Welcome to “The Monthly Dose” #2

A small collection of things I recently discovered, loved using or started implementing.

If you have missed my previous post, you can visit it – here.


Slow mornings

Most mornings I sit down and begin the day with a cup of coffee and journal. Usually, I write down a load of utter rubbish. But it is a great way to debunk the mind. In the top right-hand corner of each page. I usually write a small couple of bullet points of where I am, what I may be drinking or listening too.

Having gone back and looked at the last couple of weeks. I found a common theme with my days.

Unproductive and unaccomplished days were all in align when drinking coffee opposed to tea.  My more productive days were all when I was drinking no coffee first thing in the morning.  Although I am a big fan of coffee, this led me to switch. I now use coffee as a pick me up later on in the day.

  • 07:00 – 9:30 am = Yerba Mate.
  • 15:00-16:00 pm = Coffee.



Morning Music 

Checking your phone/ email may not be the best thing to do when waking up each morning. Looping the same song or a song which you currently love, may be a better way to stimulate the mind upon waking. Here are two pieces  I have been listening to non-stop the last month.

Phill Collins Tribute.

Evan Duffy – Equinox, Skrillex.

Eliminating Fear 

“Do what you fear, and fear disappears.” David Schwartz, The Magic Of Thinking Big. 

After booking flights to the wrong island. I have signed up and pushed aside my fear, and will be competing in 70.3 Iron Man Championships in Hawaii in 3 months time. A dream I’ve had for around 5 years.

One thing I love

Cuts straight to the heart

Cuts straight to the heart

A little blunt, but sharpens the mind for sure. You set the sites you find distracting, it blocks them. Get the chrome extension – Go Fucking Work 

Cold Showers

They say that if you put a frog into a pot of boiling water, it will leap out right away to escape the danger.

But, if you put a frog in a kettle that is filled with water that is cool and pleasant,
and then you gradually heat the kettle until it starts boiling, the frog will not become aware of the threat until it is too late.

  • Start off with warm water
  • Add cold over time.
  • Finish off with the coldest setting. Count to 60 or 120 seconds.

Food I’m loving 

Halo Top Ice Cream. Just cheating. 240 calories or the entire tub. 14g of protein.


Something that strikes me every day. 

“Always leave things exactly how you find them, or better.” My mum would always say this to me growing up.

I’ve become quite a fan, of picking up people’s litter behind them.


Best thing  I’ve come across – ClassPass.com  

Classpass.com enables you access to hundreds of gyms within your city. For the same price as a gym membership.

Here some of the ones I have loved using in San Fransisco.

  • Barrys Boot Camp: One of the hardest workouts I have ever experienced.
  • Equinox: YThe Ritz Carlton of Gyms, (not really my thing, prefer the old school sweatshops.)
  • OmPowersf  (Spin session: Cycling through parts of America on a 20ft projection screen)
  • Rogue and Saint Barry’s Boot Camp – just not as hard.
  • Studio Ritual: If Tony Robbins took a Yoga class this would be it. Pitch black room candle lit. Intense upbeat music. Refreshing gel massaged into neck and shoulders after workout.
  • Core40  The best Pilates class in  San Fransisco.
  • Mint Studios Pilates – meets Yoga.


The main takeaways from these gyms. 

  • You can get through the most tortuous of workouts by focusing entirely on breathing. All pain can be removed when focusing on breathing.
  • The most athletic and energetic people I met  all attended in yoga, pilates and dance classes.
  • Supplements count for little to results. It is a marketing game. Concentrate on calorie input.
  • If lacking motivation, you are 10x more likely stay accountable and turn up week on week in a class like situation. I do not rate Cross Fit.  But one thing which you can not hide from is that being part of a group/ tribe will keep you accountable.

Quote I’m pondering:


If you liked this post, and what to see more like this – let me know below.

Kia Kaha,