7 healthy habits to revamp your 30's

You’ve experienced first hand the slow decline in energy and vitality which comes with another decade of life under the belt.

Mother nature is an unstoppable force and unless some new Tesla body parts become available to the public... ageing is inevitable.

So what exactly is it at 30 onwards which contributes to the decrease in our vitality?

Can we prevent or even reverse these things?

Firstly our natural production of testosterone (men and women) declines.
This has a ripple effect to all processes in the body.

And this unfortunately is what contributes to us feeling less energised.


There are ways to slow down and in some cases reverse this occurrence.

Secondly you are also now experiencing the net result of thousands more repetitions of bad lifestyle habits.
Late nights, drinking and poor food choices.
Not to mention career pressure, relationship stress and an ever growing stack of bills to pay.

It’s life…

And if you’re not careful one day you wake up in your 30’s feeling pretty crappy.

So here is what you can do about it.

By following even just 1 of the 7 protocols we use at Creature Fitness you will feel a noticeable uptick in your daily energy, promise.

Note, whilst these are great habits for any age they have been specifically targeted towards busy professionals and business owners in their 30s.

  1. Unplug your mornings

    From the moment you rise a 60 min clock begins. No emails, no social media and no calls/texts. These are ‘reactive’ activities and immediately set the tone of your day.
    Allow yourself a period of calm before stepping into the chaos.

  2. Morning Hydration.

    Drink 0.5-1 L of room temperature water with a teaspoon of himalayan salt first thing out of bed. Hydration and electrolyte balance are critical to optimal bodily functions. Especially if physical training is involved. Even at 1% dehydration you will experience fatigue, lack of focus and less energy.

  3. Morning Sunlight.

    Get 10 minutes of morning sunlight. Set your alarm to get you up around sunrise. Go for a walk, sit on your balcony, do whatever you need to get your skin soaking in the golden rays.

  4. Use a light alarm.

    We recommend the Philips Light Alarm.
    Loud abruptive alarms flood your body with adrenaline causing you to wake in a fight or flight state. New research is connecting the dots between long term heart health and wake up rituals.
    The light alarm keeps your phone out of the bedroom and secondly allows you to wake up gradually to light not sound.

  5. Greens Powder.

    Most of us don’t eat enough vegetables, we’re too busy. Consume an all in one greens powder first thing in the morning. We like Activated Nutrients and recommend it to our clients.

  6. Awareness breathing.

    One thing we get really good in our 30’s is stressing about the past and future. This causes our brains to become more fatigued by constantly expending energy on unnecessary stress. We can dramatically reduce this by practicing 10 minutes of focused breathing in the morning. Simply sit on the end of your bed and count your breaths for 10 minutes. You will get distracted and your mind will wonder but the idea is to bring your focus back every time to your breathing.

  7. 12, 000 steps

    Get off your stop 1 station before. Take the stairs, walk the long route, walk in the mornings. Yes it’s a little more uncomfortable and difficult but if you don’t you slowly become more sedentary.

So what’s the next step from here?

The key to success is to pick one thing from this list.

Choose the easiest of all 7 and the one you know you can’t fail at… do it for 2 weeks and then once it becomes second nature, find the next easiest one and repeat.

It’s simple but not easy.

We’re here for you if you ever need more help just reach out.

How to match your Personality Type with your Gym Membership

It’s not just boxing day bargains Aussies are on the hunt for this time of year…

Don’t forget the January rush to find the ‘new you’ 2019 training program/gym. It’s the time when ‘gyms near me’ peaks on google and when ‘Resolutioners’ attempt their big promise to change their health and fitness.

But why then do 90% of these new members fail.

Why does it always seem so hard.


Why do you get this feeling history is about to repeat itself.

Over a decade of industry experience has led me and my team to ONE KEY realisation.

It’s not really the gym’s fault, it’s not the PT or coach and it’s very rarely the training program.

It mostly all works.

Move, sweat, eat less and get more sleep.

Why then is it so hard to stick to?

Because you are doing the wrong style of training or are at the wrong gym for your personality type.

If you can align your personality type with your training program and gym you have a winning formula.

So how then do you discover what personality type you are and what you’re most suited to…?

Read below.

(The personality types described have been identified using Gretchen Rubin’s 4 tendencies framework.)

  1. The Obliger (the vast majority of the western population, ~70%)

    Obligers meet outer expectations but struggle to meet inner expectations. Because most people are obligers you may easily identify with the characteristics below.

    Say ‘yes’ to other people almost always. Great at meeting deadlines and executing on tasks when being held externally accountable. Work well with clear expectations and instructions.

    By saying ‘yes’ so often Obligers often neglect themselves which leads to a lot of internal unhappiness and stress. Obligers don't’ often speak up about their internal frustrations until the problem reaches critical.

    Training of choice:
    Obligers NEED external accountability for their goals. Having a coach or PT who holds them accountable, knows their goals and has clear expectations is a formula which cannot fail. Obligers will do well with training partners in the sessions for the accountability (a cherry on top of the PT/coach).

    Training to avoid:
    training by yourself. Training which does not involve some person knowing what you are doing and what your goal is. Joining a training program because someone else told you too and dragged you along e.g. don’t join a yoga studio if you’re looking to gain muscle and strength.

  2. Questioner (the next biggest group of the 4, ~20%)

    Want the reason and why behind everything they do. Questioner’s are avid researchers and often suffer from ‘analysis paralysis’. Given enough of a reason and satisfied with the reason for doing something they will ruthlessly and effectively complete any task.

    once reasoning is established they are extremely good at executing and taking action. They love problem solving.

    Often take no action due to needing ‘more information’. Often left very drained and frustrated at their own inability to take action.

    Training of choice:
    questioners in reality are suited to any training style as long as they fully understand why they are doing what they are doing. The best approach is to fully understand what results they want and why, then to find and try 3-5 local gyms or training programs and ask questions about the services. They should then go with the place which not only explains best why they are a good fit for them but continues as part of their training to educate the client. In most cases this is high end PT or small group training and/or online training programs with advanced well researched coaches.

    Training to avoid:
    programs and training with little to no client education. Young PTs and trainers with less than 2 years industry experience. Online Ebooks and celebrity trainer workouts.

  3. Upholder (about 3-5% of the western population)

    Most people know at least one upholder. They stick to new habits, get up at the same time everyday and get the same coffee from the same coffee shop. They’re very organised and rigid in their schedule. They tend to be inflexible and as a result can struggle socially.

    meet inner and outer expectations very easily. Can set and stick to new habits with ease. Are consistent and reliable.

    inflexible and predictable. Their own rigid constraints can limit their creativity and fluidness in all aspects of their life. Often get very stressed when things do not go perfectly to plan.

    Training of choice:
    external accountability is not necessary for upholders success so having a PT, coach or training partner for that reason is not essential.
    Socially upholders may find it harder at group fitness gyms but this should not be a reason to not join them. On the same token having set consistent class times everyday can fit well into the rigidity of an upholders schedule.
    Training solo following an online program or their own routine also works extremely well for upholders depending on the difficulty of their goals.
    Upholders will also gravitate towards more quantifiable types of training like CrossFit, triathlons and strength sports.

    Training to avoid:
    training which relies heavily on client creativity, fluidity and has unclear expectations e.g. yoga, movement training and dancing.

  4. Rebels (~1% by far the rarest personality type)

    Struggle to meet inner and outer expectations. Rebels often go against what they’re told, struggle to stick to a routine and avoid the important stuff. Rebels whilst being a lot of fun they can like upholders be difficult to deal with as they often feel rogue and unpredictable.

    high energy, very creative and good at thinking outside the box. They also never feel obliged to do anything so are often always doing what they want.

    struggle to stick to doing one thing well. Often neglect the important stuff in a pursuit to “do what they want” always. Often left frustrated and stressed feeling as if they can’t get the things done people or themselves want them to do.

    Training of choice:
    this can be a tough one as rebels often alienate training partners and coaches around them by not meeting simple expectations. Rebels also often jump around with their training a lot and find it hard to stick to their goals.
    The best strategy (being a rebel myself) over the years has been making sure you DO have some accountability which usually comes best from a training partner and not a paid coach or PT.
    The next most important thing is being flexible with the program so having multiple gym memberships works well so on any given day you can hit the training style which most suits how ‘you feel’.
    Finally it’s important for a rebel to document and record their training at least 1x per week so they don’t feel cluttered.

    Training to avoid:
    repetitive mundane training programs. Rigid training times and gyms with highly limited hours. Online coaches and or PTs.

The Only Way To Never Stress Over Your Results Again

Process vs Outcome.

In week 1, you heard about my “why.”

My why for training aligns exactly with my why for coaching. 

I aim to be a role model for others. I want my clients, friends and family to look at my training and lifestyle choices and learn from my successes and failures. 

Here is a recent “win" in this area

After months of personal training with me & LOTS of encouragement.. (see below)



I care about my clients in this same way.. they might not be my mum or dad.. but they are someone else's Mum, Dad, Brother or Sister.. And they need to be looked after.

Fitness can be challenging to fit into a 21st century lifestyle.. but if I am asking my clients to commit time and effort, I always do the same.

If I ask someone to fit training into their busy schedule, then I need to do the same. 

If I ask my clients to spend a few hours on Sunday doing meal prep, then I need to do the same. 

If I ask my clients to give 100% effort in their training, then I need to do the same. 

This brings me to CrossFit

Did you know that I am competing but am NOT trying to win? 

Sure, I like to win, but winning is not my goal. 

So then you might ask.. why bother? What are you doing it for?

I am focussed on the process, not the outcome.

Some of you may know that I have been competing at the CrossFit Regionals for a number of years, in both the individual competition and with the team. I intend to compete as long as it still interests me.



 2014 Pacific Regionals, Individual.

In the past, the competition really drove me. It was my main and only purpose. I needed to be working towards a competition in order to train hard. (this was something probably ingrained in me from elite gymnastics). In my early 20’s I rearranged my whole life to dedicate my efforts towards CrossFit.

Now.. its 2018 and my 8th year of CrossFit. 

I still love it.. but the novelty has worn off. Whilst it would be nice to qualify a Creature team for the CrossFit Games, I have no interest in doing so individually. I am 27 and have other priorities in my life. Top of the list is helping my clients at Creature and Dalecki Strength and becoming the best coach I can be. 

In my last email I asked you to set a goal. 

And now I am telling you that the outcome isn't that important. 

Why would I do that? 

Lets look at my goal for 2018. 

Help Team Creature qualify a team and compete with them at Regionals. 

The team still try to win. But the reward isn't tied to the win or place.

In the process of trying..

I have to train really hard, but I don't have unlimited amount of time, so I also have to train smart.

If I work towards regionals, I will keep progressing my strength and fitness . I believe if you aren't going forwards, you are going backwards. 

I will have to prioritise my sleep and dial in my nutrition. 

I will inspire others to challenge themselves.

At the same time, I will still be able to enjoy social occasions with my friends and family as I won't be 100% strict with every last detail.

All these things add to my life in a positive way. 

Now lets look back at the goal you set. 
Does it add to your life in a positive way? 

Let's say you said you wanted a "6 pack" 
If the process looked like
-Education, consistency with training, better quality foods, less alcohol, improved mood and confidence..
Then I would say this seems like a great goal for you! 

If for the same goal the process looked like
-Constantly weighing self, stressing about what the scales say, feeling guilty about eating, over training and anxiety.. 
Then I would say this goal is not a great choice at this time. 

Your assignment for the week.. think again about the goal you set, then write down what the process towards achieving that goal looks like. 

Coach Ev :)

Goal Setting... You're Doing It Wrong

Goal Setting.

Week 1 was about finding your why.

I received some great responses, which was awesome! I would love to keep this series interactive.

I will share some of the answers with you all.
(I received permission of course)

“Originally I started CrossFit because I played field sports. I would get pushed around by the other athletes because I was the smallest one on the field. I wanted to be stronger to stand my ground. 

Now that I can do that, I have a new why. It is to keep pushing the limits with my body. I like learning new things and realising that you are only limited by the constraints you put on yourself”


“I've had such a long history of doing things to my body that were hurtful and unhealthy. Feeling physically strong has helped me in recovering from an eating disorder, releasing the past and to create a new story for myself about who I am and all the things I can do and achieve”

Once you have your ‘why’ you can move onto the next step with goal setting.  

Goal Setting

Write down your number one training goal. You probably already know what it is. It is the one that you think about every week, maybe even every day. 

I recommend writing a goal down that requires work, NOT something that would happen eventually without much additional effort on your part.  

Run it by this checklist, which is my own version of the popular “Smart” goal setting formula. 

-Your goal needs to relate to your ‘why’  (Specific to your purpose)

-Progress can be tracked (Measurable)

-With the resources available to you, you could achieve this goal in your lifetime (Attainable)

-Have you set up a time frame? I recommend around 12 months (Time-bound)

Share your goal with me by responding back to this email :) 

Footnote: Whilst setting a goal is important, it is not permanent. You will reprioritise at some stage, maybe even on a regular basis. 
Don't get too stuck on this step- the next step is more important. 

In week 3 I will share my training goals with you and we will start to focus on the creating a plan to work towards your goal.

Smoothie recipe
Currently starting my day with this delicious drink!

1 handful of fresh kale leaves

1 handful of fresh spinach leaves

½ cup of mixed frozen berries

1 scoop true protein- banana and honey flavour

1 tsp activated nutrient greens powder

½ cup of uncle toby’s oats

¼ avocado

150ml water 



3 Ways To Measure Your Progress Without Scales


In this Monday's with Marco edition I want to talk about the scales.

The electronics scales have the ability to make someones day or completely screw up someones whole week!
I'm not saying they should be outlawed and never stepped on again (as they do have a use) but they should never be the determining factor on whether you are getting closer to your goals.

Here is why, and below are some other ways to measure change (outside of the obvious).

When you talk about losing weight, what you usually mean is losing fat and slimming down. You want to lose fat around the hips, thighs, belly, and arms etc. But, the odd thing about slimming down is that it doesn't always mean losing actual weight off the scale.

Here are some reasons why the scale may not be accurate:
1. Using 2 different scales to weigh and re-weigh.
2. The time of day you are weighing yourself changes
3. Water retention when starting a new way of eating
4. Losing fat and adding muscle means the scales can't workout the difference
5. Type of clothing you are wearing


Here are some better ways to measure your progress without having to step on the scales, measure or getting a fancy scan ;)




Can you imagine if this was the other way around? The numbers on the scales were going down but your clothes were getting tighter? 
I think I've made my point.




It's very possible to lean out without actually seeing a change on the scale. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you're moving in the right direction.



Sometimes feedback is greater from people looking from the outside in vs you yourself looking from the inside out. You see yourself everyday and its easy too convince yourself one way or another about your progress but feedback from family, friends, colleagues are usually always a lot more honest and accurate. Part of this feedback is can also be connected to the way you have more of a spring in your step, your attitude and increased positive outlook!


So next time you step on the scales and the number isn't what you expected it to be remember to look at these other progress factors, and it may just make your day!

Happy to help.

Feel free to send this to your family, friends and colleagues and remember let me know what else you want me to write about, video blog or create content for - I am here to help!

Questions to marco@creaturefitness.com.au