Primetraining2019 | Particl Company Profile

This last month has taught me more than some full years have. Sometimes you’ve got to step out of your regular routine, your normal environment, and your comfort zone to actually see what needs to shift. So here’s what I’ve learned—unfiltered, straight from the past few weeks: 1. You’re only as strong as your weakest moments. When everything’s going right—training, routine, mindset—I’m thriving. But I got injured a few weeks ago and it hit me hard. I felt lost. And I realised, that’s the true test of discipline. Can you still show up mentally when your body’s not at 100%? 2. Environment is everything. Being in Bali, surrounded by creators, high-level athletes, and people training twice a day, eating clean and living with purpose—it forces you to level up. You don’t have a choice but to raise your standards when everyone around you is operating at a higher frequency. 3. I need to work harder. That’s not negative self-talk—it’s the truth. Seeing what’s possible, what others are building, how obsessed they are with progress—it lit a fire in me. I’m doing well, but I’ve got more in the tank. Always. 4. Balance doesn’t exist at the top. If you want to be successful, really successful—you have to go harder than everyone else. That means sacrificing comfort, fun, and even “balance” sometimes. Greatness doesn’t come from half-effort. 5. The sun changes everything. I’m just straight-up happier when it’s sunny. My energy, mood, and drive go through the roof. I’ve realised how keen I am to spend more winters overseas. Life’s too short to feel flat for three months of the year. 6. A scooter can fix your mood. Not even joking—something about flying down the streets on a moped makes me feel more alive than anything. It’s the freedom, the simplicity, the fun. Life’s in those little moments. 7. Growth lives in discomfort. New people, new places, new challenges—it’s uncomfortable at first. But that’s where all the growth is. The more you put yourself in unfamiliar situations, the faster you evolve. It’s wild how much can shift in just a few weeks. Sometimes the lesson hits hardest when you’re not expecting it.

Homepage change from Primetraining2019

EFNL DEBUT, DOWN AT THE BEAR CAVE. Awesome dub, 4 points. Thanks for having me THE BASIN.

Like this post for good luck over the weekend 👑 Good luck to all those playing sport this weekend, go out & crush it ⚡️ Prime x

It’s a Friday… My Fridays used to be gearing up for a big weekend, dialling in with my mates and getting ready to drink a million beers. Those times unfortunately are a bit past me, the club wasn’t a place for growth or to meet anyone that was a REAL FRIEND. Surface level conversations, the hi & bye, get drunk, feel like shit the next day. I’m in a huge growth phase now, and that means no distractions. Time to lock the fk in! Join me x

Not sold in a bottle. No side effects. Just pure lifestyle shifts that actually work. Waking up early. Before the world. Before the chaos. That silence at 5:30am hits different. You start stacking wins before anyone else is even out of bed. Training like an animal. Gym, track, run club, ice bath—I do it all because it changes my mindset. When I’m consistent with my training, I’m unstoppable in everything else. Clean food = clean mind. I’ve done the dirty bulk, the cheat meals, the weekend benders. Nothing beats eating clean, hitting your macros, and fuelling your body like it’s a high-performance machine. Vitamin D. The sun literally saves me. When I’m outside, shirt off, soaking it up—I feel like the best version of myself. It’s why I’ll keep travelling during Aussie winters. Sunshine is therapy. Structure. Routine. Discipline. People ask how I stay so consistent. This is the answer. Locking in my routine fixes my mind before I even have time to spiral. These are the real antidepressants I live by. I’ve felt what it’s like to be lost, flat, unmotivated. And I’ve built the systems to stay out of that place—Prime style. So if you’re feeling stuck… don’t wait for motivation. Wake up early. Train hard. Eat clean. Get sun. Repeat. That’s how you shift your energy, your body, and your life. — Prime

Always be present… When you smile, smile. When you learn, learn. Be grateful every damn day, what a beautiful life we live 😇 💯

25 lessons I wish I learned before I turned 25 👇 No one teaches you this stuff in school. You get taught how to memorise equations, but not how to build confidence, chase a dream, or stay disciplined when no one’s watching. These are the lessons I learned through real life. From being laughed at for posting footy videos online… To building Prime Train from the ground up. From nights out every weekend… To cutting alcohol, caffeine, and excuses out of my life. From being the underdog… To creating my dream career and helping thousands of people do the same. So here it is. The blueprint I wish I had earlier. The mindset that changed everything. 25 lessons that helped me build my body, my brand, and my life. If you’re in your 20s, read every word and lock in. And even if you’re not—these rules still apply. Your time is now. Let’s build something that lasts ⚡

Maybe… maybe not 😆 #afl #footy #australia

Still stuck in that “skinny fat” look? Not overweight, but definitely not lean or athletic either? Here’s why: 1. You’re training, but not lifting heavy. Running’s great, but without resistance training, you’re not building lean mass—which is what shapes your body and burns fat 24/7. Get strong. 2. Your diet is low in protein. You’re eating “healthy” but not eating smart. You need at least 2g of protein per kg of bodyweight to fuel muscle growth and recovery. 3. You’re doing too much cardio. You think more running = more fat loss. But without weights, all you’re doing is burning muscle and staying soft. 4. You’re not tracking calories or macros. You’re “eating clean,” but your portions are off. You need structure. Start tracking your food for a week—you’ll be shocked. 5. You avoid carbs. Carbs aren’t the enemy. They fuel performance, help with recovery, and allow you to actually train hard enough to build a better body. 6. You’re inconsistent. Training twice a week, eating good for 3 days, then blowing out every weekend? That’s why you’re stuck. Consistency > perfection. The skinny fat phase is frustrating—but it’s fixable. Dial in your training, eat enough, lift heavy, and stay consistent. I help people break out of this exact phase and get into the best shape of their life. Link in bio for coaching.

I travelled to Robe to play footy…

Full day of eating as an Aussie in Bali 🏝️ Decaf Coffee (I’m off caffeine for this year) Steak & Eggs Chicken Avo Eggs Chicken Rice & Eggs On a health grind this week & loving it 🔥 Still no alcohol, no caffeine, no nicotine, pretty much no nothing this year, just a go getter mindset ready to launch 🚀 primetrain into the stratosphere Let’s run it 2025, consistency is the name of the game 👌 Prime x

If you’re struggling to stay disciplined, stay motivated, or level up… take a look around you. Are the people in your circle pushing you or pulling you back? Are they inspiring you or distracting you? Because when you’re surrounded by like-minded individuals who want more from life—who show up every single day with hunger, energy, and drive—it becomes easy to lock in. You don’t have to force motivation… it’s just the standard. That’s why I always say: find your tribe, find your power. You can be the most talented person in the world, but if you’re stuck in a dead environment, you’ll never unlock your potential. Massive thanks to @alfiegetshard and the Amplify crew for bringing the right people into the right room. Surround yourself with winners—and watch how fast your life changes. Prime x

Getting visible abs isn’t about endless sit-ups. It’s about what you don’t put in your mouth. Here’s what I cut: 1️⃣ Sugary Cereals – Starting your day with dessert disguised as breakfast is a guaranteed way to spike blood sugar and store fat. 2️⃣ Fruit Juice – Sounds healthy, right? But it’s just liquid sugar. No fibre, just a fast track to fat gain. 3️⃣ Oat Milk – Yep, the one all the influencers love. But it’s loaded with hidden sugars and oils. Swap it for almond or go back to full-cream milk if your body tolerates it better. Real food > hype food. 4️⃣ Protein Bars – The so-called “healthy” snacks. Most of them are just glorified chocolate bars wrapped in fitness branding. If you’re not checking the label, you might as well eat a Mars Bar. 5️⃣ Deep-Fried Anything – Chips, schnitzels, takeaway nuggets. If it’s been swimming in oil, it’s killing your progress. You don’t need to be perfect. But if you want visible abs, it starts with removing the hidden traps in your diet. I used to make every excuse in the book—now I make progress.

Tall poppy syndrome is real in Australia. The second you try to step outside the box, chase something different, or back yourself publicly — you’ll cop it. When I first started posting footy content and training videos, people laughed. When I started sharing mindset, routines, nutrition, and what I was learning — they laughed even harder. “Who does he think he is?” “Just another wannabe influencer.” “Cringe.” But I kept posting. Kept training. Kept building. And slowly… the tune changed. Now the same people who laughed are asking me how to do it. How to grow on socials. How to build a business. How to create content that actually helps people. The truth is, most people only believe in you after it works. So don’t wait for their permission. Surround yourself with people who get it. Who support your vision, not just your past. People who clap when you win, not just when you stay the same. You don’t beat tall poppy syndrome by arguing — You beat it by growing so tall the noise can’t reach you. Let your results speak. Let your consistency build. Let your story inspire the next one who’s scared to start. Because the next generation needs more people who go first.

THE PERFECT IN-SEASON ATHLETE SPLIT If you’re serious about playing elite-level footy and staying strong all season — this is how you train. Designed for athletes with Tues/Thurs training and Saturday games: MON – Upper Body Strength (PULL focus: chin-ups, rows, rear delts, core finishers) TUES – Footy Training + Lower Body Strength (trap bar deads, split squats, RDLs – keep it heavy, low volume) WED – Rest, Walk or Recovery Mobility THURS – Footy Training FRI – Priming Day (mobility, band work, med ball throws, light plyos – get sharp, not sore) SAT – Game Day SUN – Optional light walk, pool, or full rest Upper body Monday. Legs Tuesday. Prime Friday. Win Saturday. Structured to build strength, maintain power, and avoid fatigue. This is how pros train during the season. Prime x

How to sh*t up local footy fans 🤫😅

How to build the body of your dreams 🎯 🔒🔒🔒 it’s time to lock back in after Easter 🐣