Kinsei-Do Health & Performance

24/05/2026

There is nothing quite like the atmosphere of a high-energy training session to kickstart a Sunday morning.

After more than three weeks away due to illness and other commitments, it felt absolutely fantastic to be back with my Hyrox training group at Tribal Fitness.

The timing couldn’t be more critical. We are currently closing out our intensification phase.
With exactly five weeks to go until Hyrox Jakarta at the end of June, we are shifting gears into the pre-competition phase.

Over the next four weeks, our focus pivots toward specific race simulations—breaking down the transitions, managing the pacing, and understanding the exact physical demands of the event—before heading into a strategic taper so everyone arrives fresh and peaked on race day.

I’ve had a hand in helping to programme these Sunday morning sessions, and it has been incredibly rewarding to see the group buy into the methodology. They don’t just show up to work hard; they understand the specific stimulus of each block and execute accordingly.

Far too often, first-timers head into an event like Hyrox with plenty of enthusiasm but zero pacing strategy, leading to an early crash. Because our group has built a solid foundation and respects the programming, I am highly confident they won’t just finish—they will finish feeling strong, capable, and in control.

This is what structured, intentional training is all about. When your time is limited, you cannot afford to guess your programming. You need a system that builds capacity without breaking you down.

While I love coaching groups, my primary focus is working with individuals who want to apply this exact level of precision to their own lives.

Specifically, I work with **men over 35** who lead demanding, busy lives and need their health and performance strategies optimised for maximum efficiency and results.

If you are ready to stop guessing, break through a plateau, and build a sustainable engine for life, let’s have a chat.

17/05/2026

“Age is just a number — here’s proof you can get stronger at any stage of life.” ✨

I never thought I’d see someone in their 50s confidently talking about chasing CrossFit and Hyrox goals.

Tag a friend who needs a reminder that progress isn’t limited by age! 👊

Randolph’s journey from skeptical newbie to consistent athlete shows that with the right mindset, you can improve your mobility, strength, and endurance no matter your starting point.

He’s not just training; he’s thriving—and inspiring us all to stay active and push boundaries as we grow older.

What’s your biggest fitness challenge right now? Drop a comment! ⬇️

09/05/2026

Leave the ego at the door🚪

In my daily life—whether at work, with family, or in social circles—I often have a certain reputation. I’m “the fitness guy.” I’m the one who is always talking about sleep cycles, protein intake and consistent training.

Without wanting to sound arrogant, within those environments, I am generally considered to be in quite good shape.

When you are constantly surrounded by people who view you as a role model for health, it is easy to start believing your own press. You begin to think your current level is “extraordinary.”

This weekend provided a much-needed reality check.

I am currently competing in a local CrossFit competition as part of a team of three alongside two also fit colleagues. Going in, we felt ready and strong.

After day one, out of 51 teams, we currently sit in 48th place.

It has been a wonderfully humbling experience. I’ve spent the weekend watching athletes—none of whom are professionals—perform incredible feats of strength, endurance, and agility.

These are people with demanding jobs, families, and the same 24 hours in a day that we all have.
Yet, they have built a level of capacity that makes our “workplace fitness” look like a mere starting point.

It served as a stark reminder: It is easy to feel like a big fish when you are swimming in a very small pond.

The moment you step into a larger arena, you realise that your current ceiling is often just a floor for someone else.

This isn’t discouraging; it’s motivating.

It proves that the only thing truly limiting our progress is the comfort of our own environment and the excuses we allow to set our boundaries.

In my health and performance coaching, I work with busy professionals to help them break out of those “small ponds.”

Whether you are looking to improve your metabolic health or your physical capacity, the first step is admitting that there is another level of performance available to you.

If you’ve hit a plateau or feel like you’ve outgrown your current pond, I’m happy to have a chat.

Let’s see how much higher we can actually raise your ceiling.

17/03/2026

We are currently in a very special window in 2026. Within a short span, several major cultural and religious milestones are falling closely together.

From the conclusion of Ramadan and the celebration of Eid al-Fitr with my Muslim friends, to the upcoming Easter weekend, and the observant quiet of Nyepi for my friends in Bali and the Hindu community—it is a season of profound significance across many faiths and traditions.

Regardless of which of these days you and your family are observing, I want to wish you a meaningful period of reflection and celebration.

In my work as a health and performance coach, we often focus on the “mechanical” side of recovery: sleep cycles, nutrition, and downtime.
And while a few days of “lying on the couch” is certainly regenerative, there is a deeper layer of recovery that often gets overlooked: Social Connection.

Meaningful relationships and shared experiences are not just “nice to have”; they are fundamental pillars of wellbeing and long-term health. The time spent gathered around a table with family or re-engaging with your community recharges the human “battery” in a way that a lavish vacation or passive rest never could.

As you move through these holidays, I encourage you to be intentional. Use this time to:

1️⃣ Ground yourself in the traditions that matter to you.

2️⃣ Prioritize connection with the people who fuel your spirit.

3️⃣ Regain the mental energy needed for the months of 2026 still to come.

These moments of human connection are the true “fuel” for longevity. They provide the “why” behind all the training and health optimization we do.

How are you using this unique period to reconnect and recharge? What is one tradition—new or old—that is grounding you this week?

15/08/2025

Fitness isn’t easy, but it can be simple.

I’ve been an enthusiastic (though admittedly average) athlete since I was 11 or 12. I swam, played football and volleyball throughout high school, and earned my black belt in Taekwondo at 15. You could say I loved grinding through hard workouts, and you wouldn’t be completely wrong.

In my 20s, I went on to earn an exercise physiology degree. Over the years, especially in my late 30s, I’ve added several coaching certifications. So if you’d say I’m more qualified and knowledgeable than most when it comes to staying fit and healthy, you probably wouldn’t be wrong.

But I also know I’m not the norm. For most people, the hour in the gym isn’t the happiest part of their day. You don’t spend your commutes thinking about training programs or the best exercises for better posture. And you don’t want to spend hundreds of dollars a month on personal trainers and nutrition coaches—even though they can help a great deal.

No, you just want to do the least necessary to get the greatest possible return: in fitness, injury prevention, and staving off the inevitable. You want to be confident that what you’re doing is actually achieving those goals.
And that’s where you and I meet.
As I said, fitness isn’t easy—you have to do the work. I can’t make it easier for you, but I can make it simple.

I’m putting together a simple and scalable training program designed for the busy man who wants to make health and fitness a priority (again), but spend less than a couple of hours per week to do so. Workouts will cover all key aspects of being a functional and fit human being, including strength, endurance, as well as agility and mobility.

Joining the program will cost you less in a month than you’d probably pay for one hour with a personal trainer in the gym.

If that sounds like something for you, reach out to me today!

04/07/2025

“How you do anything is how you do everything.”

This powerful quote resonated deeply with me during my recent flight from Jakarta to Doha.

I was watching an episode of “The Diary of a CEO” podcast where football legend Rio Ferdinand spoke about this very attitude, highlighting it as a hallmark of Manchester United’s golden era under Sir Alex Ferguson. He described how Ferguson lived and breathed these incredibly high standards, an approach Rio himself carries to this day.

It’s a profound reminder that excellence and the right attitude aren’t just reserved for the things we’re passionate about or feel strongly about.

True excellence is pervasive.

It’s about aiming for that same level of dedication and integrity in everything we do, no matter how small. From tidying your workspace to replying to an email, the discipline and mindset you apply in minor tasks build the foundation for how you approach major challenges and opportunities.

This philosophy is at the core of how I work with clients in my coaching. It’s about understanding that the habits and attitudes you cultivate in one area of your life inevitably transcend into others.

By striving for excellence and maintaining a positive, growth-oriented attitude in all facets of your journey, you create a ripple effect that elevates your health, performance, and overall life.

It’s about turning daily choices into consistent progress.

—-

I’m Johannes, certified Performance Coach and former technology consultant at Accenture. I’m here to help you build sustainable habits for optimal health and peak performance.

Interested?
📨 Send me a message and let’s have a chat.
🤝 Connect with me on LinkedIn or Instagram ()

21/06/2025

You hit 9,847 steps and start pacing the kitchen to reach 10,000.

Sound familiar? We’ve all been there!

But here’s the kicker: that 10,000-step goal isn’t magic. It actually started as a marketing campaign, not scientific research.

Recent studies show the real benefits begin much earlier, around 6,000 steps a day for longevity, especially for older adults. For younger folks, pushing towards 10,000 might add a little more, but the biggest gains come from simply moving more than you currently do – even just an extra 2,000-3,000 steps.

And it’s not just about the count!

Step intensity matters too.

Think brisk walks or tackling hills for even more health benefits. Don’t chase a number; chase consistent movement.
Walk after meals, take calls on foot, or add ‘movement snacks’ throughout your day.

It’s about building a body and brain that lasts.

—

I’m Johannes, certified Performance Coach and former technology consultant at Accenture. I understand that the arrival of summer can be a powerful motivator for change. I’m here to help you build sustainable habits for optimal health and peak performance in the second half of 2025.

Interested?
📨 Send me a message and let’s have a chat.
🤝 Connect with me on LinkedIn or Instagram ()

30/05/2025

https://mailchi.mp/ba083aeb779d/the-surprising-connection-between-sleep-and-mental-health-the-power-of-tea-and-a-virtuous-cycle-you-want-to-know-about

Here's your May edition of Kinsei-Do Fitness Nuggets, our monthly newsletter that serves you little bites of health & performance wisdom! Enjoy!

28/03/2025

https://mailchi.mp/aed37da13eca/summer-is-around-the-corner-heres-how-to-get-in-shape-in-time

Here's your March edition of Kinsei-Do Fitness Nuggets, my monthly newsletter that serves you little bites of health & performance wisdom! Enjoy!

29/01/2025

Right in time for the Lunar New Year, the latest serving of fitness nuggets is out!

Happy Chinese New Year! Here's your January edition of Kinsei-Do Fitness Nuggets, our monthly newsletter that serves you little bites of health & performance wisdom!

30/12/2024

https://mailchi.mp/bc4f51a7a1bf/eat-stop-eat-again-achieve-weight-loss-goals-with-intermittent-fasting

Here's your December edition of Kinsei-Do Fitness Nuggets, my monthly newsletter that serves you little bites of health & performance wisdom! Enjoy!