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How life and training had to change through the lockdown and quarantine periods, with Rob Morgan

by Shaun Kober
November 29th 2021

I met Rob in 2015 when he was a coach at Unit 27, in Phuket, Thailand, whilst I was on one of my month-long trips training in Thailand prior to a couple of months of annual travel around the world.... More

just jumping in here quickly to let you guys know that I have recently created a facebook group for listeners of the lift train performed podcast. So this private forum is the place to connect with other podcast listeners and guests as well as to interact with myself and other coaches who have provided content for the coach's corner episodes. So in this forum you can ask questions which I can then answer in the group or I can use them for episodes, former Q and A sessions, post relevant articles you can share memes. The goal is to create a network of like minded people um so that everyone can interact with each other. Um you guys are listeners, the audience members can interact with the network of professionals in the fitness industry that have provided good quality content for the podcast. To gain access to this private group. All you need to do is leave me a rating and review what this does is allows me to bump up the ratings, draw bigger names and bigger guest to the podcast for your listening pleasure. Um once you've left a rating and review, take a screenshot of that, send that through to my instagram at coach underscore codes ko bes once you've done that, go onto facebook type in live train perform that group will come up request access, answer the three questions and I will grant you access, I am in the process of building out my online business.

One of the income streams is going to be from the facebook forum, so I'm going to be allowing 50 people into that forum for free after that. It will be paid access only. So get in early, be one of the O. G. S. Thanks guys. Much appreciated. Yo what is up guys, welcome back to the live train reform podcast. I'm your host, Sean Coburn. And joining me again today is rob morgen for what is actually the fourth time, but the software didn't record our last conversation correctly, so technically he's back for the third time. Welcome back rob. Thanks mate a bit of a technical glitch last time, but it gives me another opportunity to come back on and have a chat with your mate. So it's all good, it's all practice brother, it's all practice, you've got yourself a microphone and some and the headset as well. So I'm turning pro. That's it brother. Gotta gotta upgrade mate, upgrade the software, upgrade the hardware, you got a lot of content coming out as well, so I'm sure we'll discuss everything that you you've got going on at the moment. The content, you're creating everything that's going on with your business.

Um but first of all, what I want to get you on the episode format is you've actually had a quite unique 18 months, You are typically based in Thailand your businesses there, your family is there um etcetera, that's where you call home, you actually went back to Australia last year with your wife to give birth to your first child, not your first child or your first child, but jess gave birth, everyone knows what I'm talking about. Just getting through my first coffee now mate. Um and you actually got stuck in Australia and there was a lot of things that kind of unfolded that was outside of your control. So that's pretty much why I wanted to get you on in today's episode was discovered to discuss the entire process, all of the challenges that you face, but also that the growth that you went through, can you talk to my audience quickly about who you are, what you do and then we'll go into what that journey looked like. Yeah, firstly we'll we'll use the word kind of stuck in quite a loose context because at the end of there's a lot of worse places to be stuck in Australia, but it wasn't, wasn't what we had planned, wasn't kind of what we were expecting and we kind of had, you know, the control arm movement taken out of our hands.

So technically we were stuck in the situation that we were in. So I had lived in lived and worked in Thailand for about six years I think prior to leaving. So we had decided my wife and I guess it was from Australia, we have decided that we wanted to give birth to our first child in Australia, just for a few reasons. Number one is the healthcare, um that is there and and number two, to avoid any future complications when it came came to like, you know, place of birth and birth certificates and all that kind of stuff. So we made the decision to go back at the start of 2020 I left Thailand in february. My wife actually left a month before me, but I had some, I actually had some visa issues getting into Australia due to some things that have gone on with me in the past. So my wife has actually traveled without me being a naughty boy, maybe being a little bit of a naughty boy, which I think we spoke about on the 1st, 1st time I come on the part, right, Yeah, so all that stuff is still still holding me to this day, but but we got through it, which meant that jess had to leave Thailand before me because she was coming up to the seven month point, which is like the latest time that, that you can fly.

So I was then, you know, fingers crossed, trying to get out of pocket so then we could go back and and be together for the birth. So, I got out of pocket, like the last week of february, which was awesome. And then the, of course there was, there was things going on during that period with, with covid in china and things were starting to sort of escalate there, but there was, there was no sign of it in, you know, in, in Australia or in the UK and we had no foresight or no idea of of what was about to happen in terms of, you know, the whole world locking down. So I just about managed to get in there and then the whole world locked down about two or three weeks later I think. So during that time then obviously we we had to deal with having having our first child during the lockdown. All the restrictions and stuff that were in place, not being able to get out, you know, having to have people coming in the house to see the baby, the restrictions in the hospital, you know, certain times that were allowed to spend in there and and all that kind of stuff essentially kind of added to added to the stress of giving birth to your first child, which is, you know, it's enough of a challenge as it is.

But we got through it, we got through it well. Um, and then we were faced with, you know, looking at what was next because the initial plan was for us to get some vaccinated, get the passport, get all the paperwork sorted and then we'll be back in Phuket, we had plans in place that had um, you know, fitness escapes planned in to to run for the, for the remainder of the year, which was my my business. But due to the lockdowns, Tyler, sorry, Australia closes borders to people leaving Thailand closes borders to people coming in. So there's pretty much no way no way that we could get back. And we didn't know how long that was going to persist. So we've, we've had a new baby. We were in temporary accommodation. We're staying in Airbnb, which was, you know, due to expire. So having to do all the logistics and think what was the best thing for us. We decided to hold tight in Australia, extended our stay by another three months and thought, you know, we will wait to see what happens. So essentially we're living in the space where we're constantly waiting for things to for things to happen and to see what's going to transpire.

Of course we were in a pretty good place being in Australia the way that they closed the borders down and and basically eradicated the virus so that we wouldn't, we didn't really have to deal with with that per se. But then it was all the uncertainty that that was the biggest thing for us. We're essentially living month by month, which continued for well a year. So we pretty much living month by month, just extending Airbnb s, we did a little bit of travel. We thought, you know, we'll take this time to, we were in South Australia in Adelaide. We thought we'd take this time to go across the Queensland see what life's like over there went up to Nusa down to the gold coast. So they know a little bit more of a kind of tropical climate divided. We were kind of used to. So there was, there were some positives out of it. But again, you know, it was the unknown not knowing when we were going to be able to number one come home home, which is, you know, to Thailand, which is what we class as home. And also when we were gonna be able to introduce summer to her grandparents because one of her grandparents was in Bukit and two of her grandparents and the rest of my family were back in Wales.

So They actually had to wait 16 months to two m, which is obviously a bit of a kicker from, from my parents. And so we kind of went through the whole process of deciding, you know what we wanted to do and all the rest of it and kind of Through all the uncertainty, eventually managed to get back to the UK. Yeah, when someone was 16 months. So we've pretty much been in Australia for for all that time with a lot of uncertainties and a lot of unknown. So you know, for the first child and not have a bedroom, not have a nursery set up, not have all the claws and all the typical stuff that you would normally take for granted. Right? So even just being in your own home environment, man like that's such a big one, being in your own environment, you're living out of a suitcase for pretty much that entire time. We're pretty Much myself and Jess had 20 kg each and some had 10.

So any time we traveled or we kind of got on a flight, you know, we had to make sure that we could pack everything into into what we had the thought of, you know, prams or cribs or cots, whatever whatever you wanna call it, all that kind of stuff. Car seats. Because not only are we, you know, we're with with the Airbnb factor like if we had known that we would have been there for a year, we would have talked about a long term rental right? Given the fact that we were kind of living month by month to wait and see what happened. It was it was very temporary. So often we had to move that kind of short notice when bookings came up in the Air BNB. So within the 1st 12 months some had actually lived in 10, 10 different houses in the first in the 1st 12 months. Um and then you know, we decided should should we actually apply for for a long term rental to give us some sort of stability. But the the market in Australia at the time was just wild with with rentals because there were so many people there that couldn't travel and people that have lived overseas that had returned the population has kind of grown.

So there were so many people looking for for for rentals. So the rental market was like you know saturated and not only that you know my wife had just given birth, it was technically unemployed and I mean that my business is here in Thailand so I've got no proof of income, I've got no credit history, none of that stuff so we wouldn't even have been able to get a rental if we tried. So I'm just trying to make the best of the of the situation and always always having a backup plan. You know ideally this is how things are going to look but you know if this doesn't happen how you know what what's plan B, what's the alternative? So pretty much living like that for the for the for the whole period. Yeah that's pretty wild man. I want to ask like what were the pros and the cons of that experience? Probably the biggest pro to me was the amount of time I actually got to spend spend with summer and jess during that time. So for the first, well even even up until very recently pretty much every day, you know every meal every every pretty much every day the whole day I was pretty much spending with with the summer so I was kind of at home present you know I could I could be there to help jess, I could be there to take the pressure off and kind of work together as a team and get to spend that much time with her during her first year, dealing with the 1st 18 months, which, you know, 90% of men don't have that have that luxury.

So that's a huge plus for me, I've got the witness, all her, all of the development of her steps, of his words, the first time she rolled over all these kind of things that a lot of times dads don't don't get to experience. So for me and yeah, there was a there was a lot of, a lot of positives there, spending time spending time with jess as well and just becoming a unit and you know, looking back on it, it probably it probably worked out perfectly because, you know, we just got on with things at the end of the day, if we have been in a different time in a different situation, then things could have turned down turned out a lot worse. Probably one of the one of the love, that perspective, mate, sorry to interrupt there, I love that perspective, man. And as you're saying that, I was actually thinking, because, you know, my ex girlfriend, we spent a lot of time together, we'd only been together for a couple of months and then went traveling around the world and you know, we're living in each other's pockets all the time and that actually strengthened the relationship and I was just thinking whilst you're speaking then I wonder how many relationships kind of went down the drain through that lockdown period because people hadn't actually spent that much time together and then all of a sudden there with their partners all the time and they were like, realize, well I don't like it when you do this and I don't like it when you do that and all these little things start coming out, man.

Yeah, that's true. Actually had quite a few instances where that's happened. It's like pretty much people are living almost separate lives and then coming together, spend a couple of hours together in the evenings or weekends when you put them in that same same room together for 24 hours. You know, you've got to find stuff that you've got in common. You've got to find common values, common grounds, People's habits. You know, again, just doing little things that might get on somebody's nerves is all magnified when you're in that situation a lot harder to deal with throwing, throwing a newborn baby keeping you up all night as well. And all that stress is just being amplified. Yeah. Cool. What, what about some of the negatives that you face there? Obviously the uncertainty is going to be a big one. Yeah. The uncertainty was the biggest thing, obviously not for me with work, I had to completely kind of pivot and change the way I was operating.

So obviously not being able to get back to Thailand where a lot of my clients are and the, it was the location for the, for the fitness escapes, which essentially, you know, pretty much had to disappear overnight. So then it's it's transitioning more. Um and and and creating online platforms. So having to do that straight away is like now, you know, I need to find, I pretty much had a, had a pot, so obviously we knew what was gonna happen. I knew I had saved up and I had, you know, a set amount of money to last me setting up period. But now, you know, I need to, I need to bring some money in because it's not, it's not cheap living in Australia. And, you know, especially when you've got a family to support and and all the rest of it. So having to, having to kind of pivot transition to business and find new ways to generate income was obviously, again, again, a negative or maybe a con. But on the flip side again, it's turned into a positive because now I've completely changed the way my business model is. And it's allowed to give me essentially more, more freedom.

And it's allowed me to, to, to serve and to help more people and to to expand my reach through the online system, which is not now, my pretty pretty much my primary, my primary business. Mm I love that. Can you just tell my audience what your business looked like before and then how you had to transition and what it currently looks like now. Okay. So, um I used to run a fitness escape here in Phuket, which is essentially, you know, 100% relied on fitness tourism. So people flying in from, from all over the world to undertake a transformational training program, whether that was, you know, for, for body, for mind or whatever people were kind of dealing with just to kind of given that transformational experience here in, in, in a tropical paradise. Um, so yeah, kind of everything was taken care of where they pretty much come in. It's like a, it's kind of like a resort style where you're running workshops on different components, might be mindset, nutrition, goal setting, etcetera, etcetera, meals are taken care of, they're living in a tropical villa.

They've got a nice pool, everything sorted for them, their stress levels are low, they don't have to worry about too much. They just need to be somewhere at a specific time to go through the program. Right? Exactly. Yeah. Um, and then alongside that in the, in the dark times when, when I wasn't running the escapes, I had some clients here in pocket that I kind of worked with one on one. Um, and then I had the online platform online offering, I've had it for a number of years due to the amount of people I've worked with have been here to poke it and and that needed something additional to give them that support and guidance when they went back to To wherever they went. But that was probably, you know, 10-20% of my my my time and effort went into that probably 60%% into the resort, sorry, the escape. And then the rest of it was the one to ones. So when I then went to Australia, you know, I pretty much had to had to convert that to be 100% reliant on on the online online business.

Mm hmm. Yeah, for sure, man. And I had a very similar story, you know, when I first started my online coaching business probably like five or six years ago now, and when I first moved to Thailand, the goal was to um you know, I was going to work at Tiger had a two month intern contract where I was working for free and I was like, well if I can make enough money via my online coaching to be able to live into it, live in Thailand and live like a decent life without tapping into my savings, then I'm good to go, you know, so, um that was going to be the goal if I didn't get a job at target, if I didn't get a job in Thailand, the plan was to, you know, go and travel the world for like six months and then maybe based myself in new Zealand or somewhere and really start pushing and building that online platform as it turns out, I got offered the job ended up becoming head coach at Tiger, I didn't need to go down that route, but I've always had that online coaching platform there and over the years, you know, as you said, it's like 5 10% for me, so I never push it, I never advertise it, you know, I've never got any more than probably like 10 to 12 clients on there at one time because you know, I don't want to have too many people quality over quantity.

Um and it's not my primary focus. So I was the same as you mate. Like once the pandemic hit then I was like all right, I'm gonna start pushing this out a little bit more and you know, use this as my primary source of income. But the point that I'm making is like that was an investment that I made many years earlier, I had already had the skeleton in place, the frameworks in place and then once I got to a point where I was like, oh fuck, I've got no income coming in, I don't know what the situation is, I don't know when I'm going to go back to work and when I'm going to start getting paid again, then I could really start building that platform out. Um I think that's a really important component of life mate, is having a look at different um Income streams and different platforms that can allow you, you know, you're mitigating risks ahead of time, right? Like if something happens, you know, no one expected the pandemic to hit, no one expected to be sitting where we are right now after roughly 18 months of what's happened in the world. But at the end of the day, like you know, you've got to prepare for the future.

You've always got to have things up your sleeve in case something does happen that's out of out of your control. Yeah, it's diversifying, right? So you've got different options and also just having that, that ability because essentially, you know, we're doing the same thing in just a different means, whether it's 1 to 1, whether it's online, whether it's in a group environment, you know, whatever it is, as, as coaches, as fitness coaches or health coaches, it's just finding the best method of delivering the solution to the people that were trying to help. Mm hmm. Yeah, for sure. Now let's let's discuss that for a moment, because what I've found with my online coaching is it's it's like you said, it's it's kind of similar, but it's also completely different man. You know, when I'm coaching people, one on one, it's all about the training, it's all about their movement, quality, it's all about structural integrity, building strength, power, whatever, whatever we're working on, whatever the phase of sort of, the goal of that phase is, you know, and then we'll discuss nutrition a little bit, we'll discuss mindset will discuss goal setting, lifestyle factors, etcetera, etcetera, you know, but that's not the primary conversation I found once I'm, you know, once I started moving online and with my online clients in particular, the conversations revolved more around the mindset and the goal setting and the consistency and building habits and that type of stuff.

And the training side of things is sometimes I don't even talk about the training side of things, mate, and like, you know, every single client calls different and it's, I'm pretty much taking the clients where they need to go and I'm meeting them where they are because I'm not actually physically training them and I can't see them move right, like they'll send me some videos every now and again. Hey, can you check out my form on this exercise, blah, blah blah and I'll give them some tweaks and adjustments and things like that. But you know, for the most part the conversations are completely different with my online clients and they are with my face to face clients, do you have, did you experience anything like that or something similar or Very similar? I mean when we're working with people 1-1, they're essentially, you know, they're essentially paying for us for, for that hour or however long it is of our time. So we've got that limited sort of time period to work with them and all the other clients that were working as well. So, um it then it becomes about the training and the movement, you know, what, what we're actually doing in the session and we can't really give them too much assistance with everything outside of that.

So that's, you know, it could, it could be three hours a week or four hours a week, five hours a week. However long it is the other 163 hours of the week, the kind of on their own, of course, if you are 1 to 1 coach, you would love to be able to assist them with that. But at the end of the day, you're working with multiple different clients. So you don't have the time, you don't have the energy to be checking in with people to see how they're going with the nutrition and the sleep and all these types of things. So the much bigger benefit of having the on line system is it gives us the time and energy to be able to do with that, to do that. Right? So to check in with them. So the training is just one element of the program, then it becomes a lot more about, like you said, their lifestyle habits, what they're dealing with day to day. It's not so much that we're there to make sure that they've done, you know, five reps or 80 kg. It's, it's okay, what obstacles you're facing today is going to stop you from getting into the gym. How how is the body feeling, what you got going on with your family, What's going on with work, what's currently preventing you from from getting to where you want to be and it's helped them and that's typically what what people need help with and just being able to give them that support system um and the guidance and the accountability, because you know, often they're not getting into the gym and and getting through the session, you know, the main thing is the adherence and consistency, you know, specifically what they're doing, of course it is important, but on the grand scheme of things, it's not as important as getting into the gym for, for those set targets of however many times that we decide each week.

Yeah, absolutely mate, um I want to talk about what you're doing with your business now, so obviously we've just gone through the last 18 months, you've actually now returned back to poke it and you've been settled there, You've got your family there, um, your, your building your home. Um I saw you fitted out your home gym recently, let's discuss how your business has transitioned from the online stuff back to being in your home location, like how's your business going to look moving forward? Yeah. So, um, I mean obviously being back in pockets where we're like thrilled to be back, we've been back here in almost two months. So, so good to be back, living, living the island life is, is really where we feel at home. And it's a, it's a really good place, we feel for someone to spend the early part of her life, however long it will end up being for. So it's so great to be back and great to be able to kind of properly get, get set up because during all that travel, you know, it's very difficult to to deliver high enough quality service or the quality of service that I know that I'm capable of doing when I don't know where I'm going to be from from week to week.

I don't know what jim I'm gonna be at, I don't know what, you know what content record and when I'm gonna be doing my calls and all this type of thing. So just being back being able to get set up where I'm at. So I'm gonna maintain the online platform as my primary, primary business and, and and the primary, the way I'm gonna gonna basically serve people. I have started back with a couple of clients here on the island, but I'm going to keep that sort of limited because I do enjoy working 1-1 with people at the end of the day. I love, I love that, you know, that's how we got into the business for exactly, you know, just dealing with people having the band, like working with people one on one and and seeing for yourself the progress they can make, you know, nothing can replace that. So I will keep an element of that from working, actually picked up a few more clients than than I'd anticipated, but just trying to maintain the online business as, as the main platform. Um and just being able to spend the time really building out the best solution that I can in terms of giving the clients the best quality.

So having, you know, There's a few reasons why I've built the gym here outside number one, it's it's it's personal, right? I've I've got got a young child and my wife at home, so I want to spend as much time with him as I can, which is something I've learned over over the last 18 months, so I can literally roll out of bed and then pretty much in the gym and I've got everything that I need. So it just saves time. It saves the commute, that saves, you know, the kind of the, the chit chat that you typically have with people all kind of takes, takes time out of your day, waiting around for for equipment and that type of thing. So save me a little bit of time there. I have the gym no matter what's going on. I know that I'm gonna be able to get out to the gym and get a good workout in and they always make that my kind of priority for the day. And then number two, is it just gives me a solution to be able to create content that's gonna gonna help my, my my clients. Right? So recording video demonstrations, explanations and, and just having, having an area, having a dedicated space that I can basically get into.

My get my creative juices flowing when I'm coming up with new programs and new routines and new exercises and all that kind of thing. Mm hmm. Yeah. Nice. I love that. I want to talk about how your training has changed in the last, over the last two years of, I'm assuming you've gone through like different phases, different periods of training obviously before the pandemic kicked off, before you left for Australia, probably training out of the gym and then, you know, you're in lockdown, you're an Airbnb with little to no equipment and now you're back home with your own gym setup. So talk to me and my audience about how your training has changed over the last two years. Yeah. So when, when I left, okay, it was actually training over at Tiger Beach side. The flashy new, the flashy new facility that they built over there and at the time it was, you know, they were just starting to pick things up there and get some classes running and stuff like that. But the reason that I went over there is because they pretty much had everything that I needed um and was was pretty quiet at the time as well.

So everything that you can imagine that you need in the gym was there, you know, you're, you're the head coach there at Tiger. So I imagine you had a lot of input into into, into designing and creating that so that the whole thing out mate. Yeah, so you know, you've got the whole rig, you've got as much weight as you could ever need, you've got the prowler track, you've got the skier, you've got your salt bike, you've got the concept, two rower is you pretty much got everything right, So pretty much spoiled for choice and being able to to do what I wanted. So having a good, having a good mix of being able to put some good workouts together um in in a really good space and what I love more than anything is just having a space where you can just get your top off and just get down and get to it and hit it hard. So that's pretty much where I was before I left pocket, then obviously getting to Australia, I had, I think I maybe had one or two weeks and like anytime fitness kind of global style gym and then lockdown hit.

So I think in total it was probably four months there that the gyms were closed. So I've had my, my little home for my little travel gym kit that I always carry everywhere ago, which is all it is, is essentially a set of resistance bands or a skipping rope and a few massage balls. So that's pretty much all I had for for that duration I was training at home in the house with, with my wife and baby at home as well. So just, you know, when, when, when the newborn was asleep, when jess was napping and I was using that time to kind of try and try and squeeze a workout. Then obviously it looked a lot different to how it did previously, but it was just finding something that was effective and and to be honest, just using those basic things, a good variety of resistance bands on my own body, you know, your own body is always going to be the most of a most important piece of equipment you'll ever own, being able to, to to maintain and to create some, some really good, some really good workouts.

So during that period it didn't really impact me because again, I was at home, I didn't have to go out to the gym, the gyms were closed. Anyway, I actually started to introduce a lot more cardio. So I went out on, you know, I started walking a lot more. So as soon as summer was born, getting out in the prom, you know, five k 10-K, 12 K walks along along some of the stunning coastline that, that's there in Australia. So just getting the activity up that way and then and just running more swimming more, I started getting some swimming lessons once the, once the, the swimming pool's actually started opening back up, so completely changed from, from what it was not lifting, you know, as heavy, maybe not training quite as intensely because also my my my my lifestyle was impacted right, I wasn't sleeping as well as what was there before my routine was was completely different to how it was before we left, before we had a baby.

So they have to make a lot of adjustments there during that period and during that period as well, you know, a lot of the clients I was working, where there was the same thing for them clients that I had in the UK and europe, you know, unfortunately for them, the gyms were closed for pretty much, I think a year maybe, maybe even longer. So that just became the norm for them creating a dedicated workout space at home, getting some resistance bands, maybe getting a few sets of dumbbells and kettlebells if you can, but if not just making do with with what you can, So that's what I was doing and then that's what I was helping my clients with and you know, they were getting results, you don't need all the equipment, all the flash equipment in the world to get results, you just need consistency and you need to get down and do some work. Yeah, 100% man, the dual training times change like, you know, when you're at the gym were you at the gym for an hour, hour, 15 hour 30 and then when you're training at home that training time reduced or was it still we're still hitting the same frequency and volume.

So typically before I would spend Probably an hour and a half at the gym, I would spend maybe 15-20 minutes doing some mobility, work warming up, then I would typically spend maybe about an hour, sometimes more depending on what the phase was on the workout itself, having a little bit of a cool down, a little bit of a stretch and maybe some some breathing afterwards. So probably about an hour and a half. Then lockdown, probably 30 minutes, 30, 40 minutes. I was doing a little bit more mobility throughout the day just because I had a little bit more time on my hands. I was at home, you know, I got hold of a form rollout, I had some things there. So like being a new dad, I did find myself having a few weeks and pains that I wasn't used to. Just from some of my habits that I picked up in terms of holding some other way in hell that I was getting kind of over engaged in in this, this left upper trap then from sleeping because we didn't have a spare room, We didn't have a car, we had somewhere in our bed.

So I completely changed the way that I was sleeping. I wasn't being able to sleep in my back anymore because I was kind of having to make sure that I didn't roll over onto the baby. So I was doing a lot more, lot more mobility work. Um, I started seeing a physio as well quite regularly as well during that period because I was, I was really feeling it with the body and obviously not being able to train to, to the level um, that I was, I was used to training obviously that stuff all helps strengthen your structure and that helps you avoid any imbalances, right? I wasn't able to do that with, with what I had available. So the training time short and I was probably training for about 30 or 40 minutes, but also doing slightly, slightly different things as well and like I said, getting out walking, I never walked so much. I literally got through a pair of trainers in about two months, I had to buy a new pair of trainers. The trade with the trade was God, like no job the bottoms off. Yeah, you made a couple of really good points that I want to go back and touch on um, and provide a little bit input for the listeners as well.

You know, you spoke about having some at home equipment there, you had a credible, some bands are not accountable. So you had some bands skipping rope across balls etcetera. I'm the same man. Like when I got out of the army in 2012 when I traveled around the world for like 67 months, 2013 and I was like, I need to, I need to put together a little mini gym that I can carry with me, a little travel gym and I had a set of gymnastics rings, I had a skipping rope, I had a band and a lacrosse ball and that was it man, and I could do everything that I wanted with that. And over the years, like I've added another band um and sort of glide boards as well. Um you know, you can swap out gymnastics rings for Tr Tr X or something like that. Um some sort of suspension trainer, but you know, you can literally do so many things with very, very limited equipment. It's just understanding movement patterns and I actually put together a heap of training plans or heap of training sessions through the pandemic.

Last year, I was recording three of my sessions every week, monday, Wednesday, friday monday would be like a strength session and week one was just body weight strength where we're slowing the movements down, creating mind muscle connection, creating full body tension, but also intra muscular tension for the target muscles that we're working working through primal movement patterns. Then Wednesday would have been a stability session, body weight and then friday was a conditioning session, body weight and then the next week was incredible strength monday, stability, Wednesday and then conditioning friday and the next week was banned and next week was suspension, train or whatever. So, you know, I've got a heap of content up on my Youtube channel performance functional training. But were you recording? I know you I saw a heap of your posts where you're doing like body weight rose on the table and things like that. Were you like how are you structuring your training during that period? Yeah, so pretty much trying, trying to be resourceful. Right?

So, and I think that that one that you mentioned, they're just trying to find a way of replicating pollen movements. So you said about, you know, movement patterns, breaking the movement patterns down. Okay, we don't have a barbell kettlebell dumbbells and all that stuff available, but we do have our own body, we do have things around the house as well. Okay, so trying to make use of what we have around the house, trying trying to be resourceful. The style of training kind of changed a little bit more when you only got your body weight and you've only got some bands, you do need to find a way of trying to kind of increase the intensity. So it kind of typically tended to be a little bit higher volume. So a lot of, a lot of kind of giant sets back to back exercises, you know, because we didn't have the opportunity to to create too much progressive overload that you typically would. So again, creating a variety of, of just body weight, improving your movement.

Using your body weight through using slower time and attention, opening, opening the movement's really taking the time to perfect movements because again, it's like, okay, we can't get in the gym but we can use this time to to perfect the movement that we can with with our body and then creating variety. So typically I work on like a four week or you know, I was working on a four week phase with variety each week. In terms of what we were working with very, very similar to what you've just said, whether it was body weight, whether it was bands with the giant sets or whether we're trying to go a little bit more with some conditioning work some some metabolic conditioning and getting out again. You know, just doing a few more sort of plyometric things with a space that that we've got available jump in and this type of thing. Mm hmm. Something you spoke about their as well was the duration of your workout really reduced down. Um That's something that I did as well. Um and we'll we'll kind of go into how you put together your schedule when you went through that lockdown period if you had a schedule.

Um But, you know, I started the podcast during that lockdown period. I was studying my anatomy and physiology was putting together content for youtube. Like my people were like, dude, how is your, you know, how have you been affected by lockdown? I was like, I haven't, you know, like the only thing is, I don't have to leave my house to go to work. I still, I was doing, I was still getting up at six o'clock every morning and I would still go out and do my morning routine on my balcony and like watch the sunrise, do my meditation, have my coffee, do some reading. And then I'd be in like doing some study and then I'd start recording podcast content, blah, blah, blah, blah like, and then I'll do like a 20 minute block in the morning where I go and get some mobility work in because I just got, I just returned from Australia. I've been back in Thailand for about 10 days before everything locked down and I did my yoga course and I was like, all right, I'm going to use this time to really, you know, when I was in the gym, you do some mobility before every training session. But it was just enough to improve my movement quality for that training session.

But then once we went into lockdown, I was like, all right, I'm gonna make this a priority. I'm gonna really focus on the mobility stuff. I'm gonna Um reinforced all of this information that I've just learned on this yoga course and I'm going to do some mobility slash yoga every morning for 20 minutes, you know? So I do that and then I'll get back into and then I'll have some food and then I'll go back into my work creating content, study whatever it might be. Um and then I go and do a 20 minute block of strength based work around, you know, mid early mid afternoon. And then if I felt like it, I'd do another 20 minute block of some conditioning, some aerobic conditioning or some anaerobic conditioning in the afternoon. So I was breaking up that one hour of training time over 3, 20 minute blocks. But what I found was, you know, some days I'd get into the flow of state and I would like record three podcast episodes for example, one day. So if I did my mobility work in the morning and then I got into a flow state and I was just like create content, create content. I'm going to I'm going to ride this wave, man, I'm sucking my creative juices are flowing. I'm going to continue on this wave. Then I didn't do my strength work and I didn't do my conditioning work, then I didn't feel bad about myself because I've done my number one priority.

Absolutely love that. I mean they're very similar to that actually. I've got, I've got a couple of clients that are their pilots. So currently in the air industry, the aviation industry. Um it's obviously very difficult crossing borders and and the pilots are super restricted to to their movements. So they're they're pretty much in in what they call a closed loop, so they land in the country and obviously they're not allowed out into the, into the wider world. So they literally, they literally room to room and they spend a lot of time in isolation, a lot of time in quarantine. So I've done exactly the same thing rather than giving them one session to do in the day, I've given them actually actually give them three so you can break up 20 to 30 minute blocks to, you know, a little bit of mobility in the morning. First thing when you wake up maybe after lunch or before lunch, depending on how you're feeling a little bit of strength work and a little bit of conditioning at the end. So it's probably it's probably an hour to an hour and a half of training, but rather hitting that in one block and then saying, right, what am I going to do for the rest of the rest of the day?

It's it's setting those, those challenges to, to keep them occupied, right? Because it's a big thing, number one, looking after your physical health in that situation, but your mental health as well, so having things to focus on and things to work on. So okay, you know, now I'm in this room for 14 days, it's given me time to work on my mobility, work on movement, you know, like you, like you just said to improve maybe like most of my mobility kind of routines. I give my clients as well. There's a lot of yoga stuff involved in that. Um So again, just trying to find, trying to find positives in the negatives. Um and trying to think outside the box in terms of how we're gonna break things down and deliver the program. Mm hmm. Yeah. I love that bro. Now I just spoke about, you know, my structure throughout my days and you know, so many people are like, dude, you're so disciplined and I was like, this is just how I live my life. Like this is just this is the routine that I've created.

Like, you know, so many people say that I'm disciplined but at the end of the day, like my habits that have built over many, many, many years make it seem like I'm disciplined for me. That's the path of least resistance. Like It's easy for me to get out of bed at 6:00 and like roll straight into my morning routine, make my bed, take my waking heart rate, my blood pressure, my heart rate variability. Then I go and brush my teeth with my left hand and then I'll go out onto open the blinds, walk out on the balcony and get some fresh air, do five minutes of meditation. Then I, you know, sit there and drink my coffee and like just watch the sunrise and let my let my thoughts run free and then I'll go through and read and blah, blah, blah, like that's just become the path of least resistance and you know, yes, I am disciplined, but I built the habit of discipline. I've conditioned myself to do the right thing even when I don't feel like it over many, many, many years. So um I want to ask you like what your routine look like through that lockdown period. Obviously living in Airbnb s lots of uncertainty.

Got a, you know, now you've got a newborn child, like how did your life change from being, you know, in your home environment, working on your business too, then being in an unknown environment, just having a child being in lockdown, living out of a suitcase. So my morning routine was very similar to yours met, you know, just spending the first part of the day doing certain things that you're conditioned to do, that, it's actually harder for you not to do them because you've become so accustomed to doing them and introduce and including them as, as part of your day. Obviously when you're in a new country and you're in a new location and you've got a new baby and all this kind of stuff. I think things become a lot more difficult, but regardless of that, it's trying to find certainty in that uncertainty and to try and find some some calm amongst the chaos. So as much as I could, I tried to replicate that as best as I could. So, you know, in an ideal world, yes, I can get up when, when the sun rises, I can have my coffee, I can spend a little bit of time, kind of, you know, whether it's um we're just doing a little bit of breathing, a little bit of meditation and just doing a little bit of showing some gratitude or whatever is part of that routine, right?

So ideally you've got a certain amount of time, realistically when, when, when you've got a baby, that that completely changes because you don't know when they're gonna wake up for a start, you don't know how much sleep you're gonna get in the night. So it's finding the best way to implement what you can surround the saying, I don't have half hour this morning to do all these things, is how much time do I have? Okay, I've got five minutes, okay, I'm gonna take some time for myself to focus on myself for these five minutes, just to just to find some some calm just to find some stillness and think about, you know what you want to achieve, Whether it's what we want to achieve for the day, whether it's just finding five minutes to have that cup of coffee away from all all the chaos that's unfolding around you. Just giving yourself that time, putting yourself into that space because unless you put yourself in that space, you know, you can't, you can't think about the direction you go and you can't solve problems. You can't make sure that you're heading to to where you want to head.

So it was basically a case of trying my best to stick to those same patterns in an ideal world, when someone would sleep until seven, I could get up at six and I could do all those things like I could have a really good start of the day. But when she wakes up at five and straight where you wake up and you're reactive right? You don't get time to do all that. Now, you've got you've got a baby that needs to be fed or that needs a nappy. Change all that now is like running around the room nonstop as soon as she wakes up and demanding all of your attention. So as much as that previous routine and and trying slowly to kind of get back to it, You know, realistically things, things are different now, right? So it's a case of it's a case of making the best that you can in the situation, but still being sure to create that time for yourself to focus on an element of those things. Mm hmm. Yeah, that's great advice mate. And you know, I'm experiencing this myself. You know, I am quite structured, disciplined when I'm at home um in my own location, my own environment.

I was in Russia for six weeks, had a really solid routine there. Um, you know, settled in, went straight into my normal routine, still waking up at six o'clock, um would go for a walk on the beach, do some active meditation, etcetera, etcetera. Now I'm in Dubai have been in Dubai for a week and like my whole circadian rhythm has changed because you know, obviously I'm here with Peter Yarn, we're in fight camp right now. He fights in a couple of weeks time in abu Dhabi, we're recording this on the 13th of october, he fights on the 30th, we've been to buy for a week and you know, our training times have changed, were training in the morning at 10 o'clock and then five o'clock in the afternoon. Now we're in you a, you know, he wants to train as close to his fight time as possible, which is likely going to be 11, 11 30 at night. So, you know, like the first week man that were here, my circadian rhythm was like completely thrown out of whack. My routine was all over the place and you know, I didn't do any work, I didn't record any podcast, I had, you booked in, I had to cancel, had a number of other guests booked in, I had to cancel because I just didn't know what was happening right.

So again, you know, I've had to find that calm in the chaos, chaos as you said, and I haven't had time to go through my morning routine and I haven't had been a position to be able to do all the things that I know set me up for a really good day and put me on the front foot. But what I have been able to do is just take small pieces of each one of those elements and you know, if I, if I'm up for an hour or two before I get that five minutes of meditation where I can find a quiet corner and create some stillness, then that's what I need to do man, And it's been a completely different experience for me because you know, I haven't, this is the first time I've been in an environment where I'm living with a heap of people like the seven dudes here man, there's like four professional fighters, three coaches, including myself, we're all living in this this big apartment, so we're all on top of each other and it's been, it's I've never, I haven't been this environment since I, since I was in the army, like, exactly then. So, you know, it's been, it's been a crazy different experience for me, but you know, the first week that we got here, we're going to the gym like midday and then we'll train, were in the gym at like eight o'clock at night, we weren't walking out until 10 o'clock at night, so then by the time we get home and have a shower have dinner, start winding down for the night.

It's like 12 31 o'clock in the morning man. And for me I'm like, it's like completely thrown my circadian rhythm out of whack. But you know, I've had to adjust my schedule, I've had to adjust how I do things when I do my meditation when I create that stillness wherever I can throughout the day, You know, So I think that's an important aspect that people need to understand. It's like, it's not this all or nothing mindset where well I, I can't get up at six o'clock and I can't be in bed by 10 o'clock at night where like obviously that's my ideal situation, but that's just not the reality of how I'm living right now. So I need to make those adjustments and I need to find those things that are going to have the biggest impact on me and then go, where can I add these things in? And for me? You know, it is creating that five minutes of stillness through whether that's, you know, meditation on the balcony or whether that might be a walking meditation where I'm not listening to anything. I'm not. Um, you know, distracting myself with what I need to do.

I'm just kind of like letting my mind flow wherever it needs to go, man. And that's a big one for me is being able to find that I'm actually reading, Sorry, I've just finished reading the book. Stillness is the key by Ryan holiday. Great book. I've read the obstacle is the way and ego is the enemy. I love the stoic philosophy. Um, you're actually reading the daily stoic at the moment. You had something on instagram the other day and I hit you up and I was like, that looks like some Ryan holiday stuff. Like how important is reading for you? How has your routine changed and how do you implement, what are the most important things for you to do on a daily basis that do put you on the front foot? So reading is quite a big one for me. I've read, yeah, I've read obstacle is the way of Red Eagle is the enemy. But I haven't read stillness is the key. So that's, that's next on the list. But yeah, I read the daily stoic and the daily stomach is great because it's basically, it's a page a day. Um, so there's, there's a message, you know, it's based on stoic philosophy, there's a message, it's a page, maybe a page and a half.

It will take you two minutes to read. So regardless of how much time you've got, you know, you should be able to find that time. Um, and then the idea is that you, you meditate on that or you think about that. That's your message for the day and that's what you try and you just plant that seed, right? Yeah. That you're trying to take action on, on that And you know, I do do a lot of reading and previously that probably would've been part of my morning routine, but now I typically read before bed because I don't have the time in the morning. I get I get up and straight away, I'm giving some of her milk and I'm chasing around and I'm getting the toys out and stuff and I try and I try and let's just have a little bit of a of a lion in the morning. And while I set something up and then when someone's ready for her breakfast just kind of takes over and then I kind of get out and I'll start my morning routine, so my morning routine is a little bit kind of delayed from what it was, but I'm still trying to I'll definitely read a passage from the daily stoic, try and have my coffee, trying to maybe a little bit of visualization, visualization or just just clear the mind for the day and and kind of set me up and like you said, put you on the front foot for the day and then I'll go in then I'll go into my training.

Um So yeah, I mean, I think the question asked about about reading and it's big for me and if you can't do it in the morning during the evening, if you can't do it in the evening, do it on your commute to work. You know, if you can't, I haven't got the time to read, Can you listen to an audiobook? If you can. You know, if you're not into audiobooks, listen to Shaun's podcast. You know, just trying to find a way of of consuming information and trying to develop that personal growth and personal development. Most of what I read is geared around personal development or sports or training, fitness and nutrition. And I'm not really into into novels but that that's me personally if if you can read a novel and it gets you out of your, you know, your your daily space and it takes you to to another place and you come back and you kind of feel kind of feel refreshed and then you know that's great for you. Mm hmm. Yeah. That's great advice mate. You know, everyone's going to be different. You know, I I'm the same as you. I like reading nonfiction. Um and that personal growth personal development stuff.

Um and for me that that really works. That helps me wind down. Um At night sometimes I read in the morning, sometimes I read at night sometimes I read during the day like I just crop find time to do that and I create space to get that reading and it's very important for me now. Mm hmm. Speaking about winding down I've actually had it's kind of comical how many questions I get regarding recovery protocols And for me like there's so many different recovery protocols and you know, how do you put them together? What's the most important thing for you? Like, I'm sure you're going to be different to me, I'm going to be different to someone else. But yeah, how would you? The reason I ask this is because on sunday we went out to the marina, got a yacht, cruised around with the boys or some recovery session man, You know, we got out, got some sunshine, got some fresh air, got some salt water, ate some like really good foods and just kind of hung out and relaxed and you know, for me, that's an awesome recovery day, but there's so many different recovery mechanisms.

What does the recovery day look like for you? That's the question I've been getting if I'm going to have a recovery day, what should that look like? And I'm like, yeah, actually I'll get you to go first before I speak. So I saw you boys on the board, looks like you had a really good time. I actually responded to one of your stories. Um, and I imagine for them, right, that was that was so refreshing to take them out of that environment where they're living and breathing the next fight that's coming up in a couple of weeks. That's the ultra focused, super focused on the training and the gold and the fight just completely switching that off and just getting out on the boat and enjoy themselves and and somersaulting off the off the boat and all the rest of it. So slightly different for me, obviously you're working with elite athletes, so the recovery protocols that that you're using maybe for yourself and for them as well will typically be a little bit different than than what my situation is. And also what I try and get my clients to do. Um So, you know, with with recovery we need we need to recover from the training, but we also need to recover from from life as well.

Right? So when we're training in the gym where, you know, we're breaking down the body, recreating the stimulus when we're recovering, that's that's the growth and the repair. But a lot of people, no, they they've got they've got it completely wrong. They think when they're not training or they're not in the gym, that that's a bad thing they want, they think that the growth occurs when they're when they're training, so they want to do more training. So it's trying to get people to lose their games. Yeah, I'm gonna lose my games if I don't train for a week. Yeah, obviously the same bro. Yeah, me too, man, me too. So it's it's trying to get them to understand that no, your body needs that recovery okay for the for the strength gains to occur for the physical adaptations to occur that happens when you're recovering and so for me it's like I'll always take sunday off, I won't do any work, I won't do any training and typically I'll try and just switch off and unfortunately now we're back in pocket, so it's a lot easier, it's a lot easier to kind of get down to the beach, it's a lot easier to go and have a swim.

It's a lot easier to go and find yourself a hammock and, and, and just chill out and, and, and for me, that's, that's restorative. The, the, the benefit that I get from sitting there in a hammock and watching the sunset is massive. Okay. Again, like, like I said, not just from a physical perspective from the mental aspect as well. Um, with a lot of my clients, it's getting them to understand that they need to recover from, from the training, they need to recover from life. Like I said, people have got jobs, people have got families sometimes if you're pushing it too hard to get the training and it's actually having an adverse effect, something counterproductive effect. You're better off kind of going home having, having a good sleep and, and getting an early night and maybe getting to the gym at harbor ST nine o'clock and, and trying to squeeze that workout in. So I was just trying to help help guys, uh kind of changed the mindset, changed the thinking on that and then trying to help them find ways to implement some recovery into their, typically their weekends, you know, you know, typically, most people are working on the monday friday.

So for myself, I'll use sunday and for most of my clients, I'll try and get me to do this over the weekend. And it's not, it's not necessarily things like, you know, cold exposure and heat exposure and the cryo chamber and on all these types of things. It's, it's just maybe getting out in the nature, You know, maybe taking the dog out for the walk, for a walk, maybe taking the, taking the kids out for a walk or, or a hike or getting out with the family. So, you know, finding ways of, of recovering, of distressing, of, of nourishing the body with nature, which all has a, has a massive impact on your recovery. Like I said, not only in, in training but in life as well. Mm hmm. Yeah, that's a great point, man. And you know, the people that ask me these questions on like how should a recovery day look, my answer is like, it depends as with everything was like, go for a massage, you know, go and do some yoga, some yin stole yoga, go and get into nature and do some breath work switch. You're sucking phone off three hours, you know, read a book, get in the sea, get some sun, you know, hanging out with friends, you know, hot cold therapy, going whatever man.

Like everyone is going to be people who look different on a yacht, but people are looking for the hack right there, looking what's the hack, what's the latest kind of fads, the recovery tool. But they're not looking at the low, the low hanging fruit. Yeah, I think the big point that you made there that ties in all of those things that those, those recovery mechanisms I just spoke about is distress, Right? You live this stressful life where you know, you've got appointments, you've got meetings, you've got conversations to have, you got to pay bills. You know, you've got relationship issues, kids are playing up blah blah blah blah. You know, like you got training on top of that, then you know, we need to find we need to create, I've spoken, I've said this numerous times this episode, but we need to create that stillness to de stress because you know, all of those things are tied together by driving the parasympathetic nervous system, which is our relax state, right? So it doesn't matter what that tool is.

As long as you can bring down the tone of the sympathetic state, that fight or flight state. That low level chronic fight or flight state that people typically find themselves in on a day to day basis. Week to week, month to month. You know, if we can start reducing that and up regulating the parasympathetic nervous system and drive that relaxed response where we're telling ourselves, hey, we're in a safe environment. We need to decrease muscle tone, we need to decrease heart rate, respiratory rate. We need to, you know, we're essentially telling our body that we're in a safe space and we can relax. We can calm down I think. You know, it doesn't matter what you're doing, as long as you're focusing on your breathing, you're doing, going through that really driving that relaxed state, then you're going to get the benefit from the recovery. And as you said, that's when adaptation occurs. When we train, we drive stimulus and then we recover back to baseline homeostasis. And then it's only then can we then adapt above and beyond. We get bigger, stronger, faster, able to run for longer, etcetera.

Yeah, I couldn't agree more. And it's like you said, it's people, a lot of people actually would, would benefit more from having a massage or doing some yoga rather than trying to, trying to force themselves in the gym. They had a crazy week at work. You know, maybe you've been working late, maybe been trying to work to a deadline. You've got lots going on. What's going on with the family. You get to the weekend and you're trying, again, you're trying to think right, I need to force a workout. I need to go and lift some heavy weight so I need to go and smash myself into the floor to make myself feel good. But again, it's, it's creating that, you know, the parasympathetic response. What what we need to do is to calm down to put ourselves into that rest or or digest it and and that's actually gonna help us create adaptations rather than kind of beating ourselves up and smashing it ourselves. That's a great point that, you know, like if people do miss out on a workout throughout the week then there because they have been stressed, they've been overworked blah blah blah and they think funk, I need to catch up on that workout and then they go and hammer themselves.

They're just adding stress on top of stress. Yeah, man, that's brilliant. Now I spoke about my blood pressure, waking heart rate, heart rate variability earlier. But just to start rounding up out this episode, I want to give people some actionable advice that they can take and I put this post out on instagram a couple of weeks ago. And basically what I was saying was, you know, very simple way of um seeing how much stress your body is under is by taking your waking heart rate every morning. Now if you don't have a Fitbit or some form of activity tracker that does that for you, then what you can do is just use the carotid artery or the radial artery where you just you know, place your finger on the pulse and you count how many times your heart beats in a one minute period or you can reduce that and go count for 30 seconds multiply that by two, account for 15 seconds multiply that by four. And what people will find is, you know, once you get your baseline saying my baseline heart rate, waking heart rate's 50 beats per minute. You know, if I've had a couple of last week, for example my routine was all over the place, I wasn't getting to bed until 12 31 o'clock in the morning waking up whenever I wake up, you know, all over the place, you know, my waking heart rate went from 50 50 odd beats per minute up to like 58 beats per minute man over the course of the week.

So that's an indication that, you know my body is under a heap of stress. So then going and training really fucking hard on top of that, it's just adding stress on top of stress. So when my waking heart rate has progressively bounced up eight points, there's eight beats per minute that my heart is having to work harder. That adds up over an hour. That adds up over a day. That adds up over a week. So adding stress on top of stress, not ideal. So that's where maybe my training is going to change, I'm still going to train, I'm still going to get into the gym but now, instead of getting after that heavy strength speed power session, now I'm gonna back that off, I'm gonna do some mobility work, You know, maybe I'll do a little bit of like bodybuilding style functional bodybuilding style training where it's nowhere near as neurologically demanding and it's more about that muscle pump and then I'm going to finish off with some stretches, some breath work so that I can really drive that parasympathetic state and start calming everything back down once my heart rate comes back down levels out 50 beats per minute. Alright cool. Now I'm in a good place to be able to now add stress through training.

Yes, such a good thing to track your resting heart rate and your your waking heart rate. I've got I've got the Garmin myself so that that's something I track as well and it's patterns that that you pick up right, you can see times that you've been traveling times that your your body clocks trying to adjust times that maybe you've you've got a little bit sick times that maybe you start to over train a little bit and it's something that I kind of check in with my clients as well if my clients do have wearables that's kind of built into to my to my app. So I can pretty much, you know, we can we can graph that out and then we can pick up patterns over time and I can typically I can check in and I can I can send somebody a message and say I know exactly how they're feeling today because Their heart rate's gone up to like 68 when it's typically down at like 58 or 60, you know? So um again, you know, using the tools that we have available, like you said, if you don't have a wearable, there's ways of taking your pulse, but including that as a habit and an actual step to actually say, hold on, how is my body responding today and and using that information to then decide how your training is going to look like.

Yeah, that's freaking awesome man, I think that's great advice to start winding the episode up on um if people want to get in contact with you, if they want to follow you, where can they find you? My website is www dot K I S. Dash fitness dot com. Keep it simple and I'm on instagram at at the dot rob morrigan. Love it mate, I'll have all of those links in the show notes, rob as always brother, appreciate it. I appreciate you mate, thank you for coming on the episode. Awesome sean cheers bro. This episode was brought to you by Swiss eight, which is a proactive mental health program designed by veterans initially for veterans that has been pushed out to the wider community that allows you to structure in and schedule their eight pillars of health and wellness, including nutrition, sleep time management, discipline, fitness, personal growth, mindfulness and minimalism. This episode was also brought to you by be spunky, which is a male hormone optimization supplement that I've been taking for about a year and a half now. Absolutely rate it is a TJ listed nutraceutical, meaning that it's made from all organic produce to help you manage and optimize your stress levels, which in turn increases your ability to improve testosterone production levels naturally.

User code codes 10 at checkout for your 10% discount. All of those links will be in the show notes. If you've got some benefit from this episode, please make sure you pass it off to your friends and family. I'd appreciate any shares on social media platforms. If you tag me or if you share it to your stories, make sure you tag me so I can share that as well. Any five star ratings and reviews are much appreciated. Much love Guys Peace.

How life and training had to change through the lockdown and quarantine periods, with Rob Morgan
How life and training had to change through the lockdown and quarantine periods, with Rob Morgan
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