💥 MY WEEKLY ROUND UP 💥

A week of two tales! 

The first half of the week was EPIC! It was great to be back to it after a week back. Great to hear there is a timeline to getting back to normal. 

The second half was a harsh reminder to always ease your way back in after a week out in bed! I trained far too much after a week in bed ill!! 

🎙️The Inspiration Space Podcast Flashback🎙️

I haven’t spoken too much about my podcast on here ‘The Inspiration Space’.  

So I thought I’d introduce a flashback to my ‘Weekly Round Up’. I’ve had some great episodes with some incredible people over the years. I’ll drop a link here to a banging episode that I’ve done every week!!

#52 - Millimetres to Mountains - Ed Jackson, Former Professional Rugby Player on Overcoming Challenges in the Face of Adversity.

youtu.be/pdpGKvvu-aM

After a career playing professional rugby, Ed Jackson broke his neck on April 8th 2017 in a freak accident. He jumped into the shallow end of a pool at a family barbecue and from there his ‘Road to Recovery’ begun.

Spotify -> spoti.fi/3krfz2C

Apple -> apple.co/3snKCPw

Workout of the Week

FOR TIME

100 Air Squats

4 rounds of:

10 x Burpee

10 x Pull Up

10 x DB Snatch

100 Cals on the Rower

4 rounds of:

10 x SA Devil Press

10 x Forward Lunge

10 x Hanging Knee Raise

100 x Hand Release Push Up

Quote of the Week (Book, Person or Podcast)

"But Brady did discuss his relationship with his teammates and his own leadership style. In the third episode, which aired on January 30th, he said, "My connection with them is through joy and love. It's not through fear. It's not through insults. That's not how I lead."

A snippet from ‘The Dynasty’ written by Jeff Benedict. Important to note the difference in leadership styles throughout the Patriots organisation. Belicheck, Kraft and Brady all operated differently that brought the best out of people within that organisation. All contributed to a culture of winning! Leadership styles may differ but the common ground between them all was hard work and a clearly defined common goal.

Thought of the Week (Statement or Question)

Be happy for people’s success. Support those that are struggling. Control what you can control in your own life.

What was this week’s BIGGEST failure?

Being naive and childish. Rushing back into training with such intensity was foolish. 

What was this week’s BIGGEST success?

Getting to grips with Double Unders! YESSS!! 

Main lesson learned this week?

Jesus man. Take it easy on yourself! 

What is my main focus next week?

Finish. Our 8 Week Challenge at the gym comes to an end on the 7th of March. Make sure the momentum is kept up right to the end. 

Have a wonderful weekend everyone. The eye of the storm is passing and we are working towards a brighter future.  

Huge love,

Haydn!

New Mizuno wheels for my trotters thanks to Pace Athletic. So far, they're like running on pillows ... any recommendations for something similar I can get to compare?  

🙏

𝚃𝚑𝚎 𝚐𝚛𝚎𝚊𝚝𝚎𝚜𝚝 𝚍𝚒𝚜𝚝𝚊𝚗𝚌𝚎 𝚠𝚊𝚕𝚔𝚎𝚍 𝚒𝚗 𝟸𝟺 𝚑𝚘𝚞𝚛𝚜 𝚒𝚜 𝟸𝟸𝟾.𝟿𝟹𝟶𝙺𝙼𝚜 😱

In September, 1976 Jesse Castenda (USA) set this record in New Mexico and it hasn't been beaten since!

ꜰʟʏ ɪɴᴛᴏ ᴊᴜʟʏ 2020 ꜱᴛᴀᴛꜱ

'Quads of Fury' won the award for the most steps in a single day 213,637 (recording 174.900KMs on his device)! WOWWWWWW!

What is your highest step count day that you can recall? 🤔

#flyintojuly #dreambig

ᴘʜᴏᴛᴏ ᴄʀᴇᴅɪᴛ @thesundaylongrun

Friyay!! Get out there and have an active fun weekend 👍

A friend of ours shared this with our group after we ran together. 𝒲𝑒 𝓁𝑜𝓋𝑒𝒹 𝒷𝑜𝓉𝒽 𝓉𝒽𝑒 𝒾𝓂𝒶𝑔𝑒 𝒶𝓃𝒹 𝓉𝒽𝑒 𝓂𝑒𝒶𝓃𝒾𝓃𝑔.

Thank you panda and little dragon.

Reference: jamesnorbury.com

Fly into July team photo: @thesundaylongrun

#flyintojuly #teammates @FRACTEL 

Small, light-weight, and versatile our cameras can be placed or mounted just about anywhere to capture the most unique perspectives and tell the most interesting stories.

Finally got my shoes on and got some walking in. @Paul Caneda you’d be waaaaay ahead of me on the K count now! Burleigh Headland, I’ve never gone up to the lookout, what a sight. 🙌🏼

Sunday Valentines Day hike. 🥰

OPKIX ONE VIDEO CAMERA

The OPKIX One HD video camera is versatile, lightweight and easy to use. It's wearable so you can record hands-free all of life's best memories.

Finally, a video camera that is small, fun and easy to use. The OPKIX One video camera is designed and engineered to be versatile to fit your every need. It films in HD, weighs just 12 grams and seamlessly pairs with your smartphone so you can shoot, edit and share with ease. 

Camera Specifications

Resolution _ 1920 x 1080 HD video quality @30 fps

Record Time _ 15 minutes continuous per camera

Per Camera Storage _ 4GB and 15 minutes of video

Egg Storage _ 16GB and up to 70 minutes of capture on one charge

Waterproof _ waterproof down to 30 ft (9m) IP-68

EIS _ Electronic Image Stabilization available in the app during editing

Housing _ aerospace aluminum

Lens Cover _ sapphire glass

Per Camera Weight _ 12 grams

Charge Time _ 45 minutes for full charge

Studio App _ ease of file transfer via Wifi / bluetooth connection from the Smart Egg to the OPKIX app on your smartphone

𝟭𝟮𝟬𝗸𝗺 𝗿𝗶𝗱𝗲, 𝟯𝗸𝗺 𝘀𝘄𝗶𝗺, 𝟮𝟰𝗸𝗺 𝗿𝘂𝗻. 𝟭𝟭 𝘄𝗲𝗲𝗸𝘀 𝘁𝗼 𝗴𝗼 𝘂𝗻𝘁𝗶𝗹 𝗜𝗿𝗼𝗻𝗺𝗮𝗻 𝗔𝘂𝘀.

Well, that was a weekend full of 'new mum' personal bests.

I've quite enjoyed having a 'reset' on PBs. Although I'm very much the same person, there's a lot that has changed. I'm no longer in control of how many hours sleep I will get, my body is different, my family balance is different, my work life is different and therefore my training program is 'just different'.

The fine art of fitting everything in and knowing that there's a little person to come home to everyday that watches my every move! (And, what a welcome home committee it is!)

Join our Fly into July team for the Gold Coast marathon!

For what will be an incredible weekend in July, registrations are now open for the marathon, half marathon, 10km and 5km events. Great to see the juniors can get involved in the 4km or 2km junior dash too.

We're considering the marathon distance over here! Although, might sit on that for another 10 minutes 🤭

𝗧𝗲𝗮𝗺 𝗻𝗮𝗺𝗲: Fly into July

𝗧𝗲𝗮𝗺 𝗽𝗶𝗻: Fly2021

Remember, you can participate in both Fly into July and other events to help motivate your journey. We imagine there will be some incredible goals ticked off this first weekend of July, join us 🙌

💥 MY WEEKLY ROUND UP 💥

Motivation. This is something I have been putting a lot of thought into. I have been reading a book about the topic too - Drive by Daniel Pink. What it doesn’t really make reference too is a global pandemic. At the end of the day…..It doesn’t matter how much passion you have for what you do - the current climate can just take your motivation away. 

If you have ever met me you will know how much I live and breathe what I do. However sometimes I lose that zip, it just happens. I’ve worked out the solution to getting back on track though. I need to remove myself from my environment - new experience, new surroundings etc. At the moment we are a bit limited in what we can do but it is still important move the dial where we can. Take a different route home, cook something brand new, call a friend you haven’t spoken to in ages. You get my drift... if you are feeling similar look to see what you can change up. Get creative.

Workout of the Week

Man I did some CLASS workouts this week!!! This was my fav 🔥

Dumbbell Mayhem

21-15-9-21-15-9

Pair of @17.5kgs Dumbbells

➡️ Thrusters

➡️ Deadlifts

➡️ Power Cleans

Quote of the Week (Book, Person or Podcast)

I have TWO. I just couldn’t pick!

“It's only when the tide goes out that you discover who’s been swimming naked.” Warren Buffet

I love this quote so much. It’s so easy to say how good you are when the economy is thriving. However in times like this it really shows a person’s true resilience. 

“There is only one way to avoid criticism... Do nothing, say nothing and to be nothing” Aristotle

How true is that? Wow. I heard this on the High Performance Podcast episode with Eddie Hearn. Very very good!

Thought of the Week (Statement or Question)

Who are the people who bring you down?

Who are the people that build you up?

Who are the people that keep you grounded - they don’t let you believe your own hype?

What behaviours bring you down?

What behaviours build you up?

What behaviours keep you grounded - they stop you believing your own hype?

What is my main focus next week?

Honestly? I need a 3 hour walk in Richmond Park by myself to get clarity on that. Despite being quite an extrovert I love alone time and thrive when I get a concentrated period of it.

What was this weeks BIGGEST failure?

To be honest nothing. Not that I’ve been perfect. Of course not. I feel that for me failure is when I push the boat out and fall flat on my face at some point. My biggest failure has been NOT pushing the boat out. I haven’t been inspired to do so. 

What was this weeks BIGGEST success?

Making some big decisions on my new flat. Pushing the limits of what I can do that will increase the value in the long run! I have never done anything like this (doing up a house) and I have learnt a lot so far. 

Main lesson learned this week?

You can't conquer the world every week. Every now and then the stimulus DOES need to come from elsewhere. 

Ladies and gents keep your eyes peeled for my recent podcast with @Kelly McLay which will be out on SUNDAY!! It's been a long time coming but it's a beauty!

Since reading his excellent book "Spoon-fed" I've been an ardent Tim Spector groupie and followed the ZOE COVID Symptom Study he has been leading closely.

10 days out from the PM's briefing it's good to hear some positive news!

www.youtube.com/watch?v=B3YtJYsZuYU

@OBZ Lifestyle Athlete @fitmejones Pushup variations 😄

How do you explain when you wake up and all of a sudden your lower back starts spasming....all of a sudden your day changes....no training today......maybe some stretching at best! 😒

On Sunday me and my beautiful life partner @Cecilia Blakeley did the Glebe Waterfront Walk in Sydney. Such a lovely morning to get out, be active, and enjoy what this wonderful world has to offer which is so much better then what you'll find on your screen!

@OBZ Lifestyle Athlete @Dingomorrison Learn from the best while being Educated, Inspired and sharing in the stoke @thewaveofalifetime 😃

💥HUMBLED💥

Fancy a laugh...watch the video below!!

It doesn't matter how fit you think you are... Sometimes you hit a workout that humbles you. This workout was a lot like the pandemic..... Tedious and relentless....

6 Rounds (For Time) 

500m Row

50 Down Ups (chest to floor)

E6MOM - 8 Deadlifts - 6 Hang Cleans - 4 Push Press (@50kg)

It doesn't matter how fit you think you are... Sometimes you hit a workout that humbles you. This workout was a lot like the pandemic..... Tedious and relentless....

6 Rounds (For Time) 

500m Row

50 Down Ups (chest to floor)

E6MOM - 8 Deadlifts - 6 Hang Cleans - 4 Push Press (@50kg)

@OBZ Lifestyle Athlete @Patyndiaz Enjoying her daily outdoor routines and what nature has to offer. Keeping her Mind, Body and Soul connections strong 😄 

💥 MY WEEKLY ROUND UP 💥

I was right! The lack of sleep took it’s toll. I haven’t even been close to my A game this week. Ah well. I have still managed to move things forward and get through it okay. Sometime these weeks happen. Take them for what they are and crack on.

Workout of the Week

This was a naughty little hybrid (resistance and cardio) EMOM that I enjoyed. I have had some serious issues with my achilles this week which has encouraged me to focus on more static resistance workouts. All rep ranges were between 8 and 12. The tempo was slow and controlled (3-1-1-0) and weight was set at 65-70% of my 1RM (one rep max)

A

Minute 1: Barbell Back Squat

Minute 2: Dumbbell Chest Press

Minute 3: Lateral Raise

Minute 4: Rest 

B

Minute 1: 15 Cals on Rower

Minute 2: 15 Down Ups

Minute 3: 20 Wall Balls

Minute 4: Rest 

C 

Minute 1: Incline Dumbbell Row

Minute 2: Dumbbell RDL

Minute 3: Dumbbell Shoulder Press

Minute 4: Rest 

D 

Minute 1: Max Heavy Ball to Shoulder

Minute 2: Max Walking Dumbbell Lunges

Minute 3: Max American Kettlebell Swings

Minute 4: Rest

Quote of the Week (Book, Person or Podcast)

“An object in motion will stay in motion, and an object at rest will stay at rest, unless acted on by an outside force”

Isaac Newton’s first law of motion - isn’t that such an incredible sentence that is so relevant and transferable to so many areas of life? 

Thought of the Week (Statement or Question)

My approach to people has always been the same. Treat people how I wanted to be treated - with love, openness and humility. Sometimes I have questioned my approach as a leader / manager in regard to this. However the more I read, listen and explore this field, I understand how important those qualities are. People identify with that in the long term and are more likely to come along for the journey. The carrot and stick method of motivation is too narrow minded for me. Understanding on a deeper level what motivates and excites each and every individual is the fun side of management and in turn is what unlocks people’s true potential.

What is my main focus next week?

Get through - take it day by day. Identify the most important tasks and focus purely on those. 

What was this weeks BIGGEST failure?

I have tweaked my achilles through neglecting rest and recovery. Therefore I have not managed to master the double under. I was doing really well and starting to really make movements here but this has stopped me in my tracks. Annoying.

What was this weeks BIGGEST success?

Releasing a podcast! I have managed to talk myself out of doing the podcast for a while now but then I remembered the real purpose behind it. I want to look back one day at the podcast and be able to recap on my journey, lessons I’ve learned, incredible people I’ve met and how I evolved. That was one of the main reasons of why I started it, by doing that hopefully people will listen, enjoy and learn along the way with me.  

Main lesson learned this week?

A long walk with a mentor has the ability to give you incredible clarity. It can make clear what you don’t need to be concerned about and align you with what is actually important.  

Have a LOVELY weekend!! Catch up next week muchachos!

🙏

A steamy 5km for me, just cramming some movement in before my days takes over! Feels damn good to move, that’s for sure. 

Always good catching up with @Haydn Elliott  over Zoom.  Last time in person at F45 he killed me (prefer the drinks version).....excuse the bad picture that is him moving not me balancing my red wine 🤔

Let me share what I thought was the best part of the chat....we are both highly motivated people that believe life is there for the taking but we both spent time today asking “Are you ok?” And not taking “Yep” for the answer....

No one is Ok in our current environment and double checking with people and not just accepting the first response is more important than ever right now....So ask twice....admit your not OK and check again....it may make all the difference!

We are doing it again next Wednesday evening 7:30pm UK time.....if you want to join for a laugh and a chat hit me up.....only rule.....drink in hand!

ARE YOU OK?

A foggy grey day for my run. Feels like I’m in London @Scott Coey @Heidi  😂

For 30 days now, I have been starting my day like this. Early morning walk and jog with my wife.

I am now 25% into my target of 1,000 kilometers. 😊

An active life is a good life says my Oura score today. I use my Oura score to know if I should hit the gym, and how hard, or if to take it easy and double down on meditation.

Great way to refuel after my morning walk/jog. 

Rolled oats, chia seeds and yoghurt. 

I found it hard to stop walking today. Stoked to get a decent stomp in to start off the week. 

Out for a run today? Get some guidance from our #run bottle. Sessions prepared by Olympic Coach Steve Trew. #running #triathlon #parkrun #parkrunuk  

www.swimfortri.co.uk/product/sft-intelligent-training-aid-drink-bottle/

SFT ITA Drink Bottle - The swim improvement specialists

A balmy 2 degrees for morning run along the Thames....now off for some turbo with Kelly @Kelly McLay 

Don’t tell her but giving a new definition to “pain cave” for her today....sweaty photos to follow

Rain, hail or shine! Checking out the new @GC50 Run Festival, GC 30 course in preparation for the new May event.

We were a tad excited about this new event on the Gold Coast.  It's the ideal stepping stone distance between half-marathon and marathon distances. #thelastlongrun 

Have a great rest of your weekend. 

💥 MY WEEKLY ROUND UP 💥

This has been a character building week. It was one of those weeks that I had to step up and face a few fears. I got it done and now it is behind me and I’m stronger for it. I think to be honest I needed it. I felt a terrible monotony over the weekend. The lockdown life really got to me. Not being able to do the little things and have any spontaneity started to take it’s toll.  

Workout of the Week

Monday’s workout was an absolute beauty. 6 x 6 minute workouts. 2 minutes in between each. 46 minutes in total. I am extremely fortunate to have access to a lot of gym equipment so any questions on how to adapt any of these please just reach out!

Workout 1 

EMOM - 6 x Pull ups + 6 x Burpee to bar

Workout 2

AMRAP - 10 x Box jumps + 20 x Butterfly SU’s 

Workout 3

EMOM - 6 x Deadlifts @75% 1RM + 6 Heavy ball to shoulder 

Workout 4 

60 Cals on the rower

Remaining time : Max Press ups (every 5 press ups do 1 x Burpee over rower)

Workout 5

This was one of the hardest workouts I’ve done in a while - TOUGH.

E2MOM - 250m Row metres + 8 x Devil Press (22.5Kg x 2)

Workout 6

AMRAP - 4 x DB Hang Clean 4 x DB Front Squat 4 x DB Thruster

Quote of the Week (Book, Person or Podcast)

Not very inspirational but something that really hit home to me….😂😂

“You know they might be the one for you when you are content with the amount “bad stuff” you have done up to this point.” - A close friend and advisor.

Thought of the Week (Statement or Question)

It is important to have an element of stress in your life. Being uncomfortable forces you to react and grow as an individual. There is a difference though between a relentless overwhelming stress and ‘Eustress’, the type of stress that can motivate and boost creativity.

What is my main focus next week?

To take a step back focus on nutrition, sleep and learning. I want to work on some long term big picture projects for the business. I’ve had a four week period of getting stuck into the day to day, which I love but need to remain focused on the long term vision.

What was this weeks BIGGEST failure?

Sleep. I just can’t get my sleep pattern right. 

What was this weeks BIGGEST success?

Staying composed, preparing well and executing to the top of my ability when it mattered most. 

One more week done. Every week is one step closer to life returning to some form of normality.

Huge love,

Haydn

If I have to wear a mask I'm going to wear the best one. Go #Raiders. 21/22 season is ours 👊