Happy 5-Flex Friday!

You are capable of so much more.

This week I had a check in with a client who said something that really resonated with me.

He said he thought the goals he set initially would take a year to achieve. He’s achieved them in 10 weeks and what it’s made him realise is how much more he is capable of.

It opened up a whole new world of possibility to him which is so cool to see.

Before joining the program he struggled to find a program that fit his goals and body as a guy in his late 50s.

Most options out here are either crazy intense workouts for 20 year olds or else some chair yoga program for the elderly. In his late 50s, he felt he wasn’t being served.

Now that he’s rebuild strength and mobility in his lower body and dropped 30 lbs sustainably, he’s excited about what is next for him with his goals.

You are capable of so much more, so set bigger goals 🙂

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

1: Dropping 23 lbs in 6 weeks at 58 whilst building mobility and strength – client interview
2: Finally fix your back pain – Dr. Grant Elliot

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

2 Fitness Concepts

1. Skill cycling

Having a sole focus is much more effective than trying to do everything.
That means neglecting certain areas is okay for a time period.

Skill cycling allows you to go super deep on one area, achieving the thing and then being able to maintain it with minimal time.

An example for myself was the ring muscle up.

I focused heavily on it for 6 months.

Then I achieved it and over the last 3 years I’ve tried to do a muscle up every 3-6 months and can also do 1-2 reps because I own the movement now.

2. Volume

If you want to build muscle, focusing on more exercise volume (sets and reps) is the key. I haven’t trained much volume up until the past 12 months and the results are pretty amazing. I’ve built more muscle and feel much stronger from this approach.

The issue with going for volume initially is it requires your energy and recovery to be dialled in which most people are lacking in.

So proceed with caution.

2 Mindset Nuggets

1.Basic life admin improves everything 

Spending time on basic life admin will save you weeks of stress.
Have a physical and digital file storage system for important files.
Have a digital calendar to work from for all the things in your life that are important to you.

This podcast from Cal Newport goes into this in more details.

2. Losing fat is impossible if you don’t manage your stress

Last month I ran a fat loss experiment and dropped 3kgs whilst building muscle. The habit I focused on most heavily over the 26 day experiment was stress management.

  • Focused on a 60 minute no screen wind down before bed
  • I walked and worked out without headphones
  • Did sauna or had a bath 2-3 days a week.

This reduced my cravings more than anything I’ve ever tried.

So many coaches talk about macros and calories, but that doesn’t matter if you’re stressed out of your mind and using food to pacify yourself.

If you want help getting results like this, book a call here to chat more.

1 Quote to Consider

“You Can Do Anything You Want To Do. You Just Can’t Do Everything You Want To Do.”
George Torok

This is the challenging part of goal setting. It’s being super clear on what you want and letting go of all the other things you’d like to go after.

I always catch myself and have to bring my focus back to what it is I’m going after.

When I chase everything, I get nowhere.

When I have a single goal, I achieve it.

When I have 1 important thing to focus on in a day, I do it.

But I struggle with this daily.

What about you?


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

5 Flex: Lessons from Running my first men’s retreat


P.S. Yogurt, chocolate protein powder and cacao is delicious. My go to treat at the moment.