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25.01.2022 With everyone heading outdoors and cleaning the shelves of all fitness equipment, the obvious question then becomeswhat the hell do I do with it?? Short Answer. Dont overcomplicate things!! You can get creative with the workout methods, you dont have to have a tonne of equipment or use fancy exercises... Here we look at a modified version of German Volume Training or GVT as its well known as. You can just Superset basic Push Pull patterns: A1: Squat Thrusts (Push) A2: Pull Ups (Pull) B1: Snatches (Pull) B2: Dips (Push) Block A1:A2 Perform A1 for 10 reps, without resting go straight in to A2 for 10 reps Rest approx 1-2min Repeat for 5 sets Block B1:B2 Perform in same fashion as above 5 sets of 10 reps, superseding B1 and B2, resting approx 1-2min between sets Use the modified exercise at the end of the video as substitutes Head on over to my YouTube Channel for the extended version where I show you a couple of alternative exercises to substitute https://youtu.be/VuQugX63nZI Dont forget to subscribe because I will adding more content during the coming weeks as well as some special previously exclusive content coming soon. If you want to keep your training going while the gyms are shut, make sure to DM me and Ill forward you through some options. There is still some one on ones available and I will be making an announcement soon regarding The Silver Fox Project so keep an eye for that.

25.01.2022 No intro necessary. I think the title says it all.

24.01.2022 The Stories We Tell Ourselves Yesterday was one of those times where you dont know if you make an impact on your kids life, or if they just think my god, does this old man have an off button Im happy to report though, I think it might be the former.... The conversation after school went something like this "Ohh. I hate training" Why do you hate it? "I dont know, I just do." You see, the boys had been given a task which some were finding hard, while others were succeeding. He didnt hate the training, he just hated he had to do this task. A task he doesnt think hell be able to do. But even after we talked about it being just a matter of practice I decided to frame it another way. I asked both my boys if there was anything in life they feel like theyre not good enough at? After some back and forth, it all came down to this. He thought he wasnt good enough to be where he was. That he wasnt good enough compared to everyone else there. That he didnt deserve to be there. In short. The story he was telling himself was...I cant do X therefore, Im not good enough. Im not good enough... Sound familiar? The story, even us as adults tell ourselves. Every single day. I dont have what he has, so Im not good enough. I dont look like they look. So Im not good enough. I cant do what they do. So Im not good enough. So we walked through the process. The process of, is this story hes telling himself true? What things has he done that shows that he is good enough. What has he achieved that tells him that the STORY he is telling himself is simply not true. Why that one little thing that he is challenged at doing at the moment doesnt define him as a person. As a player. It doesnt define his self worth. And when he started to see he was good enough. He was worth it. We started to rewrite his story. I am good enough. And this is just a challenge to show me that I am that person who can step up. Not to look at challenges in life like this as "I hate it". But to look at it as a chance to step up and say "Ive got this." Theres nothing I cant do. Its not that I dont have the talent for it. Its not that Im not good enough. Its just that I need to put in the time. I need to put in the reps. Thats it. Nothing more. Just a few extra reps. Small things day to day. The story he was telling himself was holding him back. It had nothing to do with skill. Or talent. But the story. The story we all tell ourselves. You see, you can become an expert at anything. If you put in the time and effort. But that feeling of not being good enough, or not deserving enough, can cripple you for life. This morning I received a text. He just doubled his PB!! Most likely nothing to do with our talk yesterday, but Im taking it as a win at Dad Life. What story are you telling yourself thats holding you back?

23.01.2022 Dont ever underestimate the importance of nutrition in injury prevention Here is some great info from Andrew Cuff in online lecture on Rotator Cuff related Shoulder Pain, and the lifestyle / diet factors that lead to week tendons. Nutrition is often a forgotten as a critical part of the rehab / injury recovery process too.... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642618/ Wouldnt it be good if there were physios out there who were qualified in nutrition, rehab AND strength training....

23.01.2022 **WARNING long end of year / start of year post** ***this is the first and possibly the last time you will EVER see me post a selfie*** The last few years havent really gone to plan...Continue reading

23.01.2022 Its Protein Week!! Part II Remember, there were 3 things you always need to look at with your protein intake: 1. Quantity... 2. Quality 3. Timing Today we cover Quality Its not just the amount of Protein each day thats important. Its quality is a huge factor in how effective it is. Its also something that often gets left out when discussing protein intake. Everyone in The Silver Fox program gets everything meticulously calculated out to their specific needs: How much they need according to their age, sex, weight, activity levels, overall food intake And everything laid out in a simple and easy to use format. 1. Detailed daily plans 2. Different protein selections to choose from 4. Easy to measure food exchanges to make sure they are getting enough of the right type and quality of protein. 5. There are online calculators and easy to use charts to use. All of it designed to make it quick and easy to get everything you need to get the right amount of protein each day and maximise the results. If you want more information on whats included click on the link here https://www.canva.com//DADwkl/fKue-g3lbaiL2NuglMEzCA/view

21.01.2022 TBT to when I was writing articles for Australian Ironman Magazine Cannot for the life of me remember the issue. But Im sure its about 10 years old and I have copies buried in a cardboard box in the shed somewhere. Its good to see that material covered here is still relevant even today. ... We may have fancy terms these days like Minimum Effective Dose and Maximum Recoverable Volume. But science is still in progress and the discussion is as heated as ever when it comes to - how many sets / reps you need for maximum growth - do you need to train to failure - frequency of training

20.01.2022 Want ideas for a Whole Body Workout No Bench Needed! Front / Back Split Front Muscles i.e. Chest / Quads / Biceps... Back Muscles i.e. Back / Hamstrings / Triceps Completed 3-4 Times Per Week A1 - Floor Press A2 - SquatsA3 - Standing Bicep Curls Performed as a Tri Set Resting 2 min between each round Perform 3 sets B1 - Chins / Pull Ups B2 - One Legged Deadlifts B3 - Skull Crushers Performed as a Tri Set Resting 2 min between each round Perform 3 sets Etc Reps can vary depending on what exercise and how much weight you have and the tempo used Watch the full video here: https://youtu.be/l2JTqFxzGX8 Dont forget to sign up to weekly newsletter for all the latest articles and news https://mailchi.mp/ff6f264a0574/x70mu8us4f Sign up Silver Fox Program: Only 39 / week No initial start up fee for first 10 subscribers!! SAVE $200 (only a few left remaining) https://form.jotform.co//silver-fox-subscription-credit-ca

20.01.2022 If there was one thing you could start today that would immediately Reverse Your Testosterone levels back 10 Years Boost Your Metabolism... Accelerate Your Fat Loss Decrease Your Risk of Injury by up to 60% Improve Your Performance by up to 20-30% Decrease Your Risk of Heart Disease, Cancer, Diabetes and Alzheimers AND It required absolutely No Effort, No Workout, No Gym and Costs You Absolutely Nothing, Would you do it? Sadly, I honestly dont think you would. But Im going to do my best to convince you...

20.01.2022 Meet Dave Dave is 53 Dave is a pilot ... He sometimes has to endure long flights with crap food and no chance to train. He suffers from insomnia and sometimes doesnt sleep more than 1-2 hours on a bad night. Dave also suffers from severe and sometimes (in the past anyway) crippling low back pain. BUT... Dave is also an absolute weapon. Dave doesnt make excuses. He turns up to training no matter what and gets the job done. Hes focused. Hes motivated. And dedicated to being the best he can possibly be. Dave is now - Dominating his back pain. - Hes on top of his diet, no matter the travel. - And hes been working on his meditation and sleep strategies to better improve his sleep quality. Dave is also one of the nicest, warmest and softly spoken guys you will meet. Who often stays back AFTER his training sessions to train with any one of his 4 nephews that want to train that day. You definitely want to be more like Dave. He is the walking embodiment of what a true Silver Fox is all about and what the program was created for. Daves goal is to be under 10% body fat. A goal hes always wanted to achieve, but has never really committed to. A special pact was made between Dave and someone you will also meet in future. And the Silver Fox program was born. He is now on track to become one of the very first people to be indoctrinated in to the Silver Fox Hall of Fame. If you want to find out more about the Silver Fox Initiative, click here http://www.thecouragecorner.com.au/serv/silver-fox-program/

19.01.2022 Game Changers??...seriously. Ok. Im about 15 min in to Game Changers on Netflix and I seriously cant continue any further without giving my first impressions. Here are some of my favourites so far... - "I was confused about how his meat free diet could possibly give him enough energy "...Continue reading

19.01.2022 Hey Guys Want to know the quickest way to destroy your testosterone levels? Hint: If youre a middle aged male in a high stress job whos training for your next triathlon, doesnt sleep much and enjoys a drink to relax... Then you got A LOT to worry about How many on this list are you currently doing? Im looking for 2 more motivated middle aged guys to join The Silver Fox Project Find out more below https://mailchi.mp/d881771f2868/silver-fox-challenge-2

19.01.2022 3.8% body fat drop. And thats just in the last 4 Weeks!! ***6 Week Challenge Update*** Weve just finished week 4 and the results are in ... Scotty has maintained his enormous lead with those results above, but Tom is not far behind now. The females have also taken it to the next level. Ive had to extend the table for them to accommodate the top 10, not just the top 5, because its so freaking close! Its worth noting that every single male in that top 5 are over the age of 40 (a couple considerably so) and theyre achieving great results. The Silver Fox Program for the boys is thundering along For any male over 40 that achieves 10% body fat, they will get their Silver Fox award and also be placed on the Silver Fox Wall of Fame. Not only that, for anyone that achieves this goal, I will also be donating $100 to Beyond Blue So come on Silver Foxes, live up to your name and lets do some good for mens issues around the country too! Any of you boys over 40 interested in the Silver Fox Initiative check out http://www.thecouragecorner.com.au/serv/silver-fox-program/ Contact me for a free initial consult Results are amazing in just the last 4 Weeks. The level of commitment is unbelievable. Well done to everyone so far. Cant wait to see what the next couple of weeks hold.

18.01.2022 Programs dont have to be fancy to be effective Its sometimes too easy to get caught up with the latest "shiny new thing" or instagram exercise variation, you can often forget the basics. German Volume Training has stood the test of time for one simple reasonit works.... Its simple and easy to implement. Its easily adaptable if equipment is limited. And, its extremely effective. GVT, also known as the 10 sets method, started in the mid 70s and was often used during weight lifters off season as a foolproof method of gaining some quality lean mass...fast! I remember being on holidays one year. The hotel gym had the obligatory "multi station" and a few DB that went to 10kg. This is the method that saved me through the week. The simple premise is, you will only be doing two main exercises for 10 sets of 10 reps each. The key is, stick with ONLY these 2 exercises for the full 10 sets of 10 reps. You are aiming to build fatigue over the period of the sets with the one exercise and it wont have the same effect if you change it to exercises for 5 sets of 10, for example. See the attached video to see it in action. I will be giving away a FREE full weeks workout template of German Volume Training for the next 3 days only. The template outlines the Exercises, Sets, Reps, Tempo, Rest Periods, Weight Calculations, Total Weight Lifted and Workout Density. All you need to do is sign up to The Courage Corner Newsletter at www.thecouragecorner.com.au and Ill send through the free template.

18.01.2022 The Man Maker Or in 2019 - the non gender binary cis trans zee patriarchy manspread maker Whatever you want to call it, its still one of the best Kettlebell Sequence exercises around... Remember our last post about Compund Movement Sequences? This is one of the best you will find: Renegade Row Push Up Jump In Clean Squat Press Thats just ONE rep. Repeat. You cant ever complain about not being able to fit a whole body workout in to a short amount of time again. Even just 5 minutes of this - which I wouldnt recommend btw - will have you on the floor tasting your own blood with every breath. Ive only got 3 more places for the next challenge starting 13th Jan 2020 Sign up to the newsletter here for regular news and updates and to find out more info https://mailchi.mp/d881771f2868/silver-fox-challenge-2 Or email me at [email protected] to register

18.01.2022 Dont eat carbs at night? FALSE Protein shake immediately post workout ensures gains? FALSE But. Somehow the above myths proving nutrient timing wrong also prove it right. ... This article is about how nutrient timing still matters and explores the research on optimising nutrition for body composition AND performance.

17.01.2022 Hahaha. Whats that I hear you say? Mr "I dont do cardio" writes a blog post on when to do cardio? Well, if you REALLY have to do it, heres when to do it to get the most benefit for fat loss.

17.01.2022 Week 2 results of our current 6 Week Challenge are in, and the results are just awesome. Everyone in the top 5 has dropped AT LEAST 1.5% BODY FAT in just 2 Weeks! Such a big congratulations to everyone so far, youve seriously blown me away with how well youve started.... Ive attached the top 5 in each category. But everyone is doing such a great ob. Top Male - has lost a huge 24mm on their skinfolds (a measure of their body fat) - This was a 20% in their skin fold total! - This translates to 3.8% body fat drop. (I am aware of the limitations for skin folds and % bf calculations but the drop is substantial in any book) Top Female - dropped a huge 15.8mm - which was a 15.5% drop in their total - Or 3.3% on the body fat / skin fold formulas. IM LOOKING FOR 5 HIGHLY MOTIVATED MALES OVER THE AGE OF 40 to take part in an exciting new project Ive been working on. It starts Jan 13th. You can register your interest here https://mailchi.mp/d881771f2868/silver-fox-challenge-2

16.01.2022 One of the biggest mistakes youll ever make while being injured is to "rest" Check out my latest article on not only why you shouldnt be resting, but 3 reasons why you should actually be training harder.

15.01.2022 This week is Shock Week for our Silver Fox Project Were incorporating a range of different extended set techniques to try and get the most out of reach exercise and each workout One of the favourites is Rest Pause, for one simple reason...IT WORKS!... And it SAVES TIME. If youre running low on workout time and still want to get amazing results, try and incorporate the following in to your workouts

15.01.2022 ISOLATION WORKOUT SERIES!! Here's another advancement on a previous theme Complete Full Body Training Split... NO Bench Needed NO Chin Up / Dip Bar Needed All you need is a couple of KB’s / DB’s It’s a variation on a previous split posted last week Sticking with the Front / Back Split Theme, this time in a 2 Day Split format Day 1: Front Facing Muscles Chest / Quads / Biceps Day 2: Back Facing Muscles Back / Hamstrings / Triceps To Be Completed 4 Times Per Week i.e. Monday: Day 1 Tuesday: Day 2 Thursday: Day 1 Friday: Day 2 Performed as straight sets with heavier weights Reps can vary depending on what exercise and how much weight you have and the tempo used Watch the full video here: https://youtu.be/ceURJSiUQ3w Don’t forget to sign up to weekly newsletter for all the latest articles and news https://mailchi.mp/ff6f264a0574/x70mu8us4f

14.01.2022 **Rate My Click Bait Titles!!** Ever wonder why it’s getting harder and harder to shift the fat even though you’re not eating as much as you used to? Have you ever been told you have a slow metabolism and thought I have no idea what the hell you freaking mean and what exactly do I do about it?... Why is it you lose 5kg on that detox, only to regain it all back and then some in the next few weeks? Or have you ever wondered why those PT’s you follow constantly say you need to cut calories to lose fat while simultaneously boasting about how many calories they eat, and they look so shredded but if you try you blow out like a bloated warthog? Or maybe you answered no to all of those questions and wondering why the hell you are still reading Either way, this is still important stuff for you to know. In this upcoming series we are going to explore the science of how your body reacts to a calorie deficit, how your metabolism actually works and what is the best way to approach fat loss so you can keep these post Covid kilo’s off for good!!

14.01.2022 So... Obviously you all know by now the gyms are shut. Its been a pretty rough day for everyone in the industry and the next few months are going to be even more so ... The big question for a lot of people is the obvious, so what now? Heres the next phase as it currently stands for The Courage Corner

13.01.2022 ISOLATION WORKOUT SERIES!! Heres another advancement on a previous theme Complete Full Body Training Split... NO Bench Needed NO Chin Up / Dip Bar Needed All you need is a couple of KBs / DBs Its a variation on a previous split posted last week Sticking with the Front / Back Split Theme, this time in a 2 Day Split format Day 1: Front Facing Muscles Chest / Quads / Biceps Day 2: Back Facing Muscles Back / Hamstrings / Triceps To Be Completed 4 Times Per Week i.e. Monday: Day 1 Tuesday: Day 2 Thursday: Day 1 Friday: Day 2 Performed as straight sets with heavier weights Reps can vary depending on what exercise and how much weight you have and the tempo used Watch the full video here: https://youtu.be/ceURJSiUQ3w Dont forget to sign up to weekly newsletter for all the latest articles and news https://mailchi.mp/ff6f264a0574/x70mu8us4f

12.01.2022 Hey Everyone Heres a quick msg on how Ill be moving forward in the interim. Ive got an awesome special offer on The Silver Fox Program, limited to the first 10 people ... This program is suited perfectly to the current climate Check it out below. Also doing some outdoor one on one sessions (implementing restrictions with distancing, etc for obvious reasons) Ill keep some more online content coming your way Thanks for all your patience and thoughtfulness this week. Looking forward now to moving ahead

11.01.2022 Yep. Theres no getting around it. Getting older sucks. As you age it gets harder and harder to lose the belly fat. Harder. But not impossible. Here are 3 Things You Absolutely MUST Do If You Want To Strip Fat After 40

11.01.2022 Each week on The Silver Fox Project there are different areas we focus on. Be it something to do with nutrition, exercise, stress management, sleep This week its protein week. There are 3 things you always need to look at with your protein intake:... 1. Quantity 2. Quality 3. Timing Well cover these over the next couple of days. Everyone in The Silver Fox program gets everything meticulously calculated out to their specific needs: How much they need according to their age, sex, weight, activity levels, overall food intake And everything laid out in a simple and easy to use format. 1. Detailed daily plans 2. Different protein selections to choose from 4. Easy to measure food exchanges to make sure they are getting enough of the right type and quality of protein. 5. There are online calculators and easy to use charts to use. All of it designed to make it quick and easy to get everything you need to get the right amount of protein each day and maximise the results. If you want more information on whats included click on the link here https://www.canva.com//DADwkl/fKue-g3lbaiL2NuglMEzCA/view

11.01.2022 Heres one of the simplest things you can do today to feel better and improve your health. And I guarantee most of you are NOT currently doing it. I cant believe I have to tell you this....DRINK MORE Its so mind numbingly easy, most of you overlook it. EVERY SINGLE DAY.... Each week of our Silver Fox Challenge we focus on little micro wins, game changing habits that are so simple, but build over time to change your health and fitness. This week its our fluid intake One of the quickest, easiest, simplest wins is to get on top of your fluid intake. You will feel better for it. Ive written about it before, but mild dehydration (1-3% loss of body weight from fluid) can impair physical performance and brain function. But theres a whole host of other reasons why you should make sure youre well hydrated. - You want to help flush your toxins, use your bodies own in built system? Drink more. - You want to reduce water retention? Drink more. - You want to keep your digestive system working better? Drink more. (Yes, it works for babies, you are the same, if you are dehydrated, you will get constipated) - You want to help prevent kidney stones? Drink more. (You have to think about this $hit now youre getting older) Your fluid intake includes coffees, teas, etc. And also the fluid contained in the foods you eat. So, as a guide to how much you should be drinking, I have attached a couple of calculations for you along with some examples. (Note: I recently just got my apple pencil, so Im writing EVERYTHING at the moment). You may need to add some more to this amount if you live in Queensland because its SO FREAKING HOT!!!! You can add some lemon in it and have it first thing in the morning if you think its going to make a rainbow shoot out your butt. I dont care. Just do it. Drink more fluid. Starting today. Every day. For at least a week. I guarantee you will feel better for it.

09.01.2022 Ok guys listen up! There is seriously a silent epidemic affecting most, if not all of you! There is one key thing you are missing out on that will help you... Increase Strength and Muscle Mass Decrease Body Fat Improve Heart Health and Decrease Risk Type II Diabetes Increase Your Sex Drive Improve Your Mood And Im going to bet you arent up to standard when it comes to having enough. Yes. Were talking about Testosterone. What does it do? The problem of not having enough. And the 10 science backed ways you can boost yours naturally.

09.01.2022 Its Protein Week! Part III... Remember, there are 3 things you always need to look at with your protein intake: 1. Quantity... 2. Quality 3. Timing Today we cover Timing...

08.01.2022 If youre like most people, nows the time of year when those best laid plans for a "new year, new me" are slowly turning to "same old me but with more regret because I feel like I failed...again" Ive noticed a change over the last couple of weeks even with my own clients. Motivation is down a little. The wheels are starting to fall off. So how do you tackle this and not become one of those people to just pack it in for another year?... We explore some tricks to help you get back on track

07.01.2022 The Key To Long Term Sustainable Fat Loss Some of you may have seen on the Today show this morning Dr Nick Fuller spruiking his book Interval Weight Loss... In 50 words or less: Your body doesnt like being in a caloric deficit for too long a period. Your metabolism slows down. Your fat loss stalls. And you get cranky and tired. If you interject scheduled breaks of coming out of the deficit, this will keep the fat loss sustainable over long periods and will offset the negative effects. (Sorry, that was 55 words) This concept is far from new in scientific circles and most in the fitness industry would be familiar with this concept as something weve called diet breaks for years. Its nice to see it filtering down in the general population. Although I think most would have a hard time knowing how to implement it correctly. I usually implement this with a strategy of being in a calculated deficit, say during a challenge, then taking an interval off where my clients go back to maintenance. If any of my clients are curious, this is why we do 6 week challenges regularly throughout the year, with scheduled breaks in between each one. Even The Silver Fox Program follows this same acceleration phase, followed by a cruise phase in between periods.

07.01.2022 Whats the difference between a Complex and a Sequence? Has anyone even heard of these before? Do you even care?... If you want to instantly spice up your workout. You should. Lately weve looked at Sequences. Specifically KB Sequences But what if we turned it in to a complex instead? Same exercises. Same order. But different. A complex is when you perform each of the exercises, not in a sequence. But do the reps in a row before moving to the next exercise. Without putting the weight down. For our Man Maker in previous post, we did 3 reps. How will those 3 reps look as a complex? Man Maker Complex Renegade Row x 3 Push Up x 3 Cleans x 3 Squat x 3 Press x 3 Obviously you can play around with the reps, doesnt have to be 3, and you can even have the complex as part of a larger circuit. The beauty with all of these are how effective they are. How versatile they are. And how deceptively simple. Want some of the most effective Kettlebell Workouts around? Ive spent the last 18 years perfecting the ones we use in the Silver Fox Program. Join us in 2020 Register below. Only 2 online spots remaining for 13th Jan start. https://mailchi.mp/d881771f2868/silver-fox-challenge-2

06.01.2022 *obligatory generic click bait title* Whats the best diet composition to maximise fat loss? Today we compare some numbers on your favourite diets and what their true energy intake actually is...

05.01.2022 6.4% body fat lost in just 6 weeks ***6 Week Challenge Final Results*** Congratulations to winners Scott and Ruth!!! What an amazing achievement ... MALE WINNER: SCOTT Dropped a whopping 38mm skin fold off his total in just 6 weeks, or 31.4% of his original total. That equates to: 6.4% drop in body fat Maintained all his lean mass Top 5 men lost between 2.6%-6.4% with some gaining up to 4kg of lean mass in the process!! FEMALE WINNER: RUTH Dropped 21mm or 23.5% of her original total 4% drop in body fat Not only that, she also managed to be crowned Silver Vixen for achieving under 15% body fat and being over 40 years of age Congratulations to all that participated. What a way to finish the year Looking forward to bigger and better things in 2020 Ive still got a couple of spots remaining for the next challenge starting 13th Jan. Register your interest here. https://mailchi.mp/d881771f2868/silver-fox-challenge-2

05.01.2022 Imagine if in just 8 weeks, you could Significantly Increase Muscle Size and Strength Significantly Increase Testosterone levels Get Greater Decrease in Body Fat ... Greater Decrease in Exercise Induced Muscle Damage Ashwagandha is an ancient herb used in traditional medicine in India. In a recent clinical trial in novice resistance trained men aged 18-50, it was shown to Increase Bench Press strength: Control = 26.4kg increase vs Ashwagandha = 46kg increase! Increase Muscle size in the arms and chest: Control = 5.3cm(2) & 1.4cm vs Ashwagandha = 8.6cm(2) & 2cm! Increase Testosterone levels: Control = 18ng/dL vs Ashwagandha = 96.2ng/dL!!! Decrease Body Fat: Control = 1.5% drop vs Ashwagandha = 3.5% drop!! That is absolutely phenomenal! Put it on your list. I already have some. You can even pick it up from chemist warehouse. I purchased some from brand Bioglan. The benefits of this gem go far beyond what Ive just noted here. And Ill be sharing some more of those in the near future. Most studies quote 250-300mg taken two times per day. So try and get capsules that will allow 500-600mg a day or so. So far, no research has noted any side effects. https://www.ncbi.nlm.nih.gov/pubmed/26609282/ Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Randomized controlled trial Wankhede S, et al. J Int Soc Sports Nutr. 2015. Authors Wankhede S1, Langade D2, Joshi K3, Sinha SR4, Bhattacharyya S5.

05.01.2022 Hey Everyone Here's a quick msg on how I'll be moving forward in the interim. I've got an awesome special offer on The Silver Fox Program, limited to the first 10 people ... This program is suited perfectly to the current climate Check it out below. Also doing some outdoor one on one sessions (implementing restrictions with distancing, etc for obvious reasons) I'll keep some more online content coming your way Thanks for all your patience and thoughtfulness this week. Looking forward now to moving ahead

04.01.2022 Sometimes it seems I can be a bit blas when it comes to treatment for acute soft tissue injuries. But its usually for a good reason and not because I dont care... Like when it comes to icing after an injury. First thing you always see people do is run for the ice pack. ... "15min of ice! Repeat! It will help with the swelling" Only problem is, quite often we do things with no evidence to back it up. Icing is one of them. Despite what weve been told for decades. Icing doesnt help control the inflammatory response the way we think it does. Should you ice after an acute injury? Sure. It might help with the pain by numbing the skin. But it wont help with inflammation. Compression and elevation for the inflammation. Icing only if you feel it helps with your pain response.

03.01.2022 Attention Guys / Dads / Middle Aged Men! This past month we focused on Testosterone, how important it is for your health, and why you should be worried about yours... Testosterone levels also decrease with age as rapidly as 0.42% annually after age 30 years (Harman et al. 2001; Kaufman and Vermeulen, 2005; Wu et al. 2008)... Test levels are decreasing 1% per year (Travison, et al 2007) Even up to 13% of older age men are meeting diagnostic levels for hypogonadism (McBride, 2016) THATS MORE THAN 1 IN 10 GUYS! Why is that a problem?? The LEADING CAUSE of aging induced male specific disorders such as PHYSICAL, MENTAL and / or SEXUAL symptoms is TESTOSTERONE DEFICIENCY (Kumagai, et al 2020) Were talking: Increased Risk of Heart Disease and Diabetes Loss of Strength and Muscle Mass Increased Body Fat Low Energy / Fatigue / Irritability Depression Low Sex Drive Erectile Dysfunction And this is the abbreviated list The Silver Fox Project focused this last month on maximising natural levels of Testosterone. Exercise protocols, Nutrition principles, Lifestyle Changes, all to boost natural testosterone levels to where they should be. Heres our little Testosterone Cheat Sheet with some quick facts and helpful tips For a more detailed article visit http://www.thecouragecorner.com.au//10-science-backed-way/ For information about The Silver Fox Project, visit www.thecouragecorner.com.au

01.01.2022 "Final Week Challenge Incoming. We explore why VEGAN CYCLISTS are attacking your balls. And we breed Old Time Strongmen with Samuarai Warriors." Seriously. With a headline like this, can you afford to NOT be subscribed to my Newsletter?? Jump on www.thecouragecorner.com.au and you can subscribe for free. Give it a few seconds, the form will pop up for you to join...... Theres even more info than what Im too lazy to post on here. Links to my latest articles, updates on challenges, special offers etc. Not to mention in funny as hell... Join us there! You wont regret it.