· documentation · 4 min read
5 Timeless Actions To Hit Your All-time Physique Goals
The biggest lesson you need to hear is one you've already thought about, accepted, had the aha moment about, deeply connected with it, had it click - and then moved on to thinking about sexier shinier objects..
Fitness is not a routine you follow. It is a matrix of frameworks and decisions.
It is about making powerful decisions when you’re in the everyday of your life, and the physique you desire and the physical capacity you command is a direct outcome of the skills you develop and the plans you follow.
Here are 5 timeless tried-and-true activities, decisions, and routines from 20 years in health and fitness, coaching international athletes, and the most heroic task of all - raising kids without ruining my own health.
**A protein rich diet
How do you get 30g of protein in every meal?
Meat, eggs, and certain dairy products are staple ingredients in every successful diet. Protein has twin benefits of fuelling recovery and lowering your appetite. If you have fitness goals like being stronger, more athletic, while looking leaner then make sure you have different ways to eat (or drink) your protein in each meal.
Increasing protein intake isn’t a magic pill, but it is a wonder food.
Balance your exercise by using the 75/25 rule (75% specificity 25% general)
The best exercise regimes are focused on an outcome without sacrificing variety.
Is a strength routine that excludes aerobic training problematic?
Yes.
Is a powerlifting routine where your strategy is to squat daily without balancing out your tight muscles problematic.
Yes.
Is a running routine that neglects joint health and strength training problematic.
Yesss.
The 75/25 rule is simple: spend 75% of your training practicing what you want to become (runners run, strong guys get stronger) and spend 25% of your training on the other stuff.
**Nutritional flexibility
The next paragraph will save you 5 years of experimenting with diet protocols.
The more you can tailor your nutrition to your lifestyle the easier this whole game becomes. Nutritional flexibility is about building a larger toolbox instead of any single tool. Consistent with principles but flexible in your approach.
If you can master this framework, no amount of overtime or school holidays will derail your progress.
**The total lack of a magic pill
The only magic pill out in health and fitness land are called drugs.
Not interested? Don’t. Smart decision? Probably. Remember - there’s no biological free lunch. I don’t judge people for using Performance Enhancing Drugs any more than I judge people for taking a pain killer. Aren’t they the same thing?
So, if magic pills aren’t real - if they’re not to be found in ketogenic diets, push pull legs, intermittent fasting, two-a-day workouts, metabolic conditioning, the “after burn”, eggs, creatine, pre-workout, snazzy packaging, or tomorrows claims - they don’t exist for anyone else either.
The only magic pill out in fitness land, besides a drug, is the one most people refuse to take.
Revealed for JUST $597. Sign here.
Performance over practice (Goal focused)
If you focused exclusively on discovering all the ways you could stack 1% gains on top of each other you wouldn’t recognise yourself.
Progress. Betterment. Incremental effort. This is the mantra of a 10 year “overnight success”.
Bicep curl 50% of their bodyweight, or climbs up their park run ranking, or completes all of the Buffering strength standards. Without a focus on small wins, getting stuck is inevitable.
We shouldn’t aim to repeat the same workout twice. It’ll happen, but don’t plan for it.
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Fitness isn’t just a routine; it’s a matrix of smart decisions.
In the chaos of everyday life—work, family, and trying to stay fit—it’s not about blindly following routines. Fitness is about making consistent, powerful choices that align with your goals.
Here are 5 timeless strategies from 20 years in health and fitness, coaching international athletes, and the hardest challenge of all—staying fit while raising kids.
1. Make Protein the Core of Every Meal
Hit 30g of protein per meal with simple staples: meat, eggs, and dairy. Protein fuels recovery, curbs hunger, and lays the foundation for strength. It’s not magic, but it’s essential.
2. Apply the 75/25 Rule for Balanced Training
Spend 75% of your workouts focused on what you want to achieve (e.g., running, strength), and 25% on what supports it—mobility, joint health, conditioning. This keeps you progressing without burnout.
3. Embrace Nutritional Flexibility
Rigid diets break down in real life. Build a nutrition toolbox that adapts to your schedule—consistent principles, flexible methods. When overtime or school holidays hit, you’ll stay on track.
4. Forget the Magic Pill (It Doesn’t Exist)
From fad diets to trendy workouts—nothing works overnight. The real “magic” is in daily habits and hard-earned progress. Keep it simple: lift, eat well, and stay consistent.
5. Focus on Performance, Not Practice
Don’t just repeat workouts—aim to improve. Every session should push you forward. Stack small gains over time, and in a year, you won’t recognize your old self.