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25.01.2022 My sons birthday he took his first steps on glass at the Melbourne museum! What an experience that was. It was worth the 2hrs sleep we had the night before just to see that

24.01.2022 It's the weekend guys! What are we all doing?

24.01.2022 FITNESS TIP Make your workouts fit into your life not the other way round.

24.01.2022 Hi guys for Training Tuesday I thought I'd link out to some people in the fitness industry that know a tonne more than I do. It may get a little nerdy and weird but it's worth it. If you need any help at all or advice fitness wise feel free to comment or PM me and I'll see what I can do. For Glutes here's a few exercises that you may not have tried ... https://thebarbellphysio.com/glute-exercises-you-havent-tr/ Here's one for fixing back issues with deadlifts https://thebarbellphysio.com/fixing-back-pain-using-deadli/ Here's a variation on a row https://deansomerset.com/best-exercise-in-ever-band-horizo/ And here's one for squatting https://deansomerset.com/some-squat-stumbling-stones-and-s/ Here's a super needy one for the shoulders https://www.otpbooks.com/sue-falsone-shoulder-ctj-drill/ Once again if you need any help at all fitness wise or even just decifering the above stuff please let me know.

24.01.2022 This time of year can be insane its so easy to get lost in the hype get caught up in the stress of it all. So heres a couple of tips to help you get through the next week. 1. Do something that you love even if its only for 5 minutes this time of year can be magical it can also be hughly stressful allow yourself time to reset you are just as important as everyone else. 2. Remember why your doing it. ... To easy to get caught up in the craziness at this time of year and even easier to forget why your doing it all. Dont throw away the next week of opportunities to spend time with your kids in order to prepare for one day. See more

24.01.2022 Burgers and fries at the old milk bar Cafe in Thornbury. Kid had scrambled eggs and a pink milk shake Great food great people. What are we all doing with our day today??

24.01.2022 DIETING Hey guys heres some advice for anybody dieting at the moment or anybody thinking about dieting weather it be KETO, Macro counting, 5-2, Ducan, Paleo. W...hatever. I could probably give you a ten Page booklet on dieting but who the hell really wants to read that. So heres a couple of tips. 1. A diet should be something thats sustainable. You need to be able to stick to it long term and not have it destroy your soul by starving you to death. Or force you to eat something that you wouldnt even feed to your pet dog. Or force you to stay in doors and never visit your friends or family again for a meal just incase you come crashing off the waggon. Food should be part of your life not your entire life. Now I grant that theres a period of adherence or adjustment needed in any new lifestyle change but that should be short term. Not something that last the rest of your life. It should quietly work away in the background helping you. 2. You should have a distinct goal in mind. Losing weight in general is not a goal. Wanting to feel healthier is not a goal. Want to look good is not a goal. Theyre ideas. A goal needs to be tangible measurable and specific. Eg you want to lose 5kgs in 4 months so you can fit in that size 12 dress for that wedding that you want to attend. The more specific the easier it becomes to visualise if you can see it you can generally believe it. If anybody needs any assistance with there fitness goals weather it be healthy eating or exercise. Please dont hesitate to PM me. Im more that happy to help create healthy eating strategies and exercise plans which will help you achieve your goals.

24.01.2022 https://www.physio-network.com//11/16/manage-tendon-injur/ This is for my fitness nerds or anyone that's had tendon injuries great article

23.01.2022 How to keep fit during the winter months

23.01.2022 And trying to stop the dog from licking the bath water at the same time.

22.01.2022 Been a hell of along time since I've posted here. Maybe too long.. I haven't been in the best space mentally but I'm not going to write it all up in one giant post. I'll probably write bits and pieces over a few posts. What I would like to say is this though when I was at my worse and I had to force myself to do things. Every day I woke up I would tell myself. "Joe just one step just one step". "Once you can do that then anything is possible". And it was. So I implore you tomorrow if your struggling like fuck to come up with reason to get out of bed let alone be part of society then just tell yourself over and over One step just one step. One step just one step....

22.01.2022 Absolute strength is the glass. Everything else is the liquid inside the glass. The bigger the glass, the more of everything else you can do. Bret Jones This is the best analogy Ive heard to describe where you should start with your weight training journey. Strength should always be your foundation everything else you can build on top of that.

22.01.2022 Are there actual benefits to performing your cardiovascular activities outside or is it just something that one would expect a hippie to say? - For many years, ...I would advise folks that getting outside was always preferred whenever weather and circumstance would allow it. I mean, in my mind it made total sense and I know that I feel absolutely like a different person after a day in nature. I would also justify my recommendation because I personally despise any sort of indoor structured cardio so how could anyone "enjoy" endless hours staring at an electronic clock while counting their calorie burn using inaccurate algorithms? Besides, as humans, certainly we evolved to thrive in a natural setting? This is called confirmation bias, and over the last few years I was determined to know if my bias had any support in the literature. - What I discovered is that many studies have shown that "green space", and being exposed to nature settings in general, has numerous benefits over indoor/treadmill activity such as reductions in psychological stress (Ewert 2018), promotion of reduced mental fatigue (Felsten 2009), and reducing negative emotions while simultaneously improving mood (Harte 1999). Nature settings are potentially associated with "survival qualities" such as spatial openness and thus promote psychological well-being better than synthetic equivalents. - There have been other trials reporting that just regularly visiting forest environments could improve symptoms in those suffering from metabolic syndrome (Lee 2018) as well as overall feelings of restoration, self-esteem, and mood (Gidlow 2016). - This is one of those cases where common sense tends to have scientific support, at least for me. I would urge everyone to take advantage of nature settings whenever possible, particularly when one has the ability to substitute treadmill activities for nature hikes or visits to environments minimally disturbed by human activity. There are a number of pathways by which contact with nature is beneficial to health, and it is one of those "hacks" that is inexpensive to implement. See more

21.01.2022 Any of you guys have kids watching Bluey? And at six in the morning bolt in front of you as youre descending the stairs with their arms out to block your way shouting PASSWORD!! Causing you to have to brace yourself so you dont bowl them over. Mine is... Thanks Bluey

21.01.2022 On the days when I struggle the most. When I feel like just giving up. When fighting just becomes to hard. I repeat the simple phrase over and over in my head. Keep moving forward Joe just keep moving forward. Just one step at a time. If I can take just one step just one Ill be ok. If I can take that one step forward then maybe I can stop dwelling on that conversation, that comment, that mistake. Moving forward doesnt mean running away from your mistakes. It means understan...ding that the decisions youve made may not have been the best but youve made them now. And as hard as it can be sometimes its time to move on from them and not let them define you. We cannot go back in your life the past is done. Either we stand still dwell on our past mistakes and become them let them consume us and suffer the unbearable concequences. Or we fight our way forward to becoming the person we want to be for ourselves and our kids. See more

21.01.2022 Today I made a toasted steak sandwich for my kid for dinner steak pickle cheese and chutney it was amazing! He didnt like it .(Everybodies a critic) So I made him scrambled eggs. Missed out on my shoulder workout handstand thing as I decided it was time to finally do those taxes that Ive been putting off. I feel like Ive achieved! which is weird since Im giving the government money ha!

21.01.2022 Handstand update. 15 secs Small improvements except for today today was a bit of a right off. Im focusing alot on stretching I have really tight pec minors upper traps and levator scap. So I try to do multiple exercises to release my shoulders and give me as much movement as possible. Im also adding in some animal movement patterns to help build core strength and more shoulder mobility. Workout goes as follows... Reverse bridges = 1min Thoracic rotation exercise = 10 on each side Childs pose = 1min Cat cow pose = 20 Lizard Crawl = 20 Wall handstand hold 5x5 hand stands Ill try and post videos tomorrow

21.01.2022 FITNESS TIP Make your workouts a game you can play with your kids. Workouts dont have to be linear they just have to be challenging. Today my son and I played soccer bullrush and wrestling.

20.01.2022 Saturday food day. Fish burger in fried bread with raw fish in Coconut cream with a mussel fritter. Get on my level!

18.01.2022 Any of you guys have kids watching Bluey? And at six in the morning bolt in front of you as you're descending the stairs with their arms out to block your way shouting PASSWORD!! Causing you to have to brace yourself so you don't bowl them over. Mine is... Thanks Bluey

18.01.2022 As you guys know I've been embarking on my mission to do a handstand walk. Whilst I'm doing this I thought I'd put the question to you guys. What is it that you do exercise wise for your daily routine to keep you grounded or just on those days that you find most stressful? If you had more time what would you like to do?

18.01.2022 Its dads turn to make lunch!. Lamb Chilli with a mango cake that my son helped me make. Well it ended up more of a brownie but he liked it. These are the days I love the most getting in there and cooking some good old easy meals that everyone loves. (aside from the mango cake that thing was a nightmare ha!)

18.01.2022 https://www.unilad.co.uk//three-year-old-boy-killed-in-mo/ As a Dad as a Kiwi as a human being there are no words only tears. My heart is broken. New Zealand was your home you should have been safe. RIP little man.

16.01.2022 Electronic Alarm. Lovely sound with "The weather today is going to be 20 degrees". Nature's alarm. Four year old sprinting down the hallway suddenly shouting "DIVE BOMB"!! before landing on your face. I love nature.

16.01.2022 As you guys know Ive been embarking on my mission to do a handstand walk. Whilst Im doing this I thought Id put the question to you guys. What is it that you do exercise wise for your daily routine to keep you grounded or just on those days that you find most stressful? If you had more time what would you like to do?

16.01.2022 What are your goals for the year guys? And how are you guys going achieving them. Are you still on the path to achieving them? Or have you taken a pit stop or a detour? How do you plan to get back on the path again? My goal for this year is to do things with purpose. To not just float through the year but to actually under stand why Im doing what Im doing. To be accountable for the decisions Im making not just stumbling my way through situations and then saying "I dunno", whenever Im questioned on what Im doing or why Im doing it.

16.01.2022 This time of year can be insane it's so easy to get lost in the hype get caught up in the stress of it all. So heres a couple of tips to help you get through the next week. 1. Do something that you love even if it's only for 5 minutes this time of year can be magical it can also be hughly stressful allow yourself time to reset you are just as important as everyone else. 2. Remember why your doing it. ... To easy to get caught up in the craziness at this time of year and even easier to forget why your doing it all. Don't throw away the next week of opportunities to spend time with your kids in order to prepare for one day. See more

16.01.2022 I know this is super dooper late but a massive happy fathers day!! To all the dads out there you guys are incredible and amazing the world does not revolve without you! And most importantly you matter. You matter.

16.01.2022 Electronic Alarm. Lovely sound with "The weather today is going to be 20 degrees". Natures alarm. Four year old sprinting down the hallway suddenly shouting "DIVE BOMB"!! before landing on your face. I love nature.

16.01.2022 Here's one to help build ankle strength and stability

15.01.2022 How was everybody's weekend?? Did you guys do anything amazing? Mine was filled with bees snakes ants and a dragon museum!!

15.01.2022 In rural Victoria just outside of Bendigo visiting some friends. Within an hour in their back yard we see a hive of bees and a brown snack. And and my son stops me before I nearly step on two ant mounds full of these giant looking ants. Lucky I do alot of mobility work twirling and spinning like a ballerina isn't easy while your trying to wack ants off your legs. And even more lucky that I bought a change of undies..

15.01.2022 Been a hell of along time since Ive posted here. Maybe too long.. I havent been in the best space mentally but Im not going to write it all up in one giant post. Ill probably write bits and pieces over a few posts. What I would like to say is this though when I was at my worse and I had to force myself to do things. Every day I woke up I would tell myself. "Joe just one step just one step". "Once you can do that then anything is possible". And it was. So I implore you tomorrow if your struggling like fuck to come up with reason to get out of bed let alone be part of society then just tell yourself over and over One step just one step. One step just one step....

14.01.2022 Hey guys if you've ever thought about it but never got around to doing it. Then here's your opportunity come join us and give the gift of life saving blood. You never know it may be someone close to you who needs it the most

14.01.2022 So very true ha!

13.01.2022 It's s long weekend!! It was warm so I turned on my sons flower water sprinkler thing and we got a little wet

12.01.2022 What's your favourite thing to do with your kids? What's the one thing you wish you could do more of?

12.01.2022 GET SHIT DONE MONDAY What was supposed to happen. I was supposed to be getting shit done. I was supposed to cook clean and feed everyone. Because I've got a list a mile long and not long to do it. What really happened? I went to the park and played dinosaurs with my son. #itsallgoodillhavethisdoneinagiffy... #dinosaursaremoreimportant See more

12.01.2022 Not often I pay attention to opinion peices they tend to be poorly written or poorly researched. But this one seems to resonate with me especially lately so it's a decent read. https://www.theage.com.au//if-fatherhood-hasn-t-upended-yo

12.01.2022 What you do on a cold windy day. Go to the park and play in the water feature #mumsgunnakillme #crapiforgottobringachangeofclothes

12.01.2022 FITNESS TIP Make your workouts a game you can play with your kids. Workouts don't have to be linear they just have to be challenging. Today my son and I played soccer bullrush and wrestling.

11.01.2022 Ive been deciding where to take my fitness goals. For a long time Ive just lifted for the sake of lifting. Dont get me wrong I love lifting and somedays days thats all thats needed. But I think if you want to achieve anything then you need a clear vision of what that is. Anyway back to my decision. As I said I had been pondering in which direction I wanted to go with my fitness goals. I was at my sons kindergarten the other day and I walked in to a bunch of kids trying... to do handstands. They ran up to me and asked me to watch them as they tried and tried to do these handstands. I thought oh thats cute my son was also trying to do them. So fast forward to that afternoon hes tried to do them again and then after struggling with them for a while he turned to me and asked if I could do one. I said "yeah sure I can", whilst in my head thinking, "crap Im done for its been years since Ive done one". Luckly for me I managed to (after much fumbling) do some 5 second variation of a handstand. He was pumped! He kept asking me over and over again to do more and more. I thought afterwards maybe instead of focusing on numbers on the bar something that at this point he doesnt have the patients to learn after all hes only just learning how to count now. And lifting heavy weights something which he doesnt understand yet why its important. Maybe getting back to his level and doing some of the things I used to do when I was little is a better idea. So for the next while Im going to be focusing my fitness goals on all things handstand. Im still going to be bending steal as handstands dont do much for Glutes and quads. But Im going to be focusing all my home activities on the handstand. With the goal of being able to handstand walk the length of our kitchen bench (about 3 meters) then maybe climb the step we have in the kitchen. So feel free to join in the journey Ill be posting my weekly workouts on my journey to the walking handstand. And maybe a weekly video with my progress. WEEK 1 is going to be all about shoulder mobility and stability and also getting to 20 seconds with the handstand. Wish me luck guys! Im sure theres going to be more than a few stumbles falls and hopefully not to many holes in the wall or broken china. But Im focused ready and excited to see how I go! See more

11.01.2022 How you know your son is going to be a world leader or a Super villain. You walk into his kindergarten he asks you to play with him. He wants you to be a super hero while he plays the villain. You walk out side he runs off and shouts "Get Him Guys!" a team of a dozen little kids come out of everywhere and drag you to a corner of the playground for a stern telling off. With that influence he could become a great leader who takes his generation into a future they can be proud ...of. Or a super villain who rules the world with the help of his millions of little minions. And forces us all to watch Dragons Edge and strawberry short cake. Anyway you have it he's going to be famous!! #dontforgetaboutuslittlepeople #tltoomanykidsididnthavetimetoreact

10.01.2022 Jamaican spicy jerk chicken Grilled! and heres the kicker it was grilled in the microwave! Also accompanying it was a coconut rissoto made in a pressure cooker also in the microwave. Get on my food in a minute level! #mindblown #whatsanovenagain?

10.01.2022 Turning the humble Chilli into a Mexican master piece. My son and I took Saturday lunch and turned it into Sunday dinner adding some Corriander lemon sour cream tomatoes and pickles we managed to pull together this meal!

10.01.2022 FITNESS TIP Match your workouts to your everyday Activities. (If you work a job which requires heavy lifting maybe dont do a workout full of heavy lifting. You could do lighter workouts on the days you work and heavy workouts on the days you dont).

09.01.2022 Jamaican spicy jerk chicken Grilled! and here's the kicker it was grilled in the microwave! Also accompanying it was a coconut rissoto made in a pressure cooker also in the microwave. Get on my food in a minute level! #mindblown #whatsanovenagain?

09.01.2022 Hey guys heres a bit of rehab stuff. This ones for the hips if your suffering from back pain tight hips this will be a big help https://m.youtube.com/watch?feature=youtu.be&v=dRmT1mja4uk

09.01.2022 Here's one for the rotator cuff (shoulder) if you've got tight or sore shoulders give this a go.

09.01.2022 Hows everyone's day been? The weather was amazing here. And.. my son and I have a cold I swear somebody somewhere is taking the piss

08.01.2022 Hey guys heres a bit of rehab stuff. This one's for the hips if your suffering from back pain tight hips this will be a big help https://m.youtube.com/watch?feature=youtu.be&v=dRmT1mja4uk

07.01.2022 My Kids birthday today built some of this stuff for him. It's pretty epic. I might just keep it for myself and give him the boxes hahahaha

07.01.2022 Hey guys if youve ever thought about it but never got around to doing it. Then heres your opportunity come join us and give the gift of life saving blood. You never know it may be someone close to you who needs it the most

07.01.2022 Mother of milkshakes (And this was a baby sized one) topped off a great long weekend. How was everybody else's long weekend?

06.01.2022 The serving table for my sons birthday still more food to come

06.01.2022 #Dadlife When your 4 year old sits you down to talk about listening. Son "Daddy you need to listen! Do you want to have to be told the same thing 5x is that much fun?" Slight pause. "No it isn't daddy" #gettingschooledbyapreschooler #whostheadultnow #iwonderifhewillreadmeabedtimestory

05.01.2022 When you promise to protect your son from the moles whilst he's sleeping but your starving and you need to piss. So you try to leave the room believing that you're a ninja and that he'll never hear you. Only for him to turn around and grab your face and fall asleep holding it. #nowimreallyf%+&$ #whatwasithinkingimtooldtobesneaky

05.01.2022 Bit of a late one I know. This week is gone extremely fast. I'm still getting over the crazy weekend we just had. The last few days I've had the privilege of picking my son up from kinder. There is nothing like walking into a kindergarten and listening to your kid laughing giggling and playing. Somehow it just makes everything (even if it's just for a moment) ok.

04.01.2022 #Dadlife You know you need to do the washing when your four year comes into the bathroom shocked and says "What have you done Daddy!!" Because he cant remember the last time he saw the floor!

04.01.2022 #Dadlife. Son decides to clean the toilet whilst doing a poo. With the toilet brush. Question how the hell is there poo on the roof. And why are there green things in the poowater on the floor and the door and the toilet despencers. #poopooeverywhere #literallyintheshit #dadsonpoodutyagain

04.01.2022 I've been deciding where to take my fitness goals. For a long time I've just lifted for the sake of lifting. Don't get me wrong I love lifting and somedays days that's all that's needed. But I think if you want to achieve anything then you need a clear vision of what that is. Anyway back to my decision. As I said I had been pondering in which direction I wanted to go with my fitness goals. I was at my sons kindergarten the other day and I walked in to a bunch of kids trying... to do handstands. They ran up to me and asked me to watch them as they tried and tried to do these handstands. I thought oh that's cute my son was also trying to do them. So fast forward to that afternoon hes tried to do them again and then after struggling with them for a while he turned to me and asked if I could do one. I said "yeah sure I can", whilst in my head thinking, "crap I'm done for it's been years since I've done one". Luckly for me I managed to (after much fumbling) do some 5 second variation of a handstand. He was pumped! He kept asking me over and over again to do more and more. I thought afterwards maybe instead of focusing on numbers on the bar something that at this point he doesn't have the patients to learn after all hes only just learning how to count now. And lifting heavy weights something which he doesn't understand yet why it's important. Maybe getting back to his level and doing some of the things I used to do when I was little is a better idea. So for the next while I'm going to be focusing my fitness goals on all things handstand. I'm still going to be bending steal as handstands don't do much for Glutes and quads. But I'm going to be focusing all my home activities on the handstand. With the goal of being able to handstand walk the length of our kitchen bench (about 3 meters) then maybe climb the step we have in the kitchen. So feel free to join in the journey I'll be posting my weekly workouts on my journey to the walking handstand. And maybe a weekly video with my progress. WEEK 1 is going to be all about shoulder mobility and stability and also getting to 20 seconds with the handstand. Wish me luck guys! I'm sure there's going to be more than a few stumbles falls and hopefully not to many holes in the wall or broken china. But I'm focused ready and excited to see how I go! See more

04.01.2022 Handstand update. 15 secs Small improvements except for today today was a bit of a right off. I'm focusing alot on stretching I have really tight pec minors upper traps and levator scap. So I try to do multiple exercises to release my shoulders and give me as much movement as possible. I'm also adding in some animal movement patterns to help build core strength and more shoulder mobility. Workout goes as follows... Reverse bridges = 1min Thoracic rotation exercise = 10 on each side Child's pose = 1min Cat cow pose = 20 Lizard Crawl = 20 Wall handstand hold 5x5 hand stands I'll try and post videos tomorrow

03.01.2022 How are we all doing? Where are we all at with our exercising? Have you got back into the swing of things fitness wise? Or are you still enjoying Summer? Or are fitness and fun the same thing to you and you never stop staying fit.... Let us know where your at. I went and got a Remedial massage on Friday. First time getting one and it was amazing he done an incredible job! Ive been holding off getting my shoulders fixed for along time now I put everything else before my personal health and because of that I havent been able to lift or exercise much and Ive suffered and so have my kid and partner. (Some Personal Trainer aye) Now Im ready to put that all behind me and get back into everything exercise!! See more

03.01.2022 HAPPY NEW YEARS GUYS!! Ok ok I know I'm late off the mark. How was it for all of you anyway? What the one thing that stood out for you the one memory that will be with you until your old and grey. Mine was the $45 inflatable pool that I bought from Big W. It was a 10ft pool so it bearly fit in my tiny back yard. It took about 4hr to fill about 60% because my Hose presure is arse. Which meant it was up to my ankles high. And it was freezing. ... But my son and I had a ball!! We splashed I spun him around on the body board until I was almost sick we chased each other for what seemed like hours until we were both shivering and exhausted! It's something I'll remember for the rest of my life!! See more

02.01.2022 Whats your favourite thing to do with your kids? Whats the one thing you wish you could do more of?

02.01.2022 How was everybodys weekend?? Did you guys do anything amazing? Mine was filled with bees snakes ants and a dragon museum!!

02.01.2022 Exercise. I used to lift to get stronger and fitter. Ok so I used to lift to look good naked and I tried to wear as little as possible to show that off. Now I think being a father my reasons for lifting have shifted. Now workout so that I can do random spot handstands whenever my son demands them. And so I can do random summersaults on any mattress in site.

02.01.2022 DADDIES DIARIES Simplafying Gratitude. As I lay here with my little boy asleep in my arms I start to ponder this idea of gratitude. Ive often told and tell my clients "Write a gratitude list". "A list of things your greatful for itll help you on the days when youre at your lowest". But as I found myself those are the days where I struggle the most. ... Where phrases like" Your a failure", "And youre hopeless", whirl around in my head and the last thing I feel like doing is thinking about being grateful. As a watch my little boy sleep I realise though that maybe I dont need a list maybe I just need one thing.. Maybe I just need him. Maybe If I can keep that image of him sleeping firmly posted in my mind like a post it sticker. Then maybe on the days when that darkness creeps in when I dont feel like searching for happiness. I can look to that little post it sticker with the image of him sleeping on it, and remember that no matter how hard it gets. No matter how much of that darkness has consumed me. He loves me and trusts me so much that he allowed himself to drift off peacefully in my arms. That he doesnt see the darkness he doesnt understand the mess I create for myself in my head. All he sees is his daddy and all he knows is that he loves his daddy. Its that simple. And maybe thats the key. Simplicity. Remembering no matter what I tell myself about myself no matter how much I think Im failing he doesnt care because he loves me so much hes asleep in my arms. At the end of it all Isnt that gratitude enough? Isnt that truly what counts? See more

02.01.2022 HAPPY NEW YEARS GUYS!! Ok ok I know Im late off the mark. How was it for all of you anyway? What the one thing that stood out for you the one memory that will be with you until your old and grey. Mine was the $45 inflatable pool that I bought from Big W. It was a 10ft pool so it bearly fit in my tiny back yard. It took about 4hr to fill about 60% because my Hose presure is arse. Which meant it was up to my ankles high. And it was freezing. ... But my son and I had a ball!! We splashed I spun him around on the body board until I was almost sick we chased each other for what seemed like hours until we were both shivering and exhausted! Its something Ill remember for the rest of my life!! See more