Paul Forsyth - Personal Trainer

HYROX Melbourne 2026

Having had Influenza A and missing 11 days of training just 2 weeks before this event, I wasn't sure how I was going to go with lots of self doubt right up to the start line !

I ended up beating my previous time by 2 minutes and 25 seconds and didn't let my mind take over my body !

I love that HYROX puts you in an uncomfortable place and challenges you physically and mentally to your absolute limits.

Conversation on the way to school with my 10 year old the day before the event :

Kiera: Dad why are you doing HYROX if you are in pain for 2 days after it ?

Me: I guess I like the challenge and satisfaction...

Kiera: But it hurts you ! If you win do you get a prize ?

Me: No, maybe a little medal....

Kiera: But why are you doing it ?

Me: For the challenge, its what I like to do, its a hobby

Kiera: Do you pay money to do it ?

Me: Yep, lots of money

Kiera: BUT WHY ARE YOU DOING IT ! ?

Having not been able to walk properly for the last 48 hours, her question and logic is ringing in my head constantly...

To all the Dads who are still thinking about starting to get fit and set an example for their kids, get in touch for personal training

For the last 5 weeks, I've been pushed to my limits by my awesome client: Dusty. With a St. Kilda VFL footy trial coming up, he requested an extra session each week to work on his VO2 Max conditioning in addition to his 2 strength sessions a week. 

Enter the Norwegian 4x4 protocol : 2 mins on the Rower straight into 2 minutes on the Ski Erg (@ 90% effort on each). Rest for 3 minutes and repeat 3 more times ! Easily the most difficult style of interval training I've ever done. 

Its good to get out of your comfort zone and challenge yourself. Leading up to these sessions I was filled with a mixture of dread and (very slight!) excitement but we pushed each other each week to maximum effort and training with Dusty inspired me even more. 

Dusty is an awesome human with amazing dedication and mental strength. He has overcome serious injuries to get back to full strength and fitness and I know he will give everything he has in this upcoming trial.

All the best Dusty !

Dads, you've juggled deadlines and bedtimes. You've shown up when it felt impossible. You've made space for everyone else's needs - their sports practices, their project deadlines, their doctor's appointments, their everything.

Now, it's time to make space for you.
30 minutes isn't selfish — it's essential. Whether it's a workout that makes you feel strong, a walk that clears your head, yoga that grounds you, or just sitting with your coffee while it's still hot, you deserve it.

You've built an entire life while putting yourself last. You've proven you can move mountains when you need to. So why not move 30 minutes in your own direction?

Start small. Start messy. Start today.

Block it in your calendar like it's a meeting you can't miss. Because it is - with the most important person in your life: you.

What will you do with your 30 minutes today? Drop it in the comments - 👇

Dads, you've juggled deadlines and bedtimes. You've shown up when it felt impossible. You've made space for everyone else's needs - their sports practices, their project deadlines, their doctor's appointments, their everything. Now, it's time to make space for you. 30 minutes isn't selfish — it's essential. Whether it's a workout that makes you feel strong, a walk that clears your head, yoga that grounds you, or just sitting with your coffee while it's still hot, you deserve it. You've built an entire life while putting yourself last. You've proven you can move mountains when you need to. So why not move 30 minutes in your own direction? Start small. Start messy. Start today. Block it in your calendar like it's a meeting you can't miss. Because it is - with the most important person in your life: you. What will you do with your 30 minutes today? Drop it in the comments - 👇

Pick one.

Because trying to do both will drain you faster than anything else.

Excuses feel safe in the moment, but they cost you everything in the long run.

Progress feels uncomfortable now, but it pays you back with compound interest.

The mental energy you spend justifying why you can't is the same energy you need to figure out how you can. And here's the hard truth: you only have so much to give each day.

So stop splitting your focus.

Stop defending your limitations.

Stop explaining why it's not working.

Channel every ounce of that energy into one thing: moving forward. Even if it's messy. Even if it's slow. Even if it's scary.
Excuses or progress.

The choice rewrites itself every single day.

Which one are you choosing today?

Pick one. Because trying to do both will drain you faster than anything else. Excuses feel safe in the moment, but they cost you everything in the long run. Progress feels uncomfortable now, but it pays you back with compound interest. The mental energy you spend justifying why you can't is the same energy you need to figure out how you can. And here's the hard truth: you only have so much to give each day. So stop splitting your focus. Stop defending your limitations. Stop explaining why it's not working. Channel every ounce of that energy into one thing: moving forward. Even if it's messy. Even if it's slow. Even if it's scary. Excuses or progress. The choice rewrites itself every single day. Which one are you choosing today?

Dads, you don't need abs to have a good life.

But you do need the energy to keep up with it.

Fitness isn't about being Instagram-ready.
It's about being life-ready.

Strong enough to do what you want. Energised enough to enjoy it. Confident enough to stop apologising for taking up space.

The beach body?
That's just what happens when you start living like you matter.

Dads, you don't need abs to have a good life. But you do need the energy to keep up with it. Fitness isn't about being Instagram-ready. It's about being life-ready. Strong enough to do what you want. Energised enough to enjoy it. Confident enough to stop apologising for taking up space. The beach body? That's just what happens when you start living like you matter.

Our kids are always watching. If we want them to believe anything is possible with hard work, we have to show them what that looks like in real life.

No more playing small. No more 'someday.'
The best lesson we can teach them? That it's never too late to go after what you want ✨

They don't need perfect parents—they need real ones who aren't afraid to grow, fail, and try again.

So here's to being the example we want them to follow

Our kids are always watching. If we want them to believe anything is possible with hard work, we have to show them what that looks like in real life. No more playing small. No more 'someday.' The best lesson we can teach them? That it's never too late to go after what you want ✨ They don't need perfect parents—they need real ones who aren't afraid to grow, fail, and try again. So here's to being the example we want them to follow 🙌

**The Dad bod isn't inevitable—it's reversible. 💪**

After 30, your body starts working against you. Lower testosterone, slower metabolism, and sky-high stress levels create the perfect storm for stubborn belly fat.

But here's the truth most guys don't know:
Resistance training is the antidote to all three problems.

It boosts testosterone naturally, revs up your metabolism for hours after your workout, and crushes stress better than almost anything else.

You don't need to spend 2 hours in the gym.
You just need to start with a plan.

Drop a 🔥 if you're ready to take control.

**The Dad bod isn't inevitable—it's reversible. 💪** After 30, your body starts working against you. Lower testosterone, slower metabolism, and sky-high stress levels create the perfect storm for stubborn belly fat. But here's the truth most guys don't know: Resistance training is the antidote to all three problems. It boosts testosterone naturally, revs up your metabolism for hours after your workout, and crushes stress better than almost anything else. You don't need to spend 2 hours in the gym. You just need to start with a plan. Drop a 🔥 if you're ready to take control.

Monday doesn't care if you're ready. It's coming anyway.

The difference between the Dad you want to be and the Dad you are isn't talent, time, or resources. It's the decision to stop waiting for the "perfect moment" and start with the messy, imperfect NOW.

Your kids aren't watching your plan.
They're watching your actions.

So which Dad are you?
The one with excuses or the one with results?

Today counts. Make it count.

💪 Drop a 🔥 if you're choosing TODAY

Monday doesn't care if you're ready. It's coming anyway. The difference between the Dad you want to be and the Dad you are isn't talent, time, or resources. It's the decision to stop waiting for the "perfect moment" and start with the messy, imperfect NOW. Your kids aren't watching your plan. They're watching your actions. So which Dad are you? The one with excuses or the one with results? Today counts. Make it count. 💪 Drop a 🔥 if you're choosing TODAY #DadMotivation #NoMoreExcuses #StartToday #FitnessJourney #DadLife #HealthyDad #MondayMotivation #ActionOverExcuses #BeTheExample #TransformationStartsNow