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25.01.2022 Plan it otherwise someone or something will be planned for you It’s no secret that the Christmas period can create a lot of stress and the feeling of lacking time to do anything you love diminishes, with work piling up before the turn of the year with big deadlines, buying presents for others and getting the house ready to have family over. A big key to success to building a healthier and stronger body is finding the time to exercise but what does that even look like?... Does you even use a calendar/diary of everything you do in blocks of 15, 30 or 60mins? If not, you’re putting yourself in the biggest disadvantage of doing anything you really want to do and allowing other things to be planned for you. Seems counterproductive at first to have 15mins to yourself to plan your week but you’ll be truly shocked at the amount of whitespace/dead time you have whether you could be fitting in a walk, preparing food or spending more time with people you love. If improving your health is important to you, be accountable for your time and plan for it so you can create the change you want to see in yourself. Peter Tsikas - Barebones Strength Visit www.barebonesstrength.com.au

25.01.2022 How Much More Pain Do You Need To Experience To Change? #Not Your Normal Fitspo Talk. Are you happy sitting comfortable being sick and tired of feeling stressed out, exhausted and unhealthy? Only 5% of people truly make a change in their life because they are inspired to change, while everyone else comes from a place pain, often immense pain like a health check or a loss in their life. ... You know you need to change how you eat, sleep and exercise but you haven’t experienced enough pain to lean into taking action to change, which is okay, but how much extra pain to do you need to go through to finally pull the trigger? If you’re anything like me, it took a serious health scare to figure out how broken my habits like staying up super late, binge eating and binge drinking on the weekends really were, but it doesn’t need to get to that point for you. We all have choices to make that comes with consequences both positive and negative. Make a choice not to change and the consequences is comfort and lots more pain either, physically, mentally and/or emotionally, or make a change and the consequences are putting effort into yourself but you come away feeling like you’re life as truly positively changed forever. Question is, which consequences are you going to be responsible for? Ready to take action and change? Feel free to reach out by DM or email me at [email protected]. See more

25.01.2022 How finding your weaknesses is your biggest strength? Weak links break and straight up bottleneck you into a strength plateau that leads to endless amounts of frustration. If you ignore them, it’ll show up glaringly when you eventually want to test your strength and limit the potential you truly have.... For the bench, it’s quite often shoulder stability, lat and tricep strength that is a big weakness, which for 4 years I neglected. It’s not until you really put enough energy and attention to improving them that you will actually see yourself progressing day in and day out. This is when you actually find training enjoyable too, putting in the work and the rewards will show. Choose to neglect these weaknesses and you’ll stall or take the time to put the work in and progress will always be there. Repping a former heavy 5 for an easy 8reps - 85kg for bench.

24.01.2022 What Makes a Program Really Great? There’s a huge piece of the training puzzle has less to do with the specific exercise selection but how well you move during an exercise that gives the greatest results. Example: The squat is a great lower body strength exercise, but say someone has terrible ankle mobility or cannot brace their spine properly, there is a far greater risk of injury than it has benefit. ... How you engage and coordinate the right muscles will have a greater determining factor on your ability to get the best results than what people say is the best exercise. Move with the right technique under the right amount of weight and you’ll see your results begin to sky rocket. You don’t need fancy exercises or a fancy program to get the results you want. You just need to complete the basics at a really high level and watch the magic happen. See more

24.01.2022 Iceberg of Success The definition of insanity is literally doing the same things over and over, yet expecting a different result each time. Results are just the pinnacle of what you do on average everyday and if you’re always doing the same things everyday, you should expect the outcomes to remain the same.... Always undereating during the week but overindulging in extra calorie foods on the weekends with alcoholic beverages on top will lead to the same outcome. Zero progress or in the cases of a lot of people, slowly stack on the weight week by week until month or years later you see yourself in the mirror wondering what the hell happened to your health. However, this is only in the case of your outer world (doing mode), yet there’s a whole system beneath it that drives how you behave. If you do NOT have the right level of mindset (thinking) and you don’t feel like you’ll be successful, you will not do the right behaviours that will push you towards the results you want because you do not expect to win (inner world). Emotion is simply energy in motion which is driven by our physiology, e.g. heart rate, HRV, respiratory rate, etc. Take for instance, when you’re feeling stressed or anxious because you’ve got a million and one things that you need to do with zero time, what happens with your heart and breathing rates? You tend to hyperventilate and your heart rate elevates, which mobilises a lot of energy in preparation for the stress, causing you to feel anxious/nervous or overthinking that can cause confusion on how to behave right, due to a decrease in mental performance and therefore manipulates the result. Change your inner world that heavily influences how you behave and you’ll start getting the results you’re looking for. Courtesy of Dr Alan Watkins

23.01.2022 Are you focusing on what really matters for fat loss? Too often, when people start out, they focus too much on the little details rather than what will really make the biggest impact to their results. Get to terms with fixing the factors that’ll truly make the greatest impact towards achieving your fat loss goals and stick to them over a long period of time.... MEAL TIMING is important but not at the expense of total CALORIES consumed. If your calories outweigh what you burn, your fat loss progress will coming to a halt. SUPPLEMENTS are precisely that, to supplement not substitute. If you lack energy, prioritizing SLEEP, NUTRITION and HYDRATION will do more for increasing your energy than any Pre-Workout/Fat Burner ever will. Nailing down the basics will do MORE than any of the little details ever will. You don’t have to be perfect because let’s be honest, this is the real world and nothing is ever perfect but seeking to improve and progress over time will get you the results you want.

23.01.2022 If you knew in every fibre of your being that you’d be successful with your health and zero chance of failure, would you ever miss a day doing the actions that will take you there? Would you ever miss a day of doing your training? Would you ever miss having a nutritious meal? Would you ever go to bed late knowing sleep is going to give you the best chance of succeeding? ... Simply, you wouldn’t but deep down there is a part of you that doesn’t expect to succeed and when you forecast into the future, you see pain and failure so instead to feel good in the moment, you self sabotage your chance of success. You do not get the results you want because your expectations isn’t someone who knows they will win. Shifting this expectation is simple but often not easy, by stacking wins in your favour and seeing success everyday, you begin to completely embody it, doing the actions that will inevitably give you the success in your health journey you want. You see the best of the best being successful because they completely expect to win regardless of the obstacles that come in their way, finding alternative routes that will get them that winning feeling. Build so much winning momentum that you will have the confidence to smash past your barriers and achieve the results you desire. See more

23.01.2022 Is Your Environment and Others Setting You Up for SUCCESS or FAILURE? . Others is your community and play a MAJOR role in whether you’re going to be successful or not. . Are the people you surround yourself with approve of you being the best version of yourself?... . or do they feel uncomfortable with you growing because it highlights their lack of growth and pull you down? . When you surround yourself with like and growth minded individuals, you all bring each other up to a higher standard. . This is why your community is a vital part of who you will become. . Spending 5 days with incredible individuals at @fmastrengthinstitute brings out the best and during our group training session, hit a 160kg (+10kg Rep PB) for 5 with plenty more in the tank with coach @empowered_performance_ & @sachin.dahanayake in my corner. . Who’s in your corner? See more

23.01.2022 What is the Most Important Yet Neglected Relationship? In time of basic lockdown across the country and world, people are force to be inside and with less time outside doing a million things, we are now forced to be with ourselves more than ever. This can be frightening for a lot of people, as their relationship of themselves about themselves is one of shame, hate and blame. It is a time that brings up emotions that have not been dealt with becau...se we are in the busyness of work, running errands and being super social bees as means of not allowing silence to kick in and distracting away from how you really feel about yourself. My relationship with myself about myself with the guy on the left was not healthy at all and physically it showed, always talking myself out of healthy eating habits, saying a lot of fuck it, only to regret it and beat myself up for days after. If this is you, now is the perfect time to sit with yourself and heal your relationship with yourself about yourself. Work inwards and learn about yourself, your habits (good and bad) and your triggers that make you who you are right now. Do NOT be so critical on yourself in this time, it is a time to observe and accept whatever you’ve done in the past is the reason that allowed you to survive. By healing your relationship with yourself about yourself, you’ll find, love, compassion and peace that transcends into everyday life. You’ll gain trust and confidence to go all the way in your health journey, you will have positive emotions when you see yourself in the mirror, you’ll be less likely to self sabotage like binge eating and drinking, and take purposeful actions to becoming the person you’ve always said you’ve wanted to be. When you do this, your physical body will start taking shape of the new person you are being and health will come. If you need support healing this part of you, hit me up in my DM See more

22.01.2022 Optimism vs. Positivity Very similar concepts when you look at it but both vastly different from each other. Positivity is saying everything is all fine when things might not be, denying the true reality while optimism is being accepting of it being hard times right now, but we will get through this.... Optimism brings together the literal (reality) and symbolic (unseen aka future - faith) sight, fully accepting that we need to adapt in challenging times to overcome obstacles and having the faith that doing so is going to lead us through and eventually come out on top. Be positive and you’ll likely struggle with the reality of what’s going on. Optimism keeps you in touch with the literal, allowing you to adapt while you to keep faith that things will be better.

21.01.2022 Two BIGGEST factors to getting RESULTS. Everyone wants a result but knowing what it takes to get it is completely different. The two biggest factors for results is consistency and adherence to a program.... Without consistency and adhering to the plan, you get a 2 steps forward and 2 steps back deal, never reaching your goal and ultimately being so frustrated that you end up quitting. Regardless of what your famous Instagram influencer tells you, there’s no magic pills to getting results in your health and fitness. Be patient, stick to the plan and results will start coming your way. Need help with a plan and held accountable? Visit www.barebonesstrength.com.au

20.01.2022 Great things are done by a series of doing the small things everyday for a long time. In the gym it means taking care of the smaller, less fancy muscles to allow the bigger muscles to function well and give you the best performance in the long run. Outside of the gym it means being more aware of the foods you’re eating at each meal, how it’s going to help or not help you towards your goals, frequent check ins with yourself and how you’re going to act each day to move you towa...rds the person you want to be. It’s not about doing everyday huge at once that creates long term change but big things happen from consistently doing the simple yet foundational things every day so you can achieve your goal in the long run. What small things are you doing every day to reach your goals?

20.01.2022 What things you could do for yourself and your happiness that you have complete control over? In a world that is ever changing, demands placed on you from others at work, relationships or friends can cause a lot of stress with moods swinging up that play a huge role in overall health and performance. In the midst of chaos, there are set activities you can do every day or week that you can control and find most joy. The more you can feel ...good, the more you want to act in behaviours that work you towards the person you want to become (I.e. physically fit, confidence and happy person). These are some of the things I do everyday and may be some insight for you: - training - walking - reading (ignites my creative side) - listen to music - getting to sleep on time Whatever you find will bring you the joy, make it a priority to fill your day with them and you’ll find life is a whole lot better living!

20.01.2022 Fundamental Reasons Why Change Is So HARD? There are so many people that want to a healthier looking and feeling body, but for some reason, every time you get going, you seem to fall back to old habits, leaving you in the same place in frustration at yourself for going back to where you started. It seems so simple to change, just do the thing you want and take away the thing you don’t want, but why is it actually harder to change?... There are some fundamental reasons why it’s so difficult for you to change: 1. You don’t know how; 2. You are not willing to give up the things and stories you tell yourself to change. 3. Do not have the required energy to change. There are some of you that simply relate to the not knowing how to change. Don’t know how to go from Point A to Point B and simply just need someone to show them the way. These unfortunately are the minority and the majority are the other two reasons. Most people fall into the not willing to give up the things they are doing right now and the stories you tell yourself, like you love the idea of changing, however there’s always a but involved. For example: I should eat better but I have no time to cook Even though there are multiple solutions to your problems, your belief of there not being any other way will block you from the path to change. Finally, since the habits you want to do are not habitual, meaning you don’t do them everyday, it requires more energy to do them until they eventually become a habit. However, if you don’t have the energy required after going to work, doing the groceries, cooking, cleaning, etc., you’ll be spent, and therefore even the most willing people can struggle with this initially. This final point, is so important because it requires you eating enough good quality food, getting enough good sleep and hydrating to get the energy (fuel) into our bodies so we can allow greater amounts of change and eventual momentum that will give you the results you want. Want to create real change in your life? Let’s chat together, work out what’s going to be your biggest challenge and provide your winning playbook towards a healthier mind and body

19.01.2022 All or Nothing Approach is BROKEN. Perfection will drive you insane because perfection does not exist. It is an illusion that you’ve conjured up in your own head based on what you think others and you expect of yourself. You’re going to screw up, that’s inevitable. If you’re like the majority of people, you will give up at the first obstacle and think well that’s it, I’ve screwed everything up now, no point going on. In reality, it’s only a small blimp in yo...ur journey and you need to fix it. Fix it by finding a solution for next time the situation arises or put a plan into action that will troubleshoot the problem that came up. Ate too much food? Adjust the week or just get back to normal. Missed a session? Make sure you get to your next one. Seek solutions to obstacles and keep on going. See more

19.01.2022 3 MISTAKES You’re Doing That’s Preventing You From Growing MORE Muscle Now, most of Australia have full access to gyms, building muscle and shaping up has been a big priority, but with it, there are people making big mistakes when it comes to packing on muscle. In no particular order: 1 Smashing Body Part Training - Focusing too much on beating the crap out of one muscle group and done for the week. Studies have clearly shown frequency and volume over the week is crucial to... building size so some popular effective splits can be 3xweek full body, 2x upper/2x lower, 2x upper/2x lower/1x conditioning or more accessories for weak points. 2 Eating too little - Fact of the matter if you don’t have enough energy to fuel your training, you will struggling to build anything and most likely, eating too little will have the opposite effect. Now you don’t need to go crazy and go well above your maintenance calories but starting as small as 5% can be just enough to kickstart your growth. 3 Sleeping Less Than 7hrs/night - Sleep is a critical component to building muscle as it’s the most powerful way to repair and grow your body from the hard training sessions you put yourself through. If you cannot recover, you will not be able to progressing increase your workload in the gym and will stagnant your progress. Get your 7-9hrs every night to optimise your recovery so you can train your ass off in the gym regularly. These seem so simple, however are still the most common mistakes people are making when looking to grow muscle. If you’re doing any of these 3, time to get on top of it and watch your body GROW.

18.01.2022 Former Professional NRL Athlete and now coach, Josh now uses his vast array of skills to help people achieve their strength, size and body goals. In this episode, he talks about; - His version of ultimate responsibility, how he developed that, - What he means by "you create your own reality between your ears",... - How after 9years, he's only missed 1 week of training and the secret to staying super consistent, - The rate limiting factor that's stopping you from getting stronger, - How you're wasting your time warming up and what you should be doing instead, - What exercises you SHOULD be doing to getting stronger, - The fastest way to recover, - His best and worse moment in his life, and the valuable lessons they've taught him. THIS EVEN SURPRISED ME!

18.01.2022 EXCITING NEWS with the launch of my own podcast! First episode is LIVE talking a little about my own story and surprisingly kept this one short before we dive into some awesome guests coming up. Check it out if you want, we will dive into the topics of training, nutrition, stress management and mindset. Link is in the bio.

18.01.2022 Life is more than the things we do and the things we have. . It is all about relationships we have with ourselves and the relationship we have with others. . My heart is full and experiences I have with these bunch of legends I will struggle to put into words right now.... . Lots of tears shared through pure vulnerability with a plethora of breakthroughs physically, mentally and emotionally, brain gains on bridging the gap being injury & S&C and way too many lame jokes. . First immersion of Level 2: Specialist with @fmastrengthinstitute was a beauty See more

18.01.2022 Self care Very easy to forget about taking care of yourself in order to help others whether that be partner, kids, friends or colleagues, but, eventually this can just as easily lead you towards burning yourself out when it comes at the constant expense of your own self care. Remember, you cannot give what you don’t have and if always trying to give to others, you’ll end up with nothing to give to yourself and others too.... Taking care of yourself to make sure you’re at your best version of yourself physically, mentally and emotionally, you’ll be able to help everyone around you with greater effectiveness. This could mean you’re more present in conversations, have greater problem solving skills or simply improve your productivity to smash out your to do list. Make sure you’re able to do some movement, eat well, sleep like a baby, get out in the sun and practice gratitude to give yourself the best self care to help in this current environment

17.01.2022 One REAL Reason to Train (it’s not what you really think). The one universal reason everyone really trains has nothing to do with the outcome of being stronger, faster or fitter. Everyone starts with a goal to lose weight, build some muscle, get stronger or improve their athletic performance but the real reason is the fact of feeling good about yourself, which transcends beyond yourself, but those you interact with in your environment.... Training itself has benefits beyond your physical appearance and science now has shown the VAST array of benefits to your mental state too. The mental state of a good well being, feeling so comfortable in your own skin that boosts your quality of life. See goals are a means to an end but feeling good about yourself improves your quality of life that last forever. Train to feel comfortable and learn to love the skin your in.

16.01.2022 SUPER Easy Ways to Know You’re Making Progress? Many people make the mistake of thinking they aren’t making a whole lot of progress because the scale hasn’t shifted, when in actual fact it’s quite easy to identify the sort of progress you’re making through other means. Taking records through means of tracking weights through notepads or phone apps, taking videos of those lifts and photos of yourself can go a long way to judging how far you have come. Small progress adds u...p to bigger progress over time, if you can stay consistent in how you apply yourself to continue improving. If your goal is to drop body fat, look more for slowly increasing training volume and strength to preserve your muscle mass. Meanwhile, if it’s strength and size, follow these simple progressive overload principles to monitor your progress. If you have any questions or inquiries, email me at [email protected]

16.01.2022 This will be the most talked about topic over the next 12-18months! With everything going on in the world, there is more and more talk going on even on the news and that’s everyone’s mental state. Everyone I’ve talked to through this time has brought up how they’ve felt and the impact exercise has had with their own mental state.... Mental health is going to play the biggest role in how we act as a community going into the future whether it’s positive or negative. One of the most powerful and significant treatments to improving someone’s mental state does not come in a pill. Exercise has been shown in research to be just as powerful, even more so than anti-depressants and anxiety due to the hormonal release into the body plus all the other incredible benefits that come with exercise, positively altering how you think and feel. Even a little bit of exercise a day will do wonders for your mental health and create a domino effect of positive energy into your community. I would love to hear how exercise has impacted your own mental health! Leave them in the comments

15.01.2022 What Do You Value Most? Health, Wealth & Relationships (family, friends, partners etc.) are the highest values in life but in what order would you rank them from the most important to least right now? If you didn’t rank health as your number 1, why not? Without your health, how do you have the right energy and productivity to create the most amount of wealth in your career? ... Without your health, how do you expect to turn up as the best version to help and be there for others when you’re lethargic and feeling low? Simply, health is the foundation and will feed into the other two highest values, allowing you to show up as the best possible version of yourself to create better relationships with others and give you the necessary energy to make a stamp in your career life. It all stems from you to help you show up for yourself and others.

14.01.2022 Who are you becoming while trying to achieve your goal? It’s all well and good trying to achieve a certain goal but it’s even more important to look at who you’re becoming while achieving that goal. Often this comes in the form of aggressive calorie restrictions or super high volume training or often a combination of both that lead down the low road.... What happens during this is a decrease in mood, energy levels begin to drop, productivity is almost non existent and eventual burn out, leading to a huge rebound effect and back to where you first began. A calorie deficit is necessary to drop weight but more isn’t better as the body adapts to the stress and progress halts. Those who take the slow approach are way more likely to sustain their result because you accumulate positive habits that lead into your normal lifestyle while retaining a good mood, stable energy level, overall better cognitive performance and generally greater happiness around the whole transformational journey. This is the high road approach and one that says you’re taking care of your body rather than beating yourself down because you’re so anxious to get to the result. Who you become during the process matters more than the result.

14.01.2022 How to Improve Your Strength without Breaking? With great weights comes great responsibility. Strength is governed by how well you can stabilise your entire body (Shoulders, Spine, Hips and Feet) under load.... Without stability there is no strength and without strength, there is a greater chance of injury. There’s a very good reason for this and it’s about the body protecting itself from excessive injury, so instability is a greater risk of injury and therefore your body will not produce the necessary strength (force) to lift the weight. Therefore, look more at how well you can stabilise and stay tight under the bar with weights heavy enough that challenge but not break you to maintain tightness during your lifts. The real money in results during your training lies within the perfect balance of slowly progressing weights up that continually challenge you to maintain the necessary stability and the right posture to maximise your strength gains with a much lower risk of injury. See more

14.01.2022 There’s no better or more important feeling when you begin to truly love what you do in your training and lifestyle that begins working with your body than against it. It’s not about smashing yourself into the ground in the gym meanwhile life outside of it is also beating the shit out of you too. It’s been awhile since I’ve found the balance and love of my own training with running business, maintaining social friendships while still doing the things in life I love doing too.... Every day is about getting better and some of those days it’s about fine tuning your session to allow you to improve and grow which doesn’t happen if you’re constantly beating yourself into the ground, increasing your overall stress levels. Trust and be honest with yourself, if you’re really getting beating down and you’ve got your session, ask what can I do to improve me? Sometimes it’s business as normal, sometimes it means you have to drop to doing some breathwork to switch out of fight or flight or if everything is actually going well, you open up the opportunity to push yourself. Every day is progress not matter what, fall in love with the process of regulating where you’re at, fine tune your lifestyle and you’ll begin opening up the gates to push yourself further than what you thought you were capable of.

13.01.2022 Do you find yourself hating for what you did in the past and trying to rectify it by destroying yourself in the gym? It’s very easy to pick yourself apart when you find your not on point with your food, leading to a dangerous thought of I must push myself harder to make up for it. When you bring in hate and punishment, the chances of you taking care of your body is going to be extremely slim.... It’s easy to go down this road but this is the low road approach, building toxic relationships with your food, training and self. Health isn’t about punishment and hate, it is about celebrating your body and its ability to excel, fueling your body to take you to heights you didn’t think were possible and have confidence within yourself to withstand all challenges put in front of you. It’s okay to have bad days, no one is perfect, but what you do next is in your hands, do you punish yourself or take it for what it was, learn from it and continue on your journey of better health?

13.01.2022 Do YOU Want To Change Your Health & Life? Over 70% of humans live in a constant state of stress. Stress is everything in your external world that you have perceived a threat to your survival and in these tough times, that could mean a lack of human connection, financial instability, lack of physical exercise or insufficient food to power your body to complete the tasks to full capacity in the day. In a state of stress, you are always trying to change or predict an outcome (fo...cus externally) and will always dive into your lower mind where you’re conditioned to behave like you’ve always done. You want something different but the actions you take is the same. This creates a huge imbalance between how you think and how you act. Think of this imbalance or disconnection like a house that is divided against itself. If you think the same thoughts every single day, and for the most part, 80-90% of your thoughts are the same as the day before. Within your biology, your neurochemistry and your hormones, when your gene expression is equal to how you think, act and feel, if everything stays the same, therefore you and your life stay the same. Do you want to look in a year’s time and be in the same position you are in right now? Unfortunately, it’s where most people stay, because it is comfortable and familiar. However to change, you need to create new thoughts, new actions (behaviours) and new feelings that will change your biology, your neurochemistry and hormones that create a different life for yourself. Envision this: How would you like to feel every day? How would that person act every day? How would that person feel every day? When you’ve got a clear picture of what this looks like, it’s time to visualise it every single day and in your day, you act like this person.

13.01.2022 What Do You Do In The Face of Adversity? . Do you thrive under the pressure of things getting difficult? . Or do you waver and hide away?... . There comes a time in your training and health journey when things get real challenging whether it’s going to be the training load is really tough or life brings up lots of obstacles that make planning your meals and keeping your routines difficult. . These periods are inevitable and it’s the first big obstacle where a vast majority of people stop all together and end up shifting back to where they started or in a worse condition. . Learning to get comfortable that things are uncomfortable is where your biggest growth comes from. . Your best version of you is right on the other side but are you willing to stick it out to get there? . Lean in to what you want and be willing to get after it! See more

12.01.2022 Painful Cycle of Restricting and Binging All too common to hear, Pete don’t understand, I’m not eating much but still gaining weight. When looking deeper into it, this is exactly what is going on for the majority of people, including myself at one point where you don’t eat much at all, the hunger levels start to build, you begin to craving all types of food but you resist, for now, until it’s too much and your hunger levels are too high that you give in and consume anything a...nd everything in sight. Often leads to a negative feeling state of shame that lasts days and sometimes weeks after, you beat yourself up and instantly get back to doing the same thing. It’s a painful cycle that never ends but there is a way to stop this. One way I’ve helped some of my clients that’s worked really well is bumping up food during the week or early part of the day, which allows cravings to drop, hunger levels to stabilise and in the long run, reduces the binging which maintains a consistent level of calories and maintains your path towards your goals. If you’ve struggled with this, try it out and see how you go.

10.01.2022 We have two choices: to step into faith or fear. Both are the same in which we cannot see and have no idea what the outcome is going to be. Faith isn’t an absence of fear but you have choice in which you decide to step into and give power. Sure there’s a possibility of failure BUT there’s also a possibility of success! Fear comes from a place of self sabotage because there’s an expectation of failure and the other gets you to show up for yourself a...nd do the work because you have an expectation to succeed. So, are you going to let fear cripple you or take a leap of faith? See more

10.01.2022 Where Do Place Your Focus - Failure vs. Success? . Do you focus on past failures and see future endures as failures before you even start? . Or...... . Do you place your focus on future success expecting to thrive? . Wherever you place your attention to, you will be put your intention towards that thing. . Place a big meaning on your past failures like piling the weight back on, you’ll only see pain and loss, therefore acting in the wrong way against your true desires. . Focus on future successes and you’ll place your intention towards improving because when you think right, you act right. . So where are you placing your focus? . Peter Tsikas - www.barebonesstrength.com.au See more

10.01.2022 Show goes on! No dice on my first competition being cancelled but boy I’m so excited for more to come and an even bigger foundation being built for future competitions. It’s easy to be frustrated in times when things don’t go your way but what’s the benefit of that? Always focusing on the awesome things you can control is incredibly empowering and there are always things you can do for yourself that help you move forward. ... Move often, sleep well, eat nutritiously delicious food, take care of yourself and the people closest to you and you can take on any challenge that gets thrown at you. Coach Pete See more

10.01.2022 How should you progress? In a world of social media, too often people are eager to complete the most advanced movements because they want to emulate their idols. These people are most likely far more advanced in their training and spent years mastering their technique. Master the very basics by demonstrating control with high movement QUALITY when performing the foundational movements before you progress forward.... Starting off with the foundational movements first and consistently execute them successfully allows you to integrate more complex strength movements later on into your program with far more success than if you were to progress too early. If you have any questions or coaching inquiries, COMMENT or EMAIL me at [email protected]

10.01.2022 3 Red Flags you’re Exercising and NOT Training - TAG someone who loves a Exercise is simply a physical activity done for the sake of doing so with no real long term purpose or plan. Meanwhile training is a physical activity performed for a purpose towards achieving a certain performance goal (weight loss, muscle strength and size or athletic purposes). Identifying which one you are can be the difference between you achieving your goal and never quite getting there. 1 You ...decide what to train on the day - is happens more often than not and you wake up not quite feeling like training leg day or you’ll choose your exercises when you get to the gym. This is a sure fire way of not getting results. You never have enough time to adapt to your stimulus and you get a whole lot of nothing. Grab yourself a program that you’re able to actually complete and stick to it till the end! 2 You prioritize Quantity over Quality - when you talk about how fast you completed all 50 sets of legs or your session lasted more than 2hrs (powerlifters are an exception), you’re not training. Taking this approach will enviably lead to burning out or worse, serious injury! Focus on quality execution of your movements under suitable resting periods to get the most out of your training. Quality will always be more effective and sustainable than blasting as much as possible. 3 You use exercising as an excuse to eat more - when you notice you’re doing extra sets, reps or extra training sessions to burn off your cheat meat. This is a dangerous approach, leading to yo-yo dieting and an unhealthy relationship with food. Start looking at building a healthy relationship with food as a means to fuel and recover from your training. Look at the bigger picture instead of always trying to break even your caloric debt. If you have any questions or inquiries, DM or email me at [email protected]

10.01.2022 3 Things You MUST Be Doing When Starting to Train Again for Maximal Results. 1. Focus on Executing Great Movement - when you’ve had time off, your ability to execute good technique in any movement diminishes, increasing your chances of injuring yourself due to poor technique. But you’re in luck! If you had lifted for a long time prior, the chances of you regaining strength faster increases due to muscle memory. Be patient, focus on building your technique again then progressi...vely overload. 2. Do Minimal Effective Dose - biggest killer of progress is your inability to recover between sessions and after a period away from training, your recovery systems are not where they used to be. Too much too soon is a sure fire way to end up in the clinic or surgery. Minimal effective dose refers to the minimum amount of training to get a response to training. You don’t need to do minimal for long either, just enough to begin with so you can get all systems up and running for harder training. 3. Practice the habit of showing up - the hardest part of getting back into training is actually getting into the habit of doing it again. When you stopped, you taught yourself the habit of an unhealthy person and as such, much take the time to reintegrate back into a healthy lifestyle. Showing up is the hard part and when you’re consistently showing up, the how is much easier. Need help getting started? Visit www.barebonesstrength.com.au to learn more.

09.01.2022 True Value of Face to Face Repost from @physique_wise The Value of Face to Face Coaching... The world wants to go online, yet there is still immense value in face to face coaching. The exercise being performed here is a 1 1/4 Front Foot Elevated Split-Squat. You can see the @therealperformancecoach trying to put the emphasis on the quadricep of the front leg and maintain tension throughout the whole set.... Face to face coaching allows you to squeeze out the extra 1 percenters that people will often miss out when training alone. It’s very apparent that many people don’t know how to train correctly, so spending some time investing in your training can be massively beneficial to your results. Are you getting the most from your training?

09.01.2022 SUPER Easy Ways to Know You’re Making Progress? Many people make the mistake of thinking they aren’t making a whole lot of progress because the scale hasn’t shifted, when in actual fact it’s quite easy to identify the sort of progress you’re making through other means. Taking records through means of tracking weights through notepads or phone apps, taking videos of those lifts and photos of yourself can go a long way to judging how far you have come. Small progress adds u...p to bigger progress over time, if you can stay consistent in how you apply yourself to continue improving. If your goal is to drop body fat, look more for slowly increasing training volume and strength to preserve your muscle mass. Meanwhile, if it’s strength and size, follow these simple progressive overload principles to monitor your progress. If you have any questions or inquiries, email me at [email protected]

09.01.2022 The 5 Pillars of Building A Stronger, Healthier & More Robust Body. . The Holy Grail of building a strong and robust body is all about improving how fast you recover so you can train hard without feeling like you need a week of rest. . We do NOT get stronger in the gym BUT get stronger outside of it.... . Read that top one again. . Training creates a stimulus and actually breaks the body down, while recovery focuses on the 23hrs outside of training to repair the damage you’ve done to build a stronger body for the next day/week. . Be honest with yourself here, . Are you needing pre-workouts to give you a boost because you feel average created from a lack of sleep and high stress to get through your sessions? . Do you either stroll into the gym needing to get super pumped up or are you fired up ready to go? . What are some of the things that you need to be focusing on to increase your rate of recovery? . 1. SLEEP = 7-9hrs with plenty of Deep REM/non-REM is the most potent and effective natural steroid for building a stronger and healthier body. 2. Nutrition = adequate amount of good quality food to nourish the body and re-fuel it so you can perform at your very best. 3. Aerobic Capacity = the foundation for performance, it’ll boost your ability to recover from day-to-day, set by set, rep by rep. 4. GOOD PROGRAM = program tailored to your goals, where you are at and the right amount of volume that you can recover and go again from. 5. Parasympathetic Activity = stress is a fight & flight response which is great when we need to train but the recovery process kickstarts the moment you are done training, which is where the rest & digest system needs to kick over. That means stick away from stimulants post training, properly wind down from your day when getting home and taking care of yourself that help with getting into a calm state (meditation, reading, yoga, etc.). . So, how are you spending 96% of your day recovering properly to be better? . Peter Tsikas - Head Coach of Barebones Strength See more

09.01.2022 One Thing Most People MISS When Training. Training should never be to the detriment of your life but should always add value. Way too many times people do it think omg I have to train, which is completely the wrong mentality.... When you see something as a cost, you’ll never see the benefits and always the negative sides to things. I am grateful for the opportunity to train so I can better myself for the future. Shift your focus towards investing in yourself that continually adds value to you and your life. This will completely shift your energy and you’ll train with greater enthusiasm towards achieving a better version of yourself. Mindset is everything!

09.01.2022 Where Do You Break Down - Addressing Weak Points? It’s all well and good to lift heavy weight but if you’re smashing yourself in the gym without addressing your weak areas, you’re leading yourself to a sure fire way towards hitting a massive plateau or worse injuring yourself. Injury is one of the most common reasons people stop going to the gym:... I hurt my back I did something to my shoulder You’re only as strong as your weakest link and will be one of the most influential factors to how you progress in and out of the gym. How do you address these weaknesses - i.e. lower back/core strength? Simply, putting them into main lift variations that challenge your weak area (safety Bar Squats) and using accessories (reverse hypers, GHD Raises, hanging knee raises, bird dogs, etc) to build up your weaknesses. Want to learn more? Visit www.barebonesstrenth.com.au

09.01.2022 3 HUGE Factors that impact your ability to succeed for 2020! 1. Commitment - your ability to make a decision and go all in! Too many people only dip there toes in the water because from past experiences they’ve ended up failing but here is the thing, when you go all in on yourself and make the decision to change your life, you’ve changed your identity to one who has failed in the past to someone that succeeds. Have the confidence in yourself that you can win and ...get people around you that will help you get there. 2. Communication - how you talk to yourself when no one is looking is, do you talk yourself into the thing you want or self sabotage? Learning and understanding the root causes of why you self sabotage what you want is a big step to gaining your power back and confidence to move towards what you want to achieve because you can show up for yourself. 3. Consistency - there is nothing more powerful than being consistent and a critical part of that is developing the habits necessary to propel you forward to success. Consistency is paramount to any form of success and to get the results you want. If you’re in doubt how to build out your successful playbook, don’t hesitate to ask for help and get the right person in your corner See more

09.01.2022 Body Dysmorphia - Journey of Self Love and Really Mean It.. In one time or another, you’ve had a moment or even a period in time, some even going through it right now, when you’ve been infatuated with another person, whether it’s their success, achievements or pure beauty in how they look. You’ve done 1 major mistake, you’ve compared yourself to them, tending to minimise how you look in comparison to them, meanwhile exaggerating how amazing they are, lowering yourself and beg...in the downward spiral of talking to yourself negatively. Focusing on what you don’t have vs. what do you have is a downward spiral that greatly impacts on mental health and well-being. What can you do to catch yourself out of this spiral? See people as equals and understanding that just because someone has something or looks a certain way, doesn’t mean you’re more or less of a person, they are simply at a different part of their own journey with their own struggles. Focusing on your own mission and what your next steps look like to continue on your journey to improving yourself. When you’re focused on yourself, you’ll see yourself in a much greater positive light and truly learn to love yourself for what you do have vs don’t have.

08.01.2022 Do more of what you love in times of stress not less. When things get hectic people tend to drop the things that make them truly happy as a substitute for things they find unfulfilling, leading to a decrease in mood, energy and quality of life so it’s SUPER important to keep things you truly enjoy in life even under greater times of stress. Positive energy is contagious and even doing something small for yourself that brings you joy will flow on ...to those around you and spread through the community. Focusing on you is to the benefit of everyone too! See more

08.01.2022 The MOST flawed and unproductive thinking you can have. Haven’t you done this in your life before? Especially when it comes to your health and fitness. Goes something like this:... I’m going to eat super clean and exercise 5x/week Well, I can’t eat really well or go to the gym so I may as well do no exercise, have 5 biscuits, cake and whole block of chocolate right now Every time falling short of those ambitions and leading you to be super frustrated at the lack of doing none of what you said you were going to do. Not only are you frustrated at that fact but you keep going back on your word, leading to not trusting yourself more! Do something instead of nothing. Always doing something is going to lead you to progress more effectively than doing nothing at all. Ask yourself what little thing can I do really easily right now? It could be going outside for a walk around the block, or It could be adding one piece of protein in your breakfast meal, or It could be doing 2mins of meditation to wind down for a good nights sleep. Make it easy and do something!

08.01.2022 Two Major Reasons Why You Can’t Get Stronger Strength is the foundation for every physical fitness quality and there are two major underlying reasons why you’re not getting stronger and will stay stuck in a rout until you fix them. Firstly, your technique sucks. Now don’t your panties in a twist, everyone, even the most elite lifters work on their technique so throw ego away and start lifting right. No matter how much potential you have for str...ength, you will never be able to display it to its maximal potential until you nail down your technique, not to mention your risk of injury drastically decreases when you use the right technique. Coaches and experienced lifters have some of the best eyes for examining technique but if you don’t have either, you’ve got a wonderful device which you’re reading this on called your phone to record! The second is your weaknesses. You’re only as strong as your weakest link and what is weak has the potential to be injured. Generally speaking, weaknesses are mostly seen in the posterior chain (glutes, hamstrings, lower and upper back) and torso, which require more volume to build up properly to create a stronger and more robust body. Until you sort both of these, you’ll either hit a major plateau or worse risk getting injured that leaves you off the table to make any gains for awhile! See more

07.01.2022 Where Do You Give Your Attention to? It’s easy in time of uncertainty to focus on what you don’t have, what you’re not able to do and what is to come. This creates a lot of stress within the body that brings up emotions of fear, lack, scarcity, anxiety and negative emotions of any kind that continue to drill your immune system into the ground, leaving you exposed to illness and disease. What you give your attention, it grows.... Have you ever realised when you think of something so small that could go wrong it ends up something so massive and catastrophic in your mind? If you give negative emotions the attention, it will only magnify the problems going on and create a story so catastrophic in your mind that you feel like there’s no way out. Here’s the thing, it works the other way around too for positive emotions. Ask yourself, and wrestle with this. Is there a possibility that if there’s failure that there can be success as well? What would it look like if you were to succeed? How would you be acting? How would you be feeling if you knew you’d be successful? What you give attention to, you give power towards. Both fear and faith have something in common that neither things have happened yet and currently not real. Shifting your attention will shift how you think, act and feel, which creates the habits and momentum that will give you the best results even in chaos.

07.01.2022 The Alarming Signs You’re On The Verge Of Burnout//Injury/Illness. There are alarming tell tell signs that your body is telling you information you’re simply ignoring or have no idea about. Your body is screaming at you to STOP doing harm to itself and if you continue, the situation will get MUCH worse.... For each person, the situation can be very different but the signs are still clear. Some of the signs and serious implications: Skin flares up - acne, dryness. Brain Fog - reduced productivity (more time doing a task) and increased chances of making mistakes. Cravings - you find yourself being highly tempted to calorie dense and processed foods that increase your total consumption of energy compared to your daily physical requirements (weight gain). Mood Fluctuations - very irritable and snappy, which impact how you interact with family, friends and coworkers/employees. Whatever it is, pay attention to what is going on internally so you can act before reaching the point where you then have rehab, take a visit to the doctors office or potentially get into arguments with people that could’ve been easily avoided with a clear mind. Peter Tsikas - Head Coach of Barebones Strength www.barebonesstrength.com.au

06.01.2022 6 RED FLAGS Your Sleep SUCKS and Hindering Your Results. Sleep is a fundamental requirement for human health and increased performance yet, if you’re anything like a vast majority of people, your sleep quality sucks and it’s affecting your work, relationships, overall quality of life and results. Bad sleep affects your metabolism and hormones, with an increased desire for comfort foods that are higher in calories and lower in micronutrients that makes life of dropping body fa...t all more difficult than it already is. These are some ALARMING signs your sleep sucks and that you’ll need to troubleshoot it. 1 You wake up in the middle of the night - sometimes multiple times. 2 You have the urge to pee during the night. 3 You DO NOT dream (can’t get into deep restful sleep). 4 You crash hard on the pillow (your body is telling you it’s under high stress). 5 You wake up groggy. 6 You experience brain fog. Need help troubleshooting your sleep to help get great results? Visit www.barebonesstrength.com.au to learn more.

06.01.2022 Rituals vs. Routines . The difference between the both of these are not the actions but the attitude behind each action. . Routines are simply just actions you do daily like a morning shower or brushing your teeth but rituals have a much greater sense of purpose behind them and are non-negotiable.... . While routines are an accumulation of habits set of by cues that trigger a specific action regardless of your focus, rituals are done no matter whether you feel like it in that time and hone in on the total experience with much greater focus. . Rituals like going to the gym and executing the planned program because your focus is on the long term goal and how it feels as you work towards it or journaling what you’re grateful for because of its positive effects on your mental health and well-being. . Turning your routines into rituals requires conscious effort and when you bring greater awareness to the things you do constantly, you can take back the power to create long term sustainable changes in your life. . Peter Tsikas - Barebones Strength See more

06.01.2022 How to Bulletproof Your Training and Train Pain Free? More often than not, when it comes to selecting exercises, it’s easy to gravitate towards those exercises that you feel comfortable with, which means they are your strengths rather than your weaknesses. However, you’re only as strong as your weakest link and eventually something is going to break or best case scenario you simply hit a huge plateau.... Instead, aim to choose exercises that hit and target your weaknesses, building them up so much that you’re continually progressing forward with your risk of injury drastically decreasing. Some of the most common weaknesses of the human body for a good majority of people would be the posterior chain (calves, glutes, hamstrings, lower and upper back) due to living in such a front dominated world of sitting. Build yourself a strong and robust body so you can train harder and perform at your highest level. Want to build bulletproof body? Visit www.barebonesstrength.com.au for more details.

06.01.2022 How To Finally Lose Weight & Have The Healthy Body You Want for GOOD this New Year? Ask yourself first, how much do you value your health? Out of 10, how important is it to you?... The BIGGEST problem people don’t seem to realise is even though they say they value their health, in reality, things are quite the opposite. The saying actions speak louder than words holds true in this case, whereby you say you value your health yet you have the actions of an unhealthy person. Getting to sleep late, binge/restrictive eating, not drinking enough water, not allowing enough downtime to recover, not getting out in the sun and allowing others to step over your boundaries are just some of the many actions people do that take them away from what they value. If you stay committed to the actions of an unhealthy person, you’ll continue playing out the story and never see the change that’s required to have a long lasting result. What You Think You Value vs. What You Truly Value (your day-to-day actions) are what is the biggest telling sign of whether you’ll change in the long term. Stay true what you say you value and you’ll break the cycle of New Year New Me I’m going to get in shape when the next year rolls round. Peter Tsikas - Head Coach of Barebones Strength. www.barebonesstrength.com.au

06.01.2022 How Good Is Your Core? First and foremost if you think abs are what makes a good core, you’re only a little bit right and missing a huge piece of why you’re breaking down with lower back pain or missing lifts at heavy weight. Your inner unit or deep core is made up for 4 important muscles/muscle groups that are so vital for a strong spine that’s resilient to injury. There are:... 1. Transverse Abdominis 2. Diaphragm 3. Pelvic Floor Muscles 4. Multifidus You can have strong outer unit muscles like the lats, glutes, hamstrings, adductors, erectae spinae and obliques (plus more) but if you don’t have everything firing together, your chances of getting stronger diminish and likelihood of injury increase. Client @rhyslangford working through a regression on the bird dog to fire up his inner unit and moving away from lower back pain along with better technique of his lifts. If you ever wondered why you’re breaking down, visit www.barebonesstrength.com.au and schedule in a 30mins assessment.

05.01.2022 How do people maintain their health year round? There’s no secret that people who maintain optimal health year round all have similar habits. Sunshine - exposing your skin to the sun daily is a super powerful tool to improving your health and mood straight away. We are getting into summer now and you see so many people becoming almost happier. This is no small part than being out in the sun, which gives you a great amount of energy while also helping you sleep like a baby ...at night. Always moving - moving your body regularly increases your metabolism or total daily energy expenditure, gives you energy and plays a huge role in a having a healthy mind. Taking 5-10min walk breaks in between your day can go a long way to improving your health. Eat well - non-processed, nutrient dense foods pack a real punch in terms of boosting your energy levels from all the various micronutrients your body needs to thrive. Your body is less likely going to over consume these types of foods and therefore packing too much weight in the long term is far more difficult. Practice mindfulness - healthy people are more conscious of what they are doing, how they are thinking and what they are feeling. When you’re more mindful of the thoughts, feelings and habits you do everyday, the more power you have to change it. e.g. being aware you binge eat when you’re bored or emotional. Unplug from technology - everyday you are littered with messages from friends, family, work colleagues and whatever the world wants you to think. Unplugging from it before bed or in the morning has been shown to decrease stress. People who are healthy, tend to unplug regularly to help unwind from their day.

04.01.2022 Blueprint to a Successful Health Journey This is the no bs way to getting the results you want and not some fancy magic pill that other people claim works. In no particular order, these are some major things that will drastically improve your health and life. Be more physically active - both in the gym or out of the gym! ... Drink 3-5L of water Sleep 7-9hrs. Eat predominantly Whole Foods. Connect & Laugh a lot with others. Be grateful for what you have in your life right now. Enjoy sex. Be willing to do the uncomfortable inner work that’s stopping you from being the person you want to be. Always reflect what’s been going well and what needs to improve. See more

04.01.2022 How to Create Change that’s EASY? Changing is usually thought of something that’s difficult and though changing habits that have stuck for a long time is challenging, there’s one fundamental trick to making the process of changing from a person who has lost their way in health or life to someone who lives a healthy life and that’s the way you identify yourself. If you’re still struggling to change your habits for the long terms, it simply means you’r...e committed your old identity and without changing it, will inevitably fall back to your old habits. Saying to yourself, you are someone who doesn’t miss a workout or who is physically active is just one big identity shift that can help you become the person you want to be. See more

03.01.2022 Breaking the Vicious Cycle One of the biggest problems faced amongst those people gaining some weight over this period being at home more, is the vicious cycle that accompanies it, as it impacts how you feel and how you look. In one period or another, people have gone through this process, regardless of whether you’re an athlete or weekend warrior looking to get healthy but unsure how.... The biggest reason why people become successful at breaking the cycle, some breaking it for good, is both taking action to shift how you feel while working on how you feel about yourself. It’s easy to beat yourself up about not training right now, however it’s simply fuelling the fire of negative behavioural patterns. You can dwell on the fact you haven’t done much at all or you can put your focus on what action you take next. It can be as simple as doing something like having your joggers ready to go near your bed to go for a walk or doing some home exercises with bodyweight/equipment. Actions begin shifting your mind and how you feel about yourself, which builds momentum the opposite way and inevitably breaking the cycle.

03.01.2022 Can Lose Weight but Struggle To Keep It Off? . Do you find yourself able to drop weight but something always happens that leads you to stopping all together and being back to Point A? . You were able to smash the gym 5x/week, eat super healthy and do everything perfectly to a tee yet just fell off the wagon?... . If you’re anything like 95% of people, you’ve fallen into the trap of going all in for a short while yet had no plan or idea of whether it was going to be sustainable for the rest of your life. . It’s easy to drop weight (outcome), as the statistics show 6/7 are successful at doing so but the rate of bouncing back is HUGE! . The problem isn’t getting to the result and clearly more about the ability to sustain it long term. . Without a long term focus on building your behaviours, shifting your mindset and creating a routine that’s sustainable for you, the same old story is going to happen when you kickstart your New Year Challenge. . Do you want to change the story and have a result of feeling confident and happy in your body for good? . It’s time to focus on the bigger picture and positively change your life forever. See more

03.01.2022 How Much Do You Know About Your Technique? . Do you just rush through an exercise to get it done? . Do you attempt to fully maximise the muscles you’re trying to work on?... . Focusing on technique should priority 1 for anyone looking to build strength, size, power or speed. . When technique breaks down by losing positioning and posture of your joints at certain periods of the lift, energy is wasted away from the weight lifted and compensations start to arise. . Think for a second about this, what do you do if you have a leak in your plumbing? Do you leave it to do more potential damage and waste valuable money later fixing the mess it created or do you find someone to fix it? . Efficiency is critical to ensuring all your efforts to produce strength are going through your body and into the ground to move your body, barbell, kettlebell, dumbbells or whatever you’re using as effectively as possible. . Put your sole focus on optimising technique and you’ll find your joints don’t ache, your muscles feel like they have been working harder and you’re potential for growth is maximised! See more

03.01.2022 Biggest Misconception - Getting Stronger... Common mistake is thinking you need to beat yourself up in the gym and get stronger in your session. Fact of the matter you gain strength with recovery.... That requires having enough good food to give your body the energy to repair and grow from your session that actually makes you weaker in the moment. Without good sleep and nutrition, you are missing out on all the gains your body could have to get stronger and build muscle. Muscle is expensive to the body, which means it takes a lot of energy, so it’s one of the last things your body will need to build and therefore you need to give it enough fuel to create change in your body. If you’re wondering why after all the effort you put in the gym and not improving, bumping up your food intake by even about 100-150cals and improving your sleep quality will go a long way to breaking past your plateaus.

02.01.2022 Hey, hi, how are you doing? . Been a hot minute since I last posted so thought to give you a quick update. . I have been working under the scenes and taken a welcomed break from social media to unplug and reconnect with self and others close to me, which has come to a greater well being and mood overall.... . Since last cancellation of my competition, I still have the goal of completing one in the near future but in the meanwhile, enjoying my training without a super serious goal like the last 4years has be extremely refreshing! . What have you all been up to since the lockdown? What have you enjoyed or become more grateful of since? . Pete See more

02.01.2022 Life is merely a long term education teaching up multiple lessons about ourselves and our experiences with others. This experience is just teaching us exactly what we need to know to become the person we are supposed to be in the future. Everything happens at the right moment it’s supposed to happen and you may not know it right now because you may be in a lot of pain, but, in the foreseeable future, you’ll look back at this time and have the ah huh moment because everything ...will make sense. Sit with yourself right now and figure out, what am I learning from this experience right now? No longer are you the victim of life but you’re becoming the victor of life and this is part of your winning story.

02.01.2022 Struggling for Motivation? Motivation doesn’t come out of thin air but through purposeful actions that move you towards the healthy person you want to be. Each action leads to small wins and small wins accumulated over time with consistency leads to HUGE progress.... How motivated and confident are you going to feel when you’ve stacked all those wins with momentum driving you so hard forward? You will be unstoppable, looking back in 12months time shocked at how far you’ve come with motivation for greater success. Motivation is built through action, so what actions are you going to take to become the healthiest, happiest and most confident self? See more

02.01.2022 Another great episode with the boys @podcastoffthetrack is LIVE and had an blast talking about the programming around injuries, importance of off-season training for injury reduction and long term planning for high performing athletes Go Have A Listen - LINK IN MY BIO

02.01.2022 What It Means to TRANSFORM Your DREAMS Into A Reality? Goals have zero meaning without attaching action that moves you towards them. In the sphere of health and fitness, it’s saying you want to lose weight but commit yourself to have terrible eating habits, you want to build strength but you commit yourself to not exercising to build strength or you want to have better sleep but commit yourself to spending your time to watching TV the moment before going to bed.... If your goals mean something to you, it’s about creating a plan and taking action that will help you achieve them. Committing yourself to take action, your dreams of feeling healthy, comfortable in your own skin and self become a real reality. Each step you take is one step closer to achieving real success that builds confidence and momentum with a self belief that is truly unshakeable in the face of adversity. Action is the true driver, but it’s a choice you must make. Are you going to continue telling the story of what you wish you had or are you going to be the person that in the future will be telling others how you’ve transformed yourself. Need help taking the right steps towards a better and stronger self? Visit www.barebonesstrength.com.au for more information.

01.01.2022 The Real Reason You Haven’t Created Your Ultimate Body. . It’s seriously not a secret in how to truly become your healthiest version of yourself with more information about the human body than ever before BUT why haven’t you got it yet? . The stats for obesity in Australia is on the rise even with better information too so what’s the real issue here?... . You know you should be eating right yet still don’t. . You know you should be exercising but when it comes to doing it you find an excuse to not do it. . You know you should get more sleep but decide to binge watch more Netflix, to wake up feeling groggy and can barely think. . The answer is you’re stuck in your own way and even though you say you value your health, what you do from a day to day perspective doesn’t serve you and your body. . When you stop getting in your own way is the day you truly change your life. . I’ll be honest with you, I’ve been there before. . Days where I say to myself I couldn’t be f***ed to train or I could watch one more show but each time I train anyway and get some good sleep because I know how good I’m going to feel working towards the person I want to be. . It’s not easy but learning to get out of your own way it’s going to be the catalyst to change not more information. . Want to learn what’s getting in your own way? DM me for more information. See more

01.01.2022 3 Red Flags you’re Exercising and NOT Training - TAG someone who loves a Exercise is simply a physical activity done for the sake of doing so with no real long term purpose or plan. Meanwhile training is a physical activity performed for a purpose towards achieving a certain performance goal (weight loss, muscle strength and size or athletic purposes). Identifying which one you are can be the difference between you achieving your goal and never quite getting there. 1 You ...decide what to train on the day - is happens more often than not and you wake up not quite feeling like training leg day or you’ll choose your exercises when you get to the gym. This is a sure fire way of not getting results. You never have enough time to adapt to your stimulus and you get a whole lot of nothing. Grab yourself a program that you’re able to actually complete and stick to it till the end! 2 You prioritize Quantity over Quality - when you talk about how fast you completed all 50 sets of legs or your session lasted more than 2hrs (powerlifters are an exception), you’re not training. Taking this approach will enviably lead to burning out or worse, serious injury! Focus on quality execution of your movements under suitable resting periods to get the most out of your training. Quality will always be more effective and sustainable than blasting as much as possible. 3 You use exercising as an excuse to eat more - when you notice you’re doing extra sets, reps or extra training sessions to burn off your cheat meat. This is a dangerous approach, leading to yo-yo dieting and an unhealthy relationship with food. Start looking at building a healthy relationship with food as a means to fuel and recover from your training. Look at the bigger picture instead of always trying to break even your caloric debt. If you have any questions or inquiries, DM or email me at [email protected]

01.01.2022 Routines in Isolation? With gyms wiped out for the time being, a lot of people are feeling lost without being in the routine of training and daily life, however just because things change, doesn’t mean all your routines get wiped with it. When do I train?... When should I now be eating? What foods should I be having? Things shouldn’t totally change really. Having a routine is paramount no matter where you are or what’s happening around you, putting the control firmly in your hands. Routines simply combine multiple habits that will either help or take you away from the person you want to be so keep all the things in your life that serve you and take out the trash on others. Morning routine is all about winning the day and it can look like this: 1. Wake up 2. Meditate 3. Cold shower 4. Daily movement, i.e. walk/train 5. Get some sun 6. Have breakfast All of these habits help serve you by doing all the self care and mental/physical preparation for what’s to come in the rest of the day by putting you in a great mood because you’ve served yourself first, ready to help others.

01.01.2022 What’s Your Relationship With Training? Like food, there is a fine line between having healthy relationship with exercising and obsessing over it to the point where other parts of your life that are highly valuable are hindered. There comes a point in training when it can become overly excessive and instead of it becoming beneficial to your health, exercise can add to whole host of stresses going on in your life.... Having a healthy relationship with training is knowing the difference between creating fatigue to grow and listening to your body telling you that you must rest. If straying away from your usual routine every once in awhile like going away on holiday causes you to get upset and puts you into bad mood, it’s a good sign you use exercise as a crutch for other things in your life rather than allowing it to help you thrive in life. A healthy relationship to exercise shouldn’t be quick fixes or feeling like you have to train but should be looking forward to training as a means of self gratification and enjoyment of the opportunity to improving yourself.