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O' Sullivan Fitness

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24.01.2022 Unless you've been ignoring pretty much every health and fitness person's advice out there, then you probably know that protein is important. It's almost a general recommendation for anyone out there no matter what your goal: Prioritize and aim to consume more protein in your diet. I'll be honest and say I think it's lost in me due to being such second nature now just how many people are still unsure of this and simply don't know how to implement this simple but effective str...ategy in their diet. A restrictive diet is not a very appealing one, and considering your dietary habits are such a crucial part of your day to day like and will essentially dictate a large portion of how you look and feel, knowing how to control and manage even the basics is well worth your time. Everyone has different taste so personal preferences will vary but here is my own typical eight or so protein sources within my own diet.

24.01.2022 Exactly five years ago at the Bodypower expo when I had less gains and an even worse babyface. Pictured with Ben Pakulski an IFBB pro but more importantly an all round genius regarding all things training. Over the years the sheer volume of information made available over the internet is unmeasurable.... This is a great thing when compared to the resources on offer to the last generation of even the late twentieth century. But years on, I now follow less people than ever before. There's only so much information you can take in and there comes a point where only a certain amount of it applies to you anyway. With all of the knowledge and guidance available for free at the touch of our fingertips, how is it we are still, in general, so confused about fat loss, muscle growth, etc.? Seems mad when you think about it. 'We are drowning in information but starving for knowledge' - John Naisbitt I know for myself it took time and trial and error to find and what I wanted to listen to and learn from. I filtered this down less and less and even though I'm always open to finding new people and information, my news feed doesn't look like a room full of fitness people shouting over each other. I just hope I'm one of those to make the cut for you

23.01.2022 Sunday’s done right @ Port Stephens

23.01.2022 A throwback. Not just a strategy you can use to keep your insta flowing when your life is clearly less than interesting. But also, a reminder of better times past that are easily forgotten about in times like this. With that, the reminder that similar even better days lie ahead. I think most of us are still frustrated at times depending where you are in the world for different reasons but also fear highlighting it too much as were all in the same boat and ‘things could always... be worse’. But nothing wrong with calling a spade a spade. It is what it is, a strange and often frustrating phase depending on your own specific circumstances. I think there’s a perception of life in Oz that’s lavish and sumptuous. It’s not all bottomless brunches and beachy sunsets like insta story’s might make you believe. But there’s comfort in knowing we all share in the shit times together and that absolutely nothing is permanent. That and having food, shelter and good health is the gentle reminder most of us have the essentials many never have. Oh, and the gym#oknottobeok

23.01.2022 One year ago I hopped on a plane by myself and couldn’t be happier that I did. Has been different at times between endless cow milking, bushfires and covid but plenty of good shit in between. Onto the next #osullivanfitness

22.01.2022 Exactly this time last year I began a strict dieting phase to get as lean as I could while maintaining as much muscle throughout. I was happy with the result and a good friend who made me look even better @paulwilsonmedia Even though these are all positives, I want to outline two unpopular or disheartening truths isn’t talked about too much. 1. Attaining abs or reaching a low level of body fat to look shredded is highly overrated. The pathway to it becomes harder and harder ...until you are eventually miserable. A certain level of energy deficit over a certain period of time becomes unhealthy as it suppresses vital hormones like testosterone, leptin, ghrelin, etc. Abs are cool but uncontrollable hunger, low sex drive and weakened energy are not. Also, keep in mind most people don’t care if you have abs or a flat stomach. A majority of people don’t so why would they expect you to? 2. The quality of your life in general begins to suffer all because of one aspect which plays a small influence or factor on who you really are. Not being able to go out on nights out or spur of the moment social gatherings due to the inability to indulge from a caloric standpoint can gradually have your routine resemble that of a hermit. Your focus is on your body fat percentage and the two things that influence it, your diet and your training. That’s it. Some will say this doesn’t have to be the case but to get to the low levels I’m talking about, it’s zero fun, especially the last 4-6 weeks. Setting a goal for yourself and focusing hard to reach it is one of the best things you can do for yourself even similar to what I’m talking about, maybe just less severe. But know that happiness will never come in the form of abs, and your health arguably won’t either. As happy as I was to do that phase this time last year and wouldn’t change a thing, I’m much happier at almost every point since in general. I mightn’t carry the condition like above but I’ve made way more memories fuelled by nights out or alcohol, tried countless great burgers and grub, all while still enjoying my training.

22.01.2022 Conversation with a client the other day. Know that your overall consistency will trump any bump along the road. Even trainers have days and weeks where things just do not go to plan or your head just isn’t in it for whatever reason.... Realistically unless you live a very sheltered and conservative existence this is completely normal. Priorities of work, relationships and other life commitments will naturally interfere with our body composition goals. It is managing and prioritizing these in a healthy manner that is the creation of a somewhat balanced lifestyle. We tend to be our own harshest critic so it’s important to remind ourselves if we are doing the fundamental things right for the most part, we are doing better than most. Remember, what you do most of the time is more important than what you do some of the time.

21.01.2022 I have absolutely zero recent photos of my smug head apart from this one I saved from a recent snapchat after waking up on the couch three hours into a 20 minute nap A day late but in a year where I think emphasis of such a topic is needed more than ever. I don’t know if these two photos will help anyone but out of the hundreds of stuff I screenshot they’ve stood out for me, and if they help just one person even a little bit then this post was worth it.... The first, a reminder that we are constantly looking ahead or self-criticizing and often forget how well we’re doing which can induce needless anxiety instead of just being on our own side. The you of 10 years would be proud of you, remember that. The second that we all go through stuff in different ways and that stuff helps mould you into a stronger person and to a certain extent serve a purpose and are just a part of life. Or a reminder that it can be normal and it’s ‘ok not to be ok’. Mental health is complex and can vary greatly. We have no idea what the next person is going through. In a world dictated by money, kindness costs $0.00. As a health professional who preaches about the field of physical health, mental health is so much more complex and deserves much more respect and awareness and a day like this helps that. Much love to anyone out there struggling #wmhd

20.01.2022 The buzz for many over the next few weeks of regaining the gym and your previous training routine means motivation will be nice and high. The only issue is that at some point in the near future, on some random day, that motivation, or rather our discipline, will go missing. It can affect our confidence as we think something is wrong with us now that the drive we had has vanished and we need to rekindle it or we’re doomed. There are few beings out there that are driven 24/7 to... reach their goals. The key is to recognize it’s completely normal and human to lack the discipline you need on certain days. The blunt truth is that you simply need to put the right systems in place to set you up for success regarding your goals. Simple but not easy. The magical buzz word motivation is arguably just discipline in disguise. Just like your discipline to get up for work 5-6 days a week, the same motive will need to be used at times for your exercise. Thinking you will be bothered each and every time to train is going to leave you very disappointed and frustrated. Put the right systems or plan in place and implement it as well as you can on a consistent basis. That’s the best you can do while living a balanced life. The guy above was disciplined to get to a very low body fat percentage but was also motivated to live a normal life the other nine months of the year. #osullivanfitness

20.01.2022 The quietest I’ve been on social for years comes for a reason. Been procrastinating this post for ages as if it’s in any way important. Like most people, covid has effected us in different ways. Thankfully my mental health has been relatively good throughout (not something enough of us think about or prioritise) but the fitness industry has taken a nice hit from the pandemic and with that I’ve had to take up a new job completely that has me on the road most of the time living... out of hotels. No gym. No cooked meals. Let me be the first to say how happy I am with this in one sense. Things did not look good there at one stage and the fear of having to fly home like many others did was becoming more and more real. When a new job opportunity arose it was the happiest I’ve felt in a long time and I’ve actually enjoyed and embraced the change that I haven’t had in a few years. The flip side is that I am currently not capable of giving my full time and energy to what I usually love and do. With gyms closed it’s a fairly grim time for people in the fitness industry and if you have a passion for what you do it hurts even more. I’m only writing this as some have mentioned how quiet I’ve been and this is to clarify why but also to make clear that just like the pandemic, the absence and lack of O’ Sullivan Fitness is only temporary. I also write this just to try to be as honest as possible rather than portray that everything is typically perfect through the lens of social media that is usually displayed. Just like the next person, I cannot wait to be back in the gym training myself and coaching clients online to do the very same. It’s not lost in me how good it is to have a job right now on the other side of the world and to be in a healthy frame of mind and to lose a friend recently reminds you of how fragile life really is and what the important things really are. Hope everyone is minding themselves and doing what you can to push through a time like this and think of better days ahead #osullivanfitness

20.01.2022 Swapped the pints for vino at the weekend #huntervalley

17.01.2022 The last time I felt this hopeless I was milking cows at fucking 4 in the morning I’ve abstained as much as possible from giving too much advice or ‘motivation’ lately as I swiftly scroll past some of that stuff I’ve seen and most importantly.. I have been struggling as much as the next person. Sure, I still train every single day almost but that’s because I love it. I don’t need to be talked into it or motivated to do it just like the guy who loves golfing doesn’t need a pe...p talk to get him up early for golfing each weekend. At a time where everyone is welded to their phones it can be easy to overthink and compare yourself and wonder are you less disciplined or weaker than others who are still ‘killing it’ The Instagram algorithm mainly entertains people who are shining or looking perfect or living a great hilarious life. Don’t forget to remind yourself that we all filter things to a certain extent to appear better. And that’s ok. What’s not ok is allowing it to make you feel inferior. We’re going through a time that isn’t comparable since world war 2 so if you’re feeling shitty or unmotivated that’s perfectly ok, you’re not alone. In fact, you’re in good company My only advice or my two cents simply because it’s what I find is keeping me going is to keep some form of routine going and have something to work towards or look forward to. JBP says ‘to get through hard times you narrow your time frame and aim to get through your day to day’ We’ll all be having pints this Xmas talking about how incredibly cringe some people are on yikyak or how we never want to attempt a home workout again throughout our existence. In the meantime, look after yourself, drink some red wine, watch some woeful shite on Netflix and remember if you’re relatively healthy right now, things are pretty ducking good

16.01.2022 Here’s an example of a hamstring movement that can be executed with little equipment or weight. An RDL or Romanian deadlift is one of the most popular hamstring movements out there. Without having the usual load to work with from heavier dumbbells or a barbell set up, you must adapt and develop or advance the movement in other ways.... Elevating the fronts of your feet (which can be done with two books or even the threshold of a door) places the ankles into dorsiflexion more and helps create more of a stretch on the hamstrings allowing for easier engagement. When placing the band around your upper body it is key to place the band around your upper back (traps) and not your neck. Leaving the band around your neck will leave you resisting and putting unnecessary strain on the neck and will take your focus away from the movement somewhat. Not what you want. Not many people realise that resistance bands have key advantages over free weights. With constant tension coming from the band, there is tension throughout the whole range of motion, where the strength curve can be poor otherwise like at the top of an RDL where there is much less resistance. Add in a kettlebell or any weight for that matter to simply increase resistance even more. Focus on driving your hips back directly behind you. Hip extension is the key to this movement and how the hamstrings will engage properly. Slow and controlled reps focusing solely on feeling the muscle throughout the full range, stretching and contracting. A common idea about this exercise is that the lower you go the better but this isn’t necessarily the case. The hamstrings work perfectly in a shorter range here and the lower you go below the knees the easier it is to overload and the lower back to kick in. A common issue with RDLs. 4-5 sets of 16-20 slow and controlled reps should do the job.

15.01.2022 Sunday sailing with Moxey

15.01.2022 Nicely shook after that one. HB Jack and Rach

14.01.2022 They say a picture is worth a thousand words. Maybe a bit less in this case but this is a view I see almost every day, and this was a smaller crowd than usual. Also, my steps were at 30k+ for the day already before you judge me being on the escalator too Here’s the thing, while I don’t believe more of us taking the stairs over the escalator will solve the global obesity crisis, it is the accumulation of our daily habits that mould us or define our composition essentially. ‘W...e are what we repeatedly do’ if you don’t mind me going full Aristotle for a second. Just like changing from a regular soda to a diet version won’t be the answer alone, just like eating more fruit and veg alone won’t be the only answer or just like aiming for a daily step count alone won’t make you an inherently healthy individual. But those three choices I just mentioned that you can incorporate into your daily routine that gradually become habitual will make a noticeable difference when in sync with one another. Whatever it is you are trying to better yourself at, even if it’s simply to feel a bit better in your own skin, know that the little things you do each day are not so little when in conjunction with lots of other not so little habits. Share this post on your story and tag me for a free ebook of your choice

13.01.2022 Going, going, gone

07.01.2022 I want to get down now #quarantine

06.01.2022 Good to be back

05.01.2022 I started a dieting phase about 4 weeks ago for an upcoming holiday. I was at my heaviest/fluffiest and with a 4-5 week time frame I knew nothing spectacular would happen but enough to see a nice difference. A dieting phase is the perfect description of it as the only variables I changed were my diet. I drastically tweaked things and instantly reduced my calories by about half. This wouldn’t usually be a strategy I would recommend but given the shorter window of time to work ...with a greater deficit was necessary to make any substantial difference. Now, if you see my story’s at the weekends over the last month you’ll easily see I’ve been enjoying myself as normal with alcohol and food. Monday’s to Friday’s have been strict but living diet free at the weekends. Did this make the dieting phase pointless? Absolutely not. I recognized that the weekends would undo a certain amount of my week day work but still enough to keep me in an overall weekly deficit. I’m down about 4 kgs which is about 1kg a week but I feel it’s closer to 3 as the sudden reduction in calories would reduce water and glycogen weight by a kilo easily as well. Training remained the exact same (which it generally should) and zero cardio incorporated mainly because of the time in the evenings. Home from the gym at about 9pm followed by a meal and then pretty much bed so incorporating cardio just wasn’t worth the hassle. Again, this was another tool I could have implemented to greaten the deficit and loss of fat tissue but I knew this and wasn’t too worried. Also, my daily NEAT and expenditure from my job is pretty good so this helped play a role too. I’m confident muscle tissue was spared as protein intake was high enough and training intensity didn’t drop too much. The factors and details I outlined above are neither groundbreaking or new, the same regurgitated principles I’ve been talking about for years now. The same fundamentals that always worked and always will work. Now, just to try and not turn into a completely sedentary slob when I’m away

05.01.2022 A dream end to a weird year. Blessed to be spending it in paradise with the brus. Happy Xmas to everyone

03.01.2022 It’s always a good time to explore