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Robert Andrews

From injury & failure to success in 12mths. For Coaching:✉️Successin12@outlook.com Website coming soon

https://successin12.com/

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DAY 125 & 127 Spending most of this time helping others attain their goals through online coaching - a very satisfying way to spend my time. Additionally, I've spent these days to rest from any intense physical exercise & maximise recovery with 30minute walks. These walks are also helpful in aiding me to think up new ideas or solutions to challenges I've been trying to overcome, or even just to create some inner peace from the occasional feelings of overwhelm. Right now, I'm looking to re-adjust my plan again, as I believe I've found a better way to go about achieving my goals. Remember to look at your plan from time to time & adjust it if it no longer serves you. #beflexible #coaching #lifecoaching #goals #plans #lovelife #life #purpose #passion #dreams #vision #beliefs #limitingbeliefs #change #success #health #happiness #vitality #restday #successin12 at Stockholm, Sweden

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DAY 126: still down at 50kg 5x5 for squats & it even felt a little difficult to complete. Deadlifts at 40kg 5x5 are pretty easy & so is bench pressing at the same weight & number of reps & sets. Calf raises are almost easy enough at 16kg 2x15 to begin raising the weight to 17kg - I'll try that out next session. I'm not straining & sweating as much to complete all the workouts which might be either a sign of my fitness improving or that the gym has lowered the thermostat temperature 😂 #weighttraining #gym #gymlife #dunktraining #dunk #shortdunker #basketball #biggoals #bigdreams #makeithappen #squats #deadlifts #benchpress #gains #jumptraining at Stockholm, Sweden

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DAY 126: for the first time in 20 days, My waist measurement finally drops below 94cm, down to 93cm. It doesn't bother me so much that I'm losing the weight slowly, just as long as I'm getting all the nutrients I need to be healthy & active.  #success #weightloss #dunktraining #overweight #diabetes #heartdisease #health #vitality #measureyourwaist #healthfoods #lessfat #nosugar #loseweịght #exercise #cardio #weighttraining #successin12 at Stockholm, Sweden

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DAY 124: began reading Feeling Good - The New Mood Therapy by David D Burns, MD, and it's introduction has made for a good read so far. To be honest, I think I needed a break from reading biographies & the subject of psychology is always a welcome change from that. I've had this book lying around for a little while now, as someone I know recommended it to me as a helpful resource. I would've picked it up earlier had I not been frustrated with 2 biographies I've had trouble finding time/interest in finishing for the moment. My desire for reading this book has grown in recent times because of the people I've been trying to help in recent months. Additionally, it may also help maybe clean up any possible remnants of my past depression (always good to maintain one's own mind when helping others). Psychology has been a favourite subject of mine, ever since I tried helping my fellow high school students with mental illnesses & life challenges in my teenage years. It's my hope that this book will provide some insights, tools & strategies that can help me help others, as well as be a good referral book to those wanting to only help themselves out of depression.  #successin12 #feelinggoodthenewmoodtherapy #goodreads #psychology #depression #bestseller #helpingothers #books #mentalhealth #coach #coaching #lifecoaching #passion #knowlege #change #grow #sad#seasonalaffectivedisorder at Stockholm, Sweden

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DAY 124: begins with an intense workout (for me) for only 35mins including warmup, warm down⠀ & dynamic stretches. This has been a great workout that I found on YouTube, it always leaves me soaked in sweat by the end - even though I find myself freezing in my apartment sometimes. It's a great way to start my day. There is no excuse to not workout with the vast array of exercise programs available at your fingertips. No gym membership - find a workout program on YouTube that suits you. The only drawback I'm finding is that I'm exhausted by midday & need a 30min power nap to recover. It's a luxury to be able to do this (joy of⠀ working from home), but without it I'm not at 100%. Don't get me wrong though, it used to happen when I had a job too, but I'd just push through it an still be amazing at my job - but why be wiped out, when you can be more effective with a 30min break, get more done & actually enjoy the process? There are plenty of success articles that suggest resting when you're tired so that you can power through more effectively & make better decisions later that day. As for days 120-122, my workouts have been relatively light with a focus on knee stability exercises, squats & sit-ups approx x2 a day, I will be adjusting this routine over the next few weeks  #exercise #strength #youtube #cardio #fatburning #fitness #gymlife #dunk #basketball #shortdunker #jump #jumptraining #success #successin12 #livethedream #dunkchallenge at Stockholm, Sweden

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DAY 123: working to get GESS gate for its debut on INDIEGOGO crowdfunding. Today began with talks with the inventor regarding planning for how to attain funds for the GESS Gate. David, the inventor, is still as passionate about his invention, as he was the day he was inspired to create the GESS Gate - this man really wants to save lives & I want to help him make it a reality. Inspired by the tragedy of a child drowning, David poured his heart and soul into his invention for years till he finally got the gates, the enclosure & the locking mechanism just the way he wanted. Secure, strong & with locking mechanism that couldn't be manipulated. He then battled for years to attain patents for the GESS Gate, spending tens of thousands of dollars to make it possible. But now he needs mine & your help to make it possible. Like this pic & share if you want to see this life saving device become a reality! #drowning #savelives #childsafety #toddlers #baby #kids #drowningprevention #kindergarten #preschool #resorts #poolside #swimmingpool #swimming #lovelife #successin12 #invention #crowdfunding #indiegogo #startup #aussiebusiness #aussieinvention at Stockholm, Sweden

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This is my friend Marc. Years ago, Marc lost a great deal of weight (as shown in the before & after photos) - but has since gained the weight back again. This time Marc is determined to loose it all again and keep it off. On the way, I'll be giving Marc some tools & strategies to help him loose the weight, keep it off & helping him maintaining momentum & drive to attain his goals  #success #weightloss #tryagain #goals #diet #health #fitness #vitality #successin12 #inspire #coach #lifecoach #makeithappen #change at Brisbane, Queensland, Australia

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DAY 119-122: A long relaxing weekend of relaxing & contemplation. As you may have noticed I hadn't been very active on social media these last few days. Apologies. I've been giving myself some time to think & reflect of the months that have passed & how far I've come & the friends & clients I've coached. Additionally, I've spoiled myself with some movie time whilst drinking some naturally flavoured⠀ bubbly water - my replacement to soft drinks. It's a great sign of progress since drinking soft drink almost always goes with watching movies. 4 movies in 4 days & only drinking carbonated water or plain water. If you'd like to break some bad habits or want to reduce your bad food & drink consumption habits over this Christmas season, email me at successim12@outlook.com for a coaching session. We can work together to help you create new habits & a better life.  #success #successin12 #coaching #changehabits #eatbetter #health #vitality #strongertogether #lifecoach #nosoftdrinks #nosugar #diet #lastingchange #lovelife #stronger at Stockholm, Sweden

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DAY 117-119: This is my friend Cliff who has agreed to let me help him through this difficult time in his life. We agreed it would be beneficial to share his story in hopes that it inspires those of you who are going through your darkest of hours - to show that there is more beyond the darkness. Cliff has been battling depression, as well as dealing with severe chronic pain from a work accident. The accident has affected all aspects of his life, from feeding, dressing & taking showers. It has even prevented him from doing the things he loves, like drawing, bicycling and throwing a ball to his dog - simple pleasure most of us take for granted. He has been through the darkest of moments, having attempted suicide, as well as recently being admitted to hospital and put on drip because he wasn't eating. The amazing thing about this story is how Cliff is turning it around. Even with all that he's been through, & the challenges that lay ahead, his attitude towards life & the future look brighter. Cliff is now looking forward to completing his certificate 3 in Education Support & hoping to return to University. He's humble about his progress an says it wouldn’t have been possible if it weren’t for the support from friends & family. DAY 275 Update: Cliff is doing far better now & is turning things around, despite still having some physical challenges. He's also putting that big heart of his to good use as a support worker for the physically & mentally disabled. What a champion 😃💪🏋 #turningitaround #successin12 #success #progress #everystepmatters #bethechange #depression #love #compassion #understanding #contribution #makingadifference #suicide #life #strongertogether at Stockholm, Sweden

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DAY 117: last session was plyometrics, this session is weight training. I feel weaker on the squats (back down from 55kg to 50kg 5x5), but stronger on deadlifts (still on 40kg 5x5) - I have no explanation as to why though. Bench pressing the usual weight felt unusually difficult, considering I've been lifting the same weight of 40kg 5x5 for some weeks now. One leg calf raises was more difficult with on the usual 16kg 2x15. Even after almost 2 years, my right big toe is still sore enough for me to take extra precautions whilst doing the 1 leg calf raises. It gets better, but very slowly. I haven't tried jumping for a hoop for months now, so I'm going to have to record my jump height soon to help me assess my progress. I hope I can at least touch the hoop by now  #dunk #basketball #shortdunker #jumpprogram #slamdunk #gymlife #gym #success #successin12 #havefaith #believe #goals #dreams #strengthtraining #jumptraining #dunktraining #squats #deadlifts #benchpress #bicepcurls #ropepulldowns #1legcalfraise #stairsworkout at Stockholm, Sweden

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DAY 117: Homemade food can be amazing with the added bonus you know most of what goes into it. This is a delicious Thai curry soup - a recipe that is among my favourites. It's a great dish for winter  #thaicurry #food #homemadefood #soup #delicious #pumpkin #dinner #lunch #health #vitality #changeyourlife #diet #foodismedicine #loveyourself #alittlespicy at Stockholm, Sweden

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DAY 116: Many years ago my mother, brother, sister and I were given shelter an protection by a charity organisation. It was during Christmas season that we fled for our lives leaving behind a majority of our belongings & precious memories. I remember being around 11 years old at the time. My mum felt bad that Christmas was right around the corner, an she had no money for presents. She explained to us that our love for one another was all we really needed, an that was good enough for me (after a little convincing). But out of nowhere the charity⠀ organisation brought us all gifts. I couldn't believe it! It was one of the most heart felt experiences of my life to know that there were people who actually cared & went out of their way to help others. That moment, amongst others, is one of the many reason why I coached, cared & listened to almost anyone and everyone I met. Today I spent my time looking for ways to incorporate charity into my business plan. I want to keep making a difference to the lives of others & expand my capacity to give. #charity #christmas #donations #presents #love #happiness #joy #giving #meaning #mindset #joyofgiving #compassion #empathy #lessfortunate #helpinghand #bethechange #successin12 #entrepreneur #heart #spirit at Stockholm, Sweden

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DAY 115: the words "accounting" & "taxes" strikes fear & negative feelings in the hearts of many - but there many of us out there that love these subjects with a passion (believe it or not). How do you feel about these subjects? Shouldn't they be important to you since money is vital to your business & day to day life? An why does it have to be so painful? The truth is - it doesn't. It turns out, I myself haven't completely removed myself of fear towards accounting & taxes either. I worry that I’ll make a mistake somewhere & be hit with some nasty bill or worse. Today I found myself studying the subject with my stomach twisting out of fear. But once I'm aware of this, I empower myself to do something about it, by simply re-conditioning a new way of feeling about taxes & accounting. Want to know how to do this? Let me know, an I'll coach you through the process   #success #successin12 #taxes #accounting #fear #conditioning #habits #passion #business #money #finances #knowledge #action #knowyourbooks #bookkeeping #attitude #mindset #entrepreneur at Stockholm, Sweden

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DAY 115: After yesterday new set of plyometric workouts, I have a little soreness in my neck, as well as moderate pain in my thigh muscles. Other than that, everything seems fine. I have read up on the risks involved with plyometric exercises, an I've⠀ taken measures to reduce my chances of injury by focusing maintaining good form & practicing a moderate level training difficulty when the chances of injury are higher than normal exercise. Stay safe an seek expert advice before trying out plyometric exercise. Don't let anyone talk you out of your dreams #success #successin12 #basketball #shortdunker #dunk #dunktraining #pistolsquats #seatedboxjumps #boxjumps #stabilitytraining #jumptraining #30something #fitness #gymlife #gym #chaseyourdreams #dreams #goals at Stockholm, Sweden

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DAY 114: After a few hours of recording videos & editing I move on to working on my basketball dunking goals. Did some research to collect some new excises that could help me improve my jump, an found some exercises that were similar to the ones I had tried before. Additionally, because there is a box to jump on at my new gym, I can now add the box jumping exercises to my routine. A great focus will be on stability & plyometric exercises. It was a good workout that really challenged me.  #lifecoach #success #lifechange #successin12 #dunk #dunktraining #plyometrics #shortdunker #basketball #stabilityexercises #jump #air #airtime #flying #chaseyourdreams #impossiblepossible #30something at Stockholm, Sweden

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DAY 110-113: I have been working hard with a new app that automatically analyses some of the analytical data for Instagram - helping me tremendously with removing non follow backs, people who are inactive & rewarding those who support my posts with more focussed attention. What a great insight it's been for me as a beginner on Instagram. There are plenty of these apps on the market & some are free, or at least offer a free trial. Try some out, an see what works best for you  #lifecoach #lifechange #success #successin12 #apps #analytics #socialmedia #instagram #insight #marketing #digitalmarketing #targetaudience #audience #followers #morefollowers #crowdfire at Stockholm, Sweden

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DAY 111: After the gym, it can be hard to walk pastry desserts an say no. Since day 1, I've eaten perhaps 4 & now find my mouth watering at the sight of them. I drink the protein drink, but it's not enough to to silence my hunger. I think to myself "I can have 1 more an then I'll quit the pastries". I know that option will just postpone my opportunity to affirm my decision to quit, so I decided right there & then - "no more!" No more sweets, no more candy, no desserts of any sort - nothing with high levels of refined sugar! This course of action & the positive feelings associated with my decision are only a step to giving up bad foods, but a very important one at the same time. Prior to this decision, I limited the consumption of bad sugary foods for 110 days. After today, I'll have decided to condition negative feelings to eating these foods & associate positive feelings to delicious fruits (the replacement for sugary foods). I'll then have to condition this for at least 4 weeks before it becomes an unconscious. This is something that I've succeeded to help myself an others change their eating habits - an I can coach you through these challenges an more. See my profile for contact information. #successin12 #success #health #diet #longtermgoals #fitness #vitality #strength #heartdisease #diabeties #fat #sugar #sugarfree #mentalhealth #lovemybody #change #habits #badhabits #lifechange #lifecoach at Stockholm, Sweden

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