What We've Learned (So Far)

I heard a great quote the other day, I’m not sure who said it but it went something like this – “We teach what we wish we had of learned.” ⁣

I look at our younger siblings now and wonder what kind of athlete they’re going to be. What kind of athlete they'll be with the good nutrition advice, guidance on establishing a positive mindset and structured S&C work - all from the age of 12 or 13. ⁣

And forget just being an athlete for minute, what kind of human will they be from years of discipline, dedication and hard work? ⁣

Another passage I like to think of comes from Seneca. It sums up our desire to teach what we know with no expectation of anything in return. ⁣

“Indeed I desire to transfer every one of them to you; part of my joy in learning is that it puts me in a position to teach; nothing, however outstanding and however helpful, will ever give me any pleasure if the knowledge is to be for my benefit alone. If wisdom were offered me on the one condition that I should keep it shut and not divulge it to anyone, I should reject it. There is no enjoying the possession of anything valuable unless one has someone to share it with.”

Seneca – Letters from a Stoic – Letter VI⁣

We sincerely hope the information we put out helps you every now and again. ⁣

With that being said, here’s a few things we’ve learned from our own study and experience in the industry.

  1. If it’s important, do it everyday.

  2. Habits and systems should be prioritised (ahead of goal setting)

  3. Adherence is more important than the details of the training or nutrition plan.

  4. Consistency is more important than volume or intensity. (Little and often over the long haul)

  5. Everything should be made as simple as possible, but not simpler.

  6. Health and fitness is simple, but not easy.

  7. Action is the antidote to anxiety.

  8. 10,000 steps a day should be a minimum for everyone.

  9. Words are important. Switch ‘have to’ to ‘get to’. And take the word ‘might’ out of your vocabulary – stop giving yourself an out.

  10. Relying on motivation to train or eat well is like relying on the weather to tell you what kind of mood you should be in

  11. Community is everything. Gyms are the country club of the future.

  12. Group training is more enjoyable, more efficient and produces greater results.

  13. But you should be able to train alone.

  14. Members don’t care how much you know until they know how much you care (they also don’t care about your qualifications).

  15. Resilience, both physical and mental is the unsung hero of a structured S&C program.

  16. Uni is good for developing your bullshit detector.

  17. But learning must continue on a daily basis - the more you know, the more you realise you don’t know (the Dunning-Kruger effect is also very real when it comes to this industry).

  18. Focus on the big rocks: Sleep, Mindset, Nutrition, Training and Recovery. Stagnation in your training is likely due to neglect in one or more of these facets.

  19. Become proficient in the basic human movements (squat, hinge, lunge, push, pull, carry)

  20. For general health, you should increase your work capacity across multiple intensities and time domains.

  21. The earlier you can start training the better. The stunted-growth myth is just that – a myth.

  22. Strength training should follow this path: Mechanics, Consistency, Intensity.

  23. Training programs can be extremely similar from sport to sport - fast is fast, strong is strong. Humans need the capacity to move like humans.

  24. Everything in the gym is general physical preparedness. Sport-specific training happens at skill sessions and should be left out of the gym.

  25. The vast majority of people should strive to be the best generalist they can – not specialist.

  26. Aesthetics are the by product of quality training and nutrition. They shouldn’t be your focus point.

  27. We should sprint more.

  28. Not enough emphasis is put on environmental training – hot and cold exposure.

  29. Not enough emphasis is put on down-regulation – breath work, rest days, recovery, stretching, foam rolling and meditation.

  30. Sometimes you’ve just gotta throw the science out the window and do something that scares you.


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