Nathan Cole

Ke o vakatovotovo ni sa dromu na matanisiga, mo laurai vinaka. Na flash ena dua na itaba e marautaki; e dua na rarama ena nomu daku sa ikoya na tikina.

Same bench, same order, every session. Routine is not discipline; it is one less decision to make.

Two minutes on the bench before anything starts. It is not superstition — it is the switch between day and session.

The plan does not change with the weather. The location does — that is the only concession I make.

One band, one kettlebell, a mat. Everything else in the cupboard was bought during a motivated week.

Lekaleka, totolo na ikalawa ena suasua. Na ilakolako balavu e sala era dau cici kina na tamata, sega ni sala era lako totolo kina.

E sogo na katuba, mani toso kina na soqoni ki tautuba. Na yali e sega vakadua ni tiko ena lisi.

Hands under shoulders, body in one line, no rush at the bottom. Ten slow beats thirty fast, every time.

Au rawata vinaka sara na wiliwili ka sega ni levu tale na ka. Oqo na ka au na cakava vakatani ena gauna oqo.

6:40am, frost on the grass, nobody in the park but me. No mirrors, no queue for the bar, no music in my ears for the first ten minutes — just breathing. The bars are cold enough to hurt and I still like this more than any gym. If your morning feels heavy, don't fix the whole day. Just tie your shoes and get outside.

Bench, mate, curls, dreta-cake, toso — oqori na soqoni taucoko, sega ni dua na ka vakasakiti. Lima na toso, vasagavulu na miniti, sega na talevoni ena maliwa ni seti. E sega ni gadrevi e dua na porokaramu vou ena veimacawa. O gadreva na lima na ka vata ga oqo me caka vakavinaka me tolu na vula.

Warm up like it counts, and four more. None of them are about equipment.