Wole Adesemoye | Hormone Fat Loss Coach

There’s a Japanese art called Kintsugi. When pottery breaks, instead of hiding the cracks, they repair it with gold. The break becomes part of the piece. Sometimes it ends up more valuable than before it broke. My jujutsu coach @henriquerezendecs told me that story during my first jiu-jitsu session back after the rib injury. I sat with it for a while after. Two years without stepping on stage. Nerve damage. Atrophy on my right side. Surgery that took away function I’d spent decades building. I won’t lie and say I handled all of it well. There were weeks I didn’t recognise my own arm. But I also know this isn’t the hardest thing someone could be carrying. There are people fighting things far heavier than a shoulder injury, illnesses that don’t have a rehab program, situations with no comeback story waiting at the end. Mine has an end. I just have to walk toward it. Vince Lombardi said perfection isn’t attainable, but if you chase it, you catch excellence instead. I’m not chasing the body I had before. I’m chasing what’s next, cracks and all. Pro debut is still the plan. Just built differently than I thought it would be. If you’re rebuilding something right now, your body, your business, your health,,you don’t need to hide the break. You need to work with it. DM “CREW” if you want to talk about getting back to the version of you that’s still ahead of you, not behind

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The best cardio for fat loss? The one you actually enjoy and can stick too. 🔥 Don’t overthink cardio or chase the “perfect” workout. Find something you enjoy, stay consistent, and focus on the bigger picture. For me, that’s incline walking at 6 km/h and 6% incline, aiming for around 120 BPM. And if you hate cardio? You don’t have to do it. Focus on your overall calorie intake and creating a sustainable calorie deficit. Keep going. Stay consistent. Believe in yourself. 💪🏾

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13.5-hour night shift. Rib injury. Still showing up. 💪🏾 Two weeks ago I cracked a rib. Jiu-jitsu stopped, lifting slowed right down. I’m normally in the gym or on the mats 5 times a week, the last two weeks I managed 7 sessions total, and honestly that number annoyed me more than the injury did. But 26 years on the fire ground has taught me the same lesson training keeps teaching me: ignoring an injury doesn’t make you tough, it just makes the recovery longer. So I got it checked properly. Didn’t guess. Didn’t push through it because I didn’t want to lose momentum. Gave it the time it needed instead of the time I wanted to give it. That’s the bit people skip. Everyone wants the comeback. Nobody wants the boring two weeks before it. I’m back in now. Not jumping straight back to 5 sessions, building back up properly, one session at a time. Injured or not, exhausted after a night shift or not, you still get to choose whether you show up. That choice is the actual training. Ever pushed through an injury and made it worse? Tell me about it below.

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Big brother energy. Over a decade of friendship, and this photo pretty much sums it up, two grown men grinning like idiots because we’re genuinely happy to see each other. Mike O’Hearn has been more than a training partner or a mentor in this industry. He’s been a constant. Someone who’s been in my corner through the version of me still figuring things out, through the IFBB Pro card, through building Precision Performance Coaching from nothing, and through the years of balancing all of that with 26 years on watch as a firefighter. He’s not the guy who only shows up for the photo op. He’s the one who shows up for the phone calls at odd hours, the honest conversations most people avoid having with you, the moments behind the stage lights and the highlight reels that nobody else ever sees. Mike, thank you. For over ten years of showing up. For being there when I needed you the most, without me even having to explain why. For the honesty even when it wasn’t easy to hear, and for never once making me feel like I was asking for too much. Brotherhood like this is rare. Most people go their whole lives without finding it. I don’t take it for granted, and I never will. If you’ve got someone like that in your corner, someone who builds you up when the cameras are off, tell them today. Don’t wait for a photo to remind you.

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Disagree. 🚫 Someone’s always got an opinion about your pace, your progress, what you’re “still” capable of. Disagree with them. Especially disagree with the version of you that shows up on a bad day ready to believe it. I’ve been counted out before 🙃 told I’d peaked, told this level wasn’t realistic for me anymore. Every time, I let that fuel the work instead of feeding the doubt. Not gonna lie, I’m nowhere near this shape right now. Life, shifts, stress... it all takes a toll, and I’m not going to pretend otherwise. But when things get hard, that’s when I go back to remembering who I am and what I’ve already built. Not to live in the past, but because it’s proof I can do it again. 💪🏾 You’ve overcome things people doubted you could. You didn’t get here by accident. Whatever you’re being counted out on right now, your body, a goal, a comeback, you’ve already proven you can do hard things once. Go do it again. 🔥 💬 What’s something you achieved that people didn’t think you could? Tell me below, let’s remind each other what we’re made of.

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