kofta Hummus Bowl

CBF Rating: ⭐⭐⭐☆☆ (3/5 – Somewhat Effortful)

Serves: 4

Nutrition (per serve, including pita)

~483 cal | ~42 g protein | ~38 g carbs | ~16 g fat | ~6 g fibre

Ingredients

Chicken Koftas

🍗 500 g lean chicken breast mince (~1.1 lb)
🥒 1 large zucchini, grated and excess liquid squeezed out
🧅 ½ brown onion, finely grated
🧄 3 garlic cloves, minced
🌿 3 tbsp fresh parsley, finely chopped
🌿 3 tbsp fresh mint, finely chopped
🥚 1 large egg
🍞 ¼ cup breadcrumbs (~25 g / 0.9 oz)
🍋 Zest of 1 lemon
🌿 1 tsp ground coriander
🧂 1 tsp salt
🌶️ ½ tsp paprika
🌿 ½ tsp ground cumin
🌶️ ¼ tsp chilli flakes
⚫ ¼ tsp black pepper
🫒 Cooking oil spray

To Serve

🫘 300 g reduced-fat hummus (~10.5 oz / 1¼ cups)
🥙 4 small pita breads
🥗Greek salad

Method

1. Make the koftas
Add the chicken mince, zucchini, onion, garlic, parsley, mint, egg, breadcrumbs, lemon zest, coriander, salt, paprika, cumin, chilli flakes and pepper to a large bowl.

Mix until just combined, then shape into large meatballs or small kofta-style patties.

2. Air fry
Preheat the air fryer to 190°C / 375°F for 5 minutes.

Lightly spray the koftas with oil and arrange in a single layer. Air fry for 10–12 minutes, flipping around the 8-minute mark, until golden and cooked through.

3. Make the Greek salad
Combine the cucumber, cherry tomatoes, feta, red onion, parsley and olives.

Add the lemon juice and salt, then toss everything together.

4. Assemble
Divide the hummus between 4 bowls.

Top each with Greek salad and chicken koftas, then serve with a warm pita bread.

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Original recipe by:

06/09/2026

Fat loss is about eating more, not less.

The biggest mistakes people make when trying to lose fat is simply trying to eat less food.

Smaller meals.
Tiny portions.
Skipping snacks.

Then wondering why they’re bloody starving by 3pm. 😂

A better strategy is learn how to eat more food for fewer calories.

That’s where calorie density comes in.

Some foods pack a lot of calories into a relatively small amount of food (chocolate, chips, nuts, biscuits, oils etc.)

Nothing wrong with them.

But they’re bloody easy to overeat because a few mouthfuls can add hundreds of calories without providing much food volume.

Fruit, vegetables and other lower-calorie-density foods generally give you a much bigger portion for the same calorie cost.

That means:

🥦 More food on your plate
🍓 More fibre and water
🥕 More chewing
😋 More fullness

…without necessarily eating more calories.

And THAT matters for fat loss.

Because yes, you still need a calorie deficit.

But the easier that deficit is to live with, the more likely you are to actually stick to it.

So rather than thinking -

“How can I eat less?”

Change the narrative to -

“How can I get MORE food from my calories?”

That’s a much better fat-loss game to play.

05/09/2026

🍫🍓 Choc Raspberry Overnight Weet-Bix

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

Serves: 1

Nutrition (per serve)
~485 cal | ~47 g protein | ~60 g carbs | ~8 g fat | ~14 g fibre

Ingredients

Weet-Bix Base

* 🌾 3 Weet-Bix
* 💪 30 g choc flavoured whey protein powder (~1 scoop)
* 🥛 80 ml milk (~⅓ cup)

Raspberry Layer

* 🍓 100 g raspberries (~¾ cup)
* 🌱 2 tsp chia seeds
* 🍁 1 tsp sugar-free maple syrup

Chocolate Yoghurt Topping

* 🥣 160 g high-protein yoghurt (~⅔ cup)
* 🍫 1 tsp cacao powder
* 🍁 1 tsp sugar-free maple syrup
* 💧 2 tsp water, or enough to thin

Method

1. Crush the 3 Weet-Bix into a bowl or container. Add the whey protein and milk, mix well, then press into an even layer.
2. Mash together the raspberries, chia seeds and 1 tsp sugar-free maple syrup, then spread over the Weet-Bix.
3. Spoon the high-protein yoghurt over the raspberry layer.
4. Mix the cacao powder, remaining 1 tsp sugar-free maple syrup and water until smooth.
5. Spread the chocolate mixture over the yoghurt.
6. Refrigerate for at least 15 minutes, or leave overnight for an easy grab-and-go brekkie.

Credit: Recipe adapted from

04/09/2026

The gym can feel intimidating when you feel like everyone else is fitter, stronger or more confident than you.

But often, it’s not actually the gym you’re afraid of.

It’s comparison.

You walk in and immediately start taking mental notes:

She’s leaner than me.
She knows what she’s doing.
Everyone looks like they belong here except me.

I understand that feeling more than you might think.

When I first started training, I was pretty insecure. I didn’t have much confidence, and being around “fit people” made me feel like I had something to prove.

I figured if I could just get leaner, fitter and stronger, I’d eventually feel good enough.

Problem is… there’s always someone leaner, fitter or stronger. 😂

So if other people are your scoreboard, you can keep improving physically while still feeling like you’re losing.

The biggest change for me wasn’t physical.

It was changing the question from:

“How do I prove I belong here?”

to:

“How can I be better than I was yesterday?”

I call this the Push to Pull Evolution.

Instead of being pushed by insecurity, comparison and the person you’re trying to escape…

You become pulled towards growth, self-respect and the person you’re trying to become.

And I think that’s a much healthier relationship to have with training.

You don’t need to be the fittest person in the gym.

You don’t need to know everything.

And you certainly don’t need to look like anyone else.

Your only real competition is the person you were yesterday.

Once you start using that as your scoreboard, the gym becomes a much less intimidating place.

03/09/2026

🧀🌶️ Slow Cooked Queso Chicken Mac & Cheese

⭐ CBF Rating: ⭐☆☆☆☆ (1/5 – High Effort, High Reward)

Serves: 10

Nutrition (per serve)
~540 cal | 46g protein | 62g carbs | 13g fat | 5g fibre

Ingredients

Slow Cooker Chicken

🍗 900g chicken breast, diced (~2 lb)
🌶️ 120g red enchilada sauce (~½ cup)
🌶️ 80g canned diced green chillies (~⅓ cup)
🧄 2 tbsp garlic purée
🍅 400g fire-roasted diced tomatoes (~14 oz)
🧅 2 tsp onion powder
🧂 1 tbsp salt
⚫ 1 tsp black pepper
🌶️ ½ tsp cayenne pepper

Roasted Veggies

🫑 2 orange capsicums (bell peppers), diced
🫑 2 red capsicums (bell peppers), diced
🧅 1 large onion, diced

Mac & Cheese

🍝 672g dry pasta (~1½ lb / 24 oz)

Blended Queso Sauce

🥣 800g 2% cottage cheese (~3¼ cups)
🧀 100g reduced-fat cream cheese (~3½ oz)
🧀 150g extra-sharp cheddar, grated (~5⅓ oz)
🧀 30g cheddar cheese powder (~¼ cup)
🌶️ 120g red enchilada sauce (~½ cup)
🥛 150ml milk (~⅔ cup)
🧂 Salt & pepper, to taste
🌿 Chopped coriander/cilantro, optional

Method

1. Add all chicken ingredients to the slow cooker and stir.
2. Cook until tender: HIGH 2–3 hours or LOW 3–4 hours.
3. Roast capsicums and onion at 200°C / 400°F for 20–25 minutes.
4. Cook pasta for roughly half the packet cooking time, then drain.
5. Blend all queso sauce ingredients until smooth.
6. Stir roasted veggies, pasta and queso sauce into the cooked chicken.
7. Cover and cook on HIGH for another 15–20 minutes, until the pasta is tender and gloriously cheesy.
8. Stir well and divide into 10 serves.

⭐ CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from Stealth Health Life ()

02/09/2026

🥩 Not all protein sources are created equally…

Peas, beans, yoghurt, steak, chicken and whey all contain protein.

But there’s a big difference between a food containing protein and being a protein-dense food.

If you’re trying to hit a higher protein target without blowing out your daily calories, protein density matters.

A simple way to calculate it:

Protein density = (grams of protein ÷ calories) × 100

As a rough rule of thumb, I’d consider anything above 10 a pretty decent protein source.

The higher the number, the more protein you’re getting for your calorie buck. 💪

That doesn’t make lower-density options like peas or beans “bad”.

Far from it.

They can provide fibre, micronutrients, carbs and plenty of food volume — all useful things in a well-rounded diet.

It just means I wouldn’t necessarily rely on them as my primary protein source.

If getting enough protein is the goal, build most meals around a protein-dense option like chicken, lean meat, Greek yoghurt or whey…

Then add your plants, carbs, fats and other foods around it.

Different foods. Different jobs.

Nutrition gets a lot easier when we stop asking whether a food is “good or bad” and start asking:

What job is this food doing in my diet?

01/09/2026

💪❤️CLIENT HIGHLIGHT: Emma French

Emma’s an absolute legend.

She runs businesses, manages businesses, is a busy mum of two teenagers… and for years, like a lot of women, her own health was the thing that always got pushed to tomorrow.

There was always someone else who needed her more.

Fast forward 18 months…

She’s lost 15kg, dropped 7% body fat, is stronger, fitter, and no longer dealing with the constant injuries and niggles that came from years of putting herself last.

But here’s the bit I think is pretty cool…

She didn’t count calories.

She didn’t weigh every mouthful of food.

She didn’t survive on salads or cut out all the foods she loves.

Instead, we focused on adding the habits that gave her the biggest return.

More strength training.

More protein.

More movement.

Better routines.

A bit more consistency each week.

That’s it.

Watching her confidence grow has honestly been one of the best parts.

To the point she’s even gone and started her own business selling women’s underwear. 😂

Now that’s confidence.

One thing we’ve worked really hard on over the past 18 months is letting go of the “mum guilt” and people-pleasing that kept telling her she had to put herself last.

Turns out, looking after yourself doesn’t take away from the people you love…

It gives them a healthier, happier, more energetic version of you.

Couldn’t be prouder of you, Em.

The results speak for themselves, but the person you’ve become along the way is the real win. 👊❤️

Address

Hobart, TAS

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

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