Performance, Health and Happiness

Performance, Health and Happiness Welcome. I will use this page as a means to educate, simplify, share and help anyone interested in Welcome to Performance, Health & Happiness.

This page is a resource for anyone who wants to enhance their performance in any avenue of life, by increasing their health and ultimately increasing their happiness.

Free artistic expression. Bidding starts at $134,000
11/17/2024

Free artistic expression. Bidding starts at $134,000

Since tearing my ACL I made a commitment to re adjust my health to ensure I finish the year in tip top condition! How…- ...
11/14/2024

Since tearing my ACL I made a commitment to re adjust my health to ensure I finish the year in tip top condition!

How…

- Commit to 3 x full body workouts per week
- Stick to my nutrition goals (protein and KCAL)
- Pursue new business ventures that allow me to help others Ascend what they thought possible for their own health.

Non of these 3 things requires ridiculous sacrifice or restriction, just discipline and decision making based upon who i want to be.

Im far far from perfect but I am making progress.

If you need any help with your own goals, maybe its time to stop procrastinating and start committing to stepping it up.

It’s hard trying to do things on your own! Get help, get a community, get support. It’s the most enjoyable and stress free way of making progress!

And yes you can lose weight and eat cheesy beans on toast simultaneously!

Originally posted this 7 years ago! But it still remains true….The internal struggle between comfort and discomfort, gro...
10/23/2024

Originally posted this 7 years ago! But it still remains true….

The internal struggle between comfort and discomfort, growth and stagnation is never something that ends, just something you get better at handling.

After 5 years (now 12) of personal training I have rarely come across a client who doesn’t at some point succumb to the will of their own Mr Hyde.

Whether that materializes in the form of skipping day or two of exercise, eating something not in alignment with their goals or slipping into the darkness of self doubt and wallowing unmotivated in sweat pants on the sofa, it will happen.

Don’t worry about it and just accept and deal with it and move on in the right direction. As long as you consistently act in accordance with the True version of who are and who you want to be, you will be fine.

Do not over suppress the desires of Mr Hyde, allow yourself controlled lapses in discipline but decide who it is you want to be.

Mr Hyde will bring about short term relief and pleasures but long term pain and regret, and Dr Jekyll maybe less enjoyable in the short term but will ultimately deliver you to a place of long term happiness. I may have misinterpreted the real message of Robert Louis Stevenson but it still works and I am not advocating murder or exploration innate primal and lustful desires under the guise of an alter ego by night. FYI.

Listen up Men ⚠️I can’t believe I’m actually posting this, but I just tore my damn ACL and I’m going to need surgery.No...
10/18/2024

Listen up Men ⚠️

I can’t believe I’m actually posting this, but I just tore my damn ACL and I’m going to need surgery.
Now I am going to be honest, I actually needed life to kick me up the ass, I was feeling unorganised, lacking intensity and focus and I was starting to feel frustrated and stagnant.
I am someone who needs challenge and change to keep me engaged, energised and enjoying who I am and what I do.

Would I have rathered a literal kick in the ass as opposed to the torn ACL, yes, but c’est la vie!

But Instead of getting down about it, instead I am going to finish the year in the best physical and mental shape I can achieve and I want to help 10 other men do the same.

So here it is…

👉MY “ASCENSION 12 WEEK CHALLENGE”💪

I want to coach 🔟 Busy ambitious men who are disappointed with letting their standards slip, become deconditioned, out of shape and want a PERMANENT solution to any nagging self doubt, procrastination and pain.

What this program will do...⬇️

✅ Provide an unrivalled transformation result without you having to sacrifice your business or life.
✅ Eliminate the fat off your stomach & hips to creating that V-taper physique that gets heads turning.
✅ Provide the most time efficient rebodycomp result within this industry.
✅ Replace bad habits with successful habits that set you up for LIFE.
✅ Enable higher levels of confidence in all walks of life.
✅ Help you truly understand your human potential in this 1 life and body you have.

…continued in comments

How do we define what Health is? Good health is defined as state of complete physical, mental and social well being. Whi...
09/17/2024

How do we define what Health is?

Good health is defined as state of complete physical, mental and social well being.

Which begs the question…

what I am doing for my ..

physical health?
mental health?
And social health?

It’s good to reflect and see how our behavior in each of these areas is impacts our health and then question what believes do we hold about each of these behaviors and figure out why we are doing it.

My most recent adventure was with and i got to think a-lot about each of these three elements of my health and work on them with an awesome group of individuals.

So if your thinking about what to do to improve your health, think beyond the exercise and diet and consider the overall impact change will have on all facets of your health so you can commit with the certainty that this program will not only make you physically fitter, but enhance your mental and social well being!

For help, just reach on out, we love this stuff!
for a travel adventure, check out

Photo credit

2nd week of run club in the bag! Still plenty of space for anyone who wants to combine fitness and fun! We did 20 minute...
08/21/2024

2nd week of run club in the bag! Still plenty of space for anyone who wants to combine fitness and fun!

We did 20 minutes of Yoga to warm up then ran along the Esplanade and ended the run with a beer (or 2) at the Owls nest pop up bar!

Last week we did 2-4km, and this Friday looking to push it up again 2-5k.

All levels are welcome, go at your own pace!!



One of the best things about owning a gym is getting to hang out with great people everyday! We often get asked why woul...
08/16/2024

One of the best things about owning a gym is getting to hang out with great people everyday!

We often get asked why would i do personal training instead of joining a gym?

The right gym will provide a space for you to improve your health not just physically but also mentally, having someone to talk to, laugh with, push you and take the stress away from knowing what to do!

This is one of the many reasons we are very grateful and love what we do!



Trying to stay consistent is one of the biggest struggles we face when trying to make positive change. Although not a ma...
07/11/2024

Trying to stay consistent is one of the biggest struggles we face when trying to make positive change.

Although not a magic cure for inconsistency, these 5 tips will certainly help you stick with your goals!



How important is it for you to have good time when working out? So many people associate fitness with pain, discomfort ...
07/08/2024

How important is it for you to have good time when working out?

So many people associate fitness with pain, discomfort and extremes that they never have the opportunity to experience how much fun fitness can be.

If you’re sick of endless (pointless) burpee’s and you are ready to focus more on intelligent programming and progress over intensity then maybe you should check us out!

What makes special? Sometimes if the weight is too heavy for a client, we use the force to help shift the weight and Je...
06/25/2024

What makes special?

Sometimes if the weight is too heavy for a client, we use the force to help shift the weight and Jedi mind tricks to make the client enjoy the work.



Just completed my first source method breath work class with ! And it was pretty awesome. We love to encourage people ...
06/25/2024

Just completed my first source method breath work class with ! And it was pretty awesome.

We love to encourage people to move more and eat well but we understand theres also other facets of good health that we can explore to make sure we are healthy and balanced.

If you’re interested in learning more, go check it out!

America…completed it mate. Officially (finally) a US Citizen.
06/20/2024

America…completed it mate.
Officially (finally) a US Citizen.

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703 Washington Street
Pembroke, MA
02359

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