The Rogue Trainer | Personal coach

The Rogue Trainer

Phone: +61 429 467 228

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• Businesses
• Sport & recreation
• Personal coach
• Business consultant
• Fitness trainer
• Sport & fitness instruction

23.01.2022 All setup for an afternoon outdoor PT. Should be fun.

22.01.2022 Well worth following this guy for some interesting takes on business done differently.

22.01.2022 Day 4 of 30 10klm spin bike - 23min 31sec (Improvement of 1min 30)... 50 Situps Cramps and nerve pain stopped me early. But movement is movement.

21.01.2022 Day 9 of 30 (Sunday) 4 hours yard work split into 2hrs AM & 2hrs PM Still managed 10,000 steps

19.01.2022 Being kind or doing something nice is not hard and it doesn’t cost you anything. What Simon says in the attached is true that when you commit a kind act you not only help that person and yourself but those around you. You never know what someone else is going through and how much of a difference you can make by a simple action or word.... If you do it often enough it will make a change, I witness this all the time as for me it seems that people’s perception of me is that I appear a bit rough round the edges and I know I can come across intimidating as I am tall, wide and loud. But it still blows my mind the reaction you get to being kind. I was just out shopping with Mum today whilst visiting her and the family beside us in the car park had just unloaded their shopping. I simply offered to take their trolley to the bay when I took ours back and the reaction was interesting. The comments my mum relayed to me when I got back to the car showed that a simple act had a very positive flow on and hopefully will make their day a bit better. What did it cost me? Absolutely nothing Did I gain anything ? Yes in spades So BE KIND you never know what will happen.

19.01.2022 With the current restrictions on gyms due to covid 19 I have had a few people ask about home workouts. 3 pieces of equipment essential to a home Gym. 1 - Suspension trainer... 2 - Battle rope 3 - Decent set of therabands / resistance bands If you have these 3 things and learn to use them you will have all you need. They will allow you to work every body part be it for cardio / strength or rehab.

18.01.2022 What a great offer get on it and have some fun

16.01.2022 Full body 100 100 situps 90 TRX push ups 80 weighted squats... 70 TRX rows 60 mountain climbers 50 Dumbbell shoulder press 40 bicep curls per side 30 side raises 20 one leg TRX squats per side 10 burpees Finish off with 5 min non stop of situps / squats or pushups (you choose)

16.01.2022 Day 5 of 30 Body Maintenance Day 10 min Spin Bike - slow and focused on posture, leg & hip position and core... 20 Min targeted stretching and trigger point work to relieve pain.

14.01.2022 My Spartacus workout 60sec work / 15 sec Goblet squat... Mountain climber KB Swing L KB Swing R Dive bomber push ups Lunge jumps Double KB bent over Row Right side lunge (weight on shoulder) Left side lunge (weight on shoulder) KB Renegade Row Lunge with shoulder Press Dual KB floor press 2 min rest between rounds Beginner -1 Round Intermediate - 3 Rounds Advanced - 5 Rounds

11.01.2022 FISH PRINCIPLE 2 - PLAY To me this is the principle easiest to misinterpret and I have seen that occur when not fully understood or focused. Play quite simply is to make the environment you are in more productive and enjoyable, by finding the fun in what you do. For pikes it is reflected in the now famous fish throwing practice which took a mundane task of packing fish and made it a physical and mental challenge which engaged both customers and staff.... To play at work is to finds ways to do what you do but with a smile on your face, a mundane task can be made less so by being creative. To me I have always viewed this as a way to make the environment of work more creative, inviting and a place you want to go. it doesn't have to be what most traditionally think of in the form of games or physical activity. It can be a footy tipping contest, weekly trivia Q's on the noticeboard, adding plants or even maybe a bean bag and chill out corner in the lunch room. you spend a lot of time at work so once you choose your attitude then why not find ways to enjoy it as well.

11.01.2022 Day 6 & 7 were a bust due to pain. Day 8 of 30 Morning Walk now some yard work

10.01.2022 Day 3 of 30 - 10 min spin bike cadence 100 plus - 50 weighted squats - 200 rope waves focusing on shoulders... 3 sets / 1 min rest between sets HR max was 140bpm 100 crunches as finisher Long way to go but some sign of mojo creeping in.

03.01.2022 FISH PRINCIPLE 1 - CHOOSE YOUR ATTITUDE One of the reasons I love this program is that the 4 key principles can be applied to more aspects of our life than just work. We all have outside influences pushing us, be it financial personal, dead lines , difficult customers, coworkers, suppliers or society. But how you handle and react to it is a big part of this principle. ... You as an individual may not control the influences but you do control the way you react and the attitude or mind set you take towards them. Choose your attitude is a very simple concept but takes a focus and commitment to get right. When you walk through that door to work you can choose the way you interact with others and how they react to you. A positive outlook and focus on taking the best of a situation will not only benefit you and those around you but your business. As a business leader I have had success in implementing this is various ways. Simple processes like having a box of coloured stress balls or tokens in the lunch room. I then encouraged my team when they walked in to choose a token and a place it in their pocket for the day. the tokens were coloured based on attitudes e.g Green = See the positive / Blue - Focus on 1 thing that makes you happy / Yellow - Smile. This was a purely personal choice and that was not to be shared with anyone else unless they felt comfortable to do so. I encouraged them to when it was getting a bit tough to reach inside their pocket and touch the token. it might sound a bit odd to some but it was an easy way for them to refocus and remember the attitude they chose to have that day. But this only worked as a leader if I was willing to work with my team and not only participate, but to ensure I was conscious of them and what external influences myself and the business placed on them. I had to be ready to choose my business attitude and how it affected my team. I hope this is of use and I encourage you to if nothing else bu ya copy of the book and read it.

02.01.2022 For those of you who have stuck with me and read my recent posts, you will clearly know I have been slack. I have done what I tell clients not to do and that is let life get in the way of what you enjoy. For me that has meant dropping the ball big time on the updates and the last 2 principles of the FISH program. So here they are, I hope you get something out of them as I know you have been on the edge of your seat waiting ... FISH principle 3 - Be Present Whether it be a client, colleague or family member being present is critical to positive communication. That person has made a conscious choice too engage with you and it is respectful (as hard as it may be sometimes) to choose your attitude, and be present both physically and mentally or in some cases emotionally. it ties into one of my the favourite rules from another program "Seek first to understand before being understood" if you take the time to be present and engage with that person you will be more efficient and develop a more positive interaction. In sales this can be hard and distractions are all around, but choosing to be present will pay off long term. As a Manager it is key to practice this principle with your team and also to engage them to develop ways to help each other to be present. If a team member approaches you with a Q or issue or seeks advice have the respect to decide if you are truly being present. If you can not, then seek to understand what they are wanting to discuss and do not be afraid to schedule a time to sit down and have that discussion . This all leads to the last principle and as a Salesperson and extrovert at heart is my favourite. MAKE THEIR DAY !!! This is where the rubber hits the road and the Mental, Physical and emotional rewards are seen. Quite simply if that person can walk away from your interaction with a smile on their face and feeling like their time was not wasted, then you have truly achieved something. Everyone seeks this moment in their day be it from their favourite Barista, their child who stops what they are doing to run to the door when you get home or your boss or colleague saying thank you. feeling like you and what you need is important and valued always feels good. If your customer or team member can walk away feeling valued then you will build credit in your emotional bank account with them and develop loyalty, respect and resilience. I hope you have found this useful and it has encouraged you to research the program and its principles more.