In Just 12 WEEKS you can create your best YOU

Most of us have created goals – Do you keep yours?

The health and physical orientated goals we might have set may not have come to fruition for a few reasons – ‘life’, time, too lofty a goal, not setting the path and of course, just not following a plan!

Having a sense of self love is not necessarily just vanity. There is nothing wrong with vanity of course, but if you value not becoming frail, struggling with ill-health, not fitting into your favourite clothes and wanting to just feel ‘better’; we are talking about self love.

If you are thinking that 2022 could be the year to grab back your health, strength, fitness and start to love yourself, how you feel and see in the mirror – read on.

January 10th is my first day back at FitStrong after the festive break and I am kickstarting 2022 with the World’s #1 Total Body Transformation programme – The Amazing 12™.

The A12 has been globally successfully and very successful at FitStrong Strength & Wellness in helping people feel better, more confident, stronger, fitter and leaner. I consider the body fat loss a great side affect of the program as the benefits run further than just ‘weight loss’. 

The A12 program delivers all the above mentioned results with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. 


I am accepting applications from people who are ready to commit 100% and make a change to their life. 

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online support.

The program is open to individuals committed to joining others and is open to applications for couples who want to train together during the Amazing 12.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Brisbane.

Real People, Real Transformations

ANYONE Can Build An Incredible Physique and Athletic Performance in 12 Weeks!

Mums, Dads ‘and’ Grandparents can accomplish fantastic results in the Amazing 12 transformation program.

If 2022 is the year you want to make a change, feel better about how you feel and look, I’m taking consultation bookings now to chat about the details and how simple the Amazing 12 program is.

Transformations for the Busy, Every Day Person

Visitors to the Amazing 12 transformation gallery often assume the before and after photos are of people with athletic backgrounds, or they are fitness models or that they have heaps of disposable time to dedicate to food preparation and gym time. 

The reality is, every one of the people you see in the transformation gallery are everyday people, with jobs, families and other elements to their lives that take up time. 

They are special people though. Each and every A12 participant has chosen to change their lifestyle and how they feel about themselves both physically and visually. 

Some of these people had been going to the gym but never quite got the results, working very hard, maybe too hard, only to feel inadequate in their ability to get results. They believed it impossible for anyone to achieve significant natural gains in strength, muscle gain, fat loss, and cardiovascular conditioning simultaneously in ANY period of time– let alone in 12 weeks… until they graduated the Amazing 12.

What a client said about starting:

‘I needed to make changes in my life as I was not happy about the way I looked, and felt I did not represent the person I felt inside.’

And if you’re thinking about starting… ‘Go for it!!! You will definitely not regret it, it was not a hard program like you’d imagine and you will feel so much better for doing it.’ – Vivienne

If you’ve got the passion to change how you feel about yourself and want help and a realistic pain free program, book in NOW to discuss the details of the Amazing 12. I am building the 2022 list now, with the first participants starting January 10th. 

Choosing values vs acceptance

1. Do you value your fitness or accept weakness?

2. Do you value your health or accept illness?

3. Do you value choosing life or accept dilapidation?

You have endless opportunities every day, week and year to improve your fitness, your health and your lasting time on this earth.

If you consistently add to your fitness, health and quality of life, you will have no regrets, just satisfaction that you really are living the best life you can.

Choices are the hinges of destiny’

Edwin Markham

Amazing 12 Total Body Transformation 2022

It might be ages away yet, but we’re already taking bookings for the very successful Amazing 12 ‘2022’ wave.

Maybe treat yourself this Christmas (yikes, I said Christmas) to a place on the Amazing 12 Total Body Transformation program.

If you’re in the Brisbane area, this program is ideal for you. However, even if remote, very soon a solution may be available to still avail of the A12 benefits from home. More on this later.

The A12 guarantees Strength, Fitness, Physique transformation and a solid education. #brisbanegym #brisbane #amazing12 #paulmcilroyamazing12 #totalbodytransformation #transformation #albanycreekgym

Flow into 2022

Sometimes you’ve just gotta move. It feels good to feel good and moving feels good. You get the idea. Join me from the New Year for ‘Flow’, where we’ll have fun exploring various movements. Ask me about Flow for details on the What, Where and When. movewellmoveoften #flow #calisthenics #albanycreek #brisbane #brisbanefitness #albanycreeksbestgym

In Just 12 WEEKS you can create your best YOU

If you are thinking that 2022 could be the year to grab back your health, strength, fitness and start to love yourself, how you feel and see in the mirror – the Amazing 12 could your solution.

The Dad-Bod redefined

As a personal trainer I have always put my clients needs ahead of mine and found it easy to hide my own wobbly waist under baggy T-shirts and singlets. Deep down though, I felt guilty for not putting my best, more inspiring self forward to lead by example to my clients. 

My business ‘had’ mostly focused on helping people gain strength and movement skills, like lifting heavy stuff, headstands and joint health. All great activities, but I had avoided going down the weight loss path for many reasons. We’re not a judgemental gym. We celebrate good food, whiskey and wine as well as movement.

However, 2021 showed me that there are a growing number of people who gained some Covid kilos! It was time to face the proverbial elephant in the room – no, not me! It was time to start reaching out to offer some new assistance.

In early winter – July 2021- I decided to sign up and dive into some very deep study with the worlds most successful transformation program The Amazing 12

The Amazing 12 – click for more transformations

The A12 training mantra follows a similar model to my own PT business in that it is not a beat-down program. The A12 program supports reasonable, repeatable efforts that in fact,  does not stress the body to change, but encourages the body to progress by expanding the bodies comfort zone. 

It’s such a well designed program that people up to 70 years of age have graduated and many other people graduate and then restart another wave again. It’s so reasonable and effective that participants can follow it on a continual basis! Not many, if any transformation programs can claim that.

Immediately after successfully certifying I undertook the 12 week program myself. 

Our photographer took the before photos which was a reality check! I had appeared to embrace the dad bod a bit too much. 

My job over 12 weeks was to follow the training and nutrition program as best I could to re-define the ‘dad bod’. 

Quickly it became apparent that the program was even more special than the study made it out to be. The Amazing 12 founder, Paul McIlroy, is a genius with training program mathematics and this was very clear as every session smoothly progressed without ever feeling stressed or under pressure. The nutrition plan too was very simple to follow. It’s what I call a non-diet as it focuses on building a healthier, well rounded relationship with natural foods. Supplements were not even needed. 

The A12 is not just about the six pack. The program really does help trainees build a healthier relationship with exercise techniques, appropriate intensities, training consistency and of course, not overcomplicating nutrition. Additionally, the A12 is a performance program. Whilst my own 5rep max Squat increased to a 30 rep ‘sub-max’, my Bench Press 10 rep max increased by 10kg even though I never worked that hard. My wife, also a graduate, increased her 10rm Bench Press by 75%!!! She also added 55% to her 5 rep max Squat… but did it for 30 reps haha – my wife is a legend. But, this all proves the A12 adds real strength as well as body fat loss.

Having just graduated the program last week, I am happy to share my Before and After photos as I am very proud of my accomplishment. I never thought I could lose 11kg or get a hint of a six-pack, but here’s the evidence. By the way, I’m not that guy who normally whips his shirt off in public, so my sharing these photos is justice to my pride in accomplishing graduation as well as being an Amazing 12 Instructor.

I am now working with a small group of people in Brisbane who are on track to achieve similar awesome results just in time for Christmas. Then it will be time again to launch another 12-week wave for the successful applicants.


If you are keen to transform your physique, strength and fitness, head over to Amazing 12 Brisbane for more information and to book a chat. Maybe you want to redefine the dad bod too… or mom bod.

Do you really want to lose weight?

Or do you:

  • Want to feel good?
  • Want to feel stronger? 
  • Want more confidence?
  • Want to lose some unneeded body fat?
  • Want to be happier looking at yourself in the mirror?
  • Want to be capable of more physical tasks?
  • Want to choose better eating habits? 
  • Want to set a healthy example to your family, your children, your friends? 
  • Or do you just want to lose weight?

Just a short post for now, but I’d love to hear your thoughts. Feel free to tell me what you want below.


Celebrate the smallest of wins for long term success

‘What’s the smallest act of change you consider reasonable?’

I’ll ask a fat loss client to list the things that need to change, as they see it, in order to start losing unwanted body fat. (Yes, it’s called fat loss, not weight loss). We look a which of these changes score high on a resistance scale and score them out. By resistance I mean items on the list that raise some doubts of changing. Even the smallest of resistance will halt progress at some point. That low resistance item – that’s what we’ll work on first but, reducing it further into the most reasonable small act of change.

Whether the conversation is about eating fewer processed foods or taking up a new exercise habit, it starts best with the most reasonable small act of change.

Want to start walking but not sure if a 5km walk is going to be actionable? Start by putting your shoes on and walking outside. If you continue, success. If you come back in again, still a success. Next time, try a few more steps out the drive way, up the street, round the block. You can see how it can grow.  

You change best by feeling good

Success ‘is’ every single positive step forward, no matter how small. Each and every step forward deserves a celebration, because it feels good, not to show off and seek social media likes! That celebration can be a ‘YES’ inside your head, a smile, or a fist pump – it all feels good. Feeling good feels good.

Celebrate every single success no matter how small. It feels good and feeling good feels good. 

You change best by feeling good

40 Day Program

Training programs are like trees in a forest… really, hear me out. Some are flimsy and get blown over with the slightest breeze. Others are old, woody, evergreens, firmly rooted and never change and don’t do much. Others however, look oddly simple for most of the time until they bare their fruit. See what I’ve done there… sigh, I know, my writing skills need a bit of attention!

What I’m getting at is that some programs are weak and aimless, some are steeped in traditional program modelling with a strong following of trainees busting a gut but getting no where quickly or safely. However, some other training programs are simple to look at, don’t conjure up much outcome expectation but then, whammy, after a couple of weeks following it you realise you’ve stumbled upon a forbidden fruit. Bam!

mango tree

KISS principles (keep it simple stupid) along with Paretos 80:20 law suggests taking away the activities that provide very little bang for their buck or low returns for the energy investment you put in. They suggest you spend your time on the activities that offer the biggest return. In the case of the 40 Day Program these happen to be fundamental human movements, for 5 days a week, for 40 sessions.

  • A hip dominant movement that could be a deadlift or squat pattern
  • A push variation
  • A pulling variation
  • A ballistic exercise such as the Kettlebell swing
  • and an abdominal bracing exercise.

The 40 Day Program subtly gives consideration to mastery of skill in its high frequency training model and not over stressing the central nervous system. In the program you never max out, never push to the point of missing a lift. You work to a comfortably moderate limit where you may leave 1 or 2 reps in the tank per set. This program is a good example of what to strive for over the vast majority of the year between trying out other higher stress programs or peaking for events.

Many programs have shown that accumulating between 200-280 reps of any big lift at an average level, is optimal over the course of a month. Take a look at most standard programs that suggest 2 exercises per ‘body part’ or movement with a 3×10 structure – this accumulates 240 over 4 weeks. However, these tend to require very infrequent training, maybe once a week and don’t allow a trainee to really spend time getting to know the exercise aka mastering the skill the movement. They smash out their 60 reps and don’t do the exercise again for another 5-7 days!

The 40 Day Program has benefitted many trainees around the world, both beginners and very experienced lifters. Many report great strength improvements without ever really stressing. Many report losing body fat without ever getting really out of breath or reaching for the puke bucket. Many report gaining muscle despite never maxing out, drop setting, pumping out.

Mmmmm… Yes, there are many methods and training models outside of the standard bodybuilding models.

How does the program work? 

Paul McIlroy of Centaur in Belfast recently talked about this approach of training and gradually increasing our training limits by working throughout the ranges of our comfort zone at intensities between 60% ish to 85% ish.The podcast where he talks about it is here.

My simple thoughts: By increasing the range of our comfort zones we push up the limits of our strength. By more frequently and moderately stressing our muscles we invite hypertrophy. By training at submaximal levels we are allowed to train frequently and burn off more calories.

How I modified the program to suit my needs

A combination of factors lead me to choose my 5 exercises.

  1. A recent hip irritation and glute / hamstring imbalance lead me to take on the single leg deadlift.
  2. A target of mine for the near future is to front squat double 40kg kettlebells. I’m using the 40 sessions to develop a strong base to push forward toward this goal.
  3. Bottom Up (BU) Press. Shoulder pains have bothered me for a few years now (read, many years, “sigh”) so I thought I’d commit this time to developing rock solid shoulder stability with the BU Press. You press a kettlebell upside down, that is, holding onto the handle with the bells base pointing up. Check out the video below.
  4. Single arm kettlebell row. An old classic but one I’ve skimped on, so why not.
  5. The 40 day program suggests the Ab Wheel. I have had a fear of god type regard towards this one for years after hurting my back doing it poorly, yeeeaaaars ago. Much learned I have since then! Let’s give it a go…

Now, the program does call for a reasonably set out plan, but here’s the thing. There’s always a thing and here’s my thing.

Life is varied game of ups and downs, high energy days and conversely low, low energy days. Days packed full with personal training and looking after my wonderful 8 year old. Living in Australia and running this program in the later stages of summer in an outdoor setting presents a new additional element to the game… lots of heat, humidity, rain and storms. Not excuses, just stuff that happens. With this in mind, I took an auto-regulated structure to my daily efforts.

I did commit to the 10 reps daily made up of any combination I felt appropriate to me. 2×5, 3×3, 5/3/2, 2/3/5, just a set of 10, 10 x1.  I let the day direct me. I let the weights just drift up. Being a kettlebell kind of guy I did commit to using the same weight per exercise per session. No mixing it up. Just getting sh$t done.

Below are the videos from sessions around number 18 and 19. In a later post I will clearly layout the progression of my 40 Day Program.

Single Leg Deadlift

Double Kettlebell Front Squat

Kettlebell Row

Bottom Up Press

Ab Wheel 

Stay tuned for further updates.

Peace and strength my friends.


Strong is the new Happy

For those of us who exercise, workout or train, it would be general consensus that we do so for a reason.

Now, I’m not going to get into details or semantics about working out and training in this post (there is a difference you know!) but, we exercisers all do what we do with a general end goal in mind. Oh, and if you don’t have a goal, you really should set one or more to keep you moving steadily onwards and upwards.

However, only recently was it pointed out to me by the business guru genius, happy-grumpy Paddi Lund, that what most people actually want is ‘happiness’!

Think about that… Simple, hey?

One end goal masked behind a facade of, ‘I want to lose weight’, ‘I want to get faster’, ‘I want to get stronger’, and oh so many other common goals is to feel satisfied and happy with the successful outcome of our efforts. These goals are of course intended to meet some kind of intrinsic need and want. Getting these results will, by our own assumption and or assertion, make us happy, happier or on a path to happiness.

Is you is, or is you ain’t very happy?

Goal setting is clearly about setting a clear and realistic path from A to B. Assuming you know where A is, planning the route to B is relatively simple. Coaches can help sweep up the path of debris to help you get there of course… hint hint.

But, what if you plan from B to A?  Now you have to know what B is, where it is and then you can see a bit more clearly how you may arrive at it. This is realistic goal setting at its simplest but often overlooked.

So many people want to get to somewhere not knowing if it is ‘their’ point B or in fact someone else’s point B, an expected point B or just something plucked out of Men’s Pumpin’ Weekly!

What I would like to suggest and play with in goal setting, planning and first of all, ‘understanding’, is this.

WHY? Then WHY, then WHY again. Yep, 3 whys!

Let’s keep this simple – You want to lose weight, why?

Perhaps to fit into clothes you used to wear, to look better at the beach or look better naked! Don’t laugh at that last one, i’m pretty sure most people who want to lose weight would agree with that last point.

So again, Why?

“Hmmm, I want to look better at the beach to feel more confident with myself.”

And once more, why?

“_________.” What do think the answer could be? Might it be that feeling more confident would help you feel more at ease, less stressed, more able to enjoy yourself without hiding flabby bits under layers of clothes, happier with yourself, happy in general.

A bit like the six degrees of separation, consider this the ‘3 Whys to happiness’. It wont take us there in an instant, but it might help identify what the key intrinsic motivating factors are to achieving the end goal, the ultimate goal, one goal.

These 3 whys could actually be drawn out into more, especially if the answer is based on someone else’s desires!

Clearly the next step to getting onto the happy train is working backwards through those discoveries. As with any objective, being strategic and specific will make life easier. You have to measure what it is you want to change and go about changing those numbers and understanding how that happens. In this case, to lose body fat it should be widely excepted and understood at this point that we must get more metabolic through the use of planned resistance training. We have to adjust our diet and look at our value systems attached to the foods that may be sabotaging our efforts. We should be aware of our downfalls and potential downfalls via stress and have a set plan for how to deal with them rather than resorting to do what we have always done.

First and foremost when making a plan to get to point B that we understand and accept is that we are actually ready to make the changes we’ve identified. It’s all great and dandy to have a plan, to understand where we are and where we want to go, the steps to get there, what we’re measuring, BUT, you have to want to change.

There are tons of books and resources online for goal setting and understanding how to plan. I just wanted to raise an issue I come up against frequently when questioning goals. START WITH WHY has lots of details on this kind of stuff.

Regarding making changes to diet or lifestyle, I like to focus on making ONE change at a time and a tangible change, mastering it and owning it before moving onto the next. Rather than focusing on not doing something to elicit the change, focus on the positive side of the change.

Rather than saying, “I’m going to be less lazy this week”, say, “I’m going to go for a walk in the morning”.

Instead of saying, “I’m not having any carbs today”, have a go at, “I’m going to save my carbs today until after I train”.

Regardless of what methods you adapt to help make change, try any, experiment with the sensible ones, just do something. To achieve the results what will make us feel happier we have to change, be STRONG with your decisions and commit.

Be STRONG in the Kitchen

Be STRONG in the gym

Be STRONG in your head

Over and out,