a better life, accountability, adaptation, ageing, awareness, balance, beauty, better choices, children, Energy, game of life, good posture, habits, life, long-term perspective, long-term strategy, mind-muscle connection, self improvement, self-image, self-respect, symmetry, taking action, Vitality, you, your life

Practise Perfect Posture – your life depends on it.

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Change your philosophy, change your life. Vv.

You see it everywhere you go. We all hear about it and we know someone who has it, but have you ever asked the question if you’ve got it too?

Bad posture, that is.

I think it is and has been a growing problem of modern societies today and I would claim, it is now at epidemic proportions. I believe it is a more costly problem to society than the well-known obesity epidemic that is gripping us.

But no one is talking about it, and yet, it is all around us! Everyone needs to practise perfect posture.

One of my key goals for twenty five years and one of the many reasons I love weight training is it allows me to continuously sculpt and design my ever evolving, dynamic physique towards better balance and symmetry. It never ends. Your body is never static, it is always changing.

I constantly apply my ‘adaptive strategy’ approach for this dynamic and complex environment/system that is the human body/mind/ heart and soul.

That is part of what I do and have done with the hundreds and thousands of students I have taught over the years. Design an improved version of themselves – they become a walking, talking, sitting, sleeping, living piece of art in motion with better balance and symmetry.

I help move people away from hate towards love. That is the essence of design, in my case, designing a new body – a new YOU. Incidentally, striving for improved balance and symmetry in my tailored programs, adopting my framework, indirectly and directly converts bad posture to good posture.

One of the many hidden benefits of my custom design bodies programs.

Good posture is needed for balance, symmetry and a healthy body. Take a look around – everyone that you see at the bus stop, on the train, on the street and even at home. If you’re brave enough, take a look at yourself. What is your posture telling you? Is it ideal? Can it be improved?

What you will see, is what I have stated in my first three sentences here – real impressive figures are few and far between. I look around and symptoms of the aged (like bad posture) is inflicting the young school children.

It is depressing to say the least. How did society get to this stage?

Not sure why children are being affected with this at such a young age, maybe because stooping low would gain more acceptance with friends. Standing straight, with good posture may offend someone, it may give an air of cockiness or a holier than thou perception.

Maybe. I don’t know, I was not one to succumb to peer pressure in teen years.

Sure, parents and carers notice this early on-set age-related ailments adopted by their teenage children. They must ask them to stand up straight but it seems that this habit is ‘set’ in by the time they arrive in their 20s. The poor posture is established and almost irreversible.

Sad, truly sad.

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Doing and being is essential to muscle building success for your health and muscle goals. Connect the two. Make them one. Vv.

The years of continuing bad posture has resulted in the less-than-ideal situation the aged population is suffering from now. A lot of people are living longer but spending the last twenty to thirty years after sixty five with delibitating posture and increasing immobility. Increase immobility leads to reduced sense of self-worth and increasing levels of mental diseases and worse.

We’re all getting older by the second, yes but could I suggest that we slow down the ageing process by firstly becoming aware of our posture every day. Everyone shouldn’t be too concerned with ‘living longer’! I think it is a sales gimmich, everyone should be aiming to:

“grow younger, not older!”

“Growing old” is a decision, afterall. A MIND-SET.

Is this possible? You bet ya!

First stage of any form of self-improvement is to increase your awareness. Then, consciously (in this case), you need to take ACTION – try to improve your way of standing, of walking and sitting.

I believe that correct posture helps manage stress and keeps us healthier. Poor posture on the other hand can have an adverse of effect on the internal organs, causing numerous aches and pains. The compound effect of this as we age results in the reduction of mobility which is an affliction of the aged population now.

I believe in striving towards ‘balance and symmetry’ of the body, through sufficient and appropriate weight-training, coupled with a sensible diet, stretching and cardiovascular exercise. The body works as one and you’re made up of a chain of muscles that are constantly contracting and extending. When one part of your body is out of alignment, the other areas are also off-set. The domino effect then takes hold.

A big mistake people make is thinking that the body will correct itself. No, it won’t! The body will grow to the shape and posture they consistently adopt and practise every single day.

Think about it – the more you slump, the more you lose flexibility so you not only move older, you FEEL OLDER and you APPEAR OLDER!

Now, why would you want that for yourself?! Aren’t we all aiming to ‘off-set the on-set’ of ageing as best we can?

I’ve said it before that a prerequisite for the elusive balance and symmetry (and health ) of the body (and mind, dare I say) is good posture. I will go as far as saying that a person who consciously carries him or herself with a proud upright posture is more likely to come across as a fit, energetic, and even a more attractive and hence more desirable individual.

Yes, you read that right!

Having a good posture makes you MORE ATTRACTIVE!

If this is the case, why aren’t more people doing it? Because it takes effort – it takes work and deliberate practise because to achieve good posture, you need to make a habit of checking your posture and correcting it if necessary.

It can be hard work.

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Fine-tuning the ‘mind-muscle’ connection through intense posing. Hold!

A few things to consider to help you work towards your ideal good posture:

  • Is your butt sticking out too much that it causes a sway in your appearance?
  • Is your shoulders slumping forward causing your scapulae to stand out like wings in your back?
  • Do you balance evenly on you feet?
  • Do you round your back when eating at your dinner table?
  • Do you tilt your head to one side when using a computer or while writing?
  • Do you allow your head to stick out in front of your body?

I truly believe that posture can reveal as much about a person as his/her face does. Poor posture can make you a billboard of insecurity and old age. Why add to the effects of gravity? Everything will sag in time – don’t accelerate the process, gravity does not need help!

I also believe that it is every human being’s ultimate responsibility to take care of themselves and do everything they can to slow the ageing process and the effects of gravity. This amazing, unrelenting force is tugging at you and me this very moment!

One way that is within your control and that you can fight this force is to have good posture.

If you want to instantly improve your attractiveness, you don’t need to run to plastic surgery or put on tonnes of make-up, work on your posture. Attraction is the greatest factor in love. It’s hard to relate easily to a man or woman you find unattractive. We all enjoy relating to attractive people.

I’ll say it again – posture is one key ingredient to this attractiveness.

So, you see, posture is the one thing we can all improve almost instantly. In time, you can then work on other significant changes.

Here are my top 3 tips for you to adopt to work towards good posture:

  • Quit overeating, over-drinking and smoking
  • Start exercising regularly – three to four times per week
  • Consciously check and correct your posture throughout the day

Then ….

When you walk, practise perfect posture and … walk as if you were seven feet tall!

I know I do (even though I am ‘slightly under six feet tall’).

Best of vitality to you!

 

Until next time,

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My beautiful daughter and I enjoying “Daddy-daughter time” on the Ferris Wheel at Luna Park in amazing Sydney, Australia.

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Everything starts with a thought.

Everything starts with a thought … I thought/dreamed/imagined being on the World Stage in natural bodybuilding 10 years before it became reality.
Belief in God and belief in myself helped me twice rank in the Top 5 in the world in my chosen sport.
No belief, nothing!
With your thoughts and energy channelled in the direction of your goal, don’t underestimate what you can achieve in ten years.
Vv.

We are told that mankind is living longer than ever before in our modern history. The question I like to ask is how much of this ‘extended life expectancy’ gives more joy, better quality of life? Or is it fuelled by the ever-increasing reliance on the many drug stores opening up around the place selling and hooking people on to the scores of products that are supposed to help people. Supposed to help people eliminate ailments such as stomach aches, relieve heart burn, stop diarrhoea, cure headaches, lose weight, overcome skin problems, bad breath, hypertension and fatigue. You name it – there is a drug that will ‘fix’ the problem.

Is this what the human race has evolved to? Is this how far we have come as a race, even after all the scientific and medical progress that has been made in the last fifty years? I wonder, sometimes, how we came to be the way we are now? When I take a long hard look around, I am not impressed. I heard on the news or radio recently, that for the first time in mankind’s history, the current younger generations are more likely to die before their parents do. This is very sad if you asked me.

Statistically, children – yours maybe, will not live to the age of their parents (you) will likely live, simply because of their inactive lifestyles and poor eating habits.

Here’s what I have learned after close to twenty five years of training and living a lifestyle of a natural bodybuilder: Good health and good intellect are the two greatest blessing in life. If you are born with health, as most of us have, you have one of the most important life-enhancing traits within you – HOPE! If you have hope, you have everything and you can quote me on this.

When people lose hope, they lose the will to live.

The essence of life is: vitality, the life-force of life!

Without health, where is the joy in life, I ask you? I have found that maybe due to the pressures of ‘the way things have always been done in the past’, everyone is forced in to doing things that they have been brainwashed to thinking they should do. People work very hard in whatever profession they find themselves in and try to know everything there is to know about the subject. They become ‘experts’ in their area of expertise. All for the purpose of making money, commonly making the mistake of thinking money is everything – the be-all and end-all!

Many strive to be experts at everything else external, and yet are not experts at the most important thing: themselves.

This is where I beg to differ on all levels – from the philosophical all the way to the practical. Money and the hunger for more and more of it at the expense of everything else is very unhealthy and leads to unwanted disaster, sooner or later. Unfortunately, many do just this to satisfy the insatiable desire to acquire valuables they have been brainwashed into thinking by marketers, they should get because it adds to them as a status symbol.

Remember this: there is no wealth like health. Your health and fitness are way more important. Wealth cannot buy health. Wealth without health is a mockery. The healthy labourer in my opinion is better than a sick millionaire.

But you can, you have a choice to do something about it. Not tomorrow, today – now!

Why? Because your life is the most valuable thing given to you. When you make the decision to prioritise YOU and your life, you have a change of thought. Everything begins with a thought. When you make that decision to help YOU and don’t take life for granted, you choose your health. And when you have health, you have that most elusive thing of life, that intangible thing that some people have, that thing that is the essence of life: vitality.

I think it was Samuel Johnson, the English literary genius that said –

“To preserve health, is a moral and religious duty, for health is the basis of all social virtues. We can longer be useful when not well.”

Great words. So true. Have you questioned how moral you have been to YOU?

I don’t care how old you are, it does not matter. Whether you are man or woman, tall or short, fat or thin, young or not so young, my advice from my heart, is I hope you generate the DESIRE TO CHANGE YOUR MIND – TODAY! Change your mind to help that person you see in the mirror, help him or her move towards the healthier, fitter person you imagine yourself to be.

Implant that desire with a thought, a thought to help the most important person in the world to you: YOU!

Here, Ex-Australian Rugby legend Phil Waugh using a ‘thumbless grip’ in a Smith Machine to do Bench Presses.
Become aware; Apply action: Adapt accordingly.

Look around us, it is estimated that all the knowledge accumulated in the 20,000 years to 2003 is doubled every two days since then. Information, technology and knowledge has increased exponentially and the combination of exercise/weight training and good nutrition is better understood than ever before. But why is the world suffering from an obesity epidemic? Well, I feel that, sadly, millions and millions of people are still not following a sensible path to ensure lifelong health and fitness.

People are creatures of habit and unfortunately it is more difficult to lose a ‘less-than-ideal (bad)’ habit then it is to adopt a good one. So much energy and effort is put in to hanging on to and justifying the need to retain a bad habit(s). If all that energy was transmuted in to focusing on and taking up good habit(s), we would have less preventable problems in the world.

Unfortunately, human beings are more reactive then proactive.

Why are millions not making the right choices given the knowledge and information available to them? A strong contributor is the increasing need for newer and modern technology and its use. These newer platforms of social media – facebook, twitter, text messaging, video games, increasing use of apps, all have one thing in common: they all encourage physical inactivity.

When I was growing up, I remember spending most of my waking hours after school with friends in the neighbourhood. We were always expanding physical energy with different games out on the streets.

Here’s another truth: what you eat today will be walking and talking on you tomorrow!

We’re all getting older by the second, yes, but some depreciate faster than others, mainly because of lifestyle choices. Today you may be relatively young but youth is always fading.

There are no guarantees in life, but if we choose well (health and fitness), we can live our days with healthy activities to get us near to perfect health, fitness and physique as possible.

If you have read this far, then it tells me that you are serious about making a change in your lifestyle. What I have always cared about with everyone that I have ever helped over the last two decades is their current physical condition and state of mind. This is exactly what I am concerned about with you, today.

To begin your change, your journey, you need to desire to change your mind as everything begins with a thought. But effort alone is not enough, you also need to dream, you need to liven up your imagination and set yourself some goals. What is a goal anyway? It is a dream with a deadline.

You need to sit back and take a few minutes out of your busy day and ask yourself if you’re worth it? Do you believe that your life is valuable enough so that the rest of your life (from this point on) could indeed be the best years. Can you picture, imagine your remaining days? Maybe you’re so busy in your daily life, you haven’t given it much thought.

One thing I have always been fascinated about is life but in particular – people. I am a watcher of people, always have been and always will observe others with burning curiosity.

Now, you may be asking yourself, okay Paul, where do I begin?

Well, you need to take stock of the most important thing you will rely on: your state of mind, in particular – your motivation. Being motivated is a wonderful gift and a lack of motivation is a hard nut to crack, so to speak!

Here’s what I tell most, if not all that have ever come to me for help: Find a quiet moment in a private room in your home that has a full length mirror. Lock the door and take all your clothes off. That’s right, everything. Now, just look at the image of you reflecting out of that full length mirror. Just stand there and don’t do anything but look. Absorb your full glory for 30 seconds. Don’t flex your arms or smile. Don’t even think about sucking in that gut. Relax that tummy and now….turn to the side. No sucking in, let it all hang out! Now, what do you see?

This is the REAL YOU! Happy?!

Need more motivation? Angry? Now, you have all the motivation you need. How could you let this happen to your body? You were born with the greatest gift of all: physical health.

Now, ask yourself this question: do you value YOU, do you value your life? Are you going to continue as you have to this point? Clogging your arteries, adding layers of fat to every part of your body, risking ill-health, aches and pains and an early grave – increasing your overall life risk?

Or … are you going to choose great health and fitness for the rest of your life?

Everything begins with a thought and where you end up in life, begins and ends in your thought.

Watch your thoughts. Choose well, my friend.

It’s your life, after all and the rest of your best years of your life depends on this choice.

All the very best in your choice.

 

Until next time,

Chris enjoying a well-deserved rest between sets.
A ‘set’ as I define it is: a continuous progression of 15 to 45 sec ‘focused moments’.
Effort + Focus + heart + visualization + simulation [Quality Plan + Quality Implementation] ===> Quality results.
Vv.

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Giving Up.

Our Everests - giving up.

Our Everests – giving up.

Life is beautiful.

Life is fun. Life is still not totally comprehensible to any human being since the beginning of time.I have learned a lot from life in my first forty years so far. Some through other peoples’ experiences, most through my own.

We could exalt the many achievements of man-kind over the centuries – the many scientific discoveries, the search for other life in outer space, the journeys to un-chartered territories. And history shows that we have. It is normal for societies and civilizations document the achievements of man-kind and have done so since the beginning of time.

These all take time and planning and lots of effort and pain. Real pain.

I think it is beautiful but I also think that all these external representations of achievement pales in comparison to the achievement of continuous internal growth as a complete human being – emotionally, physically, intellectually and most importantly spiritually.

In my life so far, I have experienced a lot of pain. We all have. Pain in all forms – pain in the heart, pain in the body, pain in the soul. We have all experienced real pain in various degrees. Reminds us that life is beautiful but is also difficult. I believe that this is one of life’s greatest truths, that life is difficult.

The thing is that once we accept that this is truly a great truth, only then can we all transcend it, to rise above it, to another consciousness level. Once we truly understand and accept this truth, the fact that life is difficult no longer matters.

How beautiful is that? It doesn’t matter! But to get to that point, one needs to feel real pain to fully accept.

I have learned that most people, however, do not see this truth. Most people do not understand and accept that life is difficult. A lot of people moan more or less, to varying degrees of the enormity of their problems, their burdens as if life should be easy. They complain that their difficulties are unique to them, their families, their tribe, their nation.

They are disillusioned.

Like I said earlier, life is beautiful, yes. But, life is also difficult. Matter, of fact, I would go as far as giving one definition of life as – a continuous progression of problems and conflicts. Just like I define what a weights workout as – “a continuous progression of fifteen to forty five seconds focused moments.”

So, in essence, to get better at life, to become a better student of life, to get the most out of your one life – you need to become a better manager of problems, become better at conflict resolution.

But the most difficult part of our journey through life is simply – Giving up!

The arrival of my two children have increased my awareness of this most difficult task we all have, of giving up. Let me elaborate. ….

You see, just like most of you, I like winning. All my life, my desire to win had served me in good stead, for I have won many things. In my chosen sport for example, my desire to win has taken me all the way to being top five in the world natural bodybuilding for two consecutive years.

I play a lot of games with my two children. My children made me aware of the most difficult thing, the most difficult, the most painful thing I have ever and will ever experience. They taught me that the most painful experience we will have in our lives is in giving up, in letting go! Nothing else compares to this pain.

You see I have learned that my desire to win, my desire to win at all costs needs to be second to my desire to win at parenting, my desire to be a better parent. I have learned to ‘let go’ of my desire to win at the games I play with my children. I have taught myself to give up my desire to win at games. It has served me very well in my youth, but it does not serve me now. It is not relevant anymore.

However, my desire to become a better parent allows me to experience the pain of giving up.

I think this is an important part of being the best parent you can be. To allow yourself to learn to ‘give up’. I have accepted that this part of me is gone now. It died. It had to die. I killed it! I killed it with my greater desire to win at parenting, to become the best parent I can be as I journey through life.

My desire to win, to not give up had worked in my earlier phases of life but was not relevant now. As a parent, I recognized that it got in my way, it got in the way of my relationship with my children. So, it was a no-brainer, it had to go.

The times have changed. To move with them I had to give it up. I do not miss it. I thought I would but I don’t.

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I think this is one of the most difficult, the most painful tasks every one of us have to teach ourselves to do – to let go, to ‘kill’, to give up certain behaviours, certain beliefs, certain habits, certain desires. My children reminded and taught me that my greatest challenge in life is to give up part of myself, part of me.

But this reminder to give up applies to all areas of life as we negotiate the challenges and curve-balls life throws at us. I have seen it every day as part of what I do – seeing people give up habits that are not aligned with where they want to be. It takes a lot of courage to give up just one habit, let alone a belief or value that was appropriate as a child but no longer serves you.

It is not easy, matter of fact I would go as far as saying that giving up something that has been a part of you and that has contributed to the person that you are and have become is one of the most challenging and most difficult hurdles every human being faces.

Ask yourself, what are some things in your life right now in all areas that do not serve you as it once did (say, when you were under ten or in your teens or in your twenties etcetera) then give up one. Only one.

Give up the one thing that you consider the most difficult to give up.

Now, understand that you have taken one giant step towards continuous internal growth as a complete human being. An exercise that does not get external recognition, does not get any awards, a decision that does not get recorded in world history.

It is just one step but it is a step that has immense significance to the quality of your one life.

You will move forward. You will grow emotionally and spiritually. You will unburden yourself. You will achieve better balance in yourself, in your life. Balance after all is something which you, me and every human being alive is searching for.

This one step will help you in your search. All the very best in your decisions in your search for your truth.

 

Until next time,

Being a parent teaches you about giving up.

Being a parent teaches you about giving up.

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a better life, adaptation, asking questions, attitude, awareness, better choices, change, change management, choices, courage, decisions, Energy, examined life, game of life, habits, life

Your daily elevator ride.

Bodybuilding is not about how much weight you can lift. It is about creation and constant re-creation of a better YOU. It is about change and constantly embracing change.

Bodybuilding is not about how much weight you can lift.
It is about creation and constant re-creation of a better YOU.
It is about change and constantly embracing change.

Changeless change.

I like that phrase, something I have coined which means: to change within change – to have an effect of not changing. To remain constant for certain things in life. Certain things like – your values, your principles, your integrity, your dignity, your belief in the goodness of humanity for example.

We have been told that nothing stays the same, everything changes – we change and age, people around us change and age, nature changes, life changes. It seems that way for almost everything.

Change is good – for the most part.

I believe it is in every one of us – like a ‘worked’ muscle, we all have the desire to grow and develop into stronger, more powerful versions of ourselves, in essence – to change. It is in every one of us, the desire to prosper, to become better and strive to find the elusive happiness while we are here on this beautiful earth.

However, making the decision to change for the better can be very hard. Matter of fact, it could be just like having your daily elevator ride – mentally. It seems that we can consciously work towards moving ourselves upwards to a better place with our thoughts and actions and then, bam!

Some thoughtless person in your life keeps pushing the ‘down button’ and then your mental elevator ride lets gravity take you down. Sometimes, at speed. It can be a constant daily battle in your head. Even when you’re physically still, you’re having your daily elevator ride.

Don’t give up, don’t despair. Keep pressing the ‘up button’ and aim for the top – your version of the top. There will always be negative people everywhere, there will always be nay-sayers, and is just a part of life.

Part of what I do is help people become better versions of themselves – physically, emotionally and spiritually and am very successful at it for over two decades now.

"Back Double Biceps" in the heat of competition! Change from the gym to the stage is quite significant with management of key variables being extremely important. Placing: 2nd in Australia

“Back Double Biceps” in the heat of competition! Change from the gym to the stage is quite significant with management of key variables being extremely important.
Placing: 2nd in Australia

I’ve always believed that it takes a lot of courage and discipline and strength to say ‘no’ to foods and drinks at your mouth, foods that are less than ideal. Saying no is one of, if not the highest form of self-respect. Yes, that is real courage but I believe that it takes a lot more courage and discipline and strength to stand guard and protect the doorway of your mind.

This is the most important protective measure you can adopt – to stand guard to your mind, to stand guard to the doorway of possibilities. To protect the doorway to your potential.

Most of us have a protective side, I know I do. I’ve been told that I am very protective over my wife and my two children. I’m sure you’re very protective of your loved ones too. I don’t blame you.

However, I believe, before you can truly protect others, you need to protect yourself, in particular, you’ve got to stand guard and protect your mind – from negative people who press the ‘down button’ in your daily elevator ride.

So, keep moving – up, whatever gradient you’re travelling at! Keep changing for the better to be the best you can be – for you, first, then for everyone else like I tell my children almost daily. Remember, we never completely stand still, we’re either moving and progressing towards how we imagine ourselves to be or we regress to our former self.

Whichever direction you take, remember that you only have one life and ultimately, you’re responsible for everything – the questions that you ask and all the answers that you get, the incomplete information of which you will base your life decisions on.

To achieve goals in any endeavour, most people would say you need two key ingredients:

  1. Plan
  2. Implementation

I disagree. You need to precede those two ingredients above with the word – “Quality”. Yes, my formula is:

“Quality Plan + Quality Implementation => Quality Result (Goals Achievement)”

Quality Plan + Quality Implementation allowed Team Valentine (my wife & I) to beat the best in the sport here in Australia and stand on the stage against the best in the World.

Quality Plan + Quality Implementation allowed Team Valentine (my wife & I) to beat the best in the sport of Natural Bodybuilding, here in Australia and stand on the stage against the best in the World, placing in the Top 5 two years in a row.

To get these two key ingredients, every person should go through three stages of development:

  1. Increased Awareness
  2. Developing Actions (sufficient and appropriate)
  3. Continuously Adapt (using a self-adaptive/self-tuning habit)

It is quite a complex process but as you can see above, I have attempted to simplify the complex. Ultimately I simplify to Amplify. Every journey of change, begins with a single step towards your destination.

Try adopting my “Triple A Framework”  (above) to self-development/change.

While you’re on your journey towards your best self or any worthwhile project, continuously stand guard to the doorway of your mind. Always. Be the best bouncer/doorman to the club that is your mind you can be and don’t let ‘potential threats’ in to the club in the first place.

Get better at managing your funnel better. As someone once said – “the business of life is not business, it is about learning how to live”. Become the best student of life you can be and learn how to live better. Learn how to better filter out people and activities that do not add value to your life but instead continue to press the ‘down button’ as you travel in your daily elevator ride.

That way you can enjoy your daily elevator ride and have more movements upwards than downwards and live a life filled with celebrations (of success through failures and experiences), not collections (of material possessions).

 

Until next time,

World Natural Bodybuilding Championships - New York, USA. Standing with middle-weight (my category) and overall World Champion. Me - 4th placed in the world Competitor beside me - 1st place and World champion Right: My Team Partner and wife - Cathy.

World Natural Bodybuilding Championships – New York, USA.
Standing backstage with middle-weight (my category) and overall World Champion.
Left: Me – ranked 4th in the world
Right: My Team Partner and wife – Cathy.

Abdominal/thigh pose with the top 2 Natural Bodybuilders in the world in 2007.

Abdominal/thigh pose with the top 2 Natural Bodybuilders in the world in 2007.

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The greatest expression of self-respect.

Say no. Vv.

Say no.
Vv.

The first twenty years of my life was a little more difficult than the second twenty years of my life and it was partly because of one little thing, one little ‘mosquito’.

That little mosquito I am referring to is the inability to say ‘no’. Sometimes, when left to grow, that little “mozzie” (Australian lingo for mosquito) can become huge problems like dengue fever or even the deadly malaria which has been responsible for more deaths than all the deaths caused by wars since the beginning of the world.

The ability to know when to and actually say ‘no’ is, I believe, the greatest expression of self-respect.

It reminds me of what a great wise eighty five year old friend of mine said to me before he died about four years ago, that –

“elephants don’t bite, mosquitoes do.”  Or in other words – Little things matter. So true, indeed.

What about you? Think about your life to this point. Did you suffer from this too? If you still do, you’re not alone because I believe that a large proportion of humans in the world still cannot get this “mosquito problem” under control.

For me, in those first twenty years of my life, not being able to say no sometimes felt akin to a dog chasing its tail, never getting anywhere and not knowing where the start and end of everything was. I strived to please everybody and their requests and was constantly disappointed.

It was hard – very hard. Until one day, I came to the realisation that you cannot please everyone and not everyone will agree with you and that is ok. Increased awareness is one very important step and then taking appropriate and sufficient action, finally leading you to adapting you or your environment or a combination of both.

I had a simple but significant change in philosophy. or the way I saw life and how life operates.

I realised that you don’t owe anything to anyone in life except one thing: love. And, contrary to what some believe, sometimes the most loving thing you can do is to say no to someone else’s request or simply saying no to an internal request – a want you need to immediately gratify. Self-control from or delayed satisfaction for oneself with regards to wants, is the greatest expression of self-respect you can give yourself.

An indication that you genuinely love the person who see looking back at you when you look at yourself in the mirror – you!

It is quite interesting but that is one of the most underrated traits in this world – simply, the power and strength to say ‘no’.

Saying 'no' to the maxim "No pain, no gain" could be one of the best things you can do for your joints and longevity in the gym. Choose your exercise and exercise execution wisely. More is not necessarily better. Vv.

Saying ‘no’ to the maxim “No pain, no gain” could be one of the best things you can do for your joints and longevity in the gym.
Choose your exercise and exercise execution wisely.
More is not necessarily better.
Vv.

The power to say no is empowering. The power to say no is so great, I have literally seen it make the impossible – possible in the lives of many people I have helped. The power to say no allows individuals to create their own miracles, to release the champion that rests dormant within them.

I have witnessed it, it is amazing – the power to say no is a miracle waiting to happen! You don’t have to climb Mount Everest to feel on top of the world. No, the feeling you get when you say no is even better, more profound, because each and every uttering of no, builds your ability climb all the internal mountain climbs you face in your life.

Mountains you will get to the top of. If I remember correctly I think it was Sir Edmund Hillary, the first man to climb Mount Everest that put it:

“It is not the mountain we conquer, but ourselves.”

This is something that I request from and re-enforce with everyone that I have helped over the years. The ability to summon courage to start saying ‘no’ again within their re-engineering programs. I encourage each of them to say no to some of the excesses of life that they may have been used to experiencing to that point in their lives. I encourage them to say no to excuses.

I know it seems counter-intuitive to deprive yourself of what you desire to get what you ultimately desire but it is vitally important to achieving goals you place a high priority on. Even a little no with conviction is far better than a lame, weak ‘yes’. It takes a lot of courage to say no.

“Saying no to help you, help yourself, get what you care about, to get what you want!” is what I say to my students.

Saying no to self-limiting beliefs, thought patterns, words, actions, habits and character traits that are not aligned with their ultimate goal of how they ‘imagine themselves to be’ in the mirror. This is where the real struggles of real people in everyday living rests. This is where true grit is required. This is where you climb the many mountains towards success.

Why? Because it is often a whole lot easier not to do the simple things, the simple things – the little mozzies – like saying no! Just like many other mozzies in life, the little things that are important to do are also easy not to do, so a lot of people don’t do them for whatever reasons or fears.

Saying no empowers you to successfully climb the internal obstacles, the internal self-created mountains and get to the ‘other side’. This is not a genetic trait, nor one of talent. This is just sheer grit!

To overcome temptation, to say no to habits that you have indulged in for a big chunk of your life is a true sign of self-respect. Saying no allows you to use your 86,400 seconds in a day more productively and manage your energy better.

Like I said, I believe, the ‘no’ answer is perhaps the greatest expression of self-respect and ultimate representation of human dignity there is.  Your attitude is key to your destiny in life as it determines the actions you take (good or bad) . Ultimately, this all flows from you philosophy once again. What is the opposite of self-respect? Well, choosing to live a life of insignificance.

So, be brave and summon the courage that rests within you and proudly announce to the world ‘no!’ No to things, people and activities that do not help align you towards you being your best. No to things, people and activities that bring you down rather than elevate you. No to the naysayers.

If there is one very important habit that you can do for yourself is this little habit of saying no again. Don’t be afraid. Just do it! Remember, knowing what to do isn’t the same as doing it.

Say NO. Release the champion within you!

Start loving yourself a little more each time you say no. Don’t just live your life, consider living your life with the greatest expression of self-respect and say no.

To be alive and live is a gift so, consider living your life with the highest expression of human dignity there is and say no, when appropriate and relevant. Being able to say no without regret also allows you to say yes with confidence. Yes, what you do matters, but I think what you think and say to yourself matters too – I believe, even more so.

Think about it: what I have been speaking about comes full circle – what you think determines the source of attitudes, which is your philosophy.

As the great thinker Aristotle said –

 “Where we are free to act,

We are also free to refrain from acting,

And where we are able to say No,

We are also able to say yes.”

All the very best to you in your life choices. Remember, if you want to change what’s happening in your life, change your philosophy or how you see things. It is not some huge task but simply comes down to – you guessed it – small (mozzie) steps.

Little steps, compounded over time, do make a difference. this is real magic. That the little things you do every single day – the little things that don’t look dramatic, that don’t even look like they matter – DO MATTER!

Little things (like saying no) matters.

Dream. Decide. Do.

 

Until next time,

Side triceps pose. Contest: Australian Natural Bodybuilding Titles. Placing: 2nd. Saying "no" has allowed me to choose exercises wisely and understand that quality training is more important than quantity when it comes to getting quality results.

Side triceps pose.
Contest: Australian Natural Bodybuilding Titles.
Placing: 2nd.
Saying “no” has allowed me to choose actions which in turn became habits that allowed me to build one of the best natural physiques in the world.

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a better life, adaptation, awareness, better choices, body, change management, diet, eating, Energy, fundamentals, habits, self, self improvement, truths, you, your life

Do you have a sweet tooth?

Keep it simple.

Keep it simple.

I have helped hundreds, even thousands of people re-engineer their bodies towards what they imagine themselves to be for over two decades now. I have learned many things about human beings.

One observation that stands out is that every individual is unique and what may work for someone, may not work for another. They journey with me through the various programs adopting my unique framework as I customize each program for each student.

Body re-engineering is about many things but I believe it is fundamentally about hormonal management. We are all hormonal creatures after all and I believe we are not ‘in control’ of ourselves as much as we think we are. What do you think? Do you think you have full control over you? Can you hide your sadness when you’re sad? Can you resist laughing when you recognise the humour in something someone said? Can you resist food cravings when you start thinking about them?

Do you have a sweet tooth?

There are quite a few variables that directly affect how well you manage your hormones, in particular, the amount of insulin circulating in your blood. When you get better control of this, you move towards achieving metabolic control. And this is KEY. The quickest – and actually the only – way to achieve metabolic control is to restrict the amount of metabolically active carbohydrate you put in to the system.

It is as simple as that!

A good teacher is hard to find but finding a good student is even harder. Plan the work - to work the plan. Photo: discussing fine points of one of my programs with retired legend of rugby - Phil Waugh.

A good teacher is hard to find but finding a good student is even harder.
Plan the work – to work the plan.
Photo: discussing fine points of one of my programs with retired legend of rugby – Phil Waugh.

However, knowing is one thing and doing is another.

If you’re like most people, you probably have a sweet tooth or you don’t mind having chocolate every now and then. Unfortunately, for many, one sweet treat begs another and the unhealthy devotion to sugar can and does last a lifetime for the majority of people.

I believe we’re all sugar addicts, it is just a matter of the degree to which we indulge in this habit.

What I have found is that the craving can quickly disappear if the temptation is ignored. It is probably the most difficult habit to break, because it is everywhere and in almost everything edible. Our body and our brain craves it!

So, taking in to consideration the difficulty of ridding sugar and sweet from your diet and going ‘cold turkey’, I have listed a few possible choices and the relative grams. I have also indicated ‘how’ to consume these so as to lessen the impact on insulin receptors in your cells.

You can have sweets or chocolate if you must. I have listed only two examples of ‘snacks’ to give you some idea of quantity and approximate carbohydrate content (you can add to it with your choices). The important thing here is the steps I have listed after the short list below:

Sweet/chocolate

  • 1 milky way (miniature) – approx. 5g of carbs
  • 1 mars bar (miniature) – approx. 8g of carbs

As you want to lessen the insulin response to sugar, try doing this prior to enjoying your treat:

  • Drink a large glass of cold water 15 to 20 minutes before. Some research has shown that it reduces hunger which could mean you eat less.
  • Have a bowl of greens (long beans, broccoli, spinach)
  • Have it with coffee (if you’re having it after dinner)
  • Have it with some protein (if you’re indulging between meals)

Before I go, my best advice to you is to drink ‘til you drown (but don’t drown). Drink water when you wake up, drink before meals, in between meals.

Drink, drink, drink! But, don’t drink while you eat as it hinders optimal digestion. If you do drink – sip, don’t gulp and limit it to less than a glass!

So, don’t just think about your sweet and mentally punish yourself. If you’re honest enough to accept that just like me and the majority of humans, that you have a sweet tooth, go ahead and have a treat or two and keep the pointers I have listed above in mind prior to eating them.

Sweets/sugar/carbohydrates/snacks is not the enemy, the mis-management of it, is!

You don’t need to torture yourself any more than what is already dished out to you by the world. Have your sweet in moderation and enjoy it … simply because you love yourself and you love the feeling you get when the hormones are released when you consume them and … well, you deserve it.

Best of vitality to you!

 

Until next time,

Setting his own standards through - Mind-muscle connection. 'flexing the muscles' in a "most-muscular' pose. Chris is an A+ student and the results show for a 47 year old man. On his way to realizing a physique and mind-set he imagines himself having. ... adopting my framework to body/mind re-engineering. No risk, no belief - no nothing! Chris also enjoyed weekly 'snacks' along his journey. Vv

Setting his own standards through –
Mind-muscle connection. ‘flexing the muscles’ in a “most-muscular’ pose.
Here, Chris, a very busy and successful businessman working towards achieving his goals. An A+ student and the results show for a 47 year old man who looks fantastic in a business suit. 
… adopting my framework to body/mind re-engineering.
Chris achieved his goals in 5 months in one of my uniquely tailored programs just for him.
Chris also enjoyed weekly ‘snacks’ along his journey.
Vv

 

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a better life, action, adaptation, awareness, belief, belief systems, better choices, decisions, dreams, Energy, game of life, Goals, habits, hope, Imagination, life, long-term strategy, perseverance, risk, self improvement, spirituality, success, truths, Vitality, you

Resolve.

Assisting Phil achieve something he desores and cares about. Vv.

Assisting Phil achieve something he desires and cares about.
Vv.

What do you think about most of the time? Every day.

What is your answer to this question? The great motivational thinker and speaker – Earl Nightingale said that –

“we become what we think about most of the time.”

What do you think, is there an element of truth in that statement? Well, what do you think about, most of the time?

If you don’t have an answer to that question, that’s ok, it probably changes every day. What’s important is not that you have an answer, no, what’s important is that you RESOLVE to desire and seek solutions by asking the right questions.

What is important as far as your success is concerned is that you have the desire to want change for the better. To resolve is the first step towards the successful achievement of any worthwhile goal.

You need insatiable desire to win and genuinely be unsatisfied with the status quo. You need to have courage to keep those desires burning and keep fanning those flames, despite the many failures you have had in the past. You need to keep thinking those thoughts that will get you there, every step of the way. This applies to all areas of life.

Your desire, your window to your soul should yell out to the world that you want something special for you – in spite of your past failures. In spite of your blood line or home life. You simply need the desire to win! Better still, if you could … travel into the future, what would your legacy look like? The quality of life in your family tree for generations to come will hinge on the choices you make with your family today.

This is why I have always believed that one man/woman can make a difference. A difference that will be magnified over time.

Striving towards the best version of you is a very worthwhile goal. Desire. Seek. Get. Vv.

Striving towards the best version of you is a very worthwhile goal.
Desire. Seek. Get.
Vv.

I hate to use the word ‘motivation’ because it is one of the most mis-used terms in the modern language. It is over-franchised, exaggerated, over-promoted and greatly mis-understood. People have asked me countless times over the years how I motivate people that I help.

I usually reply by saying that I don’t do that – that I don’t motivate people. The motivation comes from with each person. I just provide a vehicle (my unique framework to body re-engineering) to help them achieve their goals more efficiently, effectively and safely.

You see, everything you do (which stem from the thoughts you have), everything we all do, whether positive or negative, intentional or unintentional is the direct result of motivation. So, you need to be careful what you think, every day.

Motivation comes from ‘within’. It is a force, a burst of energy that moves us to action and is not external, it springs from inside you.

You need to summon great motivation to keep on your path, despite past failures, doubts and naysayers. Remember, history is littered with many greats that turned past failures in to successes, for example, the great Winston Churchill was a very poor student but look at what a great leader and speaker of men he became.

Psychology tells us that you can only really be motivated by two things:

  • Desire
  • Fear

They are poles apart. The first is positive and the second is negative and lead to opposite destinies as fear looks at life through the prism of the past and desire looks to the future.

Viewing life through the lens of desire, you are less likely to look at risks as restrictive. You will see risk as opportunity and will not fear the penalty of failure. This is because your dominant thought, the thoughts you think about mostly, is to be better and you desire better.

To win.

I’ve always believed fear should never be used as a reason for quitting; it is only an excuse! Most importantly, from my experience and from my observations of other people’s experiences, you should never be afraid, to be afraid.

Experience the emotion (being afraid), summon the courage and do what you are supposed to do anyway, that will help you realise your desire, your goal.

Another thing I have learned is that if you wait for the perfect moment when all is safe and assured, it may never arrive. The opportunity may slip from under your nose – seize it while you can. Mountains may never be climbed, seas un-chartered nor happiness ever achieved if you waited for everything to be ‘just right’.

Ultimately, when the going gets tough…. The tough gets going as the saying goes. Never quit on life but most importantly, challenge yourself and strive to ‘win over yourself’ when the going gets tough. Like I sometimes remind my clients – “when it gets harder, you get tougher!”

Side Triceps.

Side Triceps.

Please don’t confuse what I am talking about with the seemingly insatiable desire in many parts of modern society that seem to associate drive, motivation and initiative only with materialism and materialistic power and gain. No, far from it.

What I am talking about is simply ‘personal achievement’ and the honest pursuit of individual excellence. This desire comes with the help from above, from God. My family includes in our daily prayer, the request to God to help us, help ourselves be the best we can individually be – for ourselves, first, and then for everyone else.

Putting aside any thought of material gain for a second, there is a certain pure personal pleasure that only comes with achieving the difficult. To do this, history has shown us that all winners have a very high level of motivation. Just like any other skill, this is something that can be learned and made in to habit, with effort.

So, eliminate doubt. Success is not reserved only for the talented. Talent is over-rated. Don’t think success is only reserved for those with high I.Q or for the rich and famous. It is not even in the best equipment, not even in ability.

Ultimately, success comes down to you and your thoughts and what you think about every day. You become what you think about mostly, as Earl Nightingale said many, many years ago.

You have one life and you have one important choice – to build your life around desire rather than fear. So, choose well, my friend. Like I alluded to earlier, out of desire comes the most important driver and that is ‘energy’. This to me, is part of my overall philosophy of life and that is Life is about energy management. The extra energy to make an extra effort, to ‘go the extra mile’ is a vital key to success.

It is through the increased energy for your desire that you keep the drive and motivation, focus and persistence. It is through the extra energy that you develop ‘grit’.

You find that energy by looking within with God’s help or your spiritual side, not without.

So, there is no time to waste, make haste and make big plans, not little ones. There is magic in your thinking. In particular, there is magic in thinking big.

From me to you – Mr/Ms/Mrs Big, RESOLVE to re-align your daily thoughts towards your desires, not fears and ….. THINK BIG!

All the best in your journey through your life.

Until next time,

World Natural Bodybuilding Championships. Side Chest pose. Placing: 4th.

World Natural Bodybuilding Championships. Dreaming big and thinking big helped me twice represent Australia against the best natural bodybuilders in the world at that time.
Side Chest pose.
Placing: 4th.

back double biceps In the thick of competition. Placing: 2nd Asia-Pacific Championships.

back double biceps
In the thick of competition.
Placing: 2nd Asia-Pacific Championships.

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