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Front double biceps at my favourite beach here in Sydney, Australia. Enjoying the sun and the creator that it is. Be not like the moon, be like the sun. Vv.

Front double biceps at my favourite beach here in Sydney, Australia – Balmoral Beach.
Enjoying the sun and the creator that it is.
Be not like the moon, be like the sun.
Vv.

Do you know what you want in life?

Have you sat down and really, really thought about this? If not, why not? For those of you who have already done so – well done!

Do you begin each day, the same as always – reacting to whatever challenges come your way. Reflecting out what comes in, just like the moon reflects light. Or do you create? Do you allow your day to be created by you? Are you more like the sun which creates it’s own energy, its own light?

It is a choice: to react and be a reflector like the moon or be a creator like the sun. I believe we should all strive to be more like the sun and be the creator of ideas.

I look at my two young children and ask myself: what am I? I think I am (as well as all of you who consider yourselves as ‘adults’) am really just children – only a little bit older. Every one of us are just GROWN UP children.

You see, as I see it, there comes a point sometime in our ‘grown up children’ phase of life where we have to start deciding what we would like to get out of this world. I am not referring to the tangible things in life but more so, the intangible objects.

For example, have you thought about the person you’ve turned out to be? What type of person did you dream you would like to be when you were a child? The kind of traits that your adult self would have be? Have you achieved that goal?

Say, what about love, do you feel you are loved enough every single day? Would you like to have more love in your life?

Whatever intangible goal you have in life, whether it be love, trust, forgiveness, patience, compassion and so forth, YOU MUST first learn to GIVE that very same thing. You need to first CREATE that particular trait in you and you need to emanate and share that. Just like the sun creates and emanates light, so should you create and emanate whatever it is that you desire in your life.

I learnt a long time ago, that if you want love, create and GIVE LOVE. Never forget this: You never have anything without giving. Work those ‘giving muscles’ I say and you will not regret it. Everything you give, you will receive back multiplied. I believe this so.

So, ask yourself are you living your life being more like the moon or are you more like the sun? Ask yourself, “am I having a lot of hate in my life?”. If you are, maybe, it is highly likely you are giving hate OUT. A wise person once told me that “everything you give out, you get back multiplied”.

Protect your mind like you do your body. I would go as far to say that you should protect it more than you do your body.

On a beach in one of my favourite parts of the world. Enjoying the sun again.

On a beach in one of my favourite parts of the world – Fiji Islands.
Enjoying the sun again.

EXPECT WONDERFUL THINGS and believe it so and … IT WILL! Be the creator of exceptional things. Be like the sun. You reap what you sow as we have been told, but you must believe it so – imagine it so!

We all have the capacity to guard what we eat because we are the guardians of the gate of our bodies. We are more importantly also the guardian if I can say, and at any time allow any thought through to the subconscious mind – any thought at any time.

Did you know that it is virtually impossible for you to THINK NOTHING? Yes, to think absolutely ‘nothing’. There may be certain individuals with high levels of consciousness and awareness that may be able to ‘clear their minds completely’ but these are few and far between.

The vast majority of us DO NOT HAVE THE ABILITY TO THINK OF NOTHING. Have you ever tried imagining what NOTHING IS? It is very difficult, isn’t it? Well, mathematicians now think there is no such thing as an ‘empty set’ with nothing in it. Nothing is now something.

Have you ever thought about how or why you found yourself thinking about something for five minutes or ten minutes that you didn’t really want to think about, but you did anyway? Even when you wanted to think of NOTHING! Well, we all do this all the time, don’t we?

We have a choice and the power to think whatever thoughts we want to!

The power rests within YOU. If, for example, you don’t want to think about cars then change it and think about motorbikes. The power rests within you. You create your reality. If you don’t want to think about hate, think about love.

You are the guardian of your factory of thoughts like you are the guardian to your body’s factory via your mouth.

Be not like the moon, be like the sun.

Be the creator that you are. Find your strengths. Develop these. Emanate your uniqueness. Help others. The key rests in the powers of your imagination and the capacity of your creativity. Be, before YOU ARE.

All the very best!

Until next time,

_MG_9931

~~Life & wellness COACH~~

awareness, belief systems, Beliefs, change, choices, Energy, game of life, Imagination, life, long-term perspective, mind, perspective, respect, self-image, you

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.

action, awareness, belief systems, Beliefs, body, choices, Energy, game of life, Imagination, life, long-term perspective, mind, muscles, perspective, planning, respect, self-image, truths, workout, you

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).

adaptation, awareness, belief systems, body, choices, Energy, Goals, long-term strategy, mind, muscles, perspective, planning, truths, workout

Top 3 Keys to what I think a successful workout is. Key #1: SIMPLICITY.

What my definition of a successful workout is would most likely be very different to yours or anyone else’s. It means a different thing to different people – number of sets done; how much weight you have lifted; how quick you have performed the workout etc.

It’s a personal thing.

To me, a successful workout is when my mind, body, heart and soul becomes ONE. It is when I become one with the weight I am lifting, when the machine or free weight becomes an natural extension of me. It is when I am at one of my most vulnerable points: when I feel I am strongest and yet so weak.

A successful workout to me is a stepping stone to a vision of how you imagine yourself to be. It is a building block you have placed on the bridge that takes you from where you currently are to where you would like to be. Like a chameleon, a successful workout teaches you more about yourself along the road of re-engineering a better you – through constant adaptation.

It is through adaptation that one generates muscle – good, quality, clean muscle. Individual muscle groups that ‘flow’ together like a champion team where no player is bigger than the team. It is about the fusion of art and science; of chaos and order; of a constant cycle of destruction, repair and love.

Many things go in to a workout but if I had to sum it up with my Top Key Variables, after 23 years of slugging it in the gym, my perception of what a perfect workout are:

Simplicity (basic)
Efficiency and effectiveness ( I call this ‘elegance’)
Orderly (chaotic but purposeful – and slightly sophisticated)

I would like to elaborate on one of these key factors in this blog today: SIMPLICITY.

Don’t copy-cat other peoples’ workouts you may glean over from the internet. This limits your capacity to truly be YOU. Developing a strong sense of whom and what you are about nearly always contributes toward making the right choices with exercises in your workouts. Keep it simple as I believe this ensures success, not only in the area of body re-engineering but also in other areas of life.

Simplicity is simply ‘pure and uncomplicated’. It is being authentic to yourself.

It is freedom from distractions and ‘fluff’. This includes not getting caught up on how ‘fancy’ the gym you’re training at is; not being so in awe on the types of equipment your gym has or the exciting new lighting colours; not focusing on how much weight you lifted or how many repetitions you performed.

No, this is not simplicity – this is more clutter! Unnecessary clutter, which you don’t need more of in your life. You need to always remind yourself to make the complex –simple.

Simplicity is when a workout has a basic design – it has ‘old school’ basics perfectly blended together with a modern-twist and exercises that assist with daily life, with safety in mind. It is a perfect fit, like the way a perfect glove fits your hand. Every exercise is chosen and executed with an alignment with your ultimate physical goals – of where you desire to be.

Simplicity is working out with a clarity of purpose and with the best choices of exercise that reinforces that clarity and cutting out all the “Bull@hit”!

So, I strive to achieve a “successful” workout each and every time I enter the gym, being fully aware of the energy levels at any point in time. Simplicity and the other two key elements are in my mind before, during and post work-out. It is this combination which is a perfect blend of orderliness and chaos that brings me closer to a perfect workout.

And it will do the same for you, if you try. Try again if you fail the first time. It might take a little getting used to, but you will get there. Never, ever give up (something I remind my children when they are facing a challenge and want to throw in the towel).

The key thing is to keep things simple. Any fool can get complicated; it takes a genius to be simple – uncluttered. Find that genius in you, if you haven’t already.

Now, I hope you understand a little bit more about what I consider an ideal and ‘successful workout’. It is partly this focus that helps me and further increases awareness in and educate all my current and past pupils. With my unique framework, I am very grateful to be in a position to help people help themselves find their best selves.

Become aware. Apply sufficient and appropriate action. Adapt accordingly.

Train SMART!

Until next time,

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Take care of your “set of wheels”.

2007 World Natural Bodybuilding Championships staged in NY, USA.
Represented: Australia.
Placing: 4th.
Repeated this in 2008.

Now, I know some of you may love your cars and affectionately refer to them in many ways, including a ‘set of wheels’, and I am sure many of you take good care of your set of wheels. Let me tell you a story about the first time I heard that phrase.

One day, early on in my body-building years, during a break from my ‘set’, I gazed out the window and down at the cars parked on the road (the gym was on the 1^st floor), when the owner, came up to me and said –

“Son, you’ve got a good set of wheels there.”

I said “umm, no none of those cars there are mine. I jogged to the gym”.

He laughed and said that he wasn’t referring to the cars as he looked down at my legs. He pointed to my legs and said –

“those wheels – you’ve got a good set of wheels!”

I was a little embarrassed about the mis-understanding but I thanked him for the compliment.

Over the last 23 years of training with weights in the gym, I have managed to invest more time in those wheels he was referring to and the other body parts, with the goals of – balance and symmetry in mind. Sculpturing the most proportional physique that my genetic potential would allow. This harmony of the ‘flow-of-muscle’ has helped me represent Australia twice at the World Natural Body-building Championships and placed in the top 4 in consecutive years.

In all this time, I can proudly say that I have managed to stay relatively injury-free and have not seen a physio or chiro in that time for any serious injury. One of the contributing reasons is that how much weight I lift has been close to irrelevant to building my muscles and being considered one of the best natural body-builders in the world. What matters is QUALITY not QUANTITY. I have a ‘safety-first’ approach to training that does not hinder me or my client’s achieving the goals they desire.

I have never allowed the amount of weight I lift to be a critical factor of my progress. What mattered to be me has always been two things:

Control
Feel

If I am not feeling the muscle and am not in control of the weight I am lifting then I am not building muscles in the most effective way. I am not maximizing my muscle growth potential. I always believed that to build good, quality muscle, one has to ‘leave ones’ ego at the door of the gym’.

I have seen it since I started lifting weights all those years ago and I still see it today, sadly, in increasing numbers amongst youth today – people using too much weight.

Aiming to build better wheels by using too much weight for movements like squats is like trying to bench too much, bouncing the bar off your chest and generally with very poor form. Not good at all. Flat Bench pressing with too much weight has been the primary reason that shoulder injuries is the most common injury sustained by men world over.

Not worth it, not good.

Why would you want to do that – overestimate how much weight you can lift or perform countless repetitions of a particular exercise with very bad form and for no particular purpose? Most people unfortunately use a scatter-gun approach to training and hope that what they are doing will get them to their goals.

So, back to my set of wheels analogy story, unless you just happen to have very strong legs and can train with huge poundages easily and copy the mass monsters you see on you-tube, there is just no need to try to squat 600 to 800 pounds.

As with any other body-part, use the appropriate amount of weight for the set/rep scheme you’re using, no more and no less. You need to remind yourself that you’re in the gym to train the muscle, not to impress the people around you with how much weight you can lift.

I have always said you should aim to “work the muscle, not the joint”.

So, it follows that if you’re aiming to build muscle and a more aesthetic, pleasing physique, remember that the actual amount of weight you use is irrelevant. You’re body-building, not power-lifting or weight-lifting or any other modern-day activities that are “off-shoots” of body-building, where measurements and numbers play a pivotal role. Knowing how much weight you can press or how many repetitions you can perform is how millions of weight-training enthusiasts all over the world, injure themselves.

Work on your set of wheels and build them with control and feel, with continuous tension and simplicity. Maximize muscle and minimise risks to knee joints.

Take care of your set of wheels, don’t damage them beyond repair. You don’t want to have to replace your knees and hips too early in your life.

Build your brawn with brain. Remember: You’re in the gym to help yourself, not hurt yourself.

Train hard. Train SMART.

Until next time,

Back lats spread a few weeks prior to the Australian Natural Bodybuilding Titles.
Placing: 2nd in Australia.

A slight variation on the compulsory "Front Double Biceps' bodybuilding pose. With this one ... I'd say you reach for the stars. Contest: 2007 World Natural Bodybuilding Championships held in NY, USA. Ranked: 4th Best Natural Bodybuilder in the World.

A slight variation on the compulsory “Front Double Biceps’ – a signature pose of mine.
Contest: 2007 World Natural Bodybuilding Championships held in NY, USA.
Ranked: 4th Best Natural Bodybuilder in the World.

action, adaptation, awareness, change, choices, dreams, Energy, game of life, Goals, Imagination, life, long-term perspective, mind, perspective, time

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,

action, adaptation, ageing, awareness, Beliefs, body, change, choices, courage, eating, Energy, Fitness, game of life, habits, hope, Imagination, life, long-term perspective, long-term strategy, mind, planning, respect, risk, self-image, truths, Vitality, you

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,

Photo op with a local resident and her dog. Lovely.

An old school pose.

a better life, action, adaptation, adequate sleep, ageing, awareness, balance, belief systems, Beliefs, better choices, care empathy, caring, change, change management, children, choices, compassion, creation, dads, dads love, daughters, Energy, examined life, game of life, God, habits, kids, life, long-term perspective, mind, needs, parenting skills, perseverance, relationships, responsibility, self discipline, self improvement, self love, self-respect, sleep, Vitality, you, your life

I am.

My young gritty Viking Pirate Prince already getting in touch with his “feminine side’ and enjoying beauty – in cars, watches, buildings … and others
He has the best coach in the world at his disposal.

A Restful mind in Sleep is a peace of Mind.

Sleep consumes one third of our lives. Yet, most people know little about this daily excursion into our inner world. The exact functions of sleep and dreaming have been debated over the ages but are still not really known.

Sometimes we all find it difficult to fall asleep when we want to, laying there staring at the ceiling, tossing and turning.

Feeling restless.

You may have too much on your mind or not much at all. You may be over-tired or you may not be. You may simply feel restless even though you seek restfulness. For whatever reason, we all find it difficult to fall asleep when we want to. Sometimes.

Some of us, more than others.

I AM.

I. AM.
GOD?

I play many games with my children. They keep evolving. I like to think I do, too.

One particular game I play with my kids is one I call “I AM”.

You see my son has had problems for a while now falling asleep in his bed. As a result my wife and I take multiple trips to and from his room to try and settle him to sleep at night. Most of the time we just let him sleep in our bed. Most of the time he gets away with it. Until not too long ago, I introduced the game to him.

“What’s the name of the game, daddy?” asked my son Zachary.

I said it was called “I am”.

“How do you play it?” asks Zach.

I told him that the objective of the game was for him to say “I am” to every question I asked him. Only that phrase but with a few conditions for him to adhere to:

Lay still
Look me in the eyes
Whisper the answer “I am”

It’s been successfully implemented on almost every night I put my son to sleep. He doses off to sleep as he repeats the answer of “I am” to every question I ask him, most of the time with a little smile on his face.

Every time.

I thought up this game for two main reasons:

To get him to fall asleep with improved regularity and with minimum resistance
To condition his neuro-wiring as a foundation for his strength of mind

My gritty Warrior Viking Pirate 🏴‍☠️ prince 🤴

I know reason number 1 has been achieved so far.

As modern neuroscience confirms sleep (including napping) is critical for the health of your brain and you as a human being. Brain health, neurotransmitter release and sleep are intimately entwined. Studies suggesting that psychiatric disorder and neurodegenerative disease are often connected to some form of sleep/circadian rythym disruption.

So, work on improving your sleep patterns and focus on quality of sleep rather than quantity for your overall health.

Responsible for transmission of critical electrical, chemical & hormonal messages -internal communication

Who’s daddy’s … ?

I will know if reason number 2 is achieved in about 10 years and probably for the rest of his life. Time will tell the fruitfulness of this game that will ultimately be for his benefit.

The questions I ask him are repeated and are quite similar to these:

Who’s daddy’s smartest boy? …. And he would say … “I am”.
Who’s daddy’s kindest boy?
Who’s daddy’s strongest boy?
Who’s daddy’s fastest boy?
Who’s daddy’s caring boy?
Who’s daddy’s happiest boy?
Who’s daddy’s loving boy?
etc

Zachary would fall asleep answering “I am” to every question some of which I repeat. My daughter Olivia, who is two years older does not have problems falling asleep but I also play the game with her.

She loves it. Calms her down even further.

A “sense” of who they are is learned from the first man of significant influence in their lives –
us. Dads.

The power sitting dormant in your subconscious mind.

Just like the many other universal principles in life like for example, water seeks its own level or that matter expands when heated. It is a universal truth that whatever you impress on your subconscious mind is expressed in the physical realm.

It is akin to saying a prayer and your prayer is answered because your subconscious mind is principle. Like all principles, the facts are universal and unchangeable. It is just the way things operate.

Not sometimes. All of the time.

True?
Neuroscience is still at the level of where medicine was in the 1700s
A long way to fully understand who we are….
Who “I AM.”

The Power of Belief.

The subconscious mind works according to the law of belief. The Bible and probably most other religious texts is littered with examples of the power of belief.

I see my children’s minds as a bed of rich soil that will grow whatever types of seeds I plant and intend to grow. I believe in the power of prayer and the law of belief and why this game of “I am” aims to sow thoughts of happiness, goodwill, right action and success in my children’s minds.

Believe or not believe.
Get your ass off the pole of the fence (stop sitting on the fence!)
Choose.

Hopefully, the magic of the ‘compound effect’, like compound interest on a loan or investment … with time, these wonderful seeds of thought in the garden of their minds, will reap a generous harvest for them.

I have always believed that “the world within creates the world without”. This is a truth and there is a definite link between the subconscious and your conscious minds. As I have discovered in my life, and part of my line of work in helping others achieve their best and their goals – the subconscious mind is very sensitive to your conscious mind.

I learned something from my grandfather when I was very young – that nothing can stop you or anyone … but all is as thinking that makes it so.

Watch your thoughts, I say.

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

Learn and apply the most important & powerful LINK.

Having a deeper understanding of this link gives you the power to help accomplish your goals. It is effectively praying and communicating to God.

Believe or not believe.

Prayers always get answered but you have to be a believer. This unwavering belief happens to be the law of the mind.

You have to believe in belief itself!

I will assist in being the captain of their ship in their early years of life, helping them navigate their conscious mind with the understanding that their young subconscious minds will take and accept as true what they confirm in their ‘I am” answers before falling asleep.

A ‘sick day’ from school day for us here, 4 years ago now.
Enjoying the entertainment at Sydney’s beautiful Luna Park.
I never let schooling interfere with my or my family’s education.

Simple is uncomplicating Beauty.

“I am”: a very simple, yet powerful affirmation of nobody else but – ‘you’. An affirmation of the communication from your conscious mind to your subconscious mind. It is simple, yet complex … and Un-complicating of Real Beauty.

A prayer. Repeated.

Beauty comes in the human form.
It is a living masterpiece.
On display, from a masterful poser/artist, the human body exemplifies beauty and truth rolled in to vibrating ball of flow of muscle.
The hard part is to CREATE beauty. We all have the ability within us.
To create a beauty through the human form is genius.
Providing the scaffolding for your childs(ren) character building towards a ‘beautiful character’ is like sculpturing a great physique.
Everything matters, however, small it is.
GIGO for their minds:
If you want to create champions and leaders , feed them daily champion & leadership thoughts.

Try it, see how you feel after a month.

Try this game with your kids and see if it helps with their sleeping. Try it for a month. The main benefit however, is in the strengthening of the mind. Just like building good quality muscles you have got to be persistent and consistent with daily application of the relevant principles.

You could even try it with older kids (adults) too. Maybe even you. Just change the affirmation questions and find a quiet time and place (preferably just before falling asleep) and create a better you.

Create a better life from within starting with “I am”.

The old Cap’n Viking Pirate.
Me, a Simple-complex Man.

Remember: you reap (your destiny) what your sow (your seeds of thought).

Until next time,

Cheers & Ahoy!!

The Old Cap’n Viking Pirate … & thoughts and words on belief, subconscious mind and I am.

The Brain 🧠.
The mind.
I AM.

awareness, Beliefs, courage, Energy, game of life, mind

Saying “yes” to the BEST.

It can be difficult to say “no”.

I know I found it quite difficult in my first twenty years of my life. Saying “No” can be the most challenging thing some people may face in their lives on a daily basis.

What I have learned in the second twenty years of my life is that you simply cannot make everyone happy. Trying to do so will only make you unhappy.

Someone wise once said “you have to be courageous to say no to the good to be able to say yes to the best”.

What do you think?

Wise words I think especially during the month of December where there are a lot of demands on peoples’ times and presence. You get many Christmas party invites at this time of year – work Christmas parties, friends’ Christmas functions and so forth. There can be an even greater demand on your time during this month over and above your already ‘busy’ schedule.

It can be difficult to say no at the best of times for a lot of people but during the festive season, it could be even harder. But I feel this could be an opportunity to learn to summon up the courage to say ‘no’.

Time management is not the only thing of importance, energy-management is, too and is pivotal to your sanity in this period. You don’t want to have a situation where you over-extend yourself, your limited energy and suffer from a ‘burn-out’.

It is difficult, I know to say no but you need to do it to save yourself from being overwhelmed with people that clutter up your life and drain you of energy. You need to spend your time with people and activities that add value and energy to you.

If you’re lucky, you may also have some ‘quiet time’ for you, time where you can ‘quiet the mind’.

Here’s what you do:

1. Adopt the philosophy that every invite, every function, every request is ‘good’(nothing is bad).
2. Identify the ones that you believe would give you the most personal growth (the best).
3. Select the ‘best’. For you, for your family.
4. Be at ‘your best’ at the best of these functions.
5. Be in the ‘present’.
As your philosophy is one of gratitude and all requests of your time is ‘good’, saying ‘no’ is a little easier. You’re not saying ‘no’ because something is ‘bad’. Everything is ‘good’ so you don’t have to feel bad that you’re saying no.

Obviously, you will disappoint some people but if they are mature adults they should understand. But time should heal their disappointment.

What you’re left with is time and energy to be at your best and give your best to the people and functions that are the best. If you are a parent, it also means that you are also at your best for the most important people in your lives to you – your spouse/partner and your children.

Merry Christmas to you and a joyous Christmas Day celebration to you, your family and loved ones.

Until next time,

adaptation, awareness, game of life, life, long-term perspective, long-term strategy, mind, perseverance, perspective, planning, self-image

Every great building structure has a great foundation.

Relaxed.

Every great sporting team has a great foundation – they do the basics, well. Not some of the time – all the time.

Every good professional, say, an Accountant, understands the basics of the Accrual Accounting System and applies the principles consistently. Always. This allows for complete, timely, accurate, reliable data that when analysed with other information (past and present) allows for better decision making. For the future.

This helps build a great business.

In all of my body re-engineering programs, tailored for all individuals, I stress the importance of building a good foundation, encompassed in the first “A” of my “Triple A” to Life philosophy of self-development. The ‘A” I am referring to is: AWARENESS.

I stick to the basics and get my pupils to perform them properly all the time. Most of them do. Old school training with a modern twist.

In this phase of my life, I spend a lot more time with my two kids now then I used to. I feel very fortunate that I have the opportunity to share these years these formative years with them. To help them and funnily enough, they help me a lot too.

They help increase my awareness. Of myself. Of them. And of the external environment.

This increased awareness (thanks partly to them), has got me thinking about the importance of laying a great foundation for them. Just like a great building. To help them build the loftiest buildings in the universe: their young minds and hearts, which are learning at super-speed, trying to make sense of their lives and learning how to make this world a better place in which to live.

This, I believe is the most important foundation each and every dad out there can help lay in their children: to build the greatest building (positive influence) in their hearts and minds and trying to make the world a better place.

Part of this laying of the foundation for them is to give them a clear understanding of one of the all-time great truths: that life is difficult and often unfair. Whether we like it or not, our sons and daughters may experience doubts, discouragement, loneliness, disappointment. Failure. They may be betrayed by a friend, not succeed in getting in to the university or profession of choice. Be dumped by their girlfriend or boyfriend.

Become aware, take actions (relevant & sufficient); adapt accordingly

Just like you, I know I will feel the hurt in their hearts too …

But this is all part of building a great foundation. You see, as I see it, we should not go out of our way to look for pain but we should certainly avoid pain when we can (with one exception when you’re in the gym feeling the ‘pump’ in your working muscles).

We should not just explain away moments like these – these trials and tribulations they may likely experience. They are an essential part of foundation building for a great building that they will call ‘their life’. These trials represents the capacity to build strength, maturity, courage and genuine, authentic love. It builds perseverance and resilience.

My role as a parent is relatively new. I am still learning. I know one thing, though is that as a parent, the better we get at seeing our children through these difficult times, through these trials, the better the bond. These trials will help us identify what they can do in our lives and our children’s lives, the better able we’ll be to provide stability, calmness, assurance and genuine love to our children. Even in the midst of a storm. Their trying times.

As a parent I know I have made mistakes along the way, so far. But I embrace the role with all my heart, mind and soul. Every experienced parent understands that bad behaviour in a child rarely happens with no previous signals, incidents. There are usually early signs. We just have to be aware.

I still remember hearing my grandfather say to my grandmother when referring to a relative of mine when I was a child, “be careful, you give him an inch, he’ll take a mile”.

So true, when you’re a parent.

As a parent you need to stay alert. You’re forced to increase awareness. To notice behavioural changes early and be ready to intervene in time to prevent the youngster from skidding in to serious dangerous waters ….

It is essentially ‘risk management’ and depending on the incident, an appropriate assessment of the behaviour needs to be made as to the short-term and long-term risks. Appropriate ‘intervention controls’ need to be implemented to mitigate the likely consequences likely to happen if not addressed.

Simple? Not quiet. But you have to try as a parent.

I believe, a parent’s wisdom in controlling their youngster(s) is one of the best measures of how much you really love and value her or him. The child knows this whether they say anything or not. I know my daughter does. The young boy or girl understands that his or her mother should have a hand in controlling her too. Matter of fact, both parents need to play this role – in equal share.

Children learn so much from their parents. I have found that I needed to improve my own personal standards when my children appears on the scene. Your personal examples are important and so are your rules. My wife and I have established a few rules already in our household. I get caught out sometimes, when my daughter notices ‘double standards’ in what I tell them to do and what I do. For example, I always say that a shirt has to be worn whenever we are seated at the table for a meal.

True?

Sometimes … I get reminded by her. “Dad, aren’t you forgetting something?”

“And what would that be, young lady?” I would reply.

“Your shirt”, she would state matter-of-factly.

This little point makes me think of the bigger message. The message is that – you won’t be able to sell your children any double standards on the important issues in life.

And you shouldn’t.

I have concluded that they will most likely follow what I DO and what I BELIEVE than what I SAY ABOUT these issues.

Stop trying to be the BEST DAD in the world. Be the best dad you CAN BE. Be YOURSELF. That is all your daughter or son NEEDS: the REAL YOU.

Their REAL FATHER.

You see your children does not need to believe that you are the wisest man in the world or the strongest, to count you as their father. No.

I believe that the REAL FATHER they NEED is a MAN who they can approach for answers on the important questions in life. They also need to see that you are still a ‘work-in-progress’ but that you still have the hunger to learn and grow too.

That you make mistakes too. And its ok.

They need to see that you are not narrow-minded and ‘set in your ways’. They NEED to see that you are not afraid to learn and embrace new ideas, new concepts, new paradigms, new philosophies.

Summed up in my “third A” to my “Triple A to Life”:

Adaptability.

Be the best parent you can be.

Until next time,

Be YOU. Never imitate.

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

Triple A to Life: Awareness. Action. Adaptation.

Category Archives: mind

The Simple-Complex Man.

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

Top 3 Keys to what I think a successful workout is. Key #1: SIMPLICITY.

Take care of your “set of wheels”.

See what can be, not just what is.

12.5 of Life’s Living Tips to live by.

I am.

Saying “yes” to the BEST.

Every great building structure has a great foundation.