Strip it back, build it strong
Sustain it for life.
About Me
My name is Jonathan Waal, and my passion and purpose are clear — to help others transform their lives through health and wellness. My journey to this point has been one of resilience, self-discovery, and triumph over adversity.
At the end of 2023, I completed my Certificate IV in Nutrition, Sports Nutrition, and Health and Wellness Coaching. At the time, I was working full-time as a Fitter, trying to juggle life’s demands without understanding why I constantly felt overwhelmed. What I didn’t yet know was that I was living with undiagnosed Autism and ADHD — and the constant pressure eventually led to severe autistic burnout.
In January 2024, everything finally made sense when I received my diagnosis. That year tested me in every way — mentally, physically, and emotionally. I made the hardest decision of my life: to step back, strip everything down to the basics, and rebuild from the ground up. I left my job, rented out my home, and moved back in with my parents to heal and rediscover who I truly was.
Through daily discipline and self-care, I focused on what I could control — creating a supportive environment, adopting an animal-based diet, reconnecting with nature, and practicing positive thinking. Slowly, I regained my strength, clarity, and purpose.
About one year later, with another attempt at getting back into the same trade with a different company, my condition regressed rapidly — and I found myself once again figuring out how to heal in a more sustainable and balanced way. This time, I committed to building a life aligned with my true values and purpose, rather than forcing myself into environments that didn’t support my health and growth.
Now, I feel stronger, grounded, and aligned with my mission more than ever. In 2025, I earned my Certificates III and IV in Fitness and became a Personal Trainer, combining my lived experience with my education to help others find their own strength — physically, mentally, and emotionally.
My journey taught me that true transformation begins with going back to basics — nourishing your body, moving with purpose, thinking with clarity, and creating a lifestyle built on consistency and self-belief. My mission is to empower others to overcome their challenges, unlock their potential, and build their healthiest, happiest lives — one step, one choice, one action at a time.
Why I Founded Back II Basics Health and Wellness
I founded Back II Basics Health and Wellness out of my own journey of breaking down and rebuilding. After hitting rock bottom through burnout and losing my sense of direction, I realised the only way forward was to strip everything back — to simplify life and focus on what truly matters. I discovered that real health isn’t found in quick fixes or trends; it’s built through consistency, connection, and mastering the basics.
Back II Basics was born from that truth — from wanting to help others find their strength again, to take control of their health, and to rebuild from the inside out. It’s not just about training or nutrition; it’s about creating balance, finding clarity, and building a body and mind that can handle whatever life throws at you.
This brand is a reflection of my life — my lessons, my purpose, and my belief that everyone has the power to change when they return to the fundamentals.
Back II Basics is my ethos: Strip it back. Build it strong. Sustain it for life.
My Core Pillars
My core pillars — Environment, Nourishment, Movement, Mindset, and Self-Care — are the foundation of everything I believe in. They are not trends or quick fixes; they are timeless principles that build real, lasting strength. Through my own journey of breaking down and rebuilding, I learned that true transformation begins when you strip life back to the essentials — when you take control of what you can, fuel your body with purpose, and align your mind with your mission. These pillars are how I live, how I coach, and how I help others rebuild from the ground up. When you master the basics — the way you think, eat, move, rest, and live — you create balance, confidence, and unstoppable momentum. This is what it means to go Back II Basics — to reclaim your health, your power, and your life.
Environment
Your environment shapes your wellbeing more than you realise. The spaces you spend time in — your home, gym, workplace, and the natural world — directly influence your mood, focus, and energy.
Creating a positive, organised, and supportive environment allows your mind and body to thrive. Surround yourself with people, places, and energy that align with your goals and values. Where you spend your time becomes who you become.
Nourishment
What you put into your body determines how you perform, feel, and recover. Food is more than fuel — it’s information that tells your body how to function.
Choose whole, nutrient-dense foods that support your energy, hormones, and digestion. Eat with awareness, hydrate well, and prioritise quality over convenience. Every meal is an opportunity to nourish, not punish, your body.
Movement
Movement is medicine. How you move your body determines your vitality, strength, and longevity. Whether it’s resistance training, walking outdoors, or mobility work — every form of movement builds momentum.
Consistency matters more than intensity. Move with purpose, challenge your limits, and honour what your body can do.
Mindset
Your mindset drives every action you take. Thoughts become words, words become choices, and choices become your life.
Cultivate discipline, gratitude, and self-belief. Challenges will always arise — what matters is how you respond. Growth starts the moment you decide to take ownership and keep showing up. Change your thoughts, and you change your world.
Self-Care
Rest and recovery are not weaknesses — they’re requirements. True progress comes from balance, not burnout.
Prioritise sleep, manage stress, and make time for stillness. Breathe deeply, get sunlight, disconnect from screens, and reconnect with yourself. When you slow down, you heal. When you rest, you grow.