Attitude PT

So thankful that I get to train some amazing people who I really enjoy working with. This morning one of my amazing clients took it upon herself to pay me extra to help with the extra fuel cost to travel for our asylum sessions .
As fuel prices go up so will our groceries and general consumables and understandably people will cut nonessential items and luxuries.
Health and fitness is not a luxury it is a necessity, I will continue help my clients to be their best selves and adapt and overcome the challenges that may arise due to something that is beyond our control.
We adapted during COVID and will do it again cause community is family and a strong family can overcome any situation.

When did fitness get limited by time? Too often we get complacent and call time before the workout is done, we look for the easy out , lighter weights, poor form or less reps. We are losing what it truly means to graft. Grafting is where true growth comes from, not just physical but mental. The Negative Head talk that tells you to quit, that tells you can take the easy way out. Is nothing more than white noise that should be a catalyst to something more. I will never quit but I will fail many times over, failure is a tool to growth whereas quitting is taking the easy path to mediocre. We are built for so much more, so next time you feel like throwing in the towel, push on you might just succeed. Make Grafting your way of life, fight for what you want. Life is so much more than a 30sec insta reel!
Nihil Sine Labore

Never gets old

No doubt there were more than a few who received a fitness tracker or watch for Christmas. Looking forward to tracking their progress or competing and comparing themselves to others on Strava or other fitness communities. Great tools but unfortunately not all know how to use them properly and read the data and use it as a tool for growth. Depending on what workout you have set it can give you different calories burnt a metric that most find is their most important number. Depending on your weight, max heart rate, resting heart rate and your heart rate reserve and even your age , you may do the same number of reps for the same time , the same meters or cals on an erg even the same weight lifted and you won’t even come close to what your workout partner gets.
Don’t get me wrong they are great tools but the best tool/ metric you can use is PRE, we know our capabilities and hopefully our capacity to work to a certain level. At the end of a workout/ run I ask you to give a true rating of 1-10, 1 being easy or effortless and 10 being the hardest or soul destroying 🤣 then a few hours later reflect back on the workout or run and think of your effort and if you could have given more or not and adjust your score. At first you will change your score more often but as you move forward you will become more honest with yourself and score appropriately.
The New Year is just around the corner let’s kick goals by achieving what we set out to do, let’s do something hard regularly and be the best versions of ourselves!

We fill our cars with premium fuel, we wash and polish them to keep them looking new, we service them , update the software to keep them running the way they were meant to run! Then why don’t we do the same with our bodies?? Unlike cars we can’t trade them in for something new! But we can upgrade them , feed them with premium foods and get regular check ups , get our bloods done and get help when needed.
It’s time to make you a priority!

Been to the Doctors (& EU) more times than most this year, sometimes voluntarily other times as a necessity. Too often us fellas will put off going to seek help cause we are so poor at prioritising our health. This month is Movember and it is also Men’s health month , I am challenging every bloke that reads this post to book in to see the Doctor and get a full check up, get your bloodwork done, get you prostate and balls checked, talk to your doctor about you mental health and wellbeing and if needed see a mental health professional. It’s time to be proactive instead of reactive, it’s time to be ok with letting others know you are struggling. Please share this post with your mates, brothers and let’s change the face of men’s health. Book in for a check up and share with your mates to do the same.
To donate go to the link in my Bio.
au

Whoah Mumma that was tough! So proud of my mate who absolutely killed it! ❤️ This old Dog got it done just a little bit slower 😬
Over 50k of beach running/ walking, can’t believe I was wishing there was elevation instead of sand. Set yourself challenges and don’t stop till you’re done !

AttitudePT is taking a short break as I battle the demons over 100k of trails followed by a period of recovery 😬 bit that doesn’t mean you have to miss out cause there’s no PT 😉 here’s a great body weight set you can do at home, change out the exercises like Half Hindus for push ups or Frogz for squats etc. if you want to spice it up a little.

AttitudePT Commando workout
Warm up
Pushups continuous for 1min, hold the top position if you cannot continue.
Sit-ups continuous for 1min, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Squats 1 min
V-ups 30 sec, This is a sit up where both the lower and upper body come off the ground to meet at a point
above your stomach.
Alternate forward lunges 1 min
V-ups 30 sec
Burpee’s 30 seconds
Side to side lunges Imin
REST
Skip for one min
Squats 1 minute
V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are
essentially running in the horizontal position if you go fast enough.
V-ups 30 sec
Side to side lunges 30 sec
REST
Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are
pulled in and shot back at the same time.
Jumping jacks 1 min
V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

As AttitudePT is taking a small break next week, that doesn’t mean you stop working out!
Here’s a small body weight sesh you can do to fill the void 😉

AttitudePT Commando workout
Warm up
Pushups continuous for 1min, hold the top position if you cannot continue.
Sit-ups continuous for 1min, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Squats 1 min
V-ups 30 sec, This is a sit up where both the lower and upper body come off the ground to meet at a point
above your stomach.
Alternate forward lunges 1 min
V-ups 30 sec
Burpee's 30 seconds
Side to side lunges Imin
REST
Skip for one min
Squats 1 minute
V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are
essentially running in the horizontal position if you go fast enough.
V-ups 30 sec
Side to side lunges 30 sec
REST
Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are
pulled in and shot back at the same time.
Jumping jacks 1 min
V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

The older I get the further away I get from my fastest pace & I’m ok with that cause I have the gift and ability to do what others can’t or won’t do! **kyougofurther

The older I get the more I realise that finishing is an accomplishment in itself, I never have and hopefully never will have a DNF next to my name that means Did Not Finish but I will wear the badge of DNF “Do Not Fail!’ Yesterdays run was never going to be fast but didn’t expect to be that slow, s**t happens and it was still an honour to finish it and run with my mates and 30000 others. Saturday I will put on the shoes for my 16th Coastal Classic and who knows how it will play out, the one thing I do know is I will cross the line with a DNF Did Not Fail! .performance

Week out from Sydney Marathon, 2 Weeks out from 16th Coastal Classic, not a perfect lead up, low k’s , carrying a few small injuries. But it is going to get done! **tdone