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Want to upgrade your body and mind? This is HOW.

I love this quote. Increasing your awareness is parameters to having clarity and success in your life.


Light bulb moments.

I have been fascinated with the human body and mind since my early childhood but it really fascinated me in my final years of High School & freshman at University.

I was fascinated with time and had one of my many “light bulb” moments, like hypothesising that “Life was about Energy Management and not Time Management.” Another lightbulb moment came a little later … that we were all spiritual beings encased in a physical capsule.

I had an insatiable desire to read everything I could get my hands on relating to the mind, body and heart, spirit & energy.

I still do.

Life is NOT about Time Management, it is about ENERGY MANAGEMENT. Learn to manage energy better by becoming a better conduit of energy, the better at life, you become.

Little things like … Quality and Quantity.

This machine, this piece of equipment we call the human body really is a masterful wonder of engineering.

My fascination for it has seen me develop a framework specifically to “WORK WITH THE BODY “ , with this magnificent machine unlike the myriads of other ways out there that “works against the human body/mind”.

If you’re anything like me, I’m sure you ask a lot of questions and one may be – “why does the human body seem to wear out well before the age of 100?”

In my youth I used to study 📚my extended family members aged, just on observation alone. Snd I haven’t stopped.

Have you noticed (when you look in the mirror or old photos ) that your hair becomes thinner, your skin wrinkles, your eyesight gets worse snd you become more “hard-of-hearing “. Many (not you of course), lose their intellectual sharpness & memory fails is. Bones wear away and joints become more stiff, teeth fall out and ears grow bigger. Some age faster than others.

Getting old is a great thing to look forward to, isn’t it?

Your body, from a biological perspective, is almost perfect and if you’ve lived past your teens and early twenties, you have reached sexual maturity. Which is the biological aim of life: to survive & reproduce at sexual maturity.

Quality of life is just as important, if not more important than quantity. To improve your quality of life, i believe you should never neglect these other six areas –

  1. Health is literally, your wealth.
  2. Emotional Health & intelligence
  3. Leisure & inactivity: your “pit-stops”
  4. Financial Health
  5. Spiritual Health
  6. Energy Mastery

Most people want to live a long life. Through the ages, human beings have been obsessed with immortality. Back in the days of Plato, Socrates & Aristotle, this was a major topic of discussion.

These ancient alchemists were on a continuous search for the Philosopher’s stone … & the quest for ever-lasting life. Of immortality.

Courage is the springboard to success in anything worthwhile.

Fear of death 💀.

The basic fear of human beings is fear of death. But it really fascinates me to see how much people do to themselves every single day to contribute to an early & premature death.

They say that the average life span, is about 75 for men and 80 for women in civilised & western societies.

I do believe that the power to RE-SET & upgrade your cells rests in YOU, the individual. It lies in your ability to take responsibility for your own health, your own life.

 

Prevention is difficult to sell.

Much of our medical system is focused at the end of a person’s life (unfortunately, our medical system treats people only in the last five to 10 years of their life. Over 80% of the Health dollar is spent on this group … obviously because they are the sickest and require the most intensive treatment).

Doctors and surgeons are seen as the go to answer for – drugs or surgery…. places for solutions for the mess that people create for themselves while living.

I believe Doctors and funds should go to the beginning or first half of people’s lives – preventative medicine. You see, I believe that your illness is your responsibility and the medical profession is there to assist you. People working on the medical industry should have two roles –

  1. to educate
  2. Serve

I’ve been helping people, help themselves find better versions of themselves over the last 3 decades. My framework of preventative medicine increases people’s awareness of themselves and their lives.

My tailored solutions then allows people to take actions (sufficient and appropriate) to re-engineer their bodies and … their minds, effectively . It teaches them to take better responsibility for themselves. And why? Well, because their life is important.

What I’ve found is that in this day and age, prevention is difficult to sell.

In this day and age, individuals just DO NOT want to work for something worthwhile, even if their life depended on it and if there was a drug or surgery available. They want the fastest, easiest route. 

In today’s age of instant answers and instant gratification, strategies and tailored/customised solutions (like mine), that require personal accountability and patience are not appealing. Why? Simply because it requires a lot more effort on the part of the individual and DO NOT FIT into people’s idea of modern day living.

Very sad indeed.

Find the courage to keep going. Find the courage to DO THE RIGHT THING for your life. YOU DESERVE it.
Right.
The courage rests in you.
Take Lead, be the Leader that YOU are.

It’s never too late to start.

You’ve had Your body and mind for many years, you’ve probably abused it a little bit, so far. Don’t fret… it’s never too late to repair any of the damage that has been done to your body.

You have to begin from a position do patience.

I have seen miracles happen to the young and old alike. For the old, It is never too late to start a preventative health program. A tailor-made program like I’ve designed for the hundreds of people

It is my belief that preventative strategies can lower your overall Life Risk. Your chance of getting heart attack, strokes or diabetes is reduced, particularly if adopt lifestyle changes for longer periods.

This elderly man, Jim, told me, having bad posture takes away from his Quality of Life

Re-engineer your body and your brain 🧠.

I have helped individuals effectively, upgrade their bodies and … their minds. Yes, I have: re-engineer your body and your brain.

A healthy body is a healthy brain 🧠 and a healthy brain is a healthy mind. A healthy mind is a happy life.

Education Precedes Motivation.

You can Upgrade your body …& your mind … like this

  1. Assess where YOU ARE, NOW – physically, emotionally, spiritually
  2. Assess AGILITY ABILITY.
  3. Develop AGILITY IMMUNITY.
  4. APPLY customised “3-legged stool” LIFESTYLE program
  5. Assess AGILITY ADAPTABILITY.

My first-class preventative lifestyle programs educate & motivate. With > 84% success rate in individuals achieving their original goals or better, independently surveyed over a 12 year period. 

I read somewhere a long time ago that –

Education precedes motivation.”

Love ❤️ YOU,
Respect YOU.
GIVE to YOU. Live with Dignity.
Live SMART.
Allow YOU to be Educated with my “3-legged stool”

I believe that Upgrading your body and mind ultimately moves you closer to a happier life. Obviously, there is no “one-size-fits-all” hat 🎩 to body re-engineering as every individual is unique.

The KEY is the consistency and focus in you being able to apply prescriptive actions and adapt your lifestyle accordingly to fit the designed plan.

It is not enough to just KNOW but DON’T DO. It is not enough, still, to just Know and Do. It is vital , instead to KNOW and TO DO … but TO DO, WELL.

ALL the time, not some of the time.

I recall my grandfather saying –

Seek and ye shall find;

Ask and ye shall receive.”

Don’t wait til it is too late, like > 90% of people. Your life is valuable. The Quality as well as how long you love is important. If you’re looking for healthier, preventative medicine THAT WORKS, seek … me out and you shall find … the answers.

I AM looking forward to seeing and sharing my upgrade formulas with You.

All the very best in your choices,

P.

As Einstein said … everything is energy. It makes logical sense that you need to become a Master at Energy Management, not time management.

 

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Living BETTER, not just longer.

I love this quote. Increasing your awareness is parameters to having clarity and success in your life.

My LIFE LIST: to live Better, not just longer.

You may begin with part of my Life list … one that helps lower my overall Life Risk. Taking the necessary actions and giving me peace of mind that my a life Risk is lowered to an acceptable level. Having peace of mind knowing that a healthy heart 💔 & healthy lungs stave off many diseases.

Despite the prevalence of public outcry on the aged – that much has been  focused on the vast numbers of baby boomers unprecedented toll on our health care system, mainly in the form of dementia & other costly Heath problems…

One of the KEY factors to reducing your LIFE RISK is to work on actively working on nourishment for the body, heart & mind. On helping YOU. This will directly lower the toll on the health care system.

Do you dance?
Do you sing?
Have you ever danced with the devil in the pale moon-light?

Living BETTER, not just LONGER.

I still have faith that more and more people will come to recognise how their lifestyle choices can improve their health span — living BETTER, not just LONGER.

People will, at the very least stay active. And when they realise that exercise is as important for the brain 🧠 as it is for the heart 💓, more and more people will commit to it. I’ve said snd seen that the best exercise for the brain is – exercise.

I’ve got a framework I’ve developed & used to help people over the last 30 years – help themselves, find their best selves.

My fridge magnet.
Have courage. Continue to fuel your courage … every single day of your life.

My “3-legged stool “ : a framework that works.

I have a tried and tested framework to life/body/mind re-engineering. A framework that works. 

A framework that as a former client of mine (who worked closely with the former President of the United States 🇺🇸, Barrack Obama) Scott simply said –

“your framework is Genius, Paul! It’s simplicity masks it’s complexity.”

“thank you”, I said … it is built on the shoulders of giant thinkers before me. One thing I’ve learned from helping thousands of people over the last 3 decades is : Everyone is different.

It is called the “3-legged stool to self re-engineering “. The first and the leg 🦵I would like to speak about here represents:

Life is NOT about Time Management, it is about ENERGY MANAGEMENT. Learn to manage energy better by becoming a better conduit of energy, the better at life, you become.

The 1st Leg: EXERCISE.

I’ve always asked everyone I have ever helped (with over 84% success rate in them achieving their goals or better) to –

*Ask yourself : HOW WELL are you doing the exercise & are your exercises are SUFFICIENT and APPROPRIATE and most importantly, aligned with your goals?*

I should stress that the inclusion of Weight-training in your exercise routine. I believe that muscle is the  magic potion of youth.  You should also change your paradigm of thinking about body weight. To me, it’s body shape, not body weight, that matters.

After almost 30 years of helping people in & around my lab 🔬 (the gym), Here’s a few reasons I believe the 1st Leg: EXERCISE- keeps you going (& you should keep going until you’re 6 feet under) ….

1) It strengthens the cardiovascular system . Main benefit in the long term is there is less strain on the vessels in the body and the brain 🧠. Basically,  the organs and cells don’t have to work very hard.

2) Better management of Energy (glucose is more efficiently & effectively used). The Main benefit here as I see it – exercise increases levels of insulin-like growth factor (IGF-1), which regulates insulin in the body & improves synaptic plasticity in the brain 🧠. 

3) Reduces risk of obesity. The Main benefit in long-term: not being overweight halves the chances of developing dementia. So, countless studies show that managing your weight, through smart lifestyle choices is Vital to the health of your brain in the long-term.

4) Raises your tolerance to stress. Exercise makes protein that slows down the ageing process & life stress.

5) Exercise makes you feel good (lifts your mood). Studies show many things – more neurotransmitters, neurotrophins, & connectivity shore up the part of the brain 🧠 (hippocampus) against the atrophy associated with depression & anxiety.

6) Boosts the immune system. Exercise brings “balance & symmetry “ back into your immune system. This helps stop inflammation & combat disease.

7) Compacts your bones 🦴. It’s never too late to start doing weight training to off-set the on-set of osteoporosis as you age. Largely a preventable disease. Note: by age 60, women lose 30% of their bone mass unless they do weight training & take calcium.

8) Encourages neuroplasticity. The best way to lower the risk of brain 🧠 diseases is to build a strong 💪 brain 🧠.

 Now, you could probably add more benefits to this list, even write book on its benefits.

Courage is the springboard to success in anything worthwhile.

The RIGHT ENVIRONMENT. 

People have asked me about what the secret is to having a “6-pack”. I tell them that there is no “secret”. The key is to increase your awareness of self and creating the “Right Environment “ for you.

How do you know and what do you do to create this “right environment ?” There are a number of ways – by yourself, getting help from someone/something that knows how to diagnose and design solution that is tailored to you.

the latter solution is what I have been doing to help people “build their bridges “ from where they are to where they desire to be. You could say that I have been an “Life-body-mind Re-engineer “ for at least 2 decades.

Become increasingly aware … take actions (sufficient & appropriate) and adapt accordingly.
My Triple A to self – development.

What are the other two legs and the seat that make up the “3-legged stool” ?

If you’re in your fourtees and above, Ask yourself if you would like to lower your Life Risk? Ask yourself If you would like to slow down that ageing rate? Ask yourself if you deserve more love for you? Ask yourself if you can allow you to be more vulnerable and LOVE YOU, more? Ask yourself if you value life and living and if you have the courage to HELP YOU, manage your energy, better. To manage your life, better.

Ask yourself if YOU deserve more respect? More respect from YOU? Ask yourself If you don’t only deserve to die with dignity but more importantly, you deserve to live with dignity?

All elements of my “3-legged stop” is vital for your success in building that bridge from where you are to where you would like to be. If you would like to know more about how I can help YOU, help yourself, achieve something you care about: you living better, not just longer …

contact me. Don’t let the life seep out of you … create the right environment for you to continuously infuse You with VITALITYthe “essence of life” 

Also, If you would like a copy of my FREE e-book: “A little book of Vitality: 27 keys to a better life”, just email/contact me.

Until next time,

P.

Who are “YOU?”
Learn to love ❤️ YOU, first.

 

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Weight Loss can be very hard for some.

When Alan came to me, he was in a bad place – not having enough sleep despite seeing many “experts”, was on the verge of losing his job and his marriage.
With immense courage he undertook the plan I developed for him using my Lifestyle framework principles .
He not only started sleeping again (from 700+ apnoea per night to under 4) … he lost > 25+ kg and got his life back.

The cost to get to below 4 per-cent.

I learned something very early on in my foray in to the sport of bodybuilding (almost thirty years ago now) and the art/sport of bodybuilding & physique artistry: the leaner I got, the harder it was to lose body-fat!

I knew pretty early on that I could just ‘clean up’ my diet a little and chop and change here and there, and drop from 14% to 8% body fat in a matter of weeks. I usually stay below 15% body-fat year round, just something I’ve done now for the last 15 years at least.

However, I also learned that when you get to single digit body-fat %, it gets even harder to lose unwanted body-fat. But, I’d get on the treadmill and x-trainer or bike in the gym a number of times in a week and drop under 10% (you can begin to ‘see’ your abdominals clearly around 9%). I keep going and then I get down below 7%. Now, to keep dropping bodyfat to 6% and then to 5% can get pretty hard, especially when you’re doing it the ‘hard way’ … NATURAL and no assistance from steroids or performance-enhancing drugs.

Sometimes, the body just does not want to barge and literally stalls your progress. Let me give you a secret, it is fucken brutal to go below 5%. Very few people go ‘there’. It is a very ‘spiritual experience’ to say the least but it can also be a soul-destroying for those unprepared for the challenges.

So, there I am .. slugging away at the cardio machines on low-carbs, hypoglycemia and fearing muscle loss. Sometimes, I question – ‘what was I doing wrong?’ Isn’t a kilo a kilo? Being at 6% is quite an achievement but I wouldn’t dare boast about getting to that point if everyone else in the world would stop there too! Competitively, they don’t. Regardless of the cost, winners DO NOT stop at 6%. Just to make the Finals (Top 5) at amateur shows, you need to get to around 4%. That is just the standard that is at minimum.

The cost to get below 4% is different for everyone. That’s what I had to get down to to beat the best Natural Bodybuilders in the World at my first of two consecutive World Natural Bodybuilding Championships, almost 15 years ago now. Here’s a tip: you’ll look your best but you’ll feel the worst you’ve ever felt.

Quite ironic, I know. I’ve been there many times in my life. Not a nice to be for very long. I believe, it is the closest thing you come to experiencing death, without dying.

Teaching you to love yourself better and more. That the most powerful show of self-respect is to say ‘no’. Saying no to foods that are not aligned to your desired body image is the highest form of self-respect and love.

Genetics: a gift and a curse.

In the sport of bodybuilding, like most other sports, genetics can be a gift and a curse that either propels you forward or holds you back. I didn’t have the height genetics for example to play basketball and dunk but I certainly have a healthy dose of Type IIb muscle fibres necessary for explosive power, muscle growth and size. You may never have my back and lats insertions and I may never have your biceps peak, even though we both try and train to maximum.

The thing is genetics dictates muscle SHAPE. And muscle shape is muscle shape.

My daughter appears to have taken after my wife in body shape and my son appears to have my build. No amount of training would transform one in to another. They will just be bigger version of what they already are (what steroids and performance enhancing drugs do) – a person’s strengths will be even stronger and weaknesses will be enhanced too.

So, it is similar to body fat storage and metabolism.

Here’s the thing, in addition to this covid epidemic, we also have an increasing mental illness epidemic, a broken-families/home epidemic, an obesity epidemic etc. Conservatively speaking, two thirds of modern-societies are overweight and childhood obesity is consistently rising. If you dig a little deeper, something more surprising arises. Among the developed countries, though childhood obesity has increased that much in 30 years, the bottom 50% of the BMI (body mass index) hasn’t increased at all.  That means the leanest 50% of kids across the world haven’t gotten fatter at all, but the heavier you are on the BMI, the higher the increase in obesity.

Translation: if a child has the genetics to become obese, then due to today’s societal changes (mom’s not home cooking, greater than 60% of our meals being out now, less activity, etc.) they get even heavier.  But, children who don’t have the genetics to become obese, though they live in the same culture with the same foods and temptations don’t gain weight.

Keep your pendulum swinging … because to be stuck at one end is not life-affirming
To successfully transform your body, one needs to be a better master of their internal Balanced & Breathing.

Some Genetic Differences.

Have you wondered what some of those genetic differences are?

From my insatiable curiosity of the how the human body and mind works, and my experience of helping hundreds of people over the last 3 decades, here’ a few things I have found –

I have found a few things, firstly, as children, we go through two “filling up” and two “expanding” phases in our growth.  I can readily observe this in the two pre-teen son and daughter. The amount of body fat cells our body creates is mainly genetic but also is influenced by how much we eat during that first year of life and the period right before puberty.  An individual may have 20 billion body fat cells and another may have 200 billion.  All of the hormones that cause body fat storage now have 10 times  the load for the triglyceride loading.

And what is triglyceride loading? Google it and see what you find.

Let me share an example – You’re cruising along, the diet is going great, and then you read an article on-line that says once a week you need a “giant CHEAT meal” and load up with 10,000 grams of carbs for fear of muscle loss. What do you some people do, then? Yep, you guessed it … they visit their nearest Pancake shop and eat enough to break the world record.  Obviously, this is an extreme example and the ‘carbing up’ wouldn’t really take that much at all. This is also part of the reason I tell almost every person that has successfully transformed themselves NOT to be tempted to get any information from any source, except from me. There is less clutter and noise in their heads and so, better overall progress made to their original goals.

Do you want to know why this practice is a fallacy? Well, you can certainly fill up your glycogen stores with some fruit, that’s right … a simple apple or banana. And you can refill your liver with two lemon tarts?  Here’s a fact – 350g to 500g of carbs can pack all of your muscle tissue with all the glycogen it can hold? Any more and you could seriously make yourself feel sick and very uncomfortable.

Here’s the catch: after consuming all those mountains of pancakes to your tilt, your body goes in to reverse. You IMMEDIATELY stop burning body fat.  Normal circulating amounts of insulin are three times that of glucagon – your best friend in fat loss. That’s right, your BEST FRIEND in fat loss is the opposing hormone, Glucagon. Not Insulin! That means we’re three times better at storing fat than losing it.

Not what you wanted at all, right?

It is a great feeling to do this … but make sure it isn’t your ego that is leading. Beating genetics to get a certain result is a great achievement all in itself. 
Stubbornness, well that’s ok.

Evolution favours Survival.

When it comes to evolution and your biology, your body is made to be conservative and to hang on to every ounce of fat for possible future famines. Your body is designed to Survive. It’s main concern is not how your abs look on the beach or how you look in a coat of competition tan on stage at a contest, naked in front of a thousand people. No, your body is built for survival.

So, when you’re cutting back on carbs and in a state of ketosis, or calorie-deficit, your body’s primary objective is to continuously look for ways to store fat. That is just what the body does.

Insulin is your enemy my friends, brought about by you having an unscheduled “high carb’ meal/day(s). Glucagon production stops and insulin not only shuttles glucose to the muscle, but it also tells the liver to go in to the ‘glucose-to-fat’ conversion mode. The body basically begins hording the fat. That’s right, it shields the fat and makes it very hard for you to burn this. I’ve heard all the excuses, some were –

“But is was just one meal!  But my body needed it!  But I just had one dessert!  But I even though it was three cups of rice, it was clean food!”

Your body doesn’t care – it just wants to store.  Now, if I have 200 billion fat cells and you have 20 billion, who is better at storing fat?  Who can afford more slips on a diet plan?  Certainly not me (the person who struggles to get lean at 200 billion fat cells for example).

Balance & symmetry brings you closer to harmony … to beauty …closer to infinity. Just like mathematics does

Work WITH your body, not AGAINST it.

I believe the majority of people who venture into transforming their body, work against it. They don’t work with it.

There are so many related hormonal/biochemical reasons that some people are naturally thin and some are heavy. Working against your genetics is a hard day in the office, every day.   Yes, we can do our part to gain or lose weight despite our genetics, but it’s a real slug-fest … a real battle.  I’m oversimplifying and skipping important issues to make the point, but one more factor in weight loss that has been given much play is the hormone, leptin.  Leptin is secreted by fat cells and basically, let’s you know when you hungry or full. It is the primary signal carrier for hunger/satiety.  When enough filling occurs in the fat cells, leptin is released and tells the brain that you’re not hungry.  When not enough leptin is present, hunger is the king.

As you probably know by now, there are three body types – the ectomorphs, the mesomorphs and the endomorphs, basically the skinny, the stocky and the fat types. There is a marked difference in the endomorphs (obese tendencies) versus the ectomorphs in terms of leptin.  Experimental studies show obese children deficient in leptin eat dramatically less and lose weight when leptin is brought to normal amounts.

A friend and former student/client of mine who achieved the impossible. Following the Quality Plan I designed for him and adopting my “3-legged stool’ framework, Nathan went from 125+kg to 88kg.
A massive transformation given he is leaning towards the ‘endomorph’ type.
I have not seen anyone work as hard as this man.
Very proud of what he achieved.

So, what are the lessons here?

There are four but I will just mention two. Firstly, if you have a body-type which is, you came from a family of obesity and endomorphic, then you will be ‘carb-sensitive’. If that is the case, then, you are definitely not an ectomorph and WILL just have to work that little bit harder. Sometimes, a whole lot harder. You may have to drop your carbs very low just to release fat cells and then increase the probability of using them as energy. That is difficult.. but there are tricks available. Knowing when to ‘cycle’ your carbs is essential and you will need to do more cardio and be willing to suffer more. I have had clients like these over the years and I take my hat off to them. They are real modern-day warriors.

There is little consolation when you feel like you’re not getting anywhere with your body transformation and weight loss. The scale can be very mean to those endomorphs. It is literally a “David vs Goliath” and where David beat Goliath and the tortoise beat the hare for these folks. You have to hang in there if you’re a ‘carb-sensitive’ individual. Hang in there … and summon all the patience you can muster. You will need it.

You will WIN this race and achieve your goal. You will kill Goliath.

Know YOU. Know your strengths. Work to your strengths. Not some of the time … ALL the time.

Until next time,

Quality lean muscle that “flows” takes time & a goal of balance & symmetry

At 4.2% at my 1st world championships. Getting to 4% body-fat was very hard, staying there was harder.

The very popular “most muscular” pose. It brings the ‘house down.’

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A few thoughts from the mind of an Authentic Physique Artist: The Life of Love

A slight variation to the common ‘back double biceps’ compulsory body-building pose.

Vanity

We all know when muscle is being used for vanity, 

It’s hard to understand if you’re uninitiated; 

It’s dense and vague. It’s fake and impersonal;

It’s formal and cold or it’s false breezy.

It’s heavy on ego and light on substance,

It’s loud about ends but quiet about means;

It’s complicated and un-caring;

It dwells on the process not the people … the audience,

It’s passive and does not connect with or opens the hearts of others;

As an artist, I am committed to reflecting on the messages that come through my heart, rather than relying merely on my technical ability in the art medium i choose;

My Physique artistry offers me the creative opportunity to find metaphors and express myself through the medium of muscle dance in slow-motion;

With a belief that, we humans are drawn like moths to a flame whenever we witness physical brilliance – when brain, mind, and body operate together with singular grace as is sometimes evident in sports, dance, craft, or music.

We can all readily appreciate beauty in all its forms and far few take the time to search for their truth.. and create their beauty from within. I have found mine in Physique Artistry and this living project is always a work-in-progress.

Quality lean muscle that “flows” takes time & a goal of balance & symmetry

Create from the heart

As a Physique Artist, you are blessed to be able to manifest and share the beauty of the spirit of love that dwells within us;

Thus, the outer form becomes kind of skin for our deeper surrender to the inner, living reality;

When the Physique Artist allows the creative process to find its voice and clarity, purified by the right intentions, then only are we freed from our more personal ideas and desires and … 

We can then simply focus on what is concealed inside … manifested in our physique as we bring it to the surface … and give it Life;

This is the same for all authentic artists – painters, musicians, designers and so forth;

Drawing on a multiplicity of capabilities, some of which are primordial in their simplicity.

Those that take the ego route, find that they don’t create from the heart

This takes time and a mountain of patience.

Instead, others choose to use the thinking mind as the ultimate source of power,

And as stimulating as it can be – face losing something wonderful in the process – 

Losing something wonderful, mysterious and transformational that moves us beyond our mental understanding alone … because this creation comes from the heart,

And, is, from my three decades of experience, anyway … that moves us towards the ultimate energy that creates the universe;

So, when we only use the ego and the thinking mind, we risk losing ourselves … and ultimately, losing everything;

An authentic Physique Artist is privileged to be a messenger who reflects and reveals the creative power that is hidden within all of us, in a display method to force one to submit, even temporarily;

But, when we allow our ego to master our true selves then …

They are like fine ways to say nothing much at all while taking a long time to say it.

Like good politicians do;

Learn more about YOU. The knowable. Don’t chase the unchaseable.
The physical manifestation of the image you hold vividly in your mind is created from the heart with the tools in (and out) of the gym. My place of meditation, my church rests within me.

Leave your ego at the door

An inauthentic Physique Artist, builds and shows muscles but intends not to include but instead, exclude it’s audience;

Instead of leaving your ego at the door, muscles like these means to deter it’s audience, not really inviting them in;

Such muscle demonstrations is caution and self-interest, run amok;

It’s roots go down to fear and, deeper still, in some cases, to an instinct for keeping hold of one’s secrets… of what, I don’t have a clue.

Countless examples of this is prevalent on today’s social media, feeding the ‘selfie-obsessed’ culture, pampering to a growing ego problem;

Good muscle displays need to transcend ego …. To transcend selfishness … transcend self-interest and needs to face fear or … 

It needs to rise above fear; 

Sportstars (like the great Lebron James) & many others in other sports regularly strike a “front double biceps 💪 “ (which is one ☝️ of the traditional bodybuilding poses). They do this to indicate strength, courage and overall “winner” attitude. A far cry from what it represents in the sport of bodybuilding/physique artistry

The best thing you can do to help the world is … to continuously strive to be the best you can be, for you first, then for everyone else.

Achieving a well-balanced physique should be understood for what it is: a masterful fusion of art and science.
One should improve once’s “BODY Smart”knowledge. this takes time and deliberate practise.
Top 5 in the world, two years in a row at a sport I love ain’t too shaby for an city boy from the beautiful paradise islands of Fiji
If YOU think you can and you BELIEVE YOU CAN … YOU CAN.

It must, within the limits of professional care and perceived and political reality,

Speak plainly to its viewers, aiming to say as much as possible as silently as possible, through the ultimate in non-verbal communication,

With the human masterpiece that is the sculptured Living Human Physique,

Giving pleasure to an audience, that sees the human form in all it’s beauty, 

The beauty, of which part was … the journey of the spirit … with the on-ongoing pursuit of expanding and enriching the individual towards finding his truth and …

With an understanding that the spirit of love moves us beyond time and space to help set us free in a beautiful forest of creativity where we can engage in the dance of life.

Authentic Physique Artistry is bodybuilding with the fusion of art and science, in it’s true sense, with the glue being the heart of the creator;

Communication to the hearts of viewers non-verbally in the most economical poses manageable;

A Good physique artist is like a passionate photographer … he understands the link between heart and mind … between thinking and doing … and the balance & symmetry communicated with the manipulation of light and shadows with extreme angles. He is a “David Copperfield of Muscle Illusion”.

Good physique artistry must be everything that fearful, ego-filled, self-interested posing is not –

It must be humane, plain, active, informal, concrete, elegant and specific.

A Physical Artists’ posing display must have a voice, without uttering a word. 

It must have heart, balance and beauty communicated with harmony and care;

It must, have,  above all, excude the … 

Life of Love.

Collage of some bodybuilding poses .. presenting my physique art to the audience in my gym

Beauty comes in the human form.
My favourite Physique Artist of all time.
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.
Everything matters, however, small it is.
GIGO for their minds:
If you want to create champions and leaders , feed them daily champion & leadership thoughts.

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Care/Neglectful & how it relates to Building bigger muscles & relationships

Balance & symmetry brings you closer to harmony … closer to infinity


Balance & symmetry 

Here’s how weight training for muscles 💪 with balance @ symmetry as a goal can be likened to a solid caring relationship.

When you train with care, your sets are sound (theoretically, principally & logically), unambiguous & smooth.

I have always believed that the care you take with what you do (in & out of the gym) is a virtue of every great Bodybuilding champion & leader. This also applies to anyone who is passionate about something or someone. 

Do everything with care. Don’t hurt others & most importantly, don’t hurt YOU

Purpose ambiguous or uncertain 

In contrast, neglectful training is carelessly made: your sets are awkwardly executed; your choice of exercise is dodgy & your number of repetitions of each set is awry; your logic faulty or difficult to understand; your purpose ambiguous or uncertain.

This leads to countless unnecessary premature injuries. And in the relationship side, people get hurt and you get hurt too by saying and doing things with less care and compassion that they needed. 

I say, “unnecessary” because I have stayed INJURY-FREE since I began training with heavy weights in the gym.

“How?! You may wonder. Well, it is not because of ignorance. No, there are many key factors .. one is simply learning from all the greats that have come before me … learning from other people’s experiences and being humble enough to be more coachable.

The latter (neglectful training) is what I observe with the majority of trainees in the gym.

Learn to be a better builder.. to build your bridge from where you are to where you desire to be. It can only be done with care, trust & compassion. Three things that this world needs more of

That kind of care

The moral: take THAT kind of care, even though you’ll think you don’t have to (especially if you want that relationship with that special someone to last). And if you’re not handicapped, take extra care.

I’ve always believed that everyone should keep these two primary goals in mind when trying to build good quality muscles 💪

  1. control
  2. Feel

It takes courage 

It takes courage to be patient, to forego instant gratification for long-term benefit. It takes courage to do the Right Thing. It takes courage to do what the majority are not doing. It takes courage to Lead.

As a mentor told me –

You cannot be truthful if you are not courageous. You cannot be loving if you are not courageous. You cannot be trusting if you are not courageous. You cannot inquire into reality if you are not courageous. Hence courage comes first and everything else follows.”

Our ability to string a few sets of exercises together without difficulty may blind you to the many other ways of stringing them together …

BETTER.

Your relationships you value most can be better . You deserve better.

Try the “care philosophy “ next time If you’re not already doing it.

Get in touch with me in 3 months and let me know how it went for you.

Thank you

yours in iron, mind and muscles 💪,

Paul e 💝alentine

A mentor told me once – “no one cares how much you know until they know how much you care.
Me & Glenn. One ☝️ or the hundreds of members of my Family Gym I once owned & managed for 7 years. They came (& drove past up to 15 other gyms in some cases…  because I cared. I gave them “results with care” (my slogan)

Quality lean muscle that “flows” takes time & a goal of balance & symmetry

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Exercise builds your brain power

The Brain 🧠.
The mind.
I AM.
Use this most complex tool ever created to become a better medium of communication to …. the universe, to infinite intelligence … to consciousness.
Listen to and change your body to listen to and change your brain towards balance & symmetry. A key to happiness.

To learn is to Grow

Given the fact that the body and the brain are intricately connected, why not take good care of both, I say.

I have seen amazing changes in a person’s mental health over the almost thirty years in and around gyms that I have helped people, help themselves, infuse themselves with Vitality – the ‘essence of life .

The positive changes that they have been made to their bodies, within a strategy tailor-designed for each individual, adopting my unique framework to body/mind re-engineering. As the muscles grow and the bodyfat disappears and the body shape changes towards more balance and symmetry, you see a definite change in mind-set.

A big part of the transformation process is increasing the awareness – internally and externally of the willing participant. He or she is being operated on, on the body which in effect, operates on the brain and mind, continuously ‘listening to the body’ and learning more and more about the body.

Know you.

To learn is to grow.

We do this by using the tools in my lab (the gym) – such as resistance training/weights; cardio machines and nutrition changes have caused positive, noticeable changes in their mind-set and mental health.

So, get educated (either on your own or find a suitably qualified and experienced exercise specialist/trainer) and go have your workouts… and build muscle. Your quality of life depends on this.

Champions practise a lot of visualisation and simulation.
To create magic, you need to fuse the worlds of sanity (where you are) with insanity (where you dream/imagine you are, before you are).
That is difficult.
That is one of the key keys.
Don’t stop. Trying. Believing.
Keep on … keeping on. You’ll get there. Everyone always does.
Especially, if you do it with your heart. and ….
with LOVE.

Multiple feedback loops

So, exercise and train with weights and manipulate your nutrition and continuously ‘listen’ and take notice of the multiple feedback loops your body is communicating back to you. Then, assess and respond with sufficient and appropriate actions in a timely basis. Most importantly, you have to adapt as your body (and mind) adapts and changes.

Become the best Change Agent you can be.

Learning to “listen to my body” and use the “instinctive approach “ to SMARTER training allowed me to get down to 4.2% body fat and retain maximum muscle mass – NATURALLY. Ok, I did use black coffee ☕️ (not a band ‘ illegal substance).

i became a master at reading my body’s multiple feedback loops. Essentially, understanding “me” better.

So, that should be one of your goals too – understand YOU better.

What science now knows is that the brain is flexible or plastic – more like play-doh than plasticine. Remember this: it is an adaptable organ that can be molded by input in much the same way as muscle can be sculpted by lifting barbells and dumbells.

Basically, the more you use it, the stronger and more flexible it becomes.

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.

It’s all about communication

Everything you do and think and feel is governed by how your brain cells, your neurons, connect to one another.

You see, your brain is constantly being re-wired and it’s all about communication and how effective and efficient the communication channels are and the key messengers in all this communication are neurotransmitters that transport chemically and electrically, hormones that controls everything you do.

Exercise is the best drug you can give yourself – your body, mind and spirit. A good workout or a good run fuels your body like a drug like Prozac or Ritalin can boost you and your moods.

This is because exercise, like drugs, lifts these neurotransmitters.

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

Balance is Key – a balanced brain is a healthy brain and a healthy brain is a happy brain

Exercise, in particular, weight-training, BALANCES these neurotransmitters that can easily lose balance and tilt your moods one way or the other. Balance is key – Neurotransmitters like serotonin, dopamine and norephinepherine, which if unbalanced over time under unbalanced conditions, causes all kinds of problems.

All kinds of physical problems but also contribute to different levels of anxiety, depression and is even linked to dementia and parkinsons.

Life Tip 101(c) : Keeping your brain in balance can literally change your life, because amongst other things, a balanced brain is a healthy brain and a healthy brain is a happy brain.

Lift weights and exercise to help you, help yourself, create more balance and symmetry in your physique and what you see in the mirror looking back at you. And you need to strive for balance and symmetry in your workouts when you’re in the gym. Your body is the physical manifestation of the extent of balance happening within –

Balancing your neurotransmitters puts you more in control of your body, mind and spirt and move you more towards happiness

… to ultimately,

balance YOU!

… and balance

Your life.

Collage of some bodybuilding poses

Remember: More balance => (leads to) more happiness.

More balance and symmetry in body-shape and physique also brings your more closer to our search for beauty, for truth. We all love to appreciate beauty but not everyone can CREATE beauty. I have found that this is a beautiful way to create your BEAUTY, through balance and symmetry – WITHIN, using weights and feedback from the mirror.

Ultimately, I believe (as I have witnessed in all I have helped in over thirty years of transforming peoples’ bodies), Balance and symmetry (beauty) INTERNALLY leads to balance and symmetry EXTERNALLY – a more balanced life.

This also allows you to discover your truth.

A more happy life, because of a more balanced and more happier brain.

All the very best in your daily choices.

Your destiny hinges on the little things your do every day (there is power in habit) and all these actions depend on the desire (heart) to do so.

Choose well,

Cheers & ahoy!

The old Cap’n Viking Pirate … & training your body/heart  … to train and balance your mind.

Your body is the physical manifestation of your mind.
Your brain is the ‘google map’ of your body.
Your brain and body is intricately connected – via electrical and chemical signals called neurotransmitters, striving to create balance WITHIN.
As we don’t have the capability of operating on our brain physically at the moment, the next best way to do so is (indirectly), by operating on your body.
You do this by changing your inputs and providing training, nutrition and rest stimulus.
And strive for ‘balance & symmetry’ in physique, which creates balance & symmetry in the brain.
Balanced and symmetrical brain = happy brain = happy life.
Your beauty.

Achieving a well-balanced physique should be understood for what it is: a masterful fusion of art and science.
One should improve once’s “BODY Smart”knowledge. this takes time and deliberate practise.
Top 5 in the world, two years in a row at a sport I love ain’t too shaby for an city boy from the beautiful paradise islands of Fiji
If YOU think you can and you BELIEVE YOU CAN … YOU CAN.

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The Gym, Reps, Sets, Synergy and Workouts.

You perform your reps, sets and workout with one of the tools – dumbells, when you search for that ‘elusive pump’ feeling in the gym.

In my almost three decades in the ‘iron game’, I have learned many things.

About gyms, about people, about different training methods and styles, about perceptions, about limitations, about the mind, and about muscles, fat loss and body sculpturing.

I have learned a lot, filling my domain knowledge of subject areas that have always been fascinated about. And still am.

The Gym

I’ve always believed the gym was a micro-cosim of society. It is a metaphor for Life.

It does not represent reality – it tells (beautiful lies) about people. What it basically says, in my opinion, is I’m bigger or better than I really am. It is a kind of fantasy world.

But the gym is also not pure fantasy – it voices and indirectly describes and reflects, the real world (outside) by people the same people that make up the gym, by inventing little worlds that resemble it, loosely or closely.

I find it fascinating because, like Forest Gump said of life – “life is like a box of chocolate, you never know what you’re gonna get.” That is exactly how I feel before each visit to the gym. You never know what you’re gonna get, like who will be there, what equipment will be available when you need it, whether the gym will be “packed to the rafters” or quiet and empty.

No, you never know what you’re gonna get.

The gym alters reality to allow us to ‘see’ reality better.

What I find most interesting is that the gym lies (if it is a good gym), to reveal the truth to you (about the world outside the gym).

Each person in the gym has their own history, their own story, if you pause and ‘listen to what they’re not saying.’ Each person’s story is a metaphor for an aspect of the Real World.

The gym, in a sense, and among other things, is allegory. What it gives you (if you’re willing to listen and look and feel) is the real world – indirectly.

Maybe, that is why the gym is appealing to many of gym-goers world over. Maybe, it just allows us ‘let be.’

It allows the world each person is creating within their minds to come into being for themselves and everyone else in the gym … by leaving the real world (outside) well enough alone.

Just for those minutes or hours they are in the gym.

The gym allows each user the ability to create their own worlds in their minds. That is one of the reasons why, I think the gym has been so appealing to me all these years because it is fundamentally, how real life goes.

You see, most people proceed each visit to the gym with ignorance and uncertainty; then they get glimpses of the ‘truth’ – their truth, or moments of understanding. And, if you’re like most people, you rarely (and usually too late) get to ‘see’ the whole version of reality.

The gym is, maybe, the TRUEST REALISM.

Members of my ‘extended family’ when I used to own and manage my gym for seven years. Some of the best and hardest years of my life so far. I loved leading the members (predominantly males – 70%) and they allowed me to take them to unchartered territories for us all. The gym was (unlike today’s) a social place. An ‘inbetween home’ between your place of work and your home. That’s me on the extreme left.

 The workout.

Every workout is got to be about some part of the body or … I guess, these days, the ‘whole body.’ Every workout has got to be about something at the very least.

It doesn’t take much to do a workout – less still to do a set or just a handful of sets. In terms of action, I mean.

A workout to me is more than just a number of sets or selected exercises performed for a pre-selected number of repetitions. To some, a workout in the gym with traditional weight-training equipment is akin to a meditation hour or so. No, a workout is the pattern of a thing, a living thing – its rhyme and reason. It is what a moment or a memory or silence is about, if that makes any sense.

A workout does not need to be scientific. There are many types of workouts and I have tried and experimented with many over the last three decades.

To me, a workout is the genius of a thing. A workout could comprise just about anything, it may even be nothing. A workout is what you experience to write the story you are writing in the gym.

The Sets

A Set is simply, one tool a gym enthusiast might use to fulfil his goal to achieve a workout, the workout he or she imagines he is going to do. The set is, to some extent, a form of a workout in itself which uses action as its mode, usually in the form of a slight discomfort or pain.

The set intricately and closely connects one exercise to another, usually through a causal chain, ending in a moment of pain and pleasure or what I refer to as ending in a climax.

I have done thousands of sets since I began lifting weights in my late teens almost thirty years ago. To me, a set is a miracle and a mystery. A set is the track from somewhere to somewhere else – the start and the beginning of a mii-project, a small journey.

It carries the performer from silence to understanding, from nothing to something.

A set to a workout is like a river is to a whole catchment. Namely, everything. The part serves the whole; it is what the whole comes down to.

It is the point, the ‘dot.’

Sets alone or sets performed in no particular order mean something to the enthusiast but not much. I find that when I am doing a set, I am telling a part of my story, my life because what I am striving for ultimately is, meaning. And how does meaning arise when you’re doing a set?

It arises when I put the repetitions required to perform each and every set into an order in which I have learned to recognise a pattern of relationship (through the many thousands of sets and workouts I have performed over the last 3 decades).

I then derive meaning.

Over the years, I have learned to recognise relationships between sets and causality. We all have that gift for seeing and attributing meaning patterns – and for storing and repeating them in mind and workouts when recalling. We do this for almost everything in our lives, it is just easier on our brain as the brain relies heavily on autopilot, ultimately to conserve energy.

We humans, make sense of life that way, by learning how things interact, what causes what. The only thing is, like anything else, learning so, takes time.

Climaxing at the end of a set is one kind of pleasure, a lot of time, with pain thrown in to the mix. The completion of the pre-determined number of sets is not the point of the workout.

So, the point of a workout as I see it and story-tell, is in the ‘feeling.’

It is the feeling that allows one to build and soak in the ‘essence of the exercise.’ And how do you get the essence? That involves much, much more than just lifting a weight against gravity and moving the weight from point A to point B.

I will save that ‘find the essence of the exercise’ to another blog.

Providing a little bit of assistance. My pupil here ‘feeling the essence’ of the exercise.
All relationships require work and time .
Sometimes, its the little things, that determine your success in pursuit of a worthwhile goal.

Reps

Reps, is the shortened version of repetition. Part of gym lingo. It is the basic unit of a set and the building blocks of your workout. It is the number and tempo that dictates what kind of set you’re doing and the feeling you get at the end of the set (if you get any at all).

Not every rep is the same, just like not every golf swing is the same, using different clubs for different strokes.

Performing the rep is when you ‘get your hands dirty.’ It is when you feel the blood pumping excitedly through your veins. It is when you sweat. You sweat to earn those muscles. The rep is when you experience what I call a ‘continuous progression of focused moments.’

Some people call this meditation.

Everyone is at varying levels of meditation and are, ideally, working towards improving their meditation ability or what we, bodybuilders refer to ‘mind-muscle’ connection.

This is when you ‘feel the essence’ or what Arnold calls the ‘pump’. It is an elusive thing and not many gym rats get to experience this climaxing moment. It is the holy grail of lifting weights. It is one of the factors that separate real bodybuilders from the gym rats.

So-called self-help gurus have, for decades now, spoken about how one can ‘get in touch with one’s inner-self. Well, I have news for everyone, bodybuilders, real, authentic bodybuilders have been their inner-self for over a hundred years now.

Bodybuilders have a very highly level of understanding of getting in touch with one’s inner-self, because you couldn’t really get any more any ‘in touch’ with yourself then getting in to the individual cell, with vitality-infused blood.

Feel the essence, I say!

Fully focused!
A true warrior & champion. Phil applying principles in one of my programs and adopting my framework.
Focusing on making every repetition of every set of every exercise as ideal as possible.
Practise does not make perfect – Perfect practise makes perfect!
Photo: Retired Champion Ex-Australian Wallaby Captain & NSW Waratahs Captain and player in action under my watchful eyes.

Synergy

Sets alone or sets carried out in no particular order could mean success … but very little: Second set, 8 to 12 reps, power on the positive, control on the negative with a 2-1-3 tempo! Oh, I get it. A workout is completed; sense of achievement arise. How does that happen? It happens because the gym enthusiast/bodybuilder puts the sets in an order in which he has learned to recognise a pattern of relationships and so can derive satisfaction and purpose. It happens because of the innate human avidness of the human GIFT for seeing and attributing meaning to patterns – and for storing and repeating them in mind and body and spirit (dare I say, speech).

We humans make sense of our life and in the world we live in by learning how things interact, what causes what. The way every cause has its effect; the way every action has its actor, its object and its consequence. So, most gym rats learn that for every

What I am trying to say is that put a man and woman who like the look of each other in a place together and what you’ll get pretty soon, among other things, is someone doing something; and someone doing it back; and two people doing something together. What you get is ‘synergy’.

Sex; a relationship; perhaps issues. What you get is sets performed – simple, compound, complex and compound-complex, fragments and fractals.

What you get is synergy.

Anyone can ‘lift weights’, but unfortunately, not many can lift weights with synergy. And how do you do you make those reps, those sets perform their alchemy and achieve synergy and purpose.

I have found that one can learn the many different types of training ‘techniques’ and ways of lifting without ever knowing what the essence feels like. Just like you can understand the whole scheme of evolutionary history, without ever knowing why a minah bird moves exactly, and with such intelligence, as it does – why that is necessary and how it came to pass.

Achieving and feeling the essence and flowing with synergy in your workouts is another lively mystery.

A tip: one needs to learn rhythm. This comes after years of deliberate mind-muscle-heart-spirit practise. One of the greatest joys of doing a workout is not just achieving synergy but also making music within.

That is when you get hold of ‘that mystery’ and master that miracle within.

Good repetitions of good sets of good exercises performed well, amongst other variables, performed with synergy and music .. .makes for a good workout.

And the more balanced and elegant one’s sets are, the sounder they are structurally, the better one’s workouts will be.

You approach what I refer to as the ‘state of beauty’ … an enlightened state that brings you closer to balance and symmetry, a state of finite bliss. A state of enhanced balance and symmetry, when done correctly.

Not many gym enthusiasts ever get to that state. That is ok, most don’t. … and most don’t know how to, either.

 

Until next time,

Captain Viking Pirate Vaughn-Van-Valentine (VvV)

Collage of some bodybuilding poses

Collage of members of my gym in action … many, many years ago.

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

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Eating and drinking in excess this Christmas and New Year can help you lose weight – a lot of weight!

Muscle is precious. Build muscle then, do everything you can to preserve it.

Muscle is precious. Build muscle then, do everything you can to preserve it.

Don’t believe everything you read, see and hear

Don’t believe the headline – eating and drinking in excess this Christmas will not help you lose weight!

But I am making a point as to how we can become needlessly fearful (because of all the conflicting views out there) of exercising with weights or eating certain foods or doing just about anything.

Everyone seems to have an ‘opinion’ these days with the proliferation of social media and a lot of these views have insufficient and inappropriate evidence (scientific) to back them up. This applies to almost everything, but especially, weight/fat loss and exercise and eating and drinking, because well, we all do these activities, more or less.

It seems that everyone is suddenly an expert.

Anyone can show how, by selectively citing some scientific research and blowing it all out of context, you can build a case for any argument, including the subject heading that I have used.

If you have a small amount of scientific nous, it is super easy for someone to give an opinion and by selectively citing some scientific research (based on some ridiculously small sample) and blowing it all out of context. You see this quite regularly on mainstream media as the ‘sensationalism’ of these stories sells ratings.

The thing is you should strive to not believe everything you read, see and hear. Manage your funnel better.

Have no doubt.
Help yourself first.
God will meet you half way …
he ALWAYS does.
All you ahve to do is: BELIEVE.

Key habit: Build muscle.

Below is the start of my view on fat loss and body re-engineering …

If you need to lose fat leading up to the festive season and summer (in some parts of the world – like Sydney, Australia) – build muscle. Naturally. Full stop!

There are countless weight-loss programs on the net and every where you go and read. Terrific for increasing awareness. However, fat-loss plans and weight-loss plans that don’t include strength training, fundamentally, rob the body of muscle.

Now, you don’t want to do something that robs the body of muscle because the process of ageing does this anyway. Ageing, is partly, by definition, the deterioration of muscles due to the reduction in protein synthesis.

Weight-training to build muscle ‘off-sets the on-set of ageing’. It is the potion of youth. It keeps people younger, longer. I know, because I have witnessed these people who seem to look and act five, ten, fifteen and twenty years younger.

The common denominator: they build muscle!

I love Chess growing up.
I beat the University Chess Champion once.
Life is like a game of chess …. you’ve got to learn to think many steps ahead … but also be able to ‘play what’s in front of you’
A delicate but necessary balance to succeed at anything in life for that matter
Become a better chess player of life

Train SMART. Live BETTER.

I’ve always told everyone I have ever helped over the last two decades that every kilogram of muscle is a fat burning dynamo! Yep, a fat-burning dynamo.

If you compare your body’s metabolism (the rate at which it ‘burns’ calories) to that of an engine of a car, when you build lean body mass (muscle), you increase the engine size and power of your body. Your car engine (metabolism) goes from, say, a 1.8l engine to a 4.0l or even an 8.0l engine over time.

Muscle loss reduces calorie requirements, makes fat loss more difficult, and creates increased obstacles to the maintenance of a lean body, once the excess fat has been lost.

Fundamentally, your ‘life-force’ (or vitality) will be sucked out of you and you will literally feel like cr&p! Every single minute of every single day. Now, why would you or anyone for that matter want to feel like that every single day. I could and still can’t understand why people still do this to themselves. Instead of doing ‘life-affirming’ actions, they instead do ‘life destroying’ actions.

Not smart. Not sustainable.

Put simply, and to sum up – always remember, to help maintain a lean body, build muscle. To do this you need to Train SMART. Live Better.

It is as simple as that!

However, like some philosopher once said, “the easy things are also the hardest things to do”.

 

Don’t think. Do!

So, don’t think. Do!

If you can dream and imagine a much more improved physical version of you and believe in executing a plan to get you there, by all means go for it!

With 8 x Mr Olympia - "The King", Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle - 300lbs worth of it!

With 8 x Mr Olympia – “The King”, Ronnie Coleman. Now, this man built and carried on his frame an unbelievable amount of muscle – 300lbs worth of it!

And don’t worry if you have never entered a gym in your life or you haven’t done anything since your late teens or early twenties. It is never too late to start.

Regardless of your age, or how out of condition you may think you are at present, I believe it is never too late to start an exercise program. The power to decide rests in your hands (literally when you start lifting weights in a gym to help the person in the mirror – YOU).

You can transform your fitness and muscle strength at any age, along with your appearance, and health. I believe this is important because from my observations as a coach over the years, when people’s image improves, their performances improves too. Feeling good about yourself is an important part of being a well-balanced human being.

Make that choice – for you or a loved one. Make that choice to help you so that you can enjoy not just a long life but a good quality life by lowering the risks of early on-set of age-related physical and mental diseases. Respect and love the most important person in the world to you – YOU, first.

That way, by default, everyone gets the best of you, too.

You have one life, make the most of it all the best in the choices you make. No one else can make them for you, so choose well.

5 key areas to manage your living better … for better balance in your life

To assist in the quality of your life right now, consider improving on these 5 key areas to manage your living better – for better balance in your life:

  1. Eat – well composed, portioned meals, more frequently. If it is green leaf (and not a frog), include it in your meals.
  2. Water – drink adequate levels of water daily. An average adult should aim for 3L per day.
  3. Move – a combination of weight training, cardio and stretching done two to three times per week.
  4. Enjoy yourself – don’t forget to have fun and laugh at least once a day.
  5. Socially engage with your community in person.
  6. Get, learn and apply the basics (of life) right so that YOU can ….

Muscle is precious. Build muscle, then do everything you can possibly to do to preserve what you have. You will thank your lucky and wise stars as you age.

Don’t accelerate the ageing process as age does it for you anyway. Build muscle, as if your life depended on it (and it does). Build muscle as it is your personal preventative insurance against age-related diseases as your life ticks on … tick, tock, tick, tock!

Then, watch your energy, mental state and vitality soar to new heights and ….

Live, really live.

Until next time,

 

Cheers & ahoy!

The old Cap’n Viking Pirate Evangelist Muscled Monk … & managing your weight during Christmas festive season and beyond

Be the best you can be for you, first, then by default, everyone gets the best of you. Vv.

Be the best you can be for you, first, then by default, everyone gets the best of you.
Vv.

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awareness, basics of training, beauty, better choices, Body shape, change management, choices, Energy, fundamentals, muscles, recreate, self improvement, shoulders, symmetry

Shoulder Boulders.

Retired rugby legend: Ex-Australian Wallaby Champion Captain & True Leader - Phil Waugh. Setting his own standards of excellence in all areas of his life, following my framework. Working towards improved balance and symmetry in his life.

Retired rugby legend: Ex-Australian Wallaby Champion Captain & True Leader – Phil Waugh.
Setting his own standards of excellence in all areas of his life, following my framework.
Working towards improved balance and symmetry in his life.

One of the most painful sights I see on a man is small shoulders.

When I say ‘small’, I mean that he or she is genetically small on the upper torso width, and I am not talking about ‘lat width’ here. Admittedly, shoulder width is limited by a person’s clavicle width. The smaller the clavicle width, the smaller the shoulder width.

Some blokes accentuate this problem though. In the gym, they focus on their chests, arms and back and forget about their shoulder widths – the very thing that adds to the elusive ‘x-frame’ that every man strives for in shape in his life.

The elusive ‘x-frame’ is somewhat a rare commodity in the modern-day masculine shape. If a man has a narrow clavicle width, he starts out with an disadvantage but he does not have to stay that way. How could he address this problem? Well, the smartest thing to do is to lift weights and to build the shoulder muscles. And what are they?

Well, firstly – they help define (from a physical point of view) what a true man is. I know this statement is rather old fashion and somewhat controversial, but I believe it still holds true. A man’s man is partially defined according to the shoulders he has on him.

Obviously, this is not the only point of ‘being a man’ but it does contribute to the aura of what it means to be a man. Secondly, no man in his right mind would not want bigger shoulders than he already has. In my opinion, the bigger the better. Bigger is better in this aspect. Full stop!

The shoulder muscles are used every time you push or pull or twist your upper torso. That means every time you use your arms. They are some of the most used muscles in the body since you were a toddler.

The shoulder muscles are composed of three distinct muscle heads – the posterior, the medial and the anterior deltoids. All three heads need a good delicate balance throughout. This can be enhanced through weight training.

A good sequence of exercises could include:

  1. Barbell presses.
  2. Barbell upright rows.
  3. Dumbell side lateral raises.
  4. Rear dumbbell later raises.
  5. Dumbell shrugs.
The pursuit of harmony (balance & symmetry) poses a few challenges to help us get closer to its achievement. To achieve order and beauty one needs to strive to wade through chaos (disorder) in everything one does.

The pursuit of harmony (balance & symmetry) poses a few challenges to help us get closer to its achievement.
To achieve order and beauty one needs to strive to wade through chaos (disorder) in everything one does.

Like I said earlier, one of the most painful sights (from an aesthetic point of view) is to see a grown man with less than ideal shoulder width. Most men fall short of the ideal ‘x-frame’ width. Most men have the choice to do something about it. Most men can help build those shoulder boulders with a application of a well thought-out weight-training program.

Another important point I would like to stress is that what is most important is not that you have ‘big’ shoulders. No, anyone can have big shoulders! What is most important is to develop the ‘caps’ on those shoulders. Shoulder width is all about ‘caps’, not so much muscle meat.

So, work on your width with weights. Yes, I encourage that.

But when you do, remember to build those ‘twin caps’. Remember to ‘cap’ those delts (short for deltoids). There’s a lot more to just lifting weights when it comes to sculpturing your physique. Like I have always said, anyone can lift weights, but very few ever learn how to sculpt a physique, just like anyone can swim, but very few can swim like an Olympian.

Part of the key: Focus.

All the very best in your workouts.

All the very best in your search for balance and symmetry. All the very best in your search for beauty. As Keats said “Beauty is truth and truth, beauty. “ How true. You get closer to beauty through the search for balance and symmetry or elegance in all areas of your life.

The physique is one area/aspect. Keep it simple.

So, build those delts, those shoulders but most importantly, build those ‘caps’. It is those caps that will help you attain that elusive ‘x-frame’.

Awaken the sculpture, the artist in you. Build those shoulder boulders!

Let loose …

 

Until next time,

2007 World Natural Bodybuilding Championships staged in NY, USA. Represented: Australia. Placing: 4th. Judged criteria heavy on balance and symmetry.

2007 World Natural Bodybuilding Championships staged in NY, USA.
Represented: Australia.
Placing: 4th.
Judging criteria heavy on balance and symmetry.

Back Double Biceps - few days out from the Australian Natural Bodybuilding Championships Result: 2nd in Australia. Here, you can see the "x-frame" and shoulder boulders in action. Takes years of focused work.

Back Double Biceps – few days out from the Australian Natural Bodybuilding Championships
Result: 2nd in Australia.
Here, you can see the “x-frame” and shoulder boulders in action. Takes years of focused work.

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life, mind-muscle connection, muscles, training

Focus on the muscles you don’t see in the mirror.

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

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

We do more things in the front of us than we do in the back. It’s easier and comes more naturally.

That is the same for your muscles – it’s easier to focus on the muscles (the ‘mirror muscles’ as I call it) as you train them. Even then, a lot of trainees don’t really feel the essence of the exercise. The great Arnold Schwarzenneger referred to it as the ‘pump’.

“here we go … 1, 2, 3 …. (counting, while looking at himself in the mirror) … 4, 5, 6 (thinking – yes, I can see my biceps in the mirror … yes … 7, 8, … yes, I think I can feel it finally …. 9, 10). Stop!

A typical set performed by a physique trainer (by definition, any person who lifts a weight to improve their strength, appearance, health or fitness is a ‘bodybuilder’).

Most trainees struggle to feel continuous tension of the working muscles and maybe lucky to feel the last 1 or 2 reps in a set. Not good for maximizing muscle in the time you spend in the gym. This comes with increased awareness of proper technique in exercise execution.

Training your mirror muscles (the societal favourites – the chest, biceps, delts and abdominals is important but I believe, not as important as focusing on the muscles that you don’t see in the mirror, the muscles you can’t see.

These would include – your trapezius, rear delts, upper and lower back, glutes, hamstrings and calves. Why do most gym enthusiasts favour the mirror muscles?

Simple answer: it is easier.

Ex-Australian Wallaby Captain - Phil Waugh performing a set of squats. "Feeling the essence" of the exercise is vital to attaining desired results. Practise does not make perfect, perfect practise makes perfect.

Ex-Australian Wallaby Captain – Phil Waugh performing a set of squats.
“Feeling the essence” of the exercise is vital to attaining desired results.
Practise does not make perfect, perfect practise makes perfect.

The thing is focusing on your mirror muscles while training is a helluva lot easier than trying to focus on the muscles you can’t see.

I believe it is very, very important and well worth the effort to connect and experience that ‘mind-muscle connection’ that many of you would have either heard about or felt. This is put in practise in full when focusing on the muscles you cannot see.

There are many benefits of prioritizing the muscles you can’t see. In my over two decades of training and helping hundreds of individuals, three real benefits of focusing on the muscles you don’t see in the mirror are:

  1. It reduces risk of injuries. By the time a person starts weight training, he or she would have spent most of his or her life building and predominantly using the anterior chain muscles (muscles in the front of the body). Bringing up the rear muscles would enhance balance of skeletal mass which would lower risks of injuries.
  1. Accelerates the growth of the mirror muscles. Most men dream of building a bigger, more shapelier pectoral muscles (chest) and bigger arms (biceps) – the popular mirror muscles.

So, the majority would naturally do more sets of exercises to work these muscle groups thinking that more sets will build bigger muscles. Big mistake.

More sets and more weight does not necessarily build a bigger chest or arms, only increases your risk of injury to the most common joint injury: the shoulder (deltoids). The thing is there is a safer approach. If you work and train the muscles you can’t see in the mirror like the triceps and rear delts and the upper and middle back, your ability to do the chest and biceps exercises would increase.

  1. Better balance and symmetry. With better balance and symmetry you don’t run the risk of suffering from postural problems which a majority of the population seem to suffer from, especially the aged.

Better balance and symmetry will give you less aches and pains in the joints and have better mobility and have less chance of seeing physios and chiros for problems cause by muscle imbalance. After all, its body shape, not body weight, that matters. Remember this: most, if not all, joint issues stem from muscle imbalances.

Loading the 'guns' with proper execution. Here Brad is building his 'mind-muscle' connection under my watchful eye.

Loading the ‘guns’ with proper execution.
Here Brad is building his ‘mind-muscle’ connection under my watchful eye.

Are you struggling to or not sure how to focus on the muscles you can’t see in the mirror? Here are three things I think could help you focus on these muscles and get the most benefit from:

Close your eyes. Use your imagination and ‘see’ the world from the muscles point-of-view. Shutting your eyes will help you tune in to your muscles and rid your mind of distractions. I wouldn’t recommend this approach for all the exercises due to the obvious dangers. Don’t use this approach when doing standing exercises like, say, deadlifts ( I like to call them “happy lifts’).

This method is ideal for lat-pulldowns or 1-arm dumbbell rows or leg curls. For the best results, effort alone is not enough. One must also use one’s imagination.

Practise posing. I’ve always said different sports require different habits to be relatively successful at it. For example, a soccer player needs to practise dribbling skills, passing and a rugby player has to be able to pass and kick and tackle. All this is done in the appropriate playing field.

Back double biceps in the gym. Practise posing in the gym is important for enhancing that 'muscle-mind connection'. Vital for growth and progress. Increases your awareness of yourself.

Back double biceps in the gym.
Practise posing in the gym is important for enhancing that ‘muscle-mind connection’. Vital for growth and progress.
Increases your awareness of yourself.

When you’re in the gym, you need to also practise the habit of posing. This is the appropriate ‘playing field’ for a person training with weights. This may seem very ostentatious, but it shouldn’t be as it is a great feedback mechanism that allows you to improving overall balance and symmetry.

Isometric tension of any muscle group through the holding of a particular pose (say ‘front-double biceps’ for example) helps stress or ‘pump more blood’ in to the muscle area. Especially if you do the posing immediately following a set.

Do this: after finishing a set of exercise, strike a pose! Aim to tense and tighten the respective muscle group for up to 8 seconds. Squeeze, squeeze, squeeze!

The power of touch. If you have a training partner, terrific. You can simply ask him or her to lightly place his hand or fingers on the area of the muscle group that you’re working as you exercise. There is a definite neuro-muscular connection. This method can help you assess whether you’re using the muscle fully or you are cheating by using other surrounding muscles. More weight lifted does not necessarily equate to bigger muscles.

To build good, clean, quality muscles, remember to leave your ego at the door.

All the best in your journey towards your BEST.

Eat well. Train well. Rest well. Repeat.

Until next time,

Night before contest in NY, USA. Placing: 4th in the World at the World Natural Bodybuilding Championships.

In my hotel room the Night before contest in NY, USA.
Placing: 4th in the World at the World Natural Bodybuilding Championships.

Seek balance and symmetry in all areas of your life. Spiritual balance is very important. It will align you with life's energy better. It will help you get internal/external balance. Vv.

Seek balance and symmetry in all areas of your life.
Spiritual balance is very important. It will align you with life’s energy better.
It will help you get internal/external balance.
Vv.

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