💥 MY WEEKLY ROUND UP 💥

Nothing to report 😂 I've been in bed ill with the flu.  Today is the first day I feel properly back to normal.  I CANNOT wait to get stuck straight back in. The only important things I achieved this week were....

1. FINALLY release my podcast with @Kelly McLay - I listened back to her story this week fully.  I rarely listen back to my episodes but I had time to on this occasion,. It was brilliant. Her story is beautiful and has the ability to inspire. People, their mindsets and their actions should always be a source for people to become inspired. Listen in here via the two links below:

Apple - apple.co/3aDo4nX

Spotify - spoti.fi/3qPNjZG

2. Read 'The Dynasty', by Jeff Benedict, a book about the New England Patriots American Football Dynasty. Lead by three incredible, and fascinating, men in Robert Kraft, Bill Belicheck and Tom Brady this book had had a profound effect on my personal ambitions, on leadership and what it takes to become the best at what you do. I will be recording a solo podcast on the topic of motivation, leadership and what I learned from this book next week.

I'm amped up to get stuck back into things next week.... I hope you are too.

Have a WONDERFUL weekend.

Haydn!

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. 🙌🏼

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

Guess what dropped over the weekend?

Eat like Ryan Miller and Ash Thomo meal plans are now live on the website.

Link here--> www.ashthomo-nutrition.com/store/

Out for a morning walk and sunshine.

💥 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

My Gluten Free Protein slice

5 ingredients. 12 serves. 125 Calories, 10g of carbs, 5g Fat, 8g Protein.

Ingredients;

10 GF Weetbix

2 scoops of My Protien WPI

40g Tripple nut butter or 100% peanut butter

60mL sugar free maple syrup OR rice malt syrup/ traditional maple syrup for performance

Icing;

200g Philadelphia light cooking cream cheese

2 My Protein flavadrops or stevia 

Pinch of cinnamon

Method;

Blend all ingredients in blender and top with light cream cheese. Freeze for 2 hours.

@OBZ Lifestyle Athlete @fitmejones Pushup variations 😄

Having fun training with my little man. 🥋🤸🤜

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!

Best Dessert options #1
.
.
My go to is YoPro ice-creams. Close to 100 cals per pop 10g of protein and no added sugar. They taste so amazing it almost unbelievable you are just eating yoghurt. Flavours include salted caramel, mint and mocha. Im a salted caramel fan. 

Can find these guys at any major supermarket.

💥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 😄 

Friday morning stairs 👌

5 reasons to be optimistic.

1) January is over.

2) Vaccination programmes are (generally) going well.

3) Infection appears to offer long lasting protection and the variants can be beaten.

4) @Ultra X are launching not one, but two new events in the next 7 days. Mega.

5) The Rugby is back.

💥 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!

70kg squats 💪 next challenge 90 kg....

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

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. 

No better feeling than getting the family outdoors and hitting the hikes!

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

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

Healthy minds getting ready to set some personal goals, and support a cause this year.

#flyintojuly

I had the best time cheering my friends on in the Burleigh Swim Run event on Tuesday. The adrenaline that you get from being on the start line!

I'm currently mid training for @ironmanaus in Port Macquarie. It will be my first endurance race back as a first time Mum and I can't wait.  I started with @parkrun and slowly worked my way up into some training again determined to listen to my body and have a positive attitude with all of my training. It feels different this time, perhaps it's the excitement of knowing my son will be at the finish line. Perhaps it is because I've got a few extra cards to balance this time round and I'm not as hard on myself as I used to be. I'm all about the journey and so far it's been a positive one.

Excited to hear what others have their mind set on this year? Consistent fitness activity, events or longer term aspirations? 

📷Captured by @thesundaylongrun

There were as many bikes on the road as cars this morning, so good to see. This guy well behind his pack, about to roll down heartbreak hill. 

Trying to keep myself motivated by keeping track of mini wins. Having the highest average of uphill walking/jogging this week equivalent to 15 floors per day.

Have a great days ahead 💪👊👌
#Createhealthyhabitsnotrestrictions

I found 134 steps hiding in the trees, and my legs hate me for it!

Starting the day early to beat the heat and the people that ensue. Looking good, Mother Nature!  

I got my wife @Joan Perez into kettlebells! 💪⛳️😘

#homeworkout #strongwoman

Working from home has allowed me to rekindle my love for swimming, with quick dips before the working day begins. 

Not only does it set me up for the day feeling cooled off with a clear mind, no one can talk to me while I swim laps, I can’t check emails or slack messages, all I can do is follow the black lines on the bottom of the pool.

🏊🏻‍♀️🏊🏻‍♀️🏊🏻‍♀️🏊🏻‍♀️🏊🏻‍♀️