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Mr Vulnerable.

My son and I.
One of my responsibilities as a man and dad is to make my son aware that being vulnerable is ok.
Vv.

Real Man

Father’s Day came and went only last weekend.

I had a great day with my wife and my two children. I received two beautifully hand-made cards from each of my children and loads of hugs and kisses. Oh, and some of my favourite chocolates.

It was lovely.

I trust all the dads reading this and dads all around the world had a wonderful time with the people they love the most too.

The special calendar day (just like Mother’s Day) got me thinking about being a man but especially in today’s world. Not all men are fathers and not all men are dads but all men are men. So, I got thinking about being a man.

Yep, let’s attempt to re-evaluate the question, “What is a real man?”

In particular, what it means to be vulnerable and still be a man… what it means to be “Mr Vulnerable” and where, how and why it can be incorporated in to the ‘man’ that YOU are.

Every second of every minute of every hour of every day …. of the rest of our lives allows you, me and every man out there to be vulnerable and it may be one of the most important characteristics that we can adopt (if you haven’t considered adopting it already).

The thing is that most of us would have been raised with a definition of what society (modern-day societies) defines it as. This definition is dare I say, unrealistic and quite a burden for the modern male to wear. So much so that I believe the modern day man is finding it quite difficult to be a man.

Now, we could look in many places for possible definitions of what a real man is and justifiably so. Some men look for these in sports stars, movie stars, politicians and so forth. I believe it is important for the modern male (whether you’re a dad or not) to truly understand what it is to be a man. A real man.

Olivia and Zachary enjoying their time with Ruby.
Being a role model for my children is one of the most important responsibilities I will ever have in my life.
For the rest of my life.
Just like it is for every other dad out there.

A Real Man’s John

I thought that one place many people wouldn’t be brave enough to seek an answer is the bible (unless you’re a Christian). We don’t have to look any further than the disciple – John. John, I believe displayed 6 characteristics of what it means to be a real man. In no particular order they were: sincerity, simplicity, conviction, courage, vision and vulnerability.

There you have it! Six Key traits of a real man.

From my experience with people in predominantly male-dominant gyms over the last 23 years, I have found that one thing that men struggle with is accepting that being vulnerable is ok. It seems that the modern man is told since birth that being vulnerable is a no-no, that it is a sign of weakness. Today’s ‘macho’ man of western society must not show vulnerability, he never admits a mistake.

What a load of you know what! Generation after generation of men still believe in this cr#p. Very unrealistic burden for men to carry partially dictated by societal definition of a modern man.

I recall reading research done in America a little while back that stated that five of the most difficult statements for today’s modern man to make are:

I don’t know
I was wrong
I need help
I’m afraid
I’m sorry

Masculinity

This certainly supports what I have deduced from my observations of the last two decades. It seems that modern day men have a problem with admitting vulnerability. That for some reason, if they do their masculinity is brought in to question.

For you Christians reading this – wasn’t this a test for the disciple John which he passed with flying colours?

I think John’s vulnerability was so great beyond belief in his extreme demonstration of humility when he said in reference to Jesus “He must become greater; I must become less”. You cannot get much better than that with someone being so humble.

A trait that is truly missing in the world today.

So, don’t be afraid to be vulnerable, to be authentic to no one else but you first. It is good for the soul and makes you a real man. A humble man is not afraid to admit it. A humble man is not afraid to admit he is or was wrong.

There is a real man in all men reading this and all the men in the world. However, to reach deep down inside and get him, you need to become more aware of who you are now and take actions (sufficient and appropriate) to change certain habits that may not be aligned with the definitions of a real man I have given.

The important step then is to be flexible enough and ‘man-enough’ to adapt to the ‘man you imagine yourself to be’, ideally a man closer to the kind John was. It’s not easy, matter of fact it is darn hard work but the end result is a thing of beauty. And this is one of the things the world needs more of right now.

This, however, may clash with the current modern day definition of what it means to be a real man.

Me and my two children – Olivia and Zachary. I love them with all my heart.

The Future needs you, Real Men

Be the real man you know you are.

Be inspirational to you first, so that you can be inspirational to the young males that are searching for examples of what it means to be a Real Man. Don’t let them get lost to men of lesser character. So, all you dads out there or men playing a surrogate role, be the role model, be the Real Man that the legions of young boys and future men of our society need to aspire to. The Future needs you, Real Men.

This is not a want.

This is a need that our modern day society needs now more than ever. More Real Men to help provide a template to the youth of tomorrow, especially with so many possible definitions are being filtered in to their young minds. Give them a template, like that which the disciple John gave us to build on and stand the test of time.

If every man reading this and every man in this world took this responsibility seriously, what a beautiful world I can imagine for us all in two or three decades. When young men of today, modelling their characters off you – the modern day Real Man will be leaders of tomorrow.

Me and my young man … the future of Real Men. The future rests with us Real Men of the present. …. to provide a template … to save the Father’s of tomorrow.
Play your part, your role for eternity

It is a great hope of mine.

It’s not too late. Make the change because you know it is the right thing to do and you’re humble enough and courageous enough to do it.

Why?

Because you’re Mr Vulnerable. You’re the man! (and if you’re a woman and you’re reading this, get your man to read it too).

All the best in your journey towards being a Real Man. It lies within every man, so go ahead and bring Mr Vulnerable out and share him with the world.

Because the world needs YOU to.

It’s time ….

Until next time,

Cheers & Ahoy!

With the next generation of Valentine males – Zachary.

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We Stand Alone.

If you could look in to a crystal ball and see the future, what would your legacy be? What would it look like? I have always thought about this question, more so, since my children came in to this world. I am sure you have too.

Would the line of men starting from you be men of integrity, men of honour … men who are true, authentic leaders? Or, would they be un-Godly men, from generation to generation without a clue of what it means to be a leader?

Would your descendants be men who are confused on what it is to be a man, of what it means to be a leader? Confused leaders appearing from generation to generation, one by one, because they have had no clear-cut role model.

Men who have not discovered their authentic man. Their authentic self.

Well, it starts with YOU.

I have always thought that whatever mistakes the men that have come before me have done, whatever mistakes my father and father’s father had done will end with me. The future Valentines begin with me.

The destiny of the future generations I see in the crystal ball rests in my hands. Your future generations of Men in your line rests in your hands, too.

No one else but me. Just like there is no one else in your line, except you.

Give him the scaffolding in your son’s life to help him, help himself build & live a life of significance. With a foundation of good etiquette/manners.

We stand alone.

The choices that you make with your family today will determine the quality of life in your family tree for generations to come. That is why one man – YOU – can make a difference. You can have a say with how the future turns out, so have your say damn it!

Plant your Oak Tree now.

To all the dads reading this, remember this one thing: You can call yourself a HERO without going to war by just saving your boy(s), your son(s). It will be the greatest and most fulfilling task of your life. Make that commitment today.

I know I have.

Be the role model your son needs before it is too late. Please. Don’t fail our sons like so many men have done over past generations. Besides, we owe it to them too because let’s be honest, they have helped us become better adults.

The fathers of today – all of us, need to be there for our sons, the men of the future. We must not fail them. We must be there for them, NOW, not tomorrow, not next month, not when they are teenagers. By then, it will be too late. They need to be shown the way and assisted, maybe, even help be the wind beneathe his wings like that famous Bette Middler. As Willaim Blake stated:

“No bird soars too high if he flies with his own wings”.

Look around us now, look around at what is happening to the world. Where have all the real leaders gone? There is not enough of them around anymore?

It starts with all of us MEN … all of us FATHERS. And what makes a good father? Maybe, it can be explained as simply as this :

“A good father is simply, a little bit of a mother” as Lee Salk suggested.

In my over two decades of helping and guiding young men in the gym, I have found that there is an inverse relationship with time spent with a child in their younger years and conflict in later years. You see, less time spent with children in younger years can result in more time spent with keeping these young men out of trouble and harm’s way in teenage and early twenties years.

Society might show signs that role models do not exist anymore. That children only see role models in sports stars and musicians and eccentric characters.

No, I do not wish to believe this.

It is up to each and every one of us, dads in particular, to grab on to our role model responsibilities. Each of us can change our own little world, in a way that only we know how.

Fathers, dads reading this, let’s be honest with ourselves, we all make mistakes. I like to think that we’re all flawed heroes, that’s what I tell my son and daughter. We have all made bad decisions. I know I have. Some of these decisions have to be reversed.

If you have accepted a promotion and transfer that takes you a step higher up the corporate ladder at the expense of your kids, think again. Maybe you need to re-think and reverse the decision. Take a step back now for your future generations.

I think providing for our kids is important but don’t lose focus, Men. What is important here, what is it that you as a Dad need to bestow on your children, especially your son(s) – the men of the future – while you have the opportunity to do so?

My son and I.
Provide the best blueprint you can of what it means to be a man.
He needs you now more than ever.
Save him now so that tomorrow’s world will be saved too.
Vv.

Love them unconditionally

What’s more important than providing a life of ease for them is ensuring they know you love them unconditionally.

It is inevitable that they will de-glorify us dads and us, parents when they are older and replace us with other role models. But, hopefully, before this happens, you would have planted the Oak seed of your character so firmly in their minds that, future generations of men will lead with true vision and purpose.

All because of you.

All because you stood alone.

United, if every father reading this, if every man makes this commitment to himself for his future generation of men – his seeds, that crystal ball of yours will show generation after generation of our men being true leaders.

United in this cause, we can change the world. Change its future for the better. Build a world of better leaders. A world where these men (and women) truly understand what it means to be a leader and that is to inspire.

Individually, we have the power to change our own little worlds. We can change the lives of our little men. To do our part and make our own little contribution to society, it is a lonely place but you must persevere for their future …. For …. Our future, too.

But to do this … we stand alone within our little family, knowing that we are not alone nor lonely. Because we know in our heart that we are united through a spirit of belief, that we are shaping better leaders, better decision-makers that will run our world – tomorrow, when we are all old and grey.

We are making this investment in our sons now ….. For a better tomorrow.

So, stand up, stand your ground. Love that son of yours like you have never loved another male before. Unconditionally. Win this battle today to win the war, tomorrow.

We stand alone to …. Stand united in this worthwhile cause!

Until next time,

Popeye Pirate Paul … & the exciting adventures of being a parent

The old Captain Viking Pirate & his Gritty Warrior Viking Pirate son … enjoying some ‘Father-son” experience.
These moments get etched into the memory bank of great experiences.
Build these up.

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The Simple-Complex Man.

With the next generation of Valentine males – Zachary.

Being a modern-day dad can be tough. No dad out there will say that this role is easy. But being a modern-day man, can be tougher.

Most men reading this would agree.

You see, I believe there have been generations of men who were failed by their fathers and are lost in a cloud of confusion. A lot of men spend a lifetime aimlessly drifting, through no fault of their own, succumbing to mindless misinterpretations of masculine identity.

Spending all their lives searching for the real meaning of what it means to be a real MAN – an authentic man.

If you’re a dad, have you thought about the influence you’re having on your children, especially your sons – If you have sons? It is amazing how our sons mimic everything we do, our actions, the way we walk and talk and almost all other mannerisms.

Do you realize that your little boy (s) is watching you like a hawk? He is closely examining you all the time. I find this happening with my son, Zachary. I think he is inquisitively trying to figure out what maleness is all about, and I am his role model just like you are your son’s role model. This is one of the many ways his existence has made me strive to be a better man. A better father.

Now, that is a tonne of responsibility right there. For all men with sons.

If you’re a Christian, I hope they see in you a deep, uncompromising love for God. You see, I try to strive for balance and hope that he sees both toughness and tenderness. I believe if you can demonstrate this balance and communicate it through your actions, this is one aspect will serve them well, as boys and later on, as young men of the world.

If you have daughters as well, this delicate balance of toughness and tenderness will also benefit your little girl(s), too. I believe they will grow up with a clear vision of the kind of men who make a good husband (if they choose to marry).

To all men reading this, take a good look at YOU in the mirror and ask yourself, are you the BEST MAN you can be? Are you an authentic man?

What do I mean by that, I hear you say?

Well, it simply means that you have accepted yourself as a ‘simple-complex’ male. That your masculinity is authentic because you’re flexible, you have built-in ‘elasticity’ in your manhood. You’re not afraid to get in touch with your feminine side.

Authentic men have a deeper sense of security.

There has been a growing number of emasculated men in today’s society. I have observed this over the last 20 years or so of being in and around male-dominated gyms and helping hundreds of men of all ages, help themselves, find themselves. But also, an observation of life, in general.

Emasculated men are Men who appear to not know what it means to be a real man. This is very sad indeed. These men should work on their balance by becoming secure enough. Secure enough, by confronting timidity and fear and to take more risks and commitments.

There are places and services available today that can help men. A good place to consider adding to your life is working on your ‘self’ in the gym. Get stronger. Get healthier. Feel better. Feel fitter. Re-claim your sense of balance. Re-claim part of the essence of masculinity, for no one else but – YOU.

On the other hand, there still exists a decent level of macho men too. I think these men should seek balance, too, by becoming secure enough to crawl out from under the false pretensions and quit trying to impress everyone around them. …

Just like in the superheroes of “Fantastic 4” where there is an elastic hero. An authentic man is an elastic man. He is a man that can lead with firmness, but also submit with humility.

I recall the great student of life – Bruce Lee saying, one has to be like water. It takes the shape of whatever form it is in. Water can break the toughest rock and can be very gentle and calm. It can exist in every state. It is essential to the very essence of life.

“Be water, my friend” – he says.

An authentic man strives to be like water.

An authentic man can challenge with precision and swiftness but also encourage enthusiasm. He can muster aggression when required to fight for causes he believes in but moments later, cry and empathise with those that are suffering.

If you’re a Christian male, remember this: we’re all created in the image of God. You’re a magnificent creature, even if you have never had anyone say that to you.

You’re male and you’re loved by God almighty. I am sure non-Christians’ faith spread similar messages of love – for you, the man.

Strive to be that “Mr Flexible” or as I say “Mr Flex – Able” … find that authentic man inside you (if you haven’t already done so). Be comfortable being your own ‘simple-complex’ man.

All the very best on your search becoming that authentic man you hope and imagine yourself to be.

Until next time,

Providing a little bit of assistance. My pupil here 'feeling the essence' of the exercise. In this instance, experiencing a pump in the guns/biceps. Sometimes, its the little things, that determine your success in pursuit of a worthwhile goal.

Providing a little bit of assistance. Brad, here ‘feeling the essence’ of the exercise. In this instance, experiencing a pump in the guns/biceps.
Sometimes, its the little things, that determine your success in pursuit of a worthwhile goal.

A teacher-pupil relationship is rewarding to both.

A healthy teacher-pupil relationship is a beautiful thing. Brad, here, is an ‘A’ student.

Black & White Photos by Robert Walsh of Robert Walsh Photography. For more information, look up

“www.robertwalsh.com.au”. Brilliant Artist. Skilled Professional. Wonderful human-being. Thanks Rob! Paul.

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Your CALL OF DUTY: Stand and deliver.

Here is Chris, approaching 50 and looking and feeling better than a young man in his 20s.
Here, Chris is demonstrating a “side-chest” pose (with a smile).

Stand Tall … & deliver … to your end

We have been told over the last five to ten years that there is an ‘obesity epidemic’ and it is somewhat influenced by the increase in consumption of fats in our diet.

This is a goldmine for food manufacturers. All sorts of products were forced on to the market that had ‘no fat’ or ‘low fat’ or ‘99% fat free” on the packaging. Wow, said the consumer who enjoyed the same taste but with almost no fat. How good was that?! Eat all you can and not put on any fat!

A great sales gimmick that fed in to the pockets of many manufacturers and companies that control and own and sold these supposedly ‘healthier products’. What a load of – you know what! Your body needs fat, your brain will not function without adequate levels of fat. Everyone that I have ever helped over the years know that ‘fat burns fat’. Period!

So, if you’re going to have fat, go for full cream or full fat. Your body metabolises it better and appreciates the genuine article, not some imitation. Enjoy your milk, ice-cream and other densely-packed fat products in full. You will enjoy it more and you will likely eat less. Your internal organs would be greatful and would add to your longevity.

People ask – “why?” … I /My curiosity continually askS “why not?”
Seek possibilities… always

You see, over the last 23 years in the gym (my lab), I have seen and helped a lot of people who suffered from back pain. One lady suffered from chronic back pain for 17 and half years before she met and started training with me. Read about her story in an earlier blog titled “No belief, no nothing”.

I helped her help, herself.

I helped create more awareness in her being, in her mind. I helped her help herself to believe again. To believe in the most important person in the world to her – HERSELF. That is the power of BELIEF, my friends.

NO BELIEF, NO NOTHING. Remember this!

You cannot give a ‘band-aid’ treatment to a problem such as this. That only treats the symptom, not the cause. Unfortunately, a lot of today’s current medical focus is on short-term fixes (seeing only the 10% of the ice-berg we see above the water level. What is needed is a more sustainable solution that addresses the cause – the 90% of the ice-berg that sits under the water line and that we don’t ‘see’.). A preventative approach.

Or better still, there’s always the current paradigm and practise – a drug remedy for all and every ailment you might experience. Thank God for the pharmaceutical industry, aye.

Here’s a little trivial information for you – did you know that Pharmaceutical companies spend over $100 billion on marketing their products, with a quarter of this – roughly $27 billion going to doctors in the form of gifts, meals and samples. Makes you wonder about the perception of independence and conflict of interest in the recommendation and dispensing of drugs.

Do you know what the main cause of back pain is? Well, I have been saying this for many years and I have deduced a very strong contributing factor.

It is simple: we are sitting more! There is an inactivity epidemic and an increased volume of sitting is a very high percentage of what constitutes this inactivity epidemic.

Take a stand … a stand of what you believe… IN… and know you have support of the angels

Back pain can be caused by many things but an increasing number of office workers are suffering from chronic back pain. Back pain, I believe, can be caused by too much sitting and no physical activity. Look around you, we are sitting almost all the time. We’re constantly sitting in our cars, sitting and watching computer and television screens. Sitting, sitting and more sitting!

Do you suffer from back pain?

What is the opportunity cost? You struggle to find time to use your bodies, the way it’s meant to be used. This appears to be the plight of the average Australian (based on the largest and most comprehensive health survey in Australia in 2011 – 2012 by the Australian Health Survey) and probably indicative of most countries in the developed world.

On average, Australians are spending between 45 and 55 hours per week SITTING – for work and travel and lounging around in leisure time. The study also shows that an average of 40 hours is spent on all other activities (which includes time for exercising).

Now, I think the medical industry recommend that you should move your body in a moderately intense fashion for about 30 minutes each day, which adds up to at least 150 minutes per week. Do you do that? Be honest now. I think Doctors refer to this as ‘sufficiently active for health” and associated lowers risks like: cardiovascular diseases, various forms of cancer, depression and other ailments.

Now, a common reason I have heard for not exercising or not going to the gym is “I just don’t have the time, Paul”. I’ve never bought that.

Here’s why I have never believed this excuse: the survey actually indicated that roughly 60% of adults did less than the recommended 30 minutes per day and of this, less than 20% actually engaged in daily exercise for an hour or more. Very small indeed!

So, can you see why I have never believed the excuse of not having enough time to exercise? It isn’t an issue of inadequate time because the study showed that at least 3 hours per day is committed to sedentary leisure like – socializing (in person and on-line), using the phone or the internet and watching television. It would be interesting how this percentages would change since the introduction of new technology and service providers like Netflix and Stan. More choices for consumers. More entertainment at our finger-tips. More chance of not exercising. There’s going to be an even greater epidemic of gigantic proportions – MORE SITTING!

Follow your truth… find your beauty … be The Light 💡… share & illuminate the world 🌎 from darkness

It’s not helping society. It’s harming society, the social fabric of it. It’s harming every single one of us – no one is immune to it. It’s harming our children. It’s harming every adult or it will eventually.

All this inactivity strongly exacerbated by the arrival of new technology will supposedly ‘raise our standard of living’ but it will slowly suck the vitality out of every person. It will suck the very essence of what life is all about. This is the real opportunity cost to society. The study showed that children 2-4 years of age are spending almost two hours per day sitting in front of the television or computer ipad/tablet.

A frightening statistic was that overall, physical activity decreased and screen-based activity increased as age increased. This trend is at a very high risk of rising and rising fast!

Now, the solution is simple: to fight this epidemic, each and every one of us can do our part to reduce this alarming statistic. Reduce the risk of our nation becoming a nation of ‘seat warmers’. Keep it simple: DO YOUR PART.

And how do you do that?

Well, play your part. Play your part for no one else, but YOU. Stand up and deliver. Stand up and start moving.

Start moving and may be everyone can unite in the moving and possibly create a ‘movement’ to MOVE. An ‘anti-sitting’ movement!

We’ve just had ANZAC public holiday commemorating the ANZACS 100 years. What a significant chapter in Australia’s history. I think we should all take a page (maybe a paragraph) out of the ANZAC book.

They, who gave their lives, their freedom for freedom, for the life you and I live today. They stood up and fought for their future – where we are now. That was their CALL OF DUTY.

If you’re not an Australian, that’s ok, I’m certain you only have to look back in your country’s history to identify a point or points where your forefathers went to war and sacrificed their lives to give you the way of life you live today.

Maybe, just maybe, each and every one of us need to treat this inactivity, all this alarmingly increasing instances of sitting as a serious threat to our life and that of the future lives of the citizens of our country. Maybe, each and every one of us need to imagine how the ANZACS believed in our freedom and rose to the occasion. Maybe, standing up from your sitting position and moving with intent could be seen as your contribution to yourself and your health but more importantly for the health of our nation.

Maybe, this is how we all need to ‘take a stand’ against this very important health crisis – one of increasing levels of sitting. We need to take a stand against this by literally, standing. Standing and moving to stand and deliver.

the key rests within you… in your belief system. Question them… turn them upside down, inside out… to embrace change better. Change that is happening to you.

Yeah, let’s all work towards a healthier YOU, a healthier society, a healthier nation, a healthier world, just by becoming part of the “Anti-sitting movement’. The health costs and damage caused to individuals and countries productivities by excessive sitting, I believe is far greater than any terrorist threat our world has faced or is facing.

The real terrorist rests within us – within our excessive sitting. It is killing the minds and bodies of man-kind slowly but surely. Incrementally killing you from within – a slow, invisible self-torture and most don’t realise the high risks associated with this, until it is too late. The real threat to each and every one of us is not an external threat from the caves in the deserts of some foreign country, no, the real threat is our personal habits, one of which is sitting.

The real threat to you is lifestyle habits, a big one of which is excessive sitting. I believe it is now an epidemic!

So, don’t sit back any more than you have to and before you sit down to view more and more television/tablet/ipad screens, think again. Stand up and give moving a go, you only need 30 minutes per day. It will do you a world of good and you may just like it enough to develop a new habit. A habit that will help fight this current epidemic of inactivity and excessive sitting.

Make it your personal CALL OF DUTY each time you stand up and step out of your home for that 30 minutes of exercise. Imagine that each time you strap up your sneakers for your activity, you’re getting in touch with the hero within you.

Now, this is a cause worth believing in. Worth fighting for, don’t you think? This will not only give you freedom of movement in your old age but more importantly lay the foundation for the ‘movement to move’ for our kids and their kids.

“Monkey see, monkey do” as the saying goes.

Let your children see what you do. Let your children learn from you (as they already do). Let them see their hero (you) walk the talk. Let them see what you are doing for you and your country. You don’t need to carry a gun and ammunition for this. You don’t need to blow up things. NO!

You just need to stand up and start moving.

Me & a member of my Family Gym. He strives to be his best every day and seeks to help those who need his help, to help them, help themselves.
“Together we stand, divided we fall”
Stand tall and deliver – Men!!

So, don’t sit down any more than you have to as your life and your children’s lives depend on this. Now, that is the ANZAC spirit in action. Make this your CALL OF DUTY – just stand and deliver.

Live it!

One step at a time. Keep moving. Let’s fight this sitting craze. Let’s fight for activity. For movement. You join and get your family and friends to join this new movement called: “the movement to move, movement”.

Individually, you’re strong but together, with everyone doing their little part , united for a common worthwhile cause – this ‘movement to move’ could have the power to make our dreams of a better life – BETTER for us and for our future generations.

It might seem like a small matter today but I believe this scary trend has the potential to cause more deaths and social costs than the deaths caused by malaria, propagated by the tiny mosquito. We need to take care of the little things because these little things grow to become big things.

A wise man told me once that “Elephants don’t bite, mosquitoes do”. Very true indeed. A child dies from malaria every 30 seconds in Africa, caused by the little mosquito. Very sad indeed.

Remember to always take care of the little things in the important areas in your life. Little things have a habit of adding up to big things. Keep taking those little steps forward.

Become part of this movement TODAY.

Good on ya, ANZAC!

All the best in your decisions today for a better tomorrow.

Until next time,

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Is it safe for children to weight-train?

Playing with weights is as safe for children as it is for adults. Like all things, boundaries and limits are to be applied.

I have been asked many questions relating to health and fitness and weight training over the last 23 years in the gym.

If I knew the answer to the question of when it is safe for children to weight train, I would be lying. However, after all that time and my love of deducing conclusions from simply observations of consistent trends around me, I would like to attempt to provide a solution.

I will use my powers of reasoning I have developed in my 40 years on this earth, so far.

Here we go ….

My son Zachary, doing weights even before he could all properly

Leading Legends

I am truly inspired by older generations who have maintained resistance training for most of their lives. Almost all of them look and feel like someone 10, 15 even 20 years younger.

“Leading Legends” – that’s what I call them. They are great examples of making it part of lifestyle.

Some of them used to tell me about how perceptions have changed over the last 50 years in regards to exercise in general and in particular – the many myths relating to weight training.

There were and still are many myths relating to weight training. There was a time when people were saying that weight training wasn’t good for women. Before that athletes like rugby players were told to stay away from weight training as it would ‘slow’ them down – this wasn’t too long ago – even in the 70s.

And even further back, it was even questioned whether weight training was in fact good for anyone at all. Times change and myths get busted. Myths are just that – myths and are meant to be dis-proven.

It is only in more recent times that the general public has accepted that weight-training is of enormous benefit to women too. I am so happy about the increase in women attending gyms as I have seen this landscape change quite a bit over the last two decades.

Now, my question is if weight training is now believed to be of enormous benefit for men and women, why shouldn’t it be good for children? After all isn’t exercise good for everyone?

My son Zachary would crawl around my Family Gym that I owned & managed for 7 years. He used to remove the pins from the machines to the dismay of the members

To weight train – you do one thing

The truth or my version of ‘the truth’ in my straight-forward answer is that weight training can benefit any individual – young or old – who is healthy enough to engage in the activity. But that is just my opinion.

I have helped hundreds of people of all ages – kids under ten (including my children) all the way to people in their 90s. Human physiology is the same no matter what age. To weight train – you do one thing: work the muscles. To do this, you literally extend and contract that particular muscle under tension/force provided by the weight.

Simple. Right?

The very old and the very young and everyone in-between can do that. It’s what muscles are meant to do: to ‘work’ for you.

There are still myths relating to children training even in today’s world. The biggest fear amongst parents appear to be the possible negative effects on the development of children prior to puberty – that lifting stunts the growth of children.

If this was the case, the famous Arnold Schwarzenegger would should not have grown to 6’2” as he started lifting weights well before he hit puberty. I am not a Doctor but I believe this irrational fear is unfounded medically.

My daughter on the leg extension machine in my a family gym

How are risk assessments done?
My question is if weight-training was a height depressant, why is it that considerable growth can sometimes take place in the ‘post-puberty’ years. And if this was a medical fact, then, everyone should only start weight-training when their full height potential has been reached. For some, this would be well in to their early twenties.

The issue as I see it relates to the formation and growth of bones. I can understand the parents’ worries, including my family Doctor’s. From what I understand about what I have read about bones, the process of bone formation and growth is hopelessly complex and wonderfully simple at the same time.

If I recall correctly, Tiger Woods picked up and was training in golf from the age of 2 and was coached by his dad. Leytton Hewitt began playing tennis around the age of 3. Some top swimmers were undergoing stringent 4am early-morning training programs from a very young age, where parents were driving them to and from swimming pools. I know because I had good friends that were doing that when we were in Primary School.

Not many made the Olympics.

Is this any different to subjecting a child to some gym training under supervision in a gym? How is it that the perception of risk of a child in the gym is greater than that of a child on a soccer field, swimming pool, golf course or rugby field? What about a child playing tennis or netball? How are these risk assessments done?

I believe the risks to a child and his or her growing bones and muscles is higher with the other sporting activities compared to the risks associated with supervised structured weight-training.

With some of the members of my Family gym
Playing around with some ‘light weights’ … that children can also play with

A better athlete gets better results.

In my opinion the risk to bones, joints and muscle development and overall health risk (injuries from knocks to the brain and head in Rugby or other contact sports) is greater to the young kids playing most sporting activity outside the gym, compared to structured activity in the gym. My assessment of risks of these contact sports is VERY HIGH to EXTREME, because of the repetitive knocks to the head and recurring concussions.

I believe proper muscular development assisted by a well-structured weight-training program, complements whatever sporting activity a child/person chooses.

It simply makes them a better athlete. A better athlete gets better results.

The risks to the joints of the other sporting activities – like golf, tennis, netball, swimming, running etc is HIGH. The wear and tear to the joints is very high.

The joints are over used, and there is accelerated wear and tear and it shortens the effective useful life of your body. Just like any other machine of value you possess – say a car, for example. Depreciation rates can vary depending on how you use and service your machines.

Most individuals then suffer from premature ageing (from over-use) of joints and really suffer uncomfortable daily living later on in life. However, the risks to the child’s self-esteem; sense of self-worth and interest need to also be monitored too. Participants can be severely negatively affected because of the constant expectations of tolerance levels.

Weight-training done safely and under appropriate supervision is a safer and more beneficial to a child’s whole-self development then any other physical activity there is. Weight-training complements and helps make a child better at whichever sport they choose to participate in.

It is only now that tightening of regulations are being implemented to address not only some current risks but also long-term risks sustained by athletes.

My children are as comfortable with a set of light dumbells, not dissimilar to young budding soccer players or tennis juniors with footballs and rackets in camp and sporting academies. In this controlled soccer environments, no one appears to question the deliberate practises these children are forced to undertake in non-weight-bearing activities and how safe it is.

My son and I hanging out in my Family Gym

Just because a big majority of people are sending their kids there does not mean it is the safest or have the lowest risks.

Or how many instances of injuries are sustained by the very young, many of whom are regularly seeing physios and chiros at an age that is unheard of only a few decades ago.

What does this tell us? About the risks these kids are putting themselves under, the full extent will become evident in their later years.

People are only too quick to place gym training as a high risk but this is yet another myth and here is where I believe the problem is:

It is the inability of parents and administrators of sporting activities to initially correctly assess the level of risks. Yes, self-limiting beliefs unfairly bestowed on to children by parents who know no better.

Maybe they just need to adopt a new thinking paradigm that assists in the development of the ability to assess risks of activities and whether or not the risk is acceptable to them.

Time will bust these myths.

Big Truths will always beat Big Lies.

Believe in BETTER.

Make better choices with the life that you have left, with the lives of your children. Time on this planet is all that we really have anyway and one day … that will be taken from all of us.

This is one of those BIG TRUTHS or is this a BIG LIE? Anyone believe this is a MYTH?

All the best.

Until next time,

My wife & kids hanging out with me for a few hours in our Family Gym. The gym was my children’s playground.

Learning and absorbing our habits every single day of their initial phase of their lives is what our young Princes do.
Teach them well.

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Top 3 Keys to a successful workout. Key #2: Elegance.

February 2015.
At my old school gym, just about to do a set of barbell biceps curls or
what I would sometimes refer to as ‘loading the guns with ammunition’.
Hope you’re wearing your bullet-proof vests, take cover!

One of the many things I have learned early in life is that the “big truth” will always beat the “big lie”. The truth is we are more than meets the eye – but having a physique sure makes a difference in how people treat and react to us.

What is that saying that we’ve all heard growing up – “Don’t judge a book by its cover”.

Well, it is lovely and idealistic but the truth is we all do. The whole world does, every single day in everything we do. Matter of fact it is how one of the many public games is played on this planet. That is one of the many less than ideal characteristics of most human beings – we all judge things we ‘see’ by how they ‘look’.

That is just how we are wired.

Packaging for products is vital to the successful sales as it directly influences consumer purchasing behaviour and ultimately the ‘bottom-line’. Manufacturers know this and marketers get huge dollars for helping them do this.

Now, another thing I have learned in over 23 years in the fitness industry is that Self-perception or how we see ourselves, greatly determines how we look.

You see, “Inner image creates outer image”. Now, I know there are some idealists that may disagree, and that is fine. On the whole, this statement runs true for all of us. But here is one of the interesting things, one of the encouraging possibilities – it is one’s perception of one’s self that creates greater possibilities.

Drop your past when need be, when it does not serve you any longer. Let go of beliefs and belief systems that does not add any value to your current phase of life. Remove beliefs that limit you, beliefs that do not allow you to reach for your best self.

In my experience, another key element that makes up a successful workout is – elegance. I think this is attained if you’re natural and genuine, searching for an artistic approach (sculpturing as opposed to just lifting weights) and having a great appreciation for “balance and symmetry” (another definition for beauty).

Not many people ever get to this level and truly experience the ‘essence of each and every rep of each exercise’. Just as not all golfers ever play as effortlessly as a Tiger Woods or a professional on a golf course, instead with constant frustration of under-performing handicaps.

Just because you can hit a ball with a club does not necessarily mean that you will hit it in the direction of the hole. This is the same as lifting weights in the gym for the majority of people – you see, anyone can lift weights but only a few ever learn the art of body-building and choosing the right exercise (club) for the right moment (set etc).

Elegance in your workouts or the ‘search for balance and symmetry’ is hard to describe but I find it easy to recognize when I see it. You see it when top sports-persons play for example – Roger Federer gracefully hitting returns on the tennis courts or Jonathan Thurston having all the time in the world to kick in rugby league and effortlessly creating a play out of nothing. Or Maria Sharapova gliding across the courts or Usain Bolt bolting like lightening on the 100m track.

It is sheer beauty, ultimate elegance displayed before your eyes. Very few things can beat the feeling you get from witnessing ‘elegance in action’.

Making elegance part of you or what you do is a reflection of attitude combined with aptitude but taken to the HIGHEST LEVEL with the ambition of being the BEST. To achieve this takes the gifts of Energy and talent harnessed with a magnifying focus towards BEING THE BEST YOU CAN BE.

It requires hours and hours of not just practise – but deliberate practise with sustained FOCUS over many years.

Elegance fascinates me because I believe there is something eternal about it.

So, a successful workout for me is elegant (efficient, effective and a little sophisticated). This is similar to what we call –

FREEDOM … in dancing
SELF-EXPRESSION … in relationships
Being in the ZONE … in sports
EXCELLENCE … in work
NATURAL … in family
Looking HOT … in Sex
MAKING A DIFFERENCE … in Society
Getting the JOB DONE …. in business

So, there you go. After 23 years of working out in the gym, and my love of reasoning from and making deductions from patterns observed, my 2^nd key to achieving a successful workout is simply: Elegance.

Strive for this if you haven’t already done so.

It is more efficient, effective and reduces the risks of injury giving you longevity and more years of enjoyment.

Learn to learn, again.

Strive towards the new man (or woman) that resides in you, with elegance in mind.

All the best in your journey.

Until next time,

Side Triceps.
Australian Natural Bodybuilding Championships.
Lost by 2 points.
Final placing: Runner-up.

With my friend and coach at that time – 2 x World Number 1 (natural bodybuilder).

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No Brain, No Gain.

I love a lot of old school training philosophies. Most are simple, to the point and cut out a lot of irrelevant stuff – things some of us refer to as ‘BS’.

While I adopt some of these fundamental training principles in my training I always assess the relevance of anything towards my goals and my needs. For example, assessing the legitimacy and relevance of a saying I have heard over the years:

“No pain, no gain”.

Put simply, I don’t fully agree with this. While I agree in simplicity for most things, I think this statement is too simplistic and too ‘black and white’. There are many ‘grey’ areas that should be considered especially in regards to the “risk-to-benefit’ ratio of exercises chosen.

It’s working out with your ego not in check. I have always believed that if one of your aims is to train in such a way to get the most benefit out of the time invested in your workouts, then you should leave your ego at the door.

Also, I think it is quite a negative slogan and should be replaced by something that is more positive and relevant to today’s every-day-person – like maybe:

“No brain, no gain. Don’t train.” for the thinking bodybuilder.

I believe everyone who ventures in to this world and lifts any weight to assist themselves towards a better version of themselves, is by definition, a body-builder (whether you’re a grandmother lifting 1kg weights or a powerlifter squatting 200kg.

Everyone should strive to be a ‘thinking body-builder’.

To truly benefit from this, one should learn the basics of old-school training techniques with selected exercises that give optimal results, with safety in mind.

You must choose the right system of training for your specific goal in order to get the most benefit from your workouts in the shortest time. Ask yourself what is your top 3 goals and then narrow it down to the most important goal. Is it strength? Is it power? Is it a combination of strength and muscular growth?

You see, what I have found in over 23 years in the gym is that most people don’t have a plan, no, most people have what I refer to as a ‘goal’ or objective and their training program is haphazard at best. They try so many things at the same time, while all the while, hoping that they will strike it lucky. It is quite evident that similar patterns of behaviour happens in other areas of life too for some. For example, you see this in the popularity of games of chances – like lotto and gambling machines, despite the extremely low probability of hitting a jackpot, people still participate, losing more and more of their finances.

I have asked many gym enthusiasts over time, questions regarding why they have adopted a new ‘fad’ of training. I might ask them why they work out a certain body part first or do certain exercises before another in their routine, or what their goal is in doing 50+ repetitions on an exercise they either have an illogical answer or no answer at all.

Or, they are just doing it because their friends are doing it. Very sad indeed as they may not have considered the risks they are putting themselves under by following blindly.

Most people go about their training in a manner similar to someone who tries to bake a cake without any recipe laid out for them. They know bits of information, for example they know they need some sugar, some flour, some butter and need to put in in the oven. However, they have no clue about the temperature they need, how long they need to bake it for and other smaller, but important ingredients that go in to a beautiful looking and tasting cake.

Chaos results in the kitchen and frustration and higher risks of injury prevails in the gym. Not smart at all.

The human body and mind is a very sophisticated machine and to re-engineer it without a plan from an informed person is like building a house or an extension to a house without an Architect’s plan. It is fraught with higher risks.

Wasted effort. Wasted time. Very inefficient. Ineffective and unsafe. Not ideal indeed.

What you need, and what most people around the world need is a ‘working plan’. This is what smart training is all about. Increase your awareness of yourself, determine your needs and then seek help.

Here is a check-list of my 9.5 key factors to consider when you are selecting a type of workout or workout schedule:

Your main goal.
An honest assessment of where you are at – key KPIs on your health and fitness status.
The duration of the program (3 months, 6 months, 6 weeks?)
The rigidity of exercise execution (what emphasis is there on strict form).
Rest time between sets.
Total number of sets performed (per exercise; per muscle group and per workout).
The amount of weight to be used (start, during and end of exercise).
The tempo (speed of individual sets – at the start, during and end).

9.5 The number of reps (per set – at the start, during and end).

So, let me say it again, before seeking help from a suitably qualified and experienced professional, make sure you at the very least, think about what your main goal is. The professional could help identify your destination and help you formulate a plan that would give you answers to the above key variables.

And why would you want to do all this?

Well, you would not go and see or get advice from a plumber if you needed help with your tax return now, would you? I would hope your first port of call is an experienced qualified Accountant.

Become a thinking body-builder, no matter what age you are or how experienced you are.

And remember…. No brain, no gain – no train.

All the best!

Until next time,

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See what can be, not just what is.

We’ve all grown up hearing that lovely line from some aunty or uncle, trying to sound wise and encouraging, but all the time not knowing what it really means –

“where there’s a will, there’s a way!”

I have thought about this affirmation over the last 40 years and I have to say that I don’t fully agree. Here’s why –

The above affirmation is lovely, but it is somewhat delusional. Affirmations such as this are great and kind of motivating for some and that is wonderful.

However I think that one should not forget that affirmations without discipline and persistence is useless.

What I am trying to say is that affirmations without a strategy is rubbish and wish-full thinking. Now, this is very different to ‘positive thinking’.

Matter of fact, merely stating an affirmation without a strategy is the beginning of delusionary thinking. A total opposite of positive thinking. This is why I think that affirmations mentioned in the wrong context can be more than mis-leading, it can cloud peoples’ perceptions of the truth and they may become increasingly un-aware of themselves.

Not a helpful place to be in.

Sometimes, working harder DOES NOT LEAD TO BETTER RESULTS. Sometimes, every incremental work done after a certain point gives diminishing returns. You simply don’t get any better. You don’t improve your position. You basically stagnate and hit a plateau.

It can be likened to building muscle in the gym. After a period of quick growth early in their training career, most gym enthusiasts hit a ‘plateau’ and don’t seem to make any more progress despite training more, eating more and so forth. No matter what they do, there is no visible physical change to their physique. A good example where working harder does not lead to better results.

Very frustrating indeed!

“But, what do you do then?” you must be thinking.

Well, I believe that sometimes you need to just cut out all the detail and clutter. Sometimes, to go to the ‘next level’, you need to cut out all the ‘red tape’. Yes, cut out all the red tape, all the clutter of over-analysis in your head – your mind!

“And how do you propose I do that?” I hear you say.

Well, the simple way is best: DO NOT use any willpower!

Yep, use no willpower.

If you’re solution-oriented, you will find that your logical side of your brain will be conjuring up ways to solve the problem and impose a certain thinking on your inner-being. It is very easy to succumb to this, heck, you’ve been doing that for most of your life. Working harder, with tonnes of willpower but seeing no end in sight.

Working harder is not the answer.

Just like the person in the gym trying so hard to put on muscle and spur on growth but to no avail. On the surface, working harder seems like the less risky and smarter option to achieving a certain goal.

Not so. Imagination is key.

From my observations of and deductions made from the many individuals who have successfully completed any one of my programs, those that adopted the use of their imagination more, tended to achieve the results they desired.

I encouraged them to visualize the end result very vividly and to also imagine the emotional gratification (how they would feel) of the freedom state of being they had wanted. Sometimes, it is very important to resist the urge to thinking logically.

Sometimes, what is needed to get the job done is not more willpower or more effort. No, sometimes, what is needed is more profound than that: SIMPLICITY. Simplicity through IMAGINATION. If there is one thing you would want to work hard at when you hit a road-block or plateau, I suggest you work harder on your imagination.

Stop. Take stock. Rest.

Imagine more by dreaming more. Become a kid again. But when you dream, dream big. There is magic in thinking big. Feel the end-result you’re seeking. Visualize and try to simulate the emotions you would feel when you achieve the goal. Don’t be blind to the power that rests in you.

See “what can be”. Not just ‘what is’. This way of thinking contributed significantly towards me representing Australia at the World Natural Bodybuilding Championships in NY, USA and ranked in the Top 5 in two consecutive years. The power of imagination at work.

People who go through my programs remind themselves in their journey towards their BEST, that ‘you’re better than you think you are’. They learn to stretch their vision.

From the many people I have helped over the years, I have learned many things. One thing I have learned in the successes and failures is that the result a person achieves is dependent on belief and capacity. It boils down to this:

“How much you can do depends on how much you think you can do”.

When you believe you can do more and dream big, your mind shows you the way. From my observations of people over the last 23 years in the gym and the little miracles I witness almost every single day, I have no doubt that capacity is a ‘state of mind’.

So, BELIEVE. Dream better, see ‘what can be’. Dream big. Use your imagination. Practise. You’ll find a way, this way. You don’t need more will-power to find a way. You have tonnes of that already if you’ve lived this far.

Be the BEST you can be in your mind – for you, first. Then, for others.

Achievement follows.

Until next time,

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Choosing a gym.

True.

Your philosophy matters

A common fear among people who have never been to a gym and even current gym enthusiasts is feeling a little intimidated when they are there. The atmosphere of some gyms can be quite intimidating indeed for some.

I know I felt that same feeling many, many years ago when I first summoned the courage to enter a gym. After a few tries, you will get over this initial feeling of discomfort – something all trainees will have to deal with at some time.

Now, I could go through a top 10 things to consider when assessing which gym deserves your patronage such as – cleanliness, Equipment conditions, equipment in general, personal training services, locker availability and cost etc but I won’t.

Why? Well, you could easily do this yourself on the internet these days and maybe even get on a web-site that compares gyms and ranks them based on your buying criteria. A common method of deciding on a choice if you are that inclined.

However I believe that sometimes, in life it is more fruitful if you make your decision that is the best for you not based on your ‘need’.

No, sometimes in life, you need to base your decision on what resonates with your philosophy in life. If you don’t, then you may well find yourself (like hundreds of thousands of gym goers world-wide) jumping from gym to gym, searching. Searching for the gym that best suits their needs.

Your philosophy matters.

With Margaret and her guide dog. She was such a lovely human being. Never said never.
I trained her daughter (who was also partially blind) to represent Australia at the Paralympics.
She was one tough school girl with a lot of GRIT. Just like her mum.
Choose a gym that resonates and agrees with your philosophy of life.

Choosing a gym is an ínternal’ exercise, not an éxternal’ one

It is highly likely that you will not find your answer to your dissatisfaction by constantly switching gyms (for whatever reasons you generate). Instead you will likely grow tired and you will eventually feel de-motivated, like millions of trainees worldwide do. When this sets in, you can kiss your work-outs goodbye!

Sad, I know … but true.

After being in and around gyms for almost thirty years now and owning my own family gym for about seven years, here’s what I believe you need to do:

Determine your philosophy on life – ascertain what you value in life, what are you principles?
Find a gym that is aligned to this.

I am almost 100% certain that you will be content. This is not an exercise in ‘external search’ for a gym but it is an exercise in ‘internal search’ for the Real YOU. What I am trying to say is that choosing a gym is an internal exercise, not an external one.

For some, this search for a different gym and never being satisfied may be a manifestation of a deep seated fear of rejection that may likely go back to their formative years where they may have been subjected to ‘conditional love’. This manifestation becomes an obsession with what other people think and fuels this search for that elusive gym that meets all their needs.

Me and my family of extended family of members.
I created an environment to replace something I was missing living in a busy, big city like Sydney: the intimacy and connectedness of a truly local and extended family feel that I grew up with in my youth in Fiji.
I missed my éxtended family’ and this served my needs and the members needs too

The perfect gym does not exist

You won’t find that, a gym that meets all your needs, that is. It is like searching for “Mr Right” … or “Mrs Perfect”. They don’t exist like the perfect gym that meets ALL your needs does not exist. Accept that the Perfect gym does not exist. What exists is a person or a gym that meets most of your key needs and resonate with your philosophy on life.

I must warn you though: it is not an easy exercise. It can be a little scary. Remember though that all negative habit patterns can be overcome by giving your mind new nutritional thoughts. The most powerful, most nutritional thought we can think is “I like myself”.

A simple, yet profound statement of belief and I liken it to an anti-biotic for the mind. Makes you feel better after repeating the statement for a period of time. Try it, see how you feel.

A hallmark of a mature human being like you is the acceptance of total responsibility for your life and all the decisions you have made to date. The acceptance of total responsibility is a line in the sand in your life that from that point, you have no more excuses.

Your feeling of personal freedom and total control of your life and happiness is a direct product of your acceptance of total responsibility. This includes your responsibility to investing time in your health and fitness.

So – Accept. Totally.

Then ….

Me my extended family members; a group of members of my family gym.
They all loved training and being part of the extended family that was my gym

Join the club that chooses you

Join the gym that is aligned with your values and principles. Join the club that chooses you. I prefer good old-school gyms (very few around these days) where there are a good selection of free-weights (barbells and dumbells) and good benches, a power rack or cage (to let the animal inside of you out).

A gym that has outstanding free-weights equipment and the best ambience wins, hands-down all the time for me.

Personally, I prefer a gym that doesn’t treat you like a number. Where everyone knows your name and your know theirs. Where people talk to each other instead of just connecting with a machine. A gym where if you’re absent, people notice it. A gym like they used to be – a social club. Like the gym I owned and managed for about seven years of my life, a real ‘family gym’. I was so connected to each and every member that they would tell me of their travel plans and almost everything about themselves and their families and ups-and-downs in their lives.

My life was intricately connected to each person, so much so that if I noticed that they hadn’t come for a while, I would personally call them up ( I wouldn’t get my staff to call them). If I didn’t get them (and if they lived alone), I would drive over to their residence to see if they were ók’.

Believe me when I say that I had intervened in many people’s lives and brought them back to this reality. There were people that no one called up on, except for me. There were people that, if I hadn’t knocked on their door of their residence to see if they were ok, they wouldn’t be here today. That was one of my roles as a caring, trusting and compassionate gym owner.

Members of my éxtended family’ also connected over food (protein for the hard-working muscles) and beer (for the biceps peak)
We were a family in more ways then just one (training together)

What type of Gym Goer are YOU?

Join a ‘type’ of gym goer. What type are you?

Feel ‘connected’ with a real person instead of being connected through technology mediums. Talk to other patrons of the gym (the way my old school gym was, where everyone spoke to one another and knew each other’s names. Just a big extended family, like I lived in my early youth, growing up in the paradise islands of Fiji.

You’ll probably find that you would have more in common with more people there then you would be different.

We’re all social beings after all and your time in the gym satisfies one of the most basic of human needs in a very healthy way – our innate social need.

And become the … the … social animal that you know you are but instead of swapping alcoholic recipes, you’ll be sharing protein shake concoctions. Realising this and accepting it in your life can make you look on the bright side of life more readily. It could move you closer to the elusive ‘happiness’ state … something that the world can learn from the Happiest Citizens on this planet: Fiji.

Just so happens, I was born and lived my early youth in Fiji and understand why Fijians are the happiest people on this earth, a few of the many reasons why are touched on in my words above. Find your gym by allowing the ‘fijian’ in you to speak to you.

All the very best in your choice!

Until next time,

Cheers & Ahoy!

The old Captain Viking Pirate …. & choosing the right gym for YOU

Building your strength in the gym is only one definition of what it means to be ‘strong’

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12.5 of Life’s Living Tips to live by.

Checking for tracks on the ground for past visitors?

Love life and life will love you back.

Life Tips – too many to count – that wide.

I am sure by this stage in your life you have come across many health tips and are practising some and have not even considered others for whatever reason.

There is certainly no magic formula to optimum health and fitness but you can make your life a little more liveable by doing a few things a little better.

To improve your overall personal immunity.

What you are today is to some extent the cumulative compound effect of the habits you have decided to make a part of your life. Wonderful, I hope.

I have listed some health and hygiene habits I practise daily and I would like to share them with you. These are only 12.5 tips. I have found these tips to be both true and effective in cultivating outstanding health and fitness habits.

Habits that have added to my life and I am certain will positively add to your life rather than subtract.

Have a read and see if you think it beneficial to your life. It has been to mine so far:

Drink water first thing upon waking with a hint of citrus:
1. Try drinking a glass of water (250 ml) upon waking in the morning. If you can, try squeezing in some lemon and a drop of honey.
2. Drink 1 litre of water per 25 kg of bodyweight. So, a 75 kg person should be drinking a minimum of 3 L of water daily.

Brush your teeth after every meal:
1. If you can, brush once after every meal and once before going to sleep at night. I eat at least 6 times per day and I brush at least 4 times per day.

Eat a balanced diet:
1. Concentrate on a diet of good wholesome food.
2. Try to do without white-based flour products and sugar.

Chew well:
1. Digestion starts in your mouth as you’re well aware.
2. Make it a little easy on your stomach muscles and digestive juices by chewing your food well. Take your time and enjoy the essence of each food you consume.
3. Try not to talk too much while you’re eating and focus on your food more. You should remember that it is not only important to consider quantity and quality of source of your food. You should also ask yourself how well your body is absorbing and assimilating all the food you’re eating.
4. Liken your digestive system to that of a factory. Have you asked yourself how much ‘wastage’ your digestive factory is incurring? How much of the input (food) you’re taking in is actually being used for and by your body? How efficient and effective is your digestive system? Well, you can reduce your ‘wastage’ significantly by simply chewing well or better than you are currently doing.

Apply good moisturiser to your skin after you shower at night:
1. Aim to use a moisturiser that has Vitamin E and soborlene for improve health and elasticity of your skin.
2. Stay away from other combinations.

Get enough fresh air and direct sunlight every day:
1. The health and vitality of you and your body (and mind) needs the sun’s rays. Even if you’re very, very busy at work try and take at least 20 minutes out to get some fresh air and sunlight.
2. Be sure to use a good sunblock too (if you’re fair skinned).
3. For people living in countries with very little sun, it is vital for your vitamin D production, the presence of which is necessary for your immunity against common ailments in addition to other benefits.

Do your plumbing (#2s) in the morning:
1. Try and get in to the habit of ‘sitting on your throne” and excreting your waste in the morning before work or your work out.
2. My children and I refer to this activity as the ‘boom-boom’! Call it what you will, train your body to do its plumbing first thing in the morning.

Keep your mind calm and have a positive attitude:
1. At all times, everyday.
2. Strive to never lose control in all areas of your life.

Make your exercise sessions a pleasure not a burden:
1. Use the hour in the gym as your ‘meditation hour’
2. Your time to work on your internal muscle and external muscles

Train at least three times per week:
1. Weight training in the gym is a must. The benefits to you is a no-brainer!
2. Follow your weights session with 20 to 30 minutes cardio of ‘power-walking’ ( I will elaborate in a future blog about how I do this and why I think this is one of the best forms of cardio you can do now and in to your old age) on a treadmill or outside.

Get adequate rest daily:
1. Make sure you get sufficient sleep every day

12.5 Keep good posture:

At all times – when seated and standing.

There are many more of “Life’s lessons” to live by hence the “12.5” (not exhaustive in any way) tips but these are some simple ones that come to my mind as I write this and could add a little more life in to your years. It could add more vitality to you. Take it as a reminder, a catalyst or whichever way you want.

One of my goals is just to make you more ‘aware’. The rest (action and adaptation) is up to you.

More vitality … better energy … better opportunities …. Better life to you.

Until next time,

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An old school pose.

Changing lives. Empowering people. One life at a time.

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