Swimming & diving champion · Championship-winning coach
Build a body that works. Rebuild it when it breaks.
Free, plain-English lessons and tools for training, recovery and real-food meal prep, from a coach rebuilding from an Achilles tear in public.
- 14 free lessons
- 6 free tools
- No sign-up
- Sources on every lesson
Start here
Three questions. Your starting path.
Tell me your goal, your setup and how much time you have. You’ll get the one lesson, one tool and one plan to start with. It takes 30 seconds.
Free tools
Calculators that do the math for you.
Calorie & TDEE calculator
Your maintenance calories, BMR and gentle cut and gain targets, using the Mifflin–St Jeor equation.
Open tool →Macro calculator
Turn your calories into protein, carbs and fat in grams, plus a no-scale hand-portion guide.
Open tool →Protein calculator
Your daily protein range by goal, grams per meal, and what that looks like in real food.
Open tool →Meal-prep planner + grocery list
Pick days and foods. Get a container plan, a cook order and an automatic grocery list you can print.
Open tool →Mobility routine builder
A 5, 10 or 15-minute routine for the areas you choose, with a guided timer. Gentle lower-leg options too.
Open tool →Shift hydration planner
Your daily fluid target and drink checkpoints across your work shift, adjusted for exercise and heat.
Open tool →Private by design: every tool runs in your browser. Nothing you type is sent anywhere.
The Rebuild
September 11, 2026
I tore my Achilles. I’m rebuilding in public.
On my 35th birthday I started rebuilding. Every lesson I teach here, I’m living through too, with my clinician in charge of the plan.
Weekly check-ins
Get the rebuild in your inbox.
A short weekly email: one lesson, one tool and where the rebuild is this week. Free. Unsubscribe any time.
Only your first name and email go to our email provider, Mailchimp. Nothing you enter in the tools or plans is sent.
Learn
Train. Recover. Eat.
Your body is not slow
Starting from zero, after time off or after being told you are not athletic? Learn why your body is not slow, how…
Read · 4 min
Tendon-first: protect, then rebuild
What I am learning rebuilding from an Achilles tear: why tendons need patience, how to read pain, and why your…
Read · 3 min
A meal-prep system in 90 minutes
A simple 90-minute meal-prep system: what to cook, in what order, how long it keeps (USDA), and a free planner that…
Read · 3 minMeal prep
One 90-minute session. A week of real food.
Choose your days and foods. The planner builds your containers, your cook order and a grocery list with raw amounts, ready to print or copy to your phone.
- Food-safety timing from USDA built in
- Rotates proteins and vegetables for variety
- Scales for one or two people
About Joshua
From champion in the pool to coach on the deck.
I’m Joshua Baskin. I was a swimming and diving champion, then a swimming and diving coach whose athletes won championships. The job was never the trophy. It was showing people they weren’t slow, just never taught their way.
Now I’m rebuilding my own body after an Achilles tear, and teaching what I learn as I go.
Coming soon
Custom programs, built around your life.
Custom training programs
Built around your schedule, your equipment and your shifts. Rebuild-aware.
Learn more → Coming soonCustom meal-prep programs
Nutrient-dense, whole-food prep plans sized to your goals and your week.
Learn more →Want more now? The living classroom is $5/month, United States only.
Education only. Not medical advice. Confirm with your clinician. Stock footage and photos are illustrative and do not show Joshua.