You see it wasn’t my fault.

We were playing Thailand in their home stadium.

All I did was take a run towards the opposition line, stick out my right hand a little too far and then I heard and felt something gross happen…

…a pop and tearing sound came first, then I noticed my right hand felt out of place. I hit the ground and didn’t get up.

As I was assisted off the field, I knew my chances of making the team again were slim. I had broken bones in both my hand and wrist during that Asian Rugby 7s championship game.

Traveling home in the airport taxi, I felt sorry for myself – sport was the only reason I was in Asia.

I questioned myself, “What will you do now Evro?”

Naturally, I did what most people would do.

I suppressed my feelings hoping they would go away and decided to “live a little” – I ate a lot, partied hard and even drank way too much.

3 months went by – I continued to drown my sorrows by “living a little” and the team went on without me.

The time came for the Division 1 Asian Rugby Championship grand final and our team was favored to win. Of course, when the final whistle blew, they lived up to the hype.

Our team celebrated, high fived and hugged each other around the trophy.

I, however, watched on with mixed emotions – happy for our team but sad (read: devastated) that I wasn’t on the field with them.

Then a thought crossed my mind, “Is it too late to get back to how I was?”

One of my good mates Daz noticed I was bummed out and sat next to me. He knew what I was thinking.

“Bro, maybe you should talk to Coach. Get some tips and get back in the team.”

Back on the field, the media took photos as my teammates continued to celebrate.

FOMO (fear of missing out) hit hard.

I wanted to get back to my best – but I needed help – I was in a rut and couldn’t think straight.

The next week at training practice I arrived early to speak to Coach.

I took a breath.

Although I was still felt stuck – and even worst, feared rejection at the next team selections – I swallowed my pride and took a chance on Daz’s advice.

“Coach, I want to make the team again. What can I do to get back to my best?”

He smiled, rubbed his head and began to speak.

“Ok, here’s three foundational principles you can do…

…The first thing you need to do is get your mind right. Sharpen your mindset with these 5 mindset activities and you’ll shoot down any goal you want. Don’t get caught in your head either – you gotta take action as well.”

I wrote down the mindset activities.

“Yup, ok, fair enough coach, what else can I do?”

He hit me on my stomach fat and continued to speak, “You are what you eat Evro. Rubbish in equals rubbish out. That’s why you’ve packed on the fat.”

“You think you know nutrition? Do yourself a favor and follow these 5 nutrition habits…”

As he rattled them off, I wrote them down.

“…And how about exercise?”

“If want to have a shot at the next tournament, here’s two things you must do:

1/ Success leaves clues. Study the best in the world and do what they’ve done!

2/ Focus on the basics – movement patterns like squats, lunges, push, pull and twist motions. Here’s some things you can do Monday to Friday…”

Then as I wrote down what he said, a surge of energy washed over and I became ready to make my come back.

The next morning I jumped on the scales.

“94kg…oh man..…14kg to lose…”

I looked in the mirror, rubbed my face and spoke to myself, “Evro, you’ve only got 12 weeks mate… are these 3 foundational principles even going to work?!”

I sat at my breakfast table and flipped over an old newspaper. Our team was featured on the cover of the sports section.

“It’s a message!! Let’s do this!”

Then and there, I decided to follow coach’s advice on nutrition habits and exercise, and committed to doing my mindset activities.

The first two weeks nothing happened – except my lungs were burning up after cardio and I felt sore every day from the gym. In saying that, the nutrition tips were a good change, I didn’t mind doing those.

At week three my girlfriend started to notice what I was doing and hit me with little comments here and there – just enough to feel anger build up inside.

“Who you trying to impress?” or, “Don’t change, I love your muffin tops..haha”

I ignored her comments and pushed on.

But, she wasn’t the only harsh critic – my own inner voice was tormenting me as well.

“You should be better than this by now…You won’t stick to this…You’re wasting your time…”

While I struggled immensely with my inner “hater”, I trusted in coach’s 3 foundational principles.

Finally, in week 5 I remember getting out of the shower and looking in the mirror. Muscles and abs started to show. I felt encouraged.

That week was the beginning of a good run. My girlfriend stopped squeezing my “love handles” and instead started to encourage me,

“How’s my champ doing?” and, “Woo! Looking good honey!”

She could see I wanted to get back to who I was.

As the tournament draw near, random people in the streets would often stop me to ask questions,

“Are you still in the team?”
“When are you playing again?

Although inside I felt deeply ashamed of not being apart of the Division 1 championship winning team, I puffed my chest proud and with a smile replied, “Soon!”

12 weeks came and went.

I dropped almost 11kg and was feeling fit.

But, I had unfinished business. I had to make the team.

Training camp started and boy was it tough!

The daily double and triple training sessions were taking its toll and I battled through camp – muscles ached, feet were sore, my back and hips were stiff. I slept most of my downtime to recover, revised my mindset activity notes where I could and stuck to my nutrition habits I’d been working hard on.

I can’t remember much else from that training camp – or even the final team selection meeting – but I will always remember coach saying these two words to me as we travelled together on the team bus towards the airport,

“Evro’s back!”

That year went on to be a great year! I got over my fear of rejection, I beat my inner “hater” and I was back to my best – no more rut!

To top it off, we won 2 Asian Rugby 7s Plate Championships back-to-back – and of course, I had no more FOMO – I was back holding the trophy with the team.

Oh and I look fitter now as well.

After our season was done, people asked me for help on how I did it. Naturally, I told them about the 3 foundational principles and I added my own experiences to the advice as well.

Later, I modified it for everyday people to use in their journey towards achieving their health and fitness goals.

I called it the First Five Fitness Program.

First Five Fitness Program is only $45 USD

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