Happy 5 Flex Friday!

I’m writing this from Malaga in Spain and am going to share better goal setting techniques for 2024 with you. I was home in Ireland for two weeks to see my family. It was lovely and filled with lots of good food, lake swims, hikes and coffee. I hope you’ve had a great few weeks in your world. 

First, here’s what’s new in my world this week. Please click to find out more:

1: What would easy fitness progress look like? – blog

2: Dr. Shaun Dempsey – How this busy 50+ psychologist and dad fixed his back pain – blog

3: Using accelerated learning techniques to teach 1,000 of people to learn Spanish – Timothy Moser podcast

Moving on, here are 2 fitness concepts, 2 mindset nuggets, and a quote to consider this week.

2 Fitness Concepts

  1. Better goal setting in 2024

There’s nothing wrong with setting new year’s resolutions.  In fact, I think this is a great time of the year to reassess what you want the next 12 months to look like and also to learn from what didn’t work last year. 

The two types of goals that you need to focus on are outcome goals and process goals. The outcome goal is the end result. It’s the 5 chin-ups, the 10s handstand, the muscle up, the pain-free low back. 

The process goal is the process you will follow every week to get there. This is the challenging part that I see most people struggle with due to the knowledge gap. But some foundational process based habits that will make your outcome foal more possible this year are as follows:

  1. Sleep more (pick one habit to work on)
  • No devices in your bedroom.
  • No screens 30-60 mins before bed.
  • No screens for the 1st 60 mins of your day.
  1. Move more
  • Go for a 10 min walk after each meal
  • Do 5 mins of mobility in the morning
  • Get out of your chair for 2 mins every 60 mins of sitting. 
  1. Plan + prep your meals and week
  • Set aside time on Sunday and Wednesday and batch 2-3 meals
  • Plan out what your week will look like so you don’t get sucked into mindless technology use.


These 3 habits will set a strong foundation for whatever it is you want to work on this year.

This was created in 20s with chat GPT. 2024 is gonna be a weird year with AI!

  1. How to work on flexibility if you always skip it:

If you are stiff as a board and always skip flexibility work, here’s a quick tip. Add it into your rest periods. 

If you’re doing upper body strength work, like a bench press or chin ups, instead of spending your 60-90 s rest reading this email, put that time to use to stretch the opposite part of your body. Here’s an example:

A1. Bench press 5 x 5

A2. Lunge a 5 x 60s

2 Mindset Nuggets

  1. What is fitness giving you?

So much of the fitness industry tells you to suffer and push through gruelling workouts. 

There’s very little discussion about why you’re trying to get fit in the first place. You are walking around in the most incredible piece of machinery ever created, the human body. 

When you look at your body as a vessel that can literally allow you to do anything, it will make you excited. 

The more I go down the skill acquisition rabbit hole the more achievable things become. 

You should not settle for being stuck in a broken body that hinders your life but you should own the position you’re in now and realise with proper training and guidance you can dramatically change your situation regardless of your age. 

Your body is the most important thing in your life. It’s what determines your quality of life so this year, invest heavily in that. 

  1. Community 

This year is my 11th year living outside Ireland. 

I only got home 3 times in the first 8 years I was overseas vs 4 times last year.

The impact of getting home more frequently has been huge.

When I was younger I craved the novelty of new places and exploration.

But as I’ve gotten older I’ve realised the importance of community. 

In hindsight, I was also running away from a lot of issues that occurred at home and the shame I felt as a result. 

When I came back to Europe in 2021, my friend said you’re home to heal and it couldn’t have been truer.

This pattern of running is something I’ve observed with a lot of people in the digital nomad community too. 

Constant travel is exciting but it’s also a way of escaping reality. 

If you grew up in a chaotic unstable household, the chaos of constantly travelling can give a feeling of familiarity and even safety.

So being on the move constantly can feel invigorating but eventually things catch up with you.

I still love travelling and experiencing different cultures but the most important thing that’s hit home over the past 12 months has been connection and community. 

I found massive benefit in seeing loved ones more frequently along with joining a local dance studio and coworking space in Timisoara. 

This is what I’m going to focus on even more this year with a stronger emphasis on in person events with friends, family, peers and clients. 

That being said, the perspectives that travel has given me has allowed me to see the areas I wanted to change at home with fresh eyes and the tools I’ve developed over the years have allowed me to actually make these changes. 

“We travel not only to see new things, but to see with new eyes. Travelling won’t let you escape your problems, but it might help you uncover new perspectives, tools, and inner resources to overcome your problems.”  

1 Quote to Consider

“Before, the internet was an escape from the real world, today, the real world 🌍 is an escape from the internet”


Want to share this issue of 5-Flex via text, social media, or email? Just copy and paste this link: