My 4,420 Week Program!


Shit, after reading that title I am going to be pushing shit up hill selling this one to the masses.

The statistics tell us that the modern 8/12 week junk programs have a whopping 99% long-term failure rate! Why this is so surprising to everyone stuns the fuck out of me? The mere notion of something having an end date is ultimately going to fail!

These fitness thieves that are stealing people’s money and hopes pushing short-term garbage shits me to tears. I can see why people get sucked in though, the promise of a life change in just 2 months is enticing for anyone, let alone someone who has self-esteem and motivation issues.

Sure, going from basically nothing, to doing something for a few weeks will reap some sort of result, the problem is the accompanying “food plans” are usually generic as fuck, highly restrictive, and honestly as boring as the personality selling it. Of course, post program this cannot be maintained, and you will slip straight back into the previous bad habits. No matter how disciplined or bad ass you think you are, no one can live such a suffocating existence without cracking at some point!

Enter my ground breaking 4,420 week program. It’s only 85 years of doing something everyday, FUCK ALL TO IT! Health, fitness, and wellness should never have an “end date” approach. It takes an effort EVERY SINGLE DAY of your life to gain or maintain health. I know right, how fucking boring and un-sexy is that shit!

However, don’t mistake this for not having short-term goals. Saying you will get to where you want to be in 85 years is fucking depressing and unappealing as shit! Have short-term goals, once you hit it set a new one and keep rolling. It is a case of continuously moving the goal posts, our brain is better designed to focus on, and want the short-term reward. Then, eventually you look back after years of chasing short term goals and surprise surprise they have manifested into long-term success!

Is it going to be a roller-coaster ride of up’s, downs and loopy loops? Abso-fucking-lutley! Anyone who says they are going to stay staunch and not veer off the path is a complete and utter fucking liar! The key is to limit the amount of time you are off track to avoid any real “damage”. I have a rule that 3 days is the maximum I go without doing anything, no matter how I feel on that 4th day I have to do something otherwise I just keep delaying and delaying, and those 3 days quickly turn into 3 weeks!

CrossFit has exploded on a global scale in recent times and I believe that has a lot to do with its daily approach to training. The daily workout has its participants moving a hell of a lot more than other training systems, but I think the secret sauce for them is the “community” they foster, it holds people accountable to others! The barrage of text messages an individual is sent from fellow CrossFitters for skipping a class ensures you don’t do it too often.

Results are merely a manifestation of consistency, so show up day in and day out for the next 40, 50, 60, 70 plus years and tell me you didn’t get results!

Ash Yates


Balance – The Goal Killer


My aim is to try to keep this one short because I can feel my blood pressure starting to rise thinking about it.

What you are about to read applies to all facets of life.

F.O.M.O, other wise known as “fear of missing out”, has infiltrated deep into the modern human psyche. Clearly, the emergence and subsequent dominance of social media has played a huge role in making us feel like we are somehow always missing out on something.

Scrolling through your feed and seeing your friends holidaying and partying while you are stuck in the office pulling 13 hour days is obviously going to wreak havoc with your priorities and focus. I believe this has created the buzz around everyone sprouting the throw away cliché line “I need balance”.

Before you have an aneurysm and start yelling at your computer calling me a dickhead for thinking you can’t live without balance, let me explain a few things that I have encountered and learned over the years.

Balance to me means no specific goals or desire to achieve a higher result! As an example – I have had numerous individuals over the years seeking my advice on how to achieve a certain goal. The fucking second I start to lay down my plan for their specific circumstances they go to complete shut down mode and start spitting shit like “fuck that, I need balance in my life!”. Cool, I’m fucking more than happy for people to have “balance” and do mediocre shit, who the fuck am I to tell you how to live? But, when I am asked for my advice and opinion I will give it to you straight.

See, a certain fucked up little phenomenon has reared its ugly head called “I want shit for nothing”. Well, if it worked that way we would all be multi millionaires, running around jacked as fuck at about 3% body fat, without a worry in the world. Luckily there is a place that does exist for the delusional fucks out there, its called DISNEYLAND! Its a magical place where all your dreams come true and you get to skip around holding hands with mickey mouse!

Look, there are people who are content with doing a lot of things half ass, and I applaud them because they don’t whinge and bitch about where that are at, AWESOME. It’s the fuck bags that do fuck all, and still have the hide to whinge and bitch that nothing has happened for them? Wake the fuck up! You want that chiseled physique? haul your ass in the gym EVERY DAY and watch what you eat, you want to have more money than you know what to do with? well then get the fuck out there and work your ass off to generate it.

It staggers the shit out of me that you have to actually remind people of this? I’m not trying to pull some Tony Robbins shit here, BUT, FUCKING HELL! Sacrifice is inevitable if you want to attain a certain goal, there is no way around it, under it or over it.

If you are happy and whinge free in your life right now well good on you, I am honestly happy as shit for you! If you are not, then you need to get tunnel vision on what it is you want, and start culling the time-wasting background shit!

I will leave you with one of my favorite quotes that I have used more times than I can remember.

“Don’t be disappointed by the results you didn’t get, from the work you didn’t put in” 

– unkown 

Ash Yates