Humble Warrior Nutrition

Humble Warrior Nutrition My 90 Day 🧨 EXPLOSIVE ENERGY PLAYBOOK helps exhausted Dads ditch 8-12kg off the DadBod 🔥 to become a Powerful Warrior for their Tribe ⚔️

02/06/2026

You still want to train like you did in your 20s.

Push hard. Lift heavy. Back up and do it again tomorrow.

But now your body gives you feedback.

The back feels tighter. Recovery takes longer

And forcing hard sessions on the wrong day usually leaves you feeling worse.

You don’t have to stop training. And if you’re working on building the habit and consistency of training….

Then you need a way to determine the intensity of your workouts

It means training smarter.

Knowing when to push. Knowing when and how to adjust.

Knowing when recovery is actually a better option

Play Longer. Move Better. Perform Younger.

Flow State Performance — the premium golf performance longevity program on the South Coast.

You know your body needs mobility workBecause you’ve been “stretching” for golf ⛳️ You feel it every time you get out of...
26/05/2026

You know your body needs mobility work

Because you’ve been “stretching” for golf ⛳️

You feel it every time you get out of the ute after work, bend down to tee the ball up, or try to make a full turn on the first tee and feel tight before the round has even started.

Leaving your stretching it “later” never works.

The day gets busy. Work runs over. Kids need you. Dinner happens. Then before you know it you’re on the couch telling yourself you’ll get to it tomorrow.

That cycle keeps repeating.

That’s exactly why your golf mobility needs to become a habit.

Keep it simple.

10–15 minutes. 3 specific movements. Done daily.

1️⃣ pick the time of day you’re most likely to win.

2️⃣ break the pattern with a reminder.

3️⃣ create one easy lead domino to get moving.

The goal isn’t motivation.

It’s building a repeatable system your body can trust.

That’s how momentum builds.

Play Longer. Move Better. Perform Younger.

Flow State Performance is the premium golf performance longevity program on the South Coast

You can’t expect your best golf in your 40sWith the same habits you had in your 20sMaccas for breakfastHungover at the g...
19/05/2026

You can’t expect your best golf in your 40s

With the same habits you had in your 20s

Maccas for breakfast
Hungover at the gym
Playing 4-hour rounds dehydrated with 🍺 for hydration

And wonder why you feel cooked by the 15th hole ⛳️

Your body doesn’t care how motivated you are to play…

It cares how we you prepare it

You need to start eating and recovering like performance

And the 6 principles of Sports Nutrition matter!

1. Protein intake
2. More water - Less alcohol
3. Structure throughout the day
4. Move your body everyday
5. Sleep - more than how much
6. Calorie Control - for longevity and performance

Don’t let the old man in. Get the simple things right first

Follow for GOLF LONGEVITY and PERFORMANCE

For DECADES to come

Nutrition plays a vital role in sports performance. The correct ⚖️ balance of macronutrients⏰ when you eat and;🍌 the foo...
14/05/2026

Nutrition plays a vital role in sports performance.

The correct

⚖️ balance of macronutrients
⏰ when you eat and;
🍌 the food selection

are critical to getting the most out of your training

Simple targets before training:

1️⃣ 0.5g carbs per kg bodyweight
→ fuel for the muscles

2️⃣ 20–30g protein
→ supports recovery + helps transport creatine to the muscles

3️⃣ 5-10g creatine monohydrate
→ supports high energy power output

Aim to have this 30–60 minutes before training or golf ⛳️

Keep it:

✔️ Low fibre
✔️ Easy to digest
✔️ Convenient
✔️ Tastes good

FOLLOW for more golf performance nutrition tips on and off the course

You’re over 40 and want more distance…AND;still want the energy to outdrive your kids one day ⛳️Speed and power training...
08/05/2026

You’re over 40 and want more distance…

AND;

still want the energy to outdrive your kids one day ⛳️

Speed and power training in the gym matters.
But nutrition matters too.

Most golfers are leaving gains on the table because they don’t fuel properly before training.

A solid pre-workout blend of:
⚡️ Carbs
💪 Protein
🧪 Creatine

can help improve:
✔️ Power output
✔️ Recovery
✔️ Training intensity
✔️ Clubhead speed

Your normal breakfast or lunch usually isn’t enough to fuel performance training.

The right fuel, at the right time, changes everything.

👉 Comment “FORMULA”

and I’ll send you my top 5 pre-workout combinations for speed and power sessions.

18/04/2026

There are only 3 things you can control

PREPARATION
ATTITUDE
EFFORT

Stop blaming external factors on your poor performance

Start reflecting and analysing areas for improvements

Draw up a plan to work on the areas where you struggled for upcoming week

INSTEAD of bashing rage 😡 balls at the range and hoping to get better

It’s 3:12PM.You had a decent lunch.But now you’re starving… again.You open the pantry — a war zone of muesli bars, kids’...
01/05/2025

It’s 3:12PM.
You had a decent lunch.
But now you’re starving… again.

You open the pantry — a war zone of muesli bars, kids’ snacks, and half-eaten Easter eggs.
You grab something easy.
Biscuit. Lolly. A leftover slice of banana bread.
You tell yourself it’s “just a snack.”

But 30 minutes later, you’re still hungry.
Now tired.
And you’re in the “stuff it” mindset for the rest of the day.

You don’t need more discipline.
You need better snacks.
Ones that actually fill you up and fuel your body — not crash it.

I’ve put together 7 of the exact snack combos I give my clients (and eat myself as a dad of two boys).
They’re quick. High in protein. And actually satisfying.

Want the full list?
DM me “SNACKS” and I’ll shoot it your way 💪

You’ve skipped brekky and eaten lunch… but by 3PMYour stomach’s growling louder than your toddler during a meltdown at a...
23/03/2025

You’ve skipped brekky and eaten lunch… but by 3PM

Your stomach’s growling louder than your toddler during a meltdown at after a kids birthday party 🔥

You tell yourself you’ll hold out

Then the choccy’s, coffee, chips appear

Or the vending machine calls your name.

You cave.

Instant energy hit… followed by regret, a crash, and the “stuff it” mindset for the rest of the day.

Here’s the thing — you don’t need more willpower or discipline

Most dads snack on “Quick to eat. Quick to burn” foods.

HUNGER BUSTING SNACKS have staying power

✅ Protein ✅ Fats ✅ Fibre ✅ A little carb

That’s the combo that keeps hunger away, energy up, and your goals on track

without needing to “cut snacks” or starve yourself.

Swipe through for 7 go-to snacks I give my coaching clients (and eat myself) to beat the 3PM crash

40 & FAT? OR 40 & FIT? YOUR CHOICE 👇You wake up wrecked. Hit snooze twice. Drag yourself out of bed.The kids are already...
18/03/2025

40 & FAT? OR 40 & FIT? YOUR CHOICE 👇

You wake up wrecked.
Hit snooze twice.
Drag yourself out of bed.

The kids are already jumping on the couch, and you’re trying to keep up.

You chug coffee, skip breakfast, and tell yourself you’ll

Monday

Monday never comes.

Because between work, stress, and running the kids to school, your energy is shot.

You’ve tried dieting. Maybe even smashed the gym for a few weeks.
But nothing sticks.

Here’s the truth most dads ignore…

📊 74% of dads over 30 are overweight. 👨‍👧

If you’re overweight, there’s a 48% chance your kids will be too.

❌ If you don’t change, neither will they.

But here’s the good news:

You don’t need a crazy diet, 5am workouts, or to give up 🍺& 🍕

You need simple, consistent daily habits that keep you strong, lean, and full of energy—even with two kids and a busy life.

I’m 42. I’ve got two kids. I get it.

But I don’t accept “Dad Bod” as my future.

And you don’t have to either.

💪 Flip the script and be 40 & FIT instead

👇 Comment ‘FIT’ and I’ll send ya my personal daily routine to feeling fit AF while juggling dad life. 🚀🔥

Are you running on caffeine and willpower? ☕💀You wake up exhausted. You power through work, but by 2 PM, you’re in zombi...
10/03/2025

Are you running on caffeine and willpower? ☕💀

You wake up exhausted.

You power through work, but by 2 PM, you’re in zombie mode. ☠️

So, you grab your 4th Coffee for the day…

(and a treat to get your though).

But the crashes keep coming.

I used to chug coffee all day to survive.

But I was still tired, sluggish, and unmotivated.

Here’s what I learned:

❌ More caffeine is NOT the solution.

In fact, it suppresses adenosine “SLEEP PRESSURE” which build up through the day

which is why you feel good for bit...

ONCE the caffeine wear off, the adenosine flood gates open and you CRASH... HARD!

The real fix?

Better sleep, smarter nutrition & simple daily habits.

💡 In 7 days, you can boost your energy naturally by doing this:

✅ Get morning sunlight within 30 min of waking up.
✅ Use pre-workout carbs to fuel performance
✅ Eat more protein at main meals to avoid energy crashes and cravings
✅ Get up and Move around every 60-90 min to stay alert.
✅ Prioritise sleep by relaxing (without screens) 30 minutes before bed.
✅ Spend a day in Nature

🚀 Want the full Playbook? Drop a DM with “ENERGY”

Address

Sydney, NSW

Opening Hours

Monday 8am - 4pm
Tuesday 8am - 4pm
Wednesday 8am - 4pm
Thursday 8am - 4pm
Friday 8am - 4pm

Telephone

+61415346245

Website

Alerts

Be the first to know and let us send you an email when Humble Warrior Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Share

Category