Busy Athletes

Busy Athletes Online Coaching for time sensitive people who want to change their mindset, health & physique.

Not all sunshine though, just paid $55 for a s**t steak 🤣
05/09/2026

Not all sunshine though, just paid $55 for a s**t steak 🤣

Since I finished playing footballeverything’s gone into building somethingI opened a gym,Closed itMoved across the other...
02/09/2026

Since I finished playing football

everything’s gone into building something

I opened a gym,

Closed it

Moved across the other side of the world, & worked hard along with my wife to get to a settled spot

The golf clubs in the photo are the first thing I’ve bought in a decade that has nothing to do with work

I’ve been thinking about one word lately

balance

What it actually means, not the Instagram version

I asked myself this week where I’m disciplined and where I’m not

Work, yeah

Training, yeah

Switching off, being at home properly, doing something just because I enjoy it

Not so much

So that’s the bit I’m working on

Right now it looks like this

Early to bed

Up early to train

sauna, meditation and journalling most mornings

Eating well without tracking a thing

A biscuit with a cup of tea at night

Being as present as I can with my boy and my wife

And still chipping away at the things I want to get better at

That’s what it’s all about for me

And the job is helping each person I work with find what theirs is

You don’t have to start coaching to get shredded

Most of my clients have physique goals,

but there’s also a lot more to it than that

And if you think otherwise, you’re missing a trick

Give me this life over 8% bodyfat all day long
28/08/2026

Give me this life over 8% bodyfat all day long

26/08/2026

1 day in

10 days

Or 10 months

It should always be about performance

If you have more fat on your physique and less muscle

Your chances of burning more fat and building more muscle will be lower than someone who has more muscle and less fat

so don’t wait around to get into another phase

start slapping the muscle on now

doin it this way also trains your brain to get into an attack based mindset

not a defensive one

From day 1 … athlete mode

25/08/2026

First up - who are you comparing your progress to?

Now that’s out the way, let me give you some pointers from the 20 years of training and the 14 years of being a coach.

You don’t just need a plan. Learning how to execute your form to a level that

a) you’re able to direct tension to the specific muscles

b) you practice keeping that same form whilst pushing through discomfort of the last few reps

Stick to that plan and get strong in those movements, you will do this the fastest by tracking your weights.

Work out how much food you actually need to build muscle (work out your daily total amount of calories for maintenance)

Then take roughly 10-20% off that.

because chances are you’re either not eating nowhere near enough or eating too little.

Aim for around 30-40% of those calories from protein.

try and train at consistent times and specify which days of the week fits where

Example:

Monday - full 1

Wednesday - upper

Friday - full 2

Saturday - 5k run

This way you aren’t second guessing yourself

And momentum is your best mate

Once you’ve done this for 2-3 months you will improve

and if you don’t - go back to the point of training intensity

this is very basic advice, but it’s solid enough to get you started and on the right track

You will find that you can never out smart drilling down the basics, even to this day I’m still drilling them in with myself and my clients

the fancy s**t comes once these are in place

🫡

23/08/2026

Now it’s time to chill for an hour before the alarms set ready to attack a 5am gym session 📈

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Sunshine Coast, QLD

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