Welcome to our articles page! It's where we will share interesting, thought provoking and fun items from around the world as well as those written by be free team members.

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Other publications:

16/11/17 - "Fun and why you should take it seriously" article published by PTA Global

09/08/17 -"The ability to connect and where it can take you" article published by PTA Global

14/06/17 - "Why a “knee” is rarely a knee" article published by PTA Global

03/05/17 - "Why variety makes everything better" article published by PTA Global

17/01/17 - "Do you even hang bro?" article published by PTA Australia

16/11/16 - "Change your thought patterns to change your physical patterns" article published by PTA Global

21/11/16 - "Do you program personal training sessions with novelty?" articlepublished by PTA Australia

May 2016 - "Authenticity - personal insights for success" webinar published by Personal Trainers Council of New Zealand

Five things I learned quickly from an intense life

Five weeks ago George, my new baby son arrived in the world. He joined his older brother Henry, 15 months, and sister Emma, three and a half years, and made our family into five members. When you are a business owner, have a client base that needs constant attention, and are an educator writing presentations for online publications and conferences, having three kids under three and a half presents an interesting scenario for life. It requires you to adapt. Really quick!

So what have I learned so far? Here are my top five laws to survive and thrive, or indeed for ‘surthrival’:

Be a team
Those people around you are awesome. At home and at work. Realise this and work together. No separating your jobs and getting those done. Be a fluid unit, able to ebb and flow. Pick up the slack when your team mates are struggling and ask for help when you are. All the usual rules need to be put to one side, at least temporarily, and if something needs to be done, don’t say “oh that’s his/her job”. If it doesn’t impact your day negatively, ie you would end up late for an important meeting at work, then step up and get it done. PS The irony of how successful businesses and sports teams run is not lost here. Is your home and workplace like this?

Appreciate each other
It’s so easy in the intensity of life and the focus on the huge list of things to do, just to maintain ‘normal’, to forget who that person is around you; their unique and incredible gifts; their skills; their love; their sense of humour; their ‘best friendship’. They can become that person who’s simply doing all that stuff you can’t do right now, working through the list with you. Sure, you’re an amazing team, but you’re more than this…remember? Think of three things that you love about them, why you got together for example, and voice them at a time that seems so far away from this. Your partner has the same love for this time as you do. Transport yourself into those emotions and it’s a momentary ‘reconnect’ that you two alone, share. Then get straight back and deal with that vomit and mess!

Be empathetic
So life’s intense. No room for anything else. Just survival. Almost. So much on your plate. Others problems seem so miniscule by comparison to what you’re dealing with, right? WRONG! Remember everyone has their “stuff” and just because it doesn’t seem as massive as what’s going on in your life, doesn’t mean it’s not feeling that way for them. Their issues remain as important as always. Be kind. Be patient. Be compassionate. Listen. Understand. Don’t get lost in your life. Be a good person. It keeps you connected to reality, to your friends and colleagues and allows you to take a rest from your own world. It’s good for you too! And guess what? They’ll follow your example and listen right back.

Enjoy the moment(s)
Just like appreciating your partner, it’s as important to reflect, however momentarily, on the joy of your life right now. The seeming responsibility and volume of work can appear to some as burden. Our beliefs shape our reality. Rather than burden, I choose to believe that the more you have in your life – children, business, career, friends, meetings – the greater your foundation. In other words, these things don’t make you weak. They make you stronger. In that mindset, you will get even more from that snuffle of your baby, joyful smile of your toddler, cheeky laugh of your three year old, loving embrace of your partner, intelligence of your work colleague, commitment of your client or inspiration from a student. Take a breath and absorb how cool it is that you have all this in your life and enjoy each little thing, if only for a moment. You have no idea how much good this is doing you.

Nourish yourself
This is immense! At these times in your life, it’s easy to forget you matter. Your focus is on making sure everyone gets what they need. That often leaves no time for you. You’ve heard it before, but I’ll repeat it – you have to take time out for you. My bolthole is a run at the beach. Not every day, but two or three little escapes in a week. It seems harsh to say to your family “I’ll be back in an hour” when all sorts of chaos is happening. But you simply must do it. First, you are nourishing body, mind and emotions. This means you, as an entire being, are refilling that cup of energy, of you, that is so great at managing everything else. You are then so much more efficient for the rest of the week. You’ve given back to yourself. Second, those little ones are in theta brain waves until seven years old. In other words, they are downloading everything for seven years – your opinions, habits, humour, work ethic – everything! What do you want them to have in later life? An appreciation and respect for themselves and their health and longevity. Or an instilled belief that everyone else is more important? Third, you set the example for those around you – friends, colleagues – to live a balanced life. Be an example for your circumstances and not an apparent victim of them. And ensure those around you nourish themselves too.

Life is intense. Sometimes it goes beyond that. But your surthrival depends on these five things plus a liberal scattering of hugs and laughter. Enjoy! JP

John Polley (JP) is a movement coach, physical therapist, author,educator and mentor in the health, fitness and wellness industry based at his studio ‘be free movement, lifestyle, wellness’ in Perth, Western Australia. You can contact him on