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Hiitman Training

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25.01.2022 To The Busy & Amongst Us . Listen Up, We Got You! Life! Well, It Gets In The Way Right?... Work Family Friends Colleagues Commitments . Kids Shopping Groceries . Mortgages Bills Sports Damn, We Do A Lot Hey! But . It’s All About Perspective And How We Let It (Life) Dictate What We Do And When We Can Do It. Yes? Do You Let It Dictate? Hmmm To Me, That Doesn’t Sound Right. So, Tell Me Something, Does Any Of The Following Sound Like You? Are You Time Poor, Short On Time? And You’ve Stopped Prioritising Your Fitness? You Don’t Need It Right? Wrong When That Stops, A Whole Lot Of Other Crap Builds Up And In Time, Something Breaks Or Explodes! Has That Happened And You Just Need A Hand Getting Back On Track? Do You Want To Get Stronger? Wish To Be Able To Move Better? Are You In Control Of Your Food Or Does It Control You? Any Of That Sound Familiar? What If We Said This Would Be You In A Short Period Of Time . Sleeping Better More Energy To See Out The Day, Play With The Kids, To Get Sh*T Done! Eating Better Would You Like To Find Out How? What If We Said You Can Get All Of This In < 2% Of Your Week! It’s Not Some Hack. It’s Not A Pill, Potion Or Magic Lotion. It Takes Work, Commitment, Dedication. Can You Do That? Yes? Then Here’s What To Do Next; 1. Join Our Free Facebook Group 2. Inside We’ve Some Tips, Cheat Sheets To Help You Get Started. 3. We’ll Put Up An Occasional Workout For You To Try. 4. You’ll Get Access To Our 7-day Challenge, Launching Soon. Https://Www.Facebook.Com/Groups/1226496057488195

25.01.2022 New art work up ... Aligning more to where I want this to go ... FB however isn't liking the name change request and won’t let it happen So for the interim, we'll keep the content here, run a parallel page then "dump & run" on the new page at some future time ... All social will be driven via IG and YouTube then direct through to new page... So, what’s the aim? it's a simple plan = = = = = = = = = = = = = = = = = = = = = = = = = = BUILD BETTER PER4MING HUMANS = = = = = = = = = = = = = = = = = = = = = = = = = = That is all And Yes, there’ll be my preferred less than eloquent trademark approach of no BS, straight to it, per4mance based training. If you want results, work for them (ain’t no skinny tea being served) Sessions will have a specific goal and it that’s to push some to a new limit through their previous false threshold it’s a goal ... Workouts and programs will be mentally and physically challenging that’s how you grow! Want a fast track apply more intensity & apply effort be more consistent ... Don’t be an energy vampire in a session and draw good juju from others leave! There’s a handful with us now that get it results are being earned, not given Themes are simple LIFT, MOVE, MYHM, BDKR & GTFF We’ll Mix it up from time to time 8POC, ENRG, STFU, etc. Occasional Challenge event . Company Loves Misery First deal being released . Keep an eye out https://www.facebook.com/Per4mancefit-713034935739828

25.01.2022 Life right now is b - u - s - y . Work has the busy woman on the fast track to achieving the career goal and they, just like you, are all in. Putting in the... long hours, time at the office desk and making the sacrifices they said are needed to become successful. The days’s blur into the nights and soon enough, those sacrifices being made are taking residence in the weekends too. For a while it’s par for the course as there’s that mantra go hard or go home playing on repeat and they’re reminded it takes hard work to achieve the career pay off . The plan is to stay on the path, not waiver, just get it done no matter the costs. But something isn’t feeling right. It’s starting to feel like the control you want, the balance you were after with the career, family and friends isn’t where it should be. The little tasks aren’t being followed through, There’s a feeling of being flat, Productivity is starting to slip, and you’re not the only one noticing it. Getting to sleep is more like crash and burn and waking up, there’s a mental haze you need more sleep. And the work clothes are feeling a bit uncomfortable. Taking the stairs or the dash for the train becomes a task they’d rather not tackle. The influencers bombarding the socials about try this hack or the quickest fix to restore health & fitness don’t really get what it’s like. The solution isn’t in a pill, potion or some magic lotion. What seems like an overwhelming problem that it beginning to unravel the career is TIME. The feeling like - There’s never enough time, Trouble finding any time, or Being able to make effective use of the time that is available, even if it’s as little as 30-minutes in a day. [ SOLUTION ] The way to restore the balance is in prioritising them. For the busy career woman to put themselves first. To be focussed for 2Percent each day on themselves, To reset pillars of health (fitness, nutrition, and mindset), and to Regain their performance at work, home and play. If like these busy women who want to have a high performing career, a body that reflects how they feel about themselves, to look sharp and feel great, and the ability to maintain the performance necessary to keep all 3 in balance (work, home & play) Then consider learning the strategies to commit to success and achieve the Daily 2Precent by joining our free 5-Day BUSY WOMEN SPRINT. https://www.per4mcoach.com/5day-busy-women-sprint Join today and learn the 5-steps to restoring balance in your busy career with Daily 2Percent deposits of effort. https://www.per4mcoach.com/5day-busy-women-sprint

24.01.2022 190522 Deconstructed Chipper (AMRAP STYLE) 100x Butterfly Situps 2,000m Row 100x DB snatches... 300x Kicksits Break it down to rounds of; 10x Butterfly Situps 200m Row 10x DB snatches 30x Kicksits Going for 10 x 10 (GVT) style in this one. Time constraints? Do what you can. I had 30-minutes before next client, so used the time to get out 7 - 8 rounds. Enjoy .. or not ... ha! https://youtu.be/Ty-rcGFsj8s

24.01.2022 We've all heard the statement ... so why does it irk me? http://mcstrawmethod.com.au/2019/06/24/abs-made-kitchen/

22.01.2022 Proud to call this OG a mate or just, perhaps, another old bastard keeping those younger on their toes well done Mr. Gillies ...

22.01.2022 https://www.facebook.com/mcstrawmethod Click The Link ... Like The New Page ... Share with Your Friends ....... Check Out Our Current Trans4mation Offer ... See more

21.01.2022 Did you know the best defence against ANY type of virus or disease? . A STRONG & HEALTHY Immune System! . The immune system protects our bodies from harmful s...ubstances, germs and cell changes that make us ill. . So how can we put up the best possible defence? . Eat plenty of fruit, vegetables and whole grains . Get at least 30minutes of exercise a day. . Have at least 8 hours of sleep per night. Wash your hands. . Maintain a healthy weight. . Keep stress levels low. . Limit alcohol consumption and don’t smoke.

21.01.2022 https://mailchi.mp/b8492b/dad-bod-enough-of-the-gut-sign-up

21.01.2022 If you’re time poor & given up on your health & fitness, I’ll help you get fitter, feel stronger and have more energy in just 30-minutes 3 times a week! How? ...Join our Facebook Group to find out more. https://www.facebook.com/groups/1226496057488195

19.01.2022 Are you great on the phone? Able to sell ice to eskimos? Or just good at sales call on some leads via FB Ads. I’ve an opportunity I need some help on. If you know a business that does this cost effectively. That’s worth investigating.... If you do this, or no someone good at it, comment below. Appreciate it (Australia based as local Sydney leads) See more

19.01.2022 Friday's Daily.2Percent - Optimise Body https://youtu.be/KfJgvKyDxK8

19.01.2022 Hey! How long does it take you to "get your workout done?" 90mins, 60mins, 45mins, 30mins, less? Hmmm ....... What if I said we could get you on track to completing every workout you need to keep progressing forward in ~ 2% of your week? OK .. some simple maths ... 7 days @ 24hrs = 168hrs Sleep 8 hrs = 112 hrs awake What if I said 3 workouts with me 3 times a week + some NEAT every other day and you've a solution? [WTF is NEAT? Non-Exercise Activity Thermogenesis.] Whoa? Keep it simple, think of it as moving (walking the dog, playing with the kids, daily steps, carrying groceries home, walking around getting the groceries, etc).

18.01.2022 HEY DAD WHY DID I DO IT? Why did I stop? Did I forget what to do?... No! Did I get too busy and forget that the number 1 priority I set for myself? Maybe! And then what happened next? Lets see ... An extra digit on the scales, Another notch on the belt, Got the pants ‘let out’, Stopped buttoning my colour and hid the open neck with a large tie knot But hey, wasn’t that bad right? No I started telling the kids I was just ‘too busy’ to watch them for the umpeenth time on the trampoline You see, I knew they’d ask me to join in and it would start off OK but then I’d be smoked. They’d be all energiser bunnies and I’m the D Cell lying against the netting struggling to catch a breath. And afterwards at bath time, they’d be hyper and I’d be falling asleep in front of the box telling them I’m just resting my eyes). But I’d still put them to bed and read a book. What was 5 or 10 pages, till they were tired and zonked became ‘just 5’, then I’d be telling them instead to ‘turn off the light and close their eye’s and I’d lay with them till they were asleep. One problem with that I was the first to fall asleep. Oh! How did I know? They’d wake me up and tell me to leave the room as my snoring was too loud they couldn’t get to sleep! So the trifecta. No energy. Extra taxes on the personal luggage. Disconnecting from the kids (and yes, the wife too!) Is it like this now? No way! Took me a while to work it out. But since doing so, and that’s now nearly a decade, I found the system for me. No more ‘coasting’ but living life! Unstuck. Reset and restored. Leading by example (the way it should be). Back to being . ‘THE HERO OF MY TRIBE’ Let’s be clear Being busy meant I was telling myself little stories that were ‘self justifying’ my own excuses. I sort of ‘made the effort’ by looking at short term hacks in sought solutions in pills, potions and magic lotions. But the answer for me wasn’t them The answer was me! Me, my facts, my life goals and a proven system that I could easily follow. One that would fit into my work schedule, my home life and my free time (or what I had of it!). That same 3-step System is available to Dad’s who feel like I did. All there is to do is click the Learn More and find out what the 3-step system is and how it works. https://www.per4mcoach.com/webinar-2020-optin

17.01.2022 Link to the group here ... https://www.facebook.com/groups/1226496057488195/

17.01.2022 Dad, How’s it going for you today? Are you still commuting or has the office gone remote and now you’re at home trying to stay focused on work. Damn hard hey? N...ot as easy as they let on it should be this ‘at home’ gig. Now if you’re like me, you may be thinking the inmates are running the shown and the grocery store is the asylum. The virus thing has gotten bonkers well, for a select few that is. Kicker here Dad is whether or no you get caught up in this pseudo World War Z too or not. It’s got a bit of a parallel too with normal life as we remember it. You see, the knee jerk reaction to something someone else did and how we handle it can get us caught up in the hype. But there’s one thing to remember - If we stick with our OWN facts and not the opinions of others then we’d be in a better place for ourselves. A bit like being Dad then isn’t it. We deal with the chaos each day. From the kids morning melt down getting ready for school, the passing remarks with the partner about who promised to do what and when by and you both are playing ‘find the kids shoes’ whilst trying to get the lunch box packed and the tribe out the door. And if the kids are older, perhaps teens like mine, it;s yelling out to one to get out of the damn bathroom whilst the other has slept through their alarm again. And this means that we, Dad’s, are either on a slow boil to crack it or about to just ‘fly the coop’ so we’re not late. Now, this might be just ‘par for the course’ and for some of us a groundhog day moment that’s on repeat. That saying applies - the more things change, the more they stay the same’. Some of us get by, others caught up. Biggest thing, forgetting they we, if we’re to be the Hero of our Tribe, need to be put first. No, not at the sacrifice of those we lead, but SO we can lead. The dealbreaker is . As Dad’s, a colleague, maybe even the business owner, we get caught up in the small stuff. It builds and we let it. Then it’s too much and the smallest of things causes up to crack it! We forgot our promise we made to the newborn, the promise we made in our wedding vows .. we stopped living and started lasting. Lasting it out till it was too much. Relationships suffer - Our health suffers - We no longer are fit in any way shape or form and then it become to much as we’re no longer functioning like any hero, like the Dad we said we would be. Is there a way out? A way we can change 1 thing at a time, adjust, course correct, get back, move forward yes, all those positive attributes we hear about Can we take it in 3 steps? 1. Mentalise- Getting clear on where we are, what we need to do and how we should go about it! 2. Metabolise - getting back into control what we eat and eating with a purpose to fuel our bodies. 3. Mobilise - to move, to do it well and often and yes, get back that lost athleticism, strength, maybe we drop the excess baggage claim card along the way. That’s what our 3-step system in the McStraw Method is all about. And we do this #EveryDamnDay. Why? Because, like being Dad, a parent, there are no days off. And the eye’s of the younger people we’re there for are watching. Watching everything we do. So Dad if it's a clear head, a fit and strong body, a healthy heart and a tough & resilient mind you want to have represent you, then apply for the method today. Click the link to find out more today. Coach Dom https://www.per4mcoach.com/webinar-2020-optin

17.01.2022 You must do The.Daily.Work it;s not 1, 2, skip a few. - Dom McStraw @ The MCSTRAW.M3THOD - The.Daily.2Percent ... There's a few of you that like the workout and there;s a few that don't (aka clients ... ha!). We've decided that we'll make them public so you too, by yourself or with a friend, can have a crack at part of my "Daily Work". All sessions are designed around an easy set-up and a 30-minute running clock. So if you;re finding yourself short on time, here's a program that will get you working in 2% of you day to earn your way. Link below is to the playlist where I give you the overview and the odd demo. Want more information, then that's where I tell you "you need to work with me". This isn't a (ahem ...) a functional 45 studio where you mimic the body on the screen. With me, I want you to learn names of movements and why we do them in the order we do them. That's why we call it coaching not training. Go figure! https://www.youtube.com/playlist

16.01.2022 ALL DIETS WORK or do they? Me: Yes, they work! Also me: The problem isn’t the diet, what you did before, or what you do next. The problem is looking at it as ...a solution to your own problem. Much like looking at following someone else’s meal plan. It’s the sell for being done for you!. So you willingly take into your head and eventually your mouth someone else’s recommendation, who you’ve probably never met nor know if they’re qualified in this field, and you do it They don’t know you, your situation, any chemical or nutritional imbalances, how your hormone levels are today, tomorrow, whether this plan will work not only for you, but if you’ve a partner, a family, will it fit for them too! And if it does today, how long will you sustain it for. A week, a month, 6mth . Or just to when you think it’s run its course for you .. when you get to loosing 5kg / 10lb is it don’t then what about after? So, STOP with the diets. No more pills, potion, magic lotions. Shakes, hacks, the answer lies in your OWN FACTS 1. Get your facts down TODAY. If you do need help, reach out, ask someone who’s actually been there before. Not some young nubile 20 something who’ve only just left the nest and hasn’t even had their first serious breakup. Or the cardio bunny who’s advising you how to eat to lift heavy when even a naked barbell will challenge them picking it up off the floor. 2. Get a plan you can manage. A plan that is for you. Step by step, remove or add one element to see if it works. This people is a long game for a long life. It’s not a 28-day shred to look good in your togs or a bikini for 6 weeks of the year to then go hibernate and eat like Jabba The Hut the remainder. 3. Follow a path It might be that concentration on your food is the right path for you today. Tomorrow it might be you add in another stream, some training or some work on strengthening your mental resolve, or even a bigger, more significant change in life situations. Who knows but follow a path and if you need, get guidance, not help, guidance as you, only you, must do this. The results are yours to chase and to own, to have bragging rights with. Not some trainer who’s look at me I did this for them. FFS, please!

16.01.2022 There are only a handful of 15% discount codes out there yes, only a few Events for the first half of 2019 are out now and YOU CAN secure your entry today Hot off the heels of a successful Western Sydney Sprint and Beast, now's the time to;... Get in early. Secure your early bird price! Use the code HIITMAN15 Get a further 15% off the entry fee's That is all it takes And...if you are new to Spartan and looking for a training program for the month leading up to your event, we've that releasing soon. Spartan28 will be; For everyone! Straight forward back to basics Help you work on the 4 principles you need Enable you to get your race done burpee free

16.01.2022 Intermittent fasting ... Keto ... IIFYM ... Paleo ... Flexible dieting ...... Low carb, No carb ... Atkins ... 5 / 2 ... Vegan ... Pescatarian ... Dayam! ... Anyone "just want to eat" anymore? I get it, for some, the structure of a "diet" or "way of food" is needed to break a bad cycle. But for the most part of the general population, it's got to be simple. Take an example of a simple 2-step approach with some "guidelines" not rules and some "recommendations" not hard lines? Want a copy? Head to the Facebook Group. https://www.facebook.com/groups/1226496057488195

16.01.2022 The 4 phases of the Mobilise pillar The path we use to guide our clients towards their goals is designed around the busy career person who finds that time is th...eir Achilles heel to keeping fit. After going through my own health challenge, I found that the 1hr + workouts didn’t work for me, even if it was 3 times a week. When life got busy, it was easy to drop a day, telling myself I’d pick it up later and we all know, that never happens. So I set myself a challenge, a shorter duration workout BUT one that would encourage me to be more consistent. So, the Daily.2Percent concept was born. 2% of your day is 30-minutes. So that’s it. A 30-minute workout for each day of the week. Watch the vid to find out more. If there’s any unanswered questions, feel free to Message us with your question or to find out more how you might get involved, try our 5 day video sprint by clicking on the link below https://www.per4mcoach.com/5day-busy-women-sprint Keep an eye out for video #3 to follow where we go into a bit more detail about pillar 1 Mentalise. [ The 4 phases BASE, RE4M, TRANS4M, & PER4M ] https://youtu.be/hJT7puAVu-k

15.01.2022 Why did I get into the gameof fitness? It wasn't money, nor any ability to take selfies in the gym bathroom. A lot of trainers & coaches don;t really know their... why! I do. If I'd only realised it sooner I could have saved myself from a lot of pain & frustration ... and perhaps founda a way to help others sooner too. So yes, I'm direct, blunt, to the point. I'm not one to 'fit into a box' nor hand out 'participation awards' (my kids don't get that either .... they earn everything they get, and justifiably so). So, if you see this, perhaps now you'll know. And if you don't get it, you never will. What awaits is far more than a smaller number on a sacle, or a better lit bathroom for your 6pack or gstring selfie ... You'll be more than 'all show and no go'. Red pill or blue pill Neo .... anyone?

15.01.2022 Thinking about working with us? It starts with sharing a bit more about yourself. Our job as your potential coach is really simple. We'll ask you a bunch of q...uestions, to work out IF or HOW we can help you. If we feel like we can’t help you, we’ll let you know politely, and do our best to point you in the right direction. If we feel like we can help you, we’ll book in another time to talk about how. https://forms.gle/zMscnNcQwzPJngpv7

15.01.2022 Dad Bod - 28 Days "Enough of the Gut" Challenge -

14.01.2022 Hey Dad’s, . As Easter arrives here in Oz it brought me back to realise that as Dad’s, whether we’re working from home or still at the office, our tribe is prob...ably all at home and still counting on us. Right? . So, how about we set an example. Let’s try this. . A 14-day well-being challenge where we commit to doing something physical #EveryDamnDay and yes, we can get the tribe involved too. . Dad’s, this is for you if you want to - . Stop yourself being put in a position of ‘unwanted gains’ in isolation, . Keep that immunity high so you can be the true leader of your tribe, . Maintain your activity #EveryDamnDay to keep you sane and stay in your lane. . What I’d like to do is get together 20 or so like-minded awesome Dad’s who can commit to the 14-days and see what transpires. . What I’ll do is drop into the group and activity from my 5-week Starter Program that will present us all with a challenge. The effort is around 30-mins, that’s it. . One of our performance & conditioning workouts, . Gratitude task for our mental health, . ‘For time’ physical challenges, . So, if that’s you comment ‘WELL-BEING’ below and I’ll shoot you over the details. . See more

14.01.2022 200616 - P30D & Coming out of COVID-19 We all get opportunities to do one thing - Take action. . Some do, some don’t. Some will (eventually), some won’t.... . Heading into an increasing set of restrictions, in particular gyms closing down, you could have taken it a few ways - . Jumped on the zoom bandwagon and either found is useful or ‘not for you’. Hey! We’re all different. Did your own thing your way! Decide you needed the down time and just um, did nothing? Kept calm and as Churchill said, carried on with the same routine ( now, you’re glad you did!) . I had the privilege during this time to take a few clients deeper into their self commitment with a 30-day protocol I’ve been personally using for a while now we simply call P30D. Each one of them had a specific goal in mind that we used as the driving force to remain committed and accountable to the protocol. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Get a copy of the P30D Protocol here -> https://mcstrawmethod.com/p30d-protocol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The results are in. . On paper, it’s an easy read. But it’s harder than you think! 30-days can quickly become 40, 50 or more when you ‘drop the ball’. But if you commit to it daily, goals are chased & caught. . So, is the protocol for you? . It’s not a challenge. It’s a self test! It’s not some 7-day shred or 28-day online challenge that you do and forget. It will make you question why? Why you started this thinking it would be easy. Why did you quit in the 1st week? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Get a copy of the P30D Protocol here -> https://mcstrawmethod.com/p30d-protocol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Is it tough to complete? No, not really. But you’ll make it tough for yourself. . So, if you’re not sure that you’ll go back to the gym, keep the ‘at home’ thing going or it’s winter, gonna give up and hibernate, perhaps the protocol might help you decide. . Give the protocol a go. . It’s free actually it’s not. . It’s gonna cost you something. It will cost you your time, your effort, your willingness to stick to a plan for a mere 30-days. . I’ll give you the protocol, you #DoTheWork. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Get a copy of the P30D Protocol here -> https://mcstrawmethod.com/p30d-protocol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Now, if you’re not sure on what to do on the daily30 component, I can help you with a specific program for this element. The rest, you can do yourself. . Just like Morpheus offered Neo the red or the blue pill in The Matrix, you gotta decide too. Red pill to reveal your truth. Blue pill to remain in blissful ignorance. . #Mobilise #Mentalise #Metabolise #P30D #themcstrawmethod #EveryDamnDay #NoPillsPotionsMagicLotions #30MinsADay

14.01.2022 Looking to try out what we do. Here you go ... This weeks sampler sesh. Enjoy http://mcstrawmethod.com.au/2019/06/25/190625-workout-week/

14.01.2022 Seriously, are we this lazy that we fall for headlines like this? How to lose weight and keep eating your takeaway Take this, burn fat fast in your sleep, wa...tch it melt away. Eat these 5 things and you’ll never have to workout again to lose weight. I’m not joking. Excuse the ‘french’ here but FFS this is the sh*t that some people are resorting to for the lazy $. My view, far simpler and more realistic. . . . Situation - One may be currently overweight, unfit, scared by lower back pain for a variety of reasons, and it;s been like this for a while (5, 10 or maybe even 20 years). For however long one has been like this, it’s been a daily occurrence. Perhaps starting with a bit less of something each week but in time, it’s daily. . . . Please explain with examples? 1. One used to workout 4 - 5 times a week. They got busy. Missed a session here or there. 4 became 3, then 2 and 1 and then I’m too busy, I don’t have the time. 2. One was busy (see above), too busy to shop for groceries at the supermarket. Then it was shop online. Then too busy again so stuff it, Menulog, Uber eats blah blah. And at some point, it’s ‘grab & go’ the poorest of choices. Habit forming (and not a good one). 3. One used to walk the ‘toy’ dogs, hey - they were puppies. Dogs get older, stronger (yet they’re still small lap dogs), I can’t handle them. Oh well, we stop walking them. Hmmm in time, dogs and owners share starts to resemble one another. Wonder why? You see we’ve good habits and not so good habits. We use the term excuse to justify why we don’t do something. Let’s change that no longer are they an excuse they’re a BS story you make up to justify to you and others why. You are not JK Rowling, but by the way you shape these stories, you bloody well should be! . . . My take - Every.Damn.Day! If, for the past ‘X’ years you did nothing, ate incorrectly, excused yourself every.damn.day, then flip it on it’s head. Trying to return to a fitter, healthier you in 1, 2 or skip a few times a week . Won’t cut it! You're still excusing yourself. . . . Start small but do it every.damn.day a. Go for a brisk 15-min walk. b. Skip (if you can) for 5-min then walk for 10. c. Over time, build up your time, your commitment to yourself. d. But no matter what you do do it every.damn.day . . . For me, my every.damn.day and what I have in the program i. 30-min workout with an intent ii. 30-mins of solely for me time read, meditate, walk the dogs, listen to a podcast iii. 30-mins taking in the sounds of the house (how was school, what happened at work, how’s study going? When’s next training or game and where (yes, we’re ballers in this house and it’s a firm place on the timetable several times a week)) . . . It’s ‘not a lot’, trust me. To prove it, check your smart devices as see how much time you consumed your ‘headspace’ on it today. 30-mins every.damn.day is not much. Every.damn.day is habit forming. It’s ritual. It’s lifestyle. Perhaps if we did the ‘good stuff’ every.damn.day and stopped excusing it, we’d not be in the ‘deep hole’ in the first place. . . . [side note: No! we're not perfect, just human. There are days we 'miss' something. So, don;t get bogged down with what you didn't do. Get back on the damn horse, go again!] To your success, If you’re ready, we’re here to have a conversation. Book your call here. https://calendly.com/mcstrawmethod

12.01.2022 The Wall Twist. . How - . Maintain a deep squat position.... One palm & arm pressed against the wall. Aim to keep arm and torso straight. . Does what - . Stretching our pecs, shoulders and arms. . Hold for 1:00 - 2:00 each side. See more

11.01.2022 Train With Me in 2019

11.01.2022 WEIGHT LOSS AND CALORIES WTF! It’s a topic of discussion in a few forums so I’ll weight in with my simplistic view. All Diets Work ..... Hold on! WTF! They work? Well, I tried this one and that one and they didn’t work Ahhh! That’s what’s playing in your head right? Or perhaps you heard it from someone With exception of ... More? Head to our FB group ... https://www.facebook.com/groups/1226496057488195

10.01.2022 The physical, the look, the number on the scale. . We get too easily attached to the stuff we can see. . When it doesn't work, achieve what we expect, disappoint, we repeat the cycle.... . Hamster wheel anyone?. . Instead, get inside your head first. . Master the mind. See more

10.01.2022 Ah!!!! someone other than me that's prepared to point the finger where it should be Now, left of centre too ... I let my kids eat carbs .... They do eat takeaway and yes, that includes KFC occasionally ... They themselves, know why ... Periodically, and yes, not every night, we cook at home and keep meals simple chicken and rice, chicken or beef mince wraps ... Doesn't have to be macro this and macro that ... Why? My kids M-O-V-E daily and regularly hit their ,000 - 10,000+ steps a day ... They play sports at school, after school, in teams and by themselves ... But this message is to the parents who frankly, don't give a f#ck! harsh words, but yes, you don't

09.01.2022 THE BEST PIECE OF HOME WORKOUT EQUIPMENT IS? . The humble backpack . Why?... . Check out our video from this morning where we go through why this little piece of kit will get you out of and into trouble whilst you’re giving the ‘at home workouts’ a go. . You’ll see shortly a number of equipment manufacturers, insta wannabee’s all telling you that ‘you need this or that’. Whatever. . What you need is YOU and $7. . $7 at your local hardware home depot gets you a 20kg bag of sand. Can’t afford that, take a drive to your nearest river or beach and shovel it up yourself into some zip lock bags you’ll have in the kitchen. . To make them more sturdy. Grab a roll of electrical or packing tape and do your thing. . Load your bag to the desired weight and you’re sorted. . Go for a ruck (weighted walk or run). Wear it for your push up or pull ups. Cut that spare piece of garden hose of rope in the shed and you’ve a make shift at home suspension toy to mimic your TRX or rings. Use the weighted pack for deadlifts, conventional and sumo. Give it a hug and ‘drop it like a squat’. Up and over shoe goes for overhead work. Lunge with it in front, on the back, over the head. Sit down and ‘do the twist’, Russian styling. . 1 back pack, 1 durable ruck, 1 sand purchase. . Now you’re sorted. . Like this? . Share it. Tag yourself or a friend or 3 on it. Feel like commenting? Do that too! . Not sure you get it? . We get 100 likes then I’ll set up a live FB and we’ll do the damn workout together. . And if what you see is of value and you actually want to get more about the online work we’ve been doing for over a year now, then just comment Learn More’ and I’ll shoot you the link where you can do just that. . Key takeaway from me to you . Life is meant to be lived. Life is meant to be shared. Some of us are shitting ourselves at present and some are so very nonchalant. Keep active. Get outside in the sun. Go for a walk or run. Keep fit. Eat better now than you’ve ever eaten before. Stop being the could’ve, would’ve, should’ve and be the I did’ kind person. . Thank you for listening / reading / watching. https://youtu.be/2PYBQh2bxAE See more

09.01.2022 2020 IS THE YEAR TO BE MORE .. [ BE SPARTAN SRONG ] 2020 will see an Australian race calendar like we’ve not seen before. More races, more distances per even...t, more opportunities to Be More! [ USE THE CODE HIITMAN15 IS YOU’D LIKE 15% OFF YOUR RACE ENTRIES FEES ] It all starts on February 15, 2020 with our 1st ever STADION style event. It will be different from the stadium events because we’ll all going to do Marvel at this event. So be more, get your super hero on! Thereafter, diehard racers and newbies alike, it’s a full calendar of events Oberon, NSW March 7 / 8 Melbourne, VIC March 28 / 29 LaTrobe Valley, VIC (kids event only) April 7 / 8 Port Stephens, NSW May 9 / 10 Sunshine Coast, QLD June 6 / 7 Auckland, NZ July 25 / 26 Gold Coast, QLD Sept 12 / 13 Adelaide, SA Oct 17 / 18 Bright, VIC Nov 14 / 15 [ USE THE CODE HIITMAN15 IS YOU’D LIKE 15% OFF YOUR RACE ENTRIES FEES ] Head on over now and book to take advantage of the early bird pricing @ https://www.spartanrace.com.au/en/race/find-race [ USE THE CODE HIITMAN15 IS YOU’D LIKE 15% OFF YOUR RACE ENTRIES FEES ]

08.01.2022 Just Listen !!! Yup, I'm blunt .... You may not like it ... but FFS ... You're bringing up our kids to get badges for having heart attacks!!! Pull your head in parents .... Get Off your Own Asses and Set a Better Example ...... If it offends you ... then Yes, it should! https://www.youtube.com/watch

08.01.2022 [ WE'VE RE-BRANDED TO THE.MCSTRAW.M3THOD ] Head on over to MCSTRAWMethod

08.01.2022 I am doing something crazy guys !! ) I just released a condensed version of my 12-week program 'The Protocol' for those of you who want a simple program to tr...y! I'm going to run a pilot group of the 30-day program starting November 1st (or earlier if you're keen). So, I'm looking for 10 Dad's ready to 'test their mettle' in November and in returnFor the first 10 who sign up Each day for 30-days we focus on 3 things; 1. Mobilise - The workout, 2. Mentalise - The head space, and 3, Metabolise - The Food thing. 30-days ... How simple is that! https://mcstrawmethod-1.quickconvert.io/ My mission is to help Busy Dad's get back their athleticism & strength and build the mental resilience to become UNBREAKABLE role models for their next generation. It's not a 'quick fix or hocus pocus hack'. It requires work. But 'in 30-days you will ask yourself why you didn't do this before!. And for the first 10 in the pilot, I've a present (and it ain;t even Christmas yet!) https://mcstrawmethod-1.quickconvert.io/ All you have to do is comment 'Protocol Pilot' below and I'll get you the details. - - Dom

08.01.2022 I’m looking for 5 legends who want to make a 28-day commitment to their fitness and become "Gr8 in 28. If that’s you , comment the words "Ultim8Body8Twenty8" below.... I’ll private message you the details how in the next 24 hours.

08.01.2022 2019 will welcome in something new ... Head over & Like ... https://www.facebook.com/per4mancefit

07.01.2022 WIN 12 WEEKS OF ONLINE TRAINING DAD BODS OR MUFFIN TOP MUM? Well, let’s change that!... Are you tired and struggling with your fitness ... Wanting to be a better version of YOU for the kids ... Got a gym membership but not sure what to do when you go ... Need a bit of motivation ... How would you like to Win a 12-week Online program that will help you kickstart getting back a better, fitter version of you? It’s easy as 1 - 2 - 3 1. Comment YES below. 2. Tag 3 others you think might want this too. 3. Join the Private FB Group that I send you the link too. Inside the group there’ll be a video awaiting you that explains more. https://youtu.be/hgqn5kD-rAc

07.01.2022 - - - - - - - - - - - - - - - - - - - - - - - - - Top 5 Ways to Blitz Stubborn Fat! - - - - - - - - - - - - - - - - - - - - - - - - - Now you might be able to tell during this post that I'm just slightly annoyed... In the last couple of days, I have seen numerous articles on how to get rid of annoying belly fat. That’s not really a bad thing, but the information in these articles just seem ridiculous to me. I've seen such suggestions as: Dipping bread into olive oil Endless aerobic exercise 500 crunches a day ???? Want to read the rest? Easy Just gotta be a member of the Closed Facebook Group. Here’s the link to apply. https://www.facebook.com/groups/1226496057488195

06.01.2022 Competition Time .. Click the link to register ... Just one click, leave your name and email and ... You Gotta Be In It To Win It! https://win.trainingforwarriors.com/ref/aR17287739/

06.01.2022 As from noon tomorrow, Monday 23 March 2020, we’re into a different world as far as the gym goes. . Some trainers will change tact and they’ll be there for you.... . A spade is a spade. . We’ve always been there. . Private studio. Conditioning & performance focus. Minimal equipment, maximum effort. Get in, get out, be with your family. . Online using our closed Workplace by Facebook portal. . Face2Face home studio in Willoughby. - First session starts as early as 5AM. - Max 3 pax / session till 09:00am & after 5:00pm - 6 pax during the day. . Need to know more? . No tyre kickers. Genuine interest only. . If your first question is how much. We’re already on the wrong page as you don’t know me. . Message me. See more

06.01.2022 https://mailchi.mp/87c8906a/dad-bod-challenge-my-own-change

06.01.2022 DAD BOD TO OH! MY! GOD! LEANER, STRONGER, FITTER YOU! You don’t turn On & Off Your Life! Forget the Summer Shred!... Work on a Better version of you Every Damn Day! No Winter Dad Bod, No High and Lows, Ebbs & Flows of your health! Simple, pragmatic and sustained programming to Maintain Year Round! Do you; Live or work near Artarmon / Willoughby area? Want to get Stronger, Leaner and Fitter than you’ve been before? Want to be able to Keep Up or Beat The Kids? Want to drop bodyfat and increase your muscular endurance and stamina? Want to take your increased energy and Smash Out Your Goals? Exceed your own expectations each step of the way? If you answered Hell Yes!, then We Want You to join the program. Time to learn more, Click The Damn Link! http://bit.ly/2Q24S6c

05.01.2022 EVERY DAMN DAY THAT’S RIGHT EVERY DAMN DAY! I’M LEANER, I’M STRONGER, I’M GETTING FITTER THAN YOU! And these guys too are going to be fitter than you too!... They Don’t Turn On & Off Their Life! They Don’t Do Summer Shred! We Work, Day In, Day Out, on Better Versions of Us, Every Damn Day! Sod Off Winter Dad Bods ... No High and Lows Nor Ebbs & Flows of Their Health! Simple, Pragmatic and Sustained Coaching to Maintain Year Round! AND . That’s Why You Need PER4MANCE COACHING! So, Stop Procrastinating and Start YOUR Every Damn Day! Live or work near Artarmon / Willoughby area? I’ll Get YOU Stronger, Leaner and Fitter Than You’ve Been Before? I’ll Have YOU Keeping Up or Beating The Kids? You’ll Drop BodyFat And Increase Your Muscular Endurance And Stamina? Together, We’ll Exceed Everyone Else’s Expectations Is Your Damn Day Tomorrow? Then, YOU Need To Comment Hell Yes! Below and Tag 3 Others Who Need To Be It Every Damn Day. Get Your Damn Day Now!

05.01.2022 WIN 12-WEEKS ONLINE FITNESS COACHING DAD BODS OR MUFFIN TOP MUM? Well, let’s change that!... Are you tired and struggling with your fitness ... Wanting to be a better version of YOU for the kids ... Got a gym membership but not sure what to do when you go ... Need a bit of motivation ... How would you like to Win a 12-week Online program that will help you kickstart getting back a better, fitter version of you? It’s easy as 1 - 2 - 3 1. Comment YES below. 2. Tag 3 others you think might want this too. 3. Join the Private FB Group that I send you the link too. Inside the group there’ll be a video awaiting you that explains more.

05.01.2022 The McStraw.M3THOD programming is now online. In today’s video we’re covering the basic of our methodology and the 3 primary pillars we use in our conditioning ...and performance coaching program. [ The 3 pillars Mentalise, Metabolise, Mobilise ] https://youtu.be/uwDnXhf9ccU Check out the video and hear a little bit more about Mentalise, Metabolise & Mobilise. If there’s any unanswered questions, feel free to Message us with your question or to find out more how you might get involved, try our 5 day video sprint by clicking on the link below https://www.per4mcoach.com/5day-busy-women-sprint Keep an eye out for video #2 to follow where we cover the 4 phases of the work in the Mobilise pillar.

04.01.2022 Want to train from the safety of home? . Tired already of seeing the zoom sessions and want a structured program for #EveryDamnDay for 5-weeks? . We are currently accepting applications for our online launch of the 5-week Starter Program.... . This program involves - . Daily workouts you can do from home with minimal equipment or using our 'go to' weighted backpack, Nutritional guidance to keep you on a path to a healthy and leaner body, Weekly accountability check-ins with a Qualified Coach, and Periodical mentalisation challenges to keep your mental health centred whilst we all go through the 'new normal' adjusting with COVID-19. . Spots are limited for the launch. . If interested, please register you interest by requesting to join the private FB group (link below). . We'll open the group soon and share more about how you can get involved. . https://business.facebook.com/groups/2069005779875267 See more

04.01.2022 YOU’RE SEXY & YOU KNOW IT!! LEANER, STRONGER, SEXIER YOU! Ladies, Michael Jackson sang it . The way you make me feel now baby!!! Ooo!... You knock me off of my feet! C’Mon girl! Get lean, feel sexy, move more, be better than you were yesterday. Physically & mentally Your Own Success story! We’re looking for you to be part of our community with like minded strong females rocking themselves each and Every Damn Day! In as little as 6 - 8 weeks you can; Reduce your bodyfat % and become leaner & stronger! Improve your mental & physical fitness! Jumpstart your metabolism to burn those calories longer! Supercharge your metabolism Boost your confidence Have a leaner, healthier, more defined body If you live or work near Artarmon / Willoughby, we’re inviting you to join our crew! http://bit.ly/2NpbLwu It’s a commitment to YOU, for YOU, by YOU! So what can you expect from our programming? Tailored sessions aligned to your goals! Nutritional guidance to keep it simple and treat Food as fuel! No judgement, always supportive crew of like minded people! Increased energy and Goal Smashing Outcomes! It starts today! Click the link to Learn More. http://bit.ly/2NpbLwu

03.01.2022 ARE YOU READY TO "SPRING" INTO ACTION. NEXT INTAKE OPEN. Willoughby: Semi-Private Conditioning & Per4mance Coaching Live near Willoughby ...... Committed to your health & fitness without excessive hours in the gym ... This is for you! We help those who are short on time and looking for their next fitness challenge maximise their potential with our semi-private coaching program. We’ve 10 spots available in our next intake for those who want to Become stronger. Be able to move better. Keep their food intake in check and enjoy it. Reduce that stressed feeling! If that sounds like its something you’d like to do and you can; Commit to 3 sessions a week. Promise not to self sabotage the great things you’ll achieve. Be prepared to fully commit to chasing a health & fitness goal. Place your trust in the process. Make good use of the new found energy levels. Engage with your coach and be accountable. Then our semi-private coaching program might be for YOU! To apply, click the link below (or copy & paste) and learn more today. Women apply here: http://bit.ly/2XH9zdW Men apply here: http://bit.ly/2JJ1w6D

02.01.2022 [ BEING A PARENT, A DAD THERE’S NO OFF SWITCH! ] Role model, partner, parent, cook, cleaner, taxi driver and much more ... Overtime, parenthood becomes ...the norm, and there’s a little bit of the former us that gets left behind As a former athlete, a proud King with a Queen, a career driven & committed professional, our priorities may have changed but we still relive the days of being able to do everything life had to offer. As time proceeds, we get busy and perhaps find that our resilience gets a bit of a knock and we question our own self belief. Then something happens, can be the simplest things, it becomes a trigger and our self esteem get’s a nudge! We cope through a variety of mechanisms, some not so good for us ... We start with saying it’s just one then it’s 2 and we know the rest ... In took us X long to get here but we think the changes are sudden ... Extra lbs Changes in shape Becoming content with a lesser version And the menagerie muffins, chicken wings, spare tyres ... Sleep challenges - not getting enough, poor quality, snoring or worse sleep apnea, waking tired 2020 - New decade, new horizons, new choices No 7-day shreds, no 28-day challenges Instead - Decision to be different for the long haul. Focus on goals Belief and community to support Easy to follow 3-step approach Support from a coach who’s been there, deep in the hole and knows the way out 2020 ditch the fad workouts, only training ‘x’ times a week, diets, pills, potions and magic lotions No more fixation on quick fixes and hack It’s all about FACTS! It’s daily! And the outcome is better PERFORMANCE! Are you ready? https://www.per4mcoach.com/webinar-2020-optin

02.01.2022 Being Extraordinary in 2019 Interested in a FB Group of like-minded people where you share your experiences. We're launching one on a discrete scale based on where we think this industry niche is going.... Our aim with this group is to bring to you 3 simple premise’ in 2019; Fitness isn’t complicated, Nutrition shouldn’t be about counting nor controlling how and when you eat, and Mindset and the right one, will have a profound effect on what you do each day and how you do it. Sounds like something you might be interested in? Click the link to Learn More and see if this is for you, or even someone you know ...

02.01.2022 S - T - R - O - N - G !

02.01.2022 Working out when sick . Feeling a little under the weather? I . We recently posted that exercise is one of the best ways to boost your immune system.... . But should you work out when you are sick? . If your immune system is already working super hard then a vigorous workout should be off the cards, as it may not stand up to additional stress. . But grandma used to say open your lungs and sweat out the infection right? . Well, she’s sorta right on that one too. . Low-intensity activity that doesn’t raise the heart rate like walking, low-intensity bike riding or some at-home yoga to offer benefits in improving recovery time and boosting your energy levels . If you are feeling unwell it’s best to avoid contact and keep yourself contained. . If you need some help with at-home training ideas feel free to contact us now for more info on our remote coaching program. . See more

01.01.2022 Here you go team .. a lil' challenge for ye ... Double Pumpers to ACDC. Set up is simple.... Modify as you need. Just have a crack. Dom

01.01.2022 10 ‘Bored at home’ wanted. . Your At Home Antidote .... The last few months I’ve been working on putting the coaching program I use into a platform for online. Let me tell you, doing it right, isn’t easy. . Sure, today, there’s a whole lot of trainers suddenly saying their’ online trainers or online coaches’. . Niceties aside, running an open class using ZOOM where you bounce around for a bit, stare like a goober into the smartphone and squint to see if anyone is still with you or doing the right thing that’s not online coaching! . It’s 2020’s version of Aerobic’s Ozstyle without the ‘style’. . Anyway, I digress. . Covering our 3-steps, the program walks our clients through what they ‘need to do’ versus ‘doing what the insta-influencer says will make you look hot’. . And unlike everyone else telling you ‘abs are made in the kitchen’ or ‘you are what you eat’ and ‘you need to restrict calories to lose weight’, the program we follow is counter intuitive to this ‘hocus pocus’. . What do we do? Mentalise - Metabolise - Mobilise. . Almost sounds too good to be true right? . Well, how about this - . A 5-week taster of the program, A daily 30-min workout, Yes, #EveryDamnDay (but if you’re a 3x a week person then results will only show from your 43% effort). A weekly mentalise challenge to complete to get you used to being uncomfortable, A weekly food content item (metabolise) for you to introduce into your routine to show you this stuff, isn’t really that hard to master. We prefer ‘food’ over nutrition because, after all, it’s food!, and A weekly coaching call with the coach about ‘how you’re travelling, what’s working and what isn’t and what you need to do to correct it’. . So, if you are thinking you;d like to ‘give this a try’, it’s as easy as 1 - 2 - 3 (just like our 3-steps). . 1 Give us a ‘like’ on the FB page. . 2 Comment ’what do I have to do next’ . 3 Attach your sweatiest ‘selfie’ to this post (let’s see if we can make you even more ‘less attractive’ post workout). . Simple! . We’ll message you back the details and if it’s for you, we start Sunday 26 April 2020.

01.01.2022 https://mailchi.mp//dad-bod-enough-of-the-gut-sign-up-1576

01.01.2022 Guys, if you’re a Dad, 35+ and a tad tired of being sold the pills, potions and magic lotions, then perhaps my new ‘free’ FB group might be for you. Why? . . .... MORE SEX, MORE MONEY, MORE PRESTIGE! . . . Yup, that’s what marketers do when they target you with ads, imagery and videos. 3 of the things they say hit the ‘emotional want’ sector. . Let’s take the fitness side of things (what I do). . A pic of a svelte, low % bodyfat dude in his jocks rocking a 6-pack, spray tanned rack in a double biceps pose. He’s either (prestige) Laying against some fancy European import sports car, (sex) Got some equally not nubile chicky babe in an equally barely there string bikini on his arm, or (money) Some overlay of a bank statement, a rolex watch, a blurred pic of an expansive apartment or sitting in a private jet or something implying he’s wealthy AF. . And it’s all because he joined a program, took a certain supplement, wore a particular brand of clothing? . C’mon. . I get it (sort of). Everyone has a trigger. Something that they need to ‘make a change’, a promise of something bigger a quick fix, a hack to try, a shiny object to chase. For them, it’s that something they need. But not everyone is like that. Some are what I call, Realists. The realist know that making a real sustainable change means ‘you gotta do the work’. It’s not a Willy Wonka bar golden ticket. It means; a. You have to be prepared to accept where you are today (your facts), b. Know what you did, how you stumbled are all part of taking steps forward (ownership), c. That you really have to draw a line in the sand when ‘enough is enough’ of the pain that you feel / experience and the frustrations you incur, are connected to your decision ‘to stay where you are at’. . So, with that said. Until today, I’ve avoided making a ‘free’ group on FB around my own program, what I do personally day to day, because frankly, I see the snide comments, the keyboard warrior remarks on ad’s, and I’d like to hear what others do. . So, from today I’m opening a ‘free’ FB group for Dad’s who want the following; A way to regain their lost athleticism, An opportunity to build the strength (FFS, guys, it’s fine to want to be strong AF and not be a pussy yeah, I said that), and To find a way to test their mental mettle, the term used a lot, ‘resilience’, . No pills, potions, nor magic lotions, no half assed hacks, gimmicks or shiny objects. A simple program that uses my brand of fitness (mobilise), The opportunity to ‘test your unwillingness to quit’, the high road or low road (mentalise), and Basic 101 ‘food thing’ advice (metabolise) that doesn’t involve you scanning barcodes, eating a simple diet that’s been around for the ages and not caught up in the internet hype we see all to often now as it’s ‘kitsch’. . I’ll share a few posts a week, related to something I do in my daily routine (a workout to try, a reference re food, something to perhaps help with the ‘headspace’). . In return, I ask that you, if you join, share what you do too. And if you’re not sure, just starting off, getting back on the horse after being bucked a few dozen times, that’s cool too. Ask a question, get an answer or 5 from those willing to share ‘their story’. . Now, Dom, too easy mate but go on, ask that question? . ‘Is there an ulterior motive?’ . Well Yes! . I want to hear what you all are doing, How does it compare to what I do with my clients, Can I learn more from others, Can I help someone else out there looking for a way, and If what I do is of interest to you, then is there a way we can work together? . Simple. . No hidden agenda. Quite open here. . If you’re interested, link is below. Add yourself, share it with a friend or 3. . 3 rules. . 1. Introduce yourself on entry and start to share. If you don’t share, then it’s not a place for you! 2. Be open, honest, but don’t be a tool. If it’s all Dad’s, there’s enough testosterone to go around, we don’t need tools. In the shed. 3. Ask questions. Whether it’s of me, or someone else who posts something. Ask. Get a response. Make a decision. Challenge. Create dialogue. Etc. . . . . . Link to the group; https://www.facebook.com/groups/theprotocolfordads/ . . . . . Final note: . 1. The group is a ‘clean skin’. Other than 1 or 2 posts inside, that’s it. 2. The aim to start this off we those who join, not have you join and bombard you with one sided posts. 3. I’ll start to accept people in when I get 10 requests. . That’s it. . Perhaps we’ll see you there. Dom