What Excites You?

Tuesday, January 21, 2014
It’s normal to be afraid of new undertakings. It’s very human to feel panic at the idea of doing something different. Getting out of our ‘comfort zone’ can be hard, even though it may be an unbearable place to be.

In 2000 when the Olympics were playing in Sydney, a friend had extra tickets and offered some to me - "enough for several days" spectating for myself and a family member.

I asked my youngest son, who was 14 at the time, to come with me, but he was reluctant and ended up missing out.

However, on seeing my excitement at the experience, Nick vowed to think twice about missing opportunities in the future. Since then he’s spent years journeying, studying and working overseas as well as in iconic Aussie locations, meanwhile ticking off an impressive bucket list. This year it’s South America for three months. Some of that time is scheduled with friends, some left open to whim.

His credo is to do what excites him, with the understanding that excitement comes from the exhilaration of overcoming fear, and doing what makes your heart sing, not sink.

He understands the necessity to plan and prepare properly. He keeps healthy, fit and strong, eats well and takes care to plan his actions rigorously before the event. But he also leaves room to respond to chance opportunities.

It’s his birthday today and I’m proud of him..and admiring his example as well.

This year let’s learn from youth and do what excites us.

iKiFit can help you enhance your excitement. Get fit and learn new skills with Learn Online. Join for free  and download here to set your goals.



Enhance Our World

Wednesday, January 15, 2014
I love pretty much everything about this time of year - the long hot days, the swimming, the fact I’ve just had a break with my family at the beach and am full of energy and enthusiasm for another year.

For me, this is the time to work ON my life and business, as opposed to IN -  to set clear plans, before the real whirl of the year commences with the beginning of the new school term.

So I’m working on getting my vision and goals clear.

There a lots of things I’ve learned from setting goals in the past and the biggest is to get ‘the vision thing’ right.

I’ve learned that to do things well we first need to believe - and to believe it helps to SEE clearly - at least in our mind. Then, committing our idea or ‘vision’ to paper enhances it by orders of magnitude...

To help clarify my vision thing this year I’m adopting a strategy from Justin Tamsett, that is centred on the word ‘enhance’, which means ‘to raise to a higher level, to intensify, improve, to make more valuable or fulfilling’.

Justin says to us “enhance demonstrates respect and acknowledgement that what you are already doing is working well’  - so to enhance our world we start by focusing on the habits, skills and processes that we already use to help us be happy healthy and strong, then identifying and acting on ways to enhance them.

These are the ways I’m going to do that this year;-

  • By being a student. Learning from others helps us improve and enhance our skills, our effectiveness and wellbeing. I’m excited to be committed to courses run by Shihan Nigel McReaddie, Rebel Black and Anthony and Zac O’Leary.   
  • Setting CLEAR goals. I’m doing a two day Boot camp in early Feb to ensure I really get my goals down clearly and then will evaluate and update regularly. These goals will centre on things that excite me to get out and DO. More on this next week.
  • Acting from love. We can look at everything around us as things, people or opportunities to exploit, or we can see ourselves as part of a fantastic universe to share and enhance.

How are you going to enhance your world this year? 


Every single day, in every single way, we’re getting better.

Tuesday, December 10, 2013

I must admit there are days, when the planets don’t align or the politicians are particularly pathetic, that I struggle to believe my own song. Sometimes it feels like it’s all uphill. But, as with everything else, hills can be gotten over.

Staying the course requires perspective and being able to recognise the silver lining - or at least admire the scary darkness of the cloud. When we’re toiling up those steep and slippery slopes, muscles aching and heart thumping, be mindful that when we reach the summit, rather than a lush mountain meadow, with butterflies, frolicking lambs and babbling brooks, we may well be confronted by a vista of more parched and rugged mountains stretching to the dauntingly distant horizon.

That’s when a sense of humour comes in handy.

Who remembers the ex prime minister who stated that “Life wasn’t meant to be easy” and some years later found himself outside his New York hotel with no pants and no reasonable explanation?

If we’re actively participating, the ups and downs of life catch us all eventually, but even the most shocking, scary or plain cringe worthy events can bring on gut busting hilarity after a sufficient length of time.

Or at least a wry smile.

The key is achieving distance. Perspective. To step back and admire the comedy of it all.

Life has a way of shrugging at even the greatest achievements, biggest disasters or most mundane non-events, but there’s always a laugh there if we look.

As my wife and Garfield (not the same person) would say, “Don’t take life too seriously, it’s temporary”
This week, let’s look for the laugh wherever we can.

And if it hurts too much to laugh, smile inside.

On a completely different note, take a moment to check out this music video of the band No Shame from Walgett Community School. It probably won’t make you laugh but it will definitely make you smile. Inside and out.

“No Shame”

Wednesday, November 06, 2013
This week instead of the usual Energiser, I’d like to bring you up to date on a project I’m involved with at Walgett.

You may have seen some of the recent bad press about the town. It’s an easy target for a biased press during a slow news week. I reckon it’s the name - a bit like Dubbo in this way - sort of easy to pick on. Like Bogan and Dapto.

But I’m proud to be from Dubbo. It’s a great place to live. And I’m proud to work in Walgett.  

This week the Walgett Community School is involved in the production of a music video based around a song competition the High school band - well named  “No Shame”  - won. The kids, assisted by all staff and led by music teacher Vanessa Schep, wrote and performed the song for the Enviro Song competition. It’s only a “little” song competition run by Red Hill Environmental School and promoted by teacher Mark Heaney.

But it has had some success :

Last year I was lucky enough to get the job of producing the video clip for  the school that won the Primary school section of the same competition - Brewarrina Central School. As  a result one of the singers in this clip is being featured in a documentary - recently shot by ABC and now in editing - about a choir that was formed from some of the talent identified by the  competition. The group, and the documentary, which will air early in the New Year is called The Outback Choir. Please have a look at the video that set the spark.

Who knows the positive impact it will have on the kids at  Walgett. At the very least we’ll have some fun making the clip and learn a few things on the way.

A spark can start a whole bushfire, but it can also create a steady warming glow.



Tuesday, September 24, 2013

Joe Williams BoxerI’m going to deviate slightly this week from our usual “Word of The Week” blog theme.

The reason is, we have been doing lots of talking over on our facebook page lately about the “Sometimes” song.  And I really wanted to share some the back story with you.

The song was written almost two years ago in response to a period of intense grief - in an attempt to come to grips with life. Some of you will have seen early versions of the video clip. If you have, please take the time to look and listen again. Along with some new images in the video, there is now a guest singer who appears from the second verse who takes the song to a whole new level.

 It’s a tune about light, dark, good bad, happy sad, love and loss - and redemption.

It's about celebrating the diversity of life and remembering that no matter what is the words of the Dali Lama “This too will pass”

 It’s a reminder and affirmation that we ALL have good days and bad. That’s life and the universe.

Joe Williams has experienced the highs of playing for the Rabbitos, the Bulldogs and France at 1st grade level, as well as boxing at a high level and of being a hero and celebrity. He has also experienced intense lows from the loss of some of those things.

Joe now has lyrics from "Sometimes" tattooed on his chest.

When I asked him why he felt so strongly about the song he replied:

“I am a person who relates my life and how I feel to Music. Having said that, from the minute I laid eyes on the lyrics to 'Sometimes' I immediately felt a connection.

The song relates to feelings & emotions -to who we are & how we feel. To me, Sometimes, directly reflects how I feel & act everyday and knowing that everyone has, and is entitled to have a bad day. I related so much to the songs that I felt I had to have it tattooed onto my body - as a reminder that every day, somewhere, someone else is struggling and I am not alone in this! And it's OK.

But there are also great days and they will always come again as long as I look after myself, follow my dreams in a disciplined manner and keep the perspective. This is firmly imprinted on my chest - I see this reminder every morning.”

Please have a look at the video and see for yourself why Joe is so attached to the song - and it to him. And please share it.

Meanwhile remember what that wise old guy said... “This too will pass”

Here comes the advertorial; - iKiFit offers activities and tools we can use to manage the challenges and the moods - and make our lives better - to keep up our strength so we can handle the ups and downs, the challenges and opportunities when those "sometimes" occur, as they inevitably do.



Finding Common Ground

Friday, August 30, 2013

Finding common ground with others is one of the most reassuring things we can do. 

I had dinner with friends, Rebel and Michael Black, in Lightning Ridge last week. Michael has just recovered from a completely unexpected, life threatening complaint/situation/event that had struck him down out of the blue. The thing that we noted was that, although they had never heard of the condition before, they found that whoever they mentioned it to had experienced it personally or knew someone who had.

We then discussed, over an excellent home grown, home cooked meal, :) that no matter what is happening in our lives, be it bizarre, confronting, horrifying or absolutely wonderful, we never have to look far to find someone in similar circumstances.

If we look. 

In a teambuilding workshop that I run, we discuss “Car Salesman School” where trainees are taught that the best way to sell a car is to first get the potential customers to like you as we are more likely to buy from someone we like. The theory is that the easiest way to achieve that is to show them that YOU like THEM; - and the easiest way to do that, is to find common ground with the (potential) customer. So you can relate. 

They are taught to look in their cars – under the pretext of valuing it – to identify ways to establish rapport. Anything from sporting equipment to tastes in music or fast food can provide a conversation starter.

“Hey, I see you’re into footy. Who do you go for?”  

At this point we can come over all cynical about crass commercialism, but let’s stop and consider that we are all selling SOMETHING; - and most of us need a car. They’re just doing their job and when we think about it most of us know some very nice car salespeople. A lot like us.

Now let’s consider the tactics politicians use to persuade us to their point of view. How much of it is based around the illusion and fear of difference. They will have us believe the “others” aren’t like us, don’t agree with us and will take what we have?  It’s us against them.

Let’s stop and consider this. When we think of how different we are from others how do we feel? Often isolated and alone. Now think of a passion, a pastime and a problem we have and think of how many people we know who share or relate those things. Feels good doesn’t it, because it means we’re normal.

This week, let’s improve our normal. Relate to someone and energise your day.

Every Single Day

Tuesday, August 06, 2013
Every Single DayHere at iKiFit we’ve been working at making our Learn Online Energisers quick, fun and effective. Each week, you’ll get an idea and an activity. Featuring regularly is the song Every Single Day which you can buy at iTunes. This weeks’ active Energiser is me doing as version of the song.

Today's blog is inspired by my good friend Patrick Moore's book "Touch the Sky".  If you want to know more about Patrick check out his website One Billion Punches

There's an old saying; "If you want something done properly, do it yourself" There's no doubt that in some cases this is true. However, someone else said; "I have so much to do, that I'm going to bed" Sometimes, life can be so overwhelming we just want to stop.

Doing things yourself is a great strategy, but getting some help can be smart. If you can't get everything done it may simply mean you've got too much to do, or that you are trying to do things you don't have the skills or aptitude for.

It can even be poor management to try to do everything ourselves. Sometimes it's more efficient to focus on the things we do well and get help with the stuff we dislike, or aren't so good at. Smart companies get extra staff when there's too much work to do or when they need specialist services. So should we.

There are times it can be a good idea to get someone else do a task for us because it is empowering for them. Remember the old adage, "Give as person a fish and they eat for a day, teach them to fish and they eat for life".

There are other times people really want to help, for any number of reasons.  If they offer, let them do it. If they don't offer, ask them. Or hire someone. An occasional baby-sitter, cleaner,  gardener or ironing helper can be a gift from heaven.

Don't forget to get your free download Every Single Day

Go on, delegate something today. You’ll both be glad you did.

The first day of the rest of our lives

Monday, July 22, 2013
Today is the first day of the rest of our lives.... a phrase that resonates as I enter my 58th year.

Like anybody, I can look back and tick off things that I’ve achieved and things that I haven’t. Happy times and not so good. And like anybody else there are things I would like to do better with the rest of my life, things I can do without and others that are working fine, thank you very much!

One thing I’ve learned is that it’s up to each of us as individuals to create our own future.  Our attitudes, our actions and our beliefs make us who we are and create our opportunities.

Another certainty is that the only place we can create a future is in the present. Putting it off till tomorrow, waiting till our ship comes in won’t result in the change we want

Today is the first day of a new series of Energisers. Each week on Monday I’ll send a simple theme, activity or attitude to work on for a few minutes, a day, week or lifetime.

And, yes, I’ll be suggesting, hassling and hopefully motivating you to do an iKi Energiser or SOME physical energiser. At 58 I really do know that works.

So, let’s get back to creating a better future right here and now. How?  Visualise. Take one minute and dream about the rest of our lives. OK, mind off the lotto win. Could happen. But lets’ think of what matters. Happy family.  Healthy activities. Laughs and love. Satisfying work with some security. Being able to do the things we enjoy, with people we like. That’s what I want anyway. I can see it and feel it now. And seeing and feeling is believing.

Kickstart the rest of your life today. Do an iKiEnergiser or  get up, breath and feel the way you want to feel. Like you have a great life ahead.


Exercise - The Minimum Effective Dose

Monday, July 15, 2013
I've been filming and editing for the past few weeks. It’s been great to work with Mitchell Macrae again. Mitch worked full time at iKiFit  for 4 years and has done project work for the past 5.

He and business partner, Benji Wales have been working seriously for the past few years on becoming real film makers and during our recent “shoot” it struck me there is a perfect analogy between film and fitness.

Because we were striving for a professional result, each scene took hours to set up, and we did multiple - I do mean MULTIPLE, takes. And if we were able to, we would have had ten times the crew, with make- up, caterers, PR's and our very own trailers!!! Much like professional athletes.

Most of us can make a video - just as most of us can play a game of basketball, footie, tennis, go for a run, surf, or whatever takes our fancy. But the difference between playing at home or in the local club is the same world apart as doing a home video or a movie for the cinema, or for professional use.

Exercise is the same - If we want to be at an elite level we need to do hours of preparation every day, and have trainers, masseurs, psychologists, the lot. But it’s easy to lose sight of the fact that in practical terms elite athletes are really only performing around 5% better than amateurs who put in a fraction of the time in training and preparation. Just like we can get heaps of personal satisfaction from a simple, self made video we can get great health and fitness results with a Minimum Effective Dose. This article from Gizmodo "4-Hour Body - The Principle of the Minimum Effective Dose" supports this notion perfectly.

Recognising this can be incredibly empowering, because it means that we can actually achieve great functional fitness, skill, and let’s not forget fun, easier than we think.

We can get a powerful outcome by doing as little as 10 minutes of focussed training a day. Take a moment to have a look at the 4 hour body (meaning 4 hours a month).

To understand why this is so important we need to touch on a bit of sports science history. In a nutshell, most of the science we have using for years was based on athletes, by elite trainers, for elite athletes. The ultimate focus was on achieving that 1% extra needed to beat  other elite athletes. What this meant in practise was that much sports science focuses around top end performance improvement, not on base fitness.

If you struggle to make enough time to give yourself that Minimum effective dose of training, can you budget 4 hours a month. That is 10 mins a day? ikiEnergisers are free dudes!

Do an energiser. DUDE.

The cool thing is we can be easily 80% as fit as the professionals at what they do. The extra 20% is entirely necessary at their level...but for us it doesn’t matter much at all - and we get to be able to do the things we want to do.

Rules We Can Live By

Wednesday, June 26, 2013

Like the rest of NSW and Queensland I’m looking forward to the State of Origin tonight. I don’t know about the rest of you but I’m kind of hoping the banana benders get up tonight as it will make the final match in three weeks a cliff-hanger. The kind of contest I love the most is the one that goes down to the wire.

 I’ve been talking to  people about the punch up at the last match and the great majority are relieved that ARL has taken the stance they have regarding future fights on field.

Most agree we want to see a bit of aggression in the is a gladiatorial contest after all.  But  the consensus is that it’s high time that the message sent to our communities by our role models is a consistent one. That a sporting field is a place of appropriate behaviours; sportsmanship, control, fairness, respect, safety and so on- and that breaking the rules should be dealt with swiftly, consistently and fairly.

Almost everyone I’ve spoken to agrees that sporting stars are paid huge fees to entertain, but that they are not above the rules. Indeed, they have a responsibility to be role models on and off the field. No more excuses about letting off steam. In a healthy community all live by the same rules.

But, some of us still like a bit of biff in the game.

So here’s a suggestion; Starting with the premise that fighting on field is part of the game, but that our stars –role models – have the responsibility of showing a good example to the fans as well as the community. Why not add some new rules to embed some biffo into the game in a way that is safe, fair and fun and we can all enjoy.

One punch could get a sin bin and one weeks suspension, two equals two weeks -  and a full on flailing (as seen at the match in question)  leads to three weeks suspension with a fundraising boxing match at half time the next time the teams meet.   

Just to add a bit of fun to the mix, if elbows are involved they could make the fundraiser a Mui Tai match, if it involves grappling it could go in THE CAGE. There are enough fighting codes out there to cover all eventualities.

Think of the marketing possibilities!

Imagine Rabs Warren  commenting over the video ref playback...” Yes he’s definitely connected with a knee to the Jatz Crackers there - this will have to go to the cage”  

Talk about having our cake and eating it too. Might bring a whole new audience to the code. Everybody would be happy.