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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.

03/11/2026

🛡️💪 🛡️💪 Client spotlight - Phyllis (aka The Spartan Grandma!)

6 years of turning up, lifting weights and proving that getting older doesn’t mean getting weaker.

But here’s what makes Phyllis’s story so special…

Her nutrition isn’t perfect.

Her sleep isn’t perfect.

And like most people, her lifestyle doesn’t always tick every box on the health and fitness checklist.

But there’s ONE thing she’s done exceptionally well for the past 6 years.

She’s kept showing up for strength training.

And the results speak for themselves. 💪

Not just in how her physique has changed, but in her strength, physical capability and confidence.

And here’s something I wish more women understood about building muscle…

Muscle doesn’t just make you stronger or improve how you look.

It also gives you a little more FLEXIBILITY in how you live.

💪 More muscle can increase your daily energy needs, giving you a little more room in your diet.

🍕 Strength training helps your body handle carbohydrates more effectively by improving insulin sensitivity and glucose regulation.

🔥 Maintaining muscle makes it easier to manage your body composition without constantly resorting to restrictive dieting.

❤️ And stronger muscles, bones and joints help protect your physical independence as you get older.

In other words, muscle helps create a buffer against some of life’s imperfections.

Now, that doesn’t mean lifting weights magically cancels out poor nutrition, inadequate sleep or unhealthy habits.

But it DOES mean you can make outstanding progress without having to live like a professional athlete.

And that’s exactly what Phyllis has demonstrated over the past 6 years.

Because the ultimate goal of fitness isn’t to build a life that revolves around being healthy.

It’s to build a strong, healthy body that allows you to enjoy MORE of life.

For longer.

And on your own terms.

Proud of you, Spartan Grandma. ❤️🛡️

02/11/2026

🥩🥦 CBF Beef & Broccoli Fried Rice

CBF Rating: ⭐⭐⭐☆☆ (Somewhat Effortful)

Serves: 4

Nutrition per serve:
~520 cal | 40g protein | 58g carbs | 14g fat | 5g fibre

Ingredients

Beef & Marinade

🥩 600g lean rump steak, thinly sliced (1.3 lb)
🥢 1 tbsp salt-reduced soy sauce (15ml)
🌰 1 tsp sesame oil (5ml)
🍶 1 tbsp Chinese cooking w**e (15ml)
🥄 ¼ tsp baking soda
🌽 1 tbsp cornflour (10g)
🧂 Pinch white pepper

Fried Rice

🍚 240g dry basmati rice, cooked & chilled (1¼ cups)
🥦 600g broccoli, chopped (1.3 lb)
🧄 4 garlic cloves, minced
🧅 2 shallots, diced (60g)
🫒 2 tsp neutral cooking oil (10ml)

Sauce

🥢 1 tbsp salt-reduced soy sauce (15ml)
🦪 2 tbsp oyster sauce (30ml)
🥢 1 tsp dark soy sauce (5ml)
🌰 1 tsp sesame oil (5ml)
🍬 1 tsp sugar (4g)
🌶️ 1 tsp chilli oil (5ml), optional
🧂 White pepper, to taste

Optional Garnishes

🌱 Sesame seeds
🌶️ Chilli flakes
🧄 Crispy garlic flakes

Method

1. Mix beef with marinade ingredients. Rest 15 mins. Combine sauce ingredients separately.

2. Heat 1 tsp oil in a hot wok. Sear beef in 2 batches, 1–2 mins each. Remove.

3. Add remaining oil, garlic & shallots. Fry 1 min. Add broccoli and a splash of water. Cover 2–3 mins until tender. Evaporate excess water.

4. Add chilled rice and sauce. Stir-fry 2–3 mins until piping hot, working in batches if needed.

5. Return beef and juices. Toss until cooked through. Divide into 4 serves and garnish if you can be f*cked!

CBF Rating Guide:

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

Original creator:

01/11/2026

🔥 15 years later, and I’m STILL having this conversation with women… 😂

There’s a BIG difference between losing weight and improving your body composition.

Most women I coach don’t just want to weigh less.

They want to look better naked, feel stronger and be more confident in their bodies. 💪

Here’s what matters. 👇

⚖️ 1. Weight loss isn’t necessarily fat loss.

A calorie deficit reduces weight, but some of that can come from muscle and water, not just fat.

And muscle is what gives your body its shape!

🥩 2. Eating MORE can make fat loss easier.

More protein and fibre can improve appetite control, help preserve muscle and make eating fewer calories easier WITHOUT restrictive dieting.

🏋️‍♀️ 3. Lifting weights won’t turn you into Arnold Schwarzenegger.

Building muscle takes YEARS of consistent effort.

And it’s one of the best investments you can make in your physique, particularly as you get older.

❤️ The takeaway…

If you just want to weigh less, a calorie deficit will do the job.

But if you want to lose FAT, maintain muscle and feel confident in your body, you need a smarter approach.

That’s why I coach women using my Addition Before Restriction method.

💪 More muscle.
🥩 More protein.
🥦 More fibre.
❤️ Better habits.

And LESS of the restrictive dieting bu****it that’s kept women spinning their wheels for years. 🙌

31/10/2026

🍓🍮 High Protein Strawberry Mousse

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

Serves: 1 Prep: 5 minutes | Set: 3 hours

Nutrition per serve

~290 cal | ~55 g protein | ~16 g carbs | ~2 g fat | ~0 g fibre

Estimated using fat-free Greek yoghurt, vanilla WPC and sugar-free jelly. Nutrition will vary depending on brands.

Ingredients

🍓 1 sachet sugar-free strawberry jelly crystals (enough to make ~500 ml / 17 fl oz jelly)

💧 250 ml boiling water (~1 cup / 8.5 fl oz)

🥣 290 g fat-free Greek yoghurt (~1¼ cups / 10.2 oz)

💪 30 g vanilla WPC (~1 scoop / 1 oz)

🧂 Pinch of salt

Method

1. Get your jelly sorted. Dissolve the strawberry jelly crystals in 250 ml boiling water. Stir until completely dissolved, then leave to cool until lukewarm (but not set).

2. Chuck everything together. Add the Greek yoghurt, vanilla WPC, dissolved jelly mixture and a pinch of salt to a blender.

3. Blend the bastard. Blend for 30–60 seconds until completely smooth, creamy and slightly aerated.

4. Into the fridge. Pour into a serving bowl or container and refrigerate for approximately 3 hours, or until set into a light, fluffy mousse.

CBF Rating Guide

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

Original recipe inspiration:

30/10/2026

❤️ A VALUABLE LESSON REJECTION TAUGHT ME…

Have you ever noticed how quickly rejection can make you question your own worth?

One minute you’re feeling pretty good about yourself.

The next, you’re wondering what someone else has that you don’t.

And THAT’S where things get interesting. 🧠

Because rejection and inadequacy aren’t the same thing.

Rejection is something that happens TO you. Inadequacy is something you can start believing ABOUT yourself.

And comparison is often what connects the two.

Think about it…

👉 You miss out on a promotion and suddenly question your abilities.

👉 Someone chooses another romantic partner and you start questioning your attractiveness.

👉 You see someone with a better physique and suddenly feel dissatisfied with your own.

In each situation, your circumstances might have changed.

But your actual VALUE hasn’t.

🧠 HERE’S THE PSYCHOLOGY…

Humans naturally compare themselves to others. It’s one of the ways we evaluate our abilities, achievements and social standing.

The problem arises when we start confusing someone else’s circumstances, success or preferences with evidence of our own inadequacy.

And after 15 years in the fitness industry, I’ve seen just how destructive that can be.

❤️ SO HERE’S THE LESSON…

You can acknowledge disappointment without turning it into self-criticism.

You can admire someone else’s success without diminishing your own.

And you can accept rejection without interpreting it as proof that you’re not good enough.

Someone else being chosen doesn’t automatically mean you’re second best.

Sometimes, you’re simply not the right fit.

And that’s perfectly okay.

Anyway, there’s your little Sunday psychology lesson. 😂❤️

29/10/2026

🧅🥩 French Onion Beef & Potato Bake

CBF Rating: ⭐⭐☆☆☆ (Effortful but Worth It)

Serves: 6
Prep: 10 min | Cook: 3½–4½ hrs

Nutrition per serve

~510 cal | 39g protein | 31g carbs | 25g fat | 4g fibre

Ingredients

Slow-Cooked French Onion Beef

🥩 1 kg beef chuck, trimmed (2.2 lb)
🧅 450g brown onions, sliced (~3 large)
🧄 4 garlic cloves, minced
🧈 10g butter (2 tsp)
🍅 30g tomato paste (2 tbsp)
🍷 150ml dry red w**e (⅔ cup)
🦴 350ml beef stock (1½ cups)
🥫 30ml Worcestershire sauce (2 tbsp)
🌿 1 tsp dried thyme
🍃 1 bay leaf
🧂 Salt & pepper

Creamy Mashed Potato

🥔 700g potatoes, diced (1.5 lb)
🥛 100ml thickened cream (⅓ cup + 1 tbsp)
🥣 100g full-fat sour cream (3.5 oz)
🧈 10g butter (2 tsp)
🧄 ½ tsp garlic powder
🧂 Salt & pepper

Cheesy Topping

🧀 80g Gruyère, grated (¾ cup)
🌿 Fresh chives

Method

1. Chuck it all in.

Preheat oven to 160°C (320°F).

Add all beef ingredients to a Dutch oven. Stir well, keeping the beef in the liquid.

2. Let it cook.

Cover and bake for 3–4 hours until the beef shreds easily.

Remove bay leaf, shred beef and stir through gravy. If too watery, simmer uncovered for 10–15 minutes.

3. Make the creamy mash.

Boil potatoes in salted water for 15–20 minutes until tender.

Drain and mash with butter, warm cream, sour cream and garlic powder. Season to taste.

4. Get it golden and bubbly.

Increase oven to 200°C (390°F).

Spread mash over beef, sprinkle with Gruyère and bake uncovered for 20–25 minutes until golden.

Rest 10 minutes, garnish with chives and dig in!

CBF Rating Guide

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

Original creator:

28/10/2026

🔺 The Body Composition Triangle

One of the biggest mistakes I see in the gym is people trying to achieve THREE different goals at once.

Lose weight, build muscle AND get leaner.

But each goal requires a slightly different approach.

Think of body composition as a triangle with THREE corners:

⚖️ SMALLER: Lose body weight through a calorie deficit.

💪 BIGGER: Build muscle through strength training, adequate protein and sufficient energy (often a calorie surplus).

🔥 LEANER: Lose body fat while preserving muscle through a calorie deficit, high protein and strength training.

HERE’S THE IMPORTANT BIT…

For most experienced gym-goers, focusing on ONE corner at a time produces better results.

Yes, you CAN build muscle and lose fat simultaneously, particularly if you’re new to training or returning after a break.

But the more experienced you become, the harder this gets.

Sometimes, you’ve gotta spend time getting BIGGER before you can make further progress getting LEANER.

That’s where strategic muscle-building and fat-loss phases come in.

Not endless bulking and cutting.

Not changing your goals every few weeks.

Just a structured approach that matches what you’re trying to achieve.

💡 THE LIGHTBULB MOMENT…

You can’t expect to maximise muscle growth AND fat loss simultaneously.

Pick the corner that deserves your attention RIGHT NOW and train and eat accordingly.

👠 Want to look better naked AND perform at your best?

My Lean in 16 coaching program helps busy women build strength, drop body fat and get in great shape WITHOUT restrictive dieting or living in the gym.

👇 Message me LEAN to find out more.

26/10/2026

🍯🍌 Sticky Toffee Pudding Baked Oats

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

Serves: 1 Prep: 5 minutes | Cook: 25–30 minutes

Nutrition per serve

~510 cal | ~37 g protein | ~61 g carbs | ~13 g fat | ~8 g fibre

Estimated values. Nutrition will vary depending on ingredient brands.

Ingredients

Baked Oats

🍯 30 g pitted dates, chopped (~1 oz / 2–3 dates)

💧 30 ml boiling water (~2 tbsp / 1 fl oz)

🍌 ½ medium ripe banana, mashed (~60 g / 2.1 oz)

🥣 35 g quick oats (~⅓ cup / 1.2 oz)

💪 30 g vanilla WPC (~1 scoop / 1 oz)

🥛 60 ml skim milk (~¼ cup / 2 fl oz)

🥣 80 g high-protein Greek yoghurt (~⅓ cup / 2.8 oz)

🌿 ¼ tsp ground cinnamon

🥄 ¼ tsp baking powder

Sticky Toffee Topping

🥜 10 g smooth peanut butter (~2 tsp / 0.35 oz)

🍁 10 g maple syrup (~1½ tsp / 0.35 oz)

💧 1–2 tsp hot water, to thin

Method

1. Get the oven going. Preheat to 180°C (350°F). Grab a small oven-safe bowl or ramekin (approximately 400–500 ml).

2. Soften those dates. Add the chopped dates and boiling water directly to your bowl. Leave for 5 minutes until softened, then mash with a fork.

3. Chuck everything in. Add the mashed banana, quick oats, WPC, milk, yoghurt, cinnamon and baking powder. Give everything a good stir until combined. Let sit for 3–5 minutes to allow the oats to soften.

4. Make it sticky. Add the peanut butter, maple syrup and hot water directly to the top of the mixture. Gently swirl through with a spoon to create a sticky toffee topping.

5. Bake and demolish. Bake for 25–30 minutes until golden on top but still slightly soft in the centre. Let cool for 5 minutes before digging in.

CBF Rating Guide

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

Original recipe inspiration:

25/10/2026

🔥 3 FAT LOSS MYTHS THAT NEED TO DIE.

After 15 years of coaching women, I’ve heard these three explanations more times than I can bloody count.

And while there’s some truth behind each, there’s also a LOT of misunderstanding.

Let’s clear things up. 👇

🔥 MYTH #1: “MY METABOLISM IS BROKEN.”

Research involving over 6,000 people found that metabolism, adjusted for body size and composition, remains remarkably stable between 20 and 60.

BUT, several things can change:

👉 You lose muscle, especially without strength training.

👉 You become less active, often without realising it.

👉 Dieting and weight loss reduce your energy requirements.

The result? You burn fewer calories than you used to.

That doesn’t necessarily mean your metabolism is broken.

🔥 MYTH #2: “MENOPAUSE MAKES FAT LOSS IMPOSSIBLE.”

Declining oestrogen can change WHERE your body stores fat, particularly around your abdomen.

Combine that with changes in muscle mass, sleep and activity, and weight management can become more challenging.

BUT, menopause doesn’t automatically cause rapid weight gain.

And it certainly doesn’t make fat loss impossible.

It means your strategy needs to evolve with your body.

🔥 MYTH #3: “IT’S MY HORMONES.”

Hormones absolutely influence fat loss.

👉 Leptin and ghrelin regulate hunger and fullness.

👉 Thyroid hormones influence energy expenditure.

👉 Insulin helps regulate blood glucose and energy storage.

👉 Cortisol influences stress, appetite and sleep.

And yes, conditions like PCOS and hypothyroidism can make weight management harder.

BUT, hormones don’t override energy balance.

They influence how that balance is regulated.

❤️ LADIES, HERE’S THE TAKEAWAY.

I’m not suggesting these challenges aren’t real.

They absolutely are.

But there’s a BIG difference between making fat loss more challenging and making it impossible.

The approach that worked at 25 might need adjusting at 45.

💪 More muscle.
🥩 Adequate protein.
😴 Better sleep.
🚶‍♀️ More daily movement.
🥗 Smarter nutrition.

Your body isn’t necessarily broken.

Your strategy might just need updating. 💪

Address

Hobart, TAS

Opening Hours

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

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