Ethos Strength | Sport & recreation

Ethos Strength

Phone: +61 450 613 931

Address: 7/65 Stephens Avenue 5031 Thebarton, SA, Australia

Website: http://www.ethosstrength.com.au

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25.01.2022 Hey 2020 - It's been a slice @janeenjeddry celebrated our third year together and got to fulfil our dreams of becoming a Viking power couple The Ethos Team more than doubled in size, and our community still gets stronger every week... Our gym went from an empty room and more than humble beginnings, to a gym spaced packed with the best gear possible and in need of an upgrade (watch out in March ) We launched our education series and mentorship, and I'm beyond proud of the awesome growth and results these ten coaches are already achieving We launched our merch. Our website. We ran huge events. We got through it all with a grin on our face, despite the hardship Let's get it going 2021 See you soon

25.01.2022 WE ARE ETHOS STRENGTH We help you achieve your goals by educating you on how your movement should work We develop strategies that relate directly to YOUR structure and educate you to execute it daily... We teach fundamental skills at the highest level We teach you to move weight well and free yourself from the fear of injury We are in the arena with our lifters, our clients, our athletes We have the experience and framework to make sure you never fail From university students and beginner lifters, to WBFF Stage Athletes, BJJ black belts, National Powerlifters, desk workers & tradies Our team is for those ready to put the work in Those ready to overcome fear & pain Who are bold enough to ask for help and accept it with humility To never be out worked To earn their success We win as a team We are here to see you win with us

24.01.2022 PURPOSE Somebody asked me a few weeks ago why I coach and run my own business The answer was simple... "This is what allows me to effect the most positive change in the world" When someone asks to join this team they get asked: What does this mean to you? What makes it important? What will it give to you? Having answers to these questions is what keeps you moving When we invest in ourselves we are building purpose When there is purpose and passion behind what you do, you'll do it regardless of the difficulty That's when we win

23.01.2022 Sometimes joints crack, and that's okay. A build of pressure and release of small amounts of gas isn't weird If you find this happening consistently or chronically then it may be worth a deeper look though Let's address the elephant in the room - there is no good or bad posture ... Spending ALL of your time with your chin up, shoulders back and down is a good recipe for tight rhomboids and limited thoracic rotation, and not much else If you feel pressure in your lumbar or as though it needs to crack then we need to address variability in your postures When there is an instability, your brain will often perceive this as a need for tightness A posterior weakness or intolerance may manifest as an excessively extended posture, for instance Take the time to understand the movement and any potentially protective mechanisms occurring there Creating more stability & strength in the rib cage and pelvis is a step towards creating a more resilient lumbar Cracking might feel good, but it isn't a solution Adjustment does not go deep enough into understanding the complexity of movement here If you want to learn more about what you're experiencing, then message me and let's get you a bit more clued in @ Ethos Strength

20.01.2022 MOVE PRECISELY, NOT SLOWLY Getting someone to work with a demanding tempo is great if the exercise actually makes sense But it's about actually using the right tool for the right job... I don't want you slowing down just because slow means strong, and I don't want to get people better at slowly moving something they don't need What is the movement doing and what issue is it actually addressing? I want you to slow down enough that you become aware of the lats integrating with the hips through the core The difference in joint positions driving the movement Work on making the invisible visible Make sure you understand the mechanics of the movements you need to see progress You don't need a tempo for tempo's sake Focus, intention and absolute precision in your movement every single rep is what makes the difference

20.01.2022 Fortune favours neither the brave nor the bold It favours the prepared : @_sugrue_

19.01.2022 My greatest passion in this industry is teaching & broadening horizons for coaches and clients alike It can be hard to approach problems in a new way when you're already an established coach @lawsondaly is a very successful coach, but he knew something was missing so he joined the Ethos Mentorship in 2020... NOW he's seeing things from a new perspective, understanding the complexity of movement and getting his clients better results It's great to be a part of inspiring change like this and to see coaches overcome their frustrations YOU CAN TOO In January I am looking for 10 coaches ready to level up Follow the link in our bio NOW or email [email protected] today with 'Mentorship'

19.01.2022 BUILDING THE BIG PATTERNS On Saturday I had the privilege of leading this room of fitness & health professionals through the fundamentals of strength training Breath cycle. Rib & scapula function. Hip rotation. Assessment. ... Moving from fundamental to complex movement We discussed providing our lifters with bigger and broader runways of success To think critically and make choices that empower people That in an industry that can be obsessed with being RIGHT at the expense of others... We are simply going to focus on HELPING in order to see our athletes & clients win I cannot wait to do it again Thank you all, and I'll see you all real soon

19.01.2022 Injuries can be major setbacks to training, but they are rarely and almost never a permanent stop to training It's all about taking the right steps to managing them In powerlifting we see an injury rate of 4 per 1000 reps, beaten only by Strongman... As a coach I'm well versed in experiencing injury, as well as navigating it with my lifters Criteria is better than time Don't set a timeline based goal, but rather focus on the quality and competency of your movement. Time waits for no one Take the time to sit down and clearly identify what you need - what knowledge of experience would give you the confidence you need? Grade your exposure Be patient, and have a plan. Identify the things that provided the greatest success and least pain, then replicate them Set a goal, but be prepared to be flexible in your approach. Some weeks will be better than others, but it's the average result over time that matters Don't chase pain More pain, less gain, especially with inflammatory responses Work with a professional to determine acceptable levels of comfort. Desensitizing your movement still me and being exposed to small doses here and there Finally, get out of your own way. Injury often creates hyper awareness but this is rarely beneficial Identify the things that work, and simply practice letting go of the others that do not @ Ethos Strength

19.01.2022 CHASING SENSATION "You need to activate X/Y/Z" Here's an issue... Your muscles are active They're not atrophied, amnesiac or AWOL (with some medical exceptions) Some muscles require lengthening, and others contracting It all centers around how they work in conjunction to resist & produce force and create movement at joints under load Muscles articulate joints, and how we manipulate the length of the muscles around that will determine what feels 'tight' or 'weak' Just for a moment put the booty band down, and ask "Am I chasing sensation or something that makes sense?" A pump is indicative of a shortened stressed muscle That's fine, but it's not what we need

18.01.2022 YOU ARE YOUR FORM Many people are training with the belief that their body is strong but they just need to fine tune form Your form IS your body... Form is an expression of your functional capacity in movement The faster the breakdown, the lower the level of active function If you want to squat, press or deadlift at a high level you need to understand and develop the fundamental skills that are necessary to express that movement Importantly, how those skills apply to your specific body Let's understand what 'form' is Let's work on structure, function, skill Then we express strength

17.01.2022 In the best interests of our lifters, coaches, officials, volunteers and public at large the decision has been made to make the Ethos Strength Open a non-spectator event. The event will be live-streamed and available through Powerlifting Australia. We will endeavour to offer a second stream source on the day as well.... This decision was not made lightly, but feel that it is necessary in order to ensure the highest possible standard of safety for all on the day. Thanks for your understanding everyone.

17.01.2022 THE ETHOS STRENGTH OPEN II Due to the uncertainty of announcements with community sport in SA, we have proactively changed our date for the event to January 24 All competitors have been notified... We look forward to seeing you at what will still be our biggest event to date with @powerliftingaustralia ! A reminder that this event remains SOLD OUT Time to crush some goals on the platform and leave 2020 in the dust Make January one to remember!

16.01.2022 COACH PEOPLE, NOT LIFTS We are quick to look at compensation as weakness The body doesn't actively look to create weakness though... It doesn't wake up wanting to ruin your day What we ought to be considering is the adaptation that is being created What does it lack, and how is it trying to fix that? Strength is relative Retraction won't do much on the bench for someone already retracted as hell Knees out in a squat won't do much for someone that is already externally rotated They need balance, and positions of strength You don't cue the lift You cue & coach the person in front of you

16.01.2022 Some people blame the psoas or feet for everything that's wrong in their performance I blame sleep Not really, but if you think you can out train a long term recovery deficit then I've got some bad news for you... As it stands the majority of our society is suffering from either acute or chronic sleep deprivation The statistics around the prevalence of chronic disease and mental health issues correlated with prolonged disordered sleep is absolutely astounding Try as you might, you cannot catch up on sleep or recovery. Once it is gone is gone The long term memory storage and hormonal cycles dictated by your recovery on that day have passed by, and they're behind you However it is never too late to start implementing beneficial habits - if your recovery deficit builds interest, so too do the power of all habits Short of finding a new job, as a shift worker you'll have to work incredibly hard to establish beneficial habits for sleep, but here are a few Avoid caffeine 5-6 hours before you intend to sleep. It's tempting to reach for that extra espresso when you're tired, but the massive half life of the drug is going to throw your rhythm off. Have some water instead Exposure to artificial blue light is a buzz topic, but there's some merit here. We are hard wired to associate blue light with our wake cycle, so use this information to structure your cycle more efficiently Do your best to create structure and preserve the same wake/sleep cycle, or keep it as similar as possible day to day This will ensure that you're building a regular and habitual amount of 'sleep pressure' daily It isn't everything, and there are many other aspects of health that we look at as coaches However sleep remains the low hanging fruit of long term progress in training and is worth investing the time in @ Ethos Strength

16.01.2022 If I had a dollar for every time in my career someone had reached out for help with strength training then disagreed because it wasn't on their terms By all means, if you want to have someone dry needle you forever go for it If you'd rather be in pain than follow a program, go nuts ... Silly games win silly prizes The real issue here is that you've been in pain for so long that it's now one of the only things you feel you can control Your clients likely ARE fairly knowledgeable on their own injuries, but many are so close to the issue they cannot see the forest from the trees And getting better means letting go of that control, and letting go of that pain means letting go of something familiar and reliable, and that can be scary for many But even worse is letting go of a better future because you were too scared to change today

15.01.2022 "I've got bad knees bro" The knee flexes and extends but is a poor rotator, hence all of the ligaments The knee itself has a fairly limited capacity for movement... Pain is most likely coming from a bigger mover When we flex the hip, it draws the head of the femur back by shortening the quad and lengthening the hamstring If flexion is weak, the opposite happens - the hip will posteriorly rotate, the quads will lengthen and hamstrings shorten/tighten The hamstring flexes the knee, but functionally acts as a secondary ACL It's job is to essentially stop our tibia (shin) from shifting forward If the quads are long & weak the hamstrings may work double time to create stability by drawing back the tibia This can create shearing force How to fix it? Look to create more variability in hip movement and ensure you can maintain a neutral pelvis Use quad dominant movements like the front, goblet and Spanish squat to load hip flexion Be patient. Pain is a symptom - you don't have 'bad' knees but you do need to address some things Move in a range that you can control that is pain free, even if that range remains limited Pain can make you fear movement Don't You will feel better and I hope this post helps you get there @ Ethos Strength *EDIT: Slide 8 - Medial hamstring, not medical*

15.01.2022 Rule 1. Anything worth having is worth earning Your ego will shelter you It will tell you that the thing you want isn't that great, that it isn't worth the risk of failure... It will be wrong Don't ever be afraid to forge the things that matter to you Just be ready to work your ass off to get it If you're actually trying, you will innovate and try new approaches You will also make mistakes and fail a lot You'll be stronger for every single damn one of them

15.01.2022 Let's talk about elbow pain Many of us have experienced it Diminished capacity to breathe forcefully into the ribs can create excessive elevation & depression as they follow the diaphragm ... The muscles surrounding the ribcage near your clavicle can begin to overwork and shorten, destabilising the shoulder As the lats, triceps, pecs, SCM, scalenes all tighten the shoulder is passively shifted into IR Your squats and bench require a good degree of variability in IR, but are already giving everything they've got - enter: the elbow How can you minimize it? Incorporate stretching that utilises breath cycle - a T-spine dowel bench stretch is a perfect example Mobilize lats, triceps and pecs in order to create greater stability at the shoulder Address strength in serratus and the depressors of your scapula like your lower and mid trap fibres Keep in mind there can be a myriad of causes, but in lifting these I've found to be the most common Go forth and press without pain

14.01.2022 Ethos Strength in partnership with @powerliftingaustralia is proud to present THE ETHOS STRENGTH OPEN 2 December 6, 2020 @ 11am... Spectators: $5 cash (to be donated to @overwatchaustralia) After the massive success of the first Ethos Open in August, we are back to see Adelaide's finest tested powerlifters battle it out for gold on the platform REGISTRATIONS ARE OPEN and filling fast with 90% of spots already gone Come farewell 2020 with athletes from Australia-wide at their peak performance Always remember: If it matters, be relentless! All Coaching and Event Inquiries: [email protected]

14.01.2022 NORMALISE EFFORT It's fine to struggle in lifting It's always important to remember that it is always data - a missed lift or grinding rep is information, not failure... There is always an urgency to go in and 'fix' this when we see it with a lifter, but I'd reconsider Before you need to increase frequency or go to higher set/rep schemes ask yourself if the lifter has had enough exposures to the level of effort The guiding principle here is taking a difficult intensity %, and giving the lifter multiple exposures with a variety of protocols across numerous blocks Online athlete @jaydecourtney_ struggled with 70-75kg for a period Rather than changing to sets of 12 or getting her pressing 5x per week, we increased her baseline of effort at 60-67.5kg From July to November she saw massive growth (which has even improved again since then) From struggling with a 75kg single, to smashing a 2x3 70kg with strict pauses You don't need to reinvent the wheel every time somebody plateaus, or fly in to rescue them Patience and good planning will always pay off

14.01.2022 AIM SMALL, MISS SMALL It's important to move well But we also can't be so obsessed with the idea of 'perfect' that we forget the value of 'done'... Quality and quantity aren't exclusive ideas What we are working for is a highly specific adaptation of movement Finding the exact thing that works and then getting down to the work of reproducing it That creates efficiency Good coaching isn't giving people ultimatums - there's a bigger game at play here It's about effort with intelligence We are working for higher quantities of better qualities

13.01.2022 This is Part 2/2 on developing a mindset of success in lifting I discuss the importance of letting lifters make decisions, why we need to be less prescriptive as coaches, and how we can normalise making mistakes to see much more success in the long-run Give it a read ... https://ethosstrengthblog.wordpress.com//positive-attitud/

13.01.2022 What do people need? How do they move? What do they do? ... What are their goals & motivations? As a coach what you see and what that person experiences are often different Strength & structure are radically different from person to person A runner NEEDS stiffness in a concentric hip & calf orientation, but also the ability to relax their position when it isn't needed A boxer NEEDS tremendous rotational power, but also tremendous stiffness in the core to minimise torsion A desk worker NEEDS to improve their strength to reduce pain, but probably needs structure and confidence more than huge PRs or to be shredded When we work together you won't be forced into a box We will take the time to understand YOUR movement, your needs, and give you the structured approach to achieve it

13.01.2022 There's a big difference between lifting, and lifting optimally You cannot teach someone to squat like you, because they aren't you Cueing should be dependent on understanding someone's morphology... The breadth and depth of the rib cage, width of the hips, length of the limbs All of these change where to position the bar & how to sequence the lift to create maximal strength As a coach it's my role to foster massive performance in my lifters But it's also to make sure they are learning and taking ownership of their progress Identify the bottlenecks Build understanding & confidence Express strength If you want to find what's right for you, then message me and let's talk

13.01.2022 The Ethos Crew getting it done, and having some fun along the way What a team!

12.01.2022 The more you think you know, the more blind spots you have The goal should always stay fixed, but there needs to be flexibility in the approach Be patient with results, but always urgent to act... Your ability to think then act, to educate then execute, is what is going to give you the experience necessary to provide better judgement and ask better questions for your people That means caring more about helping, and worrying less about being wrong Your goal as a coach isn't to be right as often as possible on social media It's to help the people in front of you

12.01.2022 If you've peaked a few big hikes or mountains then you'll know the fastest way to the top is to focus on the two steps in front of you This year all you have to do is the following: Crawl, walk, then run - in that order... You're allowed to rest, but you've already come too far to quit

12.01.2022 PROGRESSION We've been told that the barbell Big 3 is the logical progression for all training The problem here is that's a pretty short runway for a lifter's development ... Unless the person in front of you has a goal that deals specifically with Powerlifting or Olympic lifting I'm hesitant to accept the idea that everyone RUSH to use a barbell This isn't to create fear Far from it I just don't think there is merit to doing something simply because that's how it's always been done The Big 3 are a complex expression of movement that demands skill Barbells are a tool, not the goal The goal is strength, and many roads lead to it Before throwing a bar on someone's shoulders, consider: Does the risk vs reward weigh in favour of the lifter? Do they have the necessary stiffness and control under load? I work with barbells as a strength & powerlifting coach More importantly I work with people Prioritise skill development and drive strength in ways that make sense, then watch people thrive ------------------------------------------- JOIN TEAM ETHOS STRENGTH Email [email protected] to be put on the Summer 2020 Wait List today

11.01.2022 RECOVERY The paradox of recovery is that we are always chasing ways that we can do more and push to recover harder Be ready to chase your tail a lot... When working on nutrition with my team, the biggest aspects of recovery we focus on are not what new things we can jam in We look at how we can optimise their time, and implement strategic interventions in diet to get them feeling their best Our capacity for deep & restful sleep coupled with our capacity to deal with emotional & physical stressors will drive our recovery Some basic vitamin recommendations are magnesium, calcium, D & B spectrums & vitamin K As active people you are going to deplete these more readily, especially when sleep deprived and using caffeine heavily Put down the double scoop of pre-workout & pick up some blue light blockers and blackout blinds instead Consciously addressing your stressors is important Ignoring them and not actively implementing a plan to manage them but continuing to train hard is a zero sum game Identify your weaknesses and threats - what triggers you? How often? Double down on your opportunities - how can you better manage this now? What will be different? How will this help you? And finally, your best recovery tool? Your favourite movie, a blanket, a good meal and some couch time Train hard. Recover better.

10.01.2022 There will be occasions where you struggle with frustration and doubt A simple tool to use in these situations is to ask 'When was the last time my self-doubt worked out in my favour?' It's human to struggle... Quitting now doesn't mean that things get easier however It just robs you of the ability to see future improvement This time, find out what you're capable of and push through the moment

09.01.2022 THE OBSTACLE IS THE PATH No amount of fat burners will trump taking the time to sort out your sleep and manage your stress No amount of textbooks will replace time in the arena... No amount of new gym toys & shoes will replace knowing what a true top effort is No amount of hopes & dreams added kilos to the bar You have to show up and do the work It isn't about being a hardcore warrior, or being tougher or braver than this or that It's about consciously choosing action over inaction, knowing that the difficulty in pursuing a goal is precisely what makes it worth pursuing We are doers, not talkers at Ethos

09.01.2022 GROWTH It's never the work you're doing that catches up with you It's what you're ignoring that does... Your greatest growth comes from addressing your biggest weakness The pursuit isn't perfection, but an honest acknowledgement of imperfection Growth is showing up and getting the work done not because of how great it feels today It's doing it for who you need to be tomorrow It's the distance between two points, not a destination Love growth, not goals

07.01.2022 IF IT MATTERS, BE RELENTLESS Ethos came to life from the core values that drive our success Education. Tenacity. Humility. ... This is what I look for in people that join our team This is what drives us to never be out worked To never give up To always push to be better than the day before That's how we win @ Ethos Strength

07.01.2022 A little different today with the format Someone over the weekend described some issues with dorsiflexion which is a pretty common ailment in lifting The majority of issues I see with ankle mobility come from an inability to dissociate movement at the hip from movement at the ankle & foot... As the hip sweeps out, as with a squat, their foot also sweeps out into supination and creates a restriction in dorsiflexion You will however plantar flex like a mad man, which is why you'll also see people create a distinct hinge or fall forward when they do this If you have dorsiflexion issues you have strength and stability issues, plain & simple You can see in picture 3 that as the talus moves into pronation, aka big toe down and weight evenly on the heel, it is able to essentially slide across - it's been given room to move Sit down, lift your leg up and go into full pronation of your foot - draw your toes to your nose. Easy, hey? Stay in pronation and plantar flex - very difficult Go to supination and repeat the same. Dorsiflexion will be difficult and plantar flexion will be simple Some mobility drills are fine, but you need to be aware of the mechanisms of the foot that are driving the restrictions Now the real question is what's the thing that's preventing you from being able to keep weight on pronation? I'll be diving into that question and more in my Big Patterns Seminar on August 22 It is SOLD OUT but Zoom options will be made available soon, so keep an eye out for registration TAG & COMMENT with someone that is always saying they have stiff ankles to drop a little knowledge on them @ Ethos Strength

06.01.2022 My experience as a teacher proved to me one thing - the more you're told to do something, the more inclined you'll be to defy it Something I'm very forthright about with my coaching is that I do not tell people what to do, eat or think This isn't to say that plans don't have a single useful context... Understanding how and when to use them is as important as knowing when not to use them For people starting out with macros or more flexible dieting plans can give a sense of security and structure which is needed when exploring new skills However this inflexibility can often create A) Cravings B) Fears The more you are told not to have something, the more you will desire it Many people restrict carbs, only to binge on them at the end of the week, feel guilty enough to restrict even more aggressively then BINGE even more aggressively This can also create emotionally driven fears & values that are detrimental to progress At the core of the desire for a plan is more often than not a need to surrender responsibility Work with a coach that will take the time to work through these things and help you understand how to change limiting beliefs into constructive behaviours Acknowledge that you both will & can make mistakes Understand that mistakes ultimately represent experience, and are necessary to your growth Small day to day fluctuations in your results are acceptable as long as the trend is moving in the right direction Structure will get you started, but developing your skill to think critically over time is what will make it permanent

06.01.2022 BUILDING THE BIG PATTERNS This is the culmination of years of working with lifters, spending a lot of time in a lot of good company, and my love of teaching Whether you've been working for years or have only just started, this will give you a better understanding of... The ribcage and breath cycle The hips & shoulders Internal & external rotation Joint stability & 'tightness' Integrating these ideas into training to create profound results This isn't a power point slideshow. Come ready to learn, to question and to grow This is hands on experience in how to apply biomechanics with your lifts and get the best results from people Registration link is in the bio - Spaces are limited If you want more info, DM me I'm pumped to see you there!

06.01.2022 THE MORE YOU THINK YOU KNOW The more blind spots you have There's a reason that you want to flip off people that cut you off when they merge - they didn't even check for you... If you had to guess which shoulder produced a greater level of discomfort on a daily basis, you'd probably say the right It's the left How do I know? I ASKED him The right LOOKS like it would be the bigger issue The left FEELS weak and painful, the right feels strong and able None of this held us back from having him win a Masters Gold medal in bench press in December When assessing, there is no detail too small as it all contributes to a bigger picture of performance Find out which movements provoke pain, and which don't Create structure for the painful ones, and drive performance in the rest Remove yourself from the assessment Place your client solely in the spotlight Ask questions that you genuinely want to find answers to, not ones that validate ideas you already have

05.01.2022 THERE IS PURITY IN STRENGTH You either lift it or you don't You've done the work or you haven't ... This is something that no one can take away from you It's all on you When people come on board I want them to know that they are a part of a team, and that we all drive each other But there is ultimately going to be a moment on the platform where it's just you and the bar In that moment, you look inwards and say you have done everything you can to earn that lift If you can do that with true conviction, the bar will move every single time I'm beyond honoured to coach a dedicated team of hard-working lifters who get out there and show this every day

04.01.2022 12 months ago I couldn't get out of a chair without blinding pain This photo would have been impossible A protruding L5/S1 had rocked me, made me wonder if my career and sport were worth it... But after all of the anger, embarrassment, fear and doubt I was left with a singular thought I cannot change where I am, but it is within my power to change where I am going We understand you. We hear you. We have been there There will be days that you cannot bring your A-game, or days that will feel tough, or endless All we ask is that you show up And if you keep showing up we will go the absolute ends of the earth to see you succeed because that is what you deserve

02.01.2022 INTENTION BEFORE SELECTION A person's greatest opportunity for muscular & athletic development is typically in resolving their biggest bottlenecks This means the intention needs to move away from 'get hella jacked AF' and towards addressing opportunities ... Set a clear intention for progress, match movements that pair with it, then build exercises We need to consider what will have the longest runway for success and greatest likelihood of takeoff Luke has a goal to deadlift so we spent the hour today making sure he can receive force through the heel, that he understands hip IR, foot placement and neutral hip Address the things that help them build momentum and work towards the bigger picture

01.01.2022 Head up Eyes forward Stay on target... You've got this When all is said and done, I'd rather spend my life building the strength to carry the load I'm dealt instead of wishing for a lighter one

01.01.2022 Two eyes on the prize is none on the path When I was at my greatest level of pain, it was an effort to sit down & stand up without some shooting level of pain However, I desperately wanted to deadlift & squat again - it meant a lot to me that I could simply prove to myself I could do it, that I was still able & strong... So how did we approach it? Our first step was sitting down without pain, frequent daily walks, and daily physiotherapy exercises We focused on the 1% of things that move the needle every week for 12 months On Sunday I squatted 245kg, and deadlifted 265kg As your capacity increases that 1% every week represents a bigger and bigger number Success compounds and leaves clues If I told you you could make an investment and see a 52% return in the space of 12 months you'd be kicking my door down to sign up Well here it is, and the only catch is that you have to be ready to start small Rather than being angry that you're not already there, be patient and appreciate that small movement is still movement forward