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Eat - Move - Breathe - Flow
A place where you can holistically heal and grow with the power of nutrition, functional movement and Breath work.

25/08/2025

Without a doubt, one of my greatest joys, aside from indulging in breathwork and ice baths myself, is sharing the gift of the breath with others.

There’s something powerful about witnessing someone’s entire state shift in just a few minutes from stress to calm, from scattered to clear, from tension to ease.

The breath has this unique way of opening people up, bringing joy, clarity, and peace that many of us didn’t even realize we were missing.

It’s no wonder breathwork is growing in popularity. When you tap into it, you don’t just feel better in your own skin, you start attracting the kind of people who are on the same wavelength.

That’s the beauty of it, breathwork doesn’t just connect you to yourself, it connects you to others. It helps you find your tribe, your community, your people.

The ones who breathe the same, dream the same, and grow alongside you.

22/08/2025

After guiding over 2000 people through various breathwork experiences, these are the top 5 things I’ve learnt from them.

1️⃣Breathwork is for everyone.
It doesn’t matter your age, race, religion, wealth or background, the breath is universal. It’s the one tool we all share and can access any time we want.

2️⃣ Breathwork creates connection.
To yourself. To others. To the world around you.
The deeper the connection, the richer the experience of life becomes. Connection is everything.

3️⃣ Breathwork is your life’s remote control.
You can speed it up. Slow it down. Pause. Play. Reset.
Whether it’s for meditation, sport, work, or rest, your breath can set the pace and you always have control.

4️⃣ Breathwork is the bridge between body + mind.
Most of us think our way through life.
The breath teaches us to feel our way through life, creating harmony between body and mind instead of competition.

5️⃣ A deep breath = a deep life.
The quality of your breath reflects the quality of your presence.
Deep, full breathing feeds your body and your soul. It regulates your nervous system, awakens your senses, and helps you experience life fully.

21/08/2025

The way you’re breathing is the way you’re thinking..

Shallow, fast breathing? Your mind races.
Slow, deep breathing? Your thoughts settle.

Your breath is the remote control for your brain.

Change the breath → change the state.

This is why breathwork works. It’s not just about oxygen, it’s about rewiring your nervous system so you can stay calm, focused, and present no matter what’s happening around you.

Start noticing your breath today. It will tell you exactly what your mind is doing.

Racing breath = racing thoughts
Calm breath = calm mind

19/08/2025

From Monkey mind to Monk mode

I’ve always struggled to switch off my mind, to sit in peace and enjoy being present.

I simply couldn’t sit still and wish away the thoughts and head noise. I really tried, for months, for hundreds of days straight but I was never able to tap into that deep restorative state as quickly and as often as I can with breathwork.

Breathwork gives you something tangible to focus on. A direct handle for the mind. Instead of fighting distraction, the breath pulls you into presence, calming the body and sharpening your focus. And here’s the magic: after a little while, the effort fades, the breath softens, and you naturally drop into the deep, meditative state most people chase through meditation alone.

This isn’t to say that meditation doesn’t work, for me personally breathwork is much more effective at reaching the deep meditative state I’m looking for.

09/08/2025

Most people think energy is about how much sleep you get or how much coffee you drink.

But there’s a hidden factor no one’s talking about, your CO₂ tolerance.

Your body’s ability to tolerate carbon dioxide determines how efficiently you use oxygen.
Low tolerance = your body panics sooner, your breathing gets shallow, and your cells get less oxygen.
The result is that you feel tired, foggy, and drained no matter how much you rest.

The good news is that CO₂ tolerance is trainable.
With the right breathwork, you can improve oxygen delivery, boost endurance, and seal one of the biggest “energy leaks” in your life.

Test yourself today (like in this video) and start building real, lasting energy from the inside out.

07/08/2025

I am so excited to become a dad, it’s not something I’ve always wanted to be, but it certainly is something I’m ready for.

And to get ready to become I dad, im working on becoming the strongest and healthiest version of myself. Not just physically but mentally and emotionally too.

Taking the time to train myself to be present and also resilient will pay dividends as a dad and something in most looking forward to practicing.

Grateful for his journey 🙏❤️

07/08/2025

Desert you can eat for breakfast, packed with protein 💪

I have this on repeat throughout the week!

Coconut yoghurt (vanilla if you’re fancy)
Frozen berries (fresh if you’re rich)
2 tablespoons of chief chocolate protein powder
1 banana
Handful of cacao nibs (crunchy goodness)
Handful of shredded coconut

Sometimes I’ll add creatine, Gelatin and collagen for an extra boost!

Dig in! 💪🔥

06/08/2025

Sometimes, you just have to make it work.

Why not turn everyday chores into opportunities for movement?

By combining chores with micro workouts, you reduce the friction between intention and action and suddenly, what once felt hard becomes completely achievable.

I now keep these Jerry cans in my backyard so I can walk them around whenever I want. No overthinking, no gym required.
No more decision fatigue about what to do or how to do it.
The equipment’s right there, and so is the habit

04/08/2025

No matter how slow I run,
no matter how much I don’t want to run,
Every time I do run, I feel amazing and I think this is the whole point!

It’s the consistent slow pace,
The rhythmic breathing,
Time outside,
The sunshine,

You can’t lose by getting out there and moving.

Movement is medicine!

03/08/2025

These 5 habits are destroying your energy,

You don’t need more energy, you need to plug the leaks!

1. Caffeine first thing in the morning.
You’re basically running on borrowed energy. On an empty stomach or within 2 hours of waking, It spikes cortisol, you’ll crash out in a few hours most likely making you reach for the second cup. It also disrupts your natural energy production rhythms.

2. Screens & Scroll holes
Hijacks your focus, floods your brain with stress, and sets a reactive tone for the day. Social media should be used as a tool, not an escape.

3. Sitting for Hours
Slows circulation, stiffens joints, and signals your body to conserve, not create energy. Take regular walking breaks. Take phone calls whilst walking. Get your 10k steps each day!

4. Mindless Eating, Mindless Fuel
When you eat without awareness, you miss vital cues like feeling full. Stop eating quick snacks and finishing your kids meals. Overeating is a killer of energy!

5. Dehydration
Fatigue, brain fog, and low mood is often traced back to simply not drinking enough water. This is one of the best levers you can pull to get more energy!

02/08/2025

It’s not about how much you eat, it’s about what you eat.

Once you understand this, you can drop the calorie counting and build a sustainable diet made to fuel the Ferrari.

Eat well, be energised, simple maths

01/08/2025

Sometimes you’ve just got to get it done.

It doesn’t have to take long, it doesn’t have to be perfect, it doesn’t need to be pretty but when the windows open, you’ve got to make the most of it!

10 minutes is better than 0.

Progress over perfection.

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Kingscliff Beach
Kingscliff, NSW
2487

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