Happy 5-Flex Friday!

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

1: New coaching program launches next week – Get in before I post it publicly here

2: How this Limerick business owner (& dad) got to 8% bodyfat – blog

3: The Long way is the short cut – Dan John Podcast


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


2 Fitness Concepts

  1. If not now, then when?


Things don’t get less chaotic so learn to start within the chaos. 


I spoke with Steve Kamb from Nerdfitness.com during the week on my podcast (it will be released in the coming weeks). He’s coached over 20,000 people in his online program over the past 15 years. 


Patterns come up when you’re coaching for a long time and with that sample size, Steve is in a very strong position to see what are common issues that come up for clients. 


A person thinking that some time in the future will be easier to start was the #1 trap he said clients fall into.  


You’re life will be just as chaotic in 6-12 months and even if things do calm down, something else might crop up. 


The best time to start was 10 years ago, the second best time to start is today. WE are in January of 2024 so if you feel now isn’t the right time, I’ve got news for you….there never will be a right time. 



  1. On boredom with exercise


Instead of feeling bored with the same exercises, use this curiosity trick and never get bored again. 

  • Take a push up and perform it like you normally do. 
  • Now try it as slowly as possible
  • Now stop at the mid point and bottom on the way up and down.
  • Now shift the weight to the left arm, then to the right arm.
  • Now face your your fingers away from each other, pointing to your toes and facing each other.
  • Now elevate your feet on a box.
  • Now use gymnastic rings for your hands.

These are a few examples of how you can turn one repetitive movement into a hundred fresh variations. Bring curiosity into how you move and you’ll never feel bored with your workouts. 


2 Mindset Nuggets


  1. You are the barrier

I did an interview with my client Patrick during the week. He’s dropped 5kg, is the most mobile and strong he’s ever been at 40 and is just getting started. 


A big nugget of wisdom he shared was how his beliefs held him back. He thought he couldn’t improve his mobility and that things would continue to decline as he got older.


But after 6 weeks, he achieved his goal of getting off the ground without his hands and now he’s onto the next goal. 


He’s also: 


  • More energetic due to the fat loss. 
  • Has saved lots of $$ by stopping ordering take away food.  
  • His relationship with his wife is much improved due to them connecting through cooking at home.


What’s exciting about Patrick’s story is that this is just 12 weeks of small micro changes. His strength, mobility, eating habits, energy levels and relationships will all keep compounding over the next year.


That’s where the magic is with these changes. 


  1. Where would you be in 12 months if you executed the basics relentlessly? 

1 Quote to Consider

 “Even if it’s not your fault, it is your responsibility.” Terry Pratchett 


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P.S. I’m in Tenerife at the moment. It’s hard to beat January sunshine!