Tag Archives: strength

The 6 Habits Of Naturally Strong People


It’s quite a sad sight to see nowadays – people not getting the results that they work so hard for.

Millions of men & women go to the gym every single week, they’re dedicated, hardworking & they pour their hearts out for months on end. Yet all they have really gained is a pile of empty water bottles in the cupboard.

They gaze at the few who just seem to have amazing physiques, lift huge weights & seem to have the health & vitality of a monk!

Well what’s the difference in the two types of people?

What separates the few who get the results VS the many who dream of getting them?

Well over the past 13 years I have noticed a few key things that the ‘lucky, genetically gifted’ people do, that nobody else really takes action on.

To be completely honest – these probably aren’t going to be some great, new, shiny rules that have only been discovered by scientists.

They’re just ‘trick of the trade’ so to speak.

So here they are:


  1. Set A Specific Goal

This first on my list because I believe that it holds everything else together.

If you don’t know where you are going, how do you ever expect to arrive at your destination?

Would you ever dream of going to a new job on your first day & setting off driving in ay random direction & HOPING that you would arrive on time & in the correct place?

Of course you wouldn’t!

But strangely that’s exactly what a lot of people do with their physique & performance

People just aimlessly train not really towards a specific ATTAINABLE goal – its either to ‘lose weight’ or ‘bulk up’

Having a goal to work towards ensures you are on the right path & if you ever stray from it you can readjust & get cracking again. Confident that youre on the right track & moving forward.

If it’s your physique that you want to improve, then get some pictures of people you want to look like pinned up on your wall.

If its performance (whether it be strength, speed, flexibility, agility, stamina etc.) then the same applies for you.

Work out what a realistically achievable goal is for the next 6-12 months, write it down & put it somewhere that you will see it EVERY SINGLE DAY.

Doing this will ensure that you have a constant focus of what you MUST DO every day in order for you to reach that goal!


  1. Don’t Ignore What Your Body Says To You

Too many times I talk to people who train when they’re either ill, tired or in pain.

This really gets my nickers in a twist!!

If you’re tired to start with how do you expect to put in the effort to train effectively? Even is by some miracle you did, your body is screaming for rest, so by pushing yourself hard you’re asking for an injury or at the very least you’re just going to push yourself deeper into exhaustion.

The same goes for being ill & ‘pushing though it’.

If your body is ill, its primary focus is to make you better, so again it needs rest.

Your body WILL NOT make any gains while you’re ill because all of its focus is to get you back to being healthy, not gaining mass on your biceps or setting a new PB on deadlifts

Next injury…

Please listen closely here.

If you’re injured then there is a problem within your body. Putting I though more stress will make the injury worse. Period.

Unless you are doing specific recovery training FROM an injury after it has been mended by medical staff or a physio then putting strain on a weakened, injured body part is just plain stupid.

You need to gain a sense of what your body is telling you & more importantly – listen.


  1. Prioritise Your Health Over Everything

This ties in with rule #2 nicely.

If you aren’t healthy then you can’t train as effectively as you would if you were in peak health

This means that every single workout you might only be getting 60% of your bodies potential output, which means 60% of the progress right?


If you aren’t in good health (meaning you’re stressed, don’t breath fully, have bad posture, injuries, bad nutrition etc.) then your body won’t be as effective at recovering from your workouts too.

This then means that you could be getting 60% from your workouts but because you aren’t recovering your body only progresses by 20-30% of your optimal

If you eat crap food, don’t stretch, your postures out of alignment which means your organs don’t function properly & you can’t breathe fully you’ve got no hope of your body even giving a small percentage of its energy to the workouts you put yourself through, never mind actually recovering muscles from the workouts

Your bodes main goal has & will always be to get you to be healthy & work optimally, if that’s not in place then kiss your gains goodbye!


  1. Find A Mentor

Finding someone that knows their stuff in your chosen field can literally shave decades off your learning curve.

This is a he advantage to you as you can take the guess work from everything & focus on the stuff that will get you the results!

I personally have 5 mentors in my life that I can get knowledge from

If you can’t get access to ANYONE (I find that hard to believe in this day & age with the internet) then I recommend reading!

Honestly – this is something that I’ve found recently but I can tell you one thing for sure, I’m NEVER going back to not reading as much as I do now!

You learn so much from books it’s untrue – plus you have the added bonus on dipping in & out of them at your leisure, no need to set appointments, travel to faraway places & pay for their time!

If reading isn’t your thing get them on audio tapes or look for videos!

Whichever way you want to do it – you need to learn more about what specifically will help you achieve your goal


  1. Be Consistent

If you can create a routine, form habits & be disciplined enough to stick to everything that you should be doing then you start & create a reinforced image of yourself that you are a person that gets sh1t done!

When you see yourself as someone that sticks to what you say you will do then you start & create momentum in your training

It will be hard at the beginning to get the process started yes, but when you start & put everything  together & the results come you will again, reinforce yourself about the whole process & move up to another level.

Even if that jump in another level is you become a little more excited about eating healthy food or to stretch then so be it.

When you have consistency in your training you almost magnify progress because you build upon last time, rather than starting from scratch a few times a year

You enjoy sticking to the plan for the week & feel good about yourself looking back on the week & saying to yourself ‘Yeah. I did work my ass of didn’t I?’

It’s a nice feeling to have!


  1. Don’t Neglect Your Insides

I want to finish off with a biggie!

But I’ll keep it short don’t worry!

The conditions of your insides determine what your outside looks like – plain & simple

People who understand this one key principle have a massive advantage right away

I’m not going to tell you to eat your greens & drink plenty of water (you should be doing that anyway)

But what I will say is that up to 60% of the way you look is determined by what you consume

Not only how you look but how you feel too!

Lacking in energy?

It’s your foods!

What I will say is that what works for everyone else, might not necessarily work for you…

You see just like on the outsides, our insides are completely unique so what foods work for your gym buddy might not be the best way for you

The amount of the foods matter too.

Play around with the amounts of meals, amount of food per meal & what foods you eat to find what works for you the best.

Do your best to avoid processed foods, sugars & saturated fats – apart from that play around.


There you have it

My top 6 principles to keep in mind as you venture further into your journey

Like I said, nothing really earth shatteringly new right?

It’s mostly common sense stuff that just gets overlooked & neglected in the pursuit of mass marketed crap!

You have a choice to make now…

Continue the way you’re going and in 6 months time, you’ll probably still have the exact same body, continuing the exact same journey, repeating over and over.

OR you can follow my advice & start making real progress within your health & fitness!

I know which one I would choose.


Speak Soon




Feel Tired All The Time?

Energy – it’s what powers you, me & the universe.

It’s never ending & yet a lot of us struggle to scrape enough of it together to get out of bed in a morning without feeling lousy all day & needing to reach for a coffee or a sugary energy drink.

Lets get back to basics here – carbs are out main source of energy.

The more we eat, the more energy we have.


Sugar however is a toxic substance that rots your body & gives you a whole heap of nasty problems that you really don’t need to be dealing with while trying to build a strong body or gain athletic performance


So, just to be clear carbs = energy

However what type of carbohydrates you’re eating will have an impact on your energy levels

Trust me, sugary cereals, white bread & pasta will not cut it!

If you’re serious about working out hard to get real results then your nutrition has to be on point too!

You should be eating lots of fruit, vegetables, beans & rice – that stuff will keep you full & give you the energy you need to fight through your workout


You also need to consider how hydrated you are

No water in the system that is made up of 70% water? You’re asking for a really awful time there!


Then there’s the amount of sleep you’re getting…

4-5 hours a night?

Say hello to lack of concentration & feeling lousy


What are you focused on throughout the day?

If you’re quite a relaxed, enthusiastic, motivated person then you will probably be focused on the positives of life & thus miraculously have ore energy throughout the day

If you’re a grumpy, mardy, angry type person then a lot of your energy that you have for the day will be taken up your your stresses of the day 7 your negative thoughts circulating your head


Lastly I want to cover exercise…

Try exercising first thing in the morning if you can.

You see when you exercise in the morning not only does it turn on your metabolism on, you also have hormones released into your body which actually make you feel better.

Think of it like your natural way of becoming fitter, healthier & happier… & it can even be free if you want – just go for a brisk walk or a jog 😀


Or… you could jump off a crane … that $h1T will wake you up!

(Yes it’s me) 😀




Yes, it was as insane as it looks & if you haven’t tried it, please do!

So go & make yourself into the nuclear power plant that I know you can be!

A few changes here & there done for a month, will end up giving you a huge change as you form it into a habit


Speak soon





Lift Weights Like A Badass


You want to be able to throw around some serious weight?

What do you have to do to get there I hear you ask?

Well, firstly you need to realise that not ALL sports require you to have an enormous amount of strength & power

Take badminton, football, cricket, tennis as a few – if you looked at those guys & gals in the street you wouldn’t think to yourself “they spend too much time in the gym” – they look like average Joes (mostly)

So what sports/activities would prioritize strength/power?

My top three would be;

  1. Powerlifting – Squat, Bench Press & Deadlift 1RM
  2. Olympic Weight Lifting – Clean & Jerk & Snatch 1RM
  3. Strongman – Variety of exercises & reps (All quite heavy!)

Now I’m not saying that there is no other sport on Earth that needs you to be strong & powerful, but these are what i’d say to be the three which prioritize strength/power overall.

So is it just a case of training what you hear around town & one day, if you do it for long enough & eat enough food then you will eventually be strong enough to hang with the big boys or girls in the gym?

Post an impressive 1RM to your Facebook account

Or if you’re serious, take it to a competitive level

Sadly, once again it seems I am the voice of reason – no

I can totally guarantee, 1000% that unless you were born with the god given talent to lift heavy weight then you will not become & stay strong by accident. That’s why hardly anyone does it!

So if it’s not that easy Brandon – what do I do?

Well here is a brief list of what qualities & attributes I would recommend you to have to start off with…


  • Confidence
  • Dedication
  • Focus
  • Patience
  • Drive
  • Be flexible in your approach


If you have these, then you have great building blocks to start with…

However if you don’t then you’ll get frustrated, bored & quite frankly waste yours & others time, money & energy

So why do we need these ‘life skills’ to build real strength?

Well If you don’t have these qualities you won’t have faith in yourself to get under the bar when it’s loaded with a new possible PB

When you fail to hit a lift then you again, won’t have the the same confidence in yourself to get back under the bar with the same amount of weight as you failed with. Trust me – if you haven’t done that before its frikkin nerve-racking.

Imagine this – you’ve tried to squat your new PB, missed it & fell with it on your back, the week/month after you’re about to do the same thing. That whole scenario is going through your head, but somehow you’ve got to pluck up the courage to go all out. Have the confidence in yourself to go all the way down with complete certainty that you WILL make it back up. If you don’t have that faith in yourself then you might as well not try. Its that simple.

You won’t make training consistently & when you do it ill be half arsed.

If you’re not a consistent person within your life outside of the gym, then for the love of god, don’t think that you’ll miraculously become consistent in the gym

If you do exercise then your physical body is a DIRECT representation of what your character traits are.

Think about it – have you ever seen a professional athlete of any kind that isn’t consistent in their training, dedicated, focused on their goals & has a great work ethic?

You have to understand that it’s about where you are 1,2,5 or 10 years in the future, not next week.

You have to have patience, so when you don’t have the results in a week you don’t get disheartened.

It’s a long road to success & you have to be mentally prepared for delayed gratification

I mean you can spend a decade of your life training multiple times a week before you make it into the major leagues of weightlifters

Also you won’t be willing to try new things that you’re not comfortable with right now

You can’t be a stiff board of a person if you want to take this as far as you possibly can.

Now I’m not saying you try ANYTHING. Have an ’empty glass’ approach to people giving you advice, tips & recommendations. You can try out what they give you & advise you & if you don’t like it scrap it.

If you like it & it works then great! you’ve found something else to add into your arsenal 😀

Plus as always make sure you get your rest…


Sleeping ag


Good nutrition & keep yourself hydrated!!



Speak Soon



I’m Getting Back Into Rugby!

So what’s new this week?

Well last night I went to play rugby for the first time in around 4 years!

Why is that relevant? Well I want to talk about something abut my instructor used to talk about way back int (Yorkshire for in the) day.

He used to say “go back to being a white belt”

Now the main reason he said this was to get the instructors underneath him to put themselves in a position where they understand what its like to start something new.

To go to being a beiginner & not know how to do everything because they’ve done it a thousand million times with their eyes closed – going back to a white belt

So yeah – last night I want up to a local Rugby team & to be honest I was crapping myself.

I mean I haven’t played since 2011 I think & then it was for my schools team.

Now in comparison to the school league I wasn’t THAT bad to be honest – I even got an award.



But the level of players I saw last night both scared me & made me excited.

I can’t wait to play my first game with them, train with them – get around people who are hungry for progress in the weight room & build their performance.

Having more coaches to help me evolve & who can help me learn even more!

Plus on top of that it will be a great challenge to move away from barbells, chalk & walls for a while during the week.

It will be more, rain, cold being flattened by 20 stone monsters – ‘character building’ I think its called…

But in terms of complete fitness I do think it’s important to a sport/activity of some sort that you can

  1. Have something to push you a little further in your training
  2. Be around like minded people who will push you in all areas of your life
  3. Force you to train you weaknesses
  4. Have coaches to help guide you

So why am I getting back into rugby after all this time?

Well I’m good at strength, power, bodybuilding & throwing people around

However having quick feet, being agile & speed is my down fall & a sure way to increase that is to have a team of people relying on you to improve.

You see when there’s more than you involved there’s another reason to push through the pain in pursuit of the goal in mind – that sounded sweet!

Plus a monster screaming at you & wanting to crush you into the floor in order to get his hands on the ball will be a good little motivating thought 😀

So in all seriousness why don’t you try taking up something new?

Whether it be to become a white belt in order for you to find it easier to help others,

Push yourself out of your comfort zone & be forced to work on your weaknesses

Or just for a change in scenery – something to get you outside or around new people!

It could truly be anything too, I’m going to start doing ballet lessons early next year to work on my flexibility & leg strength.

Yes – there will be pictures – don’t worry 😉

But the most important thing is to have fun with it & experience new things!

Speak Soon