I am here.

NO IT’S NOT FITNESS. Just so you don’t close it right away. Anyway, moving forwards.

If you came to a 7 foot wall, what would your first thought be? A way around it I’m sure. But that isn’t an option. So option two, you look for a hand up. Nobody there. At least for now. So lets assume by some miracle, gruelling effort and personal strength you make it over the wall after god knows how long, what’s next? Most people say if you are good at something never do it for free. Well in some circumstance that would be true, but to me, if you are good at something, you have an obligation to help others with that experience. 

Getting over that wall is my experience, therefore I believe I have an obligation to others to help get them over it. 


We all face obstacles in life, some more extreme than others, higher walls as it were. So sometimes we need a leg up, or at least somebody behind us if we fall. 

I came across my own obstacles which I am unafraid to share, plenty of them in fact. If you are reading this you are either one of my subscribers (so much love to all of you) or you are one of my Facebook friends (assuming I had the balls to share this, so be kind). It’ll be very easy to laugh me off and frankly that is fine by me, I am not here for approval.

I am here as that leg up, or just a voice to guide or an ear to vent. Everything I went through I wished I had that hand up, it was one of two times in my life I prayed. Sadly I never got it. Without that I found my own way over the wall and I promised myself no matter what, if I came across the chance to help anyone else in any situation I would take it.

So whatever you are coming across, no matter how well you know me, all I am saying is: 

I am here. 


Aspire to Inspire. 


Dieting: A Rant.

You ever go out with a bunch of people for dinner when you’re dieting? Isn’t that a fucked up situation? Let’s say you’re at a table with seven people and everyone’s ordering their food. You’re at the end so you’re ordering last. They’re getting ribs, chicken strips, spaghetti, and whatever. No one in the group cares what they’re ordering. The conversation stays the same. Then it comes to you and your first question is, “How do you prepare your chicken breasts?”

People start looking at you.

Then you order two plain chicken breasts with a side of broccoli with no butter or seasoning. The waiter writes it down and off he goes to the kitchen. Now everyone’s looking at you like you’re a freak. They didn’t care that your other friend was eating ribs. They didn’t say shit when the guy ordered his chicken strips. So how is your meal selection any different?

It blows my mind. If you ordered something that was complete shit, no one would say anything. But because you ordered something to help you achieve a goal, it’s a problem. And now for the next ten minutes you’re having that stupid fucking conversation.

“It’s so easy for you to lose weight,” they say. “I can’t do it.”

And you’re thinking, really? Here I am at a Steakhouse ordering two plain chicken breasts and broccoli — which is gonna cost me 20 quid by the way — and it’s easy? This is something I want to do? You think I want to sit here and watch you fuckers eat wings and ribs? I’m here for your company, not to give you dieting tips you’re not gonna listen to.

Rant over. 

Aspire to Inspire.

Travel Basics.

A list I found from when I did my first trip across the world. Simple, effective and damn right important. 
Don’t be that person who returns to the room late at night and switches the main lights on; use a torch to make… your… way… quietly. I recommend the humble head torch. 
They may seem a bit middle-aged woman with a handbag, but trust me — when you’re travelling, wet wipes are a gift. Use them to clean up scrapes and scratches, mop dust of your flip flops, wipe the sweat off your face (nice), freshen-up if you can’t have a shower (double nice)… the list goes on! 
Use it to patch up any tears in your backpack! Secure your mosquito net with it! Repairing shoes – trust me I’ve seen it done. The point I’m trying to make is: duct tape is really very useful. Take some with you. 
Not only will your memories be preserved forever, you know you’re just dying to be that person on Facebook who makes everyone jealous with their travel pics. 
Unfortunately, you can’t go travelling without having a bit of money. But instead of carrying loads of cash around with you, stick it on a Travel Cashcard. It works like a credit or debit card, but you preload your money on there, and there’ll be no getting into debt because you can only spend what you have. Genius! It can also be topped up by anyone (hi mum), anywhere, and you can also use it withdraw cash, so you don’t need to exchange currency.
Young, free, single and — Anyway – promoting safe sex; so pack some quality condoms. You don’t want to be bringing any unwanted presents home with you, if you get my drift.
You won’t get very far without your passport, but before you pack it, remember to check that it isn’t about to expire! Lots of countries — including backpacker havens Australia, Thailand and Malaysia — won’t let you in if your passport expires within 6 months of your arrival date. It’s also worth packing a photocopy of your passport, and other important docs. Email a copy of these to yourself so you always have them. Remember to check whether you need a visa to get into the country you’re travelling to.
Are you either a student, under 26 or a teacher? Lucky you! You’re eligible for a discount card that you can use all around the world on up to 40,000 discounts; including things like eating out, guidebooks, and getting around. It’s also worth grabbing a YHA card to save you money at all Youth Hostel Association hostels around the world.
No, not those kind of drugs though….– I’m talking about the medicinal kind! First up, we have paracetamol. Worth taking a stash with you, since your familiar brand is not always available abroad. Secondly, we have Tiger Balm. If you haven’t discovered this yet, now’s the time. It’s amazing for headaches and insect bites, and you can also slap some on your aching muscles. It’s widely available in Asia, so you can even pick some up on your travels. Thirdly, pack some diarrhoea medication. It’s likely that you will eat something… that, err… .
Baby powder… can be used from stopping your bag from rubbing, to soothing your skin, to keeping your hair clean, to stopping your shoes from rubbing… the list is endless! I don’t think I need to add anything to that.
If you’re travelling on a budget, a sleeping bag liner is a must. It’s essentially a cosy thin sleeping bag, and it’ll protect you from any bed bugs that might be lurking in the slightly more questionable places you stay. Pop one in your backpack, and get a good night’s sleep instead of worrying about the state of the sheets. 
Stay in contact with family and friends back home. Get aglobal SIM card and save big on international calls, texts and data use. Get coverage in 180 countries worldwide, free incoming calls in more than 70 countries and free Facebook notifications. Drop into store and grab one quick before you leave, or apply online. A global SIM is also a lifesaver (or at least a phone bill saver) when you want to contact friends you make on your travels about where to meet up with them later.
Whoever invented ear plugs has definitely spent their fair share of time sleeping in dorm rooms. These nuggets of genius are pretty much essential if you want a good night’s sleep in a hostel. They’re also handy for sleeper trains and buses.
No one likes to itch, and no one likes to be covered in bright red splotches. Even if you’re one of those really annoying people who never seems to get bitten (I hate you), it’s worth spraying on some mossie repellent and investing in a net, particularly in Malaria zones.
I guarantee that despite your good intentions to start a blog, by the time you get round to typing it up, you’ll have forgotten loads. Nothing beats lying on an isolated beach with a notebook in your hand, writing about your latest travel adventures and capturing how you’re feeling. It would be a shame if all those amazing things will be forgotten… and you can’t capture every experience in pictures or remember every detail forever. so I write them down!
OK it’s boring, and yes, I sound like your mum, but it’s so, so important — not least because you can’t get it once you’ve left! Don’t let getting your iPod nicked or having to fork out for medical treatment ruin your trip. You can buy insurance from only 35p day – especially designed with the young and adventurous traveller in mind. Get covered for over 100 adventure sports and adrenalin activities free of charge.
Or a similar smartphone with music-listening capabilities. Travelling without music on long bus journeys is no fun; plus, the songs you listen to will forever remind you of your travels. Plus, you can use your smartphone to access wifi. Google maps was invaluable whilst I was away. Before moving to a new town I would load the map area so when I arrived I could never get too lost! Especially useful when arriving somewhere late at night. Just remember to turn data roaming off, or risk being landed with a massive phone bill.
Take a couple of padlocks. They’ll keep your backpack secure, and you can also use them on lockers in some hostels.
Stick some loo roll in your bag, particularly if you’re travelling around Latin America or Asia, where the public toilets may be notably void of hallowed roll. On a toilet-related note; start practising your crouching skills, as the public loos will probably be lacking in seats – squat toilets, anyone? You’ll soon get used to them.
No, not the woolly winter kind; I’m talking about a nice big lightweight scarf – ladies call them pashminas. Gents, why not try a keffiyeh, or a less-politically-controversial-but-still-manly equivalent. Not only will a scarf keep you warm if the evenings get chilly, it can also double up as a beach blanket, and protect you against subzero air conditioning on a bus or train journey.
21. VISAS!
Make sure you’ve got your visas fixed up, or you’ll be waiting a long, long, long time at the border. If you have fewer than five days to go, no drama, that’s just about time to visit your local store and submit a fast-track visa service, for any entrance visa.
Aspire to Inspire.

Abs – Gotta be a way.

Of the many physique goals in the wide world of fitness, getting a set of shredded abs is definitely one of the most difficult. After all, a defined, chiseled midsection doesn’t just pop up out of nowhere. To achieve it, you need a rock-solid game plan.

By following training and nutrition tips, and implementing abdominal work into your usual routine, you’ll be well on your way.


Nutrition is the most important piece of the abs-gettin’ puzzle. Although you can train your abdominal muscles so they’re thicker and stronger, they won’t be visible unless your body fat is low enough. If you want abs you need to pay extra-special attention to the food you put into your body.

Your body needs a certain amount of protein, fats, and carbs, so monitor these very closely. It’s important that you play around with your own nutritional approach to see what works best for you. Remember that everyone will respond differently to any given diet protocol, so learning what helps you lean down is essential.


A compound lift like a heavy squat puts a lot of stress on your abs. Think about it: If your abs weren’t engaged to the max during a lift, you’d just crumple over under the weight. Compound exercises demand a lot of core stability from your body.

It’s important to note that if you train the rest of your body correctly, you don’t need to kill yourself with endless ab workouts to get a fully defined six-pack.


Many people make the mistake of holding their breath as they’re doing ab exercises. The lack of circulating oxygen just leads to a build-up of pressure, causing you to feel lightheaded or dizzy.

Moreover, if you don’t breathe regularly, you won’t be able to generate much strength. Your muscles need oxygenated blood to work properly. If you choke them, they won’t perform as well as you need them to.

Practice breathing properly as you do your ab work. Inhale deeply before performing the movement as you lift or crunch, make sure to exhale. Exhaling will force your abs to contract. Exhaling will also better engage your inner oblique muscles, which help with stability.


While concentric, positive movement is an important segment of any abdominal exercise, make sure you don’t forget to think about the eccentric (lowering) portion as well. Stretch the abs through an entire range of motion before you contract them to engage more muscle fibers. 

If you only contract and go through a small range of motion, you’ll only get mediocre results. By extending that contraction over a much larger range of motion, you put more blood into the area and see better results.


As you perform each ab movement, be very conscious about making those target muscle groups perform the work. It’s about quality versus quantity, really focus on squeezing your abs in every rep you do.

If you just go through the motions, it’s far too easy to let your hip flexors or upper abdominals take over every movement. Think about making the right muscles contract. This extra mental effort might seem silly at first, but when you grow accustomed to connecting your mind to your contracting muscles, you’ll notice a huge difference in your workouts.


If you’ve been doing a billion crunches at the end of every workout with nothing to show for it, you need to revamp your exercise selection. Choose exercises that challenge you in new ways, and use equipment to boost the intensity of your training. Extra weight will help keep constant tension on the ab muscles, increasing the efficacy of your workout.


Aspire to Inspire.


Dropping BF %

The old way of cutting fat needs to be tossed once and for all. Use this science-backed system and you’ll coast toward your goals while those around you struggle with fatigue, cravings, and weakness. 

Question: What’s the best way to get shredded? If you’re like most people, what came to mind was a combination of extreme food and calorie restriction, grueling high-rep weightlifting workouts, and hours and hours of cardio each week.

Ironically, this is the worst way to go about it. This approach guarantees a downright miserable experience of horrible food cravings, rapid muscle and strength loss, and a building fatigue and lethargy that eventually burns you out.

It doesn’t have to be this way! When you know how to use nutrition properly, you can rapidly lose fat while maintaining strength. You can also completely avoid daily struggles with hunger, cravings, and energy levels.

This isn’t just something that works on paper, either. It’s a reliable combination of strategies to get to 6-7 percent body fat with relative ease, and which have been successfully used by thousands of people.


You’re probably familiar with the physiology of fat loss, but let’s quickly review it. Losing fat requires feeding your body less energy than it burns. When you do this, you’re creating a negative energy balance or “calorie deficit,” and the energy difference between what you eat and what you burn every day usually measured in calories more or less determines how much fat you lose over time.

I know it’s trendy right now to claim that calorie counting doesn’t work or that weight loss is actually about the quality, not quantity, of calories eaten, but these trends obscure the main issue. Calorie restriction is, and always has been, the key.

You see, your metabolism obeys the first law of thermodynamics. There is no debating this.

When viewed energetically, your body can’t tell the difference between the calories in a doughnut and the calories in a gluten-free, soy-free, cholesterol-free, fat-free, GMO-free green juice. This is why study after study after study has conclusively proven that so long as a calorie deficit is maintained, subjects lose fat regardless of diet composition.

Now, that doesn’t mean that macronutrient ratios don’t matter. They definitely do, as I’ll show a little later. But the point I want to make is that you must know how to maintain a proper calorie deficit over time if you want to lose fat while preserving muscle. 


First, we need to figure out, as accurately as we can, how much energy you’re burning every day. This is known as your total daily energy expenditure (TDEE). Here’s how I like to do it:

1 Use the Katch-McArdle formula to determine how much energy your body burns every day, excluding physical activity, which is known as your basal metabolic rate, or BMR. To get this number, you’ll need to know your lean body mass.

Multiply that number as follows:

  • By 1.2 if you exercise 1-3 hours per week.
  • By 1.35 if you exercise 4-6 hours per week.
  • By 1.5 if you exercise 6 or more hours per week.

Calculate 80 percent of this number. This will create a mild caloric deficit which will allow you to lose about a pound of fat per week without feeling starved or losing too much muscle.


If you’re familiar with this type of calculation, you probably noticed that my activity multipliers are slightly lower than those found in similar formulas. This is intentional. One of the many things I’ve learned is that the standard activity multipliers are just too high for most of us.

Unless you have an abnormally fast metabolism, a standard Katch-McArdle TDEE calculation will leave you wondering why you’re losing little-to-no weight despite being perfect with your food intake. The multipliers above are much better for the average metabolism, and can always be adjusted based on actual results.

I occasionally run into people who lose weight a bit too slowly or quickly on the above multipliers. In the latter case, they’ll also experience significant decreases in strength and energy. These issues are easily remedied by decreasing or increasing daily calorie intake by about 100 and reassessing.


Now that you know how many calories you’re supposed to eat every day, it’s time to turn that number into macronutrients. The most common mistake here is too little protein and carbohydrate, and too much fat. The result for many is a significant amount of muscle and strength loss.


The goal while dieting for fat loss is to preserve muscle, and a big part of this is ensuring you’re eating enough protein. Fully addressing the science of protein needs would require its own article, so I’ll keep it simple here.

Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1-1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness.

In other words, the leaner you are, or the more calorie-restricted you are, the more protein you need. It’s like an inverse bell curve. Figure out where you fit in this range, but bear in mind that its protein per pound of lean mass, not total body weight. 

Here are some guidelines for protein intake and different body fat levels:

  • Super-lean: 10 percent or less body fat (men), 20 percent or less (women): 1.4 g/lb. or higher.
  • Lean: 15 percent (men) or 25 percent (women): 1.2 g/lb.
  • Average: 18-24 percent (men) or 25-31 percent (women): 1 g/lb.
  • Overweight or obese, calorie-restricted: 1.6-1.8 g/lb.


High-fat diets are really trendy right now because they are supposedly the best for maximizing testosterone levels and weight loss. This is misleading, though. Yes, switching from a low-fat to high-fat diet can increase free-testosterone levels, but not nearly enough to help you build more muscle.

There are two studies commonly cited as definitive proof that high-fat dieting is superior to high-carb dieting. One demonstrated that when men switched from getting 18 percent of their daily calories from fat to 41 percent, free-testosterone levels rose by 13 percent. The other study, conducted a decade earlier, had similar findings.

Now, that might sound nice, but here’s what high-fat hucksters don’t tell you: Small fluctuations like this do little to nothing in the way of improving strength and muscle growth. This has been demonstrated in a number of studies.

This is why I recommend you stick to getting around 20 percent of your daily calories from dietary fat when eating for fat loss. To calculate how many grams this is for you, simply multiply your total daily calorie intake by 0.2 and divide this by nine, since there are nine calories in a gram of fat.


And now we come to the most maligned macronutrient, the carbohydrate. According to some, this evil little bastard is what makes us fat, and dramatically reducing intake is the best way to lose weight. In action, this simply isn’t true.

Research has demonstrated that when protein intake is sufficient, there is no significant difference in weight loss between high- and low-carbohydrate diets. As long as you’re maintaining a proper calorie deficit, you’re going to lose fat at more or less the same rate, whether you’re low-carb or not.

The less carbs you eat, the lower your muscle glycogen levels will be, which means compromised performance in the gym and miserable workouts. Muscle endurance in particular seems to take the biggest hit.

Furthermore, research has demonstrated that low muscle-glycogen levels impair post-workout cell signaling related to muscle growth. This is particularly detrimental when you’re in a calorie deficit because your body’s ability to synthesize proteins is already impaired.

There’s more, though. Calorie restriction in general is known to reduce anabolic hormone levels, and low-carbohydrate dieting only makes this worse. Especially when combined with caloric restriction, this creates a catabolic nightmare that results in more muscle loss while dieting.

The research is clear: as a weightlifter, the carbohydrate is your friend. This is why I recommend you keep your carbohydrate intake high while dieting for fat loss.


  • daily calorie intake for fat loss = 3000 x .8 = 2400
  • protein intake = 188 x 1.2 = 225 grams per day
  • fat intake = (2400 x .2) / 9 = 53 grams per day
  • carb intake = (2400 – ((225 x 4) + (53 x 9))) / 4 = 255 grams per day



Aspire to Inspire. 



Things becoming a little clearer.

Blogging – Well with around 2000 views, 100 or so followers (Love you guys) and as of today over 100 blog posts, I can say things are going well . It is a little odd not knowing my audience, as well as on occasion finding out some friends are reading this I didn’t even know about. Nonetheless, it’s one hell of a platform for me to work with and is effectively a storage space of valuable ideas to return to. 

My goals – My goals are pretty straightforward. Compete in powerlifting. bodybuilding and obstacle races, get every qualification I need (fitness and degree), open a gym selling my apparel and work as a sports psychologist and instructor. Granted they are pretty black and white but that does not mean they easy by any means. 

Methods – In terms of reaching these goals I have to give myself credit, progress if being made. In terms of training I am at a point where I could comfortably compete in powerlifting, around 1 to 2 years away from a bodybuilding comp and have a race in 5 days! As for the rest, well they are slower. my final year of my degree in Criminology and Applied Psychology begins in a month with qualifications in fitness are planned for next year. The longer term projects are my gym and apparel, I have an interested second party and designs for apparel are complete, time to bring it all together! I have to be grateful too for the growth of my platforms Instagram/blog/Facebook page (linked below). Between them all I manage to reach thousands of people which is unbelievable. Whatever it takes to change lives.



Battles – Nothing worth having comes easy. Well everything I want is certainly worth having, so of course that provokes struggle. So far there are issues I’ve made my way through, though on regular occasion they return to me, I’m not sure they ever leave. Reoccurring issues are things like body dismorphia, eating disorders and maintaining a positive mentality. Some battles are unavoidable as every one of you will appreciate. For instance, my main two issues are time and money – aren’t they always?  With the money and time, I could invest in my apparel for faster growth as well as produce more designs, with even more I could start financing my own gym! But we have what we have, there is no excuse for not making the most of that!

The last of my battles are to do with the necessary mentality. To go on with all this every day without faltering isn’t easy by any means. With little appreciation from the outside world as well as those around me (few exceptions) it becomes even harder and somewhat lonely. There has to be an ongoing thought, a belief that what I am doing is worthwhile, so luckily I have that going for me to drive me through. 


People – The people in our lives have a drastic effect on who we are. Too often we surround ourselves with people who cannot accept us or unintentionally cause us to close away parts of who we are. I learnt this lesson over several years and of course the hard way (seems to be a pattern in my learning methods). However today things are a little different, over time I have changed who I keep around me in both quantity and quality. I don’t really see the need for a hundred friends or the approval of the world, instead I have learnt to just be me and those who can accept that stay. Incredibly that has left me with a group measurable on both hands in quantity, but in quality? Immeasurable. 

I have friends who support me, understand me and encourage me. A girlfriend who beyond my understanding not only accepts all that I am, but actually seems to be fond of it? (yes an understatement but you see the point I am making). 

People say you surround yourself with like-minded people, of course they are right, I do not disagree. However when in a position like me you realise like-minded people can be hard to find, which I consider to be a privilege. No, instead surround yourself with people who, though may not be on your path, are willing to walk beside you when you falter, or will help you stand your ground when things get tough. I adore those in my life and can not thank them enough. 


Hard work – This is it. The determining feature. No dream nor goal was ever achieved without hard work. So on a regular basis I find myself saying to myself, ‘are you prepared for this? Are you willing to keep going?’. I am not arrogant enough to pretend my answer is always yes. On many days I will suffer, I will want to give in and take it easy. So of course I have my fears and like every other person on this planet I fear the possible. ‘Our deepest fear is that we are powerful beyond measure’ – Marianne Wiliamson. How far I have come terrifies me as it reveals the possible of how far I could go. Would you not be scared too? To have everything you could imagine, the ideal life and world unravel before you, are you brave enough to go all out and pursue that with one sickening thought daily echoing in your mind.

What if I fail? What if it all passes me by?

This will never leave my mind sadly, but that is not to say I cannot work aside it, the fear of failure will only be lost in my ability to succeed. 


Aspire to Inspire. 

Bodybuilding and Life – 30 Lessons

1) Wake up early

Laziness and procrastination is an awesome way to suck at life.
It’s ok to sleep in sometimes, but don’t make a habit of wasting your life in bed.
Get your ass up and go.

2) Don’t make excuses EVER

Nothing is going to derail your efforts faster than trying to place blame on anything other than yourself. YOU control YOU. Once you figure that out, things will start to happen for you.

3) Do shit other people aren’t willing to do

You have to be willing to get uncomfortable and go outside of the norm to dominate life. Whether you want to be a bodybuilder or a business-man, doing the things that others will not will give you confidence and an attitude of ass-kicking-ness toward life.

4) Eat well

Eating crap may not affect you now, but it will.

It’s not “cool” to be able to eat what you want and stay lean. It’s still destroying your insides and you’re setting yourself up for a shitty time when you’re older. Eat good whole foods and take care of yourself. How you eat reflects your sense of self respect. Take care of the temple!

5) Surround yourself with bright people

How you talk, walk, and act is a result of the people that you surround yourself with… so get around bright and successful people!

People, TV programs, the daily news all introduce thoughts and behaviors into your life. What goes in, must come out. Beware.

6) Always wear clean shoes

You can dress like a bum, but clean shoes say that this guy takes care of his shit. Shine those biatches.

7) Stay at nice hotels

Splurge! I know it gets pricey, but surrounding yourself with successful people and the first class lifestyle associated with 5-star hotel treatment will motivate you to work harder to stay there.

It’s an investment in your confidence and mindset. Plus the food is much better.

8) Become a professional

I wish someone had told me this sooner in life.

Whatever you do, BE A PROFESSIONAL.

I don’t care if you’re a professional Brazilian waxer or horse stall sweeper. Do it, and do it better than anyone else and do it with pride.

Want to be a pro bodybuilder? Then THAT is your profession. Eat, sleep, walk, talk like the best of the best (although it may be hard to find a decent role model).

Write down what you would expect from a pro in your field. What should a pro bodybuilder look, talk, eat, train like?

Why aren’t you doing that?

9) Enjoy life

Too many people have no idea what being happy means to them.

What really makes you happy? (if you say shopping you need to read a book…ANY book!).

Find what you enjoy and make it a large part of your life.


The world is trying to breed mediocrity.
DESPISE mediocrity.
Get intense, get focused, get hardcore.

Whatever you choose to do, go HARD or go the Fuck home.

Wake the Fuck up people. Get excited. Get enthusiastic. Get hardcore!

11) Smile!

Smiling doesn’t make you a bad person… why don’t people smile?

12) Talk

I know there are 7.1 billion people in the world, but saying hello to the 30 people you encounter on a daily basis really isn’t hard. PRACTICE.

Communication is an art. No need to be afraid. Rejection is good for you too.

Read13) Read

Reading will improve your ability to think and communicate.

TV seems to be the new cool thing to talk about. Reading is now reserved for the very select few who choose to give a shit about their lives.

14) Choose your TOP 5

You are the 5 people you choose to surround yourself with. We all get into circumstances we can’t always control, but stop making excuses and take control of your life.

If you have a hard time finding 5 great people to surround yourself with, you simply aren’t bringing enough to the table. Respect is earned.

15) Fly first class at least once

Yep, it’s 4 times as expensive and you’re often paying a lot extra for a crappy meal, but flying first class will motivate your brain to start thinking about HOW you can start affording this all the time. MUCH better than spending the entire flight thinking about how much the fat person beside you smells bad and how the leg-room sucks in coach.

16) Choose what you put into your brain

A single drop of brown dye in a bucket may go unnoticed, but continue to allow drops of brown dye into that bucket and eventually you’re going to have a big bucket of shit. Don’t let people drop their shit in your bucket. Negative people are like the cancer of life.

17) Never talk negatively about others

Your brain can only hold one conscious thought at a time. Why would you waste that talking about someone elses life? Life is too short to waste it on other peoples problems.

18) Buy a suit

If you want to be successful, first impressions matter. Save up and buy a suit that makes you look like a boss. It will get you much further than dropping a few hundred at the bar every weekend.

19) Dress one step above everyone else

You never want to be under-dressed.

If you’re expected to wear a shirt and tie…. you wear a jacket. Stand out from the crowd. If everyone in the room is wearing a black tux, go out and buy a fkn fedora.

20) Always choose the road less travelled

When given the choice between picking the easy road and the road that would make something of you, always choose the road that others aren’t willing to take.

Rest less, work more.

21) NEVER quit

This is the number one thing learned. If you start, you finish!

No matter how much it sucks. You chose to start, you’re committed, and there may be someone relying on you.

22) Be grateful

This should be number one on the list.

If you suck at everything else and refuse to try anything outside of what you’re already doing, do this one.

Anything and everything in life has gratitude hidden somewhere inside it. Find a reason to be grateful for everything in life.

23) Get a mentor or coach

You are only one person and you have no time to do everything.

Hire someone or ask someone to help guide you in one area of your life you need most help with.

24) Enthusiasm moves the world

Get enthusiastic.

Why does it seem most people are afraid to show their enthusiasm for fear of ridicule. If someone puts you down for being enthusiastic, think about it, tell them to take a walk. Good people encourage enthusiasm.

Arnold25) MAN UP

Accept responsibility for your actions, be confident, take control of your life. 

Be a man!


26) Save money.

27) Be the first to help others.

28) Treat your lady like a queen.

29) The world waits for you to TELL them who you are. Decide the person you
want to become and show the world.

30) Give back!


Aspire to Inspire

Reality of Eating Disorders

First – The reason I share this – I’ve been there, i’ve been through my share of dark places, and a few other shares. I know the pain and I know the struggle. the lack of information I had was part of my downfall, so here’s me sharing some info condensed. It gets better, I promise. 

What are they?

Most people at some point feel a need to lose a bit of weight or get a bit fitter, or to comfort eat after a bad day. When these feelings are so common that they become a major part of somebody’s life, there may be an eating disorder. Medically recognised eating disorders, such as anorexia nervosa and bulimia nervosa are the extreme end of eating problems that can start simply, and get more and more complicated until they control or dominate a person’s life.
A wide range of issues can trigger an eating problem. Often a person feels that they have very little control of the events going on around them and eating problem can make them feel more in control.
An eating disorder can leave a person with a very low self-esteem and a distorted body image. They can lead to depression, and even at place someone at risk of suicide or self-harm. Eating disorders can also damage people’s bodies, sometimes with tragic consequences.


• Anyone can develop an eating disorder, although most likely it will occur in young women aged 15 to 25.
• Over 1.1 million people in the UK are directly affected by an eating disorder
• Recent research of young people in Scottish secondary schools showed that 68% recognise anorexia as a mental health problem. Only 9% considered someone will an eating disorder to be attention seeking
•Girls and women are 10 times more likely than boys and men to suffer from anorexia or bulimia
• Eating disorders affect 1 fifteen-year-old girl in every 150 and 1 fifteen-year-old boy in
every 10004

Signs and Symptoms

Anorexia nervosa and bulimia nervosa are described here, but it is important to consider that the lines between these problems are blurred, and indeed many people exhibit symptoms of both or either without meeting the precise definition.

Anorexia Nervosa

People with anorexia nervosa avoid eating and lose a lot of weight. They are usually at least 15% below their recommended body weight for their height, and often feel fat, even when they are very thin.

• People with anorexia nervosa have an extreme fear of gaining weight: they feel fat, even when they have lost so much weight that it becomes obvious to others.
• They may starve themselves by only eating tiny quantities of food.
• They can become so preoccupied with their weight and shape, and so distorted in their thinking about food, that it is very difficult for them to accept the need to eat a proper diet.
• They remain fascinated with food and often enjoy cooking for others.
• They often hide food and follow very complicated plans to avoid food and appear heavier than they really are.
• Sometimes they may pretend to have eaten when they have not.
• They may exercise vigorously, use laxatives or make themselves sick in order to lose more weight.
• A girl’s periods may stop or never even start.

Bulimia Nervosa

People with bulimia nervosa eat large amounts of food in ‘binges’ and then make themselves sick, or take laxatives to get rid of the food (purge).
• They may not look overweight or underweight, and because of this their eating problems are often difficult to detect. In fact, they can have great difficulty in controlling their eating – sometimes strictly dieting, at other times giving way to periods of binging.
• The food people eat in a binge is often high in calories, fat, or carbohydrate. As a person begins to fill full, feelings of shame and guilt can overwhelm them. It is those feelings that can trigger the need to purge.
• Continuous binging and vomiting can do serious harm to the body. Frequent weight changes can lead to loss of energy, mood changes and loss of interest in sex. Being sick regularly can result in dehydration, bad breath and serious damage to teeth. Regular use of laxatives can lead to severe bowel disease. Serious imbalances in any of the body’s essential minerals can result in organ failure and even death.


• Recovery means different things to different people and no two individual journeys of recovery will be the same. Regardless of symptoms or past experiences, people with mental health problems should be given every opportunity to, and can, lead fulfilling and satisfying lives.
• Recovery from eating disorders can take a long time, and it is common for a person to experience setbacks before achieving a full recovery. Nevertheless, many people do recover completely.
• Eating disorders develop relatively slowly, with the behaviours involved emerging, and becoming more complicated as time passes. It is important for a person’s recovery that they get appropriate support as soon as possible, as once behaviours become ingrained, they can be very hard to alter.
• Treatment for eating disorders can take many forms, including inpatient and outpatient care from hospital teams, treatment from GPs, and support in the community. Other professionals like dieticians and occupational therapists may form part of a care team. Some people find self-help groups useful.
• The support of family and friends is very important to recovery, and if you are supporting someone with an eating disorder, you should look up information from specialist organisations to support you and your friend/relative.

Stigma and Eating Disorders

• Eating disorders are often intensely private, and hidden from view. When it becomes clear that something is wrong, people often get cruel comments, and a lack of understanding from people who do not have adequate information to be supportive.
• People’s stigmatising reactions to mental ill health vary. Sometimes stigma is motivated by fear of the unknown, such as in schizophrenia. For eating disorders, one of the most important aspects to the stigma is disgust.
• Because the consequences of eating problems are often visible, onlookers often find it so hard to feel any empathy or understanding with the behaviour that they react by stigmatising.
• Verbal abuse, or comment is very common. Often people are called names, or their appearance is remarked upon. This abuse comes from friends, family, and even passers by in the street. This type of stigma is especially damaging because eating disorders are so closely linked to body image and self-esteem, the main targets of comments.
• The term “anorexic” has started to become a common adjective to describe very slim people, which can lead to a misunderstanding of what it is really like to have anorexia nervosa.

Myths and Misunderstandings

• Eating disorders are often described as a modern day problem, arising from the catwalk culture of the last thirty years. Although images in the media have been shown to influence some people’s body image, clinically significant eating disorders were first described by Physician and Minister John Reynolds in 1669 and Philosopher Thomas Hobbes in 1688.
• Eating disorders are sometimes dismissed as phases or fads, not serious and something that a person will just grow out of. Eating disorders have many long-term physical and psychological consequences. Anorexia nervosa carries a 13% mortality rate, from physical complications and suicide.
• Eating disorders are often thought of as middle class attention seeking behaviour, something that wilful teenagers do, that could be sorted by eating properly for a few weeks. This is not the case. Eating disorders are very complicated, deeply held routines that for the person involved seem like a perfectly logical way of coping with a difficult situation by controlling one aspect of life. Returning to a more conventional relationship with food may take years, and careful support.


Aspire to Inspire. 


Foundation Abs.

Ancient Greeks viewed visible abs as a symbol of health, strength, and physical fitness. Statues are complete with perfect six-packs. In today’s Internet culture, having a great torso still evokes the same symbol of prestige. 

As awesome as having a six-pack is, building one is not easy. 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. 

Before getting into this – DO NOT FOCUS ON ABS – Frankly your abdominal muscles should be your last focus, build the foundation, then somewhere down the line your abs can be a concern. But if you are yet to have the mass you want, keep building before you work on sculpting. ANYWAY.


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 visible abs is to sort out your nutrition. When it comes to your abs, training can only get you so far. You need a smart nutrition plan to lower your body fat percentage and uncover your abs. 


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, 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.

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. A focus on heavy/compound lifts will also work these muscles so account for this in your routine. 


Lately, 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, Hypertrophy concepts are not limited to your main routine.

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 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. AKA – Progressive Overload.


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, avoid taking on any further information – and slap the moron – 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 (you will not lose fat/weight without a calorie deficit, its that simple).

Unfortunately, abdominal fat is usually the last bit to come off and the first to come back, genetics are a bitch. 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 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.

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.


Many people go through crash diets and pre-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.

You need to make fitness a lifestyle. If you are consist with nutrition and stay intense in the gym, you’ll have abs for much longer than a few weeks. Being lean year-round even if it’s not contest season!


Aspire to inspire.