Monthly Archives: October 2021

The Ultimate Weapon in Fitness

There is always an ultimate weapon, no matter what you are doing.

Fitness is no different.

For many years in the fitness game I was a proponent of the 3 pillars of a healthy lifestyle, nutrition, exercise and rest. I gave talks, wrote articles and constantly banged on about the 3 pillars. I firmly believed these are the keys.

And then a few years ago and after many others had discovered this, it dawned on me that I was wrong. Firstly I did a course in neuro-linguistic programming (NLP) and the power of the unconscious (or sometimes referred to the subconscious) mind and how it influences behaviour, our biases, our vocabulary and actually, a significant chunk of our lives.

It is what we think it is, we are who we think we are, things happened the way we thought they did – even if they didn’t. There are loads and loads of examples of situations that occurred that people witnessed DIFFERENTLY. Scenes of accidents are the most commonly misinterpreted events recorded (who recorded them?) because the trauma that occurred shaped perceptions and the subsequent recollections of events in those that witnessed them. The worse the event the more variation in the witness accounts. Quite likely because the brain decides to filter extremely traumatic events so we don’t have too many bad memories. True story.

The minds that men and women have are incredibly rich in storage capacity and creativity. When you consider the accomplishments of so many people over many thousands of years it’s clear that we are blessed with powers that I believe many have no idea how to activate – and I include myself in that category. The only thing about that that I wish to point out is this.

I built a fitness business worth multimillions of dollars (when I sold my shareholding) with only $10,000 of my own money and yeah I made a more than 100x return on that 10k plus I also helped a number of others (shareholders that exited) make a lot of money too.

I firmly believed that if I built a business with certain attributes it would be an unqualified success. In my mind there was no limit to what I could achieve because I was passionate about it, I was skilled in the area, I had business experience both as a senior employee and in running my own business and I was determined, very, very determined.

Crucially (it now transpires) I had also imagined what I wanted the business to look like. I had daydreamed my way to a vision of it in many facets of the business from who my employees would be, to how the business would be run and even on how I could successfully exit the business. These details were firmly etched in my minds eye and were coupled with passion and experience that I just knew would bring me and the team success.

The plan came together very nicely and after just over 7 years I left the business and moved country. Then the fun really began. I threw myself into learning. I didn’t ever really enjoy school, I thought it was boring and didn’t see a point to it. I did tertiary level studies for an engineering certificate which was a little more interesting and then a Masters in nutrition and exercise science which was much better in terms of knowledge gathering and interested me greatly.

And then I did the NLP studies and wow, did that open my eyes. The power of our minds is in fact limitless, it sounds like a catchphrase and probably corny too but it is so very true. What we believe to be our reality, is in fact just that and the way we can change a situation is firstly understanding we can change it and then secondly, going about affecting change.

Next time when you are in a sticky situation or one that doesn’t seem to have a path out, say to yourself, “imagine for a moment this situation has ended. How did it end, what happened to end it?” Let your mind run free with options!

This leads me to why be in a box, why attach a description to yourself, why act like you’re supposed to? How much of your life is lived because that’s the way you’ve been taught to live it? We have been conditioned from birth to believe certain truths that with closer examination do not pass even basic scrutiny. Our brains and minds are plastic and highly malleable!

Where am I going with this? Ok, our minds are very powerful tools, “whether you think we can or you think you can’t, you are right”. I find it remarkable that when seeing interviews of people that have completed some of the most incredible feats in business, human endeavour and sports achievements, these people almost seem to dismiss what they’ve done as not necessarily easy but almost like it was just another day at the office. They are in the position of stating that they were just doing what they do, what comes naturally. Look at Tiger Woods, I remember seeing him as a 3 year old on the American TV show, “That’s Incredible” with his Dad hitting golf shots and being so really good at a very young age. I think all of us have talents, not necessarily sports it could be music, acting, maths, writing, whatever. Woods’ Dad could have tried a bunch of things before they finally picked up a golf club. Look at Andre Agassi his father built him into a tennis player and Andre hated the sport but his father insisted. They created Andre maybe how Tiger was created. In the field of business, wealthy business owners groom sons and daughters for roles in businesses all the time and I am sure similar things happen in all walks of life.

All of us have much power and it is locked in our minds. We have to open the door to this power.

If kids can do it with guidance from parents, can adults do it with external guidance and internal fortitude? What’s the key component?

Belief. What drives this? A mind that can see an outcome? One that has an unbending desire and fierce determination to achieve their dream?

Therefore I decided there are actually 4 pillars, nutrition, exercise, rest and our mind game, our mental fitness. This last one, the newest addition, it’s more important than the other 3, period. It literally underpins the entire pyramid.

The gold level of our health is how we approach it mentally. The word hypochondriac describes exactly the opposite to what I am talking about, someone that spends an inordinate amount of time thinking they’re ill or sick. As much as this individual uses his mind to be sick we can flip this and use it to be in a mindset of great health. What about the placebo effect? Time and again in medicine we hear of people using their minds for beneficial medical outcomes.

Previously I have shared research proving that a test group during a strength training intervention did nothing but visualise doing the training and ended up with a significant increase in strength. In another study, researchers at the Cleveland Clinic, Ohio, US found that by simply imagining doing bicep curls over a period of weeks, strength in the arm increased by 13.5%. Mental imagery of successful lifting of weights has also proven to be highly beneficial in a research setting.

Our minds are immensely powerful and I believe most people only scratch the surface of their capabilities. Over many years I tried meditation with mixed success. I now use breathwork very effectively and this also works well with my visualisation that I have used frequently in my life. I encourage all my clients to use breathwork as I believe it unlocks a lot of possibilities for us.

Whether you believe you can or you believe you can’t – you are right.

The glass is always half full, begin using your innate power and it will underpin significant success in your life!

James Bond training sessions

Imagine for a moment you are James Bond and you have to be super fit to do the amazing shit you do. Plus it’s an urgent job this time and you have like 2 weeks to shed some pounds and get stronger. Recently, unlike the old dude that had a kid that he didn’t know about and that was happy spear fishing on a Carribbean island driving a Jeep around, you have been out playing poker in the biggest casino’s in the world while chasing unimaginably beautiful women around dodgy night clubs in Hong Kong – and have the paunch above your belt to prove it. Q can provide you with what you need to get in the best shape you can in 2 weeks because Tomorrow Never Dies and you don’t want to Die Another Day. Sorry. Kind of.

Sadly whatever incredible equipment Q could have dreamed up for you does not materialise and all you have is a rack of dumbbells.

What does Q suggest?

Firstly he doesn’t have you sitting down on a recumbent bike doing dumbbell whatevers while watching tv, mainly because you can’t use a bike and certainly not one with a tv attached to it and secondly because this is just plain silly –

Q created workout – not.

Q knows that the single best thing he can do in a short period of time is tap into your hormones and let them go to work. You can see immediate weight loss and greater strength by doing this.

Q prescribes the following –


  • Dumbbell floor presses, 5-6 reps followed by dumbbell renegade rows, same reps. You want the bells to be heavy enough so that you are struggling to get that 5th/6th rep. 5 sets with at least a 2 minute rest between sets.
  • 10 minute EMOM – min 1, as many burpees as possible in 30 seconds and rest 30, min 2, push up supermans for 30 seconds, rest 30 and min 3, go back to burpees and continue for 5 rounds of each. Supermans are demonstrated here, go to 30 secs and do the variation that callenges you most!

Tuesday – run. If you are a regular runner, run 1 km at a faster pace than you would usually run and then rest. However long that takes you to run, rest the same period, so if it takes you 5 minutes 30, rest for 5 minutes 30 and then do it again and do at least 3 rounds. If you can’t run, power walk and if you cannot do this either then you risk facing the wrath of Q!


  • Dumbbell front rack lunge walks, 10 reps followed by dumbbell standing woodchops, 5 each side. Same thoughts on the dumbbell selection for these exercises as per Monday. 5 sets of both with at least a 2 minute rest between sets. If you don’t know what a wood chop looks like check out this guy, he goes a bit too fast so slow them down but otherwise, he demonstrates pretty good form.
  • EMOM 10 minute (work for 1 minute, rest for 1 minute for 5 rounds). 30 seconds of mountain climbers (as fast as possible) then straight into 30 seconds of squat jumps, rest 1 minute and keep repeating for 4 more rounds. Count your total mountain climbers and squat jumps and maintain your numbers!


  • Same as the Tuesday run


  • Dumbbell deadlift (2 arms) straight into dumbbell bentover row, down to deadlift and back to row, keep repeating for 5 of each, THIS is a pretty good video explaining the movement with a barbell (you will be using dumbbells because Q told you too, of course!) Do 5 rounds of this with a minimum 2 minutes rest and again with heavy-ish dumbbells.
  • EMOM 15 minutes (work for 30 seconds on and off for 3 exercises, 5 rounds). Minute 1 do 30 seconds of dumbbell thrusters, minute 2, 30 seconds of switchunders (go to 1.05 minute and use these side kick throughs he calls them) and minute 3, 30 seconds push up T rotations.

Do this workout, 007, for 2 weeks! BOOM! It’s For Your Eyes Only so no sharing and make sure you get the wole program done, 100%, because it’s No Time to Die.

Enjoy because even if you’re not James Bond this workout will work wonders and thrash The Living Daylights out of you.

Burning calories v. your health

There’s good news and bad news when it comes to getting on a treadmill to burn off those weekend drinks or that huge meal you ate last night. Or that chocolate bar after it.

The bad news is, it actually doesn’t really work like that but the good news is, at least you’re willing to do something about your bad habits. And yes, excessive food and alcohol intake are bad habits that left unchecked will literally be the downfall of your health.

The problem is you can’t balance out bad habits with good ones. Again, it doesn’t work like that. What we must do is work on the bad habits, this is essential for better health.

I am 56 years old, 12% bodyfat at 84kgs, can easily rep 120kgs on deadlifts, can sprint (well, not right now – see my last post on that) and play a decent game of tennis. Am I fit? Am I healthy? I eat minimally and have very little processed food in my diet, don’t eat meat, intermittent fast, get 8 hours of sleep every night and don’t drink much (alcohol, that is).

My health status is very good and I rarely even get the flu. My fitness is therefore having a direct, positive effect on my health.

You will note I said I eat minimally with very little processed food. I eat like this because I have determined that as a species we have completely lost the plot with food. Completely.

We look for foods we like to eat, which usually means they’re bad for us. We eat too much of these foods as we eat too much food, period. We eat based on what advertising and promotional materials tell us are healthy options and through history this has simply not worked. The “low” or “no fat” movement that happened in the 1990’s is a great example of a terrible piece of advice that got gobbled up (sorry) by the masses, much to their detriment. But there’s been plenty more even the good old, “breakfast is the most important meal of the day” and “eat 3 square meals a day”, both fallacies that create issues for us.

We’re always wanting to try the new restaurant, the new cafe, cocktail or we line up for some new fish-tasting crisps (you have to be in Asia for that one) hoping to find something new and unusual for our taste buds.

And as long as these things are treats not staples it’s all good. But quite often they’re not. As we’ve become more affluent, we’ve become lazy and prefer to eat out or have food delivered, having zero control over the origins of the food or it’s preparation and the general quality of it.

As I’ve often written, food is literally the building blocks of our human tissue regeneration. Our bodies are always regenerating and just like a building, if these blocks are of poor quality it will crumble and collapse and our bodies are exactly the same.

Feed your body haphazardly with little attention to quality and pay the price.

So eating (or drinking) badly and excessively thinking you can “burn it off” is almost infantile thinking and as I said, won’t work.

I’ve discussed the concept of the fat burn zone in previous posts and while the premise is somewhat accurate the issue is most people are eating too frequently to actually ever be able to burn fat this way. If you eat every few hours you are constantly processing food and therefore your body constantly has energy available to it. So thinking you can burn stored fat in this environment is simply not going to happen.

Your focus must be on food quality –

  • Eat nutrient dense foods such as nuts, seeds, eggs, green leafy vegetables, berries and some oils (olive, coconut being 2).
  • Buy as locally and as fresh as possible.
  • Try to limit cooking, many foods do not need cooking to eat and cooking rarely enhances the quality of any food.
  • Avoid cheap foods, it’s usually the case that cheap means low quality, sad but true and this is especially the case for bottled water.

In focussing on food quality you will not store excessive amounts of fat. And by deploying a good intermittent fasting strategy, you will use fat as a fuel for large parts of your day.

Finally, burning calories is the wrong mindset. The correct mindset is turning your body into a fat burning machine by training the right way and eliciting the hormonal response that benefits you best. I wrote about this in this post here.

This will result in you becoming leaner, stronger, fitter – I am prepared to guarantee it!

Getting a good injury

Is there such a thing as a good injury? In most opinions I think people would say no but as most of you will know by now, I don’t usually have opinions most could agree with. Am I a contrarian? I guess I am as discussing something with someone that shares the same opinion is boring, right? Let’s find a subject we can disagree on and chat about that.

Sadly the popular stand being taken on many fronts right now is a collective one. We’re all in this together, let’s all stay home, shut down businesses and social distance to “save the healthcare system”. Collectively done this will result in a success, right? What about the economy, other undetected and untreated illnesses, education, social interaction and family bonds? Nah, stuff all them, we’re collectively saving the healthcare system, you know that one that works so well in the US, UK, Europe etc. So collectively we’re ruining lives but collectively saving systems that didn’t work very well originally anyway – makes sense to this contrarian. Not.

I don’t want to always argue a different opinion it just seems the one that makes sense to me always puts me in the minority.

So you can imagine the surprise of my friends the other day when I pulled up due to a hamstring spasm during a sprint and that I now say this was a good injury. Ok so I didn’t suffer a major tear, in fact I would say it’s a very light sprain almost to the point where 72 hours later I am not feeling it while walking.

With several friends I do an interval fast run/sprint session on Saturday mornings. Gait is a human movement pattern and a basic human function so running is a prerequisite for normal function and something we must practice. You may also think walking is in this category and you are right but we walk all the time so usually there’s no need to practice it. But isn’t it remarkable how good you feel after doing a purposeful walk, especially if done with your dog, or a friend or your partner. There’s really something bond-like going on with us hormonally combining walking with spending time with your favourite animal or human!

Last Saturday we were doing a favourite routine, 3 sets of 5 by 1 minute sprints with 1 minute rest and a 5 minute break between the 3 sets. The first round of 5 we did there and back over 230 metres, the second round there and back over 270 metres and the last round of 5 sprints over 300 metres. The last round getting back in a minute was tough and personally I was right on the limit and the 4th run as we arrived back at the start my hammy spasmed and I stopped in my tracks.

Two athletic men carrying their injured friend during marathon and helping him to finish the race.

I went home immediately and iced it and after 10 minutes I did a gentle stretch before icing again. Through the day I used a compression bandage that I also wore overnight. Sunday I had a busy day and no time to do anything except compression through the night again.

Why did I ice and stretch? Some time ago I met a very interesting physiotherapist that suggested I do this with minor strains. His argument was minor tears/strains bunched up a small area of fibres that if allowed to remain bunched up would result in scar tissue forming around it (in a knot). This knot would take a longer time to rehabilitate than if we were to straighten them out while they were still soft and pliable in the immediate period post-injury/trauma. This will be the third or fourth time I have treated a soft tissue injury like this myself and I have a 100% record in doing it this way.

Why then is this a good injury?

Well if I am training and I injure myself I can easily usually determine what went wrong and take learnings from it. Saturday I was simply running too hard and my body failed. I am 56 and am as fit as a butchers dog (true story) and I was pushing myself to the absolute max and my body said, “hold up dude!” Conversely if I was playing tennis, soccer, touch footy or golf and did the same thing I would regard it as a bad injury – my training is designed to keep me operating optimally in my sports and I know my limits there and have learned to not push these boundaries too much. I am no help to my game or my team mates if I get injured at sport.

Through all my training there is a point to it. I never do anything without good reason. I think we all should train this way whether for attaining your ideal weight, all-round health and fitness or simply maximising your quality of lifestyle.

If you want to take control of your health and fitness, get in touch!

5 tips for quicker workouts

I love the gym and I love the energy that regular gym-goers bring. There’s something about walking into your favourite gym and seeing the familiar faces all doing their thing, running, pushing, lifting, jumping and more. I always get a buzz and as soon as my headphones are in I can switch that accumulated energy into focussing on what I am there to do.

I know my plan well in advance of arrival at the gym – I rarely make stuff up on the fly, the exception is when someone is using the piece of equipment I need. And this rarely occurs as I can always switch stuff around.

My time outside of the gym is valuable, I am guessing just like yours so I really don’t want to waste it with poor planning or execution. I love to catch up with people and I factor in a bit of this to my timing but otherwise I try to be strict on my schedule.

The interesting thing is I do watch and see what others are doing and sadly, I see a lot of time-wasting. It’s cool if you’re in the situation that you have 2 or more hours for your daily session but many aren’t in that position or don’t want to be in that position.

So here are 5 tips for you to better manage your fitness time –

  1. Schedule your training for early morning or late afternoon. Lunchtime sessions can be easily derailed by colleagues, customers, family, errands or laziness! The very best time to train is first thing in the morning. Not only is it a lot harder for it to be disrupted at this time by the things that disrupt the lunchtime session, for instance but by training early you will also give yourself more energy for the day ahead. Personally I always preferred afternoon/evening training and I always got it done but other commitments meant I had to switch to mornings – and I soon realised what I had been missing out on! Gym and general exercising in the a.m. is the bomb! If morning really doesn’t work (and I am sceptical why that should be) then after work will have to be it.
  2. Have a goal for why you are training (weight loss, a race or competition, health reasons – there’s a variety of markers you can use and many are becoming more readily accessible with “at home” test kits) and plan sessions around this goal. I do my strength and mobility training on Monday’s, Wednesday’s and Friday’s and do outdoor strength and cardio sessions on Tuesday’s and Thursday’s and finally I do an interval running session on Saturdays (I also play tennis twice a week). My goals are all around my athleticism as it relates to tennis primarily but not only for that. Within athleticisim I put speed, agility, strength, cardio endurance, joint resilience, power and dynamism. All of us have basic physical function we need to maintain, the next level is basic athleticism and then fine-tuning for any sports or physical pursuits we engage in – there must be a PURPOSE to what you are doing and it must progress. Random does not cut it.
  3. Put a time limit on your sessions. My Saturday session will be 30-45 minutes dependent upon the work-rest protocol for that day. And that is determined by the macro-cycle I am in. My gym sessions are 60 minutes. The Tuesday and Thursday sessions are 45 minutes. I can pare back all sessions if required by eliminating optional warm up protocols and decreasing rest times (I run a clock on all my weight lifting and outdoor sessions).
  4. Ditch the time-wasting exercises. What are these? Anything that doesn’t challenge you! 25 reps of anything will give you a “burn” but I can assure you physiologically you are wasting your time. Same with ambling on a treadmill or watching tv on a bike. You get nothing out of either (unless you’re watching a decent documentary and you may have learned something). Add to that “crunches” of anything, pec-dec stuff, leg extension stuff, bicep curl machine stuff – there’s probably too much to mention. Don’t do this stuff, do exercises and protocols that work, do it time-efficiently and move on!
  5. Plan your sessions or at least have bullet-pointed notes on what you are doing that day. I am AMAZED at the number of professional people I know that are extremely well organised in every part of their lives except their fitness and health. And yes fitness relates directly to health and like health markers, fitness is measurable, unlike the term and concept of “wellness”. What exactly does being “well” mean, anyway?

If you want to get your fitness back on track, check out my online, do it anywhere fitness solution offered in 3 levels of fitness – “HELP I am nowhere right now” (green level), “I have done a bit already” (blue level) and “I am a machine and I need a new challenge” (black level). And for a limited time the first 10 readers that register for a 3TRUTHS Fitness solution will get a 25% discount using this link –

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Grab one of the 10 available discounts and get cracking!

5 tips for a leaner you!

Getting lean is a universal goal for many people, men, women, younger, older, for sports or for the beach it doesn’t matter, everyone wants to lean up.

Excessive weight characterised by high bodyfat is a major concern for many men and women not only for the aforementioned reasons but as we get older, for health reasons too. There are direct associations with being overweight and disease and generally as we age, we also get heavier.

What if I shared with you 5 simple fixes you could start doing today that would immediately start the process of getting leaner and lighter? Would you do them?

I share a lot of valuable information on this blog, if you’re a regular reader I’m sure you would agree. So I have a request of you, please recommend my blog to 3 friends. I am trying to increase my reach, I’m more inclined to share more stuff with more people reading it so please go ahead and post my blog to social media, send out an email to friends or however you see fit. Thank you.

What are these 5 miracles people can do to lose weight and get leaner?

#1. For 1 week don’t eat bread, rice, pasta or noodles. A big ask for many but the issue with these foods is they’re generally nutritionally inert (insert laughing face emoji). The only real purpose they serve is to make your pancreas work harder and that ain’t a good thing. They may create a sense of fullness but this is also achieved with eating other food types, green cruciferous vegetables are a good example.

#2. Try to exercise on an empty stomach a.k.a in a fasted state. There’s plenty of solid research proving without a doubt mobilising fat as a fuel is far easier if you haven’t got food in your stomach. The food companies have done their best to discredit this research with their own stuff, which proponents of 5/6 meals a day will wheel out in counterarguments but the reality of research is you can make an argument for anything if you try BUT the proof is in the pudding (don’t eat them, either). Training in a fasted state has worked for my clients for years and years without exception. If you haven’t tried it before take plenty of water with you to consume regularly through your session. Don’t let your mind defeat you. Just do it, like the adidas catchphrase used to say ..

#3. Remove that comfort drink you always go to for 1 week. All of us have that little drink, that extra whip latte, iced tea with we know way too much sugar, the coffee with 2 sugars, the orange juice (that has as much sugar as a coke), that “healthy” smoothie (that sadly is really just a liquid dessert) etc etc.

#4. Do some regular, fast repeat, cardio training. Ok so “fast” is relative, right? What’s fast for me may not be very fast for Usain Bolt and what is fast for an unfit 60 year old may not be fast for me. Gait is one of the fundamental movement patterns men and women can engage in, we call it walking and running so if we practice it, why not maximise this time by eliciting a positive hormonal response. This is done by doing maximal sprints at a 1 to 1 rest to work (run) ratio. We really wake up muscles, our nervous system, our cardiovascular system, we get a major physiological response engaging in this type of exercise. Plus, we also use a lot of energy helping us lose weight and get leaner.

#5. My old favourite, reduce your portion sizes of food and drink for 1 week. That’s right. Halve your food for a week and scale down your weight, guaranteed. Remember to weigh yourself before and after to confirm my tried and proven formula.

” I usually drink a couple of beers or glasses of wine with my pasta on a Wednesday so this week it’s 1 beer/glass of wine and a half portion of pasta”.

Try it, you will be amazed. Don’t forget this is EVERY day for a week.

There you go, 5 easy fixes for definite weightloss for all of you. I am a weightloss expert, I’ve been having success doing this for a very long time. So you’d expect me to be trim, 6 pack abs, strong and pretty fast (around a tennis court) and all that at 56.

Yeah, you’d be right.

Please remember to share my blog with your friends, they’ll thank you for it I’m sure!