Just 3 things w/e 7/11/12

Stop focussing on the gap.

The gap I’m talking about is the difference between where you are and where you think you should be. This is something we are all guilty of, sometimes more than others, but recognising it, and being able to pull yourself out of it, is essential for your continued progress and happiness.

The problem is twofold I think.

1. that when you set a goal you don’t often have a clear understanding of why the goal is important for you, and often the goal is arbitrary and taken from what others are doing. So it becomes an external measure of your success rather than an internal one. And,

2. You don’t take any time to look back on how far you have come since you started towards your goal.

Particularly with fitness and social media, it’s easy to look at pictures in our media feeds and see the highlight reels of those people we follow. We then assume that if we can get what those people appear to have, then we will have achieved some kind of success. But this external validation is pretty hollow because the goals aren’t really ours, if you do get them the outcomes aren’t all they are cracked up to be. And with no internal drive to achieve them, we often fall short, leaving us to fixate on our shortcomings.

By taking some time to think about what success actually looks like to you, you can get a better understanding about what success in your fitness journey actually means and what is required to get there. And this can look very different for different people.

For example, you may define success as becoming more relaxed about food, and not stressing about “good” or “bad” foods. It may be losing a little body fat and feeling stronger. It might be building a consistent training schedule. But whatever it looks like for you, it’s important that you figure it out and then use your progress to gauge how well you are doing.

Then, equally importantly, you need to acknowledge the progress you make. This is essential for a couple of reasons.

Firstly, you can see how far you’ve come since you started. And often it’s a lot further than you think it is. Celebrate the shit out of that! You’re doing awesome.

And secondly, seeing how far you’ve come gives you confidence that you can go further. Since you’ve likely come further than you thought you could, you get a little motivational/ confidence boost that you can go further.

‘Tis the season…

…to get a stinking miserable cold. It would seem that cold season is upon us, and the question I’m often asked at this time of year is “should I train if I have a cold?”

So let me break it down for you.


If you have a bit of a snotty nose or a headache, then you are probably fine to train. Though you may choose to go a little lighter in load. However, with the current state of the world, it would be wise to do a Covid test to make sure you don’t have it and aren’t a risk to your fellow gym goers.

Now, if you have a temperature, you’ve been sick or have diarrhea, you have the aches, chills, shivers or whatever else ails you, get your ass to bed, get better and then ease yourself back into training.

A quick guide to getting into position for a DB press

Here is a quick demonstration of how to get yourself into position for a DB press safely and effectively.

This might be a useful technique to try if you get a bit of the fear when lying back onto the bench with your dumbells. It takes a little practice to kick them up into position smoothly. But once you get to grips with it, it makes the process a lot easier.

Give it a go,


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