A bit about me.
From unhappy and unmotivated as an engineer in corporate life to leading and helping others in their strength and body recomp goals.
My journey as a coach and athlete has taken time.
Not just to build muscle — but to figure out what actually works…
when life’s full, stress is high, and motivation dips.
I’ve made mistakes. I’ve burned out.
I’ve built and rebuilt — each time with more structure, more intention, and as a result, have built a system that fits real life.
Train hard. Eat well. Create space.
Build momentum — without the chaos.
Now I help others do the same and I love it.
Swipe through to see more about me and my journey.
And if it resonates, feel free to reach out.
#strengthcoach #performancecoach #coach #longevity #performance
This took over a decade.
I started training in 2008 through rugby — mostly to build confidence and improve how I saw myself in the mirror.
After school, lifting became my outlet. A space to test myself. To push my limits.
In 2014, I entered my first powerlifting comp.
No idea what I was doing — just a date in the calendar, a goal to aim for, and a fire to prove something to myself.
I still remember pulling 250kg that day. Nervous. Stoked. Committed.
Since then, I’ve competed 24 times across 10 years and added 75 proud kilos to that deadlift. Every meet has been a checkpoint — a moment to test, refine, and grow.
I didn’t always have the time.
I trained through corporate life as an engineer, FIFO, changing careers, building a business, extra study, getting married, moving states, travel, long work days, early mornings, and burnout phases.
What kept me grounded was remaining consistent with having structure and a tested system in place.
What I’ve learned through this journey has shaped who I am — and how I coach.
Here are the 3 biggest lessons I’ve carried forward:
1. Train hard — consistently.
Progress isn’t found in the extremes. It’s found in the daily discipline.
2. Master your nutrition.
Build habits that serve your body, your lifestyle, and your longevity.
3. Manage your stress.
Internally and externally. If you don’t, it’ll manage you.
These three pillars have become the foundation of everything I do — in life, and in how I coach high-performers today.
This isn’t just about building muscle. It’s about building a body and mind that can go the distance.
Every day is a new opportunity for change and for growth.
This is just the beginning.
Something you may not know
I used to be an engineer in the saddle of the corporate horse
Long hours. High expectations. Energy constantly pulled in every direction.
I didn’t like where my energy was being directed..
So I made a change - I stepped away from that world to build something more meaningful
Striving to be the best that I can be and applying that to my clients’ journeys
These results you see?
They weren’t built in a rush.
They were built with structure, consistency, and a system that fits real life — not the other way around.
Now I coach high performers back to strength, energy, and routine —
without the burnout, and without the guesswork.
If you’ve been training hard but spinning your wheels,
there’s a smarter way to build long-term results.
I’ve done it myself — and I’ve helped hundreds do the same.
Client win for Dan, competing at his second Masters Nationals and taking away the National bench record of 160.5kg in the U93 M1 class 💪🏼
Dan’s in his 40s, works a corporate job, travels frequently, is a father and loves to lift heavy things
Two of the biggest contributors to Dan’s success in both his strength outcomes and his physique is his consistency in training and tracking performances
99% of the time Dan trains the same days each week (1% of the time will have to shift a day or combine a day due to travel) and he tracks his data day in day out
This enables Dan to progress over time and also enables me as his coach to see trends in his training and nutrition that we can double down on to maximise performance or change if things aren’t trending as planned
This shift has been pivotal in Dan adding kilos to his bench and taking the national record all whilst coming in lighter and at an improved body composition
Killed it mate @sketchpad 👊🏼🤝
March madness 🏀
Rubys first long haul in the car, 7 whole hours in the down to God’s country NSW to see the superior fibre, cotton, in action 👨🌾
Finding my groove again with 280kg moving like butter 🧈
Cotton cotton cotton 🌱
Rubys first sickness 0 vs Dad strength 1 with a 265kg squat 🏋️♂️
Emma mum maxxing by dual wielding lamb chops, beef kebabs, sparkling water and Ruby, truly one of a kind ♥️
185kg back in the hands for bench bench 🤝
Ruby taking part in bikram yoga 🧘♀️
Up there with the best I’ve done in the kitchen, Korean style like coconut chicken 🍗
Viewing the best beef in Qld 🥩
Finding out VPNs exist 📵
Sauna with a view 🧖♂️
Racecourse Rds best treat before they shutdown🍦
Dad Chronicles 6 Months In 🍼
Current Dadbod physique 101kg leanest and lightest I’ve been in 4 years vs pre Dad physique at 106kg
Ruby still enjoying naps on Dads chest 180 days in, although Dad is finding it harder and harder to stay awake for them.
260kg squat single, up from 180kg painful singles the week before she arrived
Fighting sleep deprivation with dropping my whoop age to an all time low after seeing it rise for the first 4 months of fatherhood
My biggest fear when becoming a Dad was the unknown. I didn’t know what to expect. How fatherhood would change training,y physique, identity, everything.
So I made a promise to myself. To show up everyday for myself so I can show up for her.
That meant the knee rehab didn’t stop, training and nutrition still continued where it could.
Brick by brick 🤝
MONDAYS Session Breakdown 🤓
Starting to build some momentum with training atm. This is week 2 of the training block. Main focus is getting my mojo back with squat, improving my tech with bench after running low frequency for ages, improving my hinge and continuing to even out the strength diff between my left and right leg.
Squat 245x1, 215 3x5
Bench 167.5x1, 147.5 3x5
RDLs 1x6
SSB Bulgarians 2x6
Seated Leg Curl 2xAMRAP
1hr 30mins 🧱by🧱
Primary Deads/Lower - Week 1
Knee continues to improve, have introduced 2xweek squatting this block as the next increase in stimulus. See how she holds up, but have zero pain in and out of the gym which is positive 🤝
Deads 260x1, 245x2, 230x5, 220x5
High bar Squat 170 2x5
Hack squat 1 set
Adductor 2 sets
Leg extension 1 set
Lying Leg Curl 1 set
1hr 15mins
The only reason I can train consistently as a Dad is because of my wife
She is truly a super woman and we operate as a team
Time in the gym for me means time invested in her training and goals too
A shared family calendar and shared non negotiables
So we’re both able to show up each day for our daughter
Alignment
WEDNESDAYS
Tired going into this session, but empowered.
Ruby is teething and going through some growth spurts meaning more tears and restlessness. Mum is out of action too with shaggers back and needs more help at home. All in all that means Dad steps up.
A strong theme of fatherhood posts recently and that’s on purpose. I’m genuinely conveying my experience and how I feel in the hope that it inspires other Dads, dads to be, and even those who aren’t considering kids, but want to be better.
As Dads we witness a true super power of our wives giving birth, however, I also believe that becoming a Dad is its own super power in itself. You just have the energy to step up, even when tired, hungry, sleep deprived.
Today’s session:
Comp Bench 175x1, 155 3x4
Dips 70x5, 60x7
Seated Cable Fly 34x9,8
Lat Pulldown 99x9,6
Standing DB Curl 27.5x8
Rope Pushdown 85x8
1hr 15mins
My standards were challenged when Ruby came along
Dad strength was unlocked, but initially I didn’t know what that meant
Now, to me, 6 months in, Dad strength is the pin point focus that has come with the increased responsibility
It made me more deliberate, more precise, more efficient
That has caused me to raise my standards
That has amplified my output
That is Dad strength
