Think Inspire: Recent Episodes
Podcast By Patrick Hong
Think Inspire is about sharing inspiring stories from ordinary people accomplishing extraordinary things such as starting a new health/fitness goal, starting a new passion project or as simple as not giving up on a situation that has meaning and purpose behind it.
Stress and Freedom Connection: Reducing stress is essential for feeling free. Even with perfect routines, stress can make you feel stuck and block progress, like not losing weight despite consistent effort.
Mental Health and Physical Setbacks: Injuries or setbacks in life can impact confidence and well-being, creating stress that affects not only fitness but other aspects of life. Learning to manage these stressors is crucial.
Mindful Breathing: A simple but powerful tool for reducing stress. Taking one minute a day for mindful breathing or guided meditation can help you avoid reacting negatively to daily stresses.
Setting Boundaries: Learn to say no to protect your personal time and well-being. Self-care starts by prioritizing your own needs, even if it means saying no to others.
Physical Activity as a Stress Reliever: Regular exercise is the best way to relieve stress and boost mental health. If you're feeling low or frustrated, check if you've been consistent in moving your body.
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Claire’s Background and Initial Fitness Journey: Claire was an athlete in high school, participating in track and field and tennis. However, when she started college, her fitness routine became less structured. She joined Planet Fitness but didn’t follow a specific plan. She copied other people’s workouts and didn’t see significant results, despite consistently going to the gym. Her nutrition was unplanned, and she only roughly tracked what she ate, leading to frustration when her weight and fitness didn’t improve.
Turning Point in Seeking Help: After trying on her own for a long time, Claire realized her efforts weren’t working. She followed Coach Pat on Instagram and found his content, particularly his form-fixing videos, helpful. This led her to message him and join the Dream Team Academy (DTA), looking for more structured guidance. Initially hesitant about how online coaching would work, she soon adapted to the program and found it made a big difference.
Struggles with Binge Eating: Before joining DTA, Claire struggled with binge eating, especially when under stress from school or family issues. Her binge episodes often involved eating sweet foods like bakery items and ice cream. Working with Coach Pat, she began to understand the emotional triggers behind her binge eating and developed strategies to manage it, including mindful eating and stress reduction techniques.
Transformation and Results: Through structured workouts, form corrections, and learning how to track her macros, Claire saw significant progress. Her weight dropped from 150 pounds to a consistent range between 132-135 pounds. She gained confidence, feeling comfortable in her body for the first time in years. Now, she can wear fitted clothes and enjoys summer outings with friends, something she didn’t feel confident doing before.
Mental and Emotional Growth: Claire emphasized that the DTA program not only transformed her physically but also mentally. She now uses gym time as an escape from the stresses of school and life. It became her personal time to reset. Additionally, working through her binge eating issues taught her to be more mindful and in control, which has led to healthier habits and a more positive mindset toward her fitness and body.
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Mary's Fitness Journey: Mary shares her journey from being stuck in a gym routine, relying solely on machines, to finding the confidence to lift weights and achieve a toned physique after joining the Dream Team Academy (DTA).
Struggles Before DTA: Before joining, Mary weighed over 200 pounds and struggled with a lack of confidence, which impacted both her personal relationships and self-image. She felt lost in the gym, not knowing how to achieve her goals.
Turning Point: A recurring dream of playing sports, which she missed due to her weight and fitness level, became Mary's wake-up call. Waking up in tears, she realized something needed to change, sparking her fitness transformation.
Impact of Coaching and Community: Mary highlights the importance of structure, guidance, and a supportive community in her transformation. The encouragement from coaches and fellow participants helped her stay motivated and achieve her fitness goals.
Lifestyle Changes and Results: By adjusting her eating habits and implementing discipline, especially on weekends, Mary successfully lost 25 pounds and gained confidence in her appearance. She now feels strong, wears fitted clothes confidently, and has inspired her family to follow healthier habits.
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Mindset Shift: Linda’s journey exemplifies the importance of recognizing when things aren’t right and the power of deciding to make a change. Her transition from stress and self-doubt, to actively seeking help through a fitness program, highlights the significance of taking control of one’s mental and physical health.
Adaptation to New Routines: Despite initial skepticism, Linda adapted to new strategies for her health and well-being. Her willingness to trust a coach and incorporate activities like mindfulness and fitness routines helped her overcome both mental and physical barriers, including back pain and sleeplessness.
Balancing Career and Health: Working 60-hour weeks as a high school principal, Linda struggled to prioritize herself. By gradually implementing positive habits and embracing a healthier lifestyle, she not only improved her physical health but also positively impacted her relationships, becoming more present and engaged with those around her.
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- Megan's Introduction and Achievements: Megan has lost 15 pounds in three months while working out at home, showing her dedication. Her consistency in attending the "fix your form" segment and engaging in the community stands out as a significant part of her success story.
- Juggling Family, Work, and Fitness: Megan is a busy mom of two and a tech supervisor, but she still finds time for fitness. She shares that working from home has helped her balance her responsibilities and find more time to focus on her health, showing how she’s been able to shift her priorities effectively.
- Challenges Before Joining Dream Team Academy: Before joining, Megan struggled with time management, frequent snacking, and inconsistent workout routines. She also faced the challenge of managing weight gain due to a busy lifestyle and less structured fitness and nutrition habits.
- Impact of a Supportive Community: Megan highlights how joining the Dream Team Academy provided her with motivation and support. She values the non-competitive and encouraging nature of the community, which allows her to feel connected and stay on track with her goals.
- Focus on Consistency and Small Changes: Megan advises newbies to focus on making small, manageable changes, especially with nutrition, and not try to tackle everything at once. She emphasizes the importance of asking questions, even if they seem small, as a way to stay engaged and learn from the supportive community around her.
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Introduction to Ellen's Journey: Coach Patrick introduces Ellen from Dream Team Academy, highlighting her unique goal of gaining weight and muscle instead of losing weight, which sets her apart from most clients. Ellen successfully gained 14 pounds of muscle without gym access, maintaining and even improving her abs.
Following Macros for Success: Ellen shares that following her macros consistently was the key to her success. She emphasizes the importance of hitting her macro goals every day, which allowed her to build muscle and stay lean without sacrificing her abs. This reveals the role of personalized nutrition in fitness transformations.
Challenges with Home Workouts: Ellen talks about the challenges she faced with limited gym equipment at home, such as not being able to increase weights regularly. Despite this, she adapted by performing exercises slowly and focusing on form, trusting the process to still achieve results.
Crafting Homemade Gym Equipment: Ellen had to get creative by crafting her own gym equipment, such as a squat rack, using what she had available. Her resourcefulness in building equipment at home reflects her determination and commitment to achieving her fitness goals despite the lack of resources.
Mental Health and Fitness: Ellen shares a deeply personal aspect of her journey, revealing that prior to joining Dream Team Academy, she struggled with poor mental health, including suicidal thoughts. Through fitness, she improved her physical and mental well-being, emphasizing the powerful connection between exercise and mental health.
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Introduction to Heather's Journey: Coach Patrick introduces Heather from the Dream Team Academy, highlighting her incredible achievement of losing 15 pounds since the start of the year and 25 pounds overall. Heather's story emphasizes the success of her fitness journey, which inspires others.
Heather's Motivation and Beginning: Heather shares how she got started in fitness, initially through group exercises and boot camps. She was inspired by a coach who advised her to focus on lifting weights for the body transformation she wanted. This shifted her focus from cardio to strength training, eventually leading her to join Dream Team Academy.
Challenges Faced During the Journey: Heather talks about the struggles she faced during her fitness journey, particularly a rut she hit around the holidays in December. She mentions overeating and emotional eating, acknowledging how important it was to track everything and dig deeper into her emotions to understand her triggers.
Balancing Life and Fitness: Heather shares how she learned to balance her social life and fitness goals. Over time, she realized that she could incorporate social outings and occasional indulgences into her routine without derailing her progress. This was a turning point in making her fitness journey sustainable and enjoyable.
Age as Just a Number: Heather, in her 50s, emphasizes that age is just a number when it comes to fitness. She encourages others in her age group not to be afraid of lifting weights or pushing themselves. Her determination and energy inspire others, showing that with consistency and the right mindset, significant transformations are possible at any age.
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Understanding Plateaus in Fitness: Coach Patrick explains what a plateau is in a fitness journey—when progress stalls and the scale doesn’t budge despite consistent effort. He emphasizes that it’s a common issue that shouldn’t lead to quitting but instead requires a solid game plan to overcome.
Five Common Mistakes Leading to Plateaus: Patrick identifies the top five mistakes people make during a plateau, including:
- Poor and inconsistent protein intake.
- Overconsumption of fats.
- Inaccurate tracking of macros.
- Eating too few calories, leading to metabolic slowdown.
- Inadequate meal timing.
Increasing Protein Intake: Patrick stresses the importance of consuming one gram of protein per pound of body weight for fat loss and recovery. He suggests options like protein powders, protein bars, and lean protein sources (chicken breast, eggs, fish) to meet these goals.
Monitoring Fat Intake and Reading Labels: He advises on being mindful of fat intake, particularly when buying prepackaged food. High-fat content can push you into a calorie surplus, so reading food labels and opting for lean cuts of protein is essential to avoid excess calorie consumption.
Consistency and Patience: Patrick emphasizes the importance of staying consistent and patient in the journey, especially when overcoming plateaus. He encourages listeners to maintain healthy habits, avoid drastic changes, and continue with their program to achieve long-term results. He wraps up by offering his support through his Dream Team Academy for those seeking further guidance.
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The Importance of Nutrition Over Exercise: Coach Patrick tackles the common debate about whether exercise or nutrition is more important for achieving fitness results. He shares that nutrition plays a crucial role, and poor eating habits can sabotage even the best workout routines.
Client Transformation Story (Vesna): Patrick shares the story of Vesna, a client who initially struggled with her nutrition, eating only twice a day and consuming mostly sweets. Despite attending workouts, she wasn’t seeing results until she embraced the importance of consistent, nutrient-rich eating. She lost 9kg in 12 weeks, showcasing how proper nutrition leads to body transformation.
Consistent Meal Timing: One of the key reasons people struggle with hunger and overeating is the lack of consistent meal times. Patrick emphasizes the importance of setting specific times for meals, whether it's a 9-to-5 schedule or a shift work situation. Meal timing ensures consistent energy levels and prevents overeating.
Strategies for Better Nutrition: Patrick provides five strategies to improve nutrition:
- Eat small, frequent meals.
- Include nutrient-dense foods like nuts, trail mix, and smoothies.
- Use liquid nutrition like protein shakes and soups for efficiency.
- Focus on time management to ensure proper meal scheduling.
- Practice mindful eating, slowing down and savoring food while eliminating distractions.
Addressing Relationship with Food: Patrick encourages listeners to build a positive relationship with food, especially if they have had negative childhood experiences with it. He stresses the importance of understanding nutrition, learning about macros, and breaking free from past narratives that may no longer serve their current health goals.
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Acknowledging Individual Differences During Menstrual Cycles: Coach Patrick emphasizes that each woman experiences her menstrual cycle differently, and this affects their workouts. Some can train hard without issues, while others may feel paralyzed or weak during certain phases.
Understanding the Four Phases of the Menstrual Cycle: Coach Patrick explains the four phases of the menstrual cycle—menstrual, follicular, ovulation, and luteal—and how hormonal changes during each phase can influence energy levels, mood, and physical performance. This sets the foundation for understanding how to tailor workouts during each phase.
Training Recommendations by Phase: Specific workout adjustments are recommended for each phase:
- Menstrual phase: Low-intensity exercises and reduced weight.
- Follicular phase: Higher-intensity workouts due to rising energy levels.
- Ovulation phase: Peak performance phase, often the best time for setting personal bests.
- Luteal phase: Focus on moderate-intensity workouts with attention to form and technique.
Adaptability and Flexibility in Workout Routines: The importance of listening to one’s body is emphasized. Women are encouraged to adjust workouts according to how they feel, particularly during their menstrual phase, while still maintaining a level of consistency to stay on track with their fitness journey.
Nutrition and Recovery During Menstrual Phases: Proper nutrition and recovery are essential during the menstrual cycle. Focus on nutrient-dense foods, hydration, anti-inflammatory foods like berries, leafy greens, and healthy fats, and prioritize sleep to manage fatigue and hormonal changes.
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Nancy's Personal Turning Point: Nancy's husband being diagnosed with cancer made her realize she needed to take better care of herself. This life-changing event pushed her to prioritize her health and fitness, leading her to seek out the Dream Team Academy for guidance.
Struggles with Inconsistency: Nancy admitted to struggling with inconsistency in her fitness routine and nutrition due to lack of structure and guidance. She often made excuses to skip workouts and indulged in unhealthy eating, which left her feeling bad and stuck in a negative cycle.
Overcoming Misconceptions About Nutrition: Before joining the Dream Team, Nancy followed strict and unhealthy eating habits, such as skipping meals and avoiding carbs. Joining the program changed her perspective on nutrition, helping her embrace a balanced diet without guilt, which has positively impacted both her physical and mental health.
Transformation in Mindset and Fitness: Nancy experienced a significant mindset shift, becoming more disciplined and consistent in her fitness journey. She now eats without guilt, stays on track with her macros, and no longer feels bound by past fears or limiting beliefs.
Becoming a Role Model and Coach: As a result of her personal transformation, Nancy not only achieved her fitness goals but also became a coach within the Dream Team Academy. She now helps inspire others, including her husband, to adopt healthier habits and make positive lifestyle changes.
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Poonam's Fitness and Energy Transformation: Before joining the program, Poonam struggled with low energy and felt lazy after stopping her previous routine of keto and boxing. She found Coach Patrick's program on Instagram and decided to take a chance, which led to a significant transformation in her fitness and energy levels.
Insecurity about Shoulders and Back: Poonam mentions feeling insecure about her shoulders and back due to societal pressure to be skinny. These were her target areas, and after working on them through the program, she gained the confidence to wear sleeveless outfits, including a sleeveless dress at a wedding.
Achieving a 92-Day Step Streak: Poonam consistently completed 10,000 steps daily for 92 days, a major personal achievement. She described running around at home to meet her step goal, showing her commitment and perseverance.
Challenges with Sleep and Water Intake: One of Poonam’s biggest challenges was maintaining proper sleep and staying hydrated, which impacted her energy levels and gym attendance. However, she worked on developing a better routine for both, helping her improve overall well-being.
The Impact of Community and Family Support: Poonam's sister was a significant part of her fitness journey, with both of them joining the program together. Poonam was not only motivated by her own progress but also supported her sister, leading to both of them improving their fitness and mindset. The sense of community through the program and challenges also played a key role in her success.
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- Megan's Rock Bottom and Turning Point: Megan shares that she hit her lowest point when she had a full plan to end her life. This was the critical moment that made her realize she needed to make a drastic change to survive.
- Finding the Dream Team Academy: Megan talks about how she discovered Coach Patrick's Instagram page, which led her to join the Dream Team Academy. This was a life-changing decision that introduced her to a structured fitness and nutrition program.
- Transformation and New Goals: After a year and a half, Megan went from planning to end her life to setting ambitious fitness goals, including participating in a deadlift competition and a fitness race. Fitness became her passion and hobby.
- Increased Confidence and Positive Impact on Relationships: Megan reflects on how her newfound confidence has improved her relationships and her life overall. She no longer seeks validation and surrounds herself with positive influences, cutting out people who no longer serve her well.
- Inspiring Others: Megan shares how her transformation has had a ripple effect on others. She is now a source of motivation for her community and online followers, receiving positive feedback from people who admire her determination and journey.
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Introduction & Purpose of the Podcast: Coach Patrick welcomes listeners to the "Newbie Games" podcast, aiming to help beginners navigate exercise and nutrition basics without confusion. He sets the tone for a coaching session designed to overcome personal challenges.
Focus on Individual Struggles: The coaching session starts with Coach Patrick addressing participants’ struggles. He prioritizes those attending live, focusing on personal struggles and breakthroughs for each individual.
Client Success Story (Mary): Mary’s success is highlighted, celebrating her progress from a size 14/16 to a size 10, and achieving a new weight low of 172.6 lbs. Coach Patrick reflects on her starting weight of 185-200 lbs and how she's overcome past challenges with consistency.
Nutritional Adjustments: The discussion delves into Mary’s challenges with adjusting to new macronutrient goals, particularly a higher protein intake and lower fat, highlighting her difficulty in planning and sticking to these new dietary adjustments.
Meal and Macro Evaluation: Coach Patrick evaluates Mary's meals and gives feedback on her daily intake of oats, salmon, potatoes, and tuna, ensuring she meets her protein goals while maintaining proper balance between fats and carbs.
Energy Levels and Training: The coach advises on balancing energy and workouts, especially regarding carb intake, pre-workout meals, and adequate sleep. He encourages Mary to maintain at least seven hours of sleep to support her fitness goals.
Future Progress Goals: Coach Patrick encourages Mary to continue pushing forward, aiming to reach under 170 lbs by the end of September and gradually increasing her calorie intake to maintain muscle and achieve long-term fat loss and strength gains.
Budgeting and Nutrition (New Client): A new client expresses financial struggles affecting her ability to maintain proper nutrition. The conversation focuses on budgeting strategies, grocery shopping tips, and meal planning on a tight budget to sustain protein intake throughout the month.
Body Image and Mental Barriers: Several clients discuss overcoming body image issues and how their mindset has shifted as they’ve progressed. Personal affirmations and reflecting on past successes help them stay motivated despite ongoing challenges.
Group Support and Advice: Other participants share insights on overcoming personal fitness and nutritional challenges, such as staying consistent with steps, managing food temptations during social gatherings, and balancing fitness with life demands.
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Mindset Shift: Khushleen’s journey illustrates the power of overcoming skepticism and embracing change. Her transition from feeling overwhelmed and doubtful about her health to trusting the coaching process emphasizes how a positive mindset and openness to new approaches can significantly impact personal growth.
Adaptation to New Strategies: Khushleen’s experience with learning about fitness routines and overcoming initial challenges highlights the importance of adapting to new strategies. Despite starting with difficulties, her dedication to understanding and applying new methods, like gym routines and diet adjustments, has been crucial to her progress.
Balancing Life and Fitness: Khushleen’s success showcases the effectiveness of discipline and time management. By prioritizing fitness and integrating it seamlessly into her busy life as a full-time worker and pageant contestant, she has managed to balance her responsibilities and workout schedule effectively.
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Mindset Shift from Weight to Well-being: Grace’s journey underscores the significance of shifting focus from a specific weight goal to prioritizing overall well-being. This mindset change allowed her to embrace a healthier relationship with her body, leading to more sustainable growth.
Overcoming Social Pressures: Grace’s ability to navigate social pressures, particularly during a no-drinking challenge, highlights her commitment to her fitness goals. Her success in maintaining focus despite external challenges exemplifies resilience and determination.
Celebrating Progress and Achievements: Grace’s journey emphasizes the importance of recognizing and celebrating non-scale victories. Her shift in celebrating progress by noticing positive changes, such as reduced cellulite, reflects her evolved perspective on personal achievement.
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**Key Takeaways:
Embracing Change:** The transcript highlights the importance of moving past initial doubts and skepticism to fully embrace change. This shift in mindset is crucial for personal growth and effectively adapting to new processes or ideas.
Commitment to Learning: The focus on learning and applying new strategies, such as understanding macros and flexible dieting, underscores the necessity of dedication and perseverance in mastering new skills and concepts.
Effective Time Management: The ability to balance various aspects of life, including professional responsibilities and personal commitments, demonstrates the significance of effective time management and discipline in achieving goals.
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Mindset Shift: Laura’s journey illustrates the power of moving past skepticism and initial doubts to embrace change. Her shift from uncertainty to trust in the coaching process highlights the importance of a positive mindset and willingness to try new approaches.
Adaptation to New Strategies: Laura’s experience with learning about macros and flexible dieting underscores the significance of adapting to new nutritional strategies. Despite initial difficulties, her commitment to understanding and applying these concepts has been crucial to her progress.
Balancing Life and Fitness: Laura’s success demonstrates the effectiveness of discipline and time management. By making fitness a priority and integrating it into her daily routine, she has balanced her full-time job, family responsibilities, and workout schedule effectively.
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Key Takeaways:
- Mindset Shift: Jo's experience highlights how initial fears about becoming "too bulky" can be overcome with the right mindset and support.
- Supportive Community: The DTA community plays a crucial role in providing encouragement and helping members overcome challenges, such as gym bullying.
- Discipline Over Motivation: Jo attributes her success to discipline and a strong commitment to her goals, rather than relying solely on motivation.
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Key Takeaways:
- Fad diets and weight loss supplements like Hydroxycut may have potential side effects and are often unnecessary. Instead, focus on sustainable approaches like macro tracking and consuming adequate protein.
- Medications like Ozempic, while used to treat type two diabetes, can have negative side effects and may not lead to long-term weight loss success.
- Weight Watchers may not provide the necessary education and understanding of nutrition and can lead to unsustainable habits.
- The DTA (Data-Driven Training Academy) way emphasizes macro tracking, progressive overload, and rest and recovery for sustainable and long-term fitness success.
- Health should be a priority, and investing in one's health through proper
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Key Takeaways:
- Consistency and discipline are key to achieving fitness goals. Setting realistic and achievable goals, celebrating small wins, and finding accountability can help maintain motivation.
- Glute training involves a variety of exercises that target different muscle fibers. It is not limited to squats and can include movements like hip thrusts, kickbacks, and back extensions.
- Proper nutrition, including sufficient protein intake, is essential for muscle repair and growth. Hydration, portion control, and balanced macronutrient distribution throughout the day are also important.
- Investing in a coach or mentor can provide guidance, accountability, and personalized support on your fitness journey.
- Developing a healthy perspective on body image involves self-acceptance, gratitude for what your body is capable
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Key Takeaways:
- Following macros and hitting daily goals is crucial for building muscle and maintaining abs.
- Consistency and dedication are key to achieving fitness goals, even without access to a gym or equipment.
- A supportive community, like the Dream Team Academy, can provide motivation and encouragement throughout the fitness journey.
- Taking five minutes to warm up before a workout can help boost energy and motivation.
- Investing in one's health and fitness is essential for overall well-being and personal growth.
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- Liliana's weight loss and body transformation journey during menopause showcases the importance of nutrition in achieving fitness goals.
- Tracking macros and following a structured eating routine can lead to significant weight loss and muscle building results.
- Liliana's supplement regimen, including oregano oil, evening primrose oil, multivitamins, magnesium, zinc, and creatine, has supported her weight loss and overall health.
- Liliana's dedication to her fitness routine and consistent tracking of macros have been key factors in her success.
- The Newbie Games coaching program has been instrumental in Liliana's transformation, providing her with guidance and support.
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- Megan's fitness journey was driven by her desire to improve her mental and physical health, overcome exhaustion, and keep up with her son.
- Turning to a supportive community and an accountability partner was crucial for Megan to break the cycle of depression and maintain workout and nutrition consistency.
- One of Megan's strategies for staying motivated is to emphasize what can be controlled, coupled with supportive self-talk.
- Megan's past failed diets and her newfound understanding of macros highlight the importance of proper nutrition education in sustainable weight loss.
- As a librarian, Megan now leads programs on mental health, drawing upon her experience to foster well-being in her community.
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- Give yourself grace and don't feel guilty for experiencing setbacks or injuries.
- Seek professional help, such as physiotherapy, to aid in your recovery process.
- Lower your weights and modify your workouts to accommodate your injury while still staying active.
- Trust the process and be patient with your body's healing journey.
- Focus on rest, stretching, and proper form to facilitate a smooth recovery.
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- Cardio can be beneficial for toning up and losing weight, but it is not the only factor in achieving these goals. Proper nutrition and weight training also play important roles.
- There are different types of cardio, including high-intensity and low-intensity options. The choice of cardio depends on individual preferences, time availability, and specific goals.
- Overweight individuals should focus on low-intensity, steady-state cardio to minimize the risk of injury and put less stress on the body.
- Individuals with lower body fat percentages can incorporate high-intensity cardio, such as sprints and interval training, to maximize fat burning and improve athletic performance.
- It is important to communicate any injuries or limitations to a coach or trainer to ensure that cardio workouts are safe and effective.
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- Understanding the ego: The ego is the part of our identity that seeks validation or protection. It can hinder our body transformation results by causing comparison, fear of failure, and obsession with perfection.
- Impact of ego on body transformation: Ego can lead to inconsistency, skipping workouts, and dissatisfaction with progress. It can create stress, anxiety, and a negative mindset, hindering overall success.
- Overcoming the ego: Building self-awareness and recognizing ego-driven thoughts and actions is the first step. Embracing humility, setting realistic goals, practicing gratitude, and surrounding oneself with a supportive community are key strategies to overcome ego and achieve long-term success in fitness.
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**Macros, consisting of proteins, fats, and carbs, play a vital role in fueling the body and supporting muscle growth.
Eating more of the right foods, rather than focusing on eating less, is key to achieving fitness goals.
Protein-rich food sources include eggs, chicken breasts, steak, fish, and Greek yogurt.
Healthy fats, such as walnuts, avocado, chia seeds, and flaxseed oil, are important for hormonal balance and overall health.
Good carbs, like brown rice, quinoa, oats, and bananas, provide fiber and sustained energy for workouts.
Tracking macros and adjusting them based on individual needs and goals is crucial for success.
Common mistakes to avoid when tracking macros include lack of accuracy in food measurements, perfectionism, and not tracking consistently.**
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- Sustainable weight loss requires the right tools and support system.
- Growing up in a culture where food is central can contribute to unhealthy eating habits.
- Strength training and focusing on building muscle can lead to long-term success.
- Giving oneself grace and not beating oneself up over slip-ups is crucial for maintaining a positive mindset.
- Being part of a supportive community can provide motivation and encouragement throughout the weight loss journey.
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Key Takeaways:
**Intermittent fasting is a strategy that can be used for weight loss and improving insulin sensitivity.
There are different methods of intermittent fasting, including the 16/8 method, the 5/2 diet, eat-stop-eat, alternative day fasting, and the warrior diet.
Intermittent fasting can help break unhealthy eating habits, such as snacking and emotional eating.
It is important to create a calorie deficit for weight loss, regardless of whether you are practicing intermittent fasting or not.
Intermittent fasting can be beneficial for individuals who have poor time management or who travel frequently.**
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- Developing a bulletproof mindset is essential for achieving fitness and life goals.
- Breaking away from negative influences and surrounding oneself with a supportive community is crucial for personal growth.
- Slaying the morning by establishing a positive morning routine sets the tone for a successful day.
- Visualizing goals and creating a blueprint for success helps to stay focused and motivated.
- Prioritizing self-care and self-compassion is key to maintaining a healthy mindset and overall well-being.
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1. ***Setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) is crucial for success in any area, including fitness and personal development.
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Intrinsic motivation, a driving force that goes beyond external validation, is key to sustained effort and long-term accomplishment.
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Building successful habits creates a foundation for achieving goals and is essential for momentum and progress.
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Embracing growth and avoiding stagnation requires continuous learning, striving for improvement, and challenging oneself.
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"Atomic Habits" by James Clear is recommended as a resource for developing effective habit-building strategies.***
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- Set intentions and stick to core values during the festive season.
- Prioritize self-care activities, such as exercise and meditation, to manage stress.
- Set a budget and plan ahead for gift-giving and decorations.
- Consider alternative gift-giving options, such as experiences or homemade gifts.
- Practice responsible drinking by setting limits and alternating drinks with water.
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- Set realistic goals for the holiday season.
- Incorporate physical activity into holiday celebrations.
- Practice mindful eating and enjoy each bite.
- Make smart substitutions in holiday dishes.
- Plan ahead for success and prioritize self-care.
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**1. Testing your strength does not mean lifting heavy weights with poor form.
-
Maximal strength testing provides a clear benchmark for your current strength level.
-
Rep range assessment helps in designing the right training protocol for progress.
-
Functional movement tests, such as squats and push-ups, are vital for everyday activities and injury prevention.**
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**1) An early wake-up time can help synchronize your circadian rhythms and optimize energy levels.
2) Drinking water in the morning helps rehydrate the body and kickstart metabolism.
3) A nutritious breakfast with protein, fiber, and healthy fats can set the tone for a healthy day.
4) Quality sleep is crucial for physical and mental health, and a consistent sleep routine can contribute to better sleep patterns.
5) Mindfulness or meditation can help decrease cortisol levels and improve focus.**
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- Extreme crash diets and fad diets are not sustainable methods for fat loss.
- Over-reliance on supplements can lead to nutrient imbalances and muscle loss.
- Excessive cardio can result in overuse injuries and burn through muscle.
- Skipping meals can slow metabolism and lead to overeating later.
- Ignoring strength training can result in muscle loss and a reduced metabolic rate.
- Lack of sleep and high-stress levels can disrupt hormonal balance and promote fat gain.
- The most effective way to lose body fat is to maintain a sustainable calorie deficit tailored to individual needs.
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- Trust the process and be a student, even if you think you know everything
- Surround yourself with a positive and supportive community
- Be open to learning and trying new approaches to nutrition and exercise
- Find a coach who can provide guidance and accountability
- Celebrate every win, no matter how small its is
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- Megan lost 35 pounds and gained muscle, including visible abs, through the Dream Team Academy.
- She found confidence and mental clarity through her physical transformation.
- Megan's experience highlights the positive impact of a supportive community and structured routine.
- Overcoming depressive thoughts and self-doubt was a significant challenge, but Megan's mindset shifted as she focused on her progress and growth.
- Megan's advice to others is to take a leap of faith and join a program like the Dream Team Academy, as there is nothing to lose and much to gain.
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**Break the cycle of doubt by focusing on building competence and confidence.
Avoid body comparisons and unrealistic beauty standards.
Stop judging yourself and worrying about what others think in the gym.
Let go of perfectionism and set realistic, measurable goals.
Celebrate small wins and create a reward system to stay motivated.
Utilize a supportive community to share achievements and receive positive energy.
Take progress photos to track body composition changes and build confidence.
Journaling can help develop self-love and strengthen the relationship with oneself.
Seek internal validation rather than relying on external validation from others.**
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**Quick fixes may lead to short-term weight loss but often result in long-term weight gain.
Extreme calorie restriction can lead to muscle loss and metabolic adaptation.
Nutritional deficiencies and hormonal imbalances are common side effects of quick fixes.
Rapid weight loss increases the risk of muscle and joint injuries.
Mental health can be negatively impacted by extreme diets and rapid weight loss.**
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Binge eating often stems from not being mindful and snacking when feeling negative emotions or in a mindless state.
Identifying emotional triggers and practicing self-compassion can help break the cycle of binge eating.
Developing structured meals and savoring each bite can promote healthier eating habits.
Seeking support from a community, such as the Dream Team Academy, can provide encouragement and guidance in overcoming binge eating.
Increasing physical activity and engaging in activities that promote positive emotions, such as yoga or meditation, can contribute to a healthier lifestyle.
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
**Giving up on fitness goals can lead to a negative cycle and a downward spiral of negative habits and behaviors.
Reframe setbacks as opportunities for growth and maintain a positive mindset to stay on track.
Abandoning regular exercise and proper nutrition can have negative consequences on one's health, relationships, and overall quality of life.
Missed opportunities in various aspects of life, such as job interviews and social gatherings, can result from neglecting one's health and fitness goals.
Long-term impacts on the quality of life and longevity should be considered when making decisions about health and fitness.**
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**Bulking involves creating micro tears in the muscles through resistance training, which leads to muscle hypertrophy and increased metabolism.
Progressive overload, increasing weight or reps, is crucial for muscle growth during bulking.
Adequate protein intake is essential for muscle recovery and growth during bulking.
Meal preparation and planning are crucial for successful bulking, including shopping at bulk food stores and having a consistent meal schedule.
It is normal to gain some body fat during bulking, but gradual weight gain and proper training can minimize excessive fat gain.**
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**Mindful eating and awareness are essential in identifying trigger points for sugar cravings.
Keeping a food diary helps track daily food intake and patterns related to sugar consumption.
Opt for whole, unprocessed foods and healthy snacks to make smart food choices and reduce sugar cravings.
Managing stress through stress management techniques and making lifestyle changes can help curb sugar cravings.
Surrounding oneself with a supportive social network is crucial in reducing sugar cravings.**
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**Short workouts can be just as effective as longer ones, as long as they are intense and focused.
Prioritize your fitness routine by scheduling it into your calendar and sticking to the schedule.
The three-by-three nutrition plan involves meal prepping three times a week with three proteins, three carbohydrates, and three fruits/vegetables.
And don't forget to follow and subscribe to my social media accounts.*TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG*
Strength training for women helps build muscle, increase metabolism, and enhance overall health.
Lifting weights does not make women bulky; it leads to a lean and toned physique.
Before a strength workout, consume a balanced meal with protein and carbs; after the workout, have a protein-rich meal with complex carbs, fruits, vegetables, and healthy fats.
Stay hydrated, eat a small snack before workouts, and avoid heavy meals to maintain energy levels during a workout.
Surround yourself with a supportive community, focus on personal progress, and practice positive self-talk to stay motivated and overcome self-doubt.
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
Personal development allows individuals to break free and achieve results.
Pain can be a powerful motivator if used wisely.
Taking action and raising one's standards are essential for personal growth.
Revenge bodies may provide temporary satisfaction, but self-love and personal fulfillment are more important.
Summer bodies are made in winter; start working towards your goals now.
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Key Takeaways:
- Strength comes from pressure and difficult conversations are necessary for growth.
- Traveling can be challenging and disrupt routine and structure.
- The Dream Team Academy has had a transformative impact on the lives of its members.
- Strength is not defined by physical attributes but by the ability to show up and persevere.
- Looking back at how far you've come can provide motivation and perspective.
Quotes:
- "Strength comes from pressure. Pressure builds diamonds."
- "The truth hurts, but the truth will set you free."
- "Being the strongest version of you means moving through the pain. The journey is the way."
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5 mindset hacks to build a bulletproof mindset
#1 - Start Small and win the morning
#2 - Prep Food Night Before
#3 - Audit Your Circle - Energy cannot be created or destroyed, it can only be transferred
#4 - Lean Into Fear
#5 - Embody Gratitude
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Pain points
- Making excuses
- Living with regret
- Low self-esteem
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Pain Points of avatar
- Skinny Fat
- Don’t like what they see in the mirror
- Going through a breakup
3 secrets to solution
- Cardio and dieting can only get you so far
- Think about how you feel everyday as oppose to how you look
- Do it for yourself
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Overview: In this podcast, we will discuss the essentials of nutrition for beginners who are trying to lose 10 kilos in a healthy and sustainable way. I will go over my 5 secret nutrition tips on how to lose 10kgs and keep it off forever.
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
Terri is currently in the middle of her no excuses newbie challenge and is already seeing significant changes in her body! Mainly her legs.
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In todays episode, I talk about the 5 secrets to breaking the cycle of making excuses
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
**In todays episode, we talk about how to manage your weight with PCOS with a nutritionist Laura. We also talk about how to destroy PCOS!
And don't forget to follow and subscribe to my social media accounts.*TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG*
And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG
In today’s episode, we talk about 3 things I wish I had known when I started out in the gym.
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In today’s episode, we talk about making healthy choices when you’re eating out or when you are at social events aka weddings, bdays and special occasions
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**In today’s episode, we talk about making yourself proud on your fitness journey.
And don't forget to follow and subscribe to my social media accounts.*TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG*
**In today's episode, we talk about the best way to lose weight and a few tips to get you started with your diet and exercise routine.
And don't forget to follow and subscribe to my social media accounts.*TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG*
**In today's episode, we talk about who I am, what this podcast is all about, and the 3 secrets to getting in the best shape of your life in 2023.
And don't forget to follow and subscribe to my social media accounts.*TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG*
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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RISE!!!!
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I'M TIRED.....
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The Scale Is LYING to YOU!
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Why I started and comitted to help change peoples lives....
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Petar Transforms AGAIN part 2!
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I sit here in mexico thinking, how did I create my dream life? heres how....
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I was scared
I was beaten
I was tired
I was exhausted
I was losing
Felt like everything around me was collpasing, my career, my relataionship, my fitness and I couldn't seem to get inspired
That all changed....
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Eat Breakfast Every Day. ...
Close the Kitchen at Night. ...
Choose Liquid Calories Wisely. ...
Eat More Produce. ...
Go for the Grain. ...
Control Your Environments. ...
Trim Portions. ...
Add More Steps.
Have Protein at Every Meal and Snack
Switch to Lighter Alternatives.
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A successful life is NOT about balance... heres why.
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What you need to hear NOT what you want to HEAR
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How to stay consistent by adopting this mindset in 2022
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Eating For Fat Loss When You Have No TIME!
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Why having a supportive partner MATTERS
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Faith hits Pbs in her squats and goes from skinny fat to 24/7 booty gains!
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Fad DIETS will never beat a sustainable program that compliements your lifestyle. Adjustments to any diet program is a MUST to help you get results.
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I often wonder, with all this hard work and discpline, who is going to come to my funeral?
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Thank you for supporting this podcast! If you can get any inspiration from this channel, than this special podcast is for you! Procrastination NOMORE!
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I’m JUST not good ENOUGH…
Do you constantly say this to yourself?
If so….
What about this?
I need to cut carbs because my muffintop is embarrasing
I need to exercise but I’m too lazy to do it on my own
I need to lift weights but I don’t want to get too bulky
I need to put myself first because I’m so sick of getting cheated on
Then this episode is for you! I will show you to turn darkness into LIGHT with this one decision.
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How to create the most perfect meal for fat loss EXPLAINED!
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I answer all FAQ!While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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“𝑷𝒂𝒕𝒓𝒊𝒄𝒌… 𝒅𝒐𝒏’𝒕 𝒔𝒎𝒐𝒌𝒆 𝒄𝒊𝒈𝒂𝒓𝒆𝒕𝒕𝒆𝒔, 𝒅𝒐𝒏’𝒕 𝒈𝒂𝒎𝒃𝒍𝒆 𝒂𝒏𝒅 𝒑𝒍𝒆𝒂𝒔𝒆 𝒅𝒐𝒏’𝒕 𝒈𝒆𝒕 𝒂 𝒅𝒐𝒈”
So what did I do? 🧐
I got a dog two weeks later 🐶
My grandma was one of the most influential people in my life because whenever my dad kicked me out of home, my grandma would always whisper in my ear.
“Your dad is testing you…” 🤫
My grandma helped me, many of times get through some of the traumatic experiences in my life when I felt terribly alone
Anytime I had a problem, my grandma was there
The problem now is, she’s no longer aroundWhile you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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**Get That First Step IN….
In Australia, the average adult accumulates about 7,400 steps a day.
The average American/Canadians walks 3,000 to 4,000 steps a day
Benefits Of Priotising Steps -
1) REDUCES STRESS. It's the perfect way to zone-out and rid yourself of any daily stress.
2) MAINTAINS A HEALTHY WEIGHT.
3) DISCOVER NEW PLACES.
4) SAVES MONEY.
5) WALK AND TALK.
6) INCREASES ENERGY LEVELS. ...
7) IMPROVES SLEEP.
8) Free Education/Insights**While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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𝙏𝙧𝙖𝙙𝙚 𝙮𝙤𝙪𝙧 𝙛𝙞𝙣𝙜𝙚𝙧 𝙥𝙤𝙞𝙣𝙩𝙞𝙣𝙜 𝙩𝙤 𝙩𝙖𝙠𝙞𝙣𝙜 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙞𝙗𝙞𝙡𝙞𝙩𝙞𝙚𝙨 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙗𝙨 𝙚𝙭𝙘𝙪𝙨𝙚𝙨
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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I believe in life there are lessons being taught during our most difficult moments and its up to us as individuals to grow from all the pain. Pain + Reflection = Progress
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Macro counting helps you understand where those calories are coming from and how they affect your body. It also helps you understand that not all calories are created equal.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Importance of setting goals for the week
- You have something to aim for
- You have to take responsibility
- You hold yourself to a higher standard
- You finally achieve your goals
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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The more consistent you are with your workouts the more consistent you are with receiving success in your career
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
Are you letting your family down?
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
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After priotizing herself and losing 18 lbs
I've been able to overcome my insecurities.
I stopped caring and comparing myself to others while working out.
I'm only focused on myself, and working towards my goals and dream body.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
After priotizing herself and losing 18 lbs
I've been able to overcome my insecurities.
I stopped caring and comparing myself to others while working out.
I'm only focused on myself, and working towards my goals and dream body.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
Adherance to a PROGRAM is what Matters! Not the fancy workout plans or diets!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
- Water Intake
- Sleep
- Meal Frequency
- Exercise Consistency
- Mindset Hacks
These are 5 habits you want to MASTER ! Master your habits , Master your life!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
It's not easy for me to say this but I put alot of burden on my shoulders to "carry the load" and it caught up
If im not looking after myself than who will....
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
Easy nutrition strategies that you can implement to help you stay healthy and fit on the go...
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
Today I podcast with one of the DTA coaches Joanna Luc and we talk about how to avoid injuries and what to do if you do get injured!
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
- Pack your gym back
- Have a warm up ritual
- Start with compound movements
- Stay at a RPE of 50
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
What it requires to be THAT guy!!!
In todays podcast I talk about needed the 3 A's to be successful
Attraction
Aesthetics
Authority
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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WHY?
Well because if you’re giving love or advice from an empty cup, what are you actually giving?
probably NOTHING!
So be unapologetically selfish
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
I have recently re-discovered an unlock in my producitivty and I want to share with you some of the HUGE wins
Its has in my life and how you can discover this UNLOCK as well.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
He’s at phases 1 of his training and putting in muscle is the #1 Goal
When Jordan first came to me he wanted to gain some strength back and feel confident in the gym again
He was struggling with motivation and having to come back from an arm injury didn't help
So we created a plan that was right for him, with some workout adaptations and we got these results
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
Bad Habits On A Fitness Journey
- Skipping Workouts
- Not hitting protein intake
- Not working out intentionally
- Scrolling through your phone while you’re working out
- Missing your step target
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
It all started when I moved out of home..
I wanted to be a jack of all trades but ended up being a master of none
But now I can truly say I am in the best zone Ive ever been in my life
TRUE freedom is doing what you want when you want but understanding your mission as a MAN.
You don't know what the mission is when you still think like a kid
It's not even about growing up
It's about LEVELLING UP everywhere
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
struggled with eating but got clear on maros and what they are and now hes strving in his fitness joruney
hits new prs used to get msitaken for as a 16 year old and now feel more confident in himself
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
Faith loves fitness and its only the beginning
She went through an eating disorder and now has dropped all the fads diets
she enjoys food for what it truly is and has made some amazing gains when it comes to her physique shape and the body that she wants.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
Gained 15 lbs in 16 weeks
Is more focus on self improvemnt and getting himself a better job
Wasn't motivated at first but hes more focus than ever!!
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
Luke lost 20 lbs in 12 weeks of training before joing he had no structure or plan to get to the gym, after join he fell in love with fitness and what it could for him Luke eats healthy and now wants to chase get those abs He's one step closer to them each week as we keep pushing him
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
RUN YOUR LIFE
Heres how
1- Share good news to people who you KNOW will support you
2- Take action REGARDLESS of how you FEEL!
3- Set yourself up with a PLAN!
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Level Up Today!
Heard is being sued by Depp for $50m for her 2018 Washington Post op-ed, in which she called herself “a public figure representing domestic abuse.”
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Level Up Today!
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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You need momentum in life if you want to succeed, if you're broke, lazy, unfit, disorganised and lonely, playing the victim card won't get you out. Here are 3 ninja secrets I've implemented in my life to succesfully own
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Level Up Today!
The biggest red flag I see in a fitness journey is when you set a goal but you don't follow through. I call it, the shiny objecy syndrome.
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I was the biggest loser at school and I recently went to my high school reunion to realise how the tables have turned.
The cool kids were asking me how I became so successful and that was a huge light bulb moment for me because I never spoken to any of them in school.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Ill be fighting at the melbourne pavillion at a sold out crowd over 2000+ people and the nerves are kicking in...
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When it comes to health, food quality matters. A diet that provides a variety of vegetables, fruits, whole grains, lean and plant-based proteins, and healthy fats is a better choice nutritionally than fried or junk foods…even if they fit your macros.While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Dare to dream
Burning desire
Faith & gratitude
Independence
Organised planning
Decisions
Sex
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Yes you can ! and in this podcast, i tell you why!
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Aaron Mitchel: I was always a pretty skinny dude, I played basketball everyday of the year. When I got older i started playing with college dudes who were all over 200 lbs and I always got pushed around cuz i was only 130 lbs.
I ended up getting some results, but not anything crazy. Then about a year later I lost my best friend, lost my job, went through a break up, all while being locked down. I was hella depressed, anxious, and suicidal for huge periods of time.
Honestly the only thing keeping me alive was the gym in my basement. It's the only thing that made me feel like my existence on earth had meaning.
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He got into fitness when he was 17 and weighing 135lbs (61kgs) honestly to get better at basketball.
He was depressed, got bullied and didn’t feel like there was much left for him in the world.
Until he started making progress, ended up gaining 35 pounds 15gs and his confidence was going through the roof.
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Chris Brine has just joined the Academy. Watch Out World.
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Is online influencers that sell $1 dollar a day programs....
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Bali is one of my favourite places to go to... and now I'm taking the dream team academy!
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Stress, Sleep & Your Physical Environment play a factor. So heres what you need to do to destroy sugar cravings!
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Men on Tinder swipe right three times more often than women. Tinder users statistics record 57 million of users worldwide.
Tinder has 75 million users, of which 78,1% are men, and 21,9% are women. So as a guy, how can you improve your chances?
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You haven't found your tribe
You haven't find your family away from your blood family
You haven't immerseved yourself with people who are consistent
It stops now, lets talk about bare minimum standards
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Staying in the past, creates anxiety
If you keep looking in the rear view mirror, you'll end up in a tree
The only person you can be in this life is you. THAT matters. I get super vulnerable in this podcast and give you an insight of who is behind the man I am today.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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Level Up Today!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Fast Metabolism 101: What It Is and How to Get It
Your metabolism is the chemical engine that keeps you alive.
The speed at which it runs varies by individual.While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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High-intensity interval training: Also called HIIT, this type of training involves alternating short bursts of exercise with brief periods of rest. You do them in 30-second intervals—for example, 20 seconds of high-intensity training followed by 10 seconds of rest—before the cycle repeats.
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Long Distance running is any run that requires you to tap in to your endurance and mental training to continue pushing past an easy workout. I’ve seen it listed as any run over 1.9 miles, but that’s not what we’re talking about today.
We’re talking about the weekend long runs that challenge you and add to life expectancy. - During half marathon training this might be 20km
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During marathon training this might be 40km .
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Typical boxing exercise includes movement and footwork drills to evade punches, as well as punching drills on equipment like heavy bags, speed bags, and focus mitts. Boxing can also be performed virtually via gaming systems that have movement sensors.
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Mamed Ali Is the newest addition to the dream team academy as one of our Expert Female Body Transformation coaches!
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So one thing about Brian Mark is that when he sets his goal and speaks it into existence, there is a conviction he has in his voice that inspires the fuck out of you.
He is a multi-millionaire, won his first pro card in bodybuilding, and is my business mentor
One of the biggest influencers in my life
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Living intentionally & Consciously
Ask yourself this...
“If I bring 5 percent more awareness to my activities today, what would happen?"
"If I bring 5 percent more awareness to my most important relationships, what would happen?"
What was required to be something or someone
Stupid Work ethic
Morning Routine
Self Discipline
Stupid Amount of sacrifice
Not MORE work but INTENTIONAL WORK
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Sarah Mak was able to lose 8kgs in 10 short weeks while eating more carbs not less!
Today I want to celebrate Sarah!
Before she came to me for help, these were the struggles she was dealing with on her fitness journey
❌Didn’t have a fitness program to follow
❌Wasn’t meeting her protein intake
❌Posture was becoming more kyphotic
She also wanted to get in shape for her wedding!
A huge part of her joining was the fact that she wanted to work on herself so that she can continue to feel better mentally and physically
So where are we at now?
✅ We’re 8kgs down and keeping it off
✅ Her posture is continuing to improve as she gets stronger by staying consistent in her workouts
✅ Her metabolism is firing which allows us to add more food not less
✅ We’re ahead of schedule for the wedding now!
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.
Lean muscle mass naturally diminishes with age.
Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Talk about Gabs Results
Strength training may also help you:
Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
Consider the options
Strength training can be done at home or in the gym. Common choices may include:
Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don't have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.
Cable suspension training. Cable suspension training is another option to try. In cable suspension training, you suspend part of your body — such as your legs — while doing body weight training such as pushups or planks
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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It all started with being really bad in school
I hate terrible grades
Honestly, I could blame school, I could blame parenting, I could blame my friends. But I hate blaming external factors even if IT was an influence
The truth is, I never really wanted it that bad enough
Have you ever called yourself out and instead of going through childhood traumas, you just are completely transparent with yourself and just own that, we all have the same 24 hours in a day and the result of who you are not is the process of what you created
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Hardwork beats talent went talent doesn’t want to work hard
Were you the type of kid in school that had the potential but never really fulfilled on it?
Teacher always said "you have all the potential if you just put in the work"
I was going through some data of my best performing students
And I think to myself
What makes them get outstanding results in and outside of the gym?
Its not the fancy diet
Its not the fancy workout routine
Its not the magic pill
Its the fact that they’re micro impatient and macro patient
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The difference between meal plans and macro plans
In this podcast, I talk about why its important to have both on a fitness journey
Meal plans are not educational but they work for people that want simple and quick results
Macro Plans are more complicated but you get a wealth of education and understanding to keep the results.
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The Month Of January - has stretched every part of me, I’ve travelled up and down from Queensland 4x in a period of 35 days
Im a create of habit so when structure and routine take a hit, so does my quality of production
So What I want to talk about today is how to stay consistent when life throws you curve balls.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
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Blueprint for your life
If your current results does not reflect your blueprint, you will live in a suffering state
In this podcast, I talk about how you can understand fear and trauma
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- Priotise your gut health
- After every meal, get up and move/walk
- Have Probiotics
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Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. This hormone impacts your entire body.
Low levels of the chemical have been associated with depression, and increased serotonin levels brought on by medication are thought to decrease arousal.
Research suggests that regular exercise may increase the level of brain serotonin, a neurotransmitter involved in regulating mood, sleep, libido, appetite and other functions .
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As lockdowns forced the closure of gyms and training facilities, people turned to online platforms to find like-minded communities and adapt their training programs.
Small amounts of activity, such as walking to the bus stop, or taking the stairs or even gardening, is essential for overall health.
"Having some structure to physical activity in your day is critical for maintaining your heart health, your circulation, and your respiratory functions,
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Fitness Tips Your PT Won’t Tell You
Drink more water and get your steps in.
“General activity levels will help you lean down and feeling full with plenty of water not only makes your skin glow, it give you loads of energy but also keeps you feeling more satiated - you won’t be wanting to reach for those naughty snacks!
Abs are made in the kitchen; having reduced-sugar meals will definitely assist in achieving a flatter tummy
Your posture could have a role to play in the flatness of your tummy - try tilting your pelvis forwards when you’re upright, which can often stop the lower belly protruding out.”
And much more….. as I reveal what they don’t want you to know…While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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There are mixed opinions about snacking.
Some believe that it’s healthy, while others think it can harm you and make you gain weight.
Here is a detailed look at snacking and how it affects your health.
Snacking is when you consume food or beverages between your regular main meals.
The term “snack foods” is often used to refer to processed, high-calorie items like chips and cookies.
However, snacking simply means to eat or drink something between meals, regardless of whether the food is healthy
3 types of snacks to prevent weight gain
Chocolate - Pana Chocolate = 230kcal
Ice cream = Halo 180 - 360 - 540kcal
Confectionary Bars - smart protein bars - 163 kcal
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When @vanessa.k.h came to us, she wanted to learn how to destroy her emotional eating habits to help her not stack on there weight during the lockdown
Over the past 16 weeks, she’s put 100% of her trust in the process of building a better relationship with food. She trains 4x a week, sticks to her macro plan and now she’s leaner than ever
Goodbye emotional eating, hello to the best version of Vanessa
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I interview my client Yashar who is a full-time student who was depressed and confused about fitness and life until we helped him lose 10kgs and become the best version of him!
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1. It Can Lower Your Metabolism
Regularly eating fewer calories than your body needs can cause your metabolism to slow down.
Several studies show that low-calorie diets can decrease the number of calories the body burns by as much as 23%
2. It Can Cause Fatigue and Nutrient Deficiencies
Regularly eating fewer calories than your body requires can cause fatigue and make it more challenging for you to meet your daily nutrient needs.
Protein: Not eating enough protein-rich foods like meat, fish, dairy, beans, peas, lentils, nuts and seeds may cause muscle loss, hair thinning, and brittle nails
In short, don't do it.
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When I was going through my drug/alcohol addiction and dealing with episodes of depression, I needed to find god
Pastor Russel Evans, who I trained told me that the most common question that people aged 18-30 who are coming out of university is "What is my purpose?"
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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In the last 8 years, I’ve helped 25 people lose over 15kgs in under 6 months
Know your numbers
Set realistic expectations
Stick to ONE THING for 16 weeks minimum
Prioritize sleep + recovery
Have a support network
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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My student sent me this in the morning...
Pat,
Firstly, I think I might struggle to meet my macros. This is me just assuming because I was already struggling before, and I’d randomly eat an extra carrot with an extra meal, or drink a protein shake after dinner. Even though I felt like I was always eating or trying to eat more to meet my macros, I was always full, and I didn’t binge. The past few days since Christmas Eve, I was struggled to meet my macros, because I was more lenient with myself and just wanted to enjoy the holidays with my family, there were days where I was eating foods that I know I shouldn’t be, and I did gain a little bit of weight back, but that was something I knew and had to prepare myself in advance. I had parties back to back for 4/5 days. I was either sleeping late or not getting enough sleep and I wasn’t very active.
I take full responsibility for this, but I don’t feel bad or guilty for this because I wanted to not stress or worry about dieting, and wanted to enjoy my time. I had my fun and now I’m going to focus on myself again and get back on track.
Just wanted to let you know in advance, but before the holidays I was doing everything for nearly two weeks straight. Now going to try to tick everything for 4 weeks straight
Here's how I responded...
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It was such an amazing experience but I dodged covid that many times that it really took an effect on my mental health....
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I interview Jaxon Tippet on all things mental health, lockdowns, and how being around toxic people affected him daily.
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In this podcast, I explain why technique and form are important when it comes to lifting weights and not injuring yourself. One of the biggest reasons why I'm coming back is for my "build a beast in the squat rack workshop"
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The Rock Diet Plan
The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats like a grizzly bear, albeit a (mostly) healthy one.
Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day, and we’re talking meals.
As you can probably guess, Johnson loves himself a juicy steak along with other tasty proteins. And if you’ve ever visited The Rock’s insanely popular Instagram feed, then you know his cheat meals are downright epic. Of course, everything this dude does is epic, so why would his cheat meals be any exception?
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Putting yourself first without feeling the guilt
One of the biggest problems I see with people who are trying to transform their bodies and their mindset is the fact that struggle to prioritize themselves.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I hated seeing pictures of myself
From the age of 14-21, I would dread seeing photos of myself because those were the years I had the most body image insecurities
Swipe all the way to the right to see me with my deformity
I’ve told this story many of times but what I didn’t tell you is the extremes I would go to, to not be noticed
So every summer from year 2006 to 2014, I would never leave the house apart from going to school
Why?
I knew the weather was going to be so freaking hot that I didn’t want to wear a t-shirt or a hoodie to hide my insecurities
This really effected my relationships/friendships at the time
I would only go out at night when it was dark so I could drink and party because i knew people wouldn’t notice my funny looking body shape
The problem was that I would ONLY go out when I had a few drinks ( less worries and I felt more care free )
This really made my self image worse because I would rely on substances to hide the fact that I was really freaking lonely and drinking made me feel more connected to others
So I’m trying to put a Band-Aid on an internal problem which only solved it temporarily
The turning point was when I realised that all my friends were having the time of their lives putting up photos on MySpace of them jumping off cliffs, hanging out with pretty girls at the beach and having the best time at holiday homes in Lorne and Rye.
I said “Fuck this, I can’t keep living under a rock, let me book in a bodybuilding competition so I can get over my fear of being topless”
When I started learning about macro dieting and strength training, my whole internal world started changing
My stomach was coming in
My chest was getting bigger
My posture was more aligned
My confidence started growing
My social skills improved
I was in disbelief that a kid that wouldn’t take his t shirt off in front of his friends and family is now POSING in front of hundreds of people in a g-string
Let that sink in
So if you really want to see success and feel true freedom
You must conquer the beast, that is you…. which is the one you see every single day
Coach Pat
🔥
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Level Up Today!
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𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐜𝐛𝐟
-
𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐭𝐡𝐞 𝐟𝐚𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐛𝐮𝐭 𝐭𝐡𝐞𝐢𝐫𝐬 𝐧𝐨 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 “𝐦𝐚𝐧 𝐬𝐡𝐚𝐤𝐞𝐬” 𝐭𝐡𝐚𝐭 𝐜𝐚𝐧 𝐬𝐡𝐫𝐞𝐝 𝐢𝐭 𝐟𝐚𝐬𝐭 𝐞𝐧𝐨𝐮𝐠𝐡
Before you start any “shred” program, do this so you can actually feel MOTIVATED to take that first step
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Sleep. Sounds simple? Newsflash, common sense is not very common, so get your 8 hours of sleep so you can bring your cortisol levels down and you’ll find yourself stressing alot less
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Cut out sugar. Sugar is the devil and not the good kind. Immediately stop putting sugar in your coffee and desserts are off the menu for now. Within a few weeks, your energy levels will increase
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Consume red meat and stop following vegans. You’re iron levels and b vitamin consumption are most likely at an all time low. Once you start eating lean red meat, you’ll want to break through a wall
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
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Level Up Today!
BREAKING FREE FROM GAMES AND SHAME. Defying the odds and accessing your inner power
If you are wanting to change your body and transform yourself to feel better, perform better and look better, then you’ve found a great stack of information to help you achieve that.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
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Let’s Chat
Level Up Today!
𝐃𝐚𝐧𝐜𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐝𝐞𝐯𝐢𝐥
Truth be told, sometimes I don’t feel inspired….
Being in the fitness game for 10 years and although the love is always there, sometimes I’ll find myself half-assing daily tasks
👿Dancing with the devil is letting those negative thoughts come through and not being afraid
👿Dancing with the devil is seeing the ugly, the pain and the setbacks while not backing down from adversity
👿Dancing with the devil builds character
👿Dancing with the devil is not evil. it’s necessary if you want to be successful
So this is me embracing all of the ups and downs of success
😈I wouldn’t have it any other way
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.
TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
𝐇𝐨𝐰 𝐈 𝐠𝐨𝐭 𝟔 𝐩𝐚𝐜𝐤 𝐚𝐛𝐬 😎
Here are my 3 mistakes that I was making when I first started my mission to see abs for the first time
𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟏 - 𝐝𝐨𝐢𝐧𝐠 𝟏𝟎𝟎 𝐜𝐫𝐮𝐧𝐜𝐡𝐞𝐬 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲
𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟐 - 𝐜𝐮𝐭𝐭𝐢𝐧𝐠 𝐜𝐚𝐫𝐛𝐬 𝐟𝐨𝐫 𝐟𝐨𝐫 𝟓 𝐝𝐚𝐲𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞𝐧 𝐛𝐥𝐨𝐰𝐢𝐧𝐠 𝐨𝐮𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤𝐞𝐧𝐝
𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟑 - 𝐭𝐚𝐤𝐢𝐧𝐠 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬
Stop right here
If you’re currently doing any of these 3 mistakes, rest assured that it’s a sign that you’re getting in your own way
Coach pat has got you 😉
Do this instead….
𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟏 - 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐢𝐧𝐭𝐚𝐤𝐞.
Find out your current weight and double it. That’s your protein intake right now. Do this for the next 30 days. You want to retain as much muscle as possible. Muscle is king.
𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟐 - 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮𝐫 𝐜𝐚𝐫𝐛𝐬 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.
Track how much carbs you have right now by downloading myfitnesspal. Once you find your protein intake, use that number to determine your carb intake.
Carb consistency will help you keep your body fat percentage low.
𝐀𝐛 𝐬𝐞𝐜𝐫𝐞𝐭𝐬 #𝟑 - 𝐭𝐚𝐤𝐞 𝐩𝐡𝐨𝐭𝐨𝐬 𝐞𝐯𝐞𝐫𝐲 𝐰𝐞𝐞𝐤.
Get out of your own way. The mind has a habit of being super critical by picking out all your flaws, this isn’t the best way to assess results. Looking in the mirror is not a measure of progress. Take photos weekly to remove emotion from assessment.
Implement ONE Ab secret and go single minded for 90 days.
While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.
TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!
The word we all struggle with
𝐁-𝐛-𝐛-𝐛𝐚𝐥𝐚𝐧𝐜𝐞
December is the biggest month of the year in terms of socialising, catching up with friends & family and Christmas parties
This leads you to negative patterns such as…
😰Destroying your diet
😰Feeling anxious about cheating on your PT with some booze
😰You feel like you have to choose between being healthy and living life
Here’s the thing
𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐄𝐗𝐓𝐑𝐄𝐌𝐄𝐒
It’s not one or the other and when you operating from this mindset, you start self sabotaging
You start lying in your food diary
You start missing workouts because you have the “I’ll start in January mentality”
You start procrastinating and sleeping in
𝐆𝐞𝐭 𝐨𝐮𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐰𝐚𝐲 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫𝐬, 𝐲𝐨𝐮’𝐥𝐥 𝐫𝐞𝐚𝐥𝐢𝐬𝐞 𝐭𝐡𝐢𝐬…
🍷 One glass of wine = 120kcal
🍎 One apple = 120kcal
🍷 🍷 🍷 3 glasses of wine = 360kcal
🍕 🍕 2 slices of pizza = 400kcal
Saying NO to friends & family
Heres why you don’t say no
You feel bad aka guilt
You’re in scarcity mindset
You seek external validation
Heres what it will cost you
Any consistent results
Your Energy
Any dreams you have of becoming successful
Verity went from procrastination to training everyday and juggling 3 jobs while still performing at a high level
Angela seeing abs for the first time even after having kids
Jackson losing 8kgs after yo-yo dieting
Yashar losing 10kgs while being stressed being a fulltime student
They all had 3 moves that I gave them to keep the success rolling
The 80-20 rule, also known as the Pareto Principle which asserts that 80% of outcomes (or outputs) result from 20% of all causes (or inputs) for any given event. In business, a goal of the 80-20 rule is to identify inputs that are potentially the most productive and make them the priority.
I’m about to piss you off so if you don’t want to be triggered then peace out ✌️❌
Still here? Alright. Think about the resolutions you made at the start of 2021:
👉🏽 “I’m going to lose 10kgs.”
👉🏽 “I’m going to get a gym membership.”
👉🏽 “I’m going to stop smoking.”
You wasted 11 months, but you still got one left.
𝐔𝐧𝐜𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐚𝐛𝐥𝐞 𝐛𝐢𝐧𝐠𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐩𝐢𝐬𝐨𝐝𝐞𝐬 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐝𝐞𝐚𝐭𝐡 𝐨𝐟 𝐦𝐞
After 3 weeks of being on as low as 1200 kcal a day for 2 weeks straight, my thoughts 💭 was constantly about food and my next meal 🥘
It felt scary, overwhelming and I had so much shame over it knowing that 90% of my thoughts revolved around food
Going into my first bodybuilding competition, I was determined to do whatever it took to get in the leanest version of my but it all backfired once I got off that stage 🏋️♀️
The whole time I was posing on stage, I was thinking about all the food I was going to consume straight after the show 😫
This is the binge eating episode I had starting at 2pm that life changing day
2 donuts post show 🍩
1 and half large pizza 🍕
2 more donuts on flinders lane 🍩
Banana bread from Starbucks 🍌
Peanut Butter Nutella Pancakes from pancake parlour 🥞
I put on 4 kgs in a period of 8 hours
That was the beginning of the end…..
For two weeks straight, all I could think about was sugar, pasta, salt & vinegar chips and pizza shapes
Being a personal trainer, I felt like I was going against everything I stood for and for the first time in my life, I was genuinely worried that I developed a food addiction
Looking back now, I’m so glad that I freaking overcame that period of my life because it was so scary to be controlled by food
If this resonates with you in anyway
I want you to know that I UNDERSTAND and that you WILL get THROUGH this
If you’re with the @thedreamteam.fitness academy, I have your back and we GOT this!
🔥
Coach Pat
Deadlifts, Squats & Bench Press
When you deadlift you are building your traps, biceps,forearms, all of the muscles in your back, your abs, your glutes, hamstrings and calves. That’s a pretty comprehensive exercise isn’t it?
When you squat you’re building your quads, hamstrings, calves, back and shoulders. Again, pretty comprehensive.
Bench pressing works the pecs, front delts and triceps.
All of these exercises are functional and great for physical development and unity prevention
𝐈𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐒𝐓𝐀𝐑𝐓 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐑𝐈𝐆𝐇𝐓, 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐜𝐫𝐮𝐦𝐛𝐥𝐞 𝐚𝐭 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐭𝐡𝐫𝐨𝐰𝐬 𝐚𝐭 𝐘𝐎𝐔
And what are the chances of you being strapped for time and can’t get your STEPS in?
Absolutely 100%
You’re going to attempt to fit in your workout but you leave it to the last second and we all know what’s happens from there
You’re going to try lose 2kgs this week but the scale goes up instead of down
You’re going to get bloated because of all the food you ate on the weekend and now it’s effected your mood for the week
𝐀𝐧𝐝 𝐢𝐭’𝐬 𝐧𝐨𝐭 𝐅𝐀𝐈𝐑
𝐋𝐢𝐟𝐞 𝐢𝐬 𝐧𝐨𝐭 𝐅𝐀𝐈𝐑!
The truth is that most people lack discipline and think that results should come easy if they just apply themselves.
Anyone can apply themselves for the day but true transformation is SHOWING up every Single Day!
If you find it hard to SHOW UP everyday than you will crumble at the first sight of adversity
“It’s too hard”
“I can’t do this”
“Maybe this isn’t for me”
Most people are overweight in Australia, approximately 67% of adults over 18!
Don’t be like most people
Start each day with a set of non-negotiable and stick to the script like your life depends on it… well because it does…
Failed Training Frequency Adherence
Failed Step Count
Failed MACROS
Failed Protein Intake adherence
Failed Weight Goal
You start feeling like a failure
Everything seems too massive for you to handle and you start cracking under the pressure you put yourself under
You listen to meditation and it tells you to LET GO
But you feel good for a bit and you back to bad habits
So how do you get out of a rut when you start feeling yourself creep back into bad habits?
I’ll share with you 3 strategies that have helped me transform 2000 Australians lose 5kgs in their first 5 weeks from working with me!
Have Goals
Have Data
Have The Conversation
I’ll start by saying that I’m not a huge fan of fancy supplements like fat burners, pre workouts and anything that promotes quick fat loss
However, I’ve used most of the products you’ve used and for my own research, I want to be transparent and tell you that theirs only 3 supplements I would highly recommend when it comes to fat loss/muscle growth
- 𝐏𝐨𝐬𝐭 𝐖𝐡𝐞𝐲 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.
It is a complete, high-quality protein, containing all of the essential amino acids.
- 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐌𝐨𝐧𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 - Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.
It is one of the world’s most tested supplements and has an outstanding safety profile
- 𝐅𝐢𝐬𝐡 𝐎𝐢𝐥 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 - Having a diet rich in omega-3 fatty acids may help prevent heart disease, protect brain and eye health, and contribute to fetal development.
Which supplements do you take?
Show Up & Stop Making FK*ING Excuses!
Student Wins
6kgs Down for Sara in 8 weeks
8kgs down for Jackson in 10 weeks
4kgs down for Juliana in 8 weeks
7kgs down for Abu in 6 weeks
Not just that, our academy is also...
We helped vanessa destroy her emotional eating habibts
Taryn maintaining her weight after losing her 24kgs
Felix rocking up to his HIIT sessions even when his super busy
This message is to everyone who has a PT or a Coach
Being perfect
Vs
Being imperfect
Talk about social media
Talk about creating a self space to be YOU
The 5 closest people around you make up who you are
Show me your friends and ill show you your future
One time when I was working at McDonald’s, my work colleague looked at me because I was standing in a funny way and he pointed at me saying
“What’s wrong with your body?”
Man this crushed me, I thought this guy was my friend and I was so embarrassed that I didn’t even know what to say back!
Reflecting now…
Those days are long gone and I’m so glad I never gave up on lifting weights/ eating for health because now I work with 80 people around the world who I help step into achieving the body of their dreams
Its kinda cool that we don’t have to stay the same and that if we make a decision to change, we can change!
Partying & Fat Loss is a double edged sword. In this podcast, I talk to you about how drinking and eating out in moderation can co-exist with your transformation journey
You can still get abs with an injury if you pay attention to key fundamental rules of fitness!
3 Exercises That Cured My Deformity
😡I hated the way I looked
😡I hated that my best friends made fun of me when I took my top off
😡I hated that I was born this way and no one in my family had the same condition
😡I hated the fact that I couldn’t blame anyone
😡I hated that I didn’t fit in at the beach
😡I hated wearing long ass jumpers in 40 degree weather
In this podcast I tell you 3 exercises that cured my deformity
Pull ups
Squats
Incline Dumbell Press
Sleep your way to success!
3 reasons why sleep will help you with your body transformation goals
Sleep Can Boost Your Immune System - If you don’t get enough sleep, your body produces ghrelin, a hormone that boosts appetite. Your body also decreases the production of leptin, a hormone that tells you you’re full. Put ’em both together and that’s one dangerous combo for late-night snacking
Better Sleep = Better Mood
There is some truth in the old saying, “Getting up on the right side of the bed.” It has nothing to do with which side of the bed you roll out of, but sleeping can lead to good moods.
Sleep Improves Memory
Even though sleep gives your body the rest it needs, your mind is still hard at work. It’s actually processing and consolidating your memories from the day. If you don’t get enough sleep, who knows where those memories go. Or worse, your mind might actually create false memories
𝐈 𝐡𝐚𝐯𝐞 𝐚 𝐡𝐨𝐥𝐞 𝐢𝐧 𝐦𝐲 𝐜𝐡𝐞𝐬𝐭 𝐚𝐧𝐝 𝐧𝐨𝐰 𝐈’𝐦 𝐩𝐚𝐲𝐢𝐧𝐠 𝐟𝐨𝐫 𝐢𝐭
I spent a good 15 years staying away from the water because I was so embarrassed with my deformity in my chest that I didn’t want to be put in a position to take my top off
Pectus excavatum would be my Covid-19 throughout my teenage and young adolescent years
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐛𝐞𝐢𝐧𝐠 𝐨𝐮𝐭𝐝𝐨𝐨𝐫𝐬
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐬𝐨𝐜𝐢𝐚𝐥 𝐬𝐞𝐭𝐭𝐢𝐧𝐠𝐬
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐭𝐨 𝐠𝐢𝐫𝐥𝐬
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐛𝐨𝐲𝐬
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐬𝐮𝐦𝐦𝐞𝐫
𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐛𝐞𝐢𝐧𝐠 𝐟𝐨𝐮𝐧𝐝 𝐨𝐮𝐭
#91 - 105kgs to 81kgs Ft Taryn
My amazing student, Taryn, loses 24kgs and counting! She talks about her family back home in Ireland can tell it's not just a fitness journey of weight loss by a lifestyle transformation
From being walked all over to being UNSTOPPABLE ft Verity in fitness
Verity has been in our academy for 4 months and has flourished into being UNSTOPPABLE in other areas of her life other than fitness such as work and her passion projects. She has more confidence in speaking in public and also has shown up as a better leader in her working environment from the mindset principles we teach her. This podcast is for anyone who wants to SHOW UP as a more authentic leader
My biggest mistake in fitness
- Shiny object syndrome
In a nutshell, shiny object syndrome is when someone focuses all their attention on something new and current. Usually, this is at the expense of whatever they have or currently doing. There are pros and cons to jumping on board with what's new. With shiny object syndrome, the cons typically outweigh the pros
My client Jackson Jumps on with us during a LIVE Q & A in the dream team academy. He lost 7kgs in his first 6 weeks and tells our students how he got there. We also talk about a life-changing experience where he had to save someone's life by putting his own life in danger.
For the last few years, I’ve been suppressing a lot of emotions from all the pain I felt from being financially embarrassed in 2018-2020
I would numb all this pain with substance abuse and what happens when we do this?
We shut down, we treat everything like it’s not a big deal and we just don’t live authentically
This behavior and pattern lead me to have trust issues with everyone but that was just a deep reflection of me in the mirror
In the last year, the relationships I have built have been quite impactful on my life and I had to let go of being “tough” and be more “me”
What’s does that mean?
Showing UP authentically ( the highs, the lows, and the in-between 😉 )
Feeling a deep sense of gratitude as I write this, I want to talk to you about the Dream Team Academy
I’ve always looked at my students in the academy like family and I pour as much of me as possible into them
Whether it’s telling them about how much carbs to eat, how low they should squat, or just connecting to them on a personal level
Just recently I’ve been building stronger relationships with every single one of them but I’m not doing that through “coaching” or “flexing”
I’m giving them a safe space to be authentically themselves
So all the shame I felt for being a failure the last 2 years, I’ve used these lessons to inspire all 71 of them to help them live a fulfilling life too
I feel completely aligned and I sleep peacefully at night knowing that every day our bond gets stronger through blood, sweat, and tears
Shame isn’t your Achilles heel
Shame is necessary to heel, grow and inspire
𝐓𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬
Every day for 365 days, I weighed myself
It was a personal challenge for me to stay super accountable but it came with so many disempowering emotions
Before I was educated on tracking my macros, I would obsess with the number on the scale
😔I would feel healthy but disappointed
😔I would have so much energy but uninspired
😔I would look so much leaner in the mirror but had a doubt
Why?
I didn’t understand the science of how energy balance worked and every time I weighed myself, it was a roller coaster ride!
Some days up, some days down 🌊
I would eat super clean but the weight would go up!
😤Enough was enough, I needed the change
💵 I invested in learning nutrition, energy balance, correct resistance training principles and now I never have to worry about that the weight on the scale ever again ( I still weigh myself to stay accountable to my coach )
The only numbers that matter are the ones I track 😁
Regulate the following 3
Sleep - If you’re not getting quality sleep, this plays a huge role in cravings the next day. Your body is always looking for more energy, our body is only recovering while we’re sleeping.
Increase protein intake
Create better habits such as meal prep, doing daily walks, and hitting all your training sessions
Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source
In this podcast, I tell you exactly which type of protein sources to have to get the body of your dreams
It’s not easy moving to a place where you don’t know anyone and you’re trying to have a fresh start in life
The first week was amazing and although I was fortunate to have all the freedom in the world, I suddenly started to miss my friends and family
Thoughts like
Maybe it was a mistake to move?
Maybe I don’t have what it takes to live life to the fullest?
Maybe the lockdown has forced me to become introverted and it’s hard for me to make new friends?
I went to ask for help and spoke to a friend who said to me
“Pat, you’re overthinking everything, get out and have some fun, when’s the last time you weren’t working or thinking about work?”
She was right, I have been neglecting myself and I was trying to be Mr Perfect Online PT again
I took what she said onboard I decided to do 3 things that would make me feel better about myself
- Have fun this weekend and stop judging yourself
- Catch up with the people who I had some brief conversations with since I moved here
- Do not feel guilty for partying
The weekend has passed and I did all 3 and I feel freaking amazing & pumped for the week ahead!
What I learned
-
Feeling embarrassed
-
On the other side of fear is nothing
-
Trusting your coach
Today I will be talking about How Fitness Changed My Life!
I started working out when I was 64kgs and I was struggling with body image insecurities and so I decided it was time to make a change.
Body image issues were leading me to social anxiety and a fear of being outside. I went through this for years and it really fked me up.
Fitness for me helped me strengthen my inner confidence and also help me connect with people better because I stopped getting judged about how skinny I was which was an amazing feeling and still is.
It was hard at first, I was doing stupid ass bicep workouts in my room and although I felt good, my body looked the same.
I didn’t REALLY start seeing changes until I hired my first coach and SHE tore me apart and my program a new asshole
3 things to avoid so you can look good for this upcoming summer
- Freedom day doesn’t give you the license to…. BINGE
- HEAVY carbs while eating out
- Booze…. Let's talk about alcohol…
There are only two options you ever have when it comes to giving up on your goals
- You give up and you know where that will take you!
- You keep going and you don’t know where it will take you
Are you willing to step into the best version of yourself?
You only get there by stepping into the unknown...
I want to tell you 3 lessons I’ve learned this week that my coach told me
1. 3 days of weight fluctuation isn’t a great deal of data to make any unnecessary changes
2. Sleep and stress will impact your waistline. Cortisol affects fat distribution by causing fat to be stored centrally—around the organs. Cortisol exposure can increase visceral fat
3. We’ll make SMALL changes not BIG changes
When I stop coaching myself and just shut up and listen, my cortisol decreases tremendously
I just remember how I felt after taking on this advice
I felt, calm and cool about my fat loss journey
𝟓𝐤𝐠𝐬 𝐝𝐨𝐰𝐧 𝐢𝐧 𝟓 𝐰𝐞𝐞𝐤𝐬 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐞𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐜𝐚𝐫𝐛𝐬 𝐧𝐨𝐭 𝐥𝐞𝐬𝐬!
When @jacksonnirta first came to me, he was struggling with the two result killers
Lockdown blues
Motivation to eat healthier
We actually use to work at Maccas together and now we’re transforming his body, how ironic
In his own words….
“In 3 months pat, I want to Lose 3-5 kilos, potentially more, and maintain it over the next year and longer”
We actually did it in less! 5 weeks and he's already at his goal weight!
New research from McMaster University, suggests a single minute of very intense exercise produces the same health benefits as longer endurance training. One minute of your-lungs-and-legs-are-burning-so-much-You-might-vomit type of effort can substitute for 45 minutes of something like that sad jog.
Tell story….
To prove it, the researchers put 27 sedentary men to the test. For 12 weeks, nine of the men were asked to perform three weekly sessions of intense sprint interval training on stationary bikes, 10 were assigned to moderate-intensity continuous training (also on bikes), and six served as the control group, completing no exercise.
After three months, all the athletes exhibited similar results and health benefits—even though the moderate-intensity continuous training involved five times as much exercise and a five-fold greater time commitment.
One of the biggest issues people had before covid was a lack of time…
2-minute warmup
– 20-second all-out sprint
2-minute recovery cycle
– 20-second all-out sprint
2-minute recovery cycle
– 20-second all-out sprint
– 3-minute cool down
18th Of April 2007, On my 17th bday I got arrested on Bourke st during rush hour of Melbourne traffic…. That day changed my life forever...
Is surfers paradise really like paradise……….
Was it an escape or am I regretting the decision?
We are living in crazy times, that doesn't mean you can’t achieve the body of your dreams. My students are in lockdown and still getting amazing results. Here's how...
I interview my rockstar student Ange on how she meal preps and gets in the best shape of her life even though she has failed with previous trainers!
How my students are getting their dream body in lockdown!
- They can’t lift weights so they prioritize LISS
- Education on what to eat to get their body of their dreams
- Building better habits so they never have to self sabotage their weight loss goals ever again
HIIT, or High-Intensity Interval Training, is short in duration (5-20-minutes) and higher in intensity. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. HIIT is also more efficient at burning calories than LISS.
- Everyone's first year of proper training and consistent nutrition adherence is where they flourish
- After one year goes by, the protocol changes…
- I hardly talk about supplements to students who are just starting their fitness journey
Excuses are like opinions, everyone has one. Sure you missed a workout, doesn’t mean you have to miss the whole freaking week. I tell you what you need to hear not what you want to hear!
Margot knows the importance of a well-balanced diet. "Breakfast is usually porridge, and during the morning I'll have an immunity-boosting smoothie," she reveals about her morning fuel-up routine. 'I'll normally have a chicken salad for lunch, and for dinner I'll tuck into a tuna steak with sweet potato."
Robbie makes sure that getting her beauty sleep is a priority, especially because she struggles to wind down with her busy schedule. "I've always found it hard to switch off and go to sleep at the end of the day, especially if I've been working," she admits, revealing that she makes her bedroom "as sleep-friendly as possible" by doing a few things. "I'll put on a face mask, light some nice soothing scented candles and play relaxing music. And if I've had a particularly tough day, I'll run a bath with lots of bubbles and enjoy a cold beer while I soak. Bliss."
Face your fears and never look back….
One of my fears was jumping on a bodybuilding stage in a g string in front of hundreds of people….
I talk about freedom and how this is one of my values in my life. One of the most vulnerable podcasts I’ve ever done and I want to share with you a side of me that most people don’t know….
In this podcast, I go over two meal prep strategies. Number 1 = 8 meals under 10 minutes. Number 2 = Mix and Mash method. You can use either of these strategies to spend minimal time in the kitchen while making delicious, easy, and on-the-go meals!
Taryn’s lost 20kgs in the last 9 months and she just recently completed 60,000 steps in one day! She is one of our leaders in the dream team academy and is constantly increasing the bar on what is possible when you set your mind to your goal!
What's out there? Low carb diets, keto diets, juice-only diets, meat-only diets, kale-only diets. It’s like the wild wild west out there. Chances are, you’ve followed one of these and you haven’t seen sustainable success. This podcast will give you a framework so you know what steps to take to get the body of your dreams
- Hire a coach who knew more than me, has gotten results, and stick to the plan until I reach my destination
- Stop asking for approval from people who are not aligned with where I’m going
- The importance of a morning ritual
- It’s knowing what you do it’s how you do it
- Prioritize active recovery
- Be a student and stay curious
Reason #1 - you’re letting things slide
Reason #2 - you’re not asking the right questions
Reason #3 - you’re not optimizing what’s in front of you
Let’s get right into it so you never have to plateau again!
The Wonder Woman Diet. I break down Gal Gadots 5 meals a day diet plan and how she gets in shape for her role as a superhero!
Probably the most sought out podcast we’ve done to date. We had the most amount of LIVE viewers for any podcast we’ve ever done. If you’re looking to get inspired and motivated for the week ahead. Look no further than this one!
Aniston is one of a number of celebrities who swear by intermittent fasting.
The actress discussed her penchant for the 'non-diet' diet—a style of eating that doesn't restrict what or how much you eat, but rather, when you eat—in a 2019 interview with Radio Times.
In it, she explained that she follows the 16:8 version of the diet, where she consumes her meals during an eight-hour window, while fasting for the remaining 16 hours.
Bill has quite the transformation story. He lost 23kgs from being called immature by his boss which made him motivated to lose the weight and change his life. Find out how a just a regular gamer type of guy changed his life through health and fitness.
I actually rip his program to shreds. A Lot of the principles he follows, I disagree with. I professionally wouldn't recommend his workout routine for anyone who wants to optimise muscle mass and fat loss protocols. Not to sound like a hater but this program, sounds very newbie.
Cristiano Ronaldo doesn’t even look real. 90% of men on this planet want to look like him. So lets find out exactly why he eats so much food and still has abs even at age 36. Arguably looks better now then he did when was in his 20’s. We also go over his current training regime!
One of our superstar students Laura who is also a up-coming coach for the dream team academy shares her story one how she is now achieving her body of her dreams. This was no easy feat, she had to battle melbourne lockdowns, on/off again mindset and other personal real life factors that were getting in the way of her goals. This has all changed…. And we’ll share why!
Ed Sheerans ballooned in weight and was more depressed than ever before. From partying, drinking and doing drugs to now living a healthy lifestyle. What were the changes that needed to happen?
I dive deep into his eating disorder and how elton john was an influence!
Drinking 7 cups of water each day: That's a lot of H2O! According to one of Jennifer's trainers, Dodd Romero, the superstar chugs water throughout the entire day. “She drinks a minimum of seven glasses a day,” Romero told US Weekly. Everyone's hydration needs are different, but our nutrition experts recommend **at least 72 ounces of water every day.
Powering up on lean proteins: Because she's known to eat organic foods only, it shouldn't be a surprise to hear that Jennifer skips processed items. Romero shared that her main sources of protein are egg whites in the morning, and white meat turkey, lean cuts of chicken and grass-fed beef throughout the week. She also eats staples like salmon for omega-3s nutrients*, and* a "handful" of nuts each day for healthy fats, per Romero.
Eating leafy greens and cruciferous vegetables: Jennifer's plates are full of things like kale, broccoli, and spinach on the regular — but not all vegetables are always on her plate. Romero tells US Weekly that she likes to steer clear of vegetables with higher amounts of naturally occurring sugar, including carrots and corn, among others.
Leaning into supercharged carbohydrates: Not all carbs are bad! Some of J.Lo's favorite healthy carbs include sweet potatoes**, brown rice, quinoa, and oatmeal, Romero shared.
This show was absolutely crazy and it would never last in today's reality. Why? Because it’s ridiculous that people would lose weight for money. The drastic measures they would go to for TV ratings at the cost of one's health was astonishing and alarming at the same time
Doctor told me the best news ever, I shouldn’t walk for 3 weeks and that was actually music to my ears. My mind was thinking the worst and I’m glad that walking 50k steps was just that!
So here's what happened!
I learnt so much from all the nutrition courses I completed. I talk about why all food choices are emotional and how you can take emotion out of it and autopilot your RESULTS!
George has never been to the gym prior to being my student and in that time, we put on more muscle than he has ever had in his life. His the strongest version of him and now he knows exactly what to eat and how to train ! Find out what I taught him in this podcast!
Do not let your injuries get the best of you. We have too many students that still find a way to get their dream body even with a broken foot, an ACL injury, PCOS, covid and all the conditions that would prevent a normal person not pursuing their fitness goals. What did they all have in common?
A PLAN!
Let me dig deep with this one!
Whether you are coming off a loss in your career, personal life, relationship or even your fitness journey, they all end up becoming lessons. So what's the biggest lesson I learnt from school to help me go from zero confidence with public speaking to now having a podcast that just reached 500 downloads?
Everyone has a story and if you ever look back on your losses, just know that those losses are lessons for you to learn from. Lessons create wins in your life, unfortunately most people don’t have a winning attitude so they just have losses…
So listen up!!!!
Procrastination is the #1 reason why people don’t ever start their fitness journey. I go through a list of philosophical quotes that will get your mind thinking and your body moving into action so you can destroy procrastination forever.
I’m going to jump on a bodybuilding stage once again…. But not to just be a fan and show up.
The intention is to win and go in with a purpose!
The journey begins….
If you want to destroy procrastination, you MUST copy my morning ritual. This will literally change your life. I used to snooze for an hour in bed and contemplate getting up.
I absolutely hated my to-do list and would never ever finish it.
I developed a habit of smoking weed just so I can not stress over it all….
But I was actually destroying myself internally but not keeping up with my word
I developed this morning ritual and I haven’t missed a day since...
Being a in-person trainer for 8+ years, I’ve seen so many members make the same mistake of hiring a trainer without understanding the correct framework of building the body of your dreams
I shed light on all the red flags that happen in a personal trainer + client relationship and how you can avoid all of this!
Mindset hacks to help you stay motivated.
The #1 reason why people come to me is because they have no motivation to workout and eat nourishing foods consistently.
USE my fuel bucket hack and you will never have to worry about motivation ever gain
Oussama has been in isolation for two weeks and can’t leave his house but still managed to lose weight during lockdown
Find out in his podcast how we did exactly that!
Apologies for sound quality!
Battling PCOS and trying to get the body of your dreams is quite the task!
Is it impossible?
What should you follow?
My student Julie shares with us her journey and how her relationship with food has been the best it's ever been…...
Why can’t you make the next decade of your life your most exciting years?
A broken mentality is the reason why you are not at the level you want to be at.
We live in the information age where everything is accessible and it's easier than ever to learn about success.
The actual problem is that we can’t think our way to success!
Having support from the people who walk the same path as you is one of the most important aspects to your fitness journey.
Its so normal to feel fake and insecure when you first start.
Maybe your loved ones or your close friends don’t understand what you're trying to do
Or even worse, don't support you.
So what are you going to do about this?
I’ll tell you what!
Don’t talk about what you’ve done years ago, what have you done lately?
What results have produced?
Call yourself out and change the pattern.
Real, raw and honest, this episode might trigger you for all the right reasons!
Pay the farmer now or pay the pharmacy later!
Lockdown 6000 in Melbourne…. What can you do at home?
I interview A former pro bodybuilder on what type of exercises you can do from home and how setting the bar too high will eventually set you up for failure.
This podcast is especially for you if you’re currently working out of home. It’s not easy trying to go from work mode to family mode to gym mode. So what are some of my hacks I’ve used over the last 10 years to stay so consistent and get the most from my workouts?
Straight out of 2020 Olympics Tokyo, Heming shares with us his experience being surrounded by the world's greatest athletes and gives you his secrets on all things success.
I’ve known Adrian for quite a while but he never had the opportunity to work with me. Since joining the Dream Team, he has lost 10kgs in 5 weeks and now wants that elusive 6 pack abs by summer! Find out his 3 secrets in this podcast!
Was the scariest time of my life when I contemplated about quitting on my fitness journey
Having inspired 1000’s of people around the world to help them achieve the body of their dreams, I reached a crossroad where I thought to myself, what is this all for?
I share how I turned it all around from having suicidal thoughts to never allowing myself the option to go backwards ever again..
When's the last time you worked on your mindset?
When's the last time you adopted a bulletproof mentality?
I use to have a piss-weak mindset and would give up at the first obstacle that came my way
Can you imagine being on your fitness journey and then as soon as your legs hurt from training, you don’t do your 2nd workout that was scheduled?
What type of results would you see if you gave up at the first feeling of discomfort?
Let me give you the formula of the bulletproof mindset!
We deep dive into Taryn losing an additional 4 kgs!
- Stick to what works
- Trust the process
- Keep adding fire and logs to the fuel bucket
Plenty of scientists spend their days trying to develop a weight loss pill that will make it easier to curb obesity, and looking at the marketing on some of these supplements, you'd swear it had already been discovered.
I will explain to you what supplements work so you don't have to waste your money and time on things that don’t matter to your fitness goals.
I’ve spent so much money on supplements and I don’t want you to make the same mistake
#1 - Prepare in advance before you go out
The biggest mistake you can make here is not knowing what is on the menu when you are heading to places.
Sounds super simple I get it but, failing to prepare is preparing to fail.
Know or at least get an idea of what you can and cannot eat or would not be a good choice of
eating before you walk into a restaurant.
#2 - Prepare w/ Protein
This means that throughout the day leading up to your dinner or time to eat out make sure that majority of your food intake is protein.
Why? Because protein is the most essential macro when it comes to creating a great body and
physique and will also suppress hunger.
#3 - Understand your macros
This is fairly self explanatory but if you don’t know what your macros are I highly recommend you do so.
Macros = Protein, Carbs, & Fats. These make up your total caloric intake
By knowing this you will in turn know what your body needs daily to hit your nutritional goals which will in turn determine whether you want to be losing fat or gaining weight.
How to avoid putting on weight during lockdown
It’s probably the easiest time in human history to get unfit, fat and lose all your healthy habits you’ve created.
You could so easily justify the fact that lockdown has hurt you and put you in a place of anxiety and overwhelm.
My students are all battling the same issues but the difference is that they don’t let the external circumstances affect their internal reality.
So, they follow the system I give them and they get amazing results. Listen to this podcast to find out more.
Taryn loses 15kgs and talks about how it isn’t just about the weight loss in her body transformation journey but her self confidence within it
Taryn has been one of my most outstanding clients since we started working together at the start of the year
We talk about her journey from partying to going sober, quitting smoking and having structured plan for her to continue success
The best way to stop injuries from happening is to prevent them from happening in the first place. If you train in the morning you must have a proper warm up protocol otherwise your body will be prone to injury.
I talk about all things pros and cons to morning or evening training and how you can benefit from either!
What do you prefer? It all depends on lifestyle and what's most convenient for you in the long run.
How to make 8 meals under 10 minutes with yours truly
This applies to any diet!
Most people fail with transforming their body because they don't have the time to meal prep
Well in this training, I show you simple a method to get you to lose weight and drop bodyfat consistently for the next 12 months !
Are you going back to the past?
Time and time again we let current daily obstacles get in the way of our vision for a brighter future
We might be getting results but we stop and stagnant thinking we hit a checkpoint but in fact we’re actually going backwards
We’re either growing in our fitness journey or we’re dying
When you stop watering your plants, what happens?
If you want to level up in your fitness journey, watch this podcast!
Jordan was always pretty fit but then Melbourne lockdown happen…
Drinking and over eating everyday months on end because we weren’t allowed to go out
So how did he go from the worst shape of his life to the strongest and leanest version of himself today?
I interview one of my most outstanding clients about how he achieved his dream body
Cortisol and stress loves fat
We all have had moments of extreme overwhelm and stress that gets in the way of our goals.
It’s one of the biggest reasons why people quit on their fitness journeys
I go over 2 successful secrets on how to reduce bad stress in your life and achieve the body of your dreams
Description
Do you have fears of being judged at the gym?
Its like you don’t know what you’re doing so you think everyone is staring at you!
Well in this podcast I talk about how that actually isn't true and what people ar really thinking when their looking at you!
**Are you struggling to lose the next 5 kgs?
How confusing is it right now to find the right plan for you?**
You go on google and theirs 55 different diet plans all saying the same thing in different languages
Watch me break out some simple practical steps on how anyone can lose their next 5kgs by applying this principle
Why do you always let yourself down?
I tell you about my 33% method to keep you from being unstuck
I share my vulnerable story of not wanting to live and how I got myself out of it
Do you want to have belief in you but don’t know where to start? I’ll let you borrow my belief in you. This is a must watch!
The hardest decision was to leave my family….
The true realisation of knowing that you lost trust and respect from your peers and family was the extremely difficult
Here's how I got to the other side...
The #1 australian table tennis player goes all in on greatness, achieving high success and talks about the universal law of pleasure and pain
Do you want to learn from the best?
Look no further...
Are you sick of starting and stopping your diet?
Are you sick of starting and stopping your fitness journey?
Want to learn the successful habits of someone who consistently gets results?
We all are fearful of something... but is it getting in the way of your health and fitness goals?
We all procrastinate but how do we kill it so we can finally take fast, decisive action steps to open a world of possibility & opportunity?
Simple carbs vs Complex carbs?
Cut them out vs Keep them in?
The #1 reason why people fail is because of the details!
Listen here to get a better understanding..
Karl is a 5 Aus Powerlifting champion who is also the ICN Victoria President and Physique athlete. Karls current powerlifting PBS are a 242kg squat at 73kgs, 144kg Bench at 73kgs and 280kgs deadlift at 69kgs.
Titles:
4x Australian Powerlifting Champion
3x Pacific Invitational Powerlifting Champion
2x Commonwealth Powerlifting Champion
1x Oceania Powerlifting Champion
2x top 3 placings ICN (Icompete Natural) Open Physique class nationals
Top 5 placing ICN (Icompete Natural) World Universe Open Physique Class
Quite the list! We go into his much accomplished athletic career and dig deep into what his current motivation is. He gives advice to all people that want to become a worldclass athlete and what it takes to get to the top of a sport.
I talk to Joel Camilleri. Joel is the current WBC Australasia Super Welterweight Champion and also a secondary school teacher. Joel first professional fight was back in 2012 and he actually was my boxing trainer.
Joel talks about spiritual growth and spending time alone to help improve your self worth. We go deep into him almost hanging up his gloves and retiring from the sport he loves after a devastating lost and how he switched camps and found a new rejuvenation of energy from moving away from his comfort zone!
Adam is a Personal Trainer at Goodlife Taylor’s Lakes. He is also a passionate powerlifting who competes U83kgs.
We spoke on topics such as initial success of personal training, travelling to Europe and feeling lost, coming back to personal training but not feeling accomplished.
We then turn to talk about how investing in yourself is one of the best things you can do in your life.
Ever felt stuck? Flat? What's next? Is that all?
If you ever feel like you have 1000 of ideas but can't seem to manifest it into reality than this podcast with Billy Parker is for you. Billy created Vibe Culture.
Vibe culture is about embracing dreadful mornings, long days and making them easier. Their electrolyte powder is designed to make you, their consumer - productive and help you get more out of your day. It is specifically made for people who work long into the nights and are up early. Driven, motivated and committed people who want to have a few drinks with friends, yet make it to your 6am gym class.
Billy speaks about how this idea came to fruition while he was hungover working in the mines and decided to take a leap of faith. He launched this amazing product after months of contemplation and reveals what it is like to network with instagram influencers along the way!
Hi, It's Pat! I'd love to keep in touch. It would mean so much to me if you subscribe to my Youtube Channel! https://bit.ly/3v4SbvE
INSTAGRAM: https://www.instagram.com/_patrick.hong/
FACEBOOK: https://www.facebook.com/patrick.hong.7/
Often times we think that we're not good enough, don't have the resources or even aren't qualified to move significant steps forward in our personal/professional lives. We think that we have to know everything before we get started on a new project. We think that if we get everything right or do what mainstream media tells us what to believe, we'll be safe and secure. Ho Lu reminds us that one simple decision can change everything! In this podcast Ho reveals how he grabbed an opportunity to star in a movie with Tony Hawk and that unlocked the secrets to thinking bigger and in that moment, it was a catalyst that changed the way he thought about decision making.
Hi, It's Pat! I'd love to keep in touch. It would mean so much to me if you subscribe to my Youtube Channel! https://bit.ly/3v4SbvE
INSTAGRAM: https://www.instagram.com/_patrick.hong/
FACEBOOK: https://www.facebook.com/patrick.hong.7/