I cannot describe how excited I am to write this.

I have brought up this topic so many times in the past few weeks.

Every time I have this conversation I get so engrossed, so out of control. I get forced in a whirlwind of discussion.

And you know what…

99% of those of you who read this will think about it.

You will love the idea of it.

You will agree with it.

But, you won’t do anything about it.

And of the 1% of you who do, for most of you it won’t last.

The most successful people in the world in whatever it may be, will tell you without hesitation their secret. They are probably an open book. Because they know, even though you love the idea, the thought, the success, you won’t do anything about it. You have the desire, but the desire does not burn deep enough.

Go all in!

Like your life depended on it.

Last week a friend of mine was telling me that he recently resigned.

This week he told me that he has secured a private contract for the next six months.

He also told me that he has no idea what he is going to do at the end of the contract.

“Good” I replied

He looked at me puzzled.

This same friend approached me six months ago about investing in a business idea he had. I said I was keen, unfortunately he was not ready. He has a mortgage, and a family to support. Like 99% of the world, the idea of risking it all, of going out alone without the safety net of his employment scared him.

But, now it’s different.

This time he has to succeed.

This time he has to pursue his idea. He will chase his dream. He has nothing to fall back on. The difference is he will make it work because he has no other option. His family, his mortgage, and his life depends on it.

Think of it more plainly. You and your family live in the woods, off the grid. With no support. Each week for the past two years a plane fly’s over and drops food supplies for you and your family. One day it doesn’t come. If you don’t hunt something, can’t farm something, you and your family die. So, you find a way.

Now apply this same principle to our health and fitness. Train like it is life or death. Fix your diet like you have no alternative.

Here’s the 1% thing.

99% of you are easing into it.

99% of you are just getting yourself ready for change.

And, 99% of you will never throw yourself in the deep end.

Hence why, 99% of us can’t swim with Ian Thorp.

You are and will always delay the process and limit your success.

You can be the 1%.

But you have to go all in.

No excuses, at all.

I’m going for a swim.

Are you?

Michael Gillum
Do the right things, correctly.

And the correct things, rightly.

Start every day with purpose.

With positivity.

With reason.

Start every day the way you intend that day to finish.

Start by making your bed.

I watch members shuffle into the gym at 5am each morning, half asleep, half awake. Wrapped up warm in layer beyond layer of clothing, hugging themselves tightly. Partly confused where they are, why they are there and nervous what lies ahead.

Each day at 9am, I watch rushed mothers unload babies into prams, and negotiate deals with toddlers while conversing with each other the stories of their sleepless nights. Eager to get started but intrigued with exactly is in store for them.

Every afternoon, I watch people speed into the carpark. Scramble out of their cars, shoes in one hand, keys, clothes, water bottle and skipping rope in the other. Excited work is over for another day, and enthusiastic for what lies ahead.

I had a conversation yesterday. So fresh in my mind, so much truth and so much gratitude at the same time…

“I have never been to another CrossFit gym. But, I have seen plenty of videos on Instagram and Facebook of other places. I get the impression no one has the same standards you guys have here. I don’t know if that’s the right word to use. But, you know, the gym is always so clean and tidy. Everyone says hello with a smile. Everyone does their best, and all the trainers don’t let people get away with poor movement. You guys always push us to do our best, and you are just real honest. Like when one of us gets a PB, you can honestly tell that you guys are really stoked, and truly happy for us. Thanks”.

The principle of making your bed is delivered best in Admiral William McRaven’s speech. The idea is about starting the day by completing one basic task. Completing one task correctly. Accomplishing something before you do anything else. Doing the right thing because if you can achieve this task, you can go on to achieve many more that day. If you start the day positive, by achieving this small task, you have more reason to find the same in your day. And, even if you fail the day, you will come home to a made bed.  

We do not have a bed to make at the gym.

Nor do we tell or check that people have made their bed.

However, our values are the same.

We do things correctly. Not because someone is watching, but because it’s the right thing to do.

We do things for a reason and with purpose because we can, we should, and we want to.

We start each and every class the way we intend to finish.

By getting to the gym and walking through the door our members endure all of that.

No matter what, everyone leaves to their next destination with a sense of accomplishment. With pride that they have positively, correctly achieved a task.

Michael Gillum
We are all human.

We are all normal people.

All people with our own stories.

Stories like these...

I have watched this man grow for a little over four years now. I have watched as he has worked through personal battles, and physical challenges most of us could not. Yet I have also watched this same man turn up every single day. Yes, he has rest days. Yes, he goes away on holiday, and like everyone he has days that would’ve been better if they did not happen.

But, by the definition of commitment I would use this man as my example. He comes into the gym to improve himself. To look out for his health. And to be better for tomorrow. I remember saying to him…

“Man, you are looking really fit”

“Thanks. It’s funny you say that. The group of lads I hang out with say the same thing. To be honest, I really feel like a stuffed record around them. I really wish they too would get into it.”

“Why don’t they?” – I replied

“Oh, they all tell me how old they are, how they are overweight and how they just don’t have time. I think they are scared. But, you know what? It is just more motivation for me. I refuse to be like that, I refuse to make excuses”

This same man turned 51 this year, has two children and runs his own successful company.

I want to describe a range of people with a range of stories. Hopefully you can understand from that, it is you stopping only yourself, from basically anything.


It is often at times like this that I really do love to dwell on the success of those around me.

I love seeing people fight so hard for their goals. Understanding that their only limitations are those that they make themselves. This particular individual is no different. He was literally at the gym training until 9.45pm on Wednesday night after interning from 4.30 – 7pm, after working most of the day all while effectively studying sport and exercise.  

Have you ever heard the saying?

“Surround yourself with people who reflect who you want to be and how you want to feel. Energies are contagious”

This is the right kind of person.

Fight for goals like your life depends on it. Too hard? Too young? Then what’s this guy’s excuse?


This guy cracks me up. He has trained consistently twice a week for almost five years. He drives 19mins at 5 0’clock in the morning to get to the gym. He has two children both at primary school and is happily married. He also spends 2 and a half hours mowing his lawns every 2nd weekend.

Not your typical gym goer?

This same guy also has a race car.

So, he’s just your average dad!

No, he actually cares about his health and wellbeing. He actually wants to kick a ball around with his two boys, and he has Abs. Does your dad have abs?


This guy is your classic, single, fit-looking gym spunk. He trains really hard. He does everything on his training program. He strives to better himself every single day. He is always asking for more and looking for every opportunity to improve. Basically, he is the perfect athlete.

Except, he also works extremely long hours. He also drinks socially with his friends. And, he enjoys a break now and again.

And you know what, there is absolutely nothing wrong with that.

We are all human.

I am not trying to show you that our members are superhero’s.

Nor am I justifying their success.

This is purely about showing you the truth.

That every single person is normal, and different.

That you too, can be as successful or unsuccessful as you want.

You too can have the time you want, to do the things you want to.

You too can be fit and healthy.

Michael Gillum
We are just normal people too.


I want to tell you a couple of stories.

Stories about members of ours.

Ones which I hope you can relate to.

Or who can inspire you.

Who inspire us every day.

Here goes…

(number one)

If ever there was a lady who did not understand the meaning of excuse, this would be my example. Personally, as someone who does not have children it is all too easy to get off my bum and get stuck in, I really have zero to no excuse. And, its not that having children is an excuse either. But, the ability to have time to yourself, to do what you want to do, to look after yourself can be somewhat harder with children.

Now, times that by eight. Yes, eight children. And you know what? I see this lady at Taurus at least three to four times each week. Not to mention she just finished our 6 week weightlifting block course all while continuing to attend her regular CrossFit classes. What’s more, two of her daughters and her nephew are members at Taurus.

If you think you have an excuse let me know, Ill forward you her number and she can tell you otherwise.

How about…

(number two)

We recently received a message from one of our members.

“Tonight was my first night back after a month off and I really enjoyed it, more than I ever have. CrossFit is freaking hard for me and it hurts like hell but my month off showed me how much I’ve gained from it. My ‘holiday’ was absolutely intense, I went motorbiking around Nepal but the roads were so bad a couple of people rode their bikes down stairs because they didn’t know the road had ended. And, there are a ridiculous number of stairs!

And, my suitcase was heavy! I was carrying my 18kg suitcase up 3 flights, down 1, doing a 100 meter dash and then up 2 more flights of stairs and I was doing it every day! That might not sound like much to you but there was a time it would have killed me. I know that the only reason I could do it was because of CrossFit. So I want to say thank you, thank you for creating such a great place to train, thank you for being so encouraging, thank you for not judging my best (it can be pathetic at times). I notice that the people who come to CrossFit are awesomely encouraging too and you have to have done something really right to attract so many awesome people.

I could only photograph a small part of the challenge, but this was an achievement for me.”

Still not convinced?

(number three)

I have watched this lady walk in and out of CrossFit Taurus for a little under five years now. Now don’t get me wrong, she gives her best effort every time, and she truly is a genuine piece of our gyms puzzle. However, in September last year she decided enough was enough. It was time to stop scaling the prescribed workout. It was time to stop substituting things she did not necessarily enjoy. It was about time she pushed herself to be better. To take the next step.

And today, nine months later, I honestly, hand on my heart, say that this lady has become somewhat of an inspiration to ladies at the gym. She has quite literally blown my mind.

“Hey… is such a beast now”

“Did you see… Rx that workout”

“Far out I want to move like…”

Something I can’t say I would have heard others say about this lady.

Ok, I have one more…

(number four)

Ever go to the gym and see that one person in the corner? The person everyone wants to be like, but no one really wants to put in the hard work. This young lady was and is now exactly that. She use to stand at a distance watching the over achievers. She often commented how cool it would be to be that good. How she would love to be able to do some of the stuff they can.

One day she actually listened. I had said to her so many times.  We all had. But, somehow this particular time she heard me “So, do it. There is no reason you cannot. There is only one person stopping you. You”. Now we watch her from a distance.

It is crazy what flicks someone’s switch. This is precisely that. And, I do not mean to say it is for everyone, however it is for some of you. Some of you who do not even know it. You first need to try.

Sometimes you just need to hear how someone else does it.

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Michael Gillum
You have spent your life destroying your body.

I Absolutely loved the look of shock on her face…

“I’m not getting any better! I have been working really hard and doing everything you have told me to, but it’s just not working.”

Oh really? – I replied


“So, for the past six weeks you have done the extra mobility pieces? You have done all the accessory work I have given you? And, you have made the couple of changes to your diet that I suggested?”

“Yes, yes, yes”

“Good. Now keep doing that. Keep doing all of that for the rest of your life.”


Ever heard the phrase it’s never too late to start?

I read a number of comments on the most recent Bulletin I posted.

Comments that read,

“Definitely no lying... good, honest, truth!”

“Thank you for your truth and honesty”


Well here’s the truth…

You cannot fix your lifetime of poor nutrition and lack of exercise overnight. For some of you, you cannot fix it in 12 months, or even years.

But, you can fix it.

You have spent the last whatever years destroying your body, yet you want to fix it in a number of weeks with a bit of hard work. Think about a broken bone, let’s use your leg for this example. It takes only a second to cause a major fracture (basically an almost complete brake). And can take anywhere from three to six months to fully recover. That’s 7,776,000 seconds at best to recover from something which took only a second.

Funny, because you want to fix yourself in six weeks, except you have been ‘breaking’ yourself for the past however many thousands of weeks.  

Although the scenario is not quite exact, the point is very relevant.

Fixing what you have done to yourself, what society, the media or whatever has taught you is okay, until you actually decided to do your research and put quality time into your life, takes time.

A lot of time.

But hey, hopefully you have started.

I wish you all the best on your journey of a healthier, fitter you.

Health and fitness is a life long journey.

Push on and enjoy every moment.


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Michael Gillum
You honestly believe that?

I am actually sick and tired of this bullshit.

I honestly cannot believe that in today’s day and age, with access to the internet, to social media, to the wider world outside of our small communities, that people are still ignorant enough to believe this crap.

“Get fit now on our six week bootcamp”

“Shred 12 kilos in 12 weeks”

“Live a healthier you in just eight weeks”

This shit quite literally takes years.

And you know what?

It’s really, really hard.

When I say it is hard, that truly is an understatement.

You are going to want to give up. People around you are going to get results when you don’t. Your friends are going to improve while you stand still. And you will fail over and over again.

To be honest I don’t think you understand the commitment.

People all across the country, even the world for that matter are giving away their hard-earned income.

Personal trainers are laughing, turning up to a park and telling you to do some half squats and quarter pushups. Lying to your face –

“Oh you are doing so well, keep it up.”

“You have improved so much!”

Globo gyms even more. They love you signing up to their $10 a week membership, for the 6 week nutrition challenge, knowing all well that when the challenge ends you are going to keep paying your membership and never go back to the gym.

Have you ever seen someone actually go from an overweight office worker to CrossFit Games Athlete in 6 just weeks?

No, because it’s not possible.

On the same line of thought have you ever seen someone go from the local school caretaker to the CEO of a local multistore business, in six weeks?

No! It takes some seriously hard work and other than winning lotto, dreams do not come true on a whatever week challenge.

This could honestly go on for pages and pages. If you don’t believe me, when you scroll your newsfeed this afternoon, stop on a fitness ad. Take the time to read the ad, and now think about what you are actually going to gain.

My point…

Please, please do your research. Does the person coaching or training you, actually practice what they preach? How can you believe someone telling you that cycling to work is better for the environment than driving, so you should buy a bike? But, they drive an old dirty diesel van puffing smoke as it cruises down the road because its 100,000 km overdue a service. You are either an idiot or you are blind.

Second, stop giving your money away. Signing up to a gym means nothing. Turning up to the gym is half the battle, but actually getting stuck in, getting sweaty, really putting your foot down is a start. Now do that for the rest of your life. Then, when you are far into your fitness journey, and only then are you beginning to succeed.

Most importantly, there is no magic pill, no secret to a healthier you. This shit takes years.

How about some food for thought…

Why do people think I am such an arsehole?

Because, I am not going to lie to you when you do a half squat or when you don’t get your chin over the bar, just to see you smile, get a high five and know that you will keep paying your membership.

I quite blatantly care, and when you do truly succeed, when you deserve the gratitude, I will give it to you.

Still don’t get it?

Shit I’ll give you a free week trial at CrossFit Taurus.

But, I promise you I am not going to lie to you.

Pic: 8th July 2017, team training, Takapuna beach @9am.

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Michael Gillum
There are 365 days in a year.

There is a serious love hate relationship with the CrossFit open.

Just like any competition, the CrossFit Open pushes individuals to their limits.

However, unlike most competitions, the Open tests not only the best in the world, but also the average Gym goer. I absolutely love, that so often we see the average gym goer, the newbie, the introvert who keeps to them self, the mother of three or the 55 year old guy they call ‘gymdad’ get pressured to register for, and compete in the CrossFit Open.

There is no competition in the world (bold statement I know) you can compete alongside your brother or sister, mother or father, grandma or granddad, your best friend or your coach in the same workout, each week for five weeks.

The community and comradery created by the CrossFit Open is second to none.


There are 365 days in a year, 35 of those are soaked up by the competition which leaves 331 days.

Yet every single year, when Dave Castro releases the workouts each week, the world freaks out.

“O M G! I can’t do that”

“Oh no! I haven’t practiced that”

Then, you get shitty when someone beats you. You make a scene. You start to question yourself. Basically, you act like a dick.

Why are you a dick?

Because you have had 331 days to sort your shit out. To practice. To fix whatever it is you are not good at. The improve yourself and to fix your weaknesses.

No, practicing once a week is NOT good enough. That’s what we call ‘ticking the box’.

Consider this, let’s say you cannot yet do a Ring Muscle Up for whatever reason. Let’s be realistic, they will probably be in the Open. Now, if you coach said to you, if by the end of the month you get a Ring Muscle Up, to his or her standard, you will receive 1 million dollars. Would you get one?


Maybe not.

But, you sure as shit will come in every single day and try. We all know how much you would try.

Probably, quite literally like your life depended on it.

Imagine the success if you applied that same theory to everything you do.

Your success is endless, limited only by yourself.

Are you going for the million?


Are you going to be a dick next year too?

Picture: Team Functional Strength 2017, Team training in Madsion, week of the CrossFit Games 2017.

Michael Gillum
Hold onto the positive.

It has been a while since I have taken the time to write.

Not due to a lack of material.

I talk to people every single day.

I discuss ideas, debate topics and guide people the best I can, day in day out.

To be honest, I got overly focused on a very specific goal.

I put significant pressure on myself. Unfortunately, I became someone I am not…

After competing at the 2017 CrossFit Games, it became very clear that competing as an individual was not impossible. That with the right coach, support and determination, it was without question achievable. And it still is. I made significant changes in my life, changes that I needed to make in order to ensure my greatest success come the CrossFit Open in 2018. For the next six months I put my head down and got stuck in.

In 2018 the CrossFit Open kicked my arse.

And, to be honest it was probably one of the best things that ever happened to me too.

Not that I knew that, or that anyone could tell me.

I wasn’t listening.

When you get so focused on something. So determine, nothing can stop you. Quite literally someone standing in front of you with a shotgun will not deter you from your path.

Not a bad thing at all. Provided, you understand the sacrifices you are making. The impact you are having on those around you. At the end of the day you set your own priorities, and you are a direct result of your own decisions.

I am not disappointed, nor am I unhappy.

In the last two years I have learnt more about myself than I ever thought possible.

Not because I am older and more mature.

I learnt because I was, and am now willing to learn. I have a desire to grow as a person.

I remember quite specifically, turning up to the gym two weeks ago. It took me almost 15 minutes to actually go inside. I didn’t even train. I didn’t want to.

And I know why.

I understand why.

The moment you see something so important to you. Something you hold so close to your heart, as a negative. You immediately begin to destroy your relationship with it. When something becomes negative so do you. You have created the negative to start with, whether you like it or not. Most likely, you won’t even know it has happened.

I left the Army five years ago because I did exactly that, I hated it.

And I didn’t even realise.

But, I loved CrossFit.

I loved the idea of running my own business.

The moment I even thought of CrossFit, or what I do as a negative, enough was enough.

So, I took a break. I took a step back.

Funny enough, the very next day I turned up to visit a friend for a coffee.

The very first thing he said to me –

“It’s good to have you back bro”

I knew exactly what he meant.

Picture: 2013 Australian Regionals, featuring  Richard Purvis, Joey Doolan, and Michael Gillum (where it all began) 

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Michael Gillum
I want to be nice this week.

This week, I want you to see how awesome you really are. I want you to be proud of yourself.

I want to take a moment to help you see that it’s not all bad, that you can be proud of the small things.

I want you to think about yourself.

Do not compare yourself.

Do not justify yourself.

Just think.

I had an email from a member recently, which read…

“I just wanted to say, I am one of those people who make excuses. But, not everything is quite as straight forward as it appears,

Life can get in the way,

Last week I was ready to get stuck into some training, I was near tears, not quite a full sob, but I was getting there. Today it was just not going to work for me, I wouldn’t be able to train,

Yesterday, I made it. I didn’t feel good, to be honest I felt like I’d had the life sucked out of me, I just felt low,

I have a lot of goals, to train three times a week, lose weight, be more active, be healthier, and gain strength.,

But sometimes, you just have to get out there and do your best. Your best might not be as good as yesterday, and you may go backwards before you go forward, but as long as you keep trying you are succeeding.”

I agree 100%.

An excuse –

Something you do or say (often to shift blame) in order to avoid something. Generally repeated on a consistent basis in effort to avoid acceptance of failure or disappointment i.e. I can’t make it today, my boss is making me stay late at work.

Remember, once is ok. The second time is an excuse. An excuse is lazy.

However, that’s not my point.

Life will get in the way. There is no doubt about that. More importantly, it is how you move forward that makes you who you are.

You are allowed to be happy with the small steps forward that you make, and the ones backwards which you learn from.

I wrote not to compare yourself, because you are not that person. You never will be. In no shape, thought or form.

I wrote not to justify yourself, because that is only another excuse. You do not need excuses. You really only need to accept that you are you. Yes, you can change, but in this point in time, you really are you.

Now think, have you done what you can? have truthfully made an effort, an honest effort to achieve whatever it is you desire?

Then be proud of that.

Be proud of yourself.

You are awesome!

Michael Gillum
Without being defensive, think about it.

The number one reason you are not getting results…

Is that you lack discipline!

And, because you lack discipline you make countless excuses.

The past seven days have been full of passionate conversations.

Discussions, debates or arguments, call it what you like. What I love is hearing different opinions, experiences, situations, circumstances and how they relate to whatever topic that so happens to be in question.

One particular conversation this week really made for a somewhat of an entertaining discussion.

I asked the group –

“Has anyone read Ben Bergeron’s book ‘Chasing Excellence’? It’s not a bad read…

I can’t remember exactly where, but in the book Ben writes about a training weekend he hosts for a number of his top athletes prior to the Regionals competition in 2016. At the start of the weekend he asks all of the athletes to think of something they really want, or a place they would really like to go. He then asks that they print off a picture of that thing or place and to bring the picture in and place it on the wall in front of the Runner. The idea being that they can look at that picture while they are suffering to distract them. The next day all of the athletes place their picture on the wall, except Mat Fraser. Ben asks Mat if he had forgotten to bring in his picture. Mat says nothing. He looks at Ben, then walks over to the wall in front of the runner and draws a small cross on the wall and replies, distractions are distractions.”

Yes, I understand this is an extreme scenario, and I realise Mat Fraser is the 1%. But, now I had everyone on the attack...

“Yeah, that’s easy to say, he doesn’t have kids!”

“That’s easy for someone who doesn’t have to work”

“Yeah, and he is the exception”

The exact, self-justifying, defensive responses I had expected.

I Replied –

“Think about the comparison. I am not suggesting that any of you should quit your job, or that you have failed because you have chosen to have children, nor that any of you are distracted.”

I could see the confusion amongst the group.

“Yes, Mat Fraser is the extreme scenario. But there is a lesson you can take away from this particular example. A distraction is an excuse. An excuse is something which you create because you do not have the discipline to remove distractions. If you can develop the discipline required to achieve your goal or goals, you do not need distractions.”

Think about it like this.

Let’s say that you are going to run a half marathon this year.

Each day, before you start your training you buy a coffee.

Why? Because it tastes good, or because it gives you a boost.

Buying a coffee is a distraction.

A coffee has no influence on whether or not you achieve your goal.

“But it helps wake me up”

No, it is an excuse that you have created with which you can consciously blame if something doesn’t go right.

It is an excuse because you do not have the discipline to focus on your goal.

Put it this way, if you cannot explain to a five-year-old how it will benefit you in achieving your goal.

It’s an excuse.

Work on your discipline, not your distractions.

Michael Gillum
We are genuine when we say, we want to help you.

But, seriously…

Learn to count.

Not because I care, but because you are destroying your friendships.  You are spoiling our culture, we have worked so hard to create. And put quite plainly, you are cheating the whole reason you are here.

When I coach, I often choose someone to pick on just a little more than everyone else. Not in a negative way, but to really give them a little extra push.

This particular day I choose ‘John’ (not his actual name but we will use ‘John’ in this instance).

The workout that day required members to work through 20 Deadlifts, 10 Clean and Jerk, and 35 Kettle-bell swings, twice and all under 14 minutes. A tough time cap to say the least.

The conversation went something like this -

“Keep it up John, you have made a really good start”, a little encouragement approximately 1 minute in, as he begins to change the weight ready for the Clean and Jerk. I decide to watch from a distance, and count his reps.

“Nice work man”, currently 5 Reps in…

Then, I quickly realise that John thinks he has finished. He is on his way to the kettle bell that is placed off to the other side of the Pull-up rig. Far enough that it would not be reasonable to guess he is purely taking a small rest.

I sprint over and interrupt almost immediately,

“Hey, are you going to do the other 5?”

He replies –

“I have”, looking relatively confused.

My honest, genuine reply, because I actually care…

“No! you have done five, I stood back and counted the entire set”.

He, quickly, and quite shocked, responds -

“Oh crap! my bad bro, sorry”

“No need to be sorry man, get stuck in”

Moments later, I noticed John moving back to the Kettle-bell, at which time I knew he still had one rep left to complete the set.

This time I decided to make it known. Over top of the music I yelled –

“Hey John, you still have another Rep, come on man!”

No response.

But, he did the rep. And I can confidently say, that he did not miss count another rep that entire workout.

Afterwards, John took me aside –

“Hey man, really sorry I messed up those reps. I was going so hard, I just lost count and decided to move on. Won’t happen again, honestly. I am actually a bit gutted to be honest”

It is easy to miscount, I get it.

It is easy to get caught up in the moment, deep in the ‘pain cave’ and loose sense of the basics. I fully understand.

Here is the difference.

Someone who genuinely wants to improve, to truly succeed, would make it impossible to miss count. Whether that meant recording their score after each and every rep. Or they turned around half way through in order to make the sets smaller and easier to count. Maybe they ask the Trainer for help when they know themselves, things are about to get messy.

Or, they just start the set again.

The fact that you have miscounted is lazy.

The problem is...

You are destroying the friendships with the people you train with. A little competition is awesome for many reasons. However, no one likes the ‘Bro, that was a tough fight, just got you in the end ha?’ but really you just shaved the last few reps. I will tell you now, both of you know it too.

You are a detriment to our culture. We are about working hard together. Encouraging each other, and helping each other achieve our goal. Not, doing half the workout and telling everyone that you smashed them. That kind of Ego bullshit can be left at home.

And, you are without question wasting your time. You are cheating no only the workout, but also yourself. You are literally starring at yourself in the mirror and lying.

We are genuine when we say, we want to help you.

But, more importantly, help yourself.

Next time you lose count. The next number is one.

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Michael Gillum
My love, hate relationship…

With your New Year’s resolution.

But why?

“This year I am going to eat healthy.

This year I am going to train 4 times a week.

This year I am going to make sure I am up early and go running.

This year I am going to lose 10kg.

blah blah blah”

As we say goodbye to another year and welcome in a New Year, I hear all about your New Year’s resolutions.

First of all,

The number one issue I have, and I continue to debate with our members is that, a New Year’s resolution is just plain lazy. If you really crave the resolution you have made, you would have done it already. The fact that it is your New Year’s resolution has almost no impact on whether or not you succeed. The driving factor is in fact you. The cravings you have or lack of, are a direct result of the success of whatever it is you have made as your New Year’s resolution.

Let’s put the idea of a New Year’s resolution aside. Instead let’s call it a step towards your goal.

What need to appreciate is the motivation needed to take each step. Without truly craving your goal, without genuinely wanting the result, your motivation is only water on a windscreen. You are going to wipe it away and fail.

Consider this.

Your first step this year, is to increase your physical training from three times per week, to five.


Why? Because your goal is to improve your lifestyle to be an active role model for your children. Let me point out that you don’t actually need to have your own children to have this goal.

Specific? yes.

Measurable? well if you are overweight and unmotivated clearly you need to sort your shit out. So yes, you will know if you are heading in the right direction.

Achievable? Yes, the simple, yet most significant limitation, is you.

Realistic? Yes. If someone tells you otherwise, you can tell them, I said to go give themselves an uppercut.

Time bound? Yeah, your life. Because it’s not about ‘a new year, a new you’. It’s about climbing each and every day of your life towards what you really want.


Like I have said before.

Find something you really want. Something that you believe is achievable, hard and satisfying. It doesn’t need to be something as spectacular as competing in the Hawaiian iron man, which if that’s for you, go for it. It needs to be something that you have to work hard for, that you have to make sacrifices for, but something that you know that if you do work hard you will truly be rewarded.

Set yourself the one goal and bit-by-bit, year by year work towards it. If you sleep in instead of hitting the track, who cares? Go tomorrow, but make sure you go. Once is a mistake. Twice is letting yourself down. Don’t let yourself down! Find a support network; find a friend who has the same or similar goal. Be mean! Don’t let each other miss a training session or whatever it is you need to achieve your goal. Be realistic! Life will get in the way. Broken stairs and obstacles are annoying, and there will be obstacles – big ones, like trees. Buy a bigger chainsaw.

Set yourself one goal, and climb each and every day towards it.

Michael Gillum
It has been a tough year, and a long one at that.

Get over your shit.

This time of year should be about positive reflection.

Why fill your yourself with regret. With thoughts of what you could have been. Thoughts of what you should have done. And , the idea that you should have done better, and achieved more.

The truth is…

You wouldn’t have done any better.

You wouldn’t have done any more than you did.

Otherwise you would have.

That’s something that you are going to have to live with. There is not point beating yourself up. The past is quite literally the past.

Instead, write down the things you did this year.

Now give yourself a high five and be proud of your achievements!

Now, what’s happening in 2018?

Two weeks ago, during our last weightlifting class of the year I got caught up discussing goal setting. More specifically the issue I have with goals, and the way goals are set and perceived. I was asked…

“How can you be proud of yourself if you have aimed to achieve nothing?”

“I am not saying you shouldn’t aim for something, nor am I saying you shouldn’t be proud of yourself. What I am saying is that having a list of expectations is not setting goals. It is purely pursuing failure. Your goal, or goals need to be something that you desire above all. Something which you will subconsciously make your priority. Something which at even the darkest of times, you will be able to see the speck of light near the end of the tunnel.”

Silence surrounded me. They were all thinking quite deeply about what I had said. One of them piped up…

“So, one goal?”

I replied –

“Yes. Be realistic. Take the time to think about the things you want. Something is more important than the rest. You will without question desire one more than the rest. Consider this…

You want to make it to the gym 4 days a week (goal no.1). You want to lose 5kg (goal no.2), and look good in a bikini (goal no.3). You want to eat healthy (goal no.4). You are only going to have one takeaway meal each week (goal no.5). You are going to take a healthy snack for morning tea each day (goal no.6). Once a week you are going to spend 10mins kicking a ball around with your kids (goal no.7). This year you are also going to join a social sports team (goal no.8).


You are going to improve your lifestyle to be an active role model for your kids.”

The small goals you have set yourself are stepping stones to what it is you really crave. The issue is, what happens when you miss a step, or you fall over. Does that mean you can no longer achieve what you want? F&%K NO!

The small steps are the process. I can promise you, you will fall over. It will get really, really windy on those steps, and there may even be a fallen tree. But that’s ok, you can brush off the dirt, grab the railing, and borrow a chainsaw. Keep climbing towards what you really desire. 

2018 doesn’t have to be the year to do it. It might just be another couple of steps.

But, keep climbing.

Michael Gillum
No conversation this week…

But, show some F%#KIN respect!

For your peers.

To the newbie in the class.

To the lady who has been in the mum’s class but decided to step outside her comfort zone.

To the teenager only trying to discover himself.

To the old guy in the corner who has spent his life working like a slave, but has decided it’s time for change.

To anyone and everyone who has turned up to the gym, or whatever discipline they have chosen.

The people around you are doing more to improve their health than the majority of the population. Why would you knock them down at the knees and send them packing? Give yourself an uppercut and find the respect button your parents gave you.

They, just like you, are taking the right steps in improving their lives.

It is so easy, and so often forgotten where you started.

Are you really that ignorant?

Do you honestly believe everyone who walks through the door for the first time, pulls off a 50m hand stand walk, maybe a bonus back flip, then walks over to their buddy and throws 100kg over their head, and calls it their ‘warmup weight’.

We all have a common goal…

To be better than yesterday.

Each and every person around you has either put their pride aside, kicked their comfort zone in the arse, or grown a pair and decided to do something for the future them.

Instead of screwing your face up, being impatient, or laughing at their incompetence how about you lend a hand, or throw them a high five.

One day you might be the newbie.

Respect others with the respect you desire.

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Michael Gillum
Watch what comes out of your mouth.

Especially when you are talking about something that you have not even tried yourself.

How trustworthy are you or your advice if what you are saying is bullshit?

Is that the kind of person you want to be perceived as?

Knocking something before you try it, is a quick road to losing your integrity.

Last week I made a comment which I truly wish someone had punched me in the gut before I had, had the time to say…

“Why would you want to do that? Yoga is dumb!”

The group I was talking to giggled quietly and continued to stretch.

A member then approached me as we moved on to the next piece training…

“I don’t get it. So, you are saying that one of the classes you offer here at Taurus is dumb? So, I shouldn’t go?”


Exactly, almost word for word, what I had said. There is no other way you could interpret that.

What was I thinking? I wasn’t trying to be cool. Or, undermine the instructors that we have who take our classes. Nor was I trying to discredit the class itself.

That comment is a direct reflection of my upbringing. Something which I have been learning about and trying to change.

A couple of weeks ago I wrote briefly about learning. About taking a step back to learn from an experience.

This time is deeper than that. This is about understanding you. Understanding that there will be things that you do, or say. Or things that you believe because of something you learnt earlier in life.

For example,

When I was a younger, my mother had always told me

“Boy, make sure you peel those Kumara’s properly. You can’t eat the skin”.

Now, for no reason at all I have always until recently thought that to peel a kumara before you eat it is simply thing to do. It was not until almost a year ago, I was visiting a friend who had invited my wife and I for dinner. I decided to give her a hand and offered to prepare the kumara. She accepted the offer, but before long stopped me in shock.

“What are you doing? Why are you peeling them? The skin is the most nutritious bit?”

It was that moment, that I realized what I was told as a child was purely a matter of opinion. An opinion Justified because that’s how my mother preferred to eat Kumara. Looking back now, there are so many things which I now know are a matter of preference or opinion. Which, as a child I treated as gospel. As we grow, we all established these understandings that until you question will be all you know.

It was as a child, before I even knew what yoga was, that I was already set up to fail in that moment.

No disrespect to my mother, she brought me up the best way she knew how. And, she did a pretty good job. No, this falls back on me.

I had put the important things aside…


To discover.

To try.

To develop your own opinion and experiences.

It is not easy to accept that you are wrong. It is even harder to accept that you have been wrong your entire life. But, what is harder than all of that, is to be open minded. To allow yourself to continue learn.

That following Sunday I was the Trainer scheduled to take open gym from 1 until 3pm. Our Yoga class starts at 3pm. After sitting in the member’s area for almost the first 15mins of the class, I decided to take my own advice. I grabbed a mat and joined in.

I wasn’t good. Honestly, I was quite average.

But, I will be going again this weekend. And as many of the lads as I can convince will be joining me too.

The world is changing.

You don’t want to be left behind.

Michael Gillum
There is no need to beat yourself up.

You are allowed to be proud of yourself.

Being proud doesn’t mean telling the world. But, a celebratory high-five, throwing your results up on the Pb board, or an Instagram pic are nothing to be ashamed of.

I am a firm believer in giving credit where it is due. Due when you have worked for it. That does not mean credit should not be given for what you would consider small, or insignificant progress. This is sometimes, where the most recognition is deserved, and often needed.

I recently put one of the girls I coach through a de-load week, concurrently with a small amount of testing. Often it can be hard to stay motivated and driven, training by yourself in isolation. I wanted to show her that she is progressing.

This particular day I had programmed that she ‘build to a heavy Clean & Jerk’. I had also said, that if she missed a weight she is to stop.

She sent me a video of her last successful lift which was in fact her current best to date…

“That 75kg Clean was so easy! Well-done”

She then replied…

“Well done? That was so bad”.

I laughed, and replied…

“So bad, are you wasted? Look at how much faster you stand up. Last time you cleaned that weight it almost crushed you. Look at the control you have of your knees and, how up right you are when you receive the weight as you stand. Not to mentioned the fact you are not using a lifting belt”.

No reply. But, I knew she would now be watching the video, over and over again.

“There is huge improvement, you should be stoked”.

I left it at that until later that afternoon, when I received a response…

“Going from what you’ve said about today’s training, you have helped me realise not to be so hard on myself. To be honest I was pretty disappointed with today’s training before I spoke with you".

It is easy to feel like a failure. To feel like you are stuck at a standstill.

We can thank social media for that.

It is so easy to be engrossed in the idea that you are not good enough when you compare yourself to the elite.

And don’t read this, thinking ‘I don’t compare myself, I am an individual'.

That’s bullshit! your subconscious does it for you.

Take a look at your Facebook newsfeed. Your feed is a direct reflection of the crap you indulge in.

Facebook works like this…

If you read something, Facebook takes note of that. If you watch a video, Facebook notes that down too. If you even stop on a post Facebook records it. Do you not wonder why you rarely, if ever see posts of sports you don’t follow? Have you never wondered why your husband or wife, boyfriend or girlfriend have a completely different feed? it’s a direct reflection of your interests.

The only reason you are disappointed is because you are comparing yourself to some elite athlete.

Have you ever compared yourself, to yourself?

At the end of the day you are trying to do yourself one better. You are trying to beat the old you. To improve from where you were a week ago. To look back at the younger version of yourself and laugh.

Yesterday I posted a video to my brother’s timeline of the first time he completed a Ring Muscle Up. Knowing that he can now do multiple with a much better movement pattern, he was stoked!

I remember listening to Matthew McConaughey, who said it best…

“I need 3 things. One is something to look up to. The second is something to look forward to, and another is someone to chase.

… My hero, that’s who I chase. When I was 15 years old I had a very important person say to me, who’s ya hero? I said I don’t know, give me a couple of weeks. A few weeks later that same person came up to me and said, who’s ya hero? I said you know what, its me, in ten years from now. So, I turned 25, that same person came to me and said, so are you a hero? I replied, not even close. No, my hero’s me at 35. So, every day my hero is always 10 years away. I’m never going to be my hero. I’m not going to attain that. But that’s fine with me, because that keeps me with someone to chase.

… To that I say alright, alright, alright”

Every small step, is one step closer to a better you.

The key is to step forward, and to be proud of each and every step.

Pic: Regionals 2013, where it really began.

Michael Gillum
You need to understand the sacrifice that is involved.

You need to understand the responsibility of the commitments that you have accepted. And that it's ok.

I have had this conversation with the same person more than once now. Each time the topic has come up, we get well distracted from what we are meant to be doing. Its easy to see so many examples, and I feel like each time one of us brings it up, the material is so new.

… “Speaking of distractions, did Kathy (not her actual name) tell you that she is going away this weekend?”

“Yeah, she also told me that she is doing another competition soon, that she will be away with work next week, for most of the week, and that her youngest has school camp in two weeks”.

“Haha, how is she going to be ready for the Open?”

“She will be as ready as she has chosen to be. As ready as the commitments that she has made will allow. And that’s fine”

Generally, here is where the conversation ends.

As humans, apart of society we have lives. We have, and make commitments and there is nothing wrong with that.

Nothing at all.

What is wrong is when we lie to ourselves. When we make goals only to let ourselves down, not once or twice but on a regular basis.

We all sub-consciously choose to make things a priority. Whether you like it or not if something is more important to you than something else you will put more time, effort and energy into that thing.

Here is an example…

Leading into the 2017 New Zealand Team Nationals, the Team Nationals competition was without question my priority. This had significant consequences which I knew, and I was willing to accept. I have set myself a goal for Regionals next year, which during the lead up to Nationals I reluctantly and temporarily put to the side. Not because that’s what I wanted, but because my goal was no longer at the top of the peaking order. And although I was focused and consciously I wanted to train, I would often find myself distracted during training, or not training at all.

But that’s ok. That’s a decision I made. A decision which I consciously made, which I knew the consequence of. And that I knew meant I had to sacrifice something.

If you really want to do something, you will.

But, you must be willing to put things aside.

You must be willing to accept the consequence of your decisions, which you may or may not like.

That may mean you don’t visit friends or family. That you don’t get to go to the beach or the movies with your friends. That you cannot afford new training shoes, or you end up working late, well after the rest of the office have gone home.

And that’s ok.

Here’s a classic …

“Nah, I can’t afford to!”

Yes, you can.

You just don’t want to. And, that’s fine. You don’t need to make an excuse, accept the priorities you have and the sacrifices that go along with it.

Be happy with the commitments you make. You made them.

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Michael Gillum
You can always learn more.

I am not talking about the world, or the things that surround you.

I mean learning about yourself.

Learning about what you are capable of. What you could influence, both by thought and with intent, or sub-consciously without consideration or motive.

Last weekend I competed at the Torian Pro. A competition hosted in Australia, which I had wanted to attend for some time. One which I would call, one of Australia’s best, most fierce competitions.

Only, this time was different.

This time I had a different focus, to learn.

Friday before the competition a friend said to me…

“You are a shark swimming around in the tank looking for the weak ones to pick off. I’m not talking about being a shark anymore. That’s what you are. I’m talking about learning that you don’t have to bite everyone in the tank, just because you can. Not when you could be swimming towards the real goal”.

I had to really think about what she had said.

See, she is the kind of friend who will tell you what you need to hear, whether you like it or not.

I really took the time to read into the comment, intended or not, it hit the spot.

JT, owner of UndergroundRX picked me up from the Brisbane Airport and immediately we got talking.

“So do you understand what she is saying?”

I looked at JT, careful with my answer…

“Yes. I guess I have never really taken the time to slow down. I have always competed the same way. I have always been extremely determined to succeed both on the competition floor and beyond. So determined that I had never considered how it could have a negative impact on me. I have never really considered the outcome of an ego and how that can affect not only those around me, but also myself.”

“Ego, you understand the analogy then?”


Monday following the competition that same friend sent me this…

“But, just a pinch too much and they become the deadliest poison. Pride is like that. Too little and a man has no sense of self-worth. The world would wear him down to dust. Too much and he becomes arrogant, vein and boastful. But, just enough and he is the man to walk mountains with”.

-       David Gemmel

This weekend, as best I could, I took the time to learn. To watch others around me, and to take a step back, to be careful with how I acted and what I said.

Whether perceived that way or not, I learned much more than I had intended.

I had never thought I’d learn what I did.

However, the key here is not what I learnt.

It is the fact that I did.

That you too should one day, not every day, but at some point in time. Take an opportunity to learn. Change your approach. Change your perspective. Take a step away and see what you learn.

You will be overwhelmed.

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Michael Gillum
Some of you will hate this...

This may even piss you off.

Hopefully you can look past that and see the moral of the story.

After TheBulletin last week I was approached by one of our members who was rather intrigued by the story I had written. They also asked about the Torian Pro, which I am competition in this coming weekend. That got me thinking…

“Hey, you should enter that competition coming up in January”

they replied...

“Nah, I’m not really into competing”


Let’s be honest…

CrossFit, at a competitive level is hard work. It is time consuming. It directly effects your relationship with your family, your friends and your colleagues. It is expensive, and it can have both negative and positive effects on you personally.

Yet, we few who love to compete continue to get out on the floor and destroy ourselves.

Why not do CrossFit purely for the health and fitness benefits?

Because, the reason I do CrossFit is to compete.

I find training hard, tedious and somewhat stressful. I would love to spend my time competing every weekend.

Yes, I know…

 “You should enjoy the process”

“Fitness is a life long journey, do not rush it”

“Training is where the magic happens”

And, I truly believe all of that.

But, I really do get a kick out of competing, in a team or by myself it doesn’t matter. I love being out on the floor, knowing that I only get one shot. That I am here to test all the hard work that I have put in. I love the pressure. I love the chance to take a risk, and to put it on the line, knowing that no one is going to save me, and no one is going to do it for me. It is all on me. This is chance for me to fail, and know that it doesn’t matter, because I did my best. A chance to push my own boundaries, and go beyond what I ever would during training. A chance to push myself far beyond what I thought I was capable of, an opportunity to reach my goals.

I understand that is not for everyone.

I realise that there are very few people that feel this way about competing, and majority of the time people who are seen competing at competitions are peer pressured into the situation by someone with similar views to me.

Those people who are externally motivated to compete may or may not enjoy the experience. They may infact hate it, but I can promise you 9 out of 10 will tell you that it was a good experience which they are glad they tried.

There is absolutely nothing wrong with that.

There is nothing wrong with loving training but never entering a competition. It’s not for everyone.

I get that.

What is more important is understanding why.

Why you do what you do. Why you turn up each time. Why you go out of your way and spend your hard-earned money.

Whatever your reason is, awesome. Hold onto it tightly. Make sure you tell people about it, and help them find their why. You do not have to agree why, but you should agree that you can do it together for a healthier, happier you.

Michael Gillum
"Hey Fatty! You can't do that, hahaha"

That's rough.

And a word that I genuinely hate. One which I think no one deserves to be called, no matter the reason.

I got caught in quite a deep, heart felt conversation this week. It is not often I am told a story that really gets to me. One that reminds me why every day I work like a slave.

This particular story was one which really did remind me why.

“Hey Gilly, how is my son doing?”

“Ahhh? I believe he is doing well. I mean I have not taken the teens class for a while now, but the Trainers have not mentioned anything, and of what I see he is progressing well and always seems to post some pretty good scores up on the board. Should I be concerned?”

“No. I was just curious, I know he sometimes feels like he is struggling, and I know he often would rather stay home than come to CrossFit. I know that at school his fellow students call him ‘Fatty’ and he often struggles to stay motivated…

Hey do you know what though, you know what is really cool. Earlier this week he proved them all wrong. They had a gym class, which I understand must have been a skills class. The Teacher asked the group to do either a Handstand or a Handstand push up I’m cannot be sure. However, my boy was the only one to put his hand up, and upside down he went. To the shock of the entire class he did what the teacher, who I imagine had assumed no one could do, a Handstand pushup. That day he came home stoked. He was absolutely wrapped, he had something over them. Not something negative, but something he had worked hard for and could do which no one else could”.

“Wow! That’s the kind of story which is why I genuinely want to help people. To help people achieve things that not only they, but others don’t think they can do. To help them succeed at life. To make the uncomfortable, comfortable.”

I know my approach to help people can be harsh, and direct. And often I say things people do not want to hear, or to know. But the reality is, sometimes it takes exactly that to change your life for the better.

I will always remember being bullied in school myself. The feeling of failure. Knowing that every day without doubt one of those boys would say something that would hurt me.

I eventually found myself in the principal’s office and, I am truly thankful for what he said…

“I am not going to do anything about those boys. I am not going to help you. Instead, you are going to help yourself. You are going to man up and take it on as a challenge. One day, you will look back at your years at school thankful for the experience. One day those boys will look to you as their boss, as their successor and they will ask you for help. It will be up to you then, to be the better person and to help them.”

Four and a half years later, as a second Lieutenant at 2 Wksp Coy, a junior soldier came to me to ask for help. A solider who 4 and a half years earlier had bullied me at school.

Yes Ironic, but proof that whether what my principal at the time had said was merely to get me out of his office or not, that it is up to you to put yourself in the right environment, on the right path, with the right support to achieve what you are truly capable of.

I hope one day that the boy in our teens class can do the same. Can one day help those boys who bully him. To endure the feeling of success that comes with it.

For now, I am stoked he has had the small, but massive achievement which has shown him a speck of light at the end of the tunnel. Enough light that will drive him to succeed not out of fear, but because he wants to.

Because he is capable of whatever he really wants

Michael Gillum