People who “sleep when they’re dead”, tend to die quicker than those who sleep well.

Don’t be a fool.

Get 8 hours of sleep.

Fake superfoods:

• Kale
• Spinach
• Chia seeds
• Goji berries

Real superfoods:

• Eggs
• Oysters
• Bone broth
• Grass-fed meat

I've spent over 3000 hours in the gym over the past 11 years.

Here are 25 of the biggest lessons I've learned from fitness in that time:

The most optimal time for a lifting workout is 45-90 minutes.

Any longer than this and it's the law of diminishing returns for muscle gain.

I hate doing cardio.

How do I make it more enjoyable?

Learn to box, go on hikes, and play golf.

You want to do cardio that's fun and doesn't FEEL like a chore.

Combine this with consistent weight training and a good diet.

You will build a KING physique

When it comes to muscle building:

6-12 reps are the ideal rep range for compounds.

10-20 reps are the ideal rep range for isolations.

• Eggs
• Steak
• Egg whites
• Protein shakes
• Smoked salmon
• Chicken sausages

Are some of the best breakfast options to start your day.

Stop rushing your rest periods.

If you want to maximise strength, rest for up to 2-3 minutes between sets.

This reduces fatigue and allows your body hit the next set as hard as possible

Men should give up their seat for women on the train/bus if they are standing

Agree or disagree?

The body that turns heads at the beach 1 month of the year

Is built in the 11 months when nobody is looking

I hate doing cardio.

How do I make it more enjoyable?

Learn to box, go on hikes, and play golf.

You want to do cardio that's fun and doesn't FEEL like a chore.

Combine this with consistent weight training and a good diet.

You will build a KING physique

• Eggs
• Steak
• Egg whites
• Protein shakes
• Smoked salmon
• Chicken sausages

Are some of the best breakfast options to start your day.

Weight lifting for your body is what meditation is for your brain.

Daily reminder:

You’re not hungry.

You’re dehydrated.

Josh is a busy systems enginner who fell out of shape during the lockdown.

After working with me and my team, he's gone from skinny fat to lean and jacked. 🔥

In his words:

'It has been great to craft lifelong healthy habits that will be sustainable long term'

While under a state of stress your body burns these nutrients 2x as fast:

• B-Complex vitamins
• Vitamin C
• Vitamin D
• Vitamin E
• Magnesium
• Calcium
• Zinc

Eating a whole foods diet and supplementing with these nutrients will solve this.