Jay Morgan Online Coaching & Sports Massage

31/03/2026

Nice little plod around the parish 👟

Set off thinking I’d do a 2.5k and see what my pace is for the race but I channeled my inner Forrest Gump (and ) and just kept going. 10k later and I’m wondering why the f**k I carried on 😅

First time out on the road in a while and the body will absolutely not be thanking me tomorrow.

But I never thought I’d be the bloke who ran 10k for fun.
Triathlon prep will do that to you. Especially now the bike has arrived. 🚴

36, a work in progress, and apparently a triathlete now.

If you’re a dad who’s ready to stop watching from the sidelines and start doing something — drop CHEAT SHEET in the comments and I’ll send you the Dad Bod Rebuild Cheat Sheet. Free. No faff. 👊

27/03/2026

Comment ‘Cheat Sheet’ below to get access to the ‘Dad Bod Rebuild Cheat Sheet’

The document that will simplify your approach to getting back to rediscovering who you were before your own fitness became the last priority on your to do list 🙌🏻

26/03/2026

You've seen the problem.

You've seen the mistakes.
Here's the bit nobody talks about — the actual fix.

It's not complicated. It's not extreme. It just needs to fit around your real life.

Swipe through 👉 and if you want the breakdown, comment the words 'Cheat Sheet' below and I'll send you my free Dad Bod Rebuild Cheat Sheet.

No faff. Straight to your inbox.

20/03/2026

18/03/2026

Trip down to and the to get my VO2 max tested on the Cosmed Treadmill

(Never did this in my 3 years as a student here because I had zero interest in pushing myself that hard 🤣)

So here’s the thing most people hear “VO₂ max” and switch off straight away.

Sounds like something out of a lab.

Truth is… it’s dead simple.

VO₂ max is basically:

How much oxygen your body can use when you’re working hard.

Or put better:

How big your engine is.

The bigger it is…
• The faster you can run
• The harder you can ride
• The longer you can keep going before you’re blowing out your arse

For triathlon, it matters.

Not because you’re trying to be an elite athlete…

But because every part of it tests your engine:
• Swim → can you keep moving without panicking
• Bike → can you hold effort without fading
• Run → can you actually finish strong

Here’s the bit most people miss though…

Having a big engine doesn’t mean much if you don’t use it.

I’ve just been tested:
• Watch says: 41.9
• Proper test says: 49

So what does that tell me?

I’ve got more there than I’m currently using.

And that’s where most dads are at.

Not broken.
Not past it.

Just not accessing what they’ve already got.

That’s why I’m doing this triathlon.

Not to look good in a trisuit…

But to build something that actually works:
• Fitness I can rely on
• Energy that carries through the day
• A body that doesn’t feel like it’s constantly fighting me

Because yeah… a six pack looks alright.

But if you can’t run for a bus, chase your kids, or get through a session without dying…

What’s the point?

Bigger engine. Better life.

That’s the goal.

15/03/2026

Week 1 vs Week 2

-6mins off the time taken to complete a 400m swim 🤣

Mainly because instead of 20 single lengths I went 5 x 2 lengths then 10 singles as I started to build fatigue

I’ve said it before, swimming is not my strong point, as I started to fatigue, my technique (which is questionable at best anyway) becomes sloppy, then I rush and panic 🤣

But I’ve got 10 weeks to build up to 200m unbroken, which is actually only about 6mins of work at the speed I swim at

But my god it seems like a long old way a way!

Also need to do some Lat and shoulder mobility because my word, im not built to swim 🤣

14/03/2026

Because 24k steps at work wasn’t enough for today

Decided to push my limits on the treadmill too!

5 x 4mins / 2mins

The 4 minutes is slightly quicker than race pace… the 2 minutes is at ‘zone 2 5km pace’ roughly

Not easy, but somewhat enjoyable 😂

11/03/2026

Most blokes say they want to get leaner.

But when you actually speak to them properly… that’s not really it.

What they miss is feeling capable.

Strong.
Athletic.
Like their body actually works properly again.

Not blowing after five minutes.
Not feeling stiff all the time.
Not wondering where the bloke they used to be went.

The physique stuff is nice.

But the capability is what people really miss.

10/03/2026

First ‘brick session’ completed

10km on the spin bike using the Zwift app straight into a
2.6km run planned using Strava

On their own, probably a piece of cake… combining the two… not so much 😂

This 11 weeks might not be fun 👀

09/12/2025

Most dads think the problem is their body.
Or their motivation.
Or that they’ve “let themselves go.”

But the truth is a bit more uncomfortable.

You spent years putting yourself at the bottom of the pile and eventually you stopped noticing you were even there.

You became the guy who handles everything for everyone.
Except yourself.

That’s not weakness.
That’s just what happens when responsibility piles up and you keep telling yourself you’re fine.

Being a dad isn’t the issue.

Pretending you don’t need time for yourself is.

Take 10 minutes back.
That’s it.

Ten minutes where you’re not on call, not fixing something, not solving problems that aren’t yours.

Give yourself one tiny win a day and watch how quickly the old you starts showing signs of life.

Most dads don’t need a full lifestyle overhaul.

They just need to stop abandoning themselves.

If you want help getting started, I’ve got you.