SHIFT-SPARK
Changing where I put my energy.
Rebuilding fitness, confidence and resilience through training, better choices and small, repeatable steps.
THE STORY SO FAR
A real rebuild, one choice at a time.
Shift-Spark is an honest record of changing direction: rebuilding health, returning to movement and learning what makes progress last. It is not a polished before-and-after story. It is the work in the middle — running, cycling, strength, food, mindset and the ordinary decisions that add up.
The aim is simple: put energy into the things that make life stronger, then keep showing up.
FOLLOW THE JOURNEY
Follow the Shift
I’m documenting the progress, setbacks, lessons and numbers as I work towards becoming fitter, healthier and more capable. Subscribe and I’ll send new posts straight to your inbox.
No spam. Just new Shift-Spark posts and occasional updates.
LATEST FROM THE JOURNEY
Notes from the road.
-
Going Further, Without Explaining Myself
Extending my running distance to 13.5km brought fresh confidence, a slower parkrun and a new belief that a…
-
Running Slower, Feeling Stronger | My Parkrun Progress
Not every parkrun needs to be a personal best. This morning I slowed things down, rediscovered a running…
-
A Little Less Watch, a Little More Headspace
New parkrun course PBs, a pacing lesson from my wife and a simpler watch screen are helping me…
MORE THAN WEIGHT LOSS
The whole life moves together.
Body
Running, cycling, swimming and strength work — rebuilding capability without pretending every session is easy.
Mind
Confidence, resilience and the mental barriers that often matter more than pace, distance or numbers.
Life
Food, alcohol, work, rest and routine — the everyday context that shapes whether change can endure.
THE APPROACH
No hacks.
No heroic reset.
Build a foundation. Make the next useful choice. Repeat it often enough that it becomes a life.
- Consistency over intensity
- Curiosity over judgement
- Progress that survives real life