Category Archives: Fitness Blog

The role of the glutes in running gait.

There is so much talk about the glutes muscles and their importance regarding performance and injury prevention within running gait.

We have all heard coaches say “we need to have those glutes firing “or “ we need to be stronger through those glutes” but what exactly does that mean?

You won’t fire something you can’t feel.

Most people spend a lot of time sitting on their glutes, therefore the muscles become weak and inhibited. If you ask someone to stand up and contract their glutes, the request will be followed by a blank expression and a soft rear end. There is no mind/body connection. There is a disconnection of epic proportions but we expect that person can recruit the glutes when running?

So let’s looks a bit deeper at the glutes.

I’m using the word glutes as a catchall term for the gluteal complex. There are 3 muscles within that complex. They are all important and they all have different roles depending on their origin and insertion points therefore as we are running they all have slightly different roles.

So let’s start with glute maximus. So this big muscled starts around the back of your pelvis and work down to blend in with IT band and also attaches at the top of the back of the femur. This set it up to be a strong extensor of the hip, external rotator and abductor. Now I want you to think in real terms here, if glute max is responsible for external rotation, it’s actually responsible for controlling internal rotation. That makes sense?

A great exercise to strength glutes is a bodyweight squats with a mini band around the knee. When performing the squat, try and rip the band by driving the knees out over your small toes. This creates abduction and external rotation making this a very useful exercises.

High box step ups are a great movement to complement the mini band squat variation as it works hip extension.

Now think of the glute complex in a layered fashion, inside the glute maximus you will find glute medias. Glute med is more responsible for controlling the level of the pelvis on that standing leg. Glute med is far more active on the weight bearing leg in running gait. One of the major functions of glute med is creating abduction but again in real terms the function can be seen as slowing down adduction. So think of this with running gait, its slowing down the drop of the pelvis on the non-weight bearing leg.

When the glute med is not up to the job we see excessive hip drop or “Trendelenburg gait”, so remember during the “stance phase” of the stride, the body is supported by only one leg. So, when your right leg is planted, it means your entire left side is “cantilevered” over to one side your left hip. If the glute med isn’t firing correctly, the pelvis and upper body will tilt downwards on the left side.

So what exercise can help prevent this issue?

A hip hitch. This movement is quite trick to “feel” so take it slow and focus on dropping down and up feeling the glute med working.

Now deeper to glute mediums is glute minimums. This muscle works in concert with glute med to abduct the hip.

One of the biggest take homes from this article is that every muscle in the glute complex has function in running gait but glute med is far more active during weight bearing therefore exercise selection should reflect this. Sometimes taking a step backwards and making a conscious effort to develop your weakest links will improve performance and decrease injury rates. I feel every runner would benefit from performing the exercises I mentioned above, this small time investment would pay dividends in return.

Get fit to run!

So many people run to get fit, but how many people get fit to run?

Being motivated is not enough, as a matter of fact sometimes it can be the mechanism for disaster. Running is a highly dynamic and stressful activity that demands a lot of the body, especially an untrained one. Jumping in without having created a solid foundation can lead to injuries, frustrations and disappointment.

Now don’t get me wrong, if you’re unfit, overweight or need to create a healthier lifestyle, running is exactly what you need in your life, however we want to avoid the unnecessary complications of injury or burnout.

When training, there are certain principals and concepts that are essential to making improvements and limiting setbacks. One of these concepts is the dynamic relationship of tissue load and tissue capacity. This may sound scientific but stay with me as it is important to understand this relationship, as it is essential in minimizing the possibility of new injuries and creating the environment for you to do what you love to do, RUN.

One of the most common causes of injuries is the accumulation of load on a tissue, tendon, or ligament exceeding that tissue, tendon, or ligament’s capacity. Simply put, a beginner decides to brush off the cobwebs and hit the pavement, keen to improve they overdo it and start to feel a niggle, BOOM, they have exceeding their capacity to tolerate the load imposed. This is not just unique to beginners, another example could be an intermediate level runner increasing the mileage for a longer race.

So let’s look deeper!

When looking at tissue capacity and its ability to handle load, there are two big players here.
Repetitive Use

Performing a stride repetitiously over a long period of time is essential to cover a set distance. However, tissues do not have an infinite number of contractions. Due to the nature of running the joint, tissues, muscles, and fascia used all take on wear and tear. Creating strong and resilient connective tissues is a must.
Posture & Technique
Posture and position directly affect tissue capacity. Having a compromised running technique due to the inability of some muscle groups to do the job required when running can lead to injury and a stagnation in progress. Unfortunately Modern 21st century living has evolved in such a way that our posture is becoming increasingly comprised

When the tissues cannot adapt to the stresses listed above, we often get a reactive response. This is usually expressed as swelling, tenderness, redness, inflammation, and pain.

The tissue’s capacity to accept load is dependent on multiple factors. Strength, body composition, technique, training age, flexibility, nutrition and other biomechanical factors all have roles.

A logical approach would be to increase the tissue’s ability to manage load through different strength training and conditioning variables. This creates a pathway of “getting fit” to run.
What should focus on?
The biggest area of dysfunction.
This is very much individual however in my experience weak feet, stiff ankles, shortened calves, sleepy glutes and dysfunctional midsections (just to name a few) create the most common running related injuries.

The answer?

Strength!! Build resilience.
A simple home circuit of the exercise listed below could be the answer.
1. Glute Med Wall slides
2. Frog Pumps
3. Palloff press
4. Glute bridge
5. Bulgarian Split Squats
6. Toe elevated calf raises

Completing this circuit 2/3 times a week would help you get fit to fun and ensure longevity for the activity you will and have come to love.

As an additional bonus you could build the strength of your feet with simple complex of movements …

The OBF principles of WELLNESS – Principle 8 – Find activities that give you a sense of purpose and connectedness.

The OBF principles of WELLNESS – Principle 8 – Find activities that give you a sense of purpose and connectedness.

The OBF Principles of WELLNESS
1 – Know your values and live them.
2 – Surround yourself with positive and supportive people. Who is in your circle?
3 – Weed out things and relationships that do not support you.
4 – Have what you want AND want what you have.
5 – Practice gratitude.
6 – Breath, bounce, sweat and move.
7 – Eat nature’s food and play natures rules.
8- Find activities that give you a sense of purpose and connectedness.
9 – Align your life actions to your life’s purpose.

Principle 8- Find activities that give you a sense of purpose and connectedness.

“Success without fulfilment is failure”, Tony Robins

Scientists once thought happiness was almost completely hereditary (dictated by a genetically determined “set point”). But thankfully, they have since discovered that in fact we have far more control over our own emotional well-being than previously believed. Happiness is found in our daily actions. Cementing your daily actions with activities that give you a sense of purpose and connectedness will pave the creation of a life well lived.

Choose Love,
Choose Happiness,
Choose Kindness,


Perform Altruistic Acts of Kindness

Research has shown that altruistic acts of kindness reduces stress and improves your mental health. The good thing with this approach is also that it not only makes you a happier person, it also makes the people you are kind to happier.
Mother Teresa once said, “We cannot do great things on this earth, only small things with great love.”

Kindness means a behavioural response of compassion and actions that are selfless; or a mind-set that places compassion for others before one’s own interests. In performing the selfless act, a person may undercut their own selfish interests.

Kindness is a value that is often disregarded. Why is kindness so undervalued? In part, it’s because kind people may be viewed as “enablers” by some, or worse, as “push overs” by the cynical. Thus, the cynic’s view that one is a “push over” if one behaves in a kind manner toward others, reflects a belief system that success is only achieved through stepping on or ignoring others. Yet, the cynic’s behaviour rarely results in true happiness—that sense of feeling loved, that one’s true destiny and purpose are fulfilled, and that what one is doing matters in the most profound sense.

In fact, kindness is linked inextricably to happiness and contentment—at both the psychological and spiritual level. Over a decade ago, in a study of Japanese undergraduates, researchers, Otake and colleagues, found that happy people were kinder than people who were not happy. Their study also revealed and that one’s sense of happiness increased by the simple act of counting the number of one’s acts of kindness. Counting one’s acts of kindness also led happy people to become more kind and grateful.

Why do random acts of kindness increase a person’s sense of happiness? Because kindness can promote gratitude.

Random acts of kindness are just one example, the challenge is to create an existence of purpose and connectedness on YOUR life journey.


The OBF principles of WELLNESS – Principle 6 – Breath, bounce, sweat and move.

The OBF principles of WELLNESS – Principle 6 – Breath, bounce, sweat and move.

The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out things and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

PRINCIPLE 6 – Breath, bounce, sweat and move.

Doctor Rogers is right on the mark with her book “Detoxify or Die”
Have you given much thought to the toxic environment in the world around you?

In the very first chapter of Detoxify or Die, Dr. Rogers teaches the reader about phthalates, which are used in the formulation of various plastics in order to render them more flexible and durable. They also add length to a product’s life. You’ll find them in everything from the coating on medication that protects your stomach, to most polyvinyl chloride products, to children’s toys.

The problem with phthalates is that they do not bond completely with the plastics they are mixed with. They “outgas” from such everyday products as plastic wrap and styrene cups. Their chemical composition resembles that of certain hormones, and so they are potent environmental endocrine disruptors. They can interfere with human development and increase hormone-related cancers.
Dr. Rogers rebuts claims made by the chemical and food industries that we are not harmed by these emissions because they are so minute.
The problem, Dr. Rogers explains in Detoxify or Die, is that phthalates bioaccumulate in our tissues. We have no method to effectively detoxify ourselves of these residues and gases that we inhale and digest on a daily basis.
Dr. Rogers explains that this generation is more inundated by chemicals than any other generation, ever. From an epidemiological standpoint, we must learn to adapt to this environment. People have developed disorders because of the unnatural toxins accumulated in their cells, tissues, organs, and bloodstreams. If we don’t find ways to unload these chemicals, we become sick.
Understanding Detoxification

All cells must detoxify or have impaired function / die. The liver has the specialised function of cleaning the blood turning substances the body doesn’t want in circulation into safer, water soluble substances to be removed from the body.

What can’t be cleaned in the blood and removed can be moved into the lymphatic system or stored in other tissues such as fat cells or bones. The body would rather move toxins which can’t be removed by other means into lower circulation tissues. After substances are detoxified and made water soluble they are removed from the body via:

Most of the detoxification methods to follow are based around supporting the natural cleansing that occurs down these pathways.

Recommended detoxification methods – Breath, bounce, sweat and move.

Breathe – 70% of our detoxification takes place via the breath. The pumping action of the diaphragm against the liver and other organs. One of the most powerful methods is Wim Hoff breathing method.

Bounce – Rebounding For Detoxification and Immune System Benefits
The rebounding motion stimulates all internal organs, moves the cerebral-spinal fluid, and is beneficial for the intestines. Many immune cells such as T-lymphocytes and macrophages are self-propelled through amebic action. These cells contain molecules identical to those in muscle tissue. All cells in the body become stronger in response to the increased “G force” during rebounding, and this cellular exercise results in the self-propelled immune cells being up to 5 times more active. These immune cells are responsible for eating viruses, bacteria and even cancer cells, so it is good that they be active. Jumping on a mini-trampoline directly strengthens the immune system.

Sweat – Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Also called far-infrared saunas or near-infrared saunas, these omit infrared light waves that create heat in the body, causing you to sweat and release stored “toxins. “They have anti-aging effects, increased detoxification, pain reduction, joint and muscle support, and cardiovascular benefits. They’re believed to have a parasympathetic healing effect, which means they help the body handle stress better — an attribute that could mean one day they’re used for handling all types of diseases from insomnia and depression to hormonal imbalances and autoimmune disorders. The interesting thing about these types of saunas is that they differ from “regular saunas” because their light directly penetrates your skin but does not warm the air around you. The temperature in your body goes up quickly, yet the light has no effect on your surrounding environment — which is why you can use infrared saunas within your own home.

Move – The body contributes far more to our lives than just physical attributes such as strength and endurance – it plays a major role in emotions, learning and relationships. The body is intimately involved in all our thought processes, understanding, emotions and decision making. The mind and body are inseparable, from our endocrine system to the “brain in our gut” – the body is your brain! Stagnation is death, movement is life.

Choose movement, movement towards a better life, stronger society and brighter future.

The OBF principles of Wellness – No 5 – Practice Gratitude

The OBF principles of Wellness – No 5 – Practice Gratitude
The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out actions and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

Principle 5 • Practice Gratitude
One day a father arrived home after a long day’s work, he sat at his chair in front of the television and pulled out his newspaper, suddenly his 8 year old son came running into the room, “Dad you’re home, let’s go out and play “cried the boy, “not now”, replied his father, “I am tired after my long day’s work and I want to relax for a while”. The child was persistent “please Dad, please “he cried as he pulled at the corner of his father’s newspaper. “Soon, I’ll play soon” his father grunted and in desperation pulled out a page from the newspaper that had an image of the globe on it. He tore the page into little pieces and threw it on the ground. “Now son “, he said “if you put the globe back together I will go straight out and play”. The young boy looked at his father, smiled and went straight to work. His father turned his attention to his newspaper and put his feet up. Within moments his attention was once again broken by a cry from his son, “now Dad, done”, his father looked down and to his utter amazement the boy had pieced the picture back together, the man couldn’t believe his eyes saying, “How did you do it so fast?” The little boy looked up and said “when you tore up the picture I noticed a picture of a man on the back of it. I just knew that if I figured out the person the world would be easy.”
I love that story, figure out yourself and the world becomes easier to navigate. I’m not going to spend time writing about why we need change, just look around you. The “normal” is broken, depression, lack of purpose, addictions and self-limitation has become the dominant paradigm. Take stress as an example, stress experts have shown that we experience 100 times more stress than our ancestors who lived just 100 years ago. The reasons for this are mostly to do with our own perceptions of the world. Add to that magnetic radiation, more complex relationships and friendships, pollution, longer work hours, increased reliance on drugs and medications and it’s no wonder we’re seeing so much stress related illness.
One of these best antidotes to the points I made above is showing kindness and gratitude to others as it is the only way forward to true happiness and the pursuit of spiritual enlightenment.
Ask yourself , Are you guilty of thinking that everything would be better in your life, if you had something else, more money, a new job, a new car, a new house?.
If we are given these things we may be happy, for a little while, but the things that are wrong in our life would still be the same and we will not be happy for long.
Instead it is better to be grateful for what we have, instead of wishing for what we do not have.
Gratitude unlocks the fullness of life.
7 OBF principles for cultivating gratitude
• Gratitude is independent of life circumstances
• Gratitude is a function of attention
• Entitlement precludes gratitude
• We often take for granted what we receive on a regular basis.
• Gratitude can be cultivated through sincere self-reflection.
• Expressing gratitude, through words and deeds, enhances our experience of gratitude.
• Our deepest sense of gratitude comes through glance, with the awareness that we have not earned, nor do deserve all that we have been given.

The 5 minute journal is a great resource to help you cultivate the habit of practicing gratitude. With little tips and ideas, it makes the process more user friendly and its allows you to record and process your daily activities.


The OBF principles of Wellness – No 4 – Have what you want and want what you have.

The OBF principles of Wellness – No 4 – Have what you want and want what you have.
The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out actions and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

                                              Principle 4 • Have what you want and want what you have.

21st century living promotes instant gratification, everything from fast fashion, social media, tinder, and consumerism to name a few. The sad truth is that instant gratification has left the whole world feeling like shit, chasing the next dopamine hit so they can feel good about themselves for a brief period of time. People are chasing the approval of others and their quest to fit in and belong results in a life of insecurity and disappointment. There is a lack of fulfilment in their actions.

The truth is that material success can only make you happy if you are already happy. True happiness comes from a place far beyond fashion, money or titles, it comes from a place of self-actualisation a place of personal growth and fulfilment.

What are the characteristics of self-actualisation?

• Keen sense of reality – aware of real situations – objective judgement, rather than subjective.
• See problems in terms of challenges and situations requiring solutions, rather than see problems as personal complaints or excuses.
• Need for privacy and comfortable being alone.
• Reliant on own experiences and judgement – independent – not reliant on culture and environment to form opinions and views.
• Not susceptible to social pressures – non-conformist.
• Democratic, fair and non-discriminating – embracing and enjoying all cultures, races and individual styles.
• Socially compassionate – possessing humanity.
• Accepting others as they are and not trying to change people.
• Comfortable with oneself – despite any unconventional tendencies.
• A few close intimate friends rather than many surface relationships.
“Success without fulfilment is failure”.
So how do we find fulfilment?

There are universal elements of fulfilment and the number one element is that we must grow. There is no drug in the world more addictive than the drug of “getting better”. If we don’t grow, we won’t be fulfilled. The mantra of “better than yesterday “will serve humanity better than the mantra of “you only live once”.
The second element is that you must contribute beyond yourself. If our goals only serve ourselves, then achieving our goals will only make us happy for a moment. But if your mission is to serve others, then not only will you leave a legacy of giving, but you will be more fulfilled in life.

The point is this: What will make you fulfilled is to grow and to give.

The OBF principles of Wellness – No 3 – Weed out actions and relationships that do not support you?

The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out actions and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

Principle 3 • Weed out actions and relationships that do not support you.
We have already discovered how the people you surround yourself with play a major role in supporting your passion and life journey however a big part of the journey towards change involves recognising that the power to change lies within and that you can blame anyone else for what you chose to do with your life.
Anything that pushes you away from being the best version of yourself is a distracting force. Its will present itself in the form of poor habits, relationships and/or a combination of both. It can be looked at as a limiting factor that is preventing you from moving forward. The first step to overcoming these limiting factors is to define and acknowledge them. This takes some honest reflection on your part. Write is down and think long and hard about the consequence of maintaining the relationship or habit. It could be a habit, behaviour, thought, feeling, emotion, personality trait, result or relationship you don’t want. IT MUST BE SOMETHING YOU WANT TO CHANGE NOT SOMETHING SOMEONE ELSE WANTS TO CHANGE ABOUT YOU. It can be something you want to stop doing or a positive direction that you are moving in that you want to reinforce.
The next step is to create boundaries/ triggers / techniques to support you new behaviour. If you live a very sedate lifestyle and the lack of movement is your limiting factor, then setting 5 min movement block throughout the day can act as a trigger to support your new behaviour of leading a more active lifestyle. Alarms, reminders and text alerts can acts as conscious reminders to get the work done. Aiming to go X amount of days without breaking the habit creates streaks that’s acts as a great motivator to continue. (Much like snapchat and other social media and marketing campaigns). Aim for just one days at a time with the goal of being better than yesterday. This build consistency and consistency builds results. The “Way of life” app is a great tool to help you create good habits and behaviours.

The OBF principles of Wellness – No 2 – Who is in your circle?

The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out things and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

Principle 2 – Surround yourself with positive and supportive people. Who is in your circle?

We reflect the environment we spend most time in, people are like magnets, like attract like, who have you attracted into your life?

They all create the environments for your thoughts, feelings, actions and results. They are your CIRCLE OF INFLUENCE. Your community shape your life, chose it wisely.

An individual maybe born into riches but live an unhappy life, while someone from more humble beginnings maybe able to manifest their dreams in record breaking time. All because of the company they keep, which influences their way of thinking and thus resulting in a mindset for success. I’ve seen this time and time again, it’s the power of environment.
Our habits determine the person we become. Environment optimisation is an important one that can have a profound impact on your well-being.

Want to be successful? Surround yourself with successful people.

Want to be happy? Surround yourself with happy people.

Want to be healthy? Surround yourself with healthy people.

Want to be strong? Surround yourself with strong people.

In essence, we become more like the people we hang out with.

Jim Rohn: “You are the average of the five people you spend the most time with.”

Take a moment to reflect on the following: Who are the people you spend most time with? Do they elevate you or bring you down? Are they proactive go-getters exhibiting qualities that you admire or people who just sit and criticise? Do they motivate or drain you?
The incredible thing about being around positive minded individuals, who have a habit of chasing their dreams and believe in taking responsibility for their lives, is that you’ll be inclined to grow in a positive direction as well.
They will have an impact on your thinking and consequently your behaviour. They will support you on your journey and move you towards inspired action.
Maximise the amount of time you spend with these people!
“Associate only with positive, focused people who you can learn from and who will not drain your valuable energy with uninspiring attitudes. By developing relationships with those committed to constant improvement and the pursuit of the best that life has to offer, you will have plenty of company on your path to the top of whatever mountain you seek to climb.” – Robin Sharma

                                                Use social media for the greater good. 

Social media has its pitfalls, take a 14 years boy or girl, in times gone by the child’s primary influencers where parents, teachers, family and friends, in today’s worlds its Facebook, snapchat and ista friends making parental control very difficult. Many parents are no longer primary influencers as streaks, likes and snaps are the dominant paradigm.
However the amazing thing about where we are today in terms of technology, means that you can literally surround yourself with inspiring people (e.g. through Twitter, Facebook and audio books). The 6 degrees of separation concepts has been blown out of the water by the connectivity of social media. As a result, I’ve put together a few ideas including these more modern methods, on how you can begin creating a more optimal environment for your personal growth and success:

• Seek out people who have skills/qualities that you admire and learn from them. Never assume that they have nothing to learn from you. We can always learn something from someone, regardless of where they are in their own life.

• Minimise the time you spend hanging out with the wrong crowd and unhealthy influences, e.g. pessimists and those that can hurt your chances of achieving success.

• Read more. Books, blogs, etc. You will be exposed to inspiring success stories, expand your library of knowledge and nurture your creative thinking.

• Listen to audiobooks/podcasts when you are commuting and/or relaxing.

• Follow inspirational people and those who you can learn from on social media channels.

• Subscribe to newsletters, which will add value to your life and help you towards your goals in life.

• Keep perspective. While it’s important to spend your time with those who are more successful than you, it is also great for your development to be around those who are at the same stage as you (so ideas and the journey can be shared) and those below you, who you can inspire and share your experience with.

• Spend less time in front of the TV and create your own stories.

To be exceptional you must first become the exception. 

The OBF principles of WELLNESS – Principle 1 – know your values and live them.

                                                                    The OBF Principles Of WELLNESS
• Know your values and live them.
• Surround yourself with positive and supportive people. Who is in your circle?
• Weed out things and relationships that do not support you.
• Have what you want AND want what you have.
• Practice gratitude.
• Breath, bounce, sweat and move.
• Eat nature’s food and play natures rules.
• Find activities that give you a sense of purpose and connectedness.
• Align your life actions to your life’s purpose.

PRINCIPLE 1Know your values and live them

As Mahatma Ghandi said, “Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.”

I am a values based coach. I coach and live through the values of respect, honesty, gratitude, commitment and self-development. It’s imperative that we know our core values. Knowing what matters to you most gives you a level of self-awareness important to your sport, coaching, work, and life in general.
Many people are disconnected from their values. Either they are not clear on their values or they operate, often unknowingly, in ways that don’t align with them.
My goal is to help people get in touch with their core values. When they gain that clarity and sense of purpose, s everything becomes easier: making decisions, choosing next steps, recognizing sooner when they’re off-track. The confidence and fulfilment that come with living and working in alignment with their values allows them to flourish with meaning and purpose.
Many claim to understand their own values, but I maintain you don’t really know them until you have:
1. Articulated them clearly in writing.
2. Tested them through daily decision-making. The image above its a picture of the OBF values on our gym wall, every day we live and coach through the values outlined above.

Defining Your Core Values

STEP 1 –

Write down times of your greatest happiness and sadness. Recall the peaks and valleys within your experiences, making note of the details and emotions surrounding each memory. Only include memories that had the most impact on your life and sense of well-being rather than those that earned you the most praise or recognition from others.

• For example, a time of great happiness might be when you finally achieved something you worked really hard for or a moment of bliss with a loved family member.
• Look for the themes that run through your most charged memories, good and bad.

Step 2-

Narrow + Walk + Narrow: Draw values from your answers to step 1. In the beginning you will have a large list of values. Narrow the list down to 15 or so top values, then step away for a while; I encourage you to go for a walk at this time. Then come back with fresh eyes and can hone in on their core values – a powerful and liberating experience.

The initial list might look like this…

Tradition – Innovation – Recognition – Patience – Passion – Generosity – Accountability – Loyalty Initiative – Cooperation – Competition – Openness/directness- Efficiency – Material – Possessions  Fun & Enjoyment – Honesty – Independence – Family – Reputation –  Modesty – Security Relationships -Risk-taking
It might end up like this
Family – Happiness – Honesty – Humility – Self accountability – Respect

Step 3 –

Define in your words what each value looks like and what it means to you. This is what honesty means to me.

The Most honest person in the room is the most powerful person in the room.
Honesty defines you as a person. It underlines your relationships and belief systems.
Honesty of effort is fulfilment beyond explanation. Unfortunately so many people will never experience this bliss.
Honesty is an active component of almost every other core value in OBF. Without honestly, commitment, perseverance, trust and growth from failure become diluted and compromised.
Honestly trumps talent,
Honesty defeats fear and inspires action. Its absence creates uncertainly, shame and greed.
Its presence is the difference between a head held high or a head hung low.
It’s found in reps , words and actions, its more powerful than the phone or computer your read this post from, no money can buy it or person can retrieve it when its lost so cherish it as if it was the most valuable position you have.

Adrian O Brien

OBF Tip: It’s an evolving process!!

Values are usually fairly stable, yet they don’t have strict limits or boundaries. Also, as you move through life, your values may change. For example, when you start your career, success – measured by money and status – might be a top priority. But after you have a family, work-life balance may be what you value more.
As your definition of success changes, so do your personal values. This is why keeping in touch with your values is a lifelong exercise. You should continuously revisit this, especially if you start to feel unbalanced… and you can’t quite figure out why.
The key is bringing the words to life and giving them real meaning and relevance in your actions, standards and behaviours every day.

Finally , find time to check in and journal about how you typically enact these values. Journaling helps reinforce your actions and desires thus allowing you time to reflect, grow and evolve.

The power of bone broth


According to an old South American proverb “good broth will resurrect the dead”. While that’s undoubtedly an exaggeration, it speaks to the value placed on this wholesome food, throughout the ages.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.

Bone broth nourishes everything from your gut to your brain.

Bone Broth Nutrition 101 – Natures multivitamin
• Over 19 easy-to-absorb, essential and non-essential amino acids.
• Collagen/gelatin, which help form connective tissue.

                            • Nutrients that support digestive functions, immunity and brain health

The Magic of Collagen and Gelatin – Just think wrinkles and cellulite. 

Collagen is the protein found in connective tissue of vertebrate animals. Bone, marrow, cartilage, tendons and ligaments are all abundant with collagen. The breakdown of collagen in bone broths is what produces gelatin.
Gelatin (the breakdown of collagen) was one of the first functional foods used as a medical treatment in ancient China. Dr. Francis Pottenger and other world-class researchers have found gelatin and collagen to have the listed benefits:
• Gelatin helps people with food allergies and sensitivities tolerate those foods, including cow’s milk and gluten.
• Collagen protects and soothes the lining of the digestive tract and can aid in healing IBS, Crohn’s, ulcerative colitis and acid reflux symptoms.
• Gelatin promotes probiotic balance and growth.
• Bone broth increases collagen, reducing the appearance of wrinkles and banishing cellulite.
• Because gelatin helps break down proteins and soothes the gut lining, it may prove useful for leaky gut syndrome and the autoimmune disorders that accompany it.
• Gelatin provides bone-building minerals in easily absorbable ways, preventing bone loss and reducing join pain.

Here is another incredible benefit from the collagen found in bone broth: It can make your skin look amazing. According to Donna Gates, author of “Body Ecology,” bone broth benefits you skin because it makes it supple and can decrease cellulite!

She says cellulite comes from a lack of connective tissue, and if someone has very smooth skin, it’s because the skin is high in connective tissue. Gates explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin.

At this stage you are probably interested in how to Make Bone Broth.

These two books are amazing resources and I highly recommend them.

There are a few important basics to consider when making good stock. You can make bone broth with animal components alone, but studies have found that the combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone.

Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.

Cooking Suggestions
1. Place bones into a large stock pot and cover with water.
2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
3. Fill stock pot with filtered water. Leave plenty of room for water to boil.
4. Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
6. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.