• Don’t take opinions, take advice.

  Shirley from accounts has an opinion on what you should do with your diet but it’s nothing more than an opinion. Advice on the other hand is from someone that has been there and done it for themselves and helped others successfully on their journeys

• You get out what you put in.

  A great program performed poorly is worthless. An awful program done with all the effort in the world, is worth a lot. BUT a great program done with a tonne of effort can lead to amazing results. 

• Be honest with yourself.

  If your training is perfect and your nutrition is on point and you’re sleeping like a champion and still not getting the results you feel that you should be then it’s more than likely your gherkin consumption 😂

• Take research results with a grain of salt.

  Right now in the health industry there is a lot of research which is great. BUT remember research can only at best be a guide. Research is for most part completed in a controlled environment. The real world is far from a controlled environment. 

• You wont get a good programme from the ‘gram.

  A complete training program should cover movement preparation, mobility, activation, motor control, injury prevention, corrective strategies, strength training, cardiovascular training, recovery and regeneration. Most programs I see in the gram only cover one or two of these elements. If your program doesn’t cover these things then you’re missing out and leaving gains on the table 

• Foam rollers for lyfe

  . Buy yourself a foam roller and use it everyday. It’s probably going to be one of the best $40 you could spend 

• Recover well.

  No one ever improved from just training. In fact it’s not the training but how you’re recovering from the training that makes the difference 

• Beware supermarket supplements

  . 90% of supplements are absolute crap and provide nothing more than expensive pee. When choosing supplements do yourself a favour and get some practitioners supplements. They may be more expensive but you get what you pay for. 

• Quantity matters.

  Training a muscle once a week is a poor approach. Muscles need frequent exposure. You wouldn’t eat once a week or take a supplement once a week. 

• 80% of your results come from 20% of your efforts

  (the pareto principle). It may be cliche but it doesn’t mean it isn’t true. The real skill is finding out what the 20% is. 

• Don’t trust those machines, they lie 

As you can see the machine tells me that I have burned 601 cals but my watch (with a heart rate strap) tells me it’s only 395 cals. That’s a big difference. Also on that note.. Your watch is lying to you as well. I have tested countless times watch vs heart rate strap and the watch is always over reading. It overshoots heart rate, calories, steps and just about every other metric 

• Make sure you are getting results.

  When it comes to training the only thing that matters is “results.’’ It doesn’t matter what research says, what a text book tells you or what Dave from finance says. What matters is results.