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

3 delicious green drink recipes


This Monday's with Marco edition is a GREEN edition.


If there is one simple thing you can do this week to improve your health, just one thing, without worrying about anything else it would be to try one of these green juice/smoothie recipes or any you can create your own.

Now besides the fact that they:

  • Help you to naturally lose weight (being low in calories)

  • Are a massive energy booster

  • Improve your immune function keeping you healthy

  • Are high in micronutrients (which you need)

They also will:

  • Make you less hangry (use as a mid morning or arvo snack)

  • Be an opportunity to get your greens in

  • Be super easy to make and even easier to consume

  • Leave you feeling good

The list goes on but all you really need to do is try it this week for yourself!
All that's left is to find the one that you like best. Here are some examples below.


'Green Smoothie Recipe'

Handful Spinach
1/2 Avocado
1/4 of a Small Fresh Pineapple
10 Almonds
1 cup Coconut Water
Juice from 1 Lime


Peel the Pineapple, then put everything together into a blender and mix until smooth. Add ice cubes for extra freshness.


Supercharged Green Juice.


1 green apple, cored
3 handfuls baby spinach (or kale)
1/2 Cucumber
1/2 lemon, rind removed
1/2-inch piece ginger root, plus more to taste
Pinch of Himalayan Pink Salt



Pear and Broccoli Green Juice!


2 Cups Spinach
3 Pears
1 Small Head Broccoli
1 Cucumber
1 Lemon
1” Ginger Root


1.Chop cucumber into ½ thick rounds, chop pear into chunks (removing the stem and core), chop broccoli into pieces, remove lemon rind and cut lemon in half.

2.Juice all ingredients. Any juice you have will do, but we recommend a masticating juicer, if possible for longer shelf-life.

3. After juiced, mix well and serve.

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

Sun Therapy & Nutrition For Shift Workers


Guys! Start using the sun as another vehicle of health just like you do your training, sleep and nutrition.
There are tonnes of benefits linked to the exposure of sunlight (not too much though) and I wanted to share the key ones with you today.

Now I kIf you guys recalled we had a lot of sunny (albeit cold) days last year but while the weather is still warm and the sun is still out keep this in the back of your mind.

In this installment of Monday's with Marco I want to teach you guys 3 reasons why I believe it's crucial you try to get at least 10-15 minutes of sunlight exposure a day - especially as we head into the colder months!



Here is an easy one to understand.
SUNLIGHT encourages the production of white blood cells, which helps to boost your immune system and fight infection.
Tip# Feeling a little run down after 3 hours in front of the computer? Maybe even a little light headed or sniffly? Take a walk outside WITHOUT your sun glasses ON. 


2. You'll Feel More Energised From the Sun.

MELATONIN also regulates sleep, so having lower levels of this hormone in your body gives you more get up and go. This is why you need less sleep in summer but still feel livelier. Plus, being woken by natural light rather than an alarm clock helps you feel more positive.
Tip# Make your next training session an outdoor one and see how amazing you feel afterwards!

3. Boosts your Mood.

SUNSHINE boosts levels of serotonin - the body's natural happy hormone. That's why we tend to feel happier and more energetic when the sun shines. Regular sun can stave off moderate depression, particularly if combined with exercise, such as a walk in the park. It's also been shown that exercising outdoors creates more endorphins in the body than exercising indoors.
Tip# If you are feeling sad, disheartened or even depressed go out and get some sun! That or go and get a dog (i'm being serious) ;) ;)

You can also watch a youtube video I posted a few months ago for shift workers who are looking to improve their health in less than ideal circumstances!


In this video I explain the ways you should be eating if you are a shift worker and some strategies around better managing your health to ensure your longevity

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