Tag Archives: growth

Reflective Ramblings

You wouldn’t trust a dentist with bad teeth and poor dental hygiene 🦷
 
So why it is that fitness professional feel that can be in bad health and out of shape, while still getting the respect they desire is quite odd.
 
Same is true for people in the medical realms, the amount of people that champion good health, etc are often morbidly obese and hardly a good advert for following their own advice/recommendations.
 
😬😬😬
 
Now don’t think this is a focused jibe at only a select few.
 
It’s relevant to a lot of people in a lot of professions.
 
Take the ‘weight loss’ coach who’ve over weight, or the strength coach that doesn’t life and the online business guru that didn’t have any hint of success in their own business.
 
While their outward appearance and successes are only one factor to consider, they can’t be overlooked.
 
👀
 
Often we are the result of our habits/behaviour.
 
Years ago when reading the ‘One Minute Manager’ by Johnson & Blanchard, they bring up a great point in the one minute reprimand section.
 
 
The person is great, however their behaviour is less than conducive to success/productivity.
 
(I will grab a shot of the overall outline for this which will be todays photo).
 
Looking at the behaviours we NEED and them comparing them to the behaviours we HAVE can be quite eye opening.
 
🧐
 
Speaking from bitter experience of making endless mistakes I personally learned that more often than not the problem was with me.
 
This in tern yielded a very vigilant attitude that would seek out any and all information to see if it was purely an individual thing (in my head) or if it was shared.
 
More often than not it was an internal behaviour that needed to change.
 
🦸‍♂️
 
At his point you hold you hand up, accept you’re the issue and then go about ascertaining the behaviours YOU need to adopt to gain the desired outcome.
 
Simple 👍
 
As such these three questions are always worth asking yourself, perhaps even asking them every day too:
 
1 – What behaviours are required to achieve XYZ & why?
2 – What are my current behaviours & Why?
3 – How will I change my behaviours to succeed?
 
Now if you’ve got many things to change, choose the most important ones that need addressing immediately.
 
^ Personally I love the Eisenhower Matrix for this, that’s the 4 quartered box with these over each:
 
Important & Urgent – Do it
Important & Not Urgent – Diarise it
Not Important & Urgent – Delegate it
Not Important & Not Urgent – Delete it
 
You can use this to address what needs addressing.
 
🙂
 
Behaviour change can be hard, yet speaking from the eyes of a weary fitness practitioner it’s always best to lead by example.
 
On this path you’ll also need to be cripplingly honest with yourself.
 
I’ve been doing the a lot with myself recently, especially in regards to training and attitude, what was dug up wasn’t pretty, there was some rather abounding cognitive dissonance.
 
Example: Training – In my ego my squat was still an easy 140kg for 10 as base strength after a couple of bad injuries and no real squatting of 3 years, the reality was not this, 110kg for 10’s is the reality.
 
To move forwards it needed to be accepted and behaviours changed.
 
💔💔💔💔💔
 
It breaks your heart, really it does, yet to grow we need to do it and we need to hear such things.
 
More importantly though we need to action them.
 
Knowing what to do and acting upon it are two very different things, you see many know what to do, they will talk about it and not actually do it, they have their reasons why, yet from my own experience it was always and will probably always be because of this:
 
The incorrect behaviour & resistance to change.
 
😬
 
Anyway, that is enough of my reflective rambling today.
 
Please do leave your thoughts below.
 
Enjoy,
Ross

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Rarely does anything grow in old soil

Given all the tools we have available to us, each one with the potential to help us reach our desired goal/destination.
 
Why is it we only stick with a select few, and often those that we came across first?
 
Mentally it makes sense.
 
We form a deep and strong bond with that which we first found to yield a solid result, and as such in doing it we’ll royally put in a good effort.
 
Yet this holds many back due to their ties to ‘insert method/tool’.
 
Meaning anything new is immediately met with hesitation, perhaps event resentment and contempt, then little to no effort tis put in because we’re already deemed it inferior before really letting it show us what it can really do.
 
As a species we are very good at finding the negatives.
 
You know, seeking out what’s wrong or why something won’t work, etc.
 
While quite a useful skill for survival and I’m quite the fan of objectivism, critical thinking and having a healthy skepticism, we must also acknowledge that such a bias can and often will hold us back if we allow it to.
 
Of course this is speaking from personal experience.
 
Given that is only one sense to view the world, and one that is far less libertarian than the modern world would like, I understand my shortcomings in this life.
 
Accepting the knowledge that what got you from your initial point A to your current point B probably won’t take you any further is a wise thing to consider.
 
The dichotomy we arrive at here is as follows:
 
Doing what we like/want or doing what we fear/need.
 
These days plenty of people will take the route of saying that if someone is happy then leave them be, which is fair however it’s not useful to bettering ones self in their life, not really.
 
Very little grows in comfortable conditions, things grow in the RIGHT conditions and those might just be uncomfortable, harsh, challenging or just down right unpleasant to sustain, yet if that is what we need to truly grow then it is when something becomes a necessary evil.
 
“I see things this way. You may choose to stay. I however cannot, because I want so much more from this life than to grow old in one place, too scared to move and hiding behind the guise of finding a happy place. Happiness isn’t merely one thing, it’s the culmination of many, that’s what makes a life worth living, that’s living life rightly.” – muggins while drunk
 
Apply the above to your current fitness journey.
 
Ask yourself this, are you happy or merely indifferent convincing yourself it’s content?
 
Be prepared to give away your old ways and adopt new ones, it’s the only way to grow.
 
Enjoy,
Ross

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Do I offend you with my questions?

There are two kinds of people in this world now.
 
Those who are willing to hear the truth.
 
Those who only want to her what they want.
 
We are now steeped in times of ferocious cognitive bias.
 
If you want to help people, to share information and give them some insight based on your experience so that they can delve in to a topic so that their own conclusions can be reached, you’re now evil.
 
The levels of offence of butt hurt that engulfs is quite something to behold.
 
Personally I’ve always enjoyed the “Triple Filter” test of Socrates.
 
– Is it true?
– Is it good/kind?
– Is it useful?
 
I tend to approach a lot of things I hear with this.
 
The first is often answered like this “Umm, I don’t actually know 100%.”, this is more than enough to peak my interest and delve a little more.
 
It is worth noting there are very few infallible truths in this life, the best we can hope to settle for is 98% certainty.
 
Holding on to a healthy dose of skepticism will get you a ing way in life because of the passion to learn.
 
If you’re content with what you know then you’ll stop growing.
 
The second question comes down to the style of information it is, essentially is it trying to genuinely oppose an opinion/thought/fact in a respectful way or is it nothing more than fluffed up slander?
 
Any that fall in to the latter will get asked this –
 
“Why did you say it that way?”
 
If there is a personal or emotional bias in it then the information is tainted, while not entirely dismissed it’s worth keeping in mind there may be a potential agenda behind it.
 
You should be able to represent a point or counter view respectfully, without emotion.
 
Sadly pure logic and rational though is not common.
 
Lastly, will the information help challenge you to grow, that to me makes it useful on a personal level.
 
In a general sense it can be related to completing a task, solving a problem or generally being useful.
 
A few closing words.
 
If something provokes a reaction in you, the chances are its what you need to listen to and consider might be higher than you’d like.
 
Emotional reactions mean we are attached to something, so we need to ask ourselves why, to question our beliefs so that we can continue to grow, otherwise what’s the point in anything.
 
Enjoy,
Ross

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How many calories in a cinnamon latte?

Is tracking calories worth it?
 
A question many ask.
 
To be fair it’s such a minefield it is easily understandable why people suck at it.
 
From years in the trenches I can tell you that knowing all your numbers does have a place, however it’s not the be all end all, not really.
 
Keeping diaries is something I’m a fan of.
 
Not specifically for getting every calorie by the number, in fact it’s more for having people try to be more accountable.
 
It also allows me as a coach to see what is written down and then look at the person to see if things marry up.
 
If they don’t then we can sit down and have a chat about all the possibilities.
 
Long story short it is often that they are missing things out or just lying because they want to look like they’re being good and not let me down by admitting they are struggling or snacking.
 
Once we break this mental barrier they have real progress can be made.
 
You’d be surprised how many people are scared of letting others down, as such they will lie about who is really going on or ghost.
 
Some will say that they struggle with fitness and making change because they feel as if everyone is judging them, shaming them etc.
 
I have a notion for you to consider on this.
 
No one can make you feel ashamed of anything unless you yourself know what you’re doing is shameful.
 
That’s just how it works.
 
Take not shifting excess fat for example.
 
The common reason; the person is in a positive energy balance (or maintenance), fact.
 
Putting all the other reasons to one side, this is the crux of it all, once people admit this to themselves real progress can be made as to why this is the case.
 
Just because it’s the reason things are not moving that doesn’t mean it’s the why behind it all.
 
The why could be emotional, habitual or a whole host of other reasons, and once all the bullshit is stripped away we can start finding out and really making progress.
 
Opening up for many is hard though.
 
No one wants to feel vulnerable.
 
We need to address this before we can really move forwards, you owe it to yourself to be happy, really, you do.
 
As a coach I desire the best for people.
 
The problem is that people are idiots who get in their own way all the god damn time.
 
Ugh…..
 
You can have all that you seek if you will get over your issues and just accept shit happens and we can’t dwell on it, not if we sant to make any meaningful growth in life.
 
So, is tracking calories worth it?
 
Yes and no, what is really worth your time and attention is achieving a state of self love, self appreciation and self acceptance, because once you’ve cracked those you’ll no longer have the same fears and be less apprehensive about being honest with people and more importantly yourself.
 
If you still currently lie to yourself about what you eat, do in training or general life then you’ve got more pressing matters than how many calories are in that cinnamon latte.
 
(It’s around 130, just incase you wanted to know.)
 
Enjoy,
Ross

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Please, answer this question for me :)

When it comes to asking questions, do you do it for an actual answer or just the one you want?
 
Go and sit in any college, university or professional lecture and you’ll find there are plenty who want nothing more than to hear what they want to hear.
 
Don’t get me wrong, we all like being told we’re right.
 
It gives us that little neurotransmitter hit that makes us feel good, depending on your NT profile you may need this more than others, which funnily enough is why some people seek the answers they want to hear more than others.
 
The people more willing to learn and be open tend to not lack GABA or Acetylcholine , worth digging in to this.
 
Being objective can be one of the best ways to achieve your goals in fitness, or even life.
 
While it would be nice going through life and never being told we’ve gotten something very very wrong, that’s not really likely to happen because the more you learn the more you find out you didn’t actually know.
 
Man I wish I was 18 again, I knew everything back then.
 
Therefore I ask you this; what questions do you have and what answers do you expect to hear?
 
What is your reference frame and reason for wanting those specifically?
 
More importantly, why do you want to hear the answers you want to hear?
 
I suspect many will not answer this call of mine, at least not honestly for fear of judgement or some other such nonsense.
 
The reason I write as I do and probe in to the deep questions you often find is to gain understanding of people, because once you gain understanding and broaden your own perspective you can often help far more than you could initially.
 
Having an open mind is something we all need, even if it causes us a little pain because we learn things that we’d rather not.
 
They’re called growing pains for a reason you know.
 
That my friends is sadly how we move forwards in life and become better versions of ourselves.
 
Leave your answers below, I look forward to reading them.
 
Enjoy,
Ross

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Ego ego ego

Is your Ego getting in the way of your progress?
 
Ego is an interesting thing.
 
It stops you listening to those who know better and it really hates change.
 
We’ve all had those times where it has stopped us getting to the next level, be that in work, fitness or any other endeavour, it really is something that we can do without.
 
Our own ego is incredibly fragile, you can always tell when a persons feels threatened because they will act out in defence, even if the are not a part of the conversation or it wasn’t aimed at them.
 
After playing devils advocate for enough years I’ve been able to see this happen several times without fail, it’s quite funny to sit back and watch.
 
You can overcome this evolutionary flaw by doing the following:
 
– Embrace the fact that it’s your ego thinking, not you.
 
– Understanding what is going on with your ego (it’s scared of dying).
 
– Letting go.
 
The last one is the hardest, if you are asked or told to let go of something have you ever realised or thought “I just can’t do that.” and yet not known why you can’t let go, it’s because of our friend Ego, it wants to hold on to things that is really doesn’t need to.
 
The next time you struggle to let go or move on, ask yourself this – why is this so important to me?
 
Chances are the attachment doesn’t really have any base, it just is.
 
We’ve all been blocked by this little friend of ours, embrace-understand-let go.
 
Enjoy,
Ross

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Me, Myself & I – Ego Tripping 101

Morning All,
 
I hope you’re all well.
 
So, what to write about today, that isn’t recycled information with a slightly different wording or spin on it…..
 
As you may have guessed that is essentially what writing/social media videos etc is actually about in the world of fitness.
 
There is little that we don’t currently know that doesn’t involve the very complex biochemical reactions/mechanisms of the body that is. As for training and nutrition, it’s almost all been said before, so keeping this in mind I feel some reflection would be good.
 
As yourselves the following and answer them honestly:
 
– Where did you start?
– Where are you now?
– How has your ego held you back?
 
That last one will sting for some of you, but hey ho, ego is a fragile thing that leads us to do stupid things on a regular and repeated basis.
 
When it comes to the ego, it can govern us in secret and we never know. It is so sensitive that it feel threatened by almost everything that opposes it and the main fear it has is that of dying (metaphorically).
 
No one likes to admit they might be wrong, or to change a belief or value, even if it is a destructive one that holds them back, I can attest to this as mine has stopped me doing a great many things and because of this I’ve been able to learn what it feels like when mine starts acting up, which I will share with you in the hope you might be able to learn how to silence yours and avoid making the mistakes I have.
 
1. YOU HAVE BECOME VERY SELF-DESTRUCTIVE.
 
Essentially you know something doesn’t feel right yet you do it anyway.
 
2. YOU FEEL OVERLY SELF-CONSCIOUS AROUND OTHERS.
 
You seem there is alway an argument, judgement or someone to oppose your views coming.
 
3. YOU FIND YOURSELF COMPLAINING OFTEN.
 
Not getting your own way or people not fitting your bias will leave your ego screaming because it feels it’s in danger. You will actively seek out info you agree with, even if it’s wrong.
 
4. FIGHTS AND ARGUMENTS HAPPEN FREQUENTLY BETWEEN YOURSELF AND OTHERS.
 
As you can guess, you defend everything you say without questioning if it’s wrong, which it might intact be.
 
 
5. YOU JUDGE OTHERS HARSHLY.
 
Also known as projection, you place everything you don’t like about yourself subconsciously on others so that you don’t feel sacred around them.
 
6. YOU FIND IT HARD TO LISTEN TO OTHERS WITHOUT WANTING TO INTERRUPT.
 
“I know, but…” – this is the line that shows your ego is feeling threatened, if you go to say it stop yourself and listen first.
 
7. YOU SEEK REVENGE WHEN OTHERS HURT YOU.
 
Children and the immature seek revenge, the mature and the wise seek understanding and to learn from their experience. if you find yourself point scoring all the time it’s a sign ego is controlling you.
 
Take these simple insights as see which ones apply to you and for the love of all that is holy, think before you speak, trust me, it causes more problems than it’s worth when you engage your mouth before your brain.
 
Enjoy,
Ross

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How you doing?

How are you doing?
 
Like, seriously?
 
We are two weeks in to the new year and starting the third and I just wondered if anyone has asked you how you’re doing so far :).
 
It’s easy to get caught up in the New Years rush and forget that we need to take some time to sit back and take a look at how everything is going.
 
You’ll find it isn’t uncommon for people to outwardly say they are fine but internally the exhaustion is starting to take hold, perhaps not physically, but certainly mentally. Or maybe physically as well.
 
Either way, it’s good to keep a check on how everything is going and have somewhere/someone to sound off to, not only for our own health but also to gain perspective and assess if we are being productive or just busy for the sake of it.
 
Take 5min and writ down these questions with HONEST answers:
 
– How are you feeling mentally?
– How are you feeling physically?
– How can you improve these?
– What help do you need?
– Will you ask for it? – A simple yes or no will suffice.
– When will you ask for it?
 
These might seem odd but they will help you open some mental doors and prioritise, if you ask each of these questions for various areas of you life – Work, Health/Fitness, Relationships, etc – You will find solutions and be happier all in all.
 
Take some time to look after you, if you don’t then who will?
 
I will ask again.
 
How are you doing?
 
Ross

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Brain Gains

Do you like to read?

I’m sure you like to read because reading helps us grow as people and is one of the greatest ways of gathering years of accumulated knowledge in a very short space of time, pretty amazing, right.

Here are three books that will help you improve not only your training but also your mindset as well.

1 – Eat That Frog – Brian Tracey
2 – Dinosaur Strength Training – Brooks Kubik
3 – The Renaissance Diet – Renaissance Periodisation

These three books will help you in the following ways:

1 – Doing what you NEED to do and understanding what it is.
2 – Simplifying your training for maximal benefit.
3 – Understanding how nutrition actually works.

Aim to read a chapter of each book per day and you will find you start to make sense of a lot of things in the world.

Enjoy,
Ross

*Bonus Book – The Art of Thinking Clearly – Rolf Donelli – Break free of YOUR logical fallacy.

*Bonus Book 2 – The Art of War – Sun Tzu – It’s just an epic read, plus it’s useful if you’re planning world domination too.

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