I wish

I wish I had the time. 

I wish I met you all.

I wish I could solve all the problems.

I wish I could inspire each person.

I wish we knew one another.

I wish I could get to know you,

each of you. 

I wish.

I wish I just had more time.


I wish you wouldn’t waste yours. 


Crossfit – Dont hurt me.

Just mentioning the word CrossFit can cause straight-up anger. Despite the peripheral hate, the growing popularity of the sport and the number of people trying it for the first time mean that CrossFit must be doing something right.

 Not only do the high-ranking athletes squat, press, and clean heavy weight, they look damn good doing it. It’s easy to be inspired by their commitment to greatness and their super-hot physiques.

Whether you’re eager to try your first class or just slightly Cross-curious, more information will help your first foray into the CrossFit world. As it turns out, there’s a lot more to it than putting on long socks and doing weird pull-ups. If you’re thinking about heading to your local box (CrossFit gym) and kipping for the first time, here are answers to some questions you might have.


CrossFit is a fitness system meant to help people develop an “increased work capacity across broad time and modal domains.” This means that CrossFit isn’t necessarily designed to get you better at one skill or fitness attribute; instead, it’s engineered to help you develop multiple skills and strengths at varying levels of intensity and time. You probably won’t become the strongest person on the planet with CrossFit, but you will become stronger, faster, and able to do more work across various disciplines.

If you try a class, you’ll do a workout of the day (WOD), which will more than likely include a met-con (metabolic conditioning session). In a met-con, you’ll try to get as many rounds or reps as you can in a given amount of time. The movements, rounds, reps, and other details always vary, so you never know what to expect.

But CrossFit goes beyond that. Good boxes will invest time to coach you how to do technical compound lifts and Olympic lifts, skills like double-unders and kipping pull-ups, and even running and rowing techniques.


Instead of  exercise machines and dumbbell racks, you’ll find a smaller array of barbells, bumper plates, lifting platforms, climbing ropes, rings, medicine balls, kettlebells, and a whole lot of pull-up bars at your local box. You don’t have to worry about dropping your heavy deadlift, getting yelled at for grunting, or being kicked out for being too awesome.


That depends upon your goals. If you would like to be fitter, stronger, more athletic, and more mobile, then CrossFit can help. However, the whole point of doing CrossFit is to become a “Jack of all trades,” so if you want to specialize in something, then CrossFit programming may not be what you need.

This is particularly true if you’re a bodybuilder or a strength athlete. CrossFit isn’t going to make you huge, unless you dedicate extra time to improving your strength or size.

One of the things about CrossFit is that it’s almost infinitely scalable. If you can’t do the workout as prescribed, then you do what you can. So, if you can’t do bodyweight pull-ups, you can do ring rows, or use bands, or you can do jump pull-ups. The same goes for almost every movement. If you’re uncomfortable deadlifting, deadlift less. If you don’t want to do box jumps on a 36-inch box, use 20 inches.


You can expect to be challenged. Many people go into CrossFit with expectations that turn out to be untrue. You’ll do movements you’ve never heard of and new variations of challenging lifts. You’ll exert more energy than you’re accustomed to and you may feel a little lost. That’s OK: there’s a learning curve. Don’t fear starting at the beginning. Learn the mechanics and try new things. 

Also, there’s no rule that says you have to love CrossFit. If you go to a class, don’t like the box, don’t like the trainer, and don’t like the workout, don’t go back. It’s that simple.


As in all fitness facilities, some coaches are good, and others aren’t. The problem with hiring a coach or a personal trainer is that you can only rely on their “certification.” If you’re unsure about what that certification even entails, then you’re just making a judgment based on the trust you have in that establishment.


You could, but you could also hurt yourself mountain biking, doing karate, or base jumping. All physical activity comes with some risk. If you follow directions, practice movement patterns, and scale down when necessary, you should be fine.


CrossFit gyms are often more expensive than commercial gym because while commercial gyms sell hundreds of memberships and hope only a third of their members show up, CrossFit boxes sign up fewer people and hope everyone shows up. If you really enjoy CrossFit, go to class most days of the week. Get the most out of your money.

I encourage everyone to try a CrossFit class and then try doing a similar workout in a commercial gym. If you don’t see or feel a difference, then there’s your answer.


I’m not sure why the dislike can become vitriolic. Don’t get me wrong, CrossFit definitely has flaws: some CrossFitters tend to take themselves way too seriously, some of the programming is silly, and the business model seems to be more concerned with the quantity of coaches than the quality. But really, who cares what another person does for his or her fitness? Get fit and do what you love!


(A Shared article I have condensed and adapted)


Aspire To Inspire

An effective change

Afraid this is training based again so will be writing a bit more on travelling soon! Especially as i’m off to China for three weeks. But for now, you fit freaks, lets crack on. Time to revamp and make an effective change.

Every training career goes through highs, lows, and middling lulls. Not only is this normal, I believe it’s a necessary process in order create lasting habits. If you’re on a downswing, though, it can feel like you’ll be stuck there forever.

There are multiple reasons why your training has derailed, but the truth is that there’s not one answer. What you were doing before simply wasn’t working; what you do next is the real test.

 Approach them with an open mind, and a few minutes from now, you’ll own the tools to reinvigorate your physical life.


Let’s start with the advice no lifter wants to hear: Downtime is the first step to overcoming dead-end training. A stale mind is often the result of an over-stimulated body. The first sign of overtraining in motivated iron athletes is a lack of drive to train. Rest is necessary before you refocus and push forward again, and one rest day isn’t going to cut it.

Let this idea settle in, and something profound becomes apparent: rest and recovery are a form of training, as much and maybe more than anything you do in the gym. Hold that perspective, and it’s easy to accept how a week of rest fits into your program. You’re still teaching your body to adapt to all the stress you’ve inflicted on it up to this point, and will continue to in the future.

If training seems like a chore, get out of the gym. Accelerate your adaptation with low-level aerobic activities like long walks and extended mobility routines. Bike rides and hikes are all great for physical rejuvenation and clearing the mind. Throw yourself into activities that you enjoy—and perhaps haven’t done in a while—at a different intensity than you’re used to.


If you don’t have a defined goal, your program will lack direction. Without direction, staleness is inevitable.

Ask yourself this: What does it mean to you? Why are you chasing it? If you don’t have good answers for those questions, you’ve still got some thinking to do. A simple question I recommend you ask yourself to set goals is: “What do I suck at?” It shouldn’t be too hard to find something.

Once you determine your weaknesses, embrace the project of changing them and set a goal to put your weaknesses on par with your strengths. When you achieve that goal, reevaluate by asking the tough questions again. Set a new goal, and attack it.


Life isn’t supposed to be easy or comfortable. The sooner you can accept that, the quicker you’ll make progress.

Training problems happen when we familiarize ourselves with a program and become complacent. Challenges introduce struggle, and struggle introduces us to ourselves. Staleness can’t thrive in a challenge-laden environment.

The process is simple: Take on one challenge per week that scares you. You’ve no doubt heard the saying “do one thing every day that scares you,” but one each week is more sustainable and may allow you to think bigger. Systematically make yourself uncomfortable.

Each day is still an opportunity for growth and change. There are always ways to improve your form, mindset, and execution. Pick one of these per day and hammer it until you undeniably improve. Combine daily small challenges with larger weekly conquests, and your training will be filled with purpose.


We live in a fascinating training era with a wealth of ideas, implements, and practices. Bodyweight strength work is undergoing a revival. Olympic lifting has surged in popularity, and powerlifting and bodybuilding remain steadfast. You’re not starved for training options and skills waiting to be mastered.

Find a novel interest and explore it with intense passion!

If the old way of doing things is feeling old, devote yourself fully to a style of training with a different purpose. If powerlifting is wearing out its welcome, attack the clean and snatch. If you’re sick of worrying about aesthetics, switch it up and master all that kettlebells have to offer. 


Competition nurtures focus. There’s nothing like pitting yourself against your peers to reinvigorate your training intensity.

The type of competition is irrelevant. Powerliftingstrongman, 5ks, and bodybuilding shows all accomplish the same foundational goal. It’s the preparation that matters. Make the commitment, and know that every training session brings you one step closer to standing toe to toe with other athletes who want to beat you.

There’s a special type of freedom and mental acuity that accompany a pre-competition program, no matter how you end up placing on game day. You work hard and focus just as hard, confident that everything you’re doing is leading to something greater.

There’s no definitive measure to determine when you’re ready to compete, but that’s part of the fun. First, find a competition 3-6 months away. Then, hire a coach or find the simplest training program you can follow. Then get after it! All of a sudden, the physiological changes that accompany your training—more strength, better movement, better physique—are just an added bonus.



For many of us, training is a big part of our lives. It’s the heart of our physical development and a staple of our personal growth. But the world outside is much larger than iron, sets, and reps.

There are people who will never use their legs again. Others are terminally ill. Some people don’t have the financial means to train and work three jobs to feed their children. Take a global view, and you’ll see that merely being able to enrich your days with physical training is a rare privilege.

Spend this precious time wisely. Use it to grow and to enhance your life, and don’t waste your energy making mountains out of molehills. There’s no definitive approach, just like there’s no definitive physique. Invest in yourself, challenge yourself, and restore your lifting life force!


Day by day,

Aspire to Inspire.

Get in the zone.

On any particular day, your friends on Facebook, Instagram, Twitter or BodySpace will write about how they crushed that day’s workout, while others will write theirs off as lackluster. The next day, the posts might well be reversed. Your own performance might be equally hit or miss, making success feel like something that only happens randomly.

Why can’t you nail your workout every time? Why do you step up to some competitive challenges, and leave the stage dejected and defeated other times? What changes?

Chances are that your best workouts transpired in what’s called “the zone,” a state of mind and body that enables peak performance. It is a place devoid of self-doubt, where it seems like nothing can go wrong. The zone correlates with the times in your life when you feel most alive. Your greatest triumphs occur when you’re in the zone.

If you want to perform at a high level in whatever it is you love, you need to get to know the zone. Master it, and there will be zero chance of you missing that last rep or failing to complete that interval. It’s where inspiration translates to results.

Aspire to Inspire

Come on..who doesnt want Abs?

Ancient Greeks and Romans viewed visible abs as a symbol of health, strength, and physical fitness. Statues of Zeus, Poseidon, and Heracles are complete with perfect six-packs—a nod to the immortal perfection and strength of the gods.

In today’s Internet culture, having a great torso may not be supernatural, but it still evokes the same symbol of prestige. Who didn’t run immediately to the gym after watching the movie “300?” .

As awesome as having a six-pack is, building one is not easy, trust me its been the death of me for months. If you’ve been crunching away after every workout and are still not seeing results, you’re probably committing one or more of these mistakes. Here are six reasons you’re not seeing etched abdominals.


Strong abs aren’t the most important component of a visible six-pack; low body fat is. If you have too much subcutaneous body fat covering your abdominal area, then no matter how many hours of crunches or leg raises you do, you won’t be able to see a damn thing.

The most effective action toward achieving those ripped abs is to clean up your diet. When it comes to your abs, training can only get you so far. You need a smart meal plan to lower your body fat percentage and uncover your abs; otherwise, all your hard work in the gym will count for naught.


Most people see abs as the little hard boxes in the middle of their torso, but the muscle system is actually far more complex. Your abdominal wall is built of the rectus abdominus (the six-pack), internal and external obliques that run along the sides of your rectus abdominus, and the transverse abdominus which lies beneath the internal oblique. I also like to include the serratus anterior, the muscles on the top of your rib cage,

These muscles help the torso flex, extend, and rotate. Most importantly, the muscles also help the torso stay stable against flexion, extension, and rotation. If you only train them to flex by doing endless crunches, you won’t activate each of the muscles in ways in which they can grow. Like any other muscle in the body, the abdominals need to be trained from various angles and dimensions.

To better address your midsection, vary your exercises so you work each of the ways your abdominal wall functions.


There has been this weird hype that your abs need to be trained with a ridiculously high amounts of reps. Some people go crazy and do more than 500 reps in a workout. If you are training your abs for a high-endurance, abdominal-specific sport, then rep away. To get your abs to grow, however, you need to stimulate them just like any other muscle group in your body. Would you perform 500 reps of biceps curls in one workout for maximum growth? Probably not.

Start training your abs with some weight so they can develop like your other muscle groups, and vary the rep ranges each time you train them. For instance, in one workout, perform all bodyweight exercises with a rep range of 15-30; during your next abdominal training day, lower the rep range to 8-12 and use a heavier resistance by adding a plate to your floor-based moves or knocking out some cable crunches. Increase the difficulty as you progress.


Let me be clear: You cannot lose body fat in specific areas of your body by training that body part more often. If someone ever tells you that you’ll lose your gut by performing abdominal exercises, slap that person in the face and then explain to him or her that it’s impossible to control where body fat comes off your body. The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

Unfortunately, abdominal fat is usually the last bit to come off and the first to come back. The tenacity with which abdominal fat wants to cling to your belly can make dieting and exercise discouraging. The key is consistency. It may take months or even years to uncover your abs, but if you stick to being smart in the kitchen, you’ll eventually see results.


This is a touchy subject because many fitness and physique athletes do train their abs every day at the end of their workouts. However, they’ve been building their abs for years, and what works for fitness professionals may not always be the best approach for you, or me.

Because you actually activate your abs doing many other exercises like squats, deadlifts, military presses, etc., it’s best to give your core a break during the week. Even though you might not be directly training your abs, they still get stimulation during your compound lifts.

For best results, do direct abdominal training 2-3 times per week. As your abs evolve and get stronger, you can shorten the duration of your abs workout and include them in your workouts every other day.


Many, many people go through crash diets and contest nutrition plans in order for their abs to show. However, once they’re done with their contest season or diet, they start eating junk food, stop performing cardio, and say goodbye to their six-packs. Say goodbye to crash diets, “dirty bulking,” and nutritional inconsistency instead.

Like I said before, consistency is the most important piece of the six-pack. You need to make fitness a lifestyle. If you consistently eat clean and stay intense in the gym, you’ll have abs for much longer than a few weeks.

As ever,

Aspire to Inspire.

What motivates you

What motivates you during a workout? Not before—not “Oh, my god, I’m so excited to go to the gym right now.” I’m talking about when you’re standing just outside of the power rack. You’re about to get under a bar stacked with 45s that could staple you to the ground in less than a second. What do you think of?

Suddenly all the rules change. That little scare your doctor gave you about what could happen if you don’t exercise isn’t enough to make it happen. It’s no match for the big scare of being crushed if you don’t crush it first. You need something more powerful and direct to turn your flame into a raging fire.

Look at a video of pretty much any record-setting squat or bench press, and you’ll see the lifter camping out for at least 15 seconds or so, and sometimes far longer, as they prepare themselves to make this transformation. And that’s in an ideal scenario, with a crowd watching and urging them on, and a long-awaited triumph in their crosshairs.

In training it’s different. No one is watching, except for maybe a slightly nervous spotter or workout partner. It’s all on you. And if you want to make it through this set and eventually lift something even heavier, you’ll need more than just good form and a good pre-workout to make it happen.

Arnold famously saw his biceps as mountains, and pictured himself lifting tremendous amounts of weight with those “superhuman masses of muscle.” But what often gets overlooked in that anecdote is why he favored this type of image, it was all about losing himself.


I’ve been in this position many, many times over the course of my training, and I’ve learned what puts me in the max-strength headspace. Mountains aren’t enough for me; I need true rage. 

 Make it more personal. Imagine a situation where everything you hold dear is on the line. Picture someone holding a gun to your head. You don’t have a choice; you simply must pump out those extra reps in order for this nightmare to end.

After the set, picture yourself kicking the crap out of that guy. I promise you, if you let yourself go to dark places like this, you will be rewarded for your efforts.


Intense visualization isn’t for everyone. And even the most imaginative of us need to mix things up, so we don’t get too far out there. Enter videos.

If you’re partial to fight imagery, like I am, something more brutal might be necessary before you head out to the weight room. I love the scene from “Immortals” where Theseus leads his army into battle and runs full speed at the enemy. This one’s good if you have a lot of reps ahead of you.

A max-strength day? The first fight scene in Troy is great before a big weight. A terrifying opponent falls, and there’s never a doubt who will prevail.


Part of Rocky’s charm, of course, is that when the movie came out, he stood alone.  Today, countless online videos are made specifically to help you—or at least the person in the video—train harder.

Looking for an extra inch on your arms? Then command your biceps to grow like YouTube sensation CT Fletcher does.

Everyone has their own trigger; the trick is finding it. 


As always,


Aspire to Inspire.

Work, Hustle and Kill

People don’t seem to understand my oals so let me make this clear. I am a dude who will lift big everytime, squatting 140kg for 6 sets today, deadlift 200 and bench 100. but theres more, I will work damn hard on my diet so im as healthy and physically fit as possible. On top of that i’ll run my 5 miles daily and do my morning HIIT cardio. As of next week I start training in Calisthenics too. This is on top of my uni course in psychology and criminology and studying part time in nutrition and fitness, whilst producing my own apparel. Its not about being good at ‘something’ to me, its about being good at every god damn thing I can.


Aspiring to inspire.

Give a F***

Ok, I have a confession to make.

I have spent almost my whole life  caring far too much about offending people, worrying if I’m cool enough for them, or asking myself if they are judging me.

. It’s stupid, and it’s not good for my well being. It has made me a punching bag. But worse than that, it has made me someone who doesn’t take a stand when i ought to. It has made me someone who stood in the middle, far too often, and not where I cared to stand, for fear of alienating others. No more. Not today.

Today, ladies and gentlemen, is different.

 We’re going to talk about the truth.

Do you wonder if someone is talking shit about you? Whether your friends will approve? Have you become conflict-avoidant? Spineless?

Well, it’s time you started not giving a fuck.

FACT NUMBER 1. People are judging you right now.

Yes, it’s really happening right at this moment. Some people don’t like you, and guess what? There’s nothing you can do about it. No amount of coercion, toadying, or pandering to their interests will help. In fact, the opposite is often true; the more you stand for something, the more they respect you, whether it’s grudgingly or not.

What people truly respect is when you draw the line and say “you will go no further.” They may not like this behaviour, but so what? These are people don’t like you anyway, why should you attempt to please people who don’t care for you in the first place?

Right. Then, there’s Internet trolls. That’s a whole other thing.

Regular people are fine– you don’t actually hear it when they’re talking behind your back. But on the web, you do see it, which changes the dynamic drastically. The real problem with Internet haters is that they confirm your paranoid delusion that everyone out there secretly hates you.

Thankfully, that’s not actually true. So the first noble truth is that most people don’t even care that you’re alive. Embrace this, my friends, for it is true freedom. The world is vast and you are small, and therefore you may do as you wish and cast your thoughts of those who dislike it to the side.

FACT NUMBER 2. You don’t need everyone to like you.

This stuff is crazy, I know, but you’ll get used to it. Here’s the next thing: not only do most people not know that you exist, and some are judging you, but it totally does not matter even if they are.

How liberating this is may not even hit you yet, but it will. Check this out: when people don’t like you, nothing actually happens. The world does not end. You don’t feel them breathing down your neck. In fact, the more you ignore them and just go about your business, the better off you are.

You know when they say “the best revenge is a life well lived”? Well, this is true, but it isn’t the whole truth. A life well lived is great, yes, but it cannot happen while you are sweating about who your detractors are and what they think. What you have to do, what you have no choice but to do, is accept it and move on.

So not giving a fuck is actually a necessary precedent to create a good life for yourself. It can’t happen without it. That’s why you have to begin today.

FACT NUMBER 3. It’s your people that matter.

Ok, so you’ve adjusted to the fact that most people in the world are barely aware of your existence, and you’re also conscious of the fact that those who don’t like you are in the obscenely small minority and don’t actually matter. Awesome. Next you need to realize that the people who do care about you, and no one else, are those you need to focus on.

Relationships are weird. Once we’re in one (with family, a spouse, whatever), we promptly begin to take the other person for granted and move on to impressing strangers instead.

It’s like we always prefer to impress and charm the new than to work on what we already have.

But these people, they understand your quest or your cause. They make you feel good when you’re around them, make you laugh or make you feel like you can just be yourself. They make you feel relaxed or at ease. You’ve shared things with them. They’re important. Focus on them instead.

FACT NUMBER 4. Those who don’t give a fuck change the world. The rest do not.

 What it takes to move past anything is to simply realize that your obstacle is unimportant, and that it can be dismissed. This is true whether you’re running a marathon or trying to get to Mars.

If you dismiss the things that do not matter; if you remove those things from your mind and focus on what must be done; if you understand that your time is limited and decide to work now; only then will you be able to get to the finish line. Otherwise, you will be dissuaded into living a life you aren’t interested in.


Aspire to Inspire.