We all carry traits that were shaped by the way we were raised. Some lessons stay with us for life, and without even realising it, we begin passing them on to our own children. One trait I am especially proud of is respect. It was something my parents drilled into me and my siblings from a young age. It shaped how we carried ourselves, how we spoke to people, and how we approached the world. In a time where genuine respect is becoming less common, I want my daughter to see it lived out daily. One simple rule I hold onto, for example, is calling someone on their birthday. Not a message. Not a tag. A call. To me, that call shows appreciation, connection, and intention. Technology makes communication effortless, but it can also remove the human element if we let it. As parents, we get to decide which traits continue into the next generation. Some we inherited. Some we rebuilt. Some we want to strengthen with intention.

This month I want to focus on one thing that influences almost every part of my life: my breathing. I recently came across the Wim Hof breathing method. I have not tried it yet, but it sparked something for me. If I can learn to control my breath, I can learn to control my state. And if I can control my state, I can show up better as a father, a partner, and a man. So for this entire month, my challenge is simple: Train my breath every day. Not complicated sessions. Just consistent awareness and deliberate practice. Breathing during movement. Breathing during stress. Breathing when I feel myself rushing. Breathing before I react. Breathing when I need clarity. Have you ever done breath work consistently?

It is natural to want to raise our kids with the best of what we learned from our parents, and also protect them from the parts that hurt us or shaped us in ways we did not want. Most fathers carry both. I grew up with an ambitious and successful father. He worked hard and provided a lot. But the cost was his presence. He was there, but often not there. So now, as a father myself, I have a deep desire to give my daughter the attention I never had. To be present, not just available. To show up in a way that makes her feel seen, supported, and valued. But lately I have been catching myself drifting into the same pattern I promised I would avoid. Getting immersed in work. Getting caught in tasks around the house. Letting moments with my daughter slip by because my mind is somewhere else. And it made me stop and ask: Am I truly being the present father I said I would be, or am I just telling myself I am? Presence does not require perfection. It requires intention. Even small moments count when we show up fully. ❓Have you ever caught yourself repeating patterns from your own childhood without meaning to? ❓What helps you stay present with your kids even on busy days?

During the COVID Hard Lockdown, I decided to join the herd and start running. It was something to do outdoors, a way to escape the cabin fever, and honestly a way to feel human again. What surprised me was not the running itself, but what it revealed. That was the season I learned how important mobility really is. Every tight hip, stiff ankle, and restricted movement showed up instantly. And it taught me very quickly that mobility is one of the biggest factors in both strength and longevity. To understand mobility, you have to look at the difference between muscle strength and usable strength. 💪🏻 Muscle strength looks good on paper. 🏃‍♂️‍➡️Usable strength is what lets you bend, lift, twist, squat, run, play with your kids, and move through life without feeling restricted or in pain. The older I get, the more I see that mobility is not optional. It shapes how well we train, how well we recover, and how capable we feel day to day. ⭐️This week’s challenge is simple⭐️ Ten minutes of mobility each day. Hips, shoulders, spine, ankles, whatever feels tight. Slow, controlled, intentional movement.

Lately I have been paying more attention to how staying hydrated affects the way I think and feel. It is surprising how something so simple can throw you off without you realising it. For a long time I misunderstood my body’s messaging. Whenever I felt a drop in energy or a sense of mental heaviness, I assumed it meant I needed coffee. What I thought was a caffeine craving was actually my body telling me I was thirsty. I never stopped to consider how much coffee can dehydrate the body. Coffee has its place, but using it instead of water was doing me a real disservice. Looking back, a lot of the fogginess, irritability, and lack of focus I felt on certain days had nothing to do with stress or sleep. Most of the time my body simply needed water. The signs were subtle, but they were there long before I felt thirsty. Once I became more intentional with hydration, especially on busy days or training days, I noticed a real shift. 🔥My mood improved. 🔥My focus sharpened. 🔥My energy felt more stable. Nothing dramatic, just the difference between feeling out of rhythm and feeling aligned. Today’s focus 🗓️ Drink a little more water than you usually do. Notice how your mind responds.