Coach Perse

17/08/2026

14/07/2026

Find a routine that works... then stop negotiating with yourself. 😂

My current routine:

⏰ 3:30am – Wake up.
🚶 4:00am – Fasted walk: Edge Hill Roundabout → Red Arrow → Home.
🔥 5:00am –
• Mon/Wed/Fri/Sat: HIIT, mobility & light CrossFit.
• Tue/Thu/Sun: Strength session instead.
🚶 After training – Another Arrow walk.
🔥 7:00am – 10-minute sauna.
💼 Work.
🐕 After work – Walk the dogs and get a few more steps in.

🥣 Food:
🍌 200-cal banana bake before training.
🍌 200-cal banana bake after training.
🍌 200-cal banana bake for smoko.
🍌 200-cal banana bake for lunch.
🥑 4:30pm – 2 avocados + water crackers.
🍗 6:00pm – Chicken with rice, corn thins or crackers.
🍓 500g frozen fruit.
🥤 Chocolate magnesium protein shake.

🌙 7:00pm – Night-night.
😴 7:30pm – Usually asleep.
⏰ 3:30am – Awake again.

That's about 8 hours in bed, roughly 7 hours of solid sleep... and ever since I started using the sauna, I've been sleeping like a baby.

No magic pills. No secret hacks. Just a routine I can repeat every single day.

Find a routine that fits your life... then let consistency do the hard work. 💪

11/07/2026

POV: Your wife decides she wants to get fitter...

So now someone has to: 🏋️ Write the training program. 📅 Plan the weekly schedule. 🥩 Talk about protein... again. 🚶 Remind her to get the steps in. 💧 Ask, "Have you had enough water today?" 😴 Ask, "What time are you going to bed?"

📈 Track progress. 🎯 Set the next goal. 💪 Tell her she's stronger than she thinks. 😂 Cop the eye roll when she says, "I don't feel like training today."
So... what's that called?

Definitely not being her personal trainer... because apparently that's frowned upon. 🤣

I'm just the unpaid alarm clock, spreadsheet maker, meal reminder, motivational speaker, and full-time "Come on, you've got one more rep!" guy.

Watching her absolutely smash CrossFit, strength sessions, walks and runs makes it all worth it. Proud is an understatement. ❤️

P.S. If your partner keeps pushing you to become a better version of yourself... maybe keep them around. 💪😂

***e

30/06/2026

Addicted again, someone help me

20/06/2026

Partial lunges up the arrow on the monthly if anyone wants to join hit me up 📞

17/06/2026

WHO YA WANNA BE?

Sometimes the biggest motivation isn't who you wanna become...

It's remembering exactly who you NEVER wanna be again.

That bloke who knocks off Friday arvo, cracks a carton before his boots are off, writes off the whole weekend, then wakes up Monday wondering why nothing changes.

The bloke who says, "I'll start Monday."
The bloke who orders 6 pizzas because, "Who's cooking? I'm cooked." 🍕😂

The bloke who spends more time making excuses than making progress.

Or...
Be the bloke who trains when he can't be stuffed. Who meal preps even when takeaway sounds easier. Who gets up early while everyone else is hitting snooze. Who knows every small decision adds up.

Your future isn't built by one massive effort.
It's built by the little choices you make every bloody day.

So next time you're about to quit, ask yourself...
Who are ya feeding today? The old version of you... Or the legend you're trying to become?

You don't have to be perfect. You just have to stop giving the old you a bloody comeback.

U only live 1 life.....

***e ***e 💪🍕