Grant Cardone’s The Millionaire Booklet – How to Get Super Rich

https://millionairebooklet.com/free

Now, hear me out on this one, I know that sharing this seems to go against a lot of my values but it is totally free, there is no cost and despite what anybody thinks about the showmanship of Mr Cardone’s seminars and his demeanour in general, it is undeniable that the man has money and lives the lifestyle that we all are striving for.

I did not actually get the ebook as suggested here but rather I listened to the audiobook on audible and to be honest there is a lot that got me thinking, and a good few challenges to the way most people see money that make sense.

It certainly helped me re-align a lot of my thoughts and as a result changed my path a little, you should give it a read or a listen because taking on new opinions is never a bad thing, if you dont agree then it strengthens your resolve in your own thoughts and beliefs and if you do agree then you have learnt something new and can adjust accordingly.

6 Skills Essential for Communication and progression.

Unless you want to live under a rock in a forgotten place as the only human inhabitant at some point or another you are going to have to communicate with others, the need to communicate is as old as civilisation itself and many many books have been written on the topic, I personally am quite a shy person, I have had a lot of hang ups about my ability at work my physical appearance and my ability to communicate with others in both personal and professional capacities.

The written word seems far easier to control and deliver and is powerful, hugely powerful in fact wars have been started and stopped through the written word and societies changed by adherence to the written rule of law, but behind this and in every case there is people, people to think and then vocalise the thoughts and ideals that we then document to disseminate among the population, through history there have been many documented cases of one person mobilising entire countries through their personality and ability to communicate.

This is not some kind of black magic, and you do not need to rely on hypnotising people to bend them to your will, you simply need to know how to communicate effectively and be likeable, when was the last time you went out of your way for somebody you did not like? we are more likely to put ourselves out or assist complete strangers than somebody who we have actively taken a dislike to.

And the same works in reverse, you are unlikely to be helped up the corporate ladder by somebody that has not “taken to you” and garnering assistance from somebody you do not gel with is almost impossible.

But talking to people is daunting, it can be almost debilitating especially for the first time as the rules of engagement haven’t been set yet, you do not know what type of person you are dealing with, what they think, feel, desire or what they will find funny or insulting, as a demonstration of this I have one friend who considers swearing to be the height of rudeness, as I am sure some of you will, and one that we regularly insult each other with some eye-watering expletives as a matter of course, it is simply the way we communicate, and I have a good relationship with both and have worked very successfully along side them with no trouble at all, simply because I took the time to understand what type of person they were and adjust how I converse with them accordingly, so I have compiled a list of some of the more core rules of communication because it is difficult to make it through life without it and almost impossible to succeed financially or socially without giving consideration to how you communicate with others.

  1. Smile, A very simple first step is to smile, a smile puts people at ease especially in first meetings because it at least shows you are happy to be in their company or pleased to meet them at least, when I say smile I do not mean a great big wide grin that looks as though you are about to burst into laughter, the best thing to do is to actively think of something pleasant, a situation or a person that naturally makes you happy, as smiling is largely an involuntary response the reaction will be natural and not look forced very important as you do not want their first thought to be that you are false!
  2. Eye Contact, Often explained away to easily this one and it is really difficult to get right if you are trying to force it, the tendency is to stare at someone intently after being told to maintain eye contact, but this is just intimidating at worst and if you are dealing with a tower of confidence in the other person they will most likely just find it annoying and it could easily turn into a staring contest, again not a good first impression, the best rule of thumb is to concentrate on what the person is saying and get eye contact for around 50 to 60 percent of the conversation, this is engaging but not confrontational.
  3. Consider the situation, Often overlooked is to consider what kind of meeting this is, and adjust accordingly, for instance in a job interview the interviewer is in a position of power (if you really want the job that is) and you are looking to impress but not dominate, so you would maintain eye-contact at crucial times, when giving answers to questions for instance (looking away when answering tends to suggest that you are searching for the answer) but not overdo it during the more general moments of the interview, if however you are in a position of power and you need to assert authority you would lower your tone and fix the person in your gaze for more of the conversation, this is an instructional position.
  4. Do not shout, Unless you need to shout because of environmental considerations try not to, shouting is largely the loss of control and unless delivered at exactly the right time tends to erode any authority as you are no longer calm and level headed, a lower quieter tone delivered exactly and firmly making sure not to trail off at the end of words is far more authoritative and will get your message across without annoying the other person, when we get annoyed we stop listening, it is a fact, I am sure that you do the same.
  5. Dress for success Well actually just dress for the situation you are going to be in, if you are wanting to be taken seriously in the business world, and you are in a traditional type office setting then turning up in trainers jeans and a T-shirt is really only any good for the monthly office picnic, whereas if you are in a more modern setting a three piece suit is probably not going to help you integrate with the environment, to put it in extreme terms don’t expect to be taken seriously at the annual dentists networking convention dressed as Ronald McDonald!
  6. Try and find Common Ground, Humans are by and large pack animals, we feel most comfortable among people with the same interests and aspirations, by looking for traits in people that you can relate to you can ease most situations and create an environment that is mostly devoid of the deadly silence that exists between people that have no idea what to say to each other, the weather only lasts so long as a conversation but a shared interest in a sport or reading or pogo’ing can last a lifetime of water cooler talk and will most likely create a friendship even if it is at a very low colleague level.

Being socially awkward is not a bad trait and it is not something that you have to change regardless of your need to or not, it is however going to hold you back if you want to make a progression in the business or family life or any social interaction, the world is becoming an increasingly social place, it is a sort of pseudo social to be fair, as it is conducted behind screens and keyboards but millions are made based solely upon personalities of normal people, such is the power of likeability, even if the personality is largely successful through controversy they will still have a following based on a connection through common ground and the people that do not like them will follow them to feed into a common ground that will grow their social circle.

Relationships are reciprocal and when you become friends with people or establish a worth you will find that they will help you as much as they can, and when all it takes is a little consideration to your first meeting and how you appear to people in everyday interactions, it is a small price to pay , believe me whatever you are trying to achieve in life, communication while it may not always be the first key, will always make it easier.

I guess one of the biggest things I am trying to get across is, working situations to your advantage and exerting your will to further your position is not a sinister terrible thing, it is a tool that is used the world over and there is no reason why you shouldn’t utilise everything in your power to succeed, after all that is why we are all here isn’t it?

Write your own success story just by feeling good about yourself

How can you expect others to love and respect you if you do not love and respect yourself ? so many people walk around with their heads down staring at the pavement, feeling so down on an aspect of themselves that they are almost apologetic.

I am not talking about whether we take pictures of ourselves on Instagram to prove we are not ashamed of an increased waistline, or we stand next to an expensive car and take a sneaky selfie to prove to our followers that we have money, I am talking about how our inner dialogues create such whirlwinds of thought and emotion that it spills out into the ether and taints the way people deal with us.

Ask your self this, if you were going to have surgery and the surgeon came out and was mumbling, seemed a little restless and when asked a direct question about the surgery he/she was uncertain and spoke quietly and ambiguously, would you be happy about having them operate on you? No of course not, because they aren’t sure of their own ability and therefore you cannot trust that when it comes to it they will make the right and timely decisions needed, you do not trust them.

This example translates to any area of life, sure people are accepting of the quiet shy type, and some people will hire somebody who barely makes themselves heard at an interview, but the best things in life are NOT free my friend and are reserved for those that go out and get them, I guarentee that when you are sat hiding away in an interview the person who owns that company is loud enough to be heard, noticeable and determined beyond the belief of those around her/him that their business is the best and it will succeed.

5 Steps to success

  1. Make everyday a good day, I literally caught myself saying, crikey it’s Monday tomorrow and moaning about it earlier today, Monday boys and girls is the start of the week it is a day to earn another pound / dollar and should be treated as such, it is also the beginning of another week that you can use to better yourself, and make moves to get away from whatever you don’t like about your life now, it is also officially the day that puts last week in the past, so you get a clean slate and the ability to learn from the last weeks failures to make next week even better, so really Monday is an awesome day.
  2. If you feel like shit, ask yourself why, do you not like the way you look? do something about it, any little change can have a massive improvement in self-confidence and self-confidence sells, so maybe you have had your hair a certain way for years just because that is the way it has always been, so change it pick something new and go with it, if you feel miserable the people you interact with will also start to feel miserable, how often have you heard “I love hanging out with Dave he is so miserable I almost cry” just doesn’t happen, make yourself happy and it will rub off on others, careful not to go too far as confidence can go sour and become arrogance which brings me nicely to my next point.
  3. Treat others as you would want to be treated, always be respectful and never drag anybody down for anything, and I mean that, if somebody looks like shit and they ask for your honest opinion then give it, if they do not then it really is none of your business, if a situation is being made difficult by one person be the voice of reason and it will shine through, remember that these situations are very rarely personal, especially in a work environment, people are so scared of losing their jobs these days that they will shout loud and long at anybody who will listen just to try and get noticed, I am not saying shy away, simply do not lose your temper and make sure that everybody knows your opinion and do not gloat when you are proved right, this also works in reverse if you were wrong you end up with measurably less egg on your face.
  4. Remember that you should never apologise for who or what you are, again I am not talking about shoving your insecurities in peoples faces just simply live your life for you and not for the opinions of others, this means doing things how you want to do it, because this is all about inner confidence it should never be about outward conformity for conformity sake, there is a lot to be said for true individualism, you are an individual and should be proud of that.
  5. And lastly work hard, work harder than anybody else, pick up what you are doing and finish it, the second part of that is just as important as the starting, a project, no matter how grand is not worth a penny if it is just an idea on a piece of paper or a half made model or nearly finished email list.

No matter what your goal, be it employee of the month or business owner of the year being happy and comfortable with who you are is the most important qualification, because in the tough times when you don’t feel like getting up and going to work the only person there is you, when the business is having a down time and you need to make certain changes to fix it the only person there is you, so list what it is you want to be and then start making the changes to get there.

Dealing with Despair

The mind is a funny thing and is far more complicated than we will ever know (at the very least in my lifetime) and occasionally it can seem to be working against us, plans that are carefully laid are doubted and things we decide are true and right are questioned, and this effect is further magnified the longer our plans take to come into fruition, one of the many problems with this is that it can distract us, suddenly we start looking for alternatives to the plans we have laid, and start re-examining facts and figures that previously we were sure of.

Dealing with this is tricky, we must learn to understand the difference between doubt and intuition, many times in your life so far you will have felt that something is either good or bad in an instant, it is that innate ability that we all have, however it’s brutal honest nature often gets it ignored in favour of a path that is more to our liking, I personally have a fascination with intuition, precognition and the undeveloped abilities of the mind in general, but I will expand that later.

Doubt on the other hand tends to be the re-evaluation of known facts in the absence of any additional information, we let our minds wander in quiet times and inevitably you will start to concentrate on subjects that are of paramount importance.

The only way to deal with this is to actively fight against it and remember to do this with some considerable effort, years can be wasted allowing negative thoughts and emotions to slow us down stop us from progressing.

As a quick example of how I have learnt to deal with the darker moments, have a look at the three points below.

What am I worried about?

What are you worried about, I mean that literally, stop and ask yourself, “So what is the problem?” and list (on paper if it is easier for you to visualise) what exactly it is that is worrying you, this can be anything and you can be brutally honest with yourself at this point, no matter how you think your fears would be received by anybody else write them down, the only person reading it will be you.

Evaluate your worries

With that done to be honest you may feel slightly worse, that would be a normal response to a sudden listing of everything that is worrying us, but this is where you have to really fight, and fight as if your life depends on it, because allowing these negative internal influences can literally rob you of portions of your life, and that isn’t right even if it is you that’s doing it,

Look at each one and consider it carefully, what are the chances of it happening? what would the outcome be if it did happen? is there any mitigating action that can be taken? and one I personally use, is this happening right now? if not you can relax instantly because if it is not happening now then you have time to prepare and be ready for it even if the answers to the first questions aren’t ideal.

Crowd out the negative with positive

Now start to focus on the answers to your worries as identified by you, these are the positive actions you can take that make the worries that are plaguing you worthless, concentrating on these you can see that as each worry or problem is negated it will just diminish until it no longer exists, in fact as an exercise it may well be that the additional focus on the answers to the worries/problems actually brings stronger and more productive answers allowing you to solve problems quicker.

Depression

Depression is a serious matter however and if you start to feel that no matter what you do to cope you just can’t lift yourself out of this spiral, you should contact one of the various organisations that are there to help, starting with your GP / Doctor, we all deserve the best chance at life but unfortunately society can be cruel, peer groups, governments and their agencies, finance companies, social media can and will all take their toll, and for the most part the people involved don’t even give enough thought to their victims to consider the impact of their actions, so at least it is not personal, what you have to do is reach out to the other side of society, there is many good people around that want to help, some for money sure, but others literally because they want to help, if you ask they will answer, don’t let yourself become another statistic of the system.

Main Photo by Nathan Cowley from Pexels

What would you do?

So far, with the assistance of my family I have actually achieved more in the last 11 months than I have in 43 years on this planet (with the exception of my Wife and Children) and, in contrast to sitting back and congratulating myself it has just given me more drive, I was thinking about this last night and asked myself some questions that I think we could all do with asking ourselves and answering honestly.

Questions ?

  1. What if we could release the full power of the mind – There are many people that believe in the power of the mind and there are many more that exhibit extraordinary ability in many different ways.
  2. What is holding us back from doing the above – Are we really just to scared to try, is it just lack of effort or is there more to it ?
  3. Do I really do enough each day to get to me goals – effort is something only we can feel, it is true that we can show outward sign of effort when there is none just as opposite is true and people looking in can not see the effort we are exerting, there is a saying in Yoga “Storm within calm without” and some people live their lives this way.
  4. And what would you do if you suddenly found yourself at your end goal?

So far I have begun a turnaround in my life and have noticed a difference in my children my wife and generally the people around me, I had a fascination with becoming the best I could be and helping others to do the same thing, that fascination has become something more, a tangible emotion.

When I was younger I was really into mountain biking, trail riding mainly and I became fairly good at it, I would spend entire days riding out across fields and through woods, at a fair pace too, obviously I do not need to explain how it went when I sat back on my bike at 25 and a half stone, the back tire went flat and I was out of breath after about a minute of pedalling, but yesterday I went out on it for the first time in a couple of months, and I had that feeling that children get when they do something for the first time, that surprise and elation that whatever it was just worked, my pace was back up into the 11 – 13mph range and my only concern as far as distance was concerned was the fact that for the vast majority of the ride I was lost!

I have been working on a system of meditative thought that I call “driving through the brain” using the power of the mind to influence the body rather than using the body to influence the mind and the results have been very positive and I will share this as we go on of course.

You know you are lost when the plan is to follow the train tracks because they must lead somewhere!

Hope none of this sounds to weird and that you stick with me as I start to push even harder toward my goals, and with any luck inspire and assist anybody who decides to come along to achieve theirs too!

Practice the Preaching ep13

Good morning! and it is a good morning sun is shining and birds are singing etc, etc, I realised that I spend so much time talking about pushing boundaries and how the body only responds to stress beyond it’s normal capability that I felt I needed to speak a little about the importance of rest and I don’t mean just sleep (although sleep is awesome).

I mean more specifically resting your body and mind, sounds a bit spiritually fanciful I know but hear me out, Evolution is a long process and we are just starting to catch up with the technology revolution, this can be seen in the generational gaps that we observe and are often the subject of good-hearted jokes and routines of stand-up comedians, each generation becomes more comfortable with technology such as phones, home media, home automation and so on, but it does not stop there, you see the world has become virtual almost overnight, it really was not that long ago, maybe 20 years or so when we didn’t have 24/7/365 news feeds, social media updates, whatsapp and high resolution games featuring cute cartoon cats bursting bubbles all at our finger tips.

And all the time our bodies are still running on the circadian rhythm of wake / rest, so we start to feel tired and sluggish as we push through yet another phase of our cycle in order to watch the 20th video on how to become a billionaire by the time you are five, or how to lift like a strongman after only two days training, or indeed typing out a blog about all the above!

As this diagram courtesy of Wikipedia demonstrates perfectly there is an order to things and I can see several points on it that I merrily sail through, now the reason behind this post is I emphatically advocate pushing boundaries and we cannot accomplish the things we do by sticking to a set of rules that limit us to a time scale our bodies developed before Instagram and Clickbank, but there are some things the body and mind need us to listen too, these are the instincts that tell us when we have pushed too far, take the gym for instance, you go there to hurt, your muscles burn you are sweating like you are in the desert, breathing like an asthmatic camel and running periodically to the door to be sick, this is good, this what we came here for, but when you start to feel faint or dizzy that is when to stop because you have gone too far, and too far is destructive we are now longer pushing boundaries smashing them and ripping up the foundation as we go.

And why is this on “Practice the Preaching” ? well because I want everybody to succeed and we get bombarded by people everyday telling us that if we are not in the gym 6 hrs a day we are not trying hard enough, if we are not up all night coding and sleeping through the day we clearly do not want our website to be a success, and we deserve to fail, problem is that message contradicts the following advice that success takes time to accomplish and it is persistence that pays off, you cannot persist at something if you take yourself out of the game by injuring yourself physically or mentally.

So listen to your body and mind, the clues will all be there and regardless of schedules and training routines take a dive when you need to, as long as you are honest with yourself it will not be very often, so you will not lose ground the only thing that will hurt is your pride, but don’t worry that will get better when you reach your goal quicker than you would if you had to take a week or a month break due to over stretching it.

Things to watch for

  • Over tired and irritable and an inability to sleep soundly
  • Dizziness when exercising or a feeling of pressure in the chest
  • Inability to keep your focus on a screen or blurry vision
  • Any pain that is outside of muscles, you don’t grow tendons!
  • Short tempered or lack of patience
  • Sudden lift in heart rate when resting or the feeling of panic
  • Constant headaches that feel like you a have a tight hat on your head

In general when we are under constructive stress, sure we will feel tired and a bit stressed because we are striving, but once it goes beyond that it becomes toxic we are literally sowing the seeds of our own failure, so just stop sit back, go for a walk, read a book or something the polar opposite of what you were doing.

Photo by Pedro Figueras from Pexels

Practice the Preaching ep11

Appreciation through Contrast

So there was a small issue this morning when embarking for my 5k walk, due to an oversight on my part my headphones were flat, I have to admit that I cannot actually remember when I last charged them and being a gadget freak of course I do not own a wired pair that I could have used in their place.

I decided to set off without the aid of music ( I sometimes listen to podcasts and audio books as well ) resigning myself to a walk that would feel longer and more arduous due to the lack of audio input.

The exact opposite happened and I found that without my normal distraction my mind was looking for other ways to stop thinking about the pain in my quads ( I trained legs the day before yesterday and they are sore, I am in agony ) and I was able to take in the scenery around me, I noticed Deer in a field and Rabbits started to cross the path in front of me, what with the birds singing in the trees it would only have taken a brief glimpse of a Disney princess to convince me I was still asleep and I should get up to go for my walk!

The Silence of an empty road

My point is this, I am a materialistic person, I like things, I like stuff, gadgets and watches, computers and cars, but they are hectic, they are thrilling in some cases and high maintenance in others, but without contrast they become noise, just faceless ordinary white noise, we get used to things too quickly and they lose their lustre, so we start looking for new things, shinier and in most cases more expensive, because there is lack of contrast, if we compare like for like we can only look to increase the value of what we have to effect change, if on the other hand you look to balance experiences with polar opposites your appreciation of both sides becomes exponentially heightened, and you will start to see the added value in each with a fresh prospective,

As an example take a concert, you go and see your favourite artist / band and it is loud and busy, you probably get bumped into frequently, and spend what seems like 90 percent of the time with somebody stood on your foot but I bet you still can’t get the smile off your face, you enjoy it and when it comes to an end you are gutted, it is over and you are on your way home, but when you reach home and sit down with the beverage of your choice you really appreciate the quiet and the stillness, it provides the same pleasure as the concert but in a polar opposite way, the same can be said for pretty much anything in life.

Sorry for the quality, digital zoom

The walk this morning, although it actually took longer, as I say my legs are less than optimal, felt like it went by quicker, it was easier somehow as I had been forced out of wireless headphones and the ability to choose which particular rabbit hole I put my consciousness into and I was forced to look at the world outside my front door at arguably one the most peaceful and beautiful times of the day, so if you are feeling tired or bored with your immediate surroundings my suggestion is to get up and pursue if only for a brief moment the exact opposite of your current environment rather than look to increase your experience of the norm, we grow and thrive on change and adaptation, and popping out to the countryside rather than going on the internet to look for a bigger TV will also help you to achieve financial goals, as it is a lot cheaper.

Again, smash it each day 100%, invest in yourself and before you know it you will wake up where you want to be.

Main Photo by sergio souza from Pexels.

Practice the Preaching ep10

So tenth episode, I have to confess that I wasn’t that sure where I was going with the episode idea but it seems to have worked out fairly well, there is an odd sense of obligation when you have stated in print for the world to see ( or at least the three followers I had at the time one of which was me and another my wife), and in fact I credit a lot of the habits I have built up in the past few weeks to my self-obligated reporting of my progress to you my readers (and the wife).

So I would like to encourage anybody struggling to start a new regime, or move their diet to a healthier one to write down their goals and keep it somewhere they will see it upon waking, although studies have shown that it can be 18 to 254 days to form a habit, in those early formative days you will need the written reinforcement to remind of your goal, bear in mind that if you are working toward productive healthy habits I would be willing to bet there are several bad destructive ones you have to break as well!

So for the first few episodes there are ones missing, some posted late (for various reasons in my defence) and as we go further they become more consistent, when I first started I picked 4:30am as a waking up time because it seemed to give me the right amount of time before work to take care of what I needed to do, and I nearly made it for the first few days but not quite, the snooze button was remarkably easy to find with tired eyes !

Now however I am waking up nearly the entire week before the alarm goes off! much to my wife’s relief she doesn’t need beauty sleep but she does like it !

I thought additionally this morning as it is a Yoga day I would share what YouTube videos I follow below.

I do look at others but have found these two to help the most at my level, and I am progressing quite well.

So keep up all the good work you are doing and always move forward even if it is only a little bit, I have taken quite literally tiny steps in my journey but now on reflection have travelled some distance, just remind yourself everyday of the changes you are making, through a written declaration to yourself and before you know it, they will be second nature and you will start to feel odd if for some reason you can’t complete a workout or study session, this in turn will make those activities more pleasurable and once you start to enjoy something you start to absorb it.

Practice the Preaching ep9

It is probably obvious by now that, I am attempting a virtual 180 on my life so far, and a big part of this is physical, I got to the stage that I couldn’t do much really, even laying down in bed hurt my lower legs and I couldn’t keep up with my children when out and about, so I threw myself into going back to the gym, and now 7 and a half stone lighter and 11 months down the line I feel like I am more fine tuning my diet and exercise routine than trying to crack a rock with a toffee hammer like I was for the first 9 months or so,

As a result and as a demonstration of a way of making time rather than trying to find the time, I thought I would share what my workout program is starting to look like, I will start to expand on this shortly and go much further into the knowledge I have gained but for now, this is pretty much how it is starting to look.

Gym – Resistance training

Essentially as I am never sure if I can go on a regular scheduled basis, I decided instead to just break it down to body parts per session and make sure that they all followed each other, so I do the following,

  • Back and Biceps – Staple exercises are Deadlifts, Lat Pulldowns, Straight bar Curls and Preacher Curls, as well as two more exercises on each muscle group depending on how I feel.
  • Chest and Triceps – Staple exercises are Bench Press, Flat Dumbell Flies, Incline Dumbell Press, Tricep Pressdowns and behind the head Dumbell Extensions, again another two more on each muscle group.
  • Legs – Staple exercises are Front Squat, Leg Press, Leg Extension and Curl, Stiff Leg Deadlifts and Calf raises, I will try and incorporate lunges and Sissy Squats as my knees allow.
  • Shoulders – Staples are Dumbell Press Overhead, Side lateral, Rear Laterals, Front raises either with Cables or Dumbells.

On Gym days I will do my cardio first thing in the morning (4:30am when I manage to get up 5:00am when not) and that has become a 5k walk as I was originally spending 70 minutes on a treadmill on incline 7 at the end of my workout but this was taking up too much time from my Kids and bedtimes, so I moved it too the morning when they are sound asleep, it is worth noting that I did start running in the morning but that seemed to halt the downward trend of the scales for some reason so I stopped.

Non Gym Days

On days when I am not going to be at they gym I will do a full Yoga flow in the mornings, I still go out for a swift walk but I like to concentrate on Yoga because the benefits so far have been exponential, my posture, strength, flexibility and I would even go so far as my mental state as well as my ability to cope with stressful sometimes inflammatory situations at work and family life, I really cannot stress enough how much I have come to value Yoga and am always looking to increase my practice of it and advance as much as I can.

Everyday

Additionally on every day I always do a 20 minute flexibility routine, one thing that has always plagued me is flexibility and so when I put all my ill informed misconceptions about Yoga to one side and started to practice it I started to become more flexible and found that this alone made everyday life more comfortable.

And I always do a mini plank workout, a simple standard Plank followed by each side and a back Plank held for one minute and repeated 3 times in each position, I actually credit this for getting rid of the largest part of my back problems due to being sat at a desk all day.

In the future

Moving from here I am going to start incorporating intermittent fasting as well as tying down a more regular Yoga routine of my own design to provide something to really concentrate on practising to find progression, I am also going to put a day of more power lifting / strength training into my gym routine, that will include Farmers Walk, Deadlifts, and Tyre Flipping that type of thing, to try and pull my physique in tighter.