Hey guys I hope you had a great day, I’m sure you all would have enjoyed the day off work but “THE HULK” was at it this morning, this morning I get up and I head over to Jacobs Ladder and I hit it hard, I go up and down 10times whilst carrying a 4ft boxing bag on my back “All Day Every Day” Jacob’s Ladder is not for the faint hearted. Just short of 300 hundred steps will take you on a steep 43 meter descent from Cliff Street down to Mounts Bay Road. If you are after a good workout or are training up for a big mountain climb adventure, this is the place for you. The challenge of Jacob’s Ladder is to run, walk, (and eventually stagger if you are not fit!) up and down around 300 hundred steps (242 steps and counting). There’s all this talk about the Queen being in Perth and the security is very tight, I had an appointment to go see her but she didn’t show up so I drank my tea and hers also, just joking guys she could at least return my calls lol. My day consisted of meetings with possible sponsors. In between meetings I grab lunch I try no hardest not to miss a meal, I have a routine and I follow it religiously day in and day out, by skipping a meal it could throw everything out of whack and with my fight so close I don’t want that to happen. Id say 80% of it is training and skill but 20% is diet and routine keeping everything tight and not letting yourself fall out of routine. I have a porterhouse steak for lunch and a side salad. Lean beef is a very good source of protein, providing 64.1% of the daily value of the nutrient, in just 4 ounces; it serves as a good source of vitamin B12 and vitamin B6, needed by the body to convert the potentially dangerous chemical homocysteine to benign molecules. Lean beef is a good source of zinc, which is helpful for preventing the damage to blood vessel walls, which can contribute to atherosclerosis and is also needed for the proper functioning of immune system, I also drink plenty of water I carry a bottle of water where ever I go so there’s no excuse for not drinking it. In the afternoon I do MMA Sparring 3x5min rounds, 3x5min rounds of ground escapes, 3x5min rounds of the cage. As busy as I get I always make time for training, when you’re a professional fighter you need to be at the top of your game at all times you never know when you might get a fight offer and you always need to be prepared to take on anything, time is of the essence so always make time for training this is very important. I have Paleo meatballs for dinner you guys really need to try them, I suggest you try a lot of the Paleo Recipes there’s some really good ones. I’m exhausted it’s been a long day and I want to get some rest, it’s a public holiday tomorrow but “The Hulk” will be training tomorrow and keeping busy. After I visualize for 20mins I make my way to bed. Once again guys sorry for the delay on the blog and not having a video blog done but its all back to normal now cause i have found a new camera crew the old camera crew i ate lol. Thank you for your kind comments and support. Stay safe and have a kick ass weekend. All day every day.

Soa “The Hulk”

Yesterdays Blog- Hey guys, I know I promised a video blog every Tuesday and Thursday but what can I say, “The Hulk” got hungry and the camera crew looked mighty tasty (lol) they pissed me off. Every now and then I like to change up my routine a little. I kicked off the morning with 15x100metre sprints. I’m keeping on track with my training as my fight inches closer. I’m drinking around 8litres of water everyday and consuming 8 meals (that doesn’t include the camera crew (lol)). It’s important to stay hydrated when you train as hard as I do everyday. Mid morning I went rock climbing, just for something different. Nearly every climb will at some point engage almost every part of one’s body, from toes to fingertips. A challenging, all-over body workout demanding coordination, endurance, strength, flexibility, and balance, rock climbing is one of the most calorie-consuming fitness exercises out there. I recommend it if you are looking for a fun and yet challenging workout. I am fairly busy throughout the day but I take time to rest. The amount of exercise I do everyday can be grueling, so I like to give my body a chance to heal and be prepared for my workout later on. Tonights workout I did 3x5min kickboxing sparring 2x5min mma sparring 2x kickboxing pad work. Just to let you guys know I have not signed on with Bellator, still going over the details with my manager Peter Nicholas. I’ll keep you updated. It’s been a long day and I’m exhausted. I do my 20mins of visualisation and head to bed. Being a fighter you always have to be prepared to put in the hard yards so tomorrow morning I’ll be hitting it hard as always. Stay safe and enjoy your long weekend. I’ll see you guys tomorrow. All day everyday,

Soa “The Hulk.”

Hey guys hope you liked the video blog last night, every Tuesday and Thursday I will do a video blog just to change things up so keep an eye out for them. I have a lot of people asking me what I eat within my 8 meals per day these meals include snacks so its not as much as it sounds. The concept behind eating 8 meals in a day is that the body feels reassured in the constancy of available food that it begins to shed the extra fat that it was hanging on to for those ‘just incase’ times that you weren’t able to eat up well. Meal frequency has been the subject of debate among nutrition experts for decades. The one thing about which almost everyone agrees on is that breakfast is essential. Eating a meal of complex carbohydrates, proteins, and healthy fats within an hour or so of rising can rev up your metabolism and give you fuel for an active day. I swap my meals every day the last thing I want is to get sick of what I’m eating because then its easier to stray and eat junk food, throughout the week I will have chicken, meat and fish always with a side of vegetable this increases the meal size. For instance this morning I had a Paleo Smoothie (I use a base of coconut milk, I usually use a whole can, frozen berries either mixed berries, strawberries, blackberries or even cranberries, which give a very tangy taste to my smoothie. The berries add lots of great color to the smoothie and provide lots of beneficial antioxidants, whole raw egg, I just put in the egg in for extra proteins and fat, one or two spoonful’s of your favorite nut butter. I like to put in a good dose or pure vanilla extract to finish this flavor explosion. I have my strength and conditioning session at Southern Crossfit this morning the workout was For Time Complete 3 rds. of: 10 Single Arm Kettlebell Snatch 32kg (L), 200m Run, 10 Single Arm Kettlebell Snatch 32kg (R), 200m Run. All Day Baby. I have a business meeting in the city so we have lunch while we go over the details I order a salmon sashimi and I have water with me I drink up to 8 litres of water in a day, it was hard at first to drink this much but believe me it gets easier. This afternoon I run a circuit class, I want to talk about one of my clients her name is Brooke she has been a client of mine for a month and she has lost 4kg’s she’s determined and comes to every single class as well and asked me to send her diet plans so she can stay on track I admire her tenacity and she will succeed because of that, ill keep you posted on her progress. I have a huge Brazilian Jiu Jitsu class in the afternoon was great seeing some of my old students come and train with my new students and I look forward to more classes like this. It was another hectic day as most of my days are, and I look forward to going home and having a rest while I eat my dinner tonight I have grilled chicken with zucchini and capsicum salad. I visualize for 20mins and then I’m off to sleep. I get all my gear ready the night before so I’m always ready to go in the morning, think and act like a professional fighter, always be prepared. All Day Every Day.

Soa “The Hulk”

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Hey guys I hope you have had a great weekend, I went and watched my girls swim on the weekend. I’m a very proud dad they get up every morning and do a 5km swim, my family is everything to me they’re the reason I get up everyday and train as hard as I do to be the best fighter I can be its even got me getting up on a monday and hitting the pools (LOL) at the local recreational center and I do a 500mt swim. When swimming your body is supported by water therefore there’s no excessive stress on any one set of muscles or joints. It improves lung capacity, blood pressure, muscle tone, posture, general physical appearance, ability to relax, physical and mental well being. Swimming works up an appetite for breakfast I have Paleo frittata’s I use 3 eggs, some capsicum, carrot and a handful of diced bacon, I make up my green juice a lot of people go out and buy red bull, V energy drinks there’s loads out there try to make your own green juice you will be surprised at how much energy it gives you, just mix your favourite vegetables and fruit and its healthier for you. I meet up with my marketing team we talk over a seminar that I’ll be hosting after my bout in Canberra, there will be a seminar here in Perth so if you’re interested in coming down or you may know a friend that might be interested stay tuned for further details. Guys one thing I live by is being the best you can be at everything you do whether its fighting, or any other hobby or profession you may want to excel at, but never let it get to your head and stay true to yourself and who you are, people will like you for you don’t change for the benefit of anyone else, stay humble and always remember where you came from and the people that were there for you at the start, keeping real and then your perseverance will take you far. Anything is possible if you want it bad enough, think of yourself as a professional and keep it going. I work on my technique continuously I read books and I also watch dvd’s and take classes, there’s always something new to learn knowledge is power, you can never know to much there will always be new technique’s drills that you can learn that you can benefit from. I do an hour worth of technique and then I do 5x5min rounds of pad work, get a sweat going not long until I fight I’m in great shape and my weigh is on key so I just keep busy working everyday also don’t forget you need rest as well. Its been a really long day and I get home and wind down its very important that you let your body heal training is taxing on the body and you don’t want to wear yourself out, nor risk getting injured because you didn’t let your body heal. I have turkey for dinner with steamed vegetables and I use balsamic vinegar for taste, turkey is extremely high in protein, turkey is popular especially among those who prefer a low fat diet. It contains just 1 gram of fat per ounce of flesh. Turkey is a rich source of folic acids, vitamins and minerals like zinc and potassium, which keep the blood cholesterol levels down and is also believed to guard against birth defects, cancer and heart diseases. Turkey meat is extremely beneficial for health, as it regulates blood pressure, boosts the immune system and facilitates the processes of healing. Later on the afternoon I have a conference call with my manager Peter Nicholas we talk about training camps that I will host here in Perth where I will have some US and Brazilian fighters come and help out, MMA is growing and we want to grow with it we have some huge plans for the Perth fans so stay tuned. Back to it this week, i will be doing a video blog tomorrow so keep an eye out for that. Keep safe and train hard. All Day Every Day.

Soa “The Hulk”

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Hey guys hope you all had a great day! I started my day with a cardio workout early this morning, I personally feel better after my morning workout it wakes me up & gets me ready for the day ahead, another benefit from working out in the morning is you’re not only burning fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the “afterburn” effect because your metabolism drops like a ton of bricks as soon as you go to sleep. Being a 6”4” 130kg giant as most people call me you’re going to believe I like to eat but since being introduced to the Paleo Diet also known as “The Caveman Diet” I don’t feel guilty after what I eat, generally for breakfast I’ll have pancakes yes most people would think huh pancakes? He’s a fighter he shouldn’t eat this but with the Paleo Diet there is a wide variety I can choose from & its all healthy. I also have my green juice most people ask me what do you put in your green juice truth is you can use anything you want the point of juicing is so you aren’t drinking juices with preservatives, my favourite is banana, carrots, wheatgrass, celery a dash of ginger and some pineapple, I change it up all the time. Roughly a year & a half ago I walked into Southern Crossfit, wanting to see what this new craze was about, being in gyms all around the world their method was so different & that intrigued me, I walked in that door probably weighing in at 146kg’s today I stand at 130kg’s of pure muscle you might say that’s only 10kg’s but believe me there’s a tremendous difference & the picture shows. Through hard work persistence & some help from my major sponsor Rapid Loss in the diet department & Southern Crossfit with my training I’m at my peak I believe this is the best shape I’ve ever been in, even when I fought in the UFC. I have my quote of the day some may call them affirmations I see them all as inspirational words to help me get through the day & whatever you need to do to help you get through your day do it. My diet is a key part of the way I look as well as my training I watch what I eat very carefully & I will allow myself 1 cheat meal on Sunday whether it is Breakfast, Lunch or Dinner its only 1 MEAL not a 1 day eating binge. I eat a substantial amount of fish because it’s a great source of Omega 3, which is great for your joints and insulates nerve cells in the brain. Another thing I do with out a miss everyday is I separate myself for 20mins & I lay in a quiet place & visualize any scenarios to do with my fight & training, I’m at the gym 2 to 3 times a day working on strength/conditioning & technique but I also have to take that time to make sure I’m 100% mentally ready for any situation whether it be an incident that could happen at training that could potentially jeopardize my ability to compete or what I will be doing in a bout. It’s purely 20mins of going through several scenarios & applying what I know & have learnt to what some might say my own play I’ve created in my mind. I swear by it, I’ve been doing it for quite some time now. Keep safe train hard and ill see you all tomorrow.

‎24days until “The Hulk” battles it out on Capital Punishment in Canberra. My condolences go out to Dan Wheldon’s family it’s a tragic loss to loose such an amazing driver. 6:00am I get up and I have a protein shake, multivitamins and a banana. 6:30am I grab my iPod and I go for a 40min jog, (Getting your exercise done first thing in the morning also gives you that jump start you need to keep moving throughout the day, which helps rid you of excuses for other important tasks that you would normally not feel like doing. Most runners will agree that running helps clear the mind and get those creative juices flowing. Problems are solved and ideas are born as the road glides along under your feet. This probably has to do with the release of hormones called endorphins, which have a peaceful, calming, and refreshing effect on your mind and body. So why not kick in those powerful endorphins early in the day? If you know you’re going to have a rough day ahead of you, a good way to preemptively combat those stresses is to run in the morning. Try it out; you might just find that your workday seems a lot less stressful than it usually is). 7:30am I get home and I get some breakfast this morning I have fresh fruit with yoghurt, I also take my vitamins (I make sure I take Vitamin B which helps in providing energy, keeps the nervous system healthy and helps in digestion process. Vitamin C is an important vitamin, which should be ingested in the diet everyday so as to prevent Scurvy. Vitamin C helps in promoting neurotransmitter metabolism and protects an individual from common cold, cancers, skin wrinkling. Vitamin D makes the bones stronger and cures rickets and osteoporosis in adults; also dental caries can be prevented. Vitamin B6 reduces the risk of depression and loss of memory, also decreases the risk of cancer. Vitamin E decreases the risk of heart attacks, prostrate cancers and provides ample energy, in men. 8:30am I make up my green juice, today I use banana, strawberry, wheat grass, cucumber. 10:30am I get to Southern Crossfit todays work out was warm up and stretch then 5 rounds of 5x85kg snatches & 10xBurpees “The Hulk” finished it in 6mins “All Day Baby” after that we did 3 rounds of 10 lateral jumps. 12:30pm I have an interview do to theres a small documentary being done on me and they filmed my training session at Crossfit then we had an interview. 2:00pm go past Nandos on my way home and grab half an chicken and a side salad, I get home and I go through my emails I do this once a week there’s always so many its hard to keep on top of them but I have to get it done. 5:30pm Team Hulk training is Brazilian Jiu Jitsu (no gii), we go through drills and technique. 5x5min round pad work 8:30pm I get home and I have steamed salmon and grilled asparagus, beans and broccoli for dinner I use a dash of balsamic vinegar for taste. 9:30pm I have a conference call with my manager Peter Nicholas regarding a new business venture he is going into and about more commercials I will be shooting for Rapid Loss stay tuned guys. 10:30pm I visualize for 10mins and then I head to bed I have a documentary being shot tomorrow so I need to get some beauty sleep lol. 8 meals including snacks, 6 litres of water and multivitamins. Stay safe and I will see you all tomorrow. All Day Everyday.

Soa “The Hulk”

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