Happy 5-Flex Friday!

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

1: How to build a lifelong exercise habit – Ryan Hurst  – new podcast

2: Bringing Breathwork to Ireland – Ronan O’ Brien – blog

3: A Masterclass on men’s over 40 fitness – Andrew Read – podcast

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


2 Fitness Concepts

  1. The Importance of Mobility in Daily Life

I’m spending the week in Tenerife with my mom and sister. My mom is 66 and 8 years ago she started prioritising her health and fitness. She changed her diet and quit alcohol and smoking.

She lost 30 kgs over a 2 year period with these changes. Up until that point she was on the path to an early death. There is even a chance she might be dead now if she didn’t make those changes back then. 

The past 8 years have been very challenging for her from a mental health standpoint but she’s stuck with her training. She does 10-20 minutes of yoga every morning and walks for an hour or so daily. She also does lake swimming in Ireland year round.

She has been able to take part in all the activities with myself and my sister on this trip because of her physical health. Even though she’s 8 years older, she’s way fitter now than she was back then. 

The changes she has made and the time she invests in her physical health every day is adding years of healthspan to her life. 

So much of the feedback I hear from people online is about how they are “getting older” or “not young anymore”. 

There is no reason why you cannot add years of health to your own life by investing time into it each day. There are no hacks or quick fixes here. Just consistent repetition day in day out. 

Your future self will thank you when you can enjoy trips away like my mom is doing this week. 

  1. Eliminate momentum

Try doing every movement in your next workout with control. Use zero momentum with the movement. These will built a ton of strength and motor control. 

When you “own” every part of the movement you’ll see a far greater cross over into your day to day activities. 


2 Mindset Nuggets

  1. Begin again

It’s the 2nd of February. Most people will have already quit their new years resolutions. If this is you, simply begin again. Beating yourself won’t help you.


  1. What gets measured, gets managed

I see these types of messages from new clients every week. They bring awareness to what they are eating and all of sudden, stop over consuming junk and drop weight. 


1 Quote to Consider

“A ninety year old man was asked to what he attributed his longevity. I reckon, he said, with a twinkle in his eye, it’s because most nights I went to bed and slept when I should have sat up and worried.”

-Garson Kanin


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