Hey everyone, Vancouver Radio, how an earth you doing. It is the end of 2019, we're going into 2020.

Depend on where you are, where, when you are listening to this, it doesn't matter reflection so in previous years I've reflected on my year I've said right this year

This is what I've learned and this is what I'm going to change next year and I've usually had quite a few

points and quite a few reflections and this year I don't actually have a lot to say and I think it's because I'm in quite a good place.

I'm seriously excited about the prospect of becoming a dad. I'm trying to change and optimize and manipulate my lifestyle so that I am 100%

ready. I'm already trying to optimize my work. I'm already trying to optimize my training.

I'm basically trying to optimize my training I'm basically trying to do

basically the minimal effective dose on everything in my life so I'm buying back time

wherever possible I don't want to spend any more time on something than I have to to get the outcome.

And I think this is what I've learned through 2019. I've really broken down everything I've been doing and I've been reflecting on energy

that I'm placing on things where I'm not getting the outcome that I expect. So in my training I was quite often putting

emphasis on a little bit of extra weight training and actually I wasn't getting any extra benefit.

Like I was trying to push for a little bit of

muscle building where possible but I wasn't training for muscle like really

properly I was basically training for maintenance because of my frequency wasn't high enough

so instead of doing the extra work just do the work that I need to do to maintain my

muscle mass and look good and then the rest of the time I can focus on a bit of other stuff that I wanted to do like I'm going to take up

racketball with my brother in the new year I want to try a different sport I've played squash before but there's a racquetball club around the

around the corner it's got you know a little set up for beginners and stuff and just

want to try something new I have been struggling to give up rugby because I've been missing the challenge and or I thought I would miss the challenge and actually I've started to do to do that this year I've played a lot

less than I usually would and I've kind of tried to slowly distance myself from rugby to see

how it would feel and the reality is I just need different kind of stimulus is I just need to

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