Just 3 things w/e 18/10/20

Focussing on the big rocks.

We tend to put more effort into things that don’t really make a difference than those that do because it’s a whole lot easier to take a supplement that it is to get more sleep, or buy a new training t shirt than focus on putting in the work to lift heavier things.

And it’s completely understandable, you’re taking action, albeit a small action with little or no meaningful benefit, but action nonetheless. And that feels good. At least in the moment.

But in order to really see progress towards our training, health and body comp goals, whatever they may be, takes a bit more effort.

Here are 5 big rocks that will get you further along the road to those goals if done consistently.

  1. Get enough sleep. Aim for 7-8 hours per night. Every night.
  2. Eat appropriate calories for your needs. Make it mostly whole foods.
  3. Eat a vegetable of 5.
  4. Train with intent and use progressive overload.
  5. Walk more.

And while we’re at it, here are 5 things that make little or no difference if the big rocks aren’t in place.

  1. Meal timings.
  2. Carb to fat ratio.
  3. Supplements
  4. Training loads of isolation movements such as bicep curls and ab work
  5. Sweating buckets during training

Time to upgrade your training?

I have space for 3-5 new clients to join my online training community. Whether you are training at home like Stacey, or getting after it in the gym like Ali, my online training platform can upgrade your training and nutrition to help you get great results.

You have the flexibility to train around your schedule, and the guidance, support and accountability to help you get the most out of your efforts.

If you are interested in finding out more, go here, fill out the form and we’ll get on a call to see if you and I would work well together.

Workout of the week

A cheeky 15 minute AMRAP (As Many Rounds As Possible) for you today.

5 pushups

10 bw squats

10 glute bridges

5 plank walkouts.

Keep your technique good and rest only as much as you need.

How many rounds you got?


That’s it from me today, have a great day and I’ll be back later in the week.

Stay strong,


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