“WHAT MOTIVATES YOU TO TRAIN” 🔴 Leading by example for my kids 💪 🔴 Staying healthy for my kids 👨‍👩‍👦‍👦 🔴 Being the best version of myself 📈 🔴 My wife liking what she sees 😏 🔴 Me liking what I see in the mirror 😁 🔴 Keeping up with my kids for as long as possible 🏃🏽‍♂️

💰 Invest $10,000+ per year into Super to live a high-quality life when you retire ✅ ❌ Invest $3-5,000 into health per year so you can enjoy that money ❌ Your ability to enjoy retirement is going to be capped by how fit, strong, and healthy you are. Start investing now. 💪

WHY YOU’VE GAINED WEIGHT ⬇️ AGE ❌ METABOLISM ❌ KIDS ❌ LOWER DAILY STEPS ✅ NO LONGER PLAYING SPORT ✅ NO LONGER TRAINING 2-3 x P/WK ✅ NO STRUCTURE WITH FOOD ✅ Stop blaming things outside your control (❌) AND Start focusing on changing what you can control (✅)

You’re not as strong or fit as you once were. So what… 🤷‍♂️ You can still feel fit, strong & lean without smashing lifetime personal best in the gym. Your life is different now 👨‍👩‍👧‍👦 Your training program and goals should be different too.

The more you have happening outside the gym 👨‍💼👨‍👩‍👧‍👦 The less room you leave for pointless exercises and junk reps inside. Every single exercise must have a purpose, getting you closer to your goal. If not, you're tossing valuable time out the window. Train with PURPOSE. 🚀💪

I eat the same dinner as my family 👨‍👩‍👦‍👦 I eat out 2-3 x per week 🍕 I train UNDER 4 hours per week 🏋️‍♂️ I run a small business 👨‍💼 Balance is possible. You just need the right plan

IF I WORKED 9-5 AS A DAD 👨‍💼 HERE’S WHAT I’D DO ⬇️ 1️⃣Train once during the week at lunch & twice on weekends. 2️⃣Focus on daily step count. 7,500+ 3️⃣Fast daily until 12 & stick to 2 x bigger meals (Lunch & Dinner) This will chew into UNDER 2 HOURS of family time 👨‍👩‍👦‍👦

You can't ice bath your way out of: Broken sleep 💤 Poor nutrition 🥗 Bad lifting technique 🏋️‍♀️ & a shitty training program 💪 Your aches and pains wont go away until you fix these areas of your training and lifestyle.

DADS, Neglecting your health and fitness isn't good for you, your family, or your career. Stop wearing it as a badge of honor. You can't pour from an empty cup.

3 things you can START NOW to FAST TRACK your FAT LOSS In 2024 ⬇️ 1️⃣ Get into bed 15-20 minutes earlier each night 2️⃣ Add lean protein to each meal 3️⃣ Implement Zone 2 Cardio 3 x per week. If you're serious about making progress in 2024, start improving your habits now.

What’s the plan in 2024? Are you going to go down the same path of trying to overhaul your life in 12 weeks? OR Are you going to do something different and play the long game. Doing the same thing you do every year will yield the same result. It’s time for a new approach.

4 REASONS WHY MOST PEOPLE HATE EXERCISE 🏋️‍♂️ 1️⃣ They only ever train for fat loss. 2️⃣ Their goal every session is to burn max calories and leave feeling smashed. 3️⃣ They set the same boring goals every year. 4️⃣ They do random circuits or programs every week and see no progress.

Dads starting high intensity circuit training this year 🙋‍♂️remember this. Professional athletes don’t hit 4-5 max intensity sessions per week, neither should you. Follow a training program that helps you get stronger and fitter, not just burns energy & burns you out.

DRINKING 1L OF WATER? Start drinking 1.5L 💧 SLEEPING 5 HOURS? Start sleeping 5.5 hours 💤 NOT MOVING DAILY? Start going for a 20 minute walk daily 🚶🏽‍♂️ HAVE ZERO STRUCTURE WITH NUTRITION? Start eating vegetables with each meal 🥗 The start of your journey should be EASY!

Crows fans don’t let a showdown loss and a Houston bump distract you from the fact you’ve finished bottom four in year 7 of a rebuild. #cherryontop #AFLPortCrows

Was good to see some genuine hate amongst the players back in the Showdown on Saturday night. That’s the way it should be, both sides have been a bit nice in recent years. #aflportcrows

AFL: “We are in the entertainment business.” ALSO AFL: Fines coach for showing emotion and providing great entertainment and theatre. AFL, you love to copy American sports in every other aspect of the game, please start allowing people to be themselves just like they do.

RIOLI: Personal growth over wins. BOAK: “ATHLETE SECOND” WINES: New Years Resolution - “Complete a full year of Uni full time” PORT: Let Houston go for nothing because they’re more worried about his well-being than winning. This isn’t what we pay memberships for Port Adelaide FC

I don’t think I’ve ever seen an AFL team look so out of shape physically. Unfit, slow, weak & some players are clearly holding some extra weight Port Adelaide FC. Yes we are missing players but the standards at the club have clearly dropped. #afl

If Butters leaves Port, can someone explain how the Bulldogs would actually get a trade done? You’d expect they finish top 5, so they won’t have a top 10 pick, and Port would have to demand three first-round picks.