The foundation of physical development
Strength, mobility, stability — and how they interact. In the ThriveZone framework, training is the absolute base: it carries the other pillars, makes you resilient and keeps you in full function over the years. Scientifically grounded, practically doable.
It starts with strength — the primary capacity everything builds on. Plus the mobility that lets you move freely, body composition, and endurance as the strongest longevity marker. Further lessons on stability and programme design will follow.
New: the exercise library — every exercise with a video, the three cues that matter most, common faults and a progression, organised by movement pattern.
Hinge and Single Leg
The hip under load: the hip hinge (RDL), single-leg strength (step-up, Bulgarian) and rotation — and how to put it all together over the weeks into a load-ready hip. Part 3 of the hip series.
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Activate and Lengthen
Get the glutes recruiting cleanly again — from a held glute bridge to the hip thrust — and lengthen the front actively. Why static comes first. Part 2 of the hip series.
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Why Your Hips Feel Stuck
A stiff hip, a nagging lower back, that packed-in feeling after sitting — almost always the same pattern: dominant in front, weakly recruited behind. Why straightening the pelvis isn't the goal, with a self-check. Part 1 of the hip series.
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What actually causes a heart attack
Nobody dies of a cholesterol reading — people die of plaque. What really happens inside the artery wall, why ApoB is the necessary condition, what inflammation genuinely contributes — and why the most heavily marketed idea in artery health is the most thoroughly failed one.
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Defuse your day
Training offsets a lot — but if you sit for twelve hours after, you work against yourself. The levers against a sedentary day, and how technology becomes an ally. Part 4 of the shoulder series.
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Learn to pull
Shoulder blade first, then pull — the pulling progression from the scapula to a strong shoulder overhead. Why corrective is only the ramp. Part 3 of the shoulder series.
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Centre and open
The practical core: centre the cuff, open the front, control the shoulder blade — plus the often-overlooked building blocks, serratus and thoracic spine. Part 2 of the shoulder series.
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Why your neck tightens
The pattern behind neck tightness — short in front, weak down back, overactive up top. Why building function beats correcting posture, and how to find what's holding you back. Part 1 of the shoulder series.
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VO₂max — the one number that predicts your life
The strongest single predictor of a long life. How much you really need, how to get there — and why the goal is "enough", not "maximum". With over 20 verified sources.
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Strength training — the base that carries everything
Strength is reserve — for metabolism, joints and the years that count. Why just 30–60 min/week move a lot, which basic lifts really carry, and how to build progressively.
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Mobility — what it actually is, and what you can do yourself
Why mobility is a continuum with stability, why your stiffness is largely control — and nine exercises that really carry. With examples from the studio.
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Body recomposition: build muscle and lose fat — at the same time
Why it works scientifically, who it reliably works for, and how two hours of training a week are enough. With Mirko's journey: 8 kg of muscle, 6 kg of fat, zero prior experience.
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Visceral fat — what it is and why it matters
The fat deep in the abdomen, metabolically active — even under a lean exterior. What it is, how to gauge it with a tape measure, and what drives it. Calm, with sources.
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What helps against visceral fat
What actually works: endurance, strength, nutrition, sleep, stress — and why together they beat any single lever. For 2–4 hours a week.
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The Training pillar keeps growing: strength, stability, programme design. Sign up and you'll get each new lesson first — and if you have a concrete training need, a trial session at the studio is the most direct route.
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