Project Alpha Dad

After 15 years in this industry…

These messages are just as 𝗜𝗠𝗣𝗔𝗖𝗧𝗙𝗨𝗟.

𝘑𝘶𝘴𝘵 𝘶𝘯𝘥𝘦𝘳 𝟣𝟤𝘭𝘣𝘴 𝘪𝘯 𝘢 𝘮𝘰𝘯𝘵𝘩 ⚒

Kathleen has a huge year ahead of her and we are on a 𝗠𝗜𝗦𝗦𝗜𝗢𝗡 to make sure she is ready.

Not everyone in the program is a Dad or even a parent but we all have the same 𝗠𝗜𝗦𝗦𝗜𝗢𝗡.

#𝗣𝗿𝗼𝗷𝗲𝗰𝘁𝗮𝗹𝗽𝗵𝗮𝗱𝘆

To live with 𝗣𝗨𝗥𝗣𝗢𝗦𝗘 and leave a 𝗟𝗘𝗚𝗔𝗖𝗬.

Kathleen has embraced the mindset shift and while we had some uncomfortable conversations in the first few weeks, she has now shifted her future identity and we are started to see the results 🔥

The shift has resulted in her walking 75k in the last few weeks just from going for a walk at lunchtime and changing her mindset around what is 𝗣𝗢𝗦𝗦𝗜𝗕𝗟𝗘.

Mission has well and truly 🚀

Kathleen has embraced the need to change her habits to drive positive change in behaviours and not just rely on ‘𝘶𝘯𝘳𝘦𝘭𝘪𝘢𝘣𝘭𝘦 𝘧𝘦𝘦𝘭𝘪𝘯𝘨𝘴 𝘰𝘧 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯.’

We are just getting 𝗦𝗧𝗔𝗥𝗧𝗘𝗗.

⚔️

To often we focus on the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 and 𝗦𝗢𝗖𝗜𝗔𝗟 𝗠𝗘𝗗𝗜𝗔 does a great job (𝘨𝘶𝘪𝘭𝘵𝘺) of focusing on the 𝗘𝗡𝗗 𝗥𝗘𝗦𝗨𝗟𝗧.

The 𝗙𝗢𝗖𝗨𝗦 needs to be on the where we are right 𝗡𝗢𝗪.

Because it is 𝗛𝗢𝗪 𝗪𝗘 𝗙𝗘𝗘𝗟 at the start that is inevitably going to 𝗟𝗘𝗔𝗗 us to the path that changes the course of our 𝗟𝗜𝗙𝗘.

Referencing the ‘𝘚𝘵𝘢𝘨𝘦𝘴 𝘰𝘧 𝘊𝘩𝘢𝘯𝘨𝘦’ model we know that individuals move through a series of 𝗙𝗜𝗩𝗘 𝗦𝗧𝗔𝗚𝗘𝗦 in the adoption of 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘶𝘳𝘴 𝘰𝘳 𝘤𝘦𝘴𝘴𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘰𝘯𝘦𝘴.

𝘗𝘳𝘦-𝘤𝘰𝘯𝘵𝘦𝘮𝘱𝘭𝘢𝘵𝘪𝘰𝘯
𝘊𝘰𝘯𝘵𝘦𝘮𝘱𝘭𝘢𝘵𝘪𝘰𝘯
𝘗𝘳𝘦𝘱𝘢𝘳𝘢𝘵𝘪𝘰𝘯
𝘈𝘤𝘵𝘪𝘰𝘯
𝘔𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦

Most of us get 𝗦𝗧𝗨𝗖𝗞 on the first 2 stages. Why?

Because the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 seems 𝗢𝗨𝗧 𝗢𝗙 𝗥𝗘𝗔𝗖𝗛.

But what is 𝗜𝗡 𝗢𝗨𝗥 𝗥𝗘𝗔𝗖𝗛 is understanding where we are 𝗥𝗜𝗚𝗛𝗧 𝗡𝗢𝗪.

𝘕𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘮𝘪𝘯𝘥𝘴𝘦𝘵
𝘍𝘦𝘦𝘭𝘪𝘯𝘨 𝘢𝘯𝘹𝘪𝘰𝘶𝘴 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦 𝘧𝘶𝘵𝘶𝘳𝘦
𝘓𝘰𝘰𝘬𝘪𝘯𝘨 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘱𝘢𝘴𝘵 𝘢𝘵 𝘢 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧
𝘓𝘰𝘴𝘵 𝘥𝘳𝘪𝘷𝘦 𝘢𝘯𝘥 𝘦𝘯𝘦𝘳𝘨𝘺
𝘓𝘪𝘧𝘦 𝘧𝘦𝘦𝘭𝘴 𝘧𝘶𝘭𝘭 𝘰𝘧 𝘴𝘵𝘳𝘦𝘴𝘴
𝘗𝘰𝘰𝘳 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦𝘴
𝘕𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘱𝘦𝘳𝘤𝘦𝘱𝘵𝘪𝘰𝘯 𝘰𝘧 𝘩𝘰𝘸 𝘸𝘦 𝘭𝘰𝘰𝘬
𝘚𝘵𝘶𝘤𝘬 𝘪𝘯 𝘰𝘭𝘥 𝘪𝘥𝘦𝘯𝘵𝘪𝘵𝘺
𝘚𝘵𝘰𝘱-𝘚𝘵𝘢𝘳𝘵 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨
𝘕𝘰 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 𝘰𝘳 𝘧𝘰𝘤𝘶𝘴

And the 𝗧𝗥𝗜𝗚𝗚𝗘𝗥 to 𝗜𝗠𝗣𝗥𝗢𝗩𝗘𝗠𝗘𝗡𝗧 is taking 𝗔𝗖𝗧𝗜𝗢𝗡.

Action is the fundamentally the 𝗕𝗘𝗦𝗧 way to building high performance habits.

Once this happens who cares about the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 because once you have momentum you become 𝗨𝗡𝗦𝗧𝗢𝗣𝗣𝗔𝗕𝗟𝗘.

But taking 𝗔𝗖𝗧𝗜𝗢𝗡 is not easy.

Procrastination is a 𝗦𝗢𝗡 𝗢𝗙 𝗔 𝗕𝗜𝗧𝗖𝗛 that continually slaps you in the face every time you look in the mirror.

‘𝘐 𝘤𝘢𝘯’𝘵 𝘥𝘰 𝘵𝘩𝘪𝘴’
‘𝘐𝘮 𝘯𝘰𝘵 𝘨𝘰𝘰𝘥 𝘦𝘯𝘰𝘶𝘨𝘩’
‘𝘐𝘮 𝘵𝘰𝘰 𝘰𝘭𝘥’
‘𝘞𝘩𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘱𝘰𝘪𝘯𝘵’

So we need to 𝗕𝗨𝗜𝗟𝗗 simple habits and 𝗦𝗧𝗔𝗖𝗞 𝗧𝗛𝗘 𝗪𝗜𝗡𝗦.

Purpose over 𝗽𝗹𝗲𝗮𝘀𝘂𝗿𝗲.

Action over 𝗽𝗿𝗼𝗰𝗿𝗮𝘀𝘁𝗶𝗻𝗮𝘁𝗶𝗼𝗻.

Legacy over 𝗿𝗲𝗴𝗿𝗲𝘁.

"𝘈 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘰𝘧 𝘢 𝘵𝘩𝘰𝘶𝘴𝘢𝘯𝘥 𝘮𝘪𝘭𝘦𝘴 𝘣𝘦𝘨𝘪𝘯𝘴 𝘸𝘪𝘵𝘩 𝘢 𝘴𝘪𝘯𝘨𝘭𝘦 𝘴𝘵𝘦𝘱"

In my experience 𝗣𝗥𝗜𝗗𝗘 and 𝗙𝗘𝗔𝗥 get in the way of just getting started.

Fear of 𝗙𝗔𝗜𝗟𝗨𝗥𝗘 because we never reach the goal we set out to achieve.

You may have a life changing goal and that is 𝗔𝗪𝗘𝗦𝗢𝗠𝗘 but don’t let the challenge of that goal stop you from starting.

Because just getting started can be 𝗟𝗜𝗙𝗘 changing.

𝘛𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝟣𝟢% 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 𝘳𝘦𝘴𝘶𝘭𝘵 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘪𝘮𝘱𝘳𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘪𝘯 𝘩𝘦𝘢𝘭𝘵𝘩 𝘮𝘢𝘳𝘬𝘦𝘳𝘴.

𝗧𝗵𝗮𝘁 𝗶𝘀 𝗹𝗶𝗳𝗲 𝗰𝗵𝗮𝗻𝗴𝗶𝗻𝗴!

A 5-10 percent weight-loss can result in a five point increase in HDL cholesterol.

Losing 5-10 percent of body weight was shown to decrease triglycerides by an average of 40 mg/dl.

By losing 5-10 percent of weight, blood pressure, both systolic and diastolic, decrease by 5 mmHg on average.

The normal level of Hemoglobin A1C (marker for diabetes) should be below 6.5 and a 5-10 percent weight-loss can decrease this marker by half a point on average.

Modest weight-loss was found to significantly decrease insulin sensitivity.

It has been shown that a 5-10 percent weight-loss may improve sleep apnea.

When weight-loss achieves a level of 10 percent, the levels of inflammatory substances circulating in the blood drop significantly.

All these improvements ultimately lead to a reduced chance of having a heart attack or stroke.

Now, the next question that comes to mind is since we know that a 5-10 percent weight-loss is very beneficial, how can it be achieved?

It is achieved by focusing on habits and rituals.

𝘛𝘩𝘰𝘴𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘥𝘳𝘪𝘷𝘦 𝘵𝘩𝘦 𝟣% 𝘥𝘢𝘪𝘭𝘺 𝘪𝘮𝘱𝘳𝘰𝘷𝘦𝘮𝘦𝘯𝘵𝘴.

Daily improvements around identity, nutrition and movement.

If you are reading this I hope you are somewhat on your way to achieving the 10% milestone in 2023 and tapping into the life changing benefits of improved 𝗛𝗘𝗔𝗟𝗧𝗛.

If you need 𝗛𝗘𝗟𝗣 in getting started and feel you are ready to join 𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 then take the first step on you journey and send me a DM today.

To often we focus on the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 and 𝗦𝗢𝗖𝗜𝗔𝗟 𝗠𝗘𝗗𝗜𝗔 does a great job (𝘨𝘶𝘪𝘭𝘵𝘺) of focusing on the 𝗘𝗡𝗗 𝗥𝗘𝗦𝗨𝗟𝗧.

The 𝗙𝗢𝗖𝗨𝗦 needs to be on the where we are right 𝗡𝗢𝗪.

Because it is 𝗛𝗢𝗪 𝗪𝗘 𝗙𝗘𝗘𝗟 at the start that is inevitably going to 𝗟𝗘𝗔𝗗 us to the path that changes the course of our 𝗟𝗜𝗙𝗘.

Referencing the ‘𝘚𝘵𝘢𝘨𝘦𝘴 𝘰𝘧 𝘊𝘩𝘢𝘯𝘨𝘦’ model we know that individuals move through a series of 𝗙𝗜𝗩𝗘 𝗦𝗧𝗔𝗚𝗘𝗦 in the adoption of 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘶𝘳𝘴 𝘰𝘳 𝘤𝘦𝘴𝘴𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘰𝘯𝘦𝘴.

𝘗𝘳𝘦-𝘤𝘰𝘯𝘵𝘦𝘮𝘱𝘭𝘢𝘵𝘪𝘰𝘯
𝘊𝘰𝘯𝘵𝘦𝘮𝘱𝘭𝘢𝘵𝘪𝘰𝘯
𝘗𝘳𝘦𝘱𝘢𝘳𝘢𝘵𝘪𝘰𝘯
𝘈𝘤𝘵𝘪𝘰𝘯
𝘔𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦

Most of us get 𝗦𝗧𝗨𝗖𝗞 on the first 2 stages. Why?

Because the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 seems 𝗢𝗨𝗧 𝗢𝗙 𝗥𝗘𝗔𝗖𝗛.

But what is 𝗜𝗡 𝗢𝗨𝗥 𝗥𝗘𝗔𝗖𝗛 is understanding where we are 𝗥𝗜𝗚𝗛𝗧 𝗡𝗢𝗪.

𝘕𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘮𝘪𝘯𝘥𝘴𝘦𝘵
𝘍𝘦𝘦𝘭𝘪𝘯𝘨 𝘢𝘯𝘹𝘪𝘰𝘶𝘴 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦 𝘧𝘶𝘵𝘶𝘳𝘦
𝘓𝘰𝘰𝘬𝘪𝘯𝘨 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘱𝘢𝘴𝘵 𝘢𝘵 𝘢 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧
𝘓𝘰𝘴𝘵 𝘥𝘳𝘪𝘷𝘦 𝘢𝘯𝘥 𝘦𝘯𝘦𝘳𝘨𝘺
𝘓𝘪𝘧𝘦 𝘧𝘦𝘦𝘭𝘴 𝘧𝘶𝘭𝘭 𝘰𝘧 𝘴𝘵𝘳𝘦𝘴𝘴
𝘗𝘰𝘰𝘳 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦𝘴
𝘕𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘱𝘦𝘳𝘤𝘦𝘱𝘵𝘪𝘰𝘯 𝘰𝘧 𝘩𝘰𝘸 𝘸𝘦 𝘭𝘰𝘰𝘬
𝘚𝘵𝘶𝘤𝘬 𝘪𝘯 𝘰𝘭𝘥 𝘪𝘥𝘦𝘯𝘵𝘪𝘵𝘺
𝘚𝘵𝘰𝘱-𝘚𝘵𝘢𝘳𝘵 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨
𝘕𝘰 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 𝘰𝘳 𝘧𝘰𝘤𝘶𝘴

And the 𝗧𝗥𝗜𝗚𝗚𝗘𝗥 to 𝗜𝗠𝗣𝗥𝗢𝗩𝗘𝗠𝗘𝗡𝗧 is taking 𝗔𝗖𝗧𝗜𝗢𝗡.

Action is the fundamentally the 𝗕𝗘𝗦𝗧 way to building high performance habits.

Once this happens who cares about the 𝗢𝗨𝗧𝗖𝗢𝗠𝗘 because once you have momentum you become 𝗨𝗡𝗦𝗧𝗢𝗣𝗣𝗔𝗕𝗟𝗘.

But taking 𝗔𝗖𝗧𝗜𝗢𝗡 is not easy.

Procrastination is a 𝗦𝗢𝗡 𝗢𝗙 𝗔 𝗕𝗜𝗧𝗖𝗛 that continually slaps you in the face every time you look in the mirror.

‘𝘐 𝘤𝘢𝘯’𝘵 𝘥𝘰 𝘵𝘩𝘪𝘴’
‘𝘐𝘮 𝘯𝘰𝘵 𝘨𝘰𝘰𝘥 𝘦𝘯𝘰𝘶𝘨𝘩’
‘𝘐𝘮 𝘵𝘰𝘰 𝘰𝘭𝘥’
‘𝘞𝘩𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘱𝘰𝘪𝘯𝘵’

So we need to 𝗕𝗨𝗜𝗟𝗗 simple habits and 𝗦𝗧𝗔𝗖𝗞 𝗧𝗛𝗘 𝗪𝗜𝗡𝗦.

Purpose over 𝗽𝗹𝗲𝗮𝘀𝘂𝗿𝗲.

Action over 𝗽𝗿𝗼𝗰𝗿𝗮𝘀𝘁𝗶𝗻𝗮𝘁𝗶𝗼𝗻.

Legacy over 𝗿𝗲𝗴𝗿𝗲𝘁.

Welcome to Project Alpha Dad.

Becoming an Alpha Dad goes way beyond the work we will do in the gym.

So what is an 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗?

𝘈𝘭𝘱𝘩𝘢 𝘮𝘢𝘭𝘦 𝘪𝘴 𝘨𝘦𝘯𝘦𝘳𝘢𝘭𝘭𝘺 𝘢𝘴𝘴𝘰𝘤𝘪𝘢𝘵𝘦𝘥 𝘸𝘪𝘵𝘩 𝘣𝘦𝘪𝘯𝘨 𝘢 𝘴𝘵𝘳𝘰𝘯𝘨 𝘢𝘯𝘥 𝘴𝘶𝘤𝘤𝘦𝘴𝘴𝘧𝘶𝘭 𝘮𝘢𝘯 𝘸𝘩𝘰 𝘭𝘪𝘬𝘦𝘴 𝘵𝘰 𝘣𝘦 𝘪𝘯 𝘤𝘩𝘢𝘳𝘨𝘦 𝘰𝘧 𝘰𝘵𝘩𝘦𝘳𝘴.

But the 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 is a whole lot more than that.

The Alpha Dad is being the 𝗘𝗫𝗔𝗠𝗣𝗟𝗘.

It is the 𝗘𝗫𝗔𝗠𝗣𝗟𝗘 your children need you to be.

𝘐𝘯 𝘦𝘷𝘦𝘳𝘺 𝘴𝘪𝘵𝘶𝘢𝘵𝘪𝘰𝘯.

The respect you show people.

The way you are impeccable with your word.

The kindness you show to others.

The empathy you show to others.

They look on as you are always on time out of respect for others.

They watch you act like a 𝘨𝘦𝘯𝘵𝘭𝘦𝘮𝘢𝘯.

They observe you being strong 𝙖𝙨𝙨𝙚𝙧𝙩𝙞𝙫𝙚 when it 𝙢𝙖𝙩𝙩𝙚𝙧𝙨.

The 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 exhibits and embodies a behaviour, a way of living, that spreads rapidly to his children.

The 𝗔𝗖𝗧 of going to the gym. (Strength)

The 𝗛𝗔𝗕𝗜𝗧 of good nutrition. (Health)

The world class 𝗥𝗢𝗨𝗧𝗜𝗡𝗘𝗦 you perform daily. (High Performance)

𝘉𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘢 𝘥𝘢𝘥 𝘪𝘴 𝘢𝘭𝘮𝘰𝘴𝘵 𝘭𝘪𝘬𝘦 𝘢𝘯 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘺 𝘰𝘧 𝘳𝘦𝘥𝘦𝘮𝘱𝘵𝘪𝘰𝘯.

The time in your life where you can create a 𝙣𝙚𝙬 𝙞𝙙𝙚𝙣𝙩𝙞𝙩𝙮.

A time in your life when you need 𝙣𝙚𝙬 𝙫𝙖𝙡𝙪𝙚𝙨.

Before you 𝗟𝗘𝗔𝗗 others you need to 𝗟𝗘𝗔𝗗 yourself.

𝘏𝘰𝘸 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘭𝘦𝘢𝘥?

𝘏𝘰𝘸 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘵𝘩𝘦 𝘦𝘹𝘢𝘮𝘱𝘭𝘦?

"The greatest legacy anyone can leave behind is to positively impact the lives of others. Whenever you add value to other people's lives, you are unknowingly leaving footprints on the sands of time that live on, even after your demise."

𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗔𝗻 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 ⚔️

The 𝗖𝗔𝗠𝗘𝗥𝗔 is always 𝗢𝗡.

Something that was passed on to me and now I pass on to new coaches in the industry is…

𝙄𝙢𝙖𝙜𝙞𝙣𝙚 𝙩𝙝𝙚𝙧𝙚 𝙞𝙨 𝙖 𝙘𝙖𝙢𝙚𝙧𝙖 𝙤𝙣 𝙮𝙤𝙪.

𝗔𝗟𝗪𝗔𝗬𝗦.

And that camera needs to stay 𝗢𝗡 for your first session at 6am and your 𝗟𝗔𝗦𝗧 𝗦𝗘𝗦𝗦𝗜𝗢𝗡 at 8pm.

Because as we know when the camera is 𝗢𝗡 so are 𝗪𝗘.

It heightens our 𝗦𝗘𝗡𝗦𝗘𝗦 and we are ready to 𝗣𝗘𝗥𝗙𝗢𝗥𝗠.

We 𝗕𝗥𝗜𝗡𝗚 our A game to every 𝗦𝗘𝗦𝗦𝗜𝗢𝗡.

To 𝗘𝗩𝗘𝗥𝗬 interaction.

If you are a 𝗡𝗘𝗪 coach who is trying to 𝗕𝗨𝗜𝗟𝗗 their 𝗥𝗘𝗣𝗨𝗧𝗔𝗧𝗜𝗢𝗡 then I guarantee this simple 𝗧𝗜𝗣 will take your 𝗕𝗨𝗦𝗜𝗡𝗘𝗦𝗦 and 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 to the next level.

𝗪𝗵𝘆?

Because when you are on the gym floor 𝗘𝗩𝗘𝗥𝗬𝗢𝗡𝗘 is watching.

How you 𝗖𝗢𝗔𝗖𝗛.

How you 𝗖𝗢𝗠𝗠𝗨𝗡𝗜𝗖𝗔𝗧𝗘.

Your 𝗘𝗡𝗘𝗥𝗚𝗬 and 𝗕𝗢𝗗𝗬 𝗟𝗔𝗡𝗚𝗨𝗔𝗚𝗘.

How you 𝗟𝗜𝗦𝗧𝗘𝗡.

How you 𝗚𝗥𝗘𝗘𝗧 your client when they walk on a 𝗕𝗨𝗦𝗬 gym floor.

How your 𝗦𝗣𝗢𝗧 their weights.

Focus on these 𝗕𝗔𝗦𝗜𝗖𝗦 and do them 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗧𝗟𝗬.

And 𝗥𝗘𝗠𝗘𝗠𝗕𝗘𝗥 the 𝗖𝗔𝗠𝗘𝗥𝗔 is always ON.

Even if your are 𝗡𝗢𝗧.

You are the FOUNDATION of your family ⚔️

‘The High Performance Dad’

While 𝗝𝗮𝗺𝗲𝘀 has already made huge progress towards the end of 2022 in terms of 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 changes the most impressive shift has most definitely been his 𝘮𝘪𝘯𝘥𝘴𝘦𝘵.

This change in mindset and identity has resulted in stronger habits, consistent daily actions and more importantly taking ownership of his health and fitness to lead his family and set the example.

2023 is going to be a huge year for James and as we always remind each other…

‘𝟏% 𝗯𝗲𝘁𝘁𝗲𝗿 𝗲𝘃𝗲𝗿𝘆𝗱𝗮𝘆’

‘𝘖𝘯𝘦 𝘧𝘪𝘯𝘢𝘭 𝘸𝘦𝘦𝘬 𝘵𝘰 𝘤𝘭𝘰𝘴𝘦 𝘰𝘶𝘵 𝟤𝟢𝟤𝟤. 𝘛𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘧𝘰𝘳 𝘴𝘵𝘪𝘤𝘬𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺, 𝘦𝘷𝘦𝘯 𝘸𝘩𝘦𝘯 𝘪 𝘱𝘳𝘰𝘣 𝘨𝘢𝘷𝘦 𝘺𝘰𝘶 𝘦𝘯𝘰𝘶𝘨𝘩 𝘳𝘦𝘢𝘴𝘰𝘯𝘴 𝘵𝘰 𝘤𝘢𝘭𝘭 𝘪𝘵 𝘲𝘶𝘪𝘵𝘴. 𝘔𝘰𝘳𝘦 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵𝘭𝘺, 𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘧𝘰𝘳 𝘨𝘰𝘪𝘯𝘨 𝘣𝘦𝘺𝘰𝘯𝘥 𝘵𝘩𝘦 𝘣𝘢𝘴𝘪𝘤𝘴 - 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝘵𝘳𝘢𝘪𝘯𝘦𝘳 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘢𝘯𝘥 𝘪𝘮𝘱𝘭𝘦𝘮𝘦𝘯𝘵 𝘤𝘩𝘢𝘯𝘨𝘦 𝘢𝘵 𝘢 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘢𝘯𝘥 𝘪𝘥𝘦𝘯𝘵𝘪𝘵𝘺 𝘭𝘦𝘷𝘦𝘭.

𝘛𝘩𝘦 𝘣𝘰𝘰𝘬 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘢𝘵𝘪𝘰𝘯𝘴, 𝘵𝘩𝘦 𝘷𝘢𝘳𝘪𝘰𝘶𝘴 𝘷𝘪𝘥𝘦𝘰𝘴. 𝘐’𝘮 𝘯𝘰 𝘭𝘰𝘯𝘨𝘦𝘳 𝘫𝘶𝘴𝘵 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘮𝘺 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘰𝘳 𝘮𝘺 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯. 𝘐’𝘮 𝘤𝘰𝘯𝘴𝘪𝘥𝘦𝘳𝘪𝘯𝘨 𝘴𝘭𝘦𝘦𝘱, 𝘴𝘵𝘳𝘦𝘴𝘴, 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨. 𝘐’𝘮 𝘤𝘰𝘯𝘴𝘪𝘥𝘦𝘳𝘪𝘯𝘨 𝘸𝘩𝘢𝘵 𝘮𝘺 𝘪𝘥𝘦𝘯𝘵𝘪𝘵𝘺 𝘪𝘴 𝘢𝘯𝘥 𝘸𝘩𝘢𝘵 𝘴𝘮𝘢𝘭𝘭 𝘴𝘵𝘦𝘱𝘴 𝘪 𝘤𝘢𝘯 𝘮𝘢𝘬𝘦 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘪𝘵. 

𝘈𝘴 𝘸𝘦 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘢𝘺, 𝟣% 𝘣𝘦𝘵𝘵𝘦𝘳 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺. 𝟤𝟢𝟤𝟥 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘵𝘩𝘦 𝘺𝘦𝘢𝘳 𝘪 𝘴𝘦𝘦 𝘣𝘪𝘨 𝘤𝘩𝘢𝘯𝘨𝘦 𝘢𝘯𝘥 𝘪 𝘤𝘢𝘯 𝘧𝘪𝘯𝘢𝘭𝘭𝘺 𝘸𝘦𝘢𝘳 𝘮𝘰𝘴𝘵 𝘰𝘧 𝘵𝘩𝘦 𝘪𝘵𝘦𝘮𝘴 𝘪𝘯 𝘮𝘺 𝘸𝘢𝘳𝘥𝘳𝘰𝘣𝘦!’
𝙅𝙖𝙢𝙚𝙨

‘𝗪𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗱𝘀, 𝘁𝗵𝗲𝘆 𝗯𝗲𝗰𝗼𝗺𝗲 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀. 𝗪𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀, 𝘁𝗵𝗲𝘆 𝗯𝗲𝗰𝗼𝗺𝗲 𝘆𝗼𝘂𝗿 𝗵𝗮𝗯𝗶𝘁𝘀. 𝗪𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗵𝗮𝗯𝗶𝘁𝘀, 𝘁𝗵𝗲𝘆 𝗯𝗲𝗰𝗼𝗺𝗲 𝘆𝗼𝘂𝗿 𝗰𝗵𝗮𝗿𝗮𝗰𝘁𝗲𝗿.’ 𝗩𝗶𝗻𝗰𝗲 𝗟𝗼𝗺𝗯𝗮𝗿𝗱𝗶

𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗿𝗲𝗮𝘀𝘆 𝘁𝗼 𝗷𝗼𝗶𝗻 𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 𝘁𝗵𝗲𝗺 𝗗𝗠 𝘁𝗵𝗲 𝘄𝗼𝗿𝗱 '𝗟𝗘𝗚𝗔𝗖𝗬𝟐𝟎𝟐𝟑' ⚔️

“𝘛𝘩𝘦 𝘪𝘮𝘱𝘦𝘥𝘪𝘮𝘦𝘯𝘵 𝘵𝘰 𝘢𝘤𝘵𝘪𝘰𝘯 𝘢𝘥𝘷𝘢𝘯𝘤𝘦𝘴 𝘢𝘤𝘵𝘪𝘰𝘯. 𝘞𝘩𝘢𝘵 𝘴𝘵𝘢𝘯𝘥𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘣𝘦𝘤𝘰𝘮𝘦𝘴 𝘵𝘩𝘦 𝘸𝘢𝘺.” 𝘔𝘢𝘳𝘤𝘶𝘴 𝘈𝘶𝘳𝘦𝘭𝘪𝘶𝘴

There is no better job in the world when you get messages like this and clients who are 𝗥𝗘𝗔𝗗𝗬 go 𝗔𝗟𝗟 𝗜𝗡.

There is nowhere I would rather be than in the 𝗧𝗥𝗘𝗡𝗖𝗛𝗘𝗦 as a coach working with clients who want to 𝗟𝗘𝗔𝗗 and build a 𝗟𝗘𝗚𝗔𝗖𝗬.

My man is a 𝗦𝗔𝗩𝗔𝗚𝗘 and we have already mapped out some 𝗛𝗨𝗚𝗘 goals for 𝟐𝟎𝟐𝟑.

#𝙏𝙝𝙚𝙍𝙤𝙖𝙙𝙩𝙤𝟳𝟱𝙠𝙜

𝟐𝟎𝟐𝟑 is a 𝗠𝗔𝗦𝗦𝗜𝗩𝗘 year for me as a 𝗖𝗢𝗔𝗖𝗛 and that means it’s an even 𝘣𝘪𝘨𝘨𝘦𝘳 𝘺𝘦𝘢𝘳 for all my 𝗖𝗟𝗜𝗘𝗡𝗧𝗦.

We are not here to 𝗣𝗟𝗔𝗬 the game.

We are here to 𝗖𝗛𝗔𝗡𝗚𝗘 the game.

If you want to 𝗘𝗟𝗘𝗩𝗔𝗧𝗘 you 𝘏𝘦𝘢𝘭𝘵𝘩, 𝘗𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦 𝘢𝘯𝘥 𝘔𝘪𝘯𝘥𝘴𝘦𝘵 𝘪𝘯 𝟤𝟢𝟤𝟥 then 𝗥𝗘𝗔𝗖𝗛 out 𝗡𝗢𝗪 and start your journey with ⚒

'Train with 𝗣𝗨𝗥𝗣𝗢𝗦𝗘 and build your 𝗟𝗘𝗚𝗔𝗖𝗬'

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱

#2023

𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻

𝗙𝗮𝗺𝗶𝗹𝘆

We quickly move from one ‘𝙥𝙚𝙧𝙘𝙚𝙞𝙫𝙚𝙙 𝙨𝙩𝙧𝙚𝙨𝙨’ to another but it’s important to remember the only thing we can ‘𝙘𝙤𝙣𝙩𝙧𝙤𝙡’ is our 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦.

Only a few weeks ago we were moving from 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦 𝘵𝘰 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦 to make sure we were 𝗥𝗘𝗔𝗗𝗬 for our move back to SG.

Now we have quickly forgotten the enormity of moving to SG as we now shift our energy to the challenges of settling into a new country as a family, new job, apartment and nursery etc

So it’s important to remember 𝗪𝗘 created these challenges and 𝗪𝗘 will find the solutions.

The only thing we can control is our ‘𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙚’.

𝘚𝘵𝘢𝘺 𝘤𝘢𝘭𝘮.

𝘛𝘢𝘬𝘦 𝘰𝘸𝘯𝘦𝘳𝘴𝘩𝘪𝘱.

𝘙𝘦𝘴𝘱𝘰𝘯𝘥.

It’s been so 𝗔𝗠𝗔𝗭𝗜𝗡𝗚 to see Primrose adapt to life in SG and I’ve seen her naked more this week than in the last 12 months!

𝗦𝗖𝗔

Been 𝗛𝗨𝗚𝗘 week after finally joining the team at and been worth the wait.

So excited for what the future holds and absolutely love being on the gym floor again.

Biggest 𝗪𝗜𝗡 this week is remembering how much I love 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚.

And when it’s an 𝗔𝗠𝗔𝗭𝗜𝗡𝗚 environment it’s even more 𝗥𝗘𝗪𝗔𝗥𝗗𝗜𝗡𝗚.

𝗙𝗿𝗶𝗲𝗻𝗱𝘀 𝗽𝗮𝘀𝘁/𝗳𝘂𝘁𝘂𝗿𝗲

Been amazing to reconnect with old friends and reflect on our journey and it feels like a new start.

Also extremely 𝗚𝗥𝗔𝗧𝗘𝗙𝗨𝗟 to connect with old clients in Singapore and carry on where we left off last year 🔥

𝗤𝘂𝗼𝘁𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸

‘𝘞𝘢𝘵𝘤𝘩 𝘺𝘰𝘶𝘳 𝘢𝘤𝘵𝘪𝘰𝘯𝘴, 𝘵𝘩𝘦𝘺 𝘣𝘦𝘤𝘰𝘮𝘦 𝘺𝘰𝘶𝘳 𝘩𝘢𝘣𝘪𝘵𝘴. 𝘞𝘢𝘵𝘤𝘩 𝘺𝘰𝘶𝘳 𝘩𝘢𝘣𝘪𝘵𝘴, 𝘵𝘩𝘦𝘺 𝘣𝘦𝘤𝘰𝘮𝘦 𝘺𝘰𝘶𝘳 𝘤𝘩𝘢𝘳𝘢𝘤𝘵𝘦𝘳’

𝘝𝘪𝘯𝘤𝘦 𝘓𝘰𝘮𝘣𝘢𝘳𝘥𝘪

It is 𝗘𝗔𝗦𝗬 to get caught up in 𝗟𝗜𝗙𝗘.

𝘐’𝘮 𝘣𝘶𝘴𝘺.

𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦.

𝘐𝘵’𝘴 𝘦𝘢𝘴𝘺 𝘧𝘰𝘳 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦.

But 𝗟𝗜𝗦𝗧𝗘𝗡

𝙇𝙄𝙁𝙀 is not without 𝗦𝗧𝗥𝗨𝗚𝗚𝗟𝗘.

Everyone has their 𝗕𝗔𝗧𝗧𝗟𝗘.

The different is how you choose to 𝗣𝗘𝗥𝗖𝗘𝗜𝗩𝗘 that battle.

Do you take 𝗢𝗪𝗡𝗘𝗥𝗦𝗛𝗜𝗣?

Or

Do you hide behind an 𝗘𝗫𝗖𝗨𝗦𝗘?

Now I know there are 𝘤𝘪𝘳𝘤𝘶𝘮𝘴𝘵𝘢𝘯𝘤𝘦𝘴 when 𝗟𝗜𝗙𝗘 gets very real and is bloody tough.

But it gets a whole lot easier when we 𝗖𝗛𝗢𝗢𝗦𝗘 how we respond.

How we 𝗦𝗛𝗢𝗪 up.

How we 𝗘𝗠𝗕𝗥𝗔𝗖𝗘 the challenge.

How we choose 𝗣𝗨𝗥𝗣𝗢𝗦𝗘 over 𝗣𝗟𝗘𝗔𝗦𝗨𝗥𝗘.

We are all more 𝗦𝗜𝗠𝗜𝗟𝗔𝗥 than your 𝗞𝗡𝗢𝗪.

It’s just some see the 𝙒𝙊𝙍𝙆 as a 𝗣𝗥𝗜𝗩𝗜𝗟𝗘𝗚𝗘.

𝗕𝗲𝗶𝗻𝗴 𝗮 𝗗𝗔𝗗 𝗶𝘀 𝗮 𝗣𝗜𝗩𝗜𝗟𝗘𝗚𝗘.

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱

𝗗𝗼 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗶𝗻𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲?

I did…

Comparing myself to other dads.

Other coaches.

I felt the internal pressure to be the best version of myself but the very natural pattern of behaviour for new dads…

𝘓𝘢𝘤𝘬 𝘰𝘧 𝘴𝘭𝘦𝘦𝘱
𝘍𝘦𝘸 𝘦𝘹𝘵𝘳𝘢 𝘣𝘦𝘦𝘳𝘴
𝘙𝘦𝘭𝘢𝘹𝘦𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯
𝘔𝘪𝘴𝘴𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴

This only added to the feeling of be 𝗜𝗡𝗔𝗗𝗘𝗤𝗨𝗔𝗧𝗘.

And it is totally 𝗨𝗡𝗗𝗘𝗥𝗦𝗧𝗔𝗡𝗗𝗔𝗕𝗟𝗘.

And then feeling that you are 𝗦𝗜𝗡𝗞𝗜𝗡𝗚 and when does it end?

I know as I felt the same.

Free falling further away from the 𝗘𝗫𝗔𝗠𝗣𝗟𝗘 you want to be.

But I can be brutally honest and tell you want it takes.

It takes 𝗬𝗢𝗨 to take 𝗢𝗪𝗡𝗘𝗥𝗦𝗛𝗜𝗣 of the situation.

The 𝗢𝗡𝗟𝗬 way to flip those 𝗜𝗡𝗔𝗗𝗘𝗤𝗨𝗔𝗖𝗜𝗘𝗦 around is to take 𝗔𝗖𝗧𝗜𝗢𝗡.

And this is usually where we discover 𝗧𝗛𝗔𝗧 𝗠𝗢𝗠𝗘𝗡𝗧.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘳𝘦𝘮𝘢𝘳𝘬 𝘧𝘳𝘰𝘮 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢 𝘱𝘪𝘤𝘵𝘶𝘳𝘦 𝘴𝘩𝘢𝘳𝘦𝘥 𝘰𝘯 𝘴𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘯𝘰𝘵𝘤𝘩 𝘢𝘥𝘥 𝘰𝘯𝘵𝘰 𝘵𝘩𝘦 𝘣𝘶𝘤𝘬𝘭𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘣𝘦𝘭𝘵.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘩𝘰𝘸 𝘰𝘶𝘵 𝘰𝘧 𝘣𝘳𝘦𝘢𝘵𝘩 𝘺𝘰𝘶 𝘧𝘦𝘭𝘵 𝘳𝘶𝘯𝘯𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘤𝘩𝘪𝘭𝘥.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳𝘦𝘥 𝘵𝘩𝘦 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘺𝘰𝘶 𝘮𝘢𝘥𝘦 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘣𝘢𝘣𝘺 𝘸𝘢𝘴 𝘣𝘰𝘳𝘯 𝘺𝘰𝘶𝘳 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦.

Whatever the 𝗠𝗢𝗠𝗘𝗡𝗧 the only way to overcome the feelings of ‘not being good enough’ is to take 𝗔𝗖𝗧𝗜𝗢𝗡.

That 𝗔𝗖𝗧𝗜𝗢𝗡 may be small but it will start 𝗠𝗢𝗠𝗘𝗡𝗧𝗨𝗠.

That 𝗔𝗖𝗧𝗜𝗢𝗡 will give you more 𝗘𝗡𝗘𝗥𝗚𝗬.

That 𝗔𝗖𝗧𝗜𝗢𝗡 will be 𝗬𝗢𝗨𝗥 𝗠𝗢𝗠𝗘𝗡𝗧.

If you are feeling lost amongst all the 𝗖𝗢𝗡𝗙𝗨𝗦𝗜𝗢𝗡 around training and nutrition then drop me a DM with the word 𝗔𝗖𝗧𝗜𝗢𝗡 and we can put a 𝗜𝗡𝗧𝗘𝗟𝗟𝗜𝗚𝗘𝗡𝗧 𝗣𝗟𝗔𝗡 together.

It is time to join the 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 𝗣𝗥𝗢𝗝𝗘𝗖𝗧.

𝗗𝗼 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗶𝗻𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲?

I did…

Comparing myself to other dads.

Other coaches.

I felt the internal pressure to be the best version of myself but the very natural pattern of behaviour for new dads…

𝘓𝘢𝘤𝘬 𝘰𝘧 𝘴𝘭𝘦𝘦𝘱
𝘍𝘦𝘸 𝘦𝘹𝘵𝘳𝘢 𝘣𝘦𝘦𝘳𝘴
𝘙𝘦𝘭𝘢𝘹𝘦𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯
𝘔𝘪𝘴𝘴𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴

This only added to the feeling of be 𝗜𝗡𝗔𝗗𝗘𝗤𝗨𝗔𝗧𝗘.

And it is totally 𝗨𝗡𝗗𝗘𝗥𝗦𝗧𝗔𝗡𝗗𝗔𝗕𝗟𝗘.

And then feeling that you are 𝗦𝗜𝗡𝗞𝗜𝗡𝗚 and when does it end?

I know as I felt the same.

Free falling further away from the 𝗘𝗫𝗔𝗠𝗣𝗟𝗘 you want to be.

But I can be brutally honest and tell you want it takes.

It takes 𝗬𝗢𝗨 to take 𝗢𝗪𝗡𝗘𝗥𝗦𝗛𝗜𝗣 of the situation.

The 𝗢𝗡𝗟𝗬 way to flip those 𝗜𝗡𝗔𝗗𝗘𝗤𝗨𝗔𝗖𝗜𝗘𝗦 around is to take 𝗔𝗖𝗧𝗜𝗢𝗡.

And this is usually where we discover 𝗧𝗛𝗔𝗧 𝗠𝗢𝗠𝗘𝗡𝗧.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘳𝘦𝘮𝘢𝘳𝘬 𝘧𝘳𝘰𝘮 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢 𝘱𝘪𝘤𝘵𝘶𝘳𝘦 𝘴𝘩𝘢𝘳𝘦𝘥 𝘰𝘯 𝘴𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘯𝘰𝘵𝘤𝘩 𝘢𝘥𝘥 𝘰𝘯𝘵𝘰 𝘵𝘩𝘦 𝘣𝘶𝘤𝘬𝘭𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘣𝘦𝘭𝘵.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘩𝘰𝘸 𝘰𝘶𝘵 𝘰𝘧 𝘣𝘳𝘦𝘢𝘵𝘩 𝘺𝘰𝘶 𝘧𝘦𝘭𝘵 𝘳𝘶𝘯𝘯𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘤𝘩𝘪𝘭𝘥.

𝘐𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳𝘦𝘥 𝘵𝘩𝘦 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘺𝘰𝘶 𝘮𝘢𝘥𝘦 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘣𝘢𝘣𝘺 𝘸𝘢𝘴 𝘣𝘰𝘳𝘯 𝘺𝘰𝘶𝘳 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦.

Whatever the 𝗠𝗢𝗠𝗘𝗡𝗧 the only way to overcome the feelings of ‘not being good enough’ is to take 𝗔𝗖𝗧𝗜𝗢𝗡.

That 𝗔𝗖𝗧𝗜𝗢𝗡 may be small but it will start 𝗠𝗢𝗠𝗘𝗡𝗧𝗨𝗠.

That 𝗔𝗖𝗧𝗜𝗢𝗡 will give you more 𝗘𝗡𝗘𝗥𝗚𝗬.

That 𝗔𝗖𝗧𝗜𝗢𝗡 will be 𝗬𝗢𝗨𝗥 𝗠𝗢𝗠𝗘𝗡𝗧.

If you are feeling lost amongst all the 𝗖𝗢𝗡𝗙𝗨𝗦𝗜𝗢𝗡 around training and nutrition then drop me a DM with the word 𝗔𝗖𝗧𝗜𝗢𝗡 and we can put a 𝗜𝗡𝗧𝗘𝗟𝗟𝗜𝗚𝗘𝗡𝗧 𝗣𝗟𝗔𝗡 together.

It is time to join the 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 𝗣𝗥𝗢𝗝𝗘𝗖𝗧.

The Man. The Myth. The Legend.

Been an absolute pleasure and we are still finishing the year STRONG ⚒

‘𝙏𝙝𝙚 𝙘𝙧𝙚𝙙𝙞𝙩 𝙗𝙚𝙡𝙤𝙣𝙜𝙨 𝙩𝙤 𝙩𝙝𝙚 𝙢𝙖𝙣 𝙬𝙝𝙤 𝙞𝙨 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙞𝙣 𝙩𝙝𝙚 𝙖𝙧𝙚𝙣𝙖, 𝙬𝙝𝙤𝙨𝙚 𝙛𝙖𝙘𝙚 𝙞𝙨 𝙢𝙖𝙧𝙧𝙚𝙙 𝙗𝙮 𝙙𝙪𝙨𝙩 𝙖𝙣𝙙 𝙨𝙬𝙚𝙖𝙩 𝙖𝙣𝙙 𝙗𝙡𝙤𝙤𝙙…’

𝗧𝗵𝗲𝗼𝗱𝗼𝗿𝗲 𝗥𝗼𝗼𝘀𝗲𝘃𝗲𝗹𝘁

It been an absolute pleasure working with this year and the 𝗗𝗜𝗦𝗖𝗜𝗣𝗟𝗜𝗡𝗘 and 𝗗𝗘𝗗𝗜𝗖𝗔𝗧𝗜𝗢𝗡 he has shown in the last few weeks has been 𝗙𝗜𝗥𝗦𝗧 𝗖𝗟𝗔𝗦𝗦.

Entering your first BJJ comp is not easy its 𝗨𝗡𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘.

Cutting weight is not easy its 𝗨𝗡𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘.

Water loading is not easy its 𝗨𝗡𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘.

Trusting someone is not always easy and can be 𝗨𝗡𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘.

So 𝗪𝗛𝗬 do we do it?

Too 𝗣𝗥𝗢𝗩𝗘 to ourselves 𝗪𝗘 can.

Because in those 𝗠𝗢𝗠𝗘𝗡𝗧𝗦 we learn who we really are.

𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗮𝗻 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱.

If your need 𝗛𝗘𝗟𝗣 with your 𝗠𝗜𝗦𝗦𝗜𝗢𝗡 and want to join 𝗣𝗥𝗢𝗝𝗘𝗖𝗧 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 then drop me a message with the word ‘𝗔𝗥𝗘𝗡𝗔’ today.

𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬.

𝗣𝗔𝗦𝗦𝗜𝗢𝗡.

𝗖𝗢𝗡𝗙𝗜𝗗𝗘𝗡𝗖𝗘.

𝗥𝗘𝗦𝗨𝗟𝗧𝗦.

𝗜𝘁 𝗶𝘀 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗷𝗼𝗶𝗻 𝗣𝗥𝗢𝗝𝗘𝗖𝗧 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 ⚒

𝗪𝗛𝗘𝗡 are you going to go 𝗔𝗟𝗟 𝗜𝗡?

What does 𝗔𝗟𝗟 𝗜𝗡 mean?

To get the 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 you are looking for means you have to go 𝗔𝗟𝗟 𝗜𝗡 on your 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬.

I speak to clients a lot 𝗥𝗘𝗚𝗔𝗥𝗗𝗜𝗡𝗚 their 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬.

Your 𝗙𝗨𝗧𝗨𝗥𝗘 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬.

𝘞𝘩𝘺?

Because your 𝗖𝗨𝗥𝗥𝗘𝗡𝗧 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬 is holding you BACK.

It is 𝗦𝗧𝗢𝗣𝗣𝗜𝗡𝗚 you from going 𝗔𝗟𝗟 𝗜𝗡.

Your 𝗕𝗘𝗛𝗔𝗩𝗜𝗢𝗨𝗥𝗦 and 𝗛𝗔𝗕𝗜𝗧𝗦 will determine your 𝗢𝗨𝗧𝗖𝗢𝗠𝗘.

Your 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬 drives the behaviour and habits.

Your 𝗖𝗨𝗥𝗥𝗘𝗡𝗧 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬 is still driving your 𝗖𝗨𝗥𝗥𝗘𝗡𝗧 behaviour and habits.

Which is 𝗪𝗛𝗬 you are still getting the 𝗦𝗔𝗠𝗘 𝗥𝗘𝗦𝗨𝗟𝗧𝗦.

But if we create a 𝗡𝗘𝗪 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬 we can create 𝗡𝗘𝗪 𝗛𝗔𝗕𝗜𝗧𝗦 and 𝗕𝗘𝗛𝗔𝗩𝗜𝗢𝗨𝗥𝗦.

And then we can go 𝗔𝗟𝗟 𝗜𝗡 on your 𝗚𝗢𝗔𝗟𝗦.

Knowing that once we 𝗥𝗘𝗔𝗖𝗛 them the 𝗕𝗘𝗛𝗔𝗩𝗜𝗢𝗨𝗥𝗦 and 𝗛𝗔𝗕𝗜𝗧𝗦 that got us there are part of our 𝗜𝗗𝗘𝗡𝗧𝗜𝗧𝗬.

And there is no 𝗚𝗢𝗜𝗡𝗚 𝗕𝗔𝗖𝗞.

If you are feeling 𝗥𝗘𝗔𝗗𝗬 then DM me the words ‘𝗔𝗟𝗟 𝗜𝗡'. ⚒

𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗔𝗻 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱.

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗭𝗘𝗔𝗟𝗢𝗧.

So now we have decided your ENERGY is better served not chasing the ‘elusive 6 pack’, what next?

Ok let’s tackle the easy topic of your DIET.

That word has got a bad rep but it’s just means ‘what food you consume’.

Now i know the next question you are going to ask me is…

‘𝗟𝗲𝗶𝗴𝗵, 𝘄𝗵𝗮𝘁’𝘀 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗱𝗶𝗲𝘁’?

‘That depends’

‘Ok great, I’ve been watching the LIVER KING and he’s in great shape and only eats raw meat’

‘Cool. Think you can maintain that for the rest of your life?’

‘No’

‘Probably not a good idea then mate’

Look, any diet CAN and WILL work for a period.

Vegan
Paleo
Carnivore
Fasting (nothing magical here)
Low carb
Low fat
Weight Watchers

The common denominator is a ‘𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧’

‘But my mate Steve said he feels great since switching to Vegan’

Steve probably consumes more nutrient dense food, is finally eating a vegetable and has lost weight.

Any diet can give you the same result.

‘But my mate Keith said he feels great since starting IF 16:8’

Keith is probably eating less calories and more mindful of what he is eating because motivation is high.

Any diet can give you the same result.

See the pattern?

It doesn’t matter what DIET you choose.

Just pick one that best FITS your lifestyle.

And one that you can stay on long enough to get results.

Because they all do the same things.

𝗖𝗥𝗘𝗔𝗧𝗘 𝗔 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧.

But most diets FAIL.

Why?

Because they do NOT fit your lifestyle.

And why do people feel great on a NEW diet?

Because your biggest improvement on HEALTH METRICS come from the first 10% of weight loss.

Which is why Steve and Keith feel great.

It’s not the DIET that matters.

It’s your ability to create 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧 consistently that will determine your results.

So why not focus on a more BALANCED approach.

One that FITS your lifestyle.

There are numerous ways of creating a 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗗𝗘𝗙𝗜𝗖𝗜𝗧.

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗭𝗘𝗔𝗟𝗢𝗧.

Just focus on 𝗬𝗢𝗨.

And leave Steve and Keith do their thing.

Project Alpha Dad ⚒

My dissertation for my degree (a time before social media!) was titled…

‘𝘐𝘴 𝘤𝘰𝘯𝘴𝘶𝘮𝘦𝘳𝘪𝘴𝘮 𝘭𝘦𝘢𝘥𝘪𝘯𝘨 𝘵𝘰 𝘵𝘩𝘦 𝘥𝘦𝘮𝘪𝘴𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘮𝘰𝘥𝘦𝘳𝘯 𝘥𝘢𝘺 𝘮𝘢𝘯?’

Big question to ask!

Fast forward to 2022 and I most definitely think SOCIETY PRESSURE and how men think they ‘NEED TO LOOK’ is killing their happiness!

As I mentioned yesterday most men set out with the goal.

‘I WANT a 6 pack’

This has not changed since I picked up my first copy of Mens Health in the 90s (Hey there is nothing wrong with wanting a 6 pack) but social media has only COMPOUNDED it.

What I know now IS THIS…

Getting a 6 pack can be very fleeting and it is important not to tie up your IDENTITY in it.

Unless you are in a small % of the world who are gifted genetically it is very difficult to maintain a 6 pack ALL YEAR round.

It is a WAY OF LIFE.

A way of life that most MEN are not willing to take on.

Or Dads ‘NEED’ to take on.

Especially when life gets REAL.

Becoming a Dad. Family. Stress and sleep. Social life.

The IDENTITY is not wrapped up in the goal to the point you are willing to make the sacrifice.

And that it totally OK.

Because for most men the goal is probably (they just done know it yet!) NOT to get a 6 pack.

So what do WE want?

It is just to bloody FEEL good!

Actually F&ck that…

IT IS TO FEEL GREAT.

So how do we make sure we feel GREAT?

By creating a LIFESTYLE on your terms.

It can be losing the first 10lbs.

Your belt coming down a few notches.

It is having the confidence to take your top off on the beach.

Having the energy to keep up with your kids.

Having your kids watch you take part in a 5k Park Run.

By leading by example and being the best version of yourself.

By showing up for your family and say ‘IVE GOT THIS’.

I guaranteed that is a more REWARDING goal than…

“I want to get a 6 pack’

Because once the 6 pack has GONE what are you LEFT with?

The same OLD IDENTITY.

It is time to chase a BIGGER goal.

It is TIME to step up.

Now your are MISSION READY.

If your need HELP with your MISSION and want to join PROJECT ALPHA DAD then drop me a message with the word ‘MISSION’ today.

There are 𝟗𝟓 𝗱𝗮𝘆𝘀 until 𝗫𝗺𝗮𝘀 𝗲𝘃𝗲…

There are 𝟔𝟎 𝗱𝗮𝘆𝘀 between these pictures…

Imagine what you can achieve with a little 𝗚𝗨𝗜𝗗𝗔𝗡𝗖𝗘 and 𝗙𝗢𝗖𝗨𝗦 in 𝟗𝟎 𝗱𝗮𝘆𝘀.

We all have a relatively good idea 𝗛𝗢𝗪 to train.

We all have a basic grasp of 𝗪𝗛𝗔𝗧 good nutrition is.

We all know sleep is 𝗜𝗠𝗣𝗢𝗥𝗧𝗔𝗡𝗧.

𝗕𝗨𝗧

Sometimes we just need 𝗦𝗢𝗠𝗘𝗕𝗢𝗗𝗬 in our corner.

If your need 𝗛𝗘𝗟𝗣 with your 𝗠𝗜𝗦𝗦𝗜𝗢𝗡 and want to join 𝗣𝗥𝗢𝗝𝗘𝗖𝗧 𝗔𝗟𝗣𝗛𝗔 𝗗𝗔𝗗 then drop me a message with the word ‘𝗠𝗜𝗦𝗦𝗜𝗢𝗡’ today.

Shout to my man for being in my corner ⚒

‘𝘛𝘩𝘦𝘳𝘦 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘰𝘮𝘦 𝘦𝘹𝘵𝘳𝘢𝘰𝘳𝘥𝘪𝘯𝘢𝘳𝘺 𝘱𝘦𝘰𝘱𝘭𝘦 𝘪𝘯 𝘰𝘶𝘳 𝘭𝘪𝘷𝘦𝘴 𝘸𝘪𝘵𝘩 𝘸𝘩𝘰𝘮 𝘸𝘦 𝘢𝘳𝘦 𝘱𝘳𝘰𝘶𝘥 𝘵𝘰 𝘣𝘦 𝘭𝘪𝘷𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 é𝘱𝘰𝘲𝘶𝘦 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦𝘮!’ 🖤

Your body is 𝘂𝗻𝗶𝗾𝘂𝗲 and belongs to 𝗬𝗢𝗨.

Your 𝗵𝗲𝗮𝗹𝘁𝗵 is very 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹.

Therefore your 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 and 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 should be designed for 𝗬𝗢𝗨.

Your 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀 belong to 𝗬𝗢𝗨 .

I’m one of the few people who truly knows the 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀 𝙆𝙖𝙧𝙚𝙣 goes through 𝗗𝗔𝗜𝗟𝗬.

But she is still 𝗦𝗧𝗔𝗡𝗗𝗜𝗡𝗚. 🔥

She is still in the 𝗙𝗜𝗚𝗛𝗧. ⚒

She is still making 𝗣𝗥𝗢𝗚𝗥𝗘𝗦𝗦. 🚀

𝙆𝙖𝙧𝙚𝙣 is 𝗱𝗶𝗹𝗶𝗴𝗲𝗻𝘁 with her daily check ins, uploads technique videos, sends a weekly WOOP report and is always great company on our bi-monthly Zoom catch ups 😃

Im very an 𝗴𝗿𝗮𝘁𝗲𝗳𝘂𝗹 and 𝗽𝗿𝗼𝘂𝗱 to be part of 𝙆𝙖𝙧𝙚𝙣'𝙨 journey 🙏

Thank you for the 𝘃𝗲𝗿𝘆 𝗸𝗶𝗻𝗱 𝘄𝗼𝗿𝗱𝘀 but the 𝗽𝗹𝗲𝗮𝘀𝘂𝗿𝗲 is truly all mine 🖤

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗠𝘂𝗺 ⚒

#𝗵𝗲𝗮𝗹𝘁𝗵 #𝗽𝘂𝗿𝗽𝗼𝘀𝗲 #𝗹𝗲𝗴𝗮𝗰𝘆 #𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 #𝗷𝗼𝘂𝗿𝗻𝗲𝘆 #𝗺𝗶𝗻𝗱𝘀𝗲𝘁 #𝘀𝘁𝗿𝗼𝗻𝗴𝗹𝗮𝗱𝘆 #𝗶𝗻𝘀𝗽𝗶𝗿𝗶𝗻𝗴 #𝗹𝗼𝘃𝗲𝗺𝘆𝗷𝗼𝗯 #𝗰𝗼𝗮𝗰𝗵

Are 𝗬𝗢𝗨 Ready?

I think about this 𝗤𝗨𝗘𝗦𝗧𝗜𝗢𝗡 a lot since becoming a 𝘿𝙖𝙙.

Will I be ready in the 𝗞𝗘𝗬 moments of 𝗟𝗜𝗙𝗘?

Will I be 𝗦𝗧𝗥𝗢𝗡𝗚 enough during my 𝗖𝗟𝗜𝗙𝗙 𝗛𝗔𝗡𝗚𝗘𝗥 moment?

Will I be 𝗣𝗛𝗬𝗦𝗜𝗖𝗔𝗟𝗟𝗬 ready when it is time to 𝗦𝗧𝗘𝗣 𝗨𝗣?

Training should take on a 𝗪𝗛𝗢𝗟𝗘 new meaning when you become a 𝘿𝙖𝙙 because it is your 𝗥𝗘𝗦𝗣𝗢𝗡𝗦𝗜𝗕𝗜𝗟𝗜𝗧𝗬 to be 𝗥𝗘𝗔𝗗𝗬.

It is your 𝙍𝙀𝙎𝙋𝙊𝙉𝙎𝙄𝘽𝙄𝙇𝙄𝙏𝙔 to 𝗟𝗘𝗔𝗗.

It is your 𝙍𝙀𝙎𝙋𝙊𝙉𝙎𝙄𝘽𝙄𝙇𝙄𝙏𝙔 to take 𝗢𝗪𝗡𝗘𝗥𝗦𝗛𝗜𝗣 of your 𝗛𝗘𝗔𝗟𝗧𝗛.

It is your 𝙍𝙀𝙎𝙋𝙊𝙉𝙎𝙄𝘽𝙄𝙇𝙄𝙏𝙔 to be the 𝗘𝗫𝗔𝗠𝗣𝗟𝗘.

It is your 𝙍𝙀𝙎𝙋𝙊𝙉𝙎𝙄𝘽𝙄𝙇𝙄𝙏𝙔 to manage your 𝗘𝗡𝗘𝗥𝗚𝗬.

Now, don’t get me wrong, as a 𝘿𝘼𝘿 there is also nothing wrong with still wanted to 𝗟𝗢𝗢𝗞 𝗚𝗢𝗢𝗗 and have 𝗕𝗜𝗚 𝗕𝗜𝗖𝗘𝗣𝗦!

But underneath the 𝗦𝗨𝗥𝗙𝗔𝗖𝗘 level you will 𝗗𝗜𝗦𝗖𝗢𝗩𝗘𝗥 a 𝗪𝗛𝗢𝗟𝗘 new 𝗟𝗘𝗩𝗘𝗟 to your training.

It is is too 𝗘𝗔𝗦𝗬 to use your 𝗞𝗜𝗗𝗦 or being a 𝗣𝗔𝗥𝗘𝗡𝗧 as a reason not to train or at least look after your 𝗛𝗘𝗔𝗟𝗧𝗛.

Be coming a 𝘿𝙖𝙙 is the time you step in in 𝗔𝗟𝗟 areas of your 𝗟𝗜𝗙𝗘.

If you do not look after 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙 how can you look after those who 𝗡𝗘𝗘𝗗 you the most?

If you are struggling with 𝗠𝗢𝗧𝗜𝗩𝗔𝗧𝗜𝗢𝗡 despite the best intentions to get 𝗦𝗧𝗔𝗥𝗧𝗘𝗗 you are not 𝗔𝗟𝗢𝗡𝗘.

It is not always 𝗘𝗔𝗦𝗬.

And sometimes we need 𝗛𝗘𝗟𝗣.

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 provides you with the 𝗠𝗔𝗣 and 𝗧𝗢𝗢𝗟𝗦 to get started.

𝘐𝘵 𝘵𝘢𝘬𝘦𝘴 𝘢𝘸𝘢𝘺 𝘵𝘩𝘦 𝘤𝘰𝘯𝘧𝘶𝘴𝘪𝘰𝘯.

𝘐𝘵 𝘩𝘦𝘭𝘱𝘴 𝘳𝘦𝘮𝘰𝘷𝘦 𝘵𝘩𝘦 𝘳𝘰𝘢𝘥𝘣𝘭𝘰𝘤𝘬𝘴.

𝘐𝘵 𝘴𝘵𝘰𝘱𝘴 𝘺𝘰𝘶 𝘧𝘳𝘰𝘮 𝘱𝘳𝘰𝘤𝘳𝘢𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘯𝘨.

𝘐𝘵 𝘦𝘭𝘦𝘷𝘢𝘵𝘦𝘴 𝘺𝘰𝘶𝘳 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥𝘴.

And it will get you 𝗥𝗘𝗔𝗗𝗬 for your 𝗖𝗹𝗶𝗳𝗳 𝗛𝗮𝗻𝗴𝗲𝗿 moment.

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 ⚒

‘𝗧𝗛𝗘 𝗦𝗘𝗖𝗥𝗘𝗧’ ⚒

1. Focus on 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 training 2-3 times a week.
2. Drink a litre of 𝗪𝗔𝗧𝗘𝗥 within 30 mins of waking.
3. 7-10k 𝗦𝗧𝗘𝗣𝗦 a day.
4. 𝗩𝗘𝗚𝗚𝗜𝗘𝗦 with 𝗘𝗩𝗘𝗥𝗬 meal.
5. Prioritise 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 (2g per Kg of BW).
6. 𝗦𝗟𝗘𝗘𝗣 to be 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗜𝗦𝗘𝗗 7-8 hours.
7. Fish Oil. MV. Magnesium. Vit D.
8. Track your 𝗕𝗟𝗢𝗢𝗗 𝗣𝗥𝗘𝗦𝗦𝗨𝗥𝗘.
9. Read 10 mins 𝗗𝗔𝗜𝗟𝗬.
10. Get outside in 𝗡𝗔𝗧𝗨𝗥𝗘.
11. Take complete 𝗢𝗪𝗡𝗘𝗥𝗦𝗛𝗜𝗣 of your 𝗟𝗜𝗙𝗘 and live by your 𝗩𝗔𝗟𝗨𝗘𝗦.
12. Laugh and remember to have 𝗙𝗨𝗡 🖤
13. Get a 𝗗𝗢𝗚.

Repeat the 𝗔𝗕𝗢𝗩𝗘 for the next 𝟑𝟎 years 😉

‘Train with 𝗣𝗨𝗥𝗣𝗢𝗦𝗘 and build your 𝗟𝗘𝗚𝗔𝗖𝗬’

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 ⚒

Am I doing 𝗘𝗡𝗢𝗨𝗚𝗛?

Some 𝗕𝗜𝗚 questions to ask yourself with your ☕️ morning? 😜

𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗔𝗻 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱 goes way beyond just the 𝗣𝗛𝗬𝗦𝗜𝗖𝗔𝗟 work we do in the gym ⚒

𝗣𝗿𝗼𝗷𝗲𝗰𝘁 𝗔𝗹𝗽𝗵𝗮 𝗗𝗮𝗱

𝟣. 𝘐𝘥𝘦𝘯𝘵𝘪𝘵𝘺 - 𝘞𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝙎𝙏𝘼𝙉𝘿 𝘧𝘰𝘳?
𝟤. 𝘗𝘶𝘳𝘱𝘰𝘴𝘦 - 𝘞𝘩𝘢𝘵 𝘪𝘴 𝘺𝘰𝘶𝘳 𝙇𝙀𝙂𝘼𝘾𝙔?
𝟥. 𝘏𝘦𝘢𝘭𝘵𝘩 - 𝘋𝘰 𝘐 𝙇𝙊𝙊𝙆 𝘢𝘯𝘥 𝙁𝙀𝙀𝙇 𝘶𝘯𝘴𝘵𝘰𝘱𝘱𝘢𝘣𝘭𝘦?

𝘈𝘮 𝘪 𝘵𝘩𝘦 𝘿𝘼𝘿 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘮𝘦 𝘵𝘰 𝘣𝘦?

#𝘮𝘦𝘯𝘴𝘩𝘦𝘢𝘭𝘵𝘩 #𝘩𝘦𝘢𝘭𝘵𝘩 #𝘱𝘶𝘳𝘱𝘰𝘴𝘦 #𝘭𝘦𝘨𝘢𝘤𝘺 #𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 #𝘣𝘳𝘦𝘢𝘵𝘩 #𝘴𝘭𝘦𝘦𝘱 #𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 #𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 #𝘴𝘵𝘳𝘦𝘴𝘴 #𝘧𝘪𝘵𝘯𝘦𝘴𝘴 #𝘧𝘪𝘵𝘢𝘧𝘵𝘦𝘳𝟦𝟢 #𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨𝟧𝟢 #𝘩𝘦𝘢𝘭𝘵𝘩𝘢𝘧𝘵𝘦𝘳𝟦𝟢 #𝘩𝘺𝘱𝘦𝘳𝘵𝘦𝘯𝘴𝘪𝘰𝘯 #𝘣𝘭𝘰𝘰𝘥𝘱𝘳𝘦𝘴𝘴𝘶𝘳𝘦 #𝘥𝘪𝘢𝘣𝘦𝘵𝘦𝘴 #𝘰𝘣𝘦𝘴𝘪𝘵𝘺 #𝘱𝘢𝘪𝘯𝘧𝘳𝘦𝘦 #𝘥𝘢𝘥 #𝘸𝘦𝘪𝘨𝘩𝘵𝘭𝘰𝘴𝘴 #𝘴𝘪𝘯𝘨𝘢𝘱𝘰𝘳𝘦 #𝘰𝘯𝘭𝘪𝘯𝘦𝘤𝘰𝘢𝘤𝘩 #𝘰𝘯𝘭𝘪𝘯𝘦𝘗𝘛 #𝘤𝘰𝘢𝘤𝘩 #𝘥𝘢𝘥𝘣𝘰𝘥 #𝘢𝘭𝘱𝘩𝘢𝘥𝘢𝘥 #𝘱𝘳𝘰𝘫𝘦𝘤𝘵𝘢𝘭𝘱𝘩𝘢𝘥𝘢𝘥 #𝘮𝘪𝘯𝘥𝘴𝘦𝘵