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Hi, I’m Jono, a.k.a. ‘The Raven’…

I’ve been a PT for close enough to a decade, and involved & passionate about exercise & movement for the majority of my time on the planet. It’s often said in cultural mythology that The Raven represents prophecy and insight, whose responsibility is to act as an escort or guide for those undertaking spiritual journeys. I see it as my calling and responsibility to

guide all those seeking to undertake a body, health or fitness journey in the pursuit of creating positive, profound and lasting changes to their health. My just cause, or vision, is to create a culture in which the vast majority of people benefit-from and enjoy an optimal & sustainable level of health & fitness. My coaching philosophy (and point of difference) focuses on creating lasting change through education, integration and empowerment (‘teaching you how to fish’ rather than just ‘giving you the fish.’)

I encompass a holistic approach to coaching that covers ‘5 key elements’ of a body or health transformation (fitness, nutrition, recovery, lifestyle and mindset) that helps to uncover the ‘blind spots’ or pitfalls that so many people regularly fall into when attempting to create lasting change.

03/09/2026

🧀🌶️ Slow Cooked Queso Chicken Mac & Cheese

⭐ CBF Rating: ⭐☆☆☆☆ (1/5 – High Effort, High Reward)

Serves: 10

Nutrition (per serve)
~540 cal | 46g protein | 62g carbs | 13g fat | 5g fibre

Ingredients

Slow Cooker Chicken

🍗 900g chicken breast, diced (~2 lb)
🌶️ 120g red enchilada sauce (~½ cup)
🌶️ 80g canned diced green chillies (~⅓ cup)
🧄 2 tbsp garlic purée
🍅 400g fire-roasted diced tomatoes (~14 oz)
🧅 2 tsp onion powder
🧂 1 tbsp salt
⚫ 1 tsp black pepper
🌶️ ½ tsp cayenne pepper

Roasted Veggies

🫑 2 orange capsicums (bell peppers), diced
🫑 2 red capsicums (bell peppers), diced
🧅 1 large onion, diced

Mac & Cheese

🍝 672g dry pasta (~1½ lb / 24 oz)

Blended Queso Sauce

🥣 800g 2% cottage cheese (~3¼ cups)
🧀 100g reduced-fat cream cheese (~3½ oz)
🧀 150g extra-sharp cheddar, grated (~5⅓ oz)
🧀 30g cheddar cheese powder (~¼ cup)
🌶️ 120g red enchilada sauce (~½ cup)
🥛 150ml milk (~⅔ cup)
🧂 Salt & pepper, to taste
🌿 Chopped coriander/cilantro, optional

Method

1. Add all chicken ingredients to the slow cooker and stir.
2. Cook until tender: HIGH 2–3 hours or LOW 3–4 hours.
3. Roast capsicums and onion at 200°C / 400°F for 20–25 minutes.
4. Cook pasta for roughly half the packet cooking time, then drain.
5. Blend all queso sauce ingredients until smooth.
6. Stir roasted veggies, pasta and queso sauce into the cooked chicken.
7. Cover and cook on HIGH for another 15–20 minutes, until the pasta is tender and gloriously cheesy.
8. Stir well and divide into 10 serves.

⭐ CBF Rating Guide

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from Stealth Health Life ()

02/09/2026

🥩 Not all protein sources are created equally…

Peas, beans, yoghurt, steak, chicken and whey all contain protein.

But there’s a big difference between a food containing protein and being a protein-dense food.

If you’re trying to hit a higher protein target without blowing out your daily calories, protein density matters.

A simple way to calculate it:

Protein density = (grams of protein ÷ calories) × 100

As a rough rule of thumb, I’d consider anything above 10 a pretty decent protein source.

The higher the number, the more protein you’re getting for your calorie buck. 💪

That doesn’t make lower-density options like peas or beans “bad”.

Far from it.

They can provide fibre, micronutrients, carbs and plenty of food volume — all useful things in a well-rounded diet.

It just means I wouldn’t necessarily rely on them as my primary protein source.

If getting enough protein is the goal, build most meals around a protein-dense option like chicken, lean meat, Greek yoghurt or whey…

Then add your plants, carbs, fats and other foods around it.

Different foods. Different jobs.

Nutrition gets a lot easier when we stop asking whether a food is “good or bad” and start asking:

What job is this food doing in my diet?

01/09/2026

💪❤️CLIENT HIGHLIGHT: Emma French

Emma’s an absolute legend.

She runs businesses, manages businesses, is a busy mum of two teenagers… and for years, like a lot of women, her own health was the thing that always got pushed to tomorrow.

There was always someone else who needed her more.

Fast forward 18 months…

She’s lost 15kg, dropped 7% body fat, is stronger, fitter, and no longer dealing with the constant injuries and niggles that came from years of putting herself last.

But here’s the bit I think is pretty cool…

She didn’t count calories.

She didn’t weigh every mouthful of food.

She didn’t survive on salads or cut out all the foods she loves.

Instead, we focused on adding the habits that gave her the biggest return.

More strength training.

More protein.

More movement.

Better routines.

A bit more consistency each week.

That’s it.

Watching her confidence grow has honestly been one of the best parts.

To the point she’s even gone and started her own business selling women’s underwear. 😂

Now that’s confidence.

One thing we’ve worked really hard on over the past 18 months is letting go of the “mum guilt” and people-pleasing that kept telling her she had to put herself last.

Turns out, looking after yourself doesn’t take away from the people you love…

It gives them a healthier, happier, more energetic version of you.

Couldn’t be prouder of you, Em.

The results speak for themselves, but the person you’ve become along the way is the real win. 👊❤️

31/08/2026

🥜🍪 Peanut Butter Protein Cookie Dough Bites

CBF Rating: ⭐⭐⭐⭐⭐ (5/5 – stupidly low effort)

Makes: 6 bites

Nutrition (per bite)
~250 cal | ~13 g protein | ~17 g carbs | ~16 g fat | ~2 g fibre

Ingredients

* 🥜 180 g peanut butter (~¾ cup)
* 💪 60 g vanilla WPC (~2 scoops)
* 🍯 45 g honey (~2 tbsp)
* 🍫 45 g dark chocolate chips (~¼ cup)
* 🧂 Small pinch salt (optional)

Method

1. Add the peanut butter, WPC and honey to a bowl.
2. Stir until you’ve got a thick cookie-dough consistency. If it’s a little dry, add a small splash of milk or water.
3. Fold through the dark chocolate chips.
4. Divide evenly between 6 holes of a silicone muffin tray and press down.
5. Refrigerate or freeze until firm.
6. Keep them in the fridge for soft cookie-dough bites, or freezer for something firmer.

CBF Tip: These are pretty calorie-dense little fu***rs 😂 — one bite gives you roughly 250 calories and 13 g protein, making them a handy grab-and-go snack.

Inspired by

30/08/2026

Weight loss and looking better naked are two different things. 👀

If the goal is to lose fat, keep/build muscle and actually shape your body, there are four big pieces:

🔥 1. CALORIE DEFICIT — loses the weight

No deficit, no fat loss.

You don’t need to count calories, but you do need to consistently eat less energy than you burn.

A ~5–10% deficit below maintenance calories is a great place to start — enough to drive fat loss without making life unnecessarily miserable.

🥩 2. PROTEIN — protects the muscle

When you lose weight, you want as much as possible coming from fat — not muscle.

Protein helps preserve lean mass, keeps you fuller and costs your body more energy to digest than carbs or fats.

Aim for roughly 1.6–2.2g/kg/day.

🥦 3. FIBRE — makes the deficit easier

Fibre helps keep you full, supports gut health and naturally pushes you towards more fruit, veggies, legumes and whole grains.

A great target is around 15g per 1,000 calories.

Basically: the deficit creates fat loss. Fibre makes it easier to stick to.

🏋️ 4. STRENGTH TRAINING — shapes the body

Dieting makes you smaller.

Strength training helps preserve and build the muscle that gives your body its shape.

You can’t choose where you lose fat…

But you can strategically build muscle where you want more shape.

So if you just want to weigh less, create a calorie deficit.

If you want to look better naked, use the whole stack. 😏

Calories create the deficit.
Protein protects the muscle.
Fibre makes the diet easier.
Strength training builds the body.

That’s the fat-loss stack. 💪

29/08/2026

🍠🌶️ Cajun Chicken & Sweet Potato Bowl

CBF Rating: ⭐⭐⭐⭐☆ (4/5 – Minimal Effort)

Serves: 1

Nutrition (per serve)

~550 cal | ~47 g protein | ~59 g carbs | ~13 g fat | ~9 g fibre

Ingredients

🍠 200 g sweet potato, diced (~7 oz / ~1½ cups)
🍗 150 g chicken breast, diced (~5.3 oz)
🌶️ ½ tsp Cajun seasoning
🧀 30 g low-fat cream cheese (~1 oz / ~2 tbsp)
🍅 20 g tomato paste (~0.7 oz / ~1 tbsp)
🧄 1 tsp minced garlic
🫑 60 g capsicum (bell pepper), diced (~2.1 oz / ~½ cup)
🧅 40 g onion, diced (~1.4 oz / ~⅓ cup)
🧂 Salt & cracked black pepper, to taste
🧀 25 g mozzarella, grated (~0.9 oz / ~¼ cup)

Method

1. Preheat oven to 180°C / 360°F.
2. Add the diced sweet potato to a microwave-safe bowl with a splash of water. Cover and microwave for around 7 minutes to give it a head start.
3. Add the softened sweet potato to a roughly 720 ml / 24 oz oven-safe dish.
4. Add the raw diced chicken, Cajun seasoning, cream cheese, tomato paste, garlic, capsicum, onion, salt and pepper. Give the whole lot a good mix.
5. Sprinkle the mozzarella over the top.
6. Bake for approximately 45–50 minutes, or until the chicken is completely cooked through and the sweet potato is tender.
7. Let it sit for a couple of minutes, then get stuck in.

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from

28/08/2026

There are a million different ways to lose body fat.

Low-carb. High-carb. Keto. Vegan. Carnivore. Intermittent fasting. Macro tracking. Mediterranean. Whatever-the-f**k-is-trending-this-week. 😂

And people LOVE arguing about which one is best.

But underneath all the different rules, most successful fat-loss diets are doing the same basic thing:

👉 They help you consistently consume fewer calories than you expend.

That’s the mechanism.

The method you use to GET there is where individual preference comes in.

Some people love tracking macros because they enjoy structure and numbers.

Others would rather throw their food scales directly into the ocean. 😂

Some prefer fewer, larger meals.

Others function better eating regularly throughout the day.

Some thrive eating mostly plants.

Others would happily marry a ribeye. 🥩

The important question isn’t:

“Which diet is scientifically superior?”

It’s:

“Which approach helps YOU maintain a calorie deficit without making your life f**kin’ miserable?”

Because a theoretically perfect diet you can follow for 10 days will usually lose to a pretty-good diet you can sustain for months.

Calories determine whether fat loss happens.

Sustainability determines whether you can keep doing it.

Find the approach that gives you both. ❤️

27/08/2026

🌿🥩 Slow Cooked Lemongrass Beef Curry

CBF Rating: ⭐⭐☆☆☆ (2/5 - Effortful but worth it)

Serves: 6

Nutrition (per serve, without rice)

~500 cal | ~37 g protein | ~18 g carbs | ~31 g fat | ~5 g fibre

With ¾ cup cooked basmati rice:

~650 cal | ~40 g protein | ~52 g carbs | ~31 g fat | ~6 g fibre

Ingredients

Lemongrass Beef Curry

🌿 2 stalks lemongrass, smashed
🍃 6 kaffir lime leaves, lightly crushed
🌶️ 1 large red chilli, roughly chopped
🥄 200 g Thai red curry paste (~¾ cup)
🐟 80 ml fish sauce (~⅓ cup)
🥥 600 ml coconut milk (~2½ cups)
🤎 2 tbsp brown sugar
🥜 150 g roasted peanuts, finely chopped (~1 cup)
🥩 1.2 kg beef chuck or oyster blade, diced (~2.6 lb)
🎃 300 g pumpkin, cut into large chunks (~2 cups)
🫛 250 g green beans, trimmed and cut into thirds (~2 cups)

To Serve — Optional

🍚 ¾ cup cooked basmati rice per serve

Method

1. Add the lemongrass, kaffir lime leaves, chilli, Thai red curry paste, fish sauce, coconut milk, brown sugar and chopped peanuts to the slow cooker. Stir well.
2. Add the beef and pumpkin together and gently stir until everything is coated in the curry sauce.
3. Cover and cook until the beef is fall-apart tender:
* HIGH: 4½–5½ hours
* LOW: 7–8 hours
4. Add the green beans for the final 20–30 minutes of cooking.
5. Remove and discard the lemongrass stalks and kaffir lime leaves.
6. Divide into 6 decent serves and get stuck in.
7. If you want some extra carbs, serve with ¾ cup cooked basmati rice per person.

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from ❤️

26/08/2026

Fat loss gets a LOT easier when you stop thinking purely about what you to eat less of…

And start thinking about what you need to eat MORE of.

That’s the whole idea behind my Addition Before Restriction Method.

Before deliberately slashing calories, I focus on two things:

🥩 PROTEIN

Protein helps preserve muscle while you’re losing weight, keeps you fuller for longer, and has the highest thermic effect of the macronutrients — meaning your body uses more energy processing it.

🥦 FIBRE

Fibre adds volume to your meals, improves fullness, supports gut health and naturally pushes your diet towards more whole, nutrient-dense foods.

And here’s the cool part…

When you deliberately ADD enough protein and fibre, you’ll often naturally eat fewer calories without having to obsess over removing foods.

Less hunger.
More food.
Better muscle retention.
And a much easier calorie deficit to sustain.

Fat loss doesn’t always need more restriction. Sometimes it needs better nutrition first.

If you want a copy of my Addition Before Restriction Method, DM me or comment “CALORIE” below. 💪

25/08/2026

You don’t need to count calories to lose fat.

But you do need to create a calorie deficit.

There’s a pretty important difference. 👆

Over 11 weeks, I dropped 5.1kg and 4.3% body fat without tracking calories, weighing portions, cutting out foods I enjoy or living like a f**kin’ monk. 😂

Here’s what I actually focused on:

🥩 Protein first.
Most meals were built around a decent protein source. This helped control hunger and, importantly, maintain muscle while losing weight.

🥦 Plenty of fibre and veggies.
Fruit, vegetables and other high-fibre foods give you more food volume for fewer calories — meaning you can eat a big f**kin’ plate of food without blowing the calorie budget.

🍚 Slightly smaller portions of the calorie-dense stuff.
I didn’t remove carbs or fats. I simply eyeballed slightly smaller serves and replaced some of that volume with lower-calorie foods.

🍕 I kept flexibility in.
A few meals each week were whatever the f**k I wanted. No “good” foods. No “bad” foods. Just understanding that those meals still contribute to the overall energy balance.

⚖️ And I measured the outcome, not the food.
Daily bodyweight gave me feedback.

If the trend was heading down at an appropriate rate, I knew what I was doing was creating a deficit.

If it wasn’t, I could adjust portions.

That’s the bit people miss:

Calorie counting is a tool for creating and measuring a deficit. It isn’t the deficit itself.

And this isn’t just something that worked for me. It’s the same principle-based approach I’ve used successfully with clients like Emma and Heidi.

You can absolutely lose fat without tracking every calorie that enters your mouth.

You just need a system that reliably gets you eating slightly less energy than you expend — and feedback to tell you whether it’s working.

If you want a copy of the exact protocol I used, DM me or drop “CALORIE” below. 👇

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