When I wrote down my running goals more than three years ago, I had no idea what I was really signing up for. I figured the 400 meters under a minute was realistic if I worked hard enough. The 100 meters in 11.99 seconds before the age of 50 felt like a fantasy, but I…
I Did It. Another Big Goal Down. I set out to run 400 meters in under a minute before turning 51—and today, I did it. 57.74 seconds. Recorded at the Kerry McCann Athletic Centre. The 400 meters is brutal. One of the hardest races you can run. I was so nervous I barely slept the…
Over the past three years, I have become a student of philosophy, with a big focus and practical alignment to Stoicism. It was through a discussion in an online philosophy group, about a year ago, that I journeyed closer to the social aspect of Stoicism, with its emphasis on our responsibility to others and the…
For years, I watched my dad leap into the ocean every morning, as if it were some joyful ritual. Meanwhile, “I stood” on the shoreline thinking, What the hell is he doing? The idea of voluntarily hurling myself into freezing water before the sun had properly risen seemed… ridiculous. Unpleasant. Borderline insane. But everything changed…
When you’re a kid, life naturally gives you a sense of structure and momentum. Each day arrives with its own rhythm—school, sports practice, music lessons, or after-school adventures—and within that structure, you’re always moving toward something. You want to make the team, nail a drum solo, win a race, or bring a drawing to life.…
When I wrote down two of my running goals a few years ago, to go after by the age of 50, I didn’t know how hard it would be to get back on the running track. With old injuries, body alignment issues, inflammation, and continuous strains and tears, running freely today was the biggest win…
When I first signed up for Lifeline training, I expected to learn how to help others. What I didn’t realise was how much the journey would help me. The >150 hours of training—an intricate blend of self-paced learning, role-plays, and face-to-face sessions—felt like a juggling act at times. Between work, life, my beautiful kids and…
I’ve been collaborating with several people close to me on strategies to build a framework to improve their emotional state and increase their happiness baseline (a baseline that is obviously not a constant). I am very well aware that emotional conditions can significantly impact a person’s well-being, influencing their thoughts, behaviours, and overall quality of…
Memento Mori (Remember you will die). Life is very, very finite. Prioritise what matters most. Act in ways that benefit others, recognising you part of a larger whole. My plan is to build on the positive momentum. My first Vlog in a while. Happy New Year. Let’s Go!! Transcript: I did quite a few…
If I were to rate my ability to train for up to six months and compete in a marathon on a scale of one to ten, with 0 being unable to run at all and 10 being 100% capable, I would rate myself a two. I wrote the above in a post on May 17,…
You wake up hungover and get up later than you need to. You feel like rubbish. You regret staying up past midnight and worry you said something to someone that was best left unsaid. You haven’t exercised for a few days and feel sluggish and disappointed in yourself. You have been putting off an item…
I like getting up early as it makes my day way more productive due to biological, psychological, and environmental factors. One key reason is our body’s circadian rhythm, which operates on a 24-hour cycle and regulates sleep, energy levels, and hormone release. In the morning, cortisol, a hormone associated with alertness, naturally peaks, promoting focus…
Noah has been keen to speak at an event with me. When Alex asked me to share my mental health journey and tie it to their RUOK Day corporate event, I asked Noah at the dinner table if he wanted to join me. He was all over it, like cheese on a pizza. If…
Over a year ago, I made a bold decision: I stopped consuming news. No more scrolling through Facebook for the latest updates, no more news apps pinging my phone with breaking headlines, no more app-curated news on my home screen, and no more hitting SMH before I start working. I went into a complete news…
It’s been six months since I read James Clear’s book Atomic Habits. One of James’s stories about Dave Brailsford and his success with the British Cycling team got wedged in my brain and hasn’t budged. Dave and his “Aggregation of Marginal Gains Strategy” have been revolutionary in validating how important it is, from a habit…
After multiple months of flourishing, I would be negligent to think there would be no dips on the horizon to navigate. I understand that being happy every day is inherently improbable due to the dynamic nature of human experiences, emotional variability, and external circumstances. Human emotions are inherently fluid and subject to change. The complexity…
Happiness is multifaceted, and its definition varies depending on context and perspective. If you consult a dictionary, ‘happiness’ is generally described as the experience of positive emotions and a sense of overall well-being and contentment. However, this is just the tip of the iceberg. ‘Happiness’ is a rich and complex term that encompasses a variety…
Often, when I start reading a book and making notes, I end up down internet rabbit holes: deciphering meaning, learning more about a topic or googling someone’s name. I am down one of those rabbit holes right now with a book I picked up at the airport bookstore: Hidden Potential – The Science of Achieving…
“If you are involved in an accident, try to move yourself and your bike off the track and wait for medical assistance. There are 51 paramedics, 10 ambulances and three helicopters to support you.” Hearing these words from the race secretary at the rider’s briefing, my brain simultaneously digests the information with, “That’s comforting to…
Physically, mentally, emotionally, socially and spiritually – I’m the best I’ve been in > eight years! When you’re riding a happiness wave, it’s important to reflect. When you’re feeling good, reflecting on what led to your current buoyant state can reinforce gratitude. It allows you to appreciate the factors, events, or people that contributed to…
After the race, I was putting my bike on the car when I needed to pee. I consumed 3.5 litres of water during the 68K event after 1-2 litres in the car on the drive to the race, so it made sense I had to go. My car was in a paddock makeshift car park…
Why Why Why?? When minutes are so precious, why take time to practice a meaningless activity in a sport I don’t even play? Because it’s not meaningless, it’s an opportunity to keep moving, stay agile, feel young, be healthy, and conquer challenging tasks. This 50-by-50 goal was a tough one. I couldn’t tell you…
I woke intensely nervous. I was lacking confidence, and self-doubt was setting in. I ferried the kids off to school and hastily returned home. Capitalising on my deliberately empty stomach (it saves O2), I rushed to tackle this obstacle head-on. The obstacle is the way. In the stillness of the room, the house in silence,…
I read a bunch of information online and decided to put my trust in this four-week process by Ian Donald (an AIDA master freediving instructor and author). I followed Ian’s c02 and O2 tables pretty much to a tee except I did all my breath holds on land as I didn’t want to risk passing…
I have been enjoying my Wim Hof (WHM) breathing sessions for the past 18 months, they seem to give me increased energy and alertness. There is a feeling of stress reduction, there is something about the controlled hyperventilation that activates the parasympathetic nervous system. The holds can give you a natural high and prolonged energy…
I read a bunch of books last calendar year and did my first random book review in September. I read ‘Man’s Search for Meaning‘ in July last year but revisited the masterpiece this week while reading my current book, Ikigai as they are related in concept and teachings. So, I decided to punch out another…
It’s all too easy to get caught up in the demands of family and work. As we navigate hectic schedules, we often overlook the importance of prioritising our very own wellness. The saying, “If you don’t make time for your wellness, you will be forced to make time for your illness,” serves as a powerful…
I thought I’d revisit a post from 31 August 2022 as it’s something that’s been a key positive ingredient in my mental health. If you’re reading this and you haven’t tried this technique, I urge you to give it a crack. I use it for the negative feelings that decide to knock on my door.…
At the end of 2022, I reflected on a year that had me derailed but as December rolled in, I was optimistic and putting my energy into a successful proceeding year and stated; 2023 “is a journey for me to be young. To think about and do things that defy my age. To be happy,…
This first photo was taken a handful of days before Lou found a lump. 18 months later on 12 January 2019, Louise would sprout angel wings. While five years goes by extremely quickly, there are nearly 2000 days in that time. You can’t change a minute that passes by but you can influence the proceeding…
There may be no better way to start 2024 than to fly out of the country at 6 am on January 1 with my two excitable overgrown offspring and 17 days of foreign discovery ahead. After 8000 km in the air, 75 km in two different sardined Japanese trains, a quick sleeping pit stop in…
Unfortunately, I have been knocked unconscious an estimated 25 times in my life. Four of these knocks resulted in memory loss, and three were hospitalised. I’ve become a little paranoid about various memory incidents I’ve had in recent years, and I’m anxious about the possibility of CTE symptoms coming my way. I don’t lose any…
My theory is, I was allocated 15,000 alcoholic drinks at birth. By the time I reached my early 40’s I had drunk them All. This meant my hangovers and recovery time after a binge session became painful and slow. My ability to parent, work and exercise was incredibly diminished. Temperance/moderation didn’t exist in my life.…
I had a big goal to complete >150 combined sessions of Pilates, Yoga or stretching by February 2024. I arrived at this goal two months early, today I did my 100th Pilates session on top of >50 stretching sessions and a handful of yoga classes. While I wasn’t specific on the break up of each…
I haven’t been very active on my blog but no news is good news. I have continued to write a short diary entry (new habit ) most days, either preparing for the day ahead, reflecting on the day that was, reminding me of the wisdom I have learned, pondering a thought or asking myself “What…
Habits have an impact on every aspect of our lives and to a certain extent they define who we are. Habits play a primary role in our energy levels, sleep patterns, our physical and emotional strength. Habits shape how we respond to decisions and events. Our good habits will aid our personal development and support…
“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.” Marcus Aurelius May was a wash of magic early sunrises on Sydney Harbour – Drummoyne. Rowing in an ageing boat crew of eight and preparing to win the Great…
I’m going to achieve a handful of goals that require an extremely high level of physical health, some of my running goals depend upon exceptional musculoskeletal health, which I do not have. I did so much running as a school athlete and rugby player, that overuse and poor maintenance have taken a serious toll on…
Super fun morning racing The Convict 100, one of Australia’s longest-running mountain bike marathons in the township of St. Albans. The course follows the historic Convict Trail through the Hawkesbury Valley, with some cracking scenery while smashing up rugged fire trails and rocky descents. I dug deep today and pushed super hard. I was pumped…
How many years have gone by since I started saying ; This will be the year. It’s time to take charge. Fulfill my potential. Get fit. Drink less. Get healthy. Make more money. Hmmmmmm, it’s been about 23 years since I started making such false intentions……… Have I finally made that commitment? I hope so.…
I’ve been accruing a number of goals (50 to be precise) and documenting them in preparation for massaging them into a plan and going after them. In the lead-up to turning 50, it’s my ambition to thread these goals into my daily life. I’m conscious of aging and I’m keen to hang onto my youth…