The Sapien Method

25/11/2025

If you feel stuck, this is your chance to reset.

30 minutes - Real answers

DM - AUDIT and I’ll take it from there.

24/11/2025

Ozempic/GLP-1 real talk 💉

• Protect your muscle: high protein + lift weights
• Have an answer ready when people ask
• Don’t let your mates think they’re failing

Come out leaner AND stronger, not just smaller.

21/11/2025

People love to bash the smith machine but most of that comes from not understanding how to use it.

It is not better or worse than free weights.

It is just a different tool that can help you train with more control, more confidence, and more focus.

Use the tool that matches your goal.

19/11/2025

Before you jump on the creatine trend, get the full picture.

My free video cuts through the noise and shows you what creatine actually does in simple English.

17/11/2025

You do not need 1 gram per pound of protein.

Most of the benefit comes from eating around 0.75 to 0.8 grams per pound.

Simple, realistic, and works for men and women.

Base it on your ideal bodyweight if you are carrying extra weight.

1 gram per pound = 2.2 grams per kilo

0.75 to 0.8 grams per pound = 1.65 to 1.76 grams per kilo

14/11/2025

Everyone wants hacks, shortcuts, and flashy routines…

But the people who actually change their bodies?
They master the boring.

Nourishing foods. Weights. Cardio. Consistency.
Not sexy, just effective.

If you’re done chasing shiny distractions and finally want a method that actually works… you’re in the right place.

Follow for simple, proven principles that get results.

12/11/2025

Full disclosure: I got this recipe from Cook Beautiful by but I’ve made it my own over time.

It’s simple, hearty, and hits the spot this time of year.

Full chicken. Real ingredients. Packed with protein and nutrients.

Doesn’t get more Sapien than that. 🥣💪

11/11/2025

I wasn’t expecting snow in Pound Ridge today… but a promise is a promise.

Intention and controlled aggression matter in every squat.
Most people underestimate how much your mindset walking up to the bar dictates the entire lift.
If you approach it timid, the weight wins.
If you approach it with purpose, you win.

Get your setup right.
Brace.
Own the bar before it ever leaves the rack.

Follow me for more simple, practical training tips that actually help you get stronger.

09/11/2025

08/11/2025

Your blood work matters…
but it doesn’t tell the whole story.

A massive 10-year study on firefighters found that push-up strength was a surprisingly powerful marker of long-term heart health.

Not a perfect test — but a simple, free, meaningful one.

Try this today:
1 minute.
Good technique.
Record your number.
Retest in 12 weeks.

If the number goes up… your health is trending in the right direction.

Save this and give it a try.
And follow for more simple, science-backed fitness and nutrition.

06/11/2025

The Assault Bike… the machine everyone loves to hate.
Full-body, low-impact, brutally honest.

✅ Warm-ups
✅ Zone 2
✅ 20/10 intervals that humble anyone

It runs on air — the harder you go, the harder it hits back.
Simple. Brutal. Effective.

Follow for real-world training tips 💪