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What stands between you and achieving your fitness and nutrition goals?

Have you ever stopped to ask yourself that question?IMG_8318-01

You hit your 30’s and you know 40 is going to be next. You have this big plan of getting in the best shape of your life. You are ready to take the challenge and get rid of that belly that is hanging over those jeans. You realize your suit is becoming a little tighter for the wrong reason. Running around with the kids is getting a little more challenging and you are out of breath. Keeping up with the guys on the court or field is taking it out of you more than usual.

You know you have been thinking for quite some time that you need to shake things up and get back into the gym.

Then you start thinking where do I start? What do I do? What’s holding me back?

In other words, what are the limiting factors that are holding you back?

Limiting factors are anything that makes it difficult for you to achieve your desired results.

There are many limiting factors out there like:

  • Lack of time
  • Work/family commitments
  • Procrastination
  • Past injury/present injury
  • And more….

I could go on, but to be honest, those are all EXCUSES!

Let’s not pretend, but instead take control of your fitness and nutrition to live a healthier lifestyle.

Over the years of working hands on with people and recently online coaching, the 3 main limiting factors that are holding you back from looking, feeling and performing at your best are:


You played sport back in the day, you have an idea of what to eat, you know what you want to look like, but all this has to be translated into massive action and creating sustainable habits as you move along.

When it comes to getting in the best shape of your life, or any other aspect of life, you have to have a clear vision of what it looks like to you. Some sort of a plan to get to where you want to go. In other words direction!

I learnt this strategy when I attended Tony Robbins, Unleash The Power Within seminar and then further enhanced at BB3 Fitness & Nutrition Center where I worked.

It’s called RPM.

R – What RESULTS do you want to achieve? What’s your desired outcome? Be as precise as you can with this. Don’t be afraid to dream big with this. This is your life for you to be your ultimate best so don’t hold back on what that is for you.

P – What’s your PURPOSE for wanting that specific result? Why do you want to achieve that result? How is it going to make a difference to you and the people around you? These are really important questions, so take time to answer them.

MMassive Action Plan. This is your map that you are going to follow to get from point A to point B. It like going on a road trip and you plan the direction you are taking. Start thinking how many days per week you going to workout. What are those days and times you are going to train? How much water do I need to drink? What workouts you are going to do. How am I going to structure and prepare my meals?

Once done, you are going to have a blueprint of what needs to be done, to get you in better shape and progressing. Visualize the outcome. Visualize yourself doing the work. Visualize eating for optimal health. Visualize the process and you getting there on a daily basis.


Good nutrition is going to get you to look, feel and perform at your best. Whether you want to lose fat, build muscle, live a healthier lifestyle or even improve sports performance, your nutrition is going to have a major impact on all these factors.

If you don’t eat healthy, wholesome nutritious foods, you are going to feel crappy. Your energy isn’t going to be optimal throughout the day. It’s going to hold you back from be your ULTIMATE best!

Nutrition is a major limiting factor!

Start by making simple changes and creating better habits with your eating.

Increase the amount of water you drink and decrease the amount of soda, juices and sports drinks you consume.

Increase lean protein sources at each meal.

Increase the amount of fruits and vegetables you eat daily.

These are 3 simple habits that can be incorporated today that can make a difference to your health and you moving towards your goals.

Need help with your Nutrition? Feel free to contact me about my 12 months Online Habit Based Nutrition Coaching.


The limiting factor with exercise is if you are not moving enough, chances are you are slowly going to get some love handles. Not what any guy wants in his 30’s or 40’s.

If your lifestyle is wake up early, grab something on the run to work, lunch meeting, grab something from the vending machine to keep you going in the evening, then get home to a massive meal, sit down and fall asleep in front the TV, trust me when I say, you are adding on the pounds slowly but surely.

You got to get moving!

To become fitter, be stronger, live a healthier lifestyle, you need to commit to becoming more active by focused, consistent, intense exercise.

Aim to strength train at least 3 times per week and cardio 2-3 times per week, depending on your time commitments. If you lack time, we all have 20 minutes that we can commit to working out. Keep the intensity high and give it your all for those 20 minutes.

Focused exercise, increasing physical activity (increasing the amount of steps you take each day), and healthy eating control, will produce long-term results.

In concluding, these 3 limiting factors don’t have to hold you back from looking, feeling and performing at your best. You can overcome these obstacles by having a clear plan of action with your mindset, creating simple nutritional habits and building from there and focused intense exercise.

All that you need is within you, to unleash your potential to be your ultimate best, to look, feel and perform at your greatest on a daily basis.

Get out there and take ACTION to becoming the best version of yourself!

Strong Mind. Strong Body. Strong Life.



I am trying!!!

I know you have said that before in some area of you life. I myself have said that on many occasions. But what does I am trying mean?


It is neither here or there. There is nothing to it really. There is no commitment to anything when you say try. I am trying to lose weight, I am trying to get back to working out, I am trying to eat right….

Here is the thing….

You are either going to lose weight, start working out and eating right or you are simply NOT going to do so. There is no in the middle of trying.

By saying you are trying, you then have the excuse of ‘you tried,’ if things didn’t workout. That’s what we call being a lamb and not being a lion. A lion doesn’t try to go after his prey, he attacks it with everything he has. He stalks his prey. He sets it up so he is in the best position to conquer his prey. There is no half hearted effort with a lion. It is ALL in.

Start Doing

Are you trying to lose weight – or going to commit to losing weight?

Are you trying to eat right – or going to eat right?

Are you going to try and workout – or commit to joining a training facility to workout?

What to do next?

  1. Eliminate the word try from your vocabulary. There is no substance to the word try. It is not the most inspiring word in the dictionary and it does not empower you or motivate you to be a lion and attack life.
  2. Make a decision. You are either going to ‘do it’ or you are ‘not going to do it.’ Be honest with yourself and it will save you a lot of heart ache down the line. Stop pretending and START DOING!
  3. Make a commitment. There is nothing more rewarding than committing to something and seeing it to the end. The person you become at the of the commitment is where the reward lies.

This can be applied to any area of your life that you want to improve on. Make that commitment today, to doing what you need to do, to unleash your true potential to be your ultimate best.

Live with Purpose, Passion & Courage!


Workout of the week #6 is going to make you sweat!!!

This weeks workout is going to be a Tabata with 8 different exercises.

Each exercise will be done for 20 seconds all out, no holding back followed by a 10 second rest, before moving on to the next exercise, until all 8 exercises are completed. Then rest 2-3 minutes.

Push up

Jump Squats

Mountain Climbers

Alternating reverse lunges

Plank Walk

Knee Tucks

Close grip push up


4 Rounds in total.


Workout of the week

In this weeks workout of the week 5, we are going to use a dumbbell to challenge you to do your ULTIMATE best. The goal is not to put the dumbbell down till you have completed all of the exercises.

So choose the weight of your dumbbells 

carefully. Make sure to do a thorough full body warm up before kick starting this workout of the week 5.

So here we go…

Workout of the week 5

10 Squats

10 push ups

10 lunges on each leg

10 RDL

10 bent over rows

10 bicep curls

10 tricep dips

10 shoulder press

There are two options for this workout of the week 5.

1. 15 min. AMRAP (as many rounds as possible). So do as many rounds as you possibly can in the 15 minutes. 

2. 3-5 rounds with rest after each completed round. Rest for 2-3 minutes then go for it again.

Go smash it!!

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you’re doing it right. However, if the following 5 statements don’t describe your exercise routine then listen up-there’s no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let’s be honest, at one time or another you’ve spent time in the gym ‘exercising’ without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn’t into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You’re Consistent: Anyone can have one great workout, but one workout won’t translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you’ll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You’ll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You’re Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you’ve no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don’t like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You’re consistent, you challenge yourself and you’re seeing results. However, if your routine doesn’t include the above, you now have the blueprints to do it right.

Live with Courage!

WOW #1

February 2, 2014 — Leave a comment
Unleash your true potential today.
Be your best at whatever you do today.
Keep a positive attitude and believe in yourself today.You are capable of more than you think.


Body weight workout:


Push ups x10


High knees 30 secs


Squats x20


High knees 30 secs


Tricep dips x15


High knees 30 secs


Lunges x15 each leg


High knees 30 secs


2 mins rest


Repeat for 3-5 rounds depending on fitness levels.
Live with Courage!

You made that big decision to get going to get rid of those unwanted pounds and work towards your ultimate body. Things were great and you were consistent. In your first 4 weeks the weight was dropping off and you were on an all time high. Things were going according to plan.

Then BOOM!
Something happened. You didn’t lose any weight this month. Work started to take over. The kids start to take priority. Your partner isn’t supporting you anymore. You can’t seem to find the time you had before.  The dog is not well. Social life is on over drive.
Then before you know it the weight starts to pile back on. You go in to a slump and start thinking ‘I can’t do this,’ ‘what was I thinking,’ ‘ this is not for me,’ ‘I guess I am meant to be this way.’
Let’s face it these things happen in life and we have to deal with them when they turn up. It’s not the end of the world when these things happen and you are certainly not the only one it has happened to.
So what happened?
The negative slump.
A- the missed event. What started this? You didn’t lose any weight this month. You actually put some on. This is the event that started the slump.
B – this is when you start telling yourself you are a failure. All my hard work has gone down the drain….I knew this would happen…what am going to do now?
C – the lousy stage where you feel like crap and down and out. 
This is certainly not a nice place to be.
What needs to be done is take that unpleasant event ‘A,’ and rationally think how to handle it – ‘B,’ so that you end up feeling on a high again ‘C’ when things don’t go according to plan.
Positive reinforcement.
A – ok so you didn’t lose any weight this month. Is this the end of the world? Of course it’s not! You can influence your reaction in two ways by criticizing yourself for not losing weight (I shouldn’t have eaten that….I’m a failure) and make yourself feel like crap or you can reinforce yourself by accepting it has happened and telling yourself this month I’m going to work harder and give up on all sweets including fizzy drinks and make yourself feel better.
B – your choice in ‘A’ is now going to have an influence on ‘B’ as you are no longer thinking it can’t be done as your thoughts have changed from can’t to can. You now have something to focus towards by working to achieve your desired state of ULTIMATE health an fitness. So no more need for those negative thoughts.
C – feeling like crap. Of course you are not going to feel like crap anymore as you have just made a choice to be positive and to work harder and eat less crap. The choice is yours. How much do you want to achieve that ULTIMATE desire you are after?
So when the going gets tough, use this simple ABC approach to keep you moving in the direction you want to be going.
You always start off with an event A, which is a miss of some sort. Accept it and be positive and find a solution to move forward.  Depending how you handle the next stage B, which is encouragement or criticism,  you will end up with a widely different outcomes for C, which is confidence and optimism or discouragement or depression.
So the choice is yours. Choose wisely.
I know which I would choose.
Live with Courage!