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@30shortdunk

Session 13. Still very sore from Session 12, even after 48hrs rest. I was a little concerned that I wouldn't be able to perform squat jumps, but after a good warm-up & stretch I was good to go #30shortdunk #successin12 #dunk #dunkprogram #basketball #success #livethedream #gym #gymlife #inspiration #dreams #goals #purpose #lifecoach #financialfreedom #contribution

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@30shortdunk

Phase 2 (wks 5-8), will be a lot more intense than the previous weeks. There were times where I had a little trouble controlling my breath after a set, but nothing too crazy. Here you see me doing squat max jumps, just one of the many new & challenging exercises in this phase of the #dunkprogram "8 weeks to go, an 4 till the next #jump ". Looking for a massive improvement for the next jump #30shortdunk #successin12 #dunk #basketball #coach #lifecoach #health #vitality #fitness #happiness #fulfillment #dreams #goals #livingthedream #training #gym #gymlife

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@30shortdunk

After 3 weeks of training & 1 week break, this is the result - a jump of 61.9cm or 24.37" . A little less than my previous record. Still another 30.14cm before I'll be able to dunk, which huge in terms of jump height improvement (27.74%). #successin12 #jump #jumptraining #dunk #dunktraining #dunkchallenge #shortdunker #basketball #nottooold #learningtofly #coach #lifecoach #lifecoaching #gym #gymlife #livethedream #under6feet #exercise #vitality #health #success

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@successin12

DAY 219: I love coaching. There are very few things that give me the same level of fulfilment than being apart of someone's shift in thinking that enables them to make meaningful changes & attain their dreams. It's such a gift to be apart of that process of growth & transformation. Turning dreams into goals, then bringing them into reality. Inbox or message me the dream that you can't stand remaining a dream. #lifecoach #successin12 #dreams #dreamlife #success #happiness #hatemyjob #entrepreneur #create #faith #drive #meaning #goals #vitality #health #abundance #financialfreedom #leadership #debt #wealth inspire #love #relationships #empowering

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@30shortdunk

New face of #30shortdunk - love it? Hate it? Let me know #vote #isitbetter #successin12 #dunk #dunkprogram #success #lifecoach #liverhedream

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@successin12

DAY 214: I made session 11 as intense as possible & gave it my all. After all, I have a week of rest, with a jump test at the end of those 7 days to see how much the dunk program has really improved my jumping height. It's a little frustrating to have to hold off on doing a test jump till the end of 4 weeks, but I can see how that can be a good thing. I'll be patient & trust in the process. I'm excited to see the results of my hard work on the 11th March 2017. Touch the backboard?Touch the hoop? Above the rim? What do think I'll do? #dunk #dunkprogram #basketball #dreams #goals #gym #gymlife #lifecoach #liverhedream #nottooold #success #successin12 #30shortdunk

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@successin12

DAY 211: session 10 of my 12 week #dunkprogram & feeling strong. No pain in the back of my knee like session 9. Looking forward to my jump attempt on the 11th of March 2017, after 3 weeks of training & 1 week of rest. How high do you think I'll jump? #basketball #dunktraining #dunk #30shortdunk #successin12 #gym #gymlife #lifecoach #nottooold #livethedream #exercise #fitness #quote #inspiration

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@30shortdunk

DAY 214: I made session 11 as intense as possible & gave it my all. After all, I have a week of rest, with a jump test at the end of those 7 days to see how much the dunk program has really improved my jumping height. It's a little frustrating to have to hold off on doing a test jump till the end of 4 weeks, but I can see how that can be a good thing. I'll be patient & trust in the process. I'm excited to see the results of my hard work on the 11th March 2017. Touch the backboard?Touch the hoop? Above the rim? What do think I'll do? #dunk #dunkprogram #basketball #dreams #goals #gym #gymlife #lifecoach #liverhedream #nottooold #success #successin12 #30shortdunk

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@30shortdunk

DAY 211: session 10 of my 12 week #dunkprogram & feeling strong. No pain in the back of my knee like session 9. Looking forward to my jump attempt on the 11th of March 2017, after 3 weeks of training & 1 week of rest. How high do you think I'll jump? #basketball #dunktraining #dunk #30shortdunk #successin12 #gym #gymlife #lifecoach #nottooold #livethedream #exercise #fitness #quote #inspiration

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@successin12

DAY 209: feeling an odd pain in the back of my troubled left knee. In my 20's I'd just ignore such pains as they'd never amount to anything - perhaps you can relate. These days, I'm never so sure if something is about to give. I have to reflect on most ligament, tendon & joint pain & evaluate whether to continue, lower the intensity or stop, these were the kind of pains that never used to amount to anything. Over the last few years I've increased my efforts to eat & drink healthier, exercise consistently & get more rest. I believe this has given my body a lot of improved strength, flexibility, endurance & vitality - it's why I believe that dunking for people like me (5'9" & +30yrs) is possible. If you give a dream everything you've got, you can bring a dream into reality. #basketball #dunk #dunkprogram #coach #lifecoach #dreams #goals #livethedream #success #30shortdunk #successin12

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@30shortdunk

DAY 209: feeling an odd pain in the back of my troubled left knee. In my 20's I'd just ignore such pains as they'd never amount to anything - perhaps you can relate. These days, I'm never so sure if something is about to give. I have to reflect on most ligament, tendon & joint pain & evaluate whether to continue, lower the intensity or stop, these were the kind of pains that never used to amount to anything. Over the last few years I've increased my efforts to eat & drink healthier, exercise consistently & get more rest. I believe this has given my body a lot of improved strength, flexibility, endurance & vitality - it's why I believe that dunking for people like me (5'9" & +30yrs) is possible. If you give a dream everything you've got, you can bring a dream into reality. #basketball #dunk #dunkprogram #coach #lifecoach #dreams #goals #livethedream #success #30shortdunk #successin12

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@successin12

DAY 207: in my mid 20's I made the mistake of doing a gym session without an adequate warm-up an stretch & I paid a big price - tearing the rotary cuffs in both my shoulders. At first I ignored the pain thinking it was just a little soreness from my workout. After 3 days of pain, I realised something wasn't right. Now days I never miss a warm-up & stretch before exercising. The painful memory of not having normal use my arms for a long time reminded me to do my warm-ups an stretch before an after every session. This habit will be essential to my success in achieving my goals. Do you put much value on stretching? #health #fitness #strength #warmup #warmdown #flexibility #strength #power #gym #gymlife #dunk #dunkprogram #jump #jumpprogram #basketball #nottooold #30shortdunk #successin12 #lifecoach #lifecoaching #goals #dreams #liverhedream

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@30shortdunk

DAY 207: in my mid 20's I made the mistake of doing a gym session without an adequate warm-up an stretch & I paid a big price - tearing the rotary cuffs in both my shoulders. At first I ignored the pain thinking it was just a little soreness from my workout. After 3 days of pain, I realised something wasn't right. Now days I never miss a warm-up & stretch before exercising. The painful memory of not having normal use my arms for a long time reminded me to do my warm-ups an stretch before an after every session. This habit will be essential to my success in achieving my goals. Do you put much value on stretching? #health #fitness #strength #warmup #warmdown #flexibility #strength #power #gym #gymlife #dunk #dunkprogram #jump #jumpprogram #basketball #nottooold #30shortdunk #successin12 #lifecoach #lifecoaching #goals #dreams #liverhedream

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@successin12

DAY 205: sore but still feeling good. 7th session complete! #successin12 #30shortdunk #gymlife #gym #liverhedream #lifecoach #dunk #dunkprogram #basketball #exercise #dreams #goals #takeaction

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@30shortdunk

DAY 205: sore but still feeling good. 7th session complete! #successin12 #30shortdunk #gymlife #gym #liverhedream #lifecoach #dunk #dunkprogram #basketball #exercise #dreams #goals #takeaction

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@30shortdunk

DAY 203: Session 6 of my 12week #dunkprogram . Session is at home - #noexcuses not to this type of exercise program... #30shortdunk #successin12 #basketball #lifecoach #dunk #dreams #goals #inspire #purpose #drive

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@successin12

DAY 203: Session 6 of my 12week #dunkprogram . Session is at home - #noexcuses not to this type of exercise program... #30shortdunk #successin12 #basketball #lifecoach #dunk #dreams #goals #inspire #purpose #drive

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@30shortdunk

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

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@30shortdunk

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

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@successin12

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

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@successin12

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

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@thehottestthings.com247

Secured a interview with Oscar Stark - founder of Stark Drive LLC. At $399 USD, it's the most affordable electric bike on the market! Got any questions you'd like us to ask Oscar Stark? #successin12 #thehottestthings #invention #electricbike #innovation #shimano #affordabletech #technology #engineering #success #crowdfunding #crowdfundingcampaign

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@successin12

DAY 200: Secured a interview with Oscar Stark - founder of Stark Drive LLC. At $399 USD, it's the most affordable electric bike on the market! Got any questions you'd like us to ask Oscar Stark? #successin12 #thehottestthings #invention #electricbike #innovation #shimano #affordabletech #technology #engineering #success #crowdfunding #crowdfundingcampaign

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@30shortdunk

DAY 197: This exercise looks easy but it isn't. The 3rd session of the 12 week dunk exercises. Did the session at home due to my late night last night working & to save myself some time today. It's great to see I can do this program just as easily at home as I can do it the gym. Your legs really do need 48hrs to recover from these sessions, so I'm going to follow that recommendation to prevent injuries holding me back #30shortdunk #successin12 #dunk #dunktraining #jumpprogram #exerciseathome #coach #lifecoach #lifecoaching #dreams #goals #livethedream

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@successin12

DAY 197: the 3rd session of the 12 week dunk exercises. Did the session at home due to my late night last night working & to save myself some time today. It's great to see I can do this program just as easily at home as I can do it the gym. Your legs really do need 48hrs to recover from these sessions, so I'm going to follow that recommendation to prevent injuries holding me back #30shortdunk #successin12 #dunk #dunktraining #jumpprogram #exerciseathome #coach #lifecoach #lifecoaching #dreams #goals #livethedream

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@successin12

DAY 193 & 194: putting in some hours to finish the successin12 website. I hope it helps you on your journey once it's all done! #successin12 #website #https #ssl #webdevelopment #opencart #worksmart #getitdone #coach #lifecoach #lifecoaching #practicewhatyouteach #leadbyexample

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@30shortdunk

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

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@successin12

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

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@successin12

DAY 191: It's what you eat that mostly determines your abs. I used to be one of those guys who tried to out train a bad diet & I paid dearly for it. In combination with 4-5 hrs sleep, my over training led to soreness & fatigue, & soreness & fatigue led to injury. Pre preparing your meals prevents you from being at the mercy of your cravings & reaching for snacks. Let me know if you like some coaching on this subject by contact me for a free consultation. #free #session #food #gym #gymlife #coach #lifecoach #lifecoaching #success #happiness #health #vitality #exercise #diet #weightloss #successin12

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@successin12

DAY 192: temptation & it's many forms. This time it came in a nice creamy bun filled with fresh blueberry cream called Semla. It's a traditional food (excluding the blueberry) that is eaten in Sweden this time of year. Now normally I'd just outright say no to desserts offered, but I also like to share special moments & traditions from time to time. Before I answered yes or know, I asked myself "what would this mean if I said yes or no? Do I have the self control to stop this dominoing into a binge? If I do eat this what steps can I take to ensure I stay on track for my goals?" After answering these questions with certainty, I was satisfied enough to eat the Semla. It tasted great by the way, an I ensured that I reminded myself that food is about my health & vitality, an this exception was about sharing a moment. I laughed about the sensations that the food created & compared it to the happiness I could create internally for myself. There's no pleasurable feeling that this food can create that I can't create for myself. Would you like to learn this level of confidence? Send me a message for a free consultation #free #lifecoach #lifecoaching #success #coach #food #diet #fat #weightloss #happiness #health #vitality #successin12 #nosugar

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@successin12

DAY 192: low intensity exercise & mobility exercise. Nothing too hard, just enough to keep my muscles lose & aid recovery. Also starting today is my new page specifically for those who only want to follow my dunk training & exercise goals called #30shortdunk . Choose to #follow the hashtag or page is up to you. β € #dunk #dunktraining #jump #jumptraing #jumphigher #goals #dreams #coach #lifecoach #lifecoaching #successin12 #gym #gymlife

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@successin12

DAY 191: another great workout with good form with my deep squats (camera is on the floor making my squats looks higher than what they are as usual πŸ˜†). Maintaining 55kg as my deep squat weight for 5x5. Feels good to have good control at this weight. Deadlifts are still at 5x5 40kg because of my old shoulder injuries, but it's very easy on the legs. 1 leg calf raises are still 2x15 18kg & bench presses are back to 5x5 40kg. At present, I'm not overly excited about the results I'm getting & looking to take on a new & complete 12 week program, one specifically designed to help basketball players increase their vertical leap. #successin12 #shortdunker #dunk #dunktraining #basketball #livethedream #jump #jumptraining #weighttraining #gym #gymlife #learntofly #coach #lifecoach #lifecoaching

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@successin12

DAY 190: the first of many low intensity morning workouts to get the heart going & metabolism started. 2mins of skipping, 15mins of light cycling, 5 push-ups, 50 jumping jacks, 5 lunges, 20 squats & lots of stretches. It's a nice off day starter, without exertion. Tomorrow is weight training day - looking forward to that. Keep in mind, this is what's good for me & for where I'm at, so always try an tailor the workouts for the level you're at. Seek a professional to help you with your workout plan for optimum results. #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #fatburner #weightloss #6daytraining #coach #lifecoach #lifecoaching #success #basketball #livethedream

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@successin12

DAY 188: putting the new plan into action. Doing a light cycle session to for 20 minutes rather than my full intensive Plyometrics session so that I have the strength & energy to carry it out tomorrow. The transition to morning exercise will give me far more benefits including: starting the day on a win & activating my metabolism to burn fat throughout the day. #dunk #dunktraining #shortdunker #jump #jumptraining #basketball #gym #gymlife #goals #dreams #livethedream #successin12 #lifecoach #lifecoaching #coach

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@successin12

DAY 189: first day transitioning from night workouts to first thing in the mornings, & it felt great! Plyometrics was gruelling & rewarding as usual, I can feel the strength, power & stability in my knees building! The main reason for this transition is to begin the day on a win & build on that momentum throughout the day, as well as get my metabolism going so I burn more calories effortlessly during my day! #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #basketball #successcoach #coach #lifecoach #lifecoaching #livethedream #gym #gymlife #plyometrics

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@successin12

DAY 186: Recently I've been having trouble losing cm/inches off my waist, so I've decided to alter this particular workout by adding a moderately high level weight training session on all muscle groups at 60-70% maximum lift for 3x5, ending with a medium to high intensity bike ride for a minimum of 30 minutes. Feels good to do such a session. I hope you're loving or starting to love your workouts. Even if you're not, try to find a way to make it more enjoyable, but changing it up, or perhaps even dropping the intensity - whatever works for you. If you'd like to chat, send me a message! Look forward to hearing from you πŸ˜ƒπŸ‘ #love #life #intenseworkout #relationship #health #vitality #energy #betterlife #successin12 #exercise #gym #gymlife #bikesession #hr #goals #dreams #dunk #dunktraining #jump #jumptraining #basketball #shortdunker #coach #lifecoach #lifecoaching #livethedream

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@gessgate

Do you know about the new invention GESS Gate? It's a patented Aussie invention designed to keep kids from accessing a pool unsupervised & drowning. Too many young children have died or suffered brain damage due to a faulty gate allowing the child to access a swimming pool unsupervised. The GESS Gate prevents this by using its a locking system in conjunction with its 2 gates & enclosure. Keep following us to find out more. #gessgate #successin12 #lifesaving #poolsafety #poolside #pool🏊 #pooldeath #drowning #cpr #childcpr #kids #child #babies #childsafety #aussieinvention #invention #crowdfunding #indiegogo #nthqld #townsville #ingham

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@successin12

Do you know about the new invention GESS Gate? It's a patented Aussie invention designed to keep kids from accessing a pool unsupervised & drowning. Too many young children have died or suffered brain damage due to a faulty gate allowing the child to access a swimming pool unsupervised. The GESS Gate prevents this by using its a locking system in conjunction with its 2 gates & enclosure. Keep following us to find out more. #gessgate #successin12 #lifesaving #poolsafety #poolside #pool🏊 #pooldeath #drowning #cpr #childcpr #kids #child #babies #childsafety #aussieinvention #invention #crowdfunding #indiegogo #nthqld #townsville #ingham

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@successin12

DAY 184: taking it a little easier on the weight since I noticed my form was suffering. Keeping good form will reduce my chances of injury an keep me on track. No bouncing at the bottom of the squat since I have old knee injuries, just using the muscles all the way down & all the way up. I love the feeling of working out, but only when I do it right. Love the gym πŸ˜ƒπŸ‹β€οΈ #gym #gymlife #jumptraining #jump #dunk #dunktraining #exercise #shortdunker #squats #coach #lifecoach #lifecoaching #successin12 #success #livethedream #basketball

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@successin12

DAY 182: Plyometrics workout are getting easier - not as much stress on the knees this time. Was a bit too crowded in the gym to test my jump height today, but perhaps next workout session I'll check my jump height progress. How are your goals moving forward? I look forward to hearing your success stories an questions on how to get further with your life goals! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

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@successin12

DAY 180: taking some time from celebrating our the anniversary as a couple this weekend with a brief exercise session. When my watch told me the session would be for 20minutes at 155-164bpm I almost fell off the bike. But then I thought, "I know I can do this, it's not like I don't workout regularly anyway & don't any heart condition". For almost every minute of that session I'd say under my breath "c'mon, I can dominate this minute - this minute is mine!" It didn't make much sense, but it didn't only make the session more enjoyable, I also made it to the end. I was really proud of that result & pushing past that barrier. #love #life #intenseworkout #relationship #health #vitality #energy #betterlife #successin12 #exercise #gym #gymlife #bikesession #hr #goals #dreams #dunk #dunktraining #jump #jumptraining #basketball #shortdunker #coach #lifecoach #lifecoaching #livethedream

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@successin12

DAY 179: celebrating our the anniversary as a couple over the weekend. For dinner I created my 2nd attempt at making sushi, a this time it was actually delicious! Next time I'll try to work on my presentation skills, an create more elegant looking sushi rolls. It doesn't matter if you've never done something before, so long as you take action. Research, but don't spend all your time researching. Get to taking action. Wishing you all joy in your relationships. Cherish your loved ones. #love #life #giving #connecting #celebration #anniversary #relationship #goodfood #healthyfood #eatwell #nutrition #health #vitality #energy #betterlife #sushi #salmon #avocado #seaweed #successin12

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@successin12

DAY 179: celebrating our the anniversary as a couple over the weekend. A nice healthy breakfast to kick it off. Wishing you all joy in your relationships. Cherish your loved ones. #love #life #giving #connecting #celebration #anniversary #relationship #goodfood #healthyfood #eatwell #nutrition #health #vitality #energy #betterlife #fruit #naturalyogurt #successin12

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@successin12

DAY 177: a bit of a disappointing result, but what can you expect when you take 3 days of rest instead of 1 & you lose some of your conditioning. I did 3x5 50kg squats & found that unusually challenging. I then upped the the weights to 55kg, just to see if it was just all in my head. I psyched myself up & found that set to be a little easier. Upped the weights again to 60kg for the final set of 5 & found it to be quite a struggle - you can see me rock forward slightly due to the difficulty - that's poor form. You want good form at all times, otherwise you risk injury. I started some light deadlifts of 40kg again 5x5. Continued 1 leg calf raises with an 18kg dumbbell 2x15. Bench pressed 1x5 at 20kg, another 1x5 at 30kg, then followed up with 4x5 at 40kg comfortably. Experiencing setbacks? Don't worry. As long as you learn from your experiences & keep moving forward towards your goals, you eventually move beyond your current position. Understand that even the best of us will experience a setback or plateau from time to time. It's what we do when we're faced with challenging times that determines our success or failure. #successin12 #squats #weights #health #fitness #gym #gymlife #stronger #jump #weighttraining #jumptraining #dunk #dunktraining #basketball #shortdunker #nottooold #coach #lifecoach #lifecoaching #vitality #success

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@successin12

DAY 175: Having a great day with a friend. He insisted I try traditional Persian food, which was great. Quite the treat to have long rice with saffron! #friendship #lunch #persianfood #stockholm #rice #saffron #food #cuisine #beef #restaurant #trynewfoods #delicious #greatservice #greatdining #zartosht #sollentuna #successin12

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@successin12

DAY 173: Things are looking up! A jump height of 64cm is still not where I need to be, but it's still awesome to see the progress! 37cm to go. I still have 6-7kg of body fat I can lose, which will improve my jump height greatly, as well as further development in my leg power, speed, stability & jump technique - I believe there is 37-40cm of jump height to be found with serious training & diet #successin12 #dunkchallenge #shortdunker #dunk #dunktraining #basketball #nottooshort #jump #jumptraining #coach #lifecoach #lifecoaching #makeithappen #dreams #goals #livethedream #nottooold

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@successin12

DAY 178: the GESS Gate 3D drawing is in its final stages of completion. Soon I'll be moving on to other elements of the animation & releasing an informative video about the GESS Gate. If you want to show your support for this life saving invention, designed to keep kids from accessing pools unattended, follow the GESS Gate Instagram account #gessgate . We need your support in getting this gate into production - the greater the numbers, the better our chances! #gess #lifesaving #childsafety #poolsafety #pool #drownings #kids #toddler #babies #safety #aussieinvention #townsville #crowdfunding #crowdfundingcampaign #indiegogo #inventions #cpr #prevention #successin12 #blender3d

5
@successin12

DAY 173: Plyometrics workout day. I feel that the exercises are becoming easier to do with every session, so that's a positive indication of progress. I feel stronger as well as a greater sense of stability, speed & agility in my body. It's great when you can begin to really notice the improvements, that measurable change. I hope you're having great success on your journey, I look forward to hearing stories & successes! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

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@successin12

DAY 171: changing the exercise pattern to focus more on losing excess weight. Instead of Leg Presses, I'm adding another cycling session. A really intense session for me, with 144bpm as my average HR over 30mins. Feel good πŸ˜ƒπŸš΄ #successin12 #success #cycling #dunk #dunktraining #shortdunker #jumptraining #coach #lifecoach #lifecoaching #livethedream #livebyexample #gym #gymlife #makeithappen #basketball

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@successin12

DAY 169: perhaps that will be my last set of deadlifts for a while to give my shoulders the break they need to recover. The niggling issue with my left rotary cuff is something that hinders me from continuing exercises I need to do in order to achieve my goals - like deadlifts, but it's always better to rest up than risk further injury. Current weight in this video was 45kg 1x5, with 40kg 4x5 prior to that set. #successin12 #basketball #dunk #dunktraining #jumptraining #gym #gymlife #workhard #shortdunker #livethedream #coach #lifecoach #lifecoaching #success #goals #dreams

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@gessgate

Hard at work to get the animation finished. The patented GESS Gate provides a constant barrier at all times, protecting young kids from drowning. #gessgate #invention #aussieinvention #savelives #kids #children #kidssafety #pool #poolsafety #poolgate #barrier #poolfence #drowning #babies #toddlers #cpr #crowdfunding #indiegogo #indiegogocampaign #successin12 #supportus

9
@successin12

DAY 170-171: hard at work to get the animation finished. The patented GESS Gate provides a constant barrier at all times, protecting young kids from drowning. #gessgate #invention #aussieinvention #savelives #kids #children #kidssafety #pool #poolsafety #poolgate #barrier #poolfence #drowning #babies #toddlers #cpr #crowdfunding #indiegogo #indiegogocampaign #successin12 #supportus

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@gessgate

Preparing a 3D animation for GESS Gate through Blender. Not the smoothest attempt at building something in 3D design, but you learn from your mistakes ;) Get behind this life saving invention when it goes live on Indiegogo later in 2017! Suggest rewards for donationsπŸ‘ #lifesaver #drowning #drowningprevention #pool #poolgate #poolfences #poolsafety #babies #toddlers #children #kids #family #summer #resuscitation #cpr #safety #successin12 #indiegogo #crowdfunding #3danimation #blender3d

3
@successin12

DAY 170: Preparing a 3D animation for GESS Gate through Blender. Not the smoothest attempt at building something in 3D design, but you learn from your mistakes ;) Get behind this life saving invention when it goes live on Indiegogo later in 2017! Suggest rewards for donationsπŸ‘ #lifesaver #drowning #drowningprevention #pool #poolgate #poolfences #poolsafety #babies #toddlers #children #kids #family #summer #resuscitation #cpr #safety #successin12 #indiegogo #crowdfunding #3danimation #blender3d

7
@successin12

DAY 169: A great day for a workout. Squats sets: 1x5 50kg, 1x5 60kg, 2x5 65kg 1x5 70kg - new personal best! Deadlift sets: 1x5 40kg, 4x5 45kg (weary of my left shoulder, so I didn't raise it to 50kg). Bench press sets 6x5 30kg to shoulder strong again - I will stay on this weight for the next session as well. 1 leg calf raise sets: 2x15 18kg - up 2kg from last session. People would tell me with their body language that they don't believe I can achieve my dream to one day dunking a 10ft basketball hoop because of all my old injuries slowing my progress - but I'm going to give it everything I can to make it a reality. Don't let other people's disbelief in you stop you from attaining your dreams! It's better to fail at what you love than succeed at something you're not passionate about. #successin12 #success #dreams #goals #create #achieve #dunk #dunktraining #basketball #shortdunker #coach #lifecoach #lifecoaching #gym #gymlife #exercise #vitality #happiness #strength #jump #jumptraining

7
@successin12

DAY 166-168 working hard to bring this project to the light of day. thehottestthings.com took a back seat for such a long time as I didn't have the resources to make it happen, but now that's changed with recent successes! You can follow the hottest things on Instagram, Twitter & facebook, just search the #thehottestthings . Thank you to everyone that has supported me along the way! #successin12 #makeithappen #takeaction #entrepreneur #success #dreams #goals #trialanderror #startup #change #create #massiveaction #fuel #drive #crowdfunding #innovation #trend #trending

3
@successin12

DAY 167: an easy cycle, with my HR averaging 110bpm - a bit too easy. After checking my watch setting, I realised I had set my maximum heart rate to 164bpm instead of 184bpm. I'm writing this session off as more of a rest day since realising my error. Unfortunately the batteries have died in the Suunto watch, so there are results from it posted here, but the exercise bike did manage to maintain the same HR reading during most of the exercise, so the bike's results seem relatively accurate. Next workout is Day 169 with leg press & bench press. #successin12 #success #exercise #cycling #gym #gymlife #dunk #dunktraining #jump #jumptraining #shortdunker #basketball #notoverthehillyet #fitness #strength #health #vitality #happiness #fulfillment

3
@successin12

DAY 168: refuel with some Spirulina. This, as well as green tea, is my replacement for coffee these days. My only concern with Spirulina, is getting it from a reputable supplier that regularly tests their product for heavy metals an toxins. So far I have only heard of one company that does this - who do you go to for Spirulina & why? #health #reenergize #spirulina #quality #tested #qualityassured #healthfood #superfood #coach #lifecoach #lifecoaching #coffeealternative #success #successin12

0
@successin12

DAY 165: My attempt at a 80kg squatting my body own weight (79.7kg) couldn't be recorded due to technical issues with the phone, but I guess that's okay since I only managed to barely do half a squat. Still progress. The main success of today was my squat sets being raised from 1x5 60kg & 4x5 50kg to ---- 4x5 60kg & 1x5 50kg. Really happy with that result. Deadlifts sets: 4x5 40kg & 1x5 50kg despite a little soreness on my left shoulder. 1 leg calf raises increased the sets from 2x15 16kg to --- 3x15 16kg. Next week I'll be raising it to 2x15 17kg. No bench press today, as I'll now be moving it to the same day I perform leg presses (give my shoulder a bit of a break). Tell me what your favourite dunk training workout is. #dunk #dunktraining #basketball #passion #goals #success #dreams #gym #gymlife #jumptraining #squats #deadlifts #1legcalfraise #coach #lifecoach #lifecoaching #meaning #strength #successin12 #livethedream

12
@successin12

DAY 162: Meeting an intelligent friend for coffee to catch up an to perhaps learn from their experience. It's been a tough & long road for me, both out of depression & now gaining momentum for my business ideas & partnerships. I know for a fact that I can't do all of this on my own, an thankfully I now have a lot of good people around who can help me make Successin12 a real success. One thing I've been on the hunt for, for some time now, is a mentor. Someone who I can trust, who knows enough about the challenges that are up ahead. I believe that this friend I'm meeting for coffee today, might just be the mentor I've been looking for. If you need help from someone, you can always ask - worse thing they can say is no. Have you got yourself a coach or mentor? Even the best of can be far more effective when working with either. When will you start? Now is always a good time, as later maybe too late. #coach #lifecoach #lifecoaching #successin12 #business #finances #relationships #community #mentor #happiness #fulfillment #livethedream #realsuccess #takeaction #leapoffaith #trust #destiny #purpose #meaning #makeadifference #quotes

4
@successin12

DAY 163: Plyometrics workouts again! I thought my body would be use to this workout by now, but it still really works the muscles - especially the pistol squats. I might not be strong enough to go all the way down, but that doesn't mean the pistol squats are easy by any means. Loving these exercises! How are you going with you life goals? Send me a message if you'd like a quick chat about your goals πŸ’ͺπŸ‹βœπŸŒŽπŸ†πŸŽβœˆοΈβ›΅οΈπŸŒ…πŸŒ πŸ‘πŸ’°β€οΈ I wish you all great success! #successin12 #success #happiness #fulfillment #strength #health #vitality #dreams #goals #livethedream #coach #lifecoach #lifecoaching #dunk #basketball #dunktraining #plyometrics #jump #shortdunker #notoverthehillyet #stayyoung #adidas #salomon

3
@successin12

DAY 161: this felt great to progress from 200kg to 220kg for one set & 180kg to 200kg for the remaining 4 sets on the leg press. At this stage I think I'll have to maintain this weight for a little while as the knee joints are feeling pretty sore, but we'll see how things go in a week. How are you feeling about your progress? Are you where you want to be, or are you struggling to make progress? Let me know if you'd like some help. #successin12 #legpress #gym #gymlife #weighttraining #jump #dunk #basketball #dunktraining #shortdunker #makeithappen #success #happiness #fulfillment #strength #health #fitness #vitality #coach #lifecoach #lifecoaching

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@successin12

DAY 161: It's been hard work in the gym to get this massive result of a 7cm increase in jumping height in only 7 days. Only 42cm to go before I attain the jump height to dunk. What are your thoughts on this progress? #successin12 #success #dunk #dunktraining #shortdunker #basketball #dunkchallenge #jump #jumptraining #jumpheight #gym #gymlife #exercise #plyometrics #weighttraining #coach #lifecoach #lifecoaching #livethedream

3
@successin12

DAY 160: This is a quote that I can relate to & has even greater attachment to my journey before & during the first months of Successin12 2015. At the time I felt worthless & beaten, all while burying it in what was left over of my pride & strength. I tried desperately every hour of everyday to pull myself out of depression. Then one day it came to me. I realised that if I changed my goal from getting just myself out of depression to - getting myself out of depression to help others in depression gain inspiration & hope to move themselves out of depression, then I'd have a greater meaning behind my actions towards better health. It felt right, all the way to my core. It was a re-awakening of my old self. Now, more than 12 months after that moment, I'm looking to help others in need, but primarily those living in poverty. Today I just tried to get an understanding of what it's like to live in poverty, an some of the videos I watched reminded me of some of my childhood experiences, friends, neighbours, as well as having a strong single parent raise you & living in government housing. We weren't poor, but we weren't middle-class either. We made the best of things & it made me who I am today. Who can you help? #poverty #kidsinpoverty #depression #dreams #goals #meaning #purpose #love #compassion #giving #quote #drlorettascott #scenary #success #successin12 #makeadifference #livethedream #fulfillment #charity

4
@successin12

DAY 158: A day spent immersed in my passions for Psychology & Life Coaching. I can spend countless hours studying both these subjects without any loss of enthusiasm. The big thing that stood out for me today was a coaching session that I had found on YouTube where I observed a coach doing some of the core things right, but also displaying many concerning facial expressions during the session. These non-verbal communications could've easily been interpreted by the client as hostile or offensive - even if they don't read it consciously, the client may still read it subconsciously. Coaches need to be aware of their non-verbal communication. If you're a coach & would like some feedback on your non-verbal communication skills, contact me to book a session (see profile for contact info). I have years of experience in sales & coaching sales people with improving their non-verbal communication. I want to empower coaches out there to make a big difference in the lives of their clients & grow from strength to strength. #nonverbalcommunication #nonverbalcoaching #salescoaching #lifecoaching #lifecoach #coach #success #happiness #fulfillment #wealth #financialfreedom #communication #salescoach #sales #leader #quotes #psychology #humanbehaviour #passion #meaning #successin12 #coachingcoaches

9
@successin12

DAY 157: working out on the bike & loving the burn in my thighs muscles. Lots of sweat, letting me know that I've just completed an enduring workout. This type of intensity used to be easy for me, but I'm glad to be aware that I was losing it now, rather than months or years later when my conditioning could've been much poorer than what it is now. Stats for this workout are - highest HR: 160bpm, average HR: 147bpm, duration of intensity: 24mins, calories burned: 225 (final count: 313 calories after warm down), distance (including warm down): 12km. I love exercise, an the Sunnto exercise settings pushed me, so that was great. Are you having trouble getting the motivation to go to the gym, or to try an change some important aspect of your life? Contact me for a free introductory session and see if coaching right for you (see my profile for contact details) I hope you moving on from strength to strength & building momentum to attain your dreams! #successin12 #success #coach #coaching #lifecoach #lifecoaching #successcoaching #businesscoaching #lifechangecoaching #transformyourlife #change #happiness #wealth #fulfillment #gratitude #exercise #gym #gymlife #cycle #sunnto #free #freesession

14
@successin12

DAY 154: Still a long way from achieving my Dunk Challenge, but at least now I'm recording the progress. Still 49cm from dunking. With the combination of losing the excess fat (approx +20% body fat, aiming to bring it down to 8%), building more stability in my knees, developing more power & strength in my legs, as well as mastering the jumping & dunking technique, I believe this goal is achievable. Age & old injuries are my biggest challenges, having already experienced a few injury setback during last year's challenge, I'm carefully monitoring my techniques, reaction to training sessions & speed of recovery. If you would like some coaching on life goals, contact me for a free introductory life coaching session (see profile for details) #successin12 #coaching #lifecoach #lifecoaching #transformyourself #wealth #success #dreams #goals #change #weightloss #strengthtraining #plyometrics #basketball #dunk #dunktraining #shortdunker #dunkchallenge #learn #grow #livethedream #gym #gymlife #learningtofly

6
@successin12

DAY 152: the planned workouts for today changed from Plyometrics to 30mins of cycling, leg press & bench press due to headache (ever tried to do Plyometrics with a headache? It ain't fun - nor do I believe it would be good for my health). Great progress made on the bench press & leg press - really happy! Be wise to remember that success depends on your attitude when things aren't going forward as well. There are always plateaus & setbacks to any journey, as hard as we try to avoid them, they are inevitable. It's then, you can focus more on celebrating the achievement of taking action and the efforts you put into attaining the goal. This is just one of many things you can do to maintain a positive mindset whilst pursuing your dreams. If you want to know more about what coaching can do for you, contact me (see profile for details) for a free introductory session! #free #freesession #coaching #lifecoaching #lifecoach #successin12 #success #change #livethedream #happiness #fulfillment #wealth #vitality #financialfreedom #health #exercise #gym #gymlife #strengthtraining #dunk #dunktraining #power #shortdunker #basketball #purpose #meaning

1
@successin12

DAY 144-151: How does any binge begin? With the first exception, then the 2nd - although I wouldn't exactly call this holiday a binge. Why? Well because I saw that after I made the 2nd exception before day 144 to eat some Ben & Jerry's, & share in some exotic Γ…re Chocolates (both only to be eaten on New Years Eve), I figured I was going to give myself a free pass during the holidays. I was after all going to be celebrating & staying with family during the 23rd-26th December & if I was going to make an exception on New Years Eve, it seemed okay to make the 24th - 31st December an exception. The great thing about giving myself a guilt free pass, was that I didn't feel the need to binge - which was great! New Years Eve was the only exception though. I would count consuming half a tub of Ben & Jerry's ice cream & 6x little Γ…re chocolates for an after dinner dessert, a 500ml coke & almost a whole tube of Pringles during a 3D movie, as well as 6x more little Γ…re chocolates during the day a indulgence. The plus side is that I've wired my brain with the habit of creating negative situations & conversations regarding the taste of these foods, helping me to automatically reinforcing the conditioned dislike for these foods. For example - I loved the taste of coke while it was very cold at the movies, but deliberately let it get warm towards the final sips so that I would be disgusted by the taste. Anything my brain could find negative about the bad foods I was eating, it would set up & play out some complaint during my final bites or sips. There are lots of reasons why this works for me, an we can come up with similar strategies to help you overcome any addictions you may have - whether they be food or drug related. Contact me (see profile) to get a free introductory session & see how my coaching can help you attain the life you want! #lifecoach #coach #training #weightgain #weightloss #desire #goals #dreams #lifecoaching #livethedream #badfood #icecream #chocolate #coke #foodaddictions #drugaddiction #newyearsres #newyears #success #happiness #fulfillment #health #wealth #vitality #successin12 #success #loseweight

12
@successin12

DAY 151: our New Years Eve lobster (or Hummer in Swedish) & crab dinner was one to remember. Even better when you have perfect company. #lobster #hummer #seafood #tasty #delicious #crab #newyearseve #dinner #success #successin12 #lovelife #delicacy

2
@successin12

DAY 151: what a surprise to have my waistline drop so quickly after the Christmas feasts. On the 1st of January, the indulgence stops & the fast road to success really begins to pick up pace! Never stop working towards your dreams! Make them a reality. #livethedream #successin12 #success #dreams #goals #desire #passion #health #vitality #strength #weightloss #weightgain #waistline #exercise #food #nutrition #fat #fit #happiness #fulfillment #lovemylife #love #lovemyself #coaching #lifecoaching #successcoaching #weightlosscoaching #businesscoaching #lifechangecoach #relationshipcoach

10
@successin12

DAY 151: watching the amazing fireworks display from the hill near my home for New Years Eve. It's a beautiful view. You can see people blasting their fireworks near & far off into the horizon. I'm very lucky to get such an experience, but I haven't always been so lucky. I hope you've begun working towards your goals for 2017 & already winning. To prevent your goals for 2017 falling to the wayside, consider taking on a coach to help you maintain your momentum & drive to stay on track. Contact me for a free introductory coaching session to see what coaching can do to help you attain your dreams (see profile for contact options). I look forward to helping you on your journey! #success #successin12 #lifecoach #lifecoaching #successcoach #businesscoach #salescoach #coach #mentoring #newyearresolutions #newyearfireworks #fireworks #video #greatviews #stockholm #sweden #australia #happiness #fulfillment #goals #dreams #drive #passion #business #wealth #financialfreedom #livethedream

5
@successin12

DAY 148: Only a little shocked to find that I had gained 3cm to my waist over the Christmas holidays having also given myself a free pass to drink & eat whatever I wanted (excluding alcohol) from 24th -31st December. It's a minor setback, but I guess that's what you get for making exception after exception in what food & drinks to consume during the holiday season. It all began with saying "okay, we can have Ben & Jerry's ice cream on New Year's Eve". Then seeing the expensive chocolates that were given as a gift & thinking "okay, I'll have some of those too!" It was that point I figured that it may be okay to give myself a 8 day pass to eat an drink whatever I want, but also playfully hold out on consuming the bad things from time to time to test my resistance to them. The other reason for the weight gain maybe also caused by the light sleep I experienced from not sleeping in my own bed (doesn't matter how comfy the bed, it's just something that sometimes occurs when I sleep away from home - though the boat ride is always far from comfy lol). Hope you did well over the holidays & enjoyed connecting with friends & family! Remember that setbacks will happen from time to time & to learn from them. Some setbacks you can develop strategies for to prevent them from ever occurring again. Others, can be out of your control an the lesson maybe to just accept that there was nothing you could've done to have prevented it in the first place. I wish you much success & happiness in 2017! Happy holidays & happy New Year! #weightloss #weightgain #christmasfat #christmasweightgain #holidayfat #christmasfood #chocolate #softdrink #coffee #caffine #junkfoods #lollies #badfoods #waistline #diabetes #exercise #gym #noexcuses #setbacks #keepgoing #success #successin12

6
@successin12

DAY 147: like many of you out there I managed to put on a little weight over the Christmas break. Ultimately I've given myself a 8day pass to eat & drink whatever I like an whatever I'm given over these holidays (excluding alcohol). But it started with saying "Ben & Jerry's ice cream to share on New Year's Eve is okay". Then it was "wow, some really expensive chocolates as a gift on Christmas - I guess that's okay since they're expensive lol". After that I decided that I would give myself a free pass from 24th-31 December to eat chocolate, drink coffee an whatever else. I did hold off the urge to drink coffee till Boxing Day night with a mocha at hip coffee shop in Helsinki. After the 31st December, I'll be back to reconditioning my negative emotional associations to all bad foods & drinks. Today's workout turned out to be one of much progress. I finally raised the weight on 1x5 deadlifts by an extra 10kg to 50kg. Progress on my squats was raised by 5kg on 2x5 to a surprising 60kg. A little setback with my waist expanding from 89cm to 92cm, but this has already begun to shift to 91.5 after 24 hours, so I believe This setback will probably be short lived. Remember not to let the setbacks get you down, as you'll experience them from time to time regardless of whether they were avoidable or not - they are eventual, but not permanent. Keep pushing on & fight for those dreams! #success #successin12 #strengthtraining #powertraining #jumptraining #dunktraining #gymlife #gym #squats #deadlifts #learntofly #basketball #dunk #shortdunker #lift #journey #coach #lifecoach #lifecoaching #1freesession #free #introductorysession

2
@successin12

DAY 147: tired, but back in Stockholm. It was hard to sleep on the boat from Turku last night, but I'm glad I spent some of that time on the boat clarifying my goals for 2017. It's a beautiful vision for the future that I'll make sure comes true for 2017, 2021 & 2027. I hope your vision for 2017 is inspiring & gives you the drive to make it happen in 2017 & if you want to improve those chances, make sure to get yourself a coach. I have one - do you? If not, email me (check profile for contact details) for a free introductory coaching session to try it out for yourself risk free. The picture is taken in Sergels Torg, Stockholm whilst on my way to check out the after Christmas sales with shoppers coming out in droves to find a bargain #getacoach #lifecoach #lifecoaching #dreams #goals #dreams #makeithappen #success #successin12 #newyearsres #christmaslights #stockholm #holidays #reindeers #christmastree #sweden #clarity #goalsetting #free

4
@successin12

DAY 146 (BOXING DAY 2016): time to say goodbye to Finland, but not before meeting more family & having a burger & my first coffee in a long time at a hip coffee shop name Tiirikkala (& apparently served by a singer famous in Finland - I'll have to check those details for you later). It has been a great holiday with some good memories. This pic is of one of the Turku beaches we visited before leaving. The last time I visited Turku, I had the unexpected pleasure of navigating a boat around some of the beautiful islands with family. Turku is a beautiful place which I've had the the lucky experience of visiting many times now, an will most likely continue to come back here many more times in the future. #finland #beaches #holidays #greatcompany #family #christmas #sharing #giving #connection #freshair #openspaces #wilderness #lakes #archipelago #beauty #travel #adventure #living #successin12 #tiirikkala

0
@successin12

DAY 144: There are no excuses not to workout on your holidays. I'm not saying that you should exercise in a tiny space to get your work out, but I imagine you could come up with easy, simple & safe ways to do a workout away from home. On Christmas Eve morning I completed some squats, 3/4 pistol squats, sit-ups, push-ups & moderate jumps. The excuses you create are what lie between you an your goals. If you found yourself creating excuses, it's not too late to turn it around. If you need some help making consistent progress towards your goals, contact me for a free 1 on 1 introductory coaching session (see profile for contact details). Live the dream! #success #successin12 #livethedream #goals #dreams #change #noexcuses #training #awayfromhometraining #exercise #dunktraining #holidays #basketball #shortdunker #strength #health #vitality #happiness

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