Hi, welcome to Kinsei-Do Corner! I'm your host, Jo, and on this show, I normally sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

But today’s episode is a little different.

In this mini-episode, I am reading out a health and performance tip that I first shared in the inaugural edition of my email newsletter, the Kinsei-Do Fitness Nuggets. Every month, I share an actionable health and performance tip that you can implement to live your healthiest, happiest and highest performing life.

If you often find yourself waking up on Monday morning feeling even more tired than you did on Friday, and thinking you'd need another two nights' of sleep to recover from the weekend, then there's a high chance you're suffering from 'Social Jetlag'. Luckily for you, there are ways to combat this phenomenon, and I share them in this super short and immediately actionable episode.

Ready? Here we go….

Welcome to Kinsei-Do Corner. I’m your host, Jo, and on this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

On today’s episode I had the pleasure of catching up with my old friend, former room mate and client, Gio, to talk about the Performance Coaching journey we took together in early 2022, and how this has positively impacted and continues to impact his life ever since.

I essentially became a Performance Coach - as opposed to “just” an online trainer - via the certification program from one of the leading coaching companies in the world, Hintsa Performance, and one key part of this very rigorous program was working through Hintsa’s entire Circle of Better Life coaching methodology with a real practical client for 5 months. Gio was this client, and through the work we did together, I became a better coach, and Gio - as you will learn in this episode - developed and refined the systems, habits and routines that allow him to lead his best life.

So, if you ever wondered how coaching works, what a coach does and whether you too could benefit from working with one, you’ll find all the answers in this fantastic conversation with Gio!

Welcome to Kinsei-Do Corner. I’m your host, Jo, and on this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

On this episode I sat down with film director and content producer Sean Monteiro, who is not just a master of his craft, but also an incredibly wise, funny and all around awesome dude, and we went to town on a whole host of topics and stories!

Sean, who is half Australian, half Indonesian, and an alumnus of the British School Jakarta (where I work), grew up playing tons of different sports, from football (both Aussie Football as well as regular) to badminton, and continues to be active and try a variety of activities up until now. We touch on the physical and mental benefits of keeping fit and in shape, especially in a job and an industry as demanding as the film industry, where long hours and even working through nights on end are common.

In the second half of our wide ranging conversation, we explore why actors and actresses nowadays, especially in certain types of films, are so incredibly fit, and what it takes to achieve such physiques. From Hugh Jackman to Gal Gadot, we’ve all seen the results of their hard work on screen and in magazines, but to hear the inside take from someone in the industry is exceptionally fascinating.

Welcome to Kinsei-Do Corner. I’m your host, Jo, and On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

In this episode I had my old high school friend and fellow mixed Chinese Malaysian / German, Mark D, on the show, and we took a fascinating and utterly intriguing deep dive into the sport of ballroom dancing, which he has been doing competitively for more than a decade. From the incredible physical as well as mental demands that this sport places on its athletes, to the many life lessons dancing has taught him, this was an amazing conversation that opened my eyes to a sport and a world that I frankly knew almost nothing about.

On top of that, Mark works as a visual effects specialist on some of the biggest movies and TV shows out there, which needless to say is a highly demanding, yet probably not a very health promoting line of work, where long hours and a lot of sitting are the norm.

Check out this episode to learn from Mark’s wonderful experiences and stories, and be inspired to live a life full of purpose, drive and motivation!

Welcome to Kinsei-Do Corner. On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

In today’s episode I have the immense joy of chatting to Naomi, an old friend from my high school days - back in the last millennium! - about how she has managed to keep healthy and fit in the last 20+ years, and continues to do so while working a full time desk-bound job, from home.

Unlike many of the guests on this show, Naomi is not connected to the health and fitness industry, in that she isn't a coach, doesn't step foot into a gym very much and doesn't have any athletic or competitive ambitions - apart from when playing tennis with her neighbour! - yet keeps in great health and prioritises all the foundations of an optimal lifestyle such as sleep, good nutrition and regular movement.

If you're faced with the reality of a job and/or life circumstances that don't provide many opportunities for lots of movement and time to exercise, then you'll definitely want to check out this episode to get practical tips and be inspired by Naomi's simple yet effective methods!

Welcome to Kinsei-Do Corner. On this show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.

In today’s episode I have the great honour and pleasure of speaking to Dr Eoin Everard, who is an expert in physiotherapy and pilates, but on top of that, he’s truly a world class runner. You’ll probably think I’m joking when I rattle off his personal best times, but trust me, I’m not:

I bet I have your attention now, don’t I?

However, in this episode, we don’t focus on his achievements, but rather, we dive in to how you can apply Eoin’s incredible knowledge and training tips to become a better runner or endurance athlete yourself. Not only that, we also - of course - talk about CrossFit and Functional Fitness, and how you can build your aerobic capacity and make sure you’re not afraid of those running WODs anymore!

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If you enjoy this episode, the tips shared and the lessons learnt, I think you'll also enjoy my monthly newsletter, the Kinsei-Do Fitness Nuggets. Just head over to kinseido.fit/nuggets to sign up.

And last but not least, please visit the two resources Eoin mentioned in the show:

backawarebelt.com

everardpilates.com/book

Hello hello, friends of fitness and the Kinsei-Do Corner, and welcome to 2023!

My name is Johannes, and I’m your host on this show where I sit down with coaches, athletes, fitness enthusiasts and regular Janes and Joes, to talk about health, fitness, happiness and high performance in the context of their lives. My goal is uncover their habits, routines, lifestyle choices, attitude and mindset, and how they strive to be the best they can be, and live their lives to the fullest every single day.

In this episode I had the pleasure of speaking to Coach Demy Barumalang, whose extensive life journey to date is just nothing short of fascinating. From humble beginnings and dreams of becoming a professional basketball player, to finding himself working all sorts of odd jobs before stumbling into the fitness industry, Demy’s journey shows is full of incredible twists and turns.

This is a long episode, but trust me when I say that once Demy gets going, you’ll be totally hooked and the hour will just fly by!

Please enjoy my conversation with the incredible Demy Barumalang!

In this final episode of 2022, I had the immense pleasure of sitting down with perhaps the Fittest Family in Indonesia, Ryan, Inez and Sophie, from Malang. 

Ryan, who's been on the show a number of times already, is the co-owner of VPT Strength Club together with his wife, Inez, who is a highly accomplished powerlifting, bodybuilding and CrossFit competitor (yes, all three!) herself. Rounding off the esteemed guest list was Inez' 16 year old daughter, Sophie, who I've had the pleasure of seeing first hand tearing up the competition floor at this year's Magnus Iron Games.

With guests of such pedigree and combined experience, it's no wonder our conversation was extremely wide ranging and took us from Inez' experience of competing at the 2010 CrossFit Regionals, to raising active and healthy children, and everything in between!

If you are a parent trying to get your kids off the couch and away from their devices more often, or if you're an avid athlete (from teen to masters) looking to be competitive and awesome like the Townsons are, or even if you just want to get (back) into fitness and do something good for yourself, I promise you'll find some advice and nuggets of wisdom in this conversation. Enjoy!

Welcome back to Kinsei-Do Corner! In this episode, which - hard to believe - is already the 40th episode of the podcast, I had the immense pleasure of sitting down with one of Indonesia’s fittest women, Sofia Haghia.

Sofia used to be a professional climber before becoming a fitness trainer and finding CrossFit in 2018, and she’s never looked back since her first workout.

In the CrossFit Open this year (2022), she came in in the top 100 females in all of Asia, which is one heck of a feat, but what’s even more impressive about Sofia is that she’s not only a superstar in the gym, but in life as well.

Listen in to this episode to find out how she does it, and what you can take away for your own life to (try to) be as awesome as Sofia is!

In today's episode of the Corner, I sat down with the first person from the local functional fitness that I met after coming to Indonesia seven years ago, Coach Oka T. It was the early days of Kinsei-Do's fitness bootcamp back at the Breeze in BSD, and at maybe the 3rd or 4th session, Oka showed up, supported the bootcamp and provided a fantastic role model for all the other participants, and I've been a fan of him ever since.

We talked about his early days in CrossFit in Indonesia, how he got hooked on it, became a bad ass athlete and most recently, hung up his boots and transitioned full time into coaching.

If you enjoyed my previous episodes with some of the other OGs of the local scene like Ant, Jemima or Adit, you're sure to love this episode as well!