Make Your Dreams A Reality

I found this interesting quote this morning so I thought I’d share it with you… “A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true.” This formula has always worked for me and will work for…


6-Week Body Starts Sept 8th

If you’re like the majority of Sydneysiders you probably went into hibernation this winter… packed on a few extra kilos and now want a solution to drop that weight FAST so you can go to the beach this summer in a body you feel confident in.  We’ll, you’re in luck my friend! Because, we have a new…


21 Day Jump Start Program

If you’ve you been hibernating this winter like a big old grizzly hiding from a harsh Alaskan winter…. Waking up in the morning with good intentions to exercise… only to hit the snooze button one too many times… Then, getting home from work tired and sitting in front of the heater watching Netflix specials whilst…

semi private personal training

The best mind medicine

Good morning! Today is Tuesday April 17th and it’s a beautiful Autumn morning here in Sydney – Australia. Slightly drizzly… the best time to lace up those runners and go for a run. I finished boot camp on Bondi Beach this morning and smashed out a quick 20-minute kettlebell workout and now I’m feeling great.…


The Power of the 1-minute goal

Want to start an exercise program but lack the motivation to start? The way I see it there are one of two things stopping you from taking action. 1. You don’t have a goal. Or… 2. Your goals are too big. If you don’t have a goal you’ll probably stop reading this email right now,…

gold coast commonwealth games

The 2018 Gold Coast Commonwealth Games

Over the weekend I tuned into the Gold Coast Commonwealth games on the TEEVEE. Watching these fantastic athletes perform you can’t help but be inspired about their mental toughness. The early morning workouts… the rigorous training programs… the discipline to say no to alcohol, bad food choices and late nights. Working everyday to run faster,…


Pleasure vs happiness

Pleasure is eating chocolate cake and getting an instant sugar rush. Happiness is not eating chocolate cake and walking around a kilo lighter without guilt and a sick feeling in the stomach. Pleasure is spending 30-minutes on Facebook getting your dopamine hit. Happiness is investing 30-minutes reading a book, increasing your knowledge and expanding your…

train in the rain

Doing the uncomfortable

This morning was a wet and windy workout on Bondi Beach. I always find a sense of satisfaction training outdoors in the elements whilst everyone else is at home in bed. In a weird kinda way it makes me feel more a live. Which got me thinkin about the DF crew that are always there……