Free Download Homework Sheets below, by clicking on the desired image.

Improve your eating habits, by first of all, writing them down. This gives you a chance to really see what your week of eating looks like, whether good or bad. Keep it simple, just fill out short, general descriptions of what you eat for breakfast, lunch, dinner, snacks, drinks, and dessert. Fill it out for roughly 1-2 weeks. If you require assistance with the next step in changing your habits, by all means, email me with a copy of your Food Diary.
For Download :
To fill out on your PC/Mac or write manually save and use/print the WORD doc version
To fill out on your phone, save and use the GOOGLE doc version. (google doc app needed)

Record each day just 3 exercises done, to help encourage your fitness to be a regular lifestyle habit!
Using this GOOGLE DOC sheet on your phone, it’s as simple as OPEN, smash out just 3 exercises, fill in the boxes and SAVE.
IF you want me to keep an eye on your progress, ASK about setting up a CLIENT FOLDER where we can store this DOC for you to save in, so I can check it regularly.
Otherwise, click the image, and SAVE it on your phone and AWAY YOU GO!!

Need a really simple bunch of just a few ideas to get your eating habits back in the right direction?
In this guide I’ve listed 3 or 4 easy ideas of things you can eat at Breakfast, Lunch, Dinner and for Snacks & Drinks.
No, it’s not a weight loss answer you’re looking for, it’s a simple list of options, also which I myself eat, to get you thinking simple & healthy!
For Download :
To view on your phone, save and use either the PDF version or the GOOGLE doc version. (google doc app needed)
To view on your PC/Mac, save and use either the PDF version

To know a general idea of what reps and times you can usually achieve for the most common exercises, writing it down could be a useful tool.
To keep a record of what you your average reps / times are for each of the basic exercises, this sheet can help.
For Download :
To write manually save and print the PDF version.
To enter on your PC/Mac or write manually save and use/print the WORD doc version
To enter on your phone, save and use the GOOGLE doc version.
ACP_PDF Word_Doc_Icon google_docs

To know how well you are improving, the BEST way, is to focus on a few exercises, practice til perfect, then TEST yourself!
To help you do that, here’s a simple sheet, where you can list which month it is, what number test this is for you in case you succeed and do a few tests over time, 5 basic exercises and the goal to accomplish be it Time or Reps. E.g 100 x Jump Squats, 2 min Plank Hold etc.
There’s a half way trial test for you to do, so midway through the month you can see if you have been practicing well, and if your test is hard enough, which if it isn’t you can adjust it.
Then a FINAL TEST at the end of the month, by which if you succeed, i will reward you with incentives.
(other than the reward of being a now FITTER YOU!)
So Download and Good Luck!
For Download :
To enter on your PC/Mac or write manually save and use/print the WORD doc version

Similar to the monthly exercise sheet available above for group session clients, or the general public, this sheet is for my 1on1 clients who after their first session, and completed “pre-season” 5 session pack, use this to test their fitness over the 10 session pack to journal their progress, determine whether they are improving, and also whether they stay at the 10 session discounted price.
Again, you’ll write down 5 exercises that seem like a challenge and a goal to accomplish by the 10th session.
There will also be a Half Way Trial at the 5th session to use as insight into how you’re coming along with your goals.
On the 10th session we will then do the Final Test to see if you pass 😉
For Download :
To enter on your PC/Mac or write manually save and use/print the WORD doc version

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SIMON SAYS GURU QUOTE : 'having Purpose, provides you a path to follow, having None, in circles you will go..'
been awhile since I posted one of my guru rants, but after going to Japan, and seeing such purpose, effort & efficiency etc, it reminded me of Why do we do what we do..
Every motivational post you see these days, from amateur to professional speaker, really focus on the WHY.
If you do things without knowing the why, the question is why do you do it all? And if just 'because', or you 'like it', is it giving off the desired outcome, or are you simply going around in circles..?
Take Health & Fitness, seeing this is a page for that 😏 if you don't fully understand the why (of trying to be fit & healthy), or commit to it, honestly look at the notion of, are you just going in circles?
Train hard for a few days, then have a few bad days, eat bad, drink a bit, etc to only do the same thing, next week, the week after etc etc..
But imagine that cycle was instead you climbing a mountain and at the top was a once in a lifetime view, or maybe it's something more realistic, like building a house, that you can actually pay off, or saving for an amazing trip somewhere..
If you kept making the same errors and started again & again & again.. how would that make you feel about ever reaching that end outcome? Or even continuing with it at all?
Now, if you focused, really understood the PURPOSE of why you are going to do this thing, to get to this outcome.. the path to the outcome becomes so much clearer. It's like being handed a map, or even a map of a maze, and then the path was highlighted.. would you vere off that path, just because?
No chance!
I can admit, I was simply working, playing football, coming up with ideas that never happened, over & over for the last 20 years, I know how stupid that sounds. But only since about June 2017, when I decided, I'm going to Japan, so I'm booking this trip, and really focused on it & made it happen, did I realise having that purpose, also gave me drive, a reason to do what I do, a reason to go to work, and work harder, but the big part was understanding that reason, committing to it and believing in it.
Now, what's next? 😃
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SSPT 1st Session Back - It's Only Rain.. ... See MoreSee Less

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SSPT - I'm Back!! Let's Do This! ... See MoreSee Less

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5:00am & 6:00am at Surf Club Coolum
Boxing 🥊
*depending on numbers weather etc, we'll try box undercover, otherwise we'll still do a mixed session like we just did thu arv*
(comment if coming)
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5:30pm at Surf Club Coolum
Now.. with this rain, boxing may be a little difficult to find enough cover, BUT I'm still keen to run a Strength & Cardio mix for those who don't care about the rain.. 💪🤨
So, i'll bring boxing gear, but if it rains, we'll do something still..
(comment if coming)
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