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Strength By Fitness, Coach Mike
@strengthbyfitness.com
230 followers 200 following 830 posts
Personal trainer, Motivational, Health, Nutritional, PN1 & master coach @ Strength By Fitness.

Train well, be coached, read an article & enjoy our nutritionally rich, higher-SPC, high-protein recipes @ strengthbyfitness.com.
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Cape Town Vacation + Fitness & Coaching | Strength By Fitness.

Welcome to an amazing health and fitness boosting experience with Strength By Fitness weighted Fitness Hike & Coaching session.
Cape Town Vacation + Fitness & Coaching | Strength By Fitness. Welcome to an amazing health and fitness boosting experience with Strength By Fitness weighted Fitness Hike & Coaching session, on-location: Cape Town, South Africa. Weighted Calisthenics, sports combat, and yoga are also available together with our world class coaching. Cape Town Vacation + Fitness & Coaching | Strength By Fitness. Welcome to an amazing health and fitness boosting experience with Strength By Fitness weighted Fitness Hike & Coaching session, on-location: Cape Town, South Africa. Weighted Calisthenics, sports combat, and yoga are also available together with our world class coaching.
December 12, 2025 at 9:46 AM
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New Member Only Article | Strength By Fitness. IF you want to prevent type 2 diabetes, or reverse it, you have three massively powerful and influential habits at your disposal. Welcome to another fact-based Strength By Fitness article

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IF you want to prevent type 2 diabetes, or reverse it, if the damage has already been done, as it has for hundreds of millions of people around the world, you have three massively powerful and influential habits at your disposal. Welcome to another fact-based member-exclusive Strength By Fitness article.
November 27, 2025 at 1:29 PM
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Saturday morning is spent just like every other morning. Black coffee, breakfast and a lovely sunshine walk outdoors in the morning light.

Schedule your habits.

Coach Mike, Strength By Fitness
Saturday morning is spent just like every other morning. Black coffee, breakfast and a lovely sunshine walk outdoors in the morning light. Schedule your habits and do not rely on motivation to keep your healthy lifestyle moving forward. Coach Mike, Strength By Fitness Come rain, snow or sunshine, start every day with that outdoor walk 💪💪 Climb, run, hike, sprint, jump, strength train, bike, box every week, all year round. Do some of it very hard and some of it easy and light. Just schedule it and get it done, every week for the rest of your life. Fuel it all with nutritionally rich, higher-SPC foods. Packed with protein, fiber, micronutrients and enough healthy fats. Repeat daily for vastly better healthy fit outcomes 💪💪 One of our garden spiders that like to scare my wife when they come inside our house to say hello. Yes, I carry them back outside, so who knows, maybe the spiders think we are playing tag 😄. Coach Mike, Strength By Fitness
November 22, 2025 at 5:56 AM
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New Recipe | Strength By Fitness.

Members & Clients Recipe: Tofu, dates & orange smoothie. High 66 to 80 SPC & 56g of Protein.

Enjoy and happy eating.
strengthbyfitness.com/member-recip...
Strength By Fitness super tasty and nutritionally rich, exclusive member and client only recipe Tofu, dates & orange smoothie provides 56g of Protein, 22g of fiber, and a very high SPC between 66 & 80. That makes this another tasty Strength By Fitness winner. Paid Reader & Client Exclusive Recipe.
November 21, 2025 at 6:06 AM
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New Free 2 Read Article | Strength By Fitness. Quality Sleep is Just Another Habit and we will Teach You How to Build it Too.

Read it for free today, and while you are it, sign up for unlimited access to our member only articles.

Only 9$ per year.

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November 13, 2025 at 11:11 AM
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Going to do a live podcast next Wednesday on health, fitness, and nutrition. Tune in you too.

Episode 45 of the HealthyXSundays podcast, hosted by VegDietCoach and Mind Muscle Project, & me as the guest will make for an engaging & insightful conversation.

Wednesday, November 19th at 5:30 PM!
Coach Mike, Strength By Fitness live podcast hour. Wednesday 19th November. 1200 UTC. Topics are fact-based health, nutrition and fitness.
November 12, 2025 at 1:47 PM
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New Member Only Article | Strength By Fitness. The man who remained young.

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Strength training, injury-free, 80-year-old men can be as strong as a 35-year-old gym goer. And running is no different. All it takes are maintained habits. Exclusive Strength By Fitness Member Article. Join today, only 9$ Per Year for unlimited access to all of our client and member articles and recipes. In this article we talk about our own elderly clients, and a n1 example of a 80 year old man with a lifelong history of weekly endurance and strength training and how active 80 year old Fitness people compare to average 35 year old gym goers. New Member Only Article | Strength By Fitness. The man who remained young. https://strengthbyfitness.com/the-man-who-remained-young-healthy-habits-vs-ageing-exclusive-member-article/
October 31, 2025 at 9:09 AM
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Good habits will always move everyone in the right direction. Your genes then decide just how far your ceiling goes or the pace of progression.

But everyone who maintains healthy habits across fitness, nutrition, sleep and recovery will always improve.
Good habits will always move everyone in the right direction. Your genes then decide just how far your ceiling goes. For every single person on the planet, this means becoming way healthier and fitter over time, and as long as you maintain those habits, the positive outcome won't go away. Exclusive Strength By Fitness article for our paid readers and coaching clients. A paid reader subscription only cost 9$ for one whole year of unlimited access to all our exclusive member and client articles and recipes.
October 29, 2025 at 8:56 AM
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New Article | Strength By Fitness. Kids and Fitness. Massive benefits for life.

As adults, lead by example.

strengthbyfitness.com/regular-exer...
become healthier kids than their sedentary peers, something which provide long-lasting benefits throughout adulthood too. Welcome to another fact-based Strength By Fitness article. Those fitter and healthier kids eventually go on to become fitter, healthier adults with a higher quality of life, a higher physical, work, and cognitive capacity and performance too. Not to mention vastly better health trajectories in body, mind, and mortality across all of life. Assuming they maintained their healthier habits and weekly fitness routine as adults. No matter when you embrace a healthier life, you are going to change all these trajectories, aging process, and your quality of life for the better, but while it is never too late to pick up a healthier, fitter life, the earlier you start, the better off you are. Ergo, as adults, we need to get back to promoting regular sports and health-friendly non-competitive habits in food, exercise, and daily physical activity for all kids around the world in a much better way than what is currently happening. Peoples home environment, support and encouragement matters greatly for adherence, and this holds true not just for kids, but adults too. Make your home environment health, food, and fitness friendly.
October 2, 2025 at 9:01 AM
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Great coaches speak plainly.

Understanding science and real-life progression over time isn't always easy.

But plenty of coaches and personal trainers, nutritional coaches do, but being able to coach that complex stuff in simple client-friendly ways that's pure gold & even rarer still.
Strengthbyfitness.com for your unlimited human-led online coaching needs. Public higher-SPC, high-protein, fibre-rich recipes. Fact-based articles covering health, nutrition, fitness, strength, endurance, ageing and sustainability. Once done reading, sign up for our world-class coaching and enjoy unrivalled all-year-round, unlimited private coaching from a real human coach instead of a lackluster AI for just 900 US$ per year.
September 19, 2025 at 6:43 AM
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New Article | Strength By Fitness. What Is Fitness? Our Case Against Making Hypertrophy the N1 Fitness Pillar.

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New Article | Strength By Fitness. What Is Fitness? Our Case Against Making Hypertrophy the N1 Fitness Pillar. In this article Strength By Fitness Coach Mike discusses why it is demonstrably better to make Strength, athletic performance, health and endurance your main fitness pillars and simply enjoy the nearly maxed out hypertrophy you will get for free. Relative to making hypertrophy the be all end all of your lifelong fitness journey. The TLDR. When hypertrophy is the n1 pillar health, strength, athleticism, endurance, speed and power all progress worse than they could have. And with no real additional hypertrophy gains anyway
September 12, 2025 at 8:48 AM
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When daily life starts anew each morning with a cup of water, some black coffee, wonderful morning sun, and some movement, a nutritionally rich high-SPC, high-protein & fiber breakfast
How Strength By Fitness coaches Mike and Mida start their daily life every morning, all year round. Photo by Coach Mike, Strength By Fitness
September 12, 2025 at 6:45 AM
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Just another fine art nature photo of mine from some years ago. Amazingly serene autumn forest area and walk. So beautiful and calm in a deep deep mountainous forest.
Just another fine art nature photo of mine from some years ago. Amazingly serene autumn forest area and walk. So beautiful and calm in a deep deep mountainous forest. Nature photography by Coach Mike, Strength By Fitness 💪💪.
September 11, 2025 at 6:19 AM
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New Recipe | Strength By Fitness.

High-protein sweetcorn, tofu nuggets, and pepper fritters meal.
103g Protein, SPC 66 to 80.

Enjoy and happy eating.
strengthbyfitness.com/high-protein...

#healthyfoods #plant-based #blueskynutrition #high-proteinrecipes
Who doesn’t enjoy a tasty, nutritionally rich pepper fritter meal served with crunchy, protein-filled homemade tofu nuggets? Well, that is exactly what Strength By Fitness is handing out with this nutritionally rich, high-protein ( 103g in total ), higher-SPC soy nugget, pepper fritter recipe. As always, with our many meals, this one is absolutely packed with health-promoting nutrients per unit of energy. Enjoy. Mike & Mida
August 20, 2025 at 1:15 PM
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New Article | Strength By Fitness. The Unilateral Curl to OHP.

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#blueskyfitness #exercise #strengthtraining #Fitness
New Article | Strength By Fitness. The Unilateral Curl to OHP. From the Strength By Fitness exercise Library: Everything you need to know to perfect the Standing Curl To Overhead Press. Fact-based coaching, recipes, exercise, health and nutrition from Strength By Fitness
August 14, 2025 at 9:58 AM
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When do you guys do your exercise?

As a natural early bird, I have come to enjoy getting my morning walk and gym done before work.

Used to train after work in my 20s & could never fall asleep before 0100.

So this early bird gym routine suits me better and provides far better sleep, too.
When do you guys do your exercise? As a natural early bird, I have come to enjoy getting my morning walk and gym done before work. Used to train after work in my 20s & could never fall asleep before 0100. So this early bird gym routine suits me better and provides far better sleep, too. Answer with a reply or quote post.
July 15, 2025 at 7:28 AM
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Fitness Plan | Strength By Fitness. The first main pillars of creating a world-class boxing foundation.

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Strength By Fitness Exercise Library: Boxing Foundation, The First Pillar. Every good martial artist needs a good, solid foundation to build stackable techniques and movement upon. This holds true even if you only include weekly sports combat in your fitness life for the fun, and wonderfully beneficial exercise and outcomes it provides. Welcome to Strength By Fitness fact-based fitness life & coaching.
July 10, 2025 at 9:57 AM
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3/. Its also a slightly unrealistic list. Higher-SPC food items such as spinach do contain protein, & make for an excellent daily addition unless you have allergies/intolerances.

But 100 calories from spinach is ~ 540 grams. That is a gigantic food volume per 100 calories & ~ 14g protein.
July 3, 2025 at 8:56 AM
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2/. Outside of seitan, this list lacks a few standout processed high-protein plant-based items such as vegan mince ( textured vegan protein foods, mostly based on soy/quorn). Which roughly ranks ~ as high or better on SPC, but with slightly better amino acid profiles & fiber.
Data from Strength By Fitness ranked and curated list of nutritionally rich plant-based high-protein, high fiber, higher-SPC meals, and food items at https://strengthbyfitness.com/top -ranked-plant-based-spc-meals/. A curated public list for omnivores will be published later this year to complement our growing curated plant-based list.
July 3, 2025 at 8:55 AM
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Not a bad list at all. And by most accounts, protein per 100 calories is a solid way of approaching your food choices. It's a big contributor to getting those nutritionally rich high-protein, higher-SPC food choices, together with fiber per unit of energy.

Some pointers, however.

1/..
July 3, 2025 at 8:53 AM
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I don't just coach health, fitness, yoga, food, and nutrition together with my wife ( she is the yoga teacher ) at Strength By Fitness.

But I have enjoyed occasional photography for a large part of my life too.

One of my fine art photos from a few years back for #stunday.
A beautiful fine art capture of mine from a few years back. Yep, we dont just coach fact-based health, fitness, food and nutritional habits over at strengthbyfitness.com , both me and my wife have enjoyed nature and its vast beauty for decades, with the occasional photographic adventure over the years too. This grand snail photo was not staged by me, I have always preferred to capture nature and life just the way it happens. So this beautiful snail was enjoying its throne one morning all by itself out in our garden. Swiftly memorialised forever by me.
June 29, 2025 at 9:06 AM
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Fitness Plan | Strength By Fitness. Bodyweight, outdoor gym plan, this is day 3 of 3.

JM press, lateral raise, rear raise, unilateral standing shoulder press, RDL and biceps curls. No dumbbells? Not a problem, use a weighted backpack 💪💪.

Link to the plan in the next post.
Welcome to day three of Strength By Fitness 3-day strength training Per Week: Bodyweight and outdoor gym Plan. JM press, lateral raise, rear shoulder raise/row, unilateral shoulder press, biceps curl, and unilateral RDL + optional slow running or heavy bag boxing are on the menu for today. Use a weighted backpack if you lack access to a proper set of dumbbells or kettlebells. Strengthbyfitness.com for more fact-based content, plans, and coaching for health, fitness, and nutritionally rich, higher-SPC food choices and recipes.
June 28, 2025 at 11:07 AM
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Looking for a lifelong foundation to vastly improve health, fitness, aging and body composition?

2 to 4 resistance sessions per week.
~ 1.6g/kg/day of protein.
》Can be stretched with beneficial outcomes to ~ 2.5 IF it's part of nutritionally rich higher-SPC foods.
2 to 3 aerobic sessions/week.
Another one of my fine art photos taken many years ago during a beautiful snowstorm as if I were standing in a completely different world. Visit strengthbyfitness.com for fact-based articles on health, fitness, habits, aging, strength training, aerobic exercise, running, healthy recipes rich in nutrients, protein and higher SPC. Most of our article library is available for free to the public. Strength By Fitness also coaches clients worldwide, online and in person. Sign up if you need unlimited human-led coaching instead of inaccurate AI slop.
June 28, 2025 at 6:35 AM
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“Because of the importance of muscle, both as a functional organ and as a metabolic organ, muscle depletion (or low muscle mass) is an independent predictor of poor health outcomes,”

Carla Prado, PhD, RD, director of the Human Nutrition Research Unit at the University of Alberta in Edmonton.
The more excess body fat, the worse your health outcomes at large. The more lean muscle mass you have built from steroid-free exercise, the better your health outcomes. In the same way, the better your cardiovascular capacity, the better your health outcomes become. This fact-based reality gives us a very powerful correlation & causation between our ongoing habits & our resulting health outcomes over time. Nutritionally rich foods with plenty of fiber, micronutrients and protein per unit of energy make for a vastly healthier and leaner life. When you combine this with weekly strength training and aerobic exercise ( pick the weekly ratio you enjoy the most and worry less about what some are calling the optimal ratio ) those health outcomes, and physical and cognitive capacity all shoot through the roof. The issue behind poor health is neither fat nor carbs. It's eating too much nutritionally poor lower-SPC foods, and maintaining weekly habits thats too sedentary.
June 18, 2025 at 5:47 AM
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Day 3.

1.
Jm press on elbows, stationary lunges.

2.
V pushups or wall-assisted handstand pushups if you are strong enough + mountain gorilla.

3.
RB kickback, triceps extensions.

4.
Lateral raise, biceps curl.
Day 3. 1. Jm press on elbows, stationary lunges. 2. V pushups or wall-assisted handstand pushups. + mountain gorilla. 3. RB kickback, triceps extensions. 4. Lateral raise, biceps curl. Finish with a longer, jogging or interval striking on a heavy bag. Easy, simple yet effective outdoor gym, bodyweight exercises assisted with smart, easy extra load through a weighted vest, or a stuffed backpack and affordable resistance bands. All that's required is a bar or branch to do pullups. Bars or objects to do dips on. Something to stick your feet beneath. And resistance bands or a weighted down backpack or other weighted object that can be lifted and held with 1 hand 👊👊.
June 13, 2025 at 11:36 AM