Happy 5-Flex Friday!

This week is all about easy mobility without friction. I’ve talked to a lot of clients about friction to start new habits and stop bad ones over the past week. 

1: Creating environments of trust and connection for optimal performance – new podcast

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

2 Fitness Concepts

  1. Trick your future self 

You fail because your goals are too big to execute. 

I love big goals. But, you need small daily “daisy-chain” habits. They connect your current situation to this long term goal. 

Otherwise you get overwhelmed and quit. 

I started juggling 2 years ago but never stuck with it. Last month I set a mini habit of juggling for 60s daily. 

Guess what? 

I’m now juggling daily and getting good. 

Most mornings I don’t want to juggle, but I can’t talk myself out of not doing 60s, so I do it. Some days I do 5 minutes but I’ve stopped skipping days since I made this habit super small.

You can apply this to your mobility training. 

Do 60s of stretching daily. 

Sounds like a waste of time, right? 

But what would happen if you did 60s daily for 365 days?

It will transform your life and your identity with how you show up with health and fitness daily. 

  1. Fat loss made easy 

This month I’m running a TOP SECRET fat-loss experiment on myself. 

I tried this twice in the past 6 months and failed. 

This time around it’s easy and I’m down 2kgs in 2 weeks with the goal of 4 kgs in the month.

This time I focused on the following:

  • Pre bedtime wind down
  • In bed at 10
  • End of day journal
  • Less technology use – walking + workouts without headphone

Important note: It doesn’t feel difficult. In fact I’m not hungry at all. 

I’m 36 now and decided it’s never going to be easier to get into the best shape of my life, so this year I’m pushing things more. 

I’m going to run this with my clients next month as an experiment which should be a lot of fun. 

I’ll keep you posted on the results from us all.

2 Mindset Nuggets

  1. Reduce friction

Friction is what stops you doing the thing. Instagram is frictionless, which is why I can easily spend so much time there.

It’s designed to make it frictionless to get back on. 

Fast food is the same. 

You can have it at your door in 15 minutes. 

Exercise and healthy eating are opposites. So, you have to create a frictionless environment for health. 

My client said on a call this week. 

If his workout gear isn’t ready by his door the night before, he’ll stumble in the dark in the morning. This “friction” is enough to make him skip his workout.

If his runners and gear is laid out, he does his workout. 

Have food you want to eat in clear view – like fruit on your table, and junk you don’t want invisible. 

The less friction, the more you do the thing. 

Same goes for technology, if all the apps are on your phone, you’ll spend more time on apps. 

Prepare for success. If you don’t, you’ll be manipulated into eating crap. You won’t move and will overuse technology. 

  1. It’s not your fault, but it is your responsibility 

If you’re struggling with your mobility and health, it’s not your fault. 

Most trainers will blame people for getting out of shape and letting things go. 

Our modern world has fixed the problems of the past, like disease and starvation. Now, we deal with problems of abundance. 

Heart disease, cancer, diabetes are the biggest killers today and are all lifestyle related. 

This is most likely  how you will die.

Knowing that is powerful.

Even though it’s not your fault to be in this environment, it’s your responsibility to change it for yourself and your family. 

If you want help with this, book a call with me here. 

Client of the week – James

James joined my online program 6 weeks ago and has blitzed it. 

He struggled with getting on a routine and knowing what to do. This was hard because he got a hip replacement last year. 

He found that his options were limited. He could do crazy crossfit workouts or “elderly” workouts. But, the elderly workouts were too basic for his current level.  

He struggled to lose weight for a wedding in January, in fact he gained weight and has to buy a new suit for it.  

In 6 weeks, he lost 23 pounds. He gained muscle and saw a huge boost in his energy. Now, he feels strong and mobile for daily life. 

Our process was to pull all the right levers for his lifestyle to make these shifts. Most important, we gave him a clear path for the training, food, and lifestyle. They fit seamlessly into his busy schedule.  

Overall, we created a structure for eating, working out, and sleeping. It fit with his busy life.

​​If you’re a man over 30 who wants results like this in 2024 click here for a strategy call.


1 Quote to Consider

“Our goal is to make it so there’s as little friction as possible to having a social experience.”

– Mark Zuckerberg, CEO, Facebook

This quote is a prime example of what technology does exceptionally well. 

Reduce friction. 

I don’t know about you but I want more friction around my tech use.

And, less around my training, nutrition, and fulfilling parts of my life.


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