Three key ingredients....

As individual ingredients then sure, they have purpose and use.

If you just looked at the ingredients in isolation you don’t really get to the point of making the coffee you wanted in the first place though. 

Combine them together though and you have a beautiful Americano.

This is much the same as changing our body, health and fitness. We can do things in isolation all to often.

We can sometimes focus on 1 or 2 ingredients and parts of it and then other bits aren't done and it results in an incomplete change or not getting what you wanted.

Just as the three ingredients in this coffee; there are three ingredients to the best results. 

If you had just three things to do, to focus on, to make your body change and be what you want, do these:

1. The coffee - the key ingredient - EAT WELL

Just as coffee isn't coffee without a shot of the black gold, changing your body isn't likely to happen significantly without a solid nutritional plan.

Eating ‘clean’ is a start but all too often falls apart when you have a cheat meal or day!

The best way to start? Track your food intake, stick to your calories and then work on making what makes up those calories better nutritionally and on a macro and micronutrient level


It sounds simple, just move, lift and exercise. In essence it is simple but actually doing it can be complex.

However, it doesn’t have to be complicated. Lifting weights helps promote lean muscle, be stronger, more coordinated and injury proof and doing conditioning helps us to be fitter, healthier and less out of breath! 

A lot of us start with just diet which is fine and you will still see progress but if you want to accelerate the progress and shape what you look like after the body fat has gone then the training part is vital too. 


In the pursuit of perfection and progress we all too often forget how important rest and recovery is in the pursuit of trying to train more, move more and eat better. That's all relevant but so is recovering, resting and being able to then train harder. 

Don't get lost in "the grind" as you'll likely end up burnt out, spinning your wheels or getting frustrated. Rest and recovery matters and plays a big role. 

Just as coffee, water and milk combine to make an americano, eating well, training and recovering sensibly combine to make an awesome but sustainable body change. 

Interconnect the three, not just focus on the one. #WeRiseTogether

John ClarkComment