Here to share some birthday 'wisdom' with you.

Read time: 5 minutes

Jesus, Mary, and Joseph, how the hell do I turn 35 today!

It only seems like yesterday that I was a lanky teenager who loved playing sports and hiding socks underneath my bed.

Mums of teenage boys will know what I mean.

We're disgusting 😂

I've no idea what I'm going to do. I contemplated staying at a 5-star hotel and giving myself the celeb treatment, but in all honesty, I'm probably going to grab a pizza, take stock of what I'm truly grateful for in life, write out a BIG goal to hit by 36, video call my mum, and work until midnight.

Rock and f*cking roll eh 🤘🏻😂

I'm so damn close to getting my new app ready for testing, so I am more than happy to spend my birthday working on a business that's going to change my life.

With this week's newsletter, I wanted to share a bit of earned 'wisdom' with you after 35 years of living. I use the word wisdom lightly 😂

Let's get stuck into them...

1. To nobody's surprise, in at number one, prioritise your health over everything else in your life - zero exceptions! Yes, I appreciate that life gets busy, and it can be hard to commit at times fully, but I don't care. Gez, I've become a bit of a bitch in my mid-thirties 😂 I say this because even though there's a 99% chance that I haven't met you, I still care about you, and I want what's best for you, and that starts and ends with your health. If all you can give is a 10-minute workout, then give it. Don't think about what you can't do; focus on what you CAN do. Life is too short and precious to shortchange yourself with anything else.
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2. Tell those closest to you how much they mean to you more often. This is something I'm not very good at, but it's something I'm taking the time and effort to get better at.
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3. Tell those whom you don't really care for that much to piss off haha. The polar opposite of the last one. Ok, I don't actually want you to do that, but you shouldn't be afraid to cut ties, or at the very least step away from those who don't really add much to your life. If someone is a pure energy drainer, and all you do is give to them, that's bad news.
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4. Build a supportive environment around you, because you're gonna need it when life gets really hard, and it always gets really hard! In the current age of Tech and AI, finding your tribe has never been more important. If it weren't for the people I have around me, the last few months of my life would have been 1000% harder. I include my fantastic clients in that as well. You know who you are 🫡
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5. Don't ignore the inner work. Your mind is strong until you realise it isn't. You've got to be in a constant state of learning, pushing yourself mentally, and adapting to the world around you so you can turn up as your best version. For some of us, that could look like a 27km obstacle course race through the Andoran mountains, and for others it's therapy, or in my case... both 🙃
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6. Alcohol steals time from your life. I was listening to a podcast a few years ago, and this very successful lady in her 80s dropped that line, and it changed my perspective on boozing. All those hangover days add up.
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7. Talking of the mind, do hard things and do them often. The modern world has made the vast majority of people soft. Think about the sh*t our grandparents and great-grandparents had to deal with daily in comparison to today. In terms of resilience, they're miles ahead of your average person today. While you can't replicate their conditions, you can, however, put yourself into situations that make you uncomfortable, and on the other side of discomfort is growth. This is the main reason I do Spartan races and go so hard in the gym. Not to impress anyone, but to prove to myself that I'm comfortable living in the discomfort! It's life-changing.
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8. Don't lose sight of why you are doing what you're doing. I've been guilty of this in the past, and a lot of the people I speak to are equally as guilty. Being goal-focused, rather than process-focused, causes life to fly by you. So take note to remind yourself WHY you are striving towards something.
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9. Burpees are a stinking pile of dog sh*t and do nothing but inflict misery and injury on 95% of people who do them! 😂
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10. Strength train 3x per week for a minimum of 30 minutes. If you can do this, you'll be doing better than 90% of others.
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11. Unless you're a Hollywood star, and I coach one of them, people don't give a flying f*ck what you're doing. So you being afraid of what they think is nonsense. People are too self-absorbed in their own lives to notice what you're doing. So do the damn thing!
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12. Do NOT ignore your mobility work. Yeah, being strong is great, but it ain't worth sh*t if you can't scratch your arse or touch your knees. If you want to live a long, independent life, mobility has to be a priority.
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13. Building strength is crucial as you age, but developing muscular power is the true key to longevity. You do this through plyometric-style training and developing your ability to produce force quickly. Falls kill old people, so having the ability to stop yourself from cracking your head on the floor can literally be life-saving as you age.
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14. Aim to consume 1.5- 2 g of protein per KG of lean bodyweight. It's hands down the most important macronutrient around and has a long list of benefits. Ladies, this is especially important for you as you age.
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15. 10-20g creatine per day. Creatine has transitioned from a bodybuilding supplement to a legitimate longevity supplement. Get on the creatine train!
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16. Talking of supplements, three that I highly recommend are collagen, omega-3, and magnesium glycinate. Better sleep, less inflammation, and better skin.
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17. Do more stuff that makes you forget about your phone.
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18. But talking of your phone, and tech in general, you gotta get with the times and adopt Artificial Intelligence. Yep, AI is here to stay, and I truly believe it's a moment in time like the creation of the internet, or the iPhone, or clean water. The world as we know it will never be the same again, so best make the most of it, eh.
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19. Dance like nobody is watching. If you're someone who isn't overly confident with dancing, then number 27 will help 👀
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20. DO NOT SKIP YOUR WARM UP! And 5 minutes on the treadmill isn't a warm-up, ok? Yeah, you might get away with it for a period of time, and to be honest, you may never get injured because of it, but I'm telling you now that one of two things is guaranteed to happen. Your performance will be hampered, and you might get hurt. Mobilise, activate, and be intentional.
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2. Talking of warm-ups, if you really want to perform better in the gym, especially with your big compound lifts, finish your warm-up by prepping your CNS with explosive movements. An example is a few explosive kettlebell swings before you deadlift. Or medicine ball slams before pull-ups.
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22. Heed the advice only from those who have travelled the path you're walking and ignore the detractors. Have you noticed how hate comes from the bottom up?
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23. Walking is the most underrated health and performance habit around. I've lost count of how many times I've told a new client, or just someone seeking advice, to walk more. You'll be hard-pressed to find more bang for your buck than the humble walk. You burn more energy, you regulate your blood sugar better, and you clear your mind, and about a million other things. So yeah, walk more.
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24. Realise that asking for help couldn't be further from weak, and in fact, in my opinion, is one of the strongest and most confident things you can do. I used to be afraid of help. I grew up as the tall, broad-shouldered lad who hid his emotions and refused help so as not to burden the lives of others. Even after dropping £3.5k on one mentorship and over £10k on another, I still struggled to ask for help. Now, I see it as disrespectful if I don't ask for help when I need it. If you need help with something, maybe it's your health, don't be afraid to seek out help. It will probably be the very thing that changes your life forever.
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25. Limit your alcohol to a couple of times per month. I love boozing and spent the majority of my 20s pissed. Do I regret it? No. Would I do it again? Heck yeah. Can I do the same now? Hell no! By all means, have your drink and enjoy it, but if you're serious about your health, make it an infrequent habit.
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26. Copy my sleep stack for the best night's sleep! Earplugs, nose strip, eye mask, mouth tape, blue light glasses, glycine, and magnesium glycinate. I'll be expecting a thank-you message soon 😴
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27. Protect your time, energy, and health like the 3 valuable assets that they are.
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28. Find an active hobby or hobbies that make staying active easy. The less effort you can put into your health, the better. And I mean that in the best way possible.
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29. Take magic mushrooms at least once in your life because they're awesome 😂 I think everyone should experience them at least once.
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30. Say no more often and say it guilt-free. Roy Keane, arguably Ireland's greatest sports star, said something on a podcast a couple of years ago that really stuck with me, and I'm forever saying it to others. "No is a sentence". Simple, yet absolutely brilliant.
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31. Do more stuff solo. Now, I'm not telling you to ditch your family and friends, but take yourself out for a coffee date and sit with your own thoughts. I used to feel like a bit of a loser doing stuff like that previously, with the idea of taking myself out for dinner a massive no-no. But life changes and so do you, which is why I had a cracking solo date night on Saturday.

32. I know it's not possible for everyone, but finding your passion and turning it into a career is life-changing. I'm so grateful that I don't really have a 'job', it's more of a hobby that pays me well ha. I love helping people! There's a reason why I'm on my laptop until 11 pm most nights. One because I'm newly single, and second because I genuinely love what I do.

33. Eat enough fibre! It's gained a lot of hype recently, and for good reason, it's kinda become the new protein lately. Aim to eat 30-35g per day. It's a lifesaver.

34. Focus on experiences over materialistic stuff. Yeah, the nice bag or watch is nice, and don't get me wrong, I plan on buying myself a nice Rolex at some stage in my life, but creating memorable experiences with those you care about the most is what life is really all about.

35. And the last one, celebrate yourself! It's easy to get swept up in life, especially if you've got a family to look after, and you forget to give yourself some credit for how far you've come. Again, something I'm more guilty than most for doing. So give yourself a god damn pat on the back!

Right, that's me done. I've got a few client calls and some workout programmes to update. Then I'm off to go smash a huge leg session in the gym, so I'm ready for that pizza I mentioned 🍕

Have a great week.

Oh, and let me know which of the 35 you enjoyed the most.

Catch you soon.

Mark

Quote for the day

Mark Gray

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P.S. Whenever you’re ready, here are a few ways I can help you:
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1. ​My NEW sleep ebook is live — and yours free. If you’re tired of feeling tired, this guide breaks down how to fix your sleep and boost energy, focus, and recovery. Grab your copy by clicking here now.​
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2. ​The Paradigm Project: Want to get strong, lean, and energised — without burning out? If you’re an ambitious entrepreneur or professional who wants results without wasting time, find out more about my 1-1 coaching here.​
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3. ​My Ultimate Health Guide: Grab a FREE copy of my Ultimate Health Guide that gives you simple, proven strategies to take control of your health and performance today by clicking here now.

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Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.