Posts in Life Coaching

Results Coaching

What I’m learning about myself doing the 75 Hard

June 1st, 2025 Posted by Life Coaching, Performance Coaching 0 thoughts on “What I’m learning about myself doing the 75 Hard”

“Dad, let’s do the 75 Hard,” said my 16-year-old daughter.

“Sure,” I said. “What is it?” In hindsight, I should have asked “What is it?” first!

I had vaguely heard of it before but not in much detail. After a bit of research, it turns out that the 75 Hard is a physical and mental challenge that requires solid commitment for 75 consecutive days—no breaks! And, if you miss even one item on the list on any given day, you have to start again. Challenge accepted! So, what does it consist of?

Here are the core rules of the 75 Hard Challenge:

  • Follow a strict diet: You choose your diet, but you must adhere to it without any “cheat meals” or alcohol for the entire 75 days. If you break this rule, you restart from Day 1.
  • Two 45-minute workouts per day: One of these workouts must be outdoors, regardless of the weather. No rest days are allowed.
  • Drink one gallon (approximately 3.8 litres) of water daily.
  • Read 10 pages of a non-fiction, self-improvement, or educational book each day: Audiobooks do not count.
  • Take a daily progress picture.
  • No compromises or substitutions: If you miss any of these tasks on any given day, you must restart the entire challenge from Day 1.
  • Meditate for 10 minutes (this is an additional rule I added for myself).

 

When I looked at the rules, I thought I’d modify them slightly. Firstly, a gallon of water isn’t feasible for me because I’d be running in and out of training and coaching sessions every five minutes; however, I have increased my water intake. Next, as much as I love taking pictures of myself, taking a daily progress photo isn’t something I’m keen to do either. Other than that, I’ve been following the rules for the last eight days. So far, so good—well, kind of.

I started the challenge on a Friday, so the first couple of days over the weekend were easy enough to fit in. As the week continued, I noticed I needed to push myself a little more just to fit everything in. I was fairly sure the two 45-minute workouts wouldn’t be an issue because I normally fit in five or six workouts a week, so it was just a matter of figuring out what I’d do and when. The diet isn’t a problem because I eat pretty clean anyway; as a rule, I don’t eat sugar or processed foods. Reading non-fiction is something I do regularly anyway, but I must admit that before the challenge, I wasn’t reading every day—so this has been a great prompt. Lastly, I introduced ‘meditate for 10 minutes’ because I’ve wanted to be consistent at it for a long time but have never managed it beyond a few days.

So, what makes the challenge so hard?

For me, it’s about managing my time. The workouts, reading, and meditating might not seem too time-consuming, but I’ve found myself rushing to meetings because I needed to fit in a workout beforehand. Or, as was the case when the adjoining picture was taken, working out late on a Friday night because I hadn’t managed to fit in my second session earlier in the day. It doesn’t take much to derail a day!

But what have I learned about myself so far?

Surprisingly, I realised that I’m not as disciplined as I liked to think I was. I realised I procrastinate a little too much for my liking and can spend far too long reading the news or mindlessly scrolling on my phone. The great thing about the challenge is that it has forced me to be much more organised and plan my day in greater detail than I’ve ever needed to before, which I’m finding very useful. I’ve also stopped procrastinating before a task simply because I need to complete the above non-negotiables within my waking window. Not only am I avoiding procrastination with these specific tasks, but also with other things I need to get done—could this challenge be the antidote to procrastination? 🤔

What surprised me the most?

I seem to be changing how I prefer to relax. Historically, much to the annoyance of my wife, I’ve been a “relaxer-relaxer,” but now I’m more proactive in getting small tasks done. It’s like I’m aware that I have less time in my day, which has made me more focused. It actually feels pretty good.

I’m also mindful of my sleep and how it affects my energy and motivation. For example, over the weekend, I was part of a voluntary clean-up crew at the stadium after the Hurricanes’ match, raising money for Tawa Swimming Club. It started at about 9:30 pm, and we didn’t finish until just before midnight. I really noticed my energy levels plummet over the following two days, and my sleep that night was quite disrupted. Needless to say, I’ve had to double down on ensuring I followed through on my commitments.

The results so far

I’ve dropped over a percentage of body fat and increased my muscle mass percentage (not that you’d be able to notice!). I’m smashing through more books (I often read more than the mandatory 10 pages), and I’m generally calmer and more relaxed throughout my day.

Do I recommend giving it a go?

Absolutely! I’ve no doubt I’ll continue to discover little things about myself whilst benefiting from being healthier in mind and body. What will you discover about yourself?

 

Are you interested in tools for building a high performing team? Then check out my new book ‘Now, Lead Others’.

Now, Lead Others

If you’re interested in hearing more tips about how you can Unleash Your Potential or that of your team, please feel free to drop me a note. I’m always happy to share ideas and help where I can.

Reults Coaching

Is it not just better to eat the darn marshmallow?

March 28th, 2025 Posted by Life Coaching, Performance Coaching 0 thoughts on “Is it not just better to eat the darn marshmallow?”

Many years ago, when my daughters were much younger, I was explaining the importance of delayed gratification (can you imagine how intolerable it would be having a father as a coach? Very… apparently). To demonstrate my point, I described the famous experiment conducted by Walter Mischel and his colleagues at Stanford University in the 1960s. To this, my daughter responded with overwhelming confidence, “I’d be really good at that!”

If you’re unfamiliar with the experiment, the marshmallow test aimed to study delayed gratification and self-control in children. In the experiment, a child was presented with a marshmallow and given a choice: they could eat the treat immediately, or they could wait for a short period (typically 15 minutes) and receive an additional treat as a reward. The results revealed that children who resisted the immediate temptation and waited for the reward tended to have better outcomes later in life, such as higher academic achievement, better social skills, and improved emotional regulation. This simple yet impactful experiment has been influential in psychology, sparking discussions on self-control, decision-making, and the nature of human behaviour.

Taken aback by such confidence, I asked, “Why do you say that?”

“I don’t like marshmallows,” she said smugly. Can you imagine how intolerable it would be to have such a smug child? I’d better not answer that!

Why this recollection came to mind after all these years is because I was debating in my mind whether it is always better to delay gratification for a future (but sometimes uncertain) reward, or to live in the moment—have your reward now and damn the consequences! After all, mindfulness practitioners often tell us that it is healthier to live in the moment, do they not?

For example, although I’ve got a few years to go, my wife and I are saving for retirement. I don’t know about you, but I’d like to have a few options when I get there. To achieve that, we have to make some sacrifices now. BUT, how many people do you know who have been whisked away from us in their prime? If they could pass on their wisdom, what would they tell us to do?

The other thing I’m doing is upping my exercise. I’m not training for anything in particular, but because I’m so funny, when asked, I often quip, “I’m training for middle age.” Although said in jest, I’m being very serious. Why? Because as we get older, especially over the age of 50, things start to go south very quickly. Therefore, the importance of staying in shape (increasing muscle mass and reducing fat) becomes crucial from a quality-of-life point of view. If, for example, you want to be able to tramp the same distance carrying a 10 kg weighted backpack in ten years that you do now, you need to be carrying a 20 kg weighted backpack because of the amount of strength (muscle mass) we lose over that time. If you’re in your 30s, you don’t need to worry so much about this now; however, make sure you pack this sage advice from Uncle Cillín away somewhere in your mental backpack because you’ll be thankful in 20 years.

So, what’s the answer? For me, the answer lies in our value system and our identity as a person. You see, for my daughter, not eating the marshmallow isn’t a sacrifice at all because she doesn’t like marshmallows; however, it also wouldn’t be a sacrifice for a person who simply didn’t eat sugar because of their value system. “Hi, Cillín, would you like a cigarette?” “No thank you, kind stranger, I don’t smoke.” Smoking isn’t part of my identity and therefore it’s not a sacrifice for me—no willpower is needed. So here’s my question for you: What beliefs do you have around your impulse control? Are you the type of person who gives in too quickly or, even if you used to, have you developed strategies to postpone gratification for a larger reward later down the track? Are you even tempted by life’s marshmallows because of your value system? Are you a saver rather than a spendthrift (identity statements)?

Are you interested in tools for building a high performing team? Then check out my new book ‘Now, Lead Others’.

Now, Lead Others

If you’re interested in hearing more tips about how you can Unleash Your Potential or that of your team, please feel free to drop me a note. I’m always happy to share ideas and help where I can.

Giving feedback

Three steps to getting these vital conversations right every time!

October 8th, 2024 Posted by Leadership Tools, Life Coaching, Performance Coaching 0 thoughts on “Three steps to getting these vital conversations right every time!”

As leaders we often forget how important a feedback conversation is to one of our team. To you and me, giving feedback might seem like a simple straightforward conversation but that couldn’t be further from reality. Even the smallest, seemingly insignificant, feedback can be taken the wrong way.

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Results Coaching

Seven steps to start building trust with your team

August 31st, 2024 Posted by Leadership Tools, Life Coaching, Performance Coaching 0 thoughts on “Seven steps to start building trust with your team”

Without trust, the chances of building a high performing team are virtually nil. Unfortunately it takes time and effort to build the type of trust in which a team can thrive but there are ways to help speed this along. One approach that I share in my leadership workshops is a simple, yet powerful, expectations exploration exercise. So how does it work?

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Results Coaching

If only I had more time to get things done…

July 3rd, 2024 Posted by Leadership Tools, Life Coaching, Performance Coaching 0 thoughts on “If only I had more time to get things done…”

“If only I had more time to get things done …” If this is a lament you say to yourself more often than not then it’s clear you need a new strategy. I’m not judging because I’ve caught myself saying this more than I care to admit but it got to a point at the beginning of this year when I had enough!

I had all these big goals for the summer that included: (more…)

Why goal setting doesn’t work

January 31st, 2023 Posted by Life Coaching, Performance Coaching 0 thoughts on “Why goal setting doesn’t work”

Are you part of the 55% of people who set new year’s resolutions but fails to keep them 12 months down the line, or do you follow through and make the changes that enable you achieve your goals? Why is it that the vast majority fail to achieve their goals; 11% even give up in less than a month. Here are a few tips for why goal setting doesn’t work and a few to help you smash your goals for the year! (more…)

My Personal Experiment

November 9th, 2022 Posted by Life Coaching 0 thoughts on “My Personal Experiment”

If you’ve ever worked with me you know that I don’t promote ideas that I don’t put into practice myself. Over the last 4 months I’ve been focusing on something that’s not entirely new but is always on my mind, as I’m sure it’s on your mind too! How do I know this? Because it’s something that is constantly in the media and is never far from people’s lips. What’s this ‘not entirely’ new experiment I’ve been implementing?

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What’s the one thing that is more powerful than training?

April 30th, 2022 Posted by Life Coaching, Performance Coaching 0 thoughts on “What’s the one thing that is more powerful than training?”

I was only ever pretty average at school. The best grade I got was a ‘B’ and I only got it once. Needless to say the world of academia wasn’t for me. I was more into sports and training at the time so it was off to fitness and leisure management for me. What was really interesting is that I soon propelled myself to the top of the class. (more…)

Let’s talk about disappointment

February 28th, 2022 Posted by Leadership Coaching, Leadership Tools, Life Coaching 0 thoughts on “Let’s talk about disappointment”

The scene was set and the conditions were perfect. I woke up at 5am and went through my morning routine to prepare for the day ahead. My clothing for the morning was all laid out the night before and I filled my bag with water bottles and nutrition. My girls wandered around the rented accommodation sleepily as they got themselves ready. At the transition area I completed the set up with my bike and made my way to the swim start. There was the usual mix of nerves made easier by the friendly banter of the other athletes milling around. And then, before I knew it the Tauranga Half Ironman was underway! (more…)

Who are you… becoming?

January 20th, 2022 Posted by Leadership Tools, Life Coaching, Performance Coaching 0 thoughts on “Who are you… becoming?”

Welcome to 2022! What a year it’s been! Indeed, the great thing about a new year is that it gives us the energy, the determination and the focus to do something new. Unfortunately, most of us, by the end of the month, will already have lost our will to continue with the changes we so fervently committed to only a few weeks before. We’re funny ol’ creatures, aren’t we?

The question in the title is a big one. Mostly we’re asked the question, who are you? (more…)

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