My endeavour is to be a key person of influence for  Success Coaching clients. Enabling individuals to achieve their definition of Success.

My 12 Week October 2017 programme SOLD OUT IN 7 DAYS! And I’m currently taking expressions of interest for January 2018 here

Let me give you an example.

Success Coaching with me follows three very powerful pillars.

1- PATIENCE- Achieved and supported through, breathing techniques, cold water therapy, accountability and goal setting strategies and systems

2- POSITIVITY- Health is paramount. No health, NO Nothing! Your Food is overhauled, sleep, stress, lifestyle choices and much more is adjusted in a supportive, systemised approach

3- PERSISTENCE Exercise, conditioning, strength and resilience is achieved in a very professional, personalised and powerful way.


Some clients want help overcoming burnout or plateaus, they may want help taking risks necessary to bring in more business, a lifestyle change, committing, changing their mindset, body composition.

I also support clients who already operate at very high levels!

As they adapt to overwhelming success I act almost as a solid sounding board, accountable, unbiased, and having their back!

Ill help you achieve goals that don’t always show up as monetary or career accomplishments.

Rather working with emotional change, professional development and emphasising ways to have better experiences of life.

For example, helping someone develop self-discipline so he or she can meet goals in general, discover deeper passions so he can feel more excitement about every area of life, everyday, every week month and year!

  • Success coaching with me is a process. As a process, it helps individuals both to define and achieve realistic goals faster and with greater ease than would otherwise be possible.
  • The success coaching process is educational in nature. Astute individuals hire coaches for their existing knowledge, skills, and expertise as well as their ability to create further knowledge.
  • The result of success coaching is greater monetary success, greater personal wealth.  Success coaching is about enhancing a person’s ability to increase his or her personal health and body composition  taking into account his or her available resources – including “time.”


Click here for expressions of interest ^^^^^^^^^^^^^^^



I’ve trained many different types of people, from many different parts of the world, with varying commitment levels, and many diverse lifestyles.

On average, in my opinion the largest constraint for us as humans is the will to commit. Myself obviously included.

An enormous portion of the commitment constraint as it relates to exercise is – “TIME” I just don’t have enough time (For training)

If we had an enormous amount of Authenticity we would most likely agree, time is just us being defensive, time is our excuse.

The real issue at hand is usually that a person isn’t dedicated enough, doesn’t put any value or importance on training.

It aint on their radar of importance, that is at least until the health scare comes to them or someone in their circle.

What we are really saying in 2017 is “IT’S A WASTE OF FU$%KEN TIME”

Actually heres some optics on it.

  • There is 24 hours in a day and 7 days in a week TOTAL 168 Hours
  • Lets even say you work 14 hour days Monday to friday TOTAL 70 HOURS LEAVING 98 HOURS
  • You need to sleep at least 7 hours a day, if your not START!!!! Ok so TOTAL 49 HOURS LEAVING 49
  • So with 49 hours a day left lets say you commute 2 hours a day Monday- Friday thats 10 HOURS LEAVING 39
  • On average family time, social time (Eating, drinking, talking, chilling 4 Hours a day 7 days) TOTAL 28 HOURS LEAVING 11

Truth is of this very generous time optics you have a total of 11 hours a week to train if you choose to. Yes there are many variables that effect the bottom line, however you can see it all comes down to value and importance.

Time is one of your greatest assets protect her. BE THE DOCTOR of your life, you try for a doctors appointment, you get the receptionist and you get the booking that is available, as Dr Eggplant is protecting and valuing his time. We should do the same, to what we see as important. Things like your health and loved ones.


These are three common time-wasting Vampires and  i plan to address here:





If you have a long commute, do whatever you can to avoid getting stuck in traffic. Sitting in a traffic jam is dead time. Avoid busy times by leaving your home earlier in the morning and/or coming home later. SUCK IT UP, Protect Father time!

The FU%$ken Cell Phone:

Most people don’t have a concept of how much time they waste daily on their phone. So do me a favor. Every time you check your phone for a text message or social media update, do five burpees. You will learn fast how much of a time suck the phone can be. I bet most of you waste hours of time each day. The cell phone also makes your other tasks take much longer because it’s a distraction. MY BIGGEST PERSONAL CONSTRAINT!

We need self-control. Put the phone away sometimes. We can’t possibly be so attached. Discipline = Freedom (Jocko Willink)


You can’t be everything to everyone and you can’t give everything to everyone (John Templetons advice to me)

There are people (you know the ones I am talking about) who enjoy talking your ear off, ask you for help when they don’t really need it.

Be kind, be nice, but know it is okay to protect your time. Time is precious. Spend it on those who deserve and respect it.
Time is a precious commodity. Protect it and respect it. We are all capable of making time for the things we love. Learn to make time for your training. It could change your life. You just have to want it.



Training in the gym or running on the road is easy for most……if not now, then eventually

It’s the psychological aspects of training that most people have repeated struggle with. And the Godfather of this mental Mafia is  our own self-imposed limitations.

Self-imposed limitations are the minds own ball and bullshit chain that holds us down and prevents us from our potential.

When we consciously or even unconsciously set these limiting beliefs and boundaries on ourselves we dismantle the achievable.

Because in reality even if we are capable of exceeding the unthinkable benchmarks, our shitty vision of self image will never allow it. WE SELF SABOTAGE, And we are damn good at it as well

I do believe this wouldn’t be so much of an issue if people regularly set their limits high, but in my experience of the last decade of trading, we all set the bar way to low, and achieve it!

The rocks we cast onto our own path, and the lack of back up we give ourselves, or our abilities are directly proportional to our self image. The lower the self image, the lower the expectations we have of ourselves.

Until self image improves, until we actually believe we are capable of more, we will always continually underperform no matter what program or diet is followed.

Sometimes there is hope! Sometimes the people in your circle make the invisible VISIBLE!!!!!

So Surround yourself with people who are on your journey or MORE. Surround yourself with people who work as hard as you IF NOT harder. Hang with those with the same dedication if not additional.

Be with those who inspire you, and that you serve as inspiration too.

Featured in this blogs image is my very own man of motivation Mr Neil Collie.

From STROKE TO SUPERMAN, and with the spirit of the Sunny Coast in his veins.

Right now he is undertaking the multi day BIG RED RUN, a 250km Ultra Marathon through the Australian desert.

Neil reminds me almost daily,  that it  never helps to be the biggest fish in the smallest pond. Find those on the same journey as you, they motivate you, they will indirectly push you to become a better YOU.

You’ll be focused more on the ever evolving higher life purpose and less on your own limitations, and for that Mr Collie ill be forever grateful.

Regardless of how you overcome your limitations the key is to remember that doing so is an essential part of the process of life and improvement. These self-imposed limitations are the very thing that maybe holding you back – not actual limitations.

So Are you fulfilling your potential? Are you capable of more? Are you a self-limiter? Give it some thought. Chances are you could be better or do more. All of us can.





I can honestly say in over a decade as personal trainer FUCKEN ANYTHING IS POSSIBLE with individualised training (PT).

It just takes HARD, intelligent choices, research and a little time.

Eating super clean Monday to Friday but relaxing the healthy food reign on the weekends is not intelligent hard choices.

Over 12 months that is 3 months of EATING AND DRINKING SHIT!

What ever lies directly in front of you, tight pants, muffin tops, addiction, lack of pull ups, or over use injury, there can be a end to your mistakes.

Potentially goodbye to self hate and the lack of fucks given for your current situation.

If an individual is willing to not muddy the waters (i.e Eat bad food, drink booze, but confess to organic Mangos and meditation) FUCKEN ABSOLUTELY anything is possible.

Shut out the outside world, and put in relentless work.

If  you don’t believe me then simply try something easy first. Easy choices are always there.
Easy choices and quick fixes are like the beautiful majestic siren luring your ship eventually smashing into the rocks.

Whether we blame the internet, TV, social media, or the fast paced paradigm shift of the IPhone, Uber culture (every thing made easy, fast and user friendly) There has to be hard work and time.

You can’t slay the dragon and capture the princess all at once, we forget sometimes we have to walk before we run.

 Taking the easier option  (Example- Weightloss shakes, Online platforms with zero support, $10 a week gym memberships) is a very strange and dangerous beast.

Avoiding hard choices, consistent work, will often result in an individuals reality of weight/habit/behaviour returning with greater intensity.

Just think of food binging after a week of clean eating.

In my experience it’s often these people who confess to the world, that their x-y-z isnt working.

They just can’t quite get their shit together, and that there’s no hope of ever losing weight, getting a pull up, or shaking the shin splints.

Few choose to first understand the process of change, they simply want the quick fix, the something new and easy to make it all better.

Instead consider doing your research, making a plan, and step out of the hurricane of effortless unchallenging choices.

Examine the possibility of  a quality Personal Trainer!

Good ones can subsidise the poor choices and mistakes you make, help you sustain the journey to the top of your mountain, and bring back the joy in the momentum of life!

“Easy choices make for a hard life- Hard choices make for a easy life” – Keith Cunningham

A Goal is a Dream with a Deadline – Kate Shipton PT & Coach JMT

Why is it, as a society, we spend so much of our lives doing what we think or we are told we ‘should’ do instead of living our lives doing the things we love to do? We grind away 9-5 for the best parts of our lives getting ready for retirement and often doing things that make us stressed or unhappy. When was it decided that this is the way it has to be? My read at the moment is a book called ‘The 4-hour work week’ by Tim Ferris, a book I have been looking at reading for some time now and I have to say it is not disappointing me. I am only half way through the book but here are a few of the main points I have taken away so far:

  • Take ‘mini-retirements’ throughout your life, take advantage of the most physically able years you have.

  • Don’t give in to fear, more often than not the consequences of ‘failure’ are no where near as bad as you imagine and actually provide the greatest learning curve.

  • Be productive not busy – always start your day getting the most important tasks done, often these are the most challenging but usually the ones that will ultimately lead you to your goal.

  • Eliminate interruptions – this includes, Facebook, emails and phone calls. Stay focused.

I will bring you an update later when I have finished the book, however, why are you taking my word for it go and get a copy and have a read. Start making those goals reality! 

Want some more inspiration then check out this blog

There have been plenty of mountains, trails and running over the last couple weeks, I have been lucky enough to be able to immerse myself in the outdoors. Lets start with this last weekend when my main role for the day was to go down and support many amazing runners at ‘The Wild Horse Criterium’ event. you may ask why i was not running, the answer is simple I realised this race was not one that was going to take me closer to my goals, its important to ‘stay in your own lane’ and keep that focus! Anyway back to the race, the day bought a mixture of highs and lows but what stole the morning was the solid display of friendship and team support when the going got tough, it was one of those real moving moments that just got me (yes i do have a soft side) and made me so proud to be surrounded by absolute champions. Our little running community rocks my world.

The last couple of weekends of our JMT Run RIOT course have been epic, with the pleasure of being able to hit two beautiful trails. Here are just a couple of snippets of where we have been training, we really do live in a beautiful corner of the world here.

It is just incredible how far people have progressed in just 4 weeks, everyones hard work is really starting to shine through! Having personally followed Jamie Milne’s ’12 weeks to an ultramarathon’ program to get me across the line of my first 100km ultra event last year i can give a personal thumbs up to this and the success of our RIOT course thus far is just another testimony to how powerful the principles of this training style really are. Be sure to make strength and interval training a core component of what you do. When I first opened myself up to this differing approach to my training, as opposed to just pounding out the km’s, it got me curious. So the scientist in me got straight to work finding all the information I could. It became evident that there is an astounding amount of research with very convincing results backing the fact that strength and interval training actually outperforms aerobic training in improving our overall conditioning. Not that I’m saying time on your feet is not important, it absolutely is and if you are like me then the freedom of the long runs are what it is all about, but what is also important to me to be able to continue to run right through into old age and for this you need a body made of steel.

Just a final note to summarise and put all of this together – set your goals, stay focused, find out all the information you can, learn from those who have ‘walked their talk’ and finally, surround yourself with people that inspire that goal to come alive.



No matter how strong the intention to exercise, and no matter how heavy the burden of guilt, we continue to wipe away the crumbs from amoral gluten free convenience food. Banana bread, berry frainds, spinach and feta muffins, and Lo Carb protein bars.
We still just can’t seem to get our shit together.
How do I know? Because I struggle with the same issues, there just isn’t the 36 hours we need in a 24 hour day. We are too busy for healthy food, and too flat out with work for exercise!
We flip a mental coin when faced with the decision, one more hour of work? or maybe ill have a quick scroll through Facebook while I’m trying to put my shoes on, go to the bathroom, make a cup of coffee, finish sending my emails etc Instead of heading to the gym, or into the outdoors.
This comment on ………… Old mates post is far more worthy of my time.
As with many things most of us understand and would agree, healthy nurturing and nourishing foods for our bodies is important.
We have also convinced ourselves that exercising regularly and being active is just good old common sense? Its just the crucial issue and mistake WE ALL MAKE is we don’t execute common practise.
It is however POSSIBLE to be BUSY, a PARENT, A MANAGER, A BUSINESS OWNER,  a majorly obsessed full time EMPLOYEE with Australias leading BLUE COLLAR WORK ETHIC, and still be healthy.
Heres how.
Chop veggies, salad mix, and saute your protein of choice.
Make some dressing, add some fats (Nuts, avocado etc) assembling during the week into containers will take 5 min
You may have to still spend a little time in the kitchen, or you can order pre made healthy meals from companies such as
You Foodz
Muscle Meals
Or get your organic products delivered from companies on the Coast such as Good harvest.
You could even consider paying a friend to prep and sort your meals.
Did anyone read the word scooby and say it like the TV series Scooby Doo?
“Shaaaaaagy have you seen my Scooby Snaaaaacks”
Schedules change and delays are always enavitable.
Having a healthier snack supply on hand is great option
-Trail mix
-Dreid fruit
-Paleo bar
-Mixed nuts (Don’t go nuts on the mixed nuts)
Yes morning training can be tough, and hitting the snooze button 8000 times feels so much better. But GET THE FUCK up! And get out of bed earlier. We are adults we can do it, we don’t have maths, assembly and form class first up, and your breakfast isn’t waiting for us on the table “Thanks Mum”
Chances are you will miss being active all together if you don’t get up earlier.
It is sooooo much easier to go straight home earlier after work at the end of your day then train in the morning.
But wait……. we could reschedule for Wednesday morning, which more then likely will become Thursday morning, which turns out to maybe be a long run on Saturday in Wednesdays absence, which becomes ah fuck it ill give it a nudge on Monday, start fresh next week, which just doesn’t end up feasible.
 Then we hate ourselves, take it out on everyone we know, and eat more shit! Cancel 3 gym memberships Instead of doing the top three points above ^^^^^^^^^^^^ Just GET THE FUCK OUT OF BED EARLIER, then none of this will happen.
The average member of my gym sits for majority of their day. Add computers at work, Add sitting down for meals, TV, transport, toilet stops etc, 70% of the day we are on our arse.
Consider walking it out.
Run some errands, take the stairs, stand at your desk, have walking meetings outside (This is the best) park further from your destination. IT ALL ADDS UP.
  • Finally here are some obvious stress less, health more, wellness variations discharged for your blog reading convenience.
  • Stay hydrated 8 glasses water minimum a day
  • Meditate when you wake
  • Turn off the tech before you sleep
  • Have regular breaks
  • Minimise drugs, Minimise alcohol, GET HIGH ON LIFE! Look for the “Life Dealer” there are healthier ways to LIVE LARGE!


Stop being busy; be busy just being 

<=By Jacinta Lis MMFM Event Manager=>

I have made a conscious decision to slow my life down. To make more time to do the things that make me happy and bring light to my soul …. Sounds awfully self indulgent doesn’t it?

But ask yourself this, how often do you catch yourself saying ‘I’d love to be doing that but I just don’t have the time right now’ or ‘I’ll get to it later.’ We’ve become a fast paced, no nonsense society that is continously hustling to tick boxes off the ever growing checklist and where taking time out for ourselves is becoming a rare and precious commodity.

Time itself is a luxury of which so many of us seek but these days can rarely afford. We work harder, faster and longer than we ever have before. Yet for most, our hearts are pleading with us to slow down, get back to basics or to lead a simpler way of life. Unfortunately it’s a luxury we can’t all afford, and often we leave it too late to realise that we had taken the important things we had for granted.

For me this pursuit for time has come at a price. I have given up my job, moved back in with my parents and basically given myself the grown up version of a ‘time out’ from my life. Like a disobedient child I was reluctant at first, having my little spats, fighting it and resisting the change. It wasn’t pretty. After much coaxing and a 3 day bender of pj’s, popcorn and dvds, I began to come to terms with my transition. The process of slowing down is far from instinctive and not always as simple as it sounds.

Thankfully for me the people who love me encouraged me to stop, relax and breathe. Just breathe. The decision for transformation didn’t just happen overnight, there were many sleepless nights, tearful phone calls and a series of events that were pointing out to me the truths that I didnt want to acknowledge. As I would lay in the dark each morning trying to motivate myself to be positive about starting my day, reassuring myself it’ll be alright ‘once I get going’, from my inner depths a little voice would point out unequivocally ‘Yes you will be ok, but you’re not happy.’ I tried to silence it, ignore it and keep myself busy to try and distract from those little words that were haunting me from the depths.

But the thing is when you don’t listen to your authentic self your inner voice will only give you so many warnings, then its starts to fight dirty. Ignoring your insitincts often leads to fatigue, illness and in my case depression and anxiety. I have been down that dark road before and the signs of its return were becoming too frequent and severe to ignore. I had to make a decision. Do I stay in my present life that provides me with stability, pays the bills and gives me the comfort of routine and familiarity? Or do I take a risk, leap out of my comfort zone into the unknown, opening myself up to the possibilities of failure and uncertainty?

The first option made me feel sick with defeat, the second also made me feel sick, but there was a second wind of excitement that followed. So I am giving in. For the first time in a long time I am experiencing a new form of freedom. It both terrifies and excites me. There is nothing holding me down or holding me back and it is surreal. My life is in a state of transitional buoyancy. I don’t have all the answers yet, and quite frankly I am in no rush to. That’s the thing about my new pursuit, I am throwing out the ‘shoulds’ and replacing them with how does this serve me right now? Is it right for me? I encourage you to do the same.

I am not saying to do anything drastic like quit your job or move back in with your olds; but the next time you catch yourself questioning the pace of your life ask yourself this, are you truly happy? And when was the last time you were busy just being? Is your life filling you up so that you are brimming with light or is it time to make a change?



Over the last week I’ve been constructing an impending “Goals Seminar” IT’S YOUR FUCKEN LIFE

I will present this to 100 people at JMT; we only have 70 tickets remaining, and someone will go home on the night with up to $2500

Besides the overwhelming eagerness and delirium to deliver its ZEAL, something dawned on me.

We are born, we do some stuff,  and then we fucken die!

Holy FUCK! Has anyone for any brief moment addressed the quality of their “Inner Circle” the friends we keep, the business we provide, the job we do, our current state of or our health or lack of?

Many of us live as though we have forever, like we’re Peter Pan, like we never have to concern ourselves with growing old, being unwell and frail, being stuck in a SHIT marriage.

Hell Life’s not going by THAT fast, SAID NO ONE EVER!

When did we lose the ability and  freedom to explore the possibility of a life without limits.

Think back to when you were a kid, what was it you wanted to be? Marine Biologist? Astronaut?

Superman, Supermodel?

As children we automatically act towards a pursuit of goals, immediately outside of what we can obtain instantly! Without even a consideration our dreams wouldn’t come true!

Fuck, I don’t know about you but I jumped off many a roof top, shitty beach towel sheathed around my neck, socks pulled up to my ears, and some old family members belt lassoed around my guts expecting to fly………..Just like Superman!

Seems to be the storyline of my life.

And then we do some stuff, and then we get old, and then life alters our perception of  our dreams.

If we are but some of the fortunate few who don’t check out early we may find ourselves sitting slumped in a plastic outdoor furniture chair covered in encrusted mould,  watching local ducks bounce along the waterway wishing we had a shot at being an astronaut again.

  • Oh SHIT! I didn’t even get close to using all my stuff! FUCK!
  • I assumed I had forever, I wasn’t going to die, be frail, be lonely FUCK!
  • I didn’t even ask the girl of my FUCKEN dreams to marry me FUCK!

And now here I am 85 sitting here wishing hoping praying that there is something more for me, more then ducks bouncing, jenga playing, sudoko Saturdays with my 90+ year old aged community!

See my opinion is that we avoid discomfort, and naturally so, discomfort hurts.

Telling your boss to stick his job up his arse and that his control freakish ways will no longer effect your life.

Getting your health back on track by going to the gym 3 times a week and jogging in the mornings, it hurts, your muscles hurt, theres discomfort.

Declining the afternoon boutique beer with friends, because you know you can’t stop at 2, and that if you indulge you’ll be singing along to Cold Chisels Kah San at 11pm.

Because this is embracing discomfort, this is making discomfort your playmate, your associate and your friend.

Thomas Jefferson stated in 1776 and I quote.

“Nothing Can Stop The Man With The Right Mental Attitude From Achieving His Goal:  And Nothing On Earth Can Help The Man with the wrong mental attitude”

In 2017 not much has changed!

So please don’t waste any more time, life goes by so so quick, I’m sure you would agree with me.

Nothing is for certain, and nothing is for keeps, write some stuff down, dream some big dreams!

Imagine your life without limits, without your own self limiting beliefs, allow yourself the chance to be the YOUNG you again, dirty old beach towel for a cape, socks pulled up etc, don’t put yourself in a shoe box and leap the fuck off the garage roof SUPERMAN!



It is not your typical Sunshine Coast morning out there today, with the backlash from Cyclone Debbie coming through its blowing a gale and pouring with rain. As I sit dry and sheltered drinking my bullet proof coffee (if you have not tried adding butter, ghee or coconut oil to you coffee, do it!) it got me thinking about gratitude, there are many times in life when we could focus on the things we don’t have but what about all the stuff we do have? Well, my guess is if you sat down and really thought about what honestly matters to you, your ‘I have’ list would out weigh your ‘I don’t have’ list, and if it does not then what are you doing about this? Last weekend I listened to an interview with Gary V (entrepreneur extraordinaire) and out of the entire 1 hour 45 mins the main thing that has played on my mind was the moment he pointed out that he is grateful and that gratitude has played a major role in his success, how awesome is that! On this note I challenge everyone to join me for the month of April in 30 days of gratitude, find something each day you are genuinely grateful for, even on the days when you struggle there is always something good to be taken from each day.

However, expanding on this, having gratitude is just the beginning, if you want to turn a dream into a goal then you need to take action! Lots of action! A number of you will have heard the saying ‘Choice, chance, change’ well this is where ‘Triple-C’ of my business name, Triple-C Fitness and Training’ originated from. Making the choice to pursue something important is the first big step and often it comes with risks, but then life is a rollercoaster so why not make it the most daring, exciting roller coaster ride you can. But, the change only comes about if you put in the work and the bigger that goal the more tunnel-visioned you need to be. Don’t fear failure, the majority (if not all) of the most successful people in this world have ‘failed’ (I am not a fan of this word!) along the way, it is part of the journey, it is where most learning happens. Go get it!

I guess I should move on to some running talk, not much running happening with the weather this morning! Have you ever asked WHY you run? We all have our own reasons; a big one for me is the pure feeling of freedom and being at ease. As much as I enjoy to train hard and feel it burn, there are just those runs, easy going, steady and relaxed that make you stand back and go, yes, that is why I run. Yep, I had one of those runs this week and it was awesome! My recipe for this = beautiful weather + beautiful location + beautiful friend.

Do you remember when you first started to run? Or maybe you are just at the beginning now? It all seems quite hard work and I commonly hear ‘I hate running’ from people who are just starting out (by the way when you say this to me, its like hearing the worst profanities you can imagine) and I wont lie it is hard work but then so are a lot of things! And then once this gets easier keeping yourself running injury free and progressing your performance can be even harder. I will continue to drum this into everyone – strength and mobility training is the key no matter what stage of your running adventures you are at! You need to make your body strong in order to move and perform at its best and you then need to help it recover, the actual running is just half the story.

Just before I sign off here are my recommendations to help you with your recovery:

  • Good Nutrition, more good nutrition and then more again!
  • Quality sleep
  • Mobility – how do you expect your body to move well if it is all bound up, running like a robot is not a good look and after all life is all about looking ‘cool’