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Flight lesson #1

Today was my first hour of flying and it was HARD. Hard because everything is new. The walk around the plane is new. The check-lists at the start of the trip is new. Getting used to taking off and flying the plane is new. And most of all getting used the bumps and turbulence is old but extremely new in a little plane. Today’s lesson was on flight controls. Using the rudder, flaps, ailerons and trim. Gosh, there was so much going around in my head and not to mention feeling sick for half the day. Nevertheless, I am going to get my PPL.

#aviation #flightlessons

Day 1 #5am

Today I am starting my 5am practice. It also happens to be the day that I need to drive to Katanning which is a few hundred kilometers away but! It starts today. I have done this practice before but it just hasn’t stuck. The weekends have interrupted this habit. Sickness and on-call have played an important role. But most importantly, laziness and the desire to stay in bed and not do anything will be my main sticking point. I hope to write everyday. Blog about what I am thinking and what i’ve read or listened to. I am going to exercise and move in some way. I will also spend time with the boys before they go to school. My practice already is to intermittently rise early in the morning. This will be just a little more concrete and a test! Lets get nuts! Jonathan

#5amclub #habits

Focus

The greatest work that you will do in your life is when you are focussed. This work will be great because it will combine your gifts, your passion and your unwavering focus upon the goals ahead and the BIG vision that you casted before you embarked on this journey. You won’t care what your friends are saying about you or what they are doing with their time or money. But you will become obsessed with completing the task and achieving that goal you set yourself. Without realising this, when I was 19 and had just met my wife (then girlfriend), I set myself the goal to become a doctor. In my obsession, I stopped hanging out with my friends on the weekend and without thinking, gave up my summer to study for the medical entry exam. Combining my love of science and writing, my love of talking and communicating with people from diverse backgrounds and a steely resolve to become a doctor, I navigated myself through the exams, the interview process, medical school and finally achieved what I had set out to do, 6 years later! The biggest problem that I struggle with NOW is that of an obsession with “what other guy is doing”. This is my greatest source of anxiety and causes me to make stupid, silly and irrational decisions. The biggest problem with being unfocussed is how it derails you from reaching your intended destination. As a christian I believe that the evil one prowls around looking for those who can be easily distracted. I know this because I have been a victim many times. The verse that anchors me and is my north star is Hebrews 12:1-3 but particularly “let us throw off everything that hinders us and the sin that so easily entangles”. Here Paul recognises that there are things our lives that are hinder us from keeping our eyes on the “author and perfecter of our faith”. In our digital age, we can be constantly distracted and this shifts our eyes from our our perfect Father and Author and Creator of life to the menial and detrimental. My biggest lesson in focus is: Keep your eyes on Jesus Throw off everything that is distracting you -> for me this was an obsession with “the fear of missing out” Pursue wholeheartedly what God have given you: e.g. Jonathan + Husband + Father + Forgiven + Servant + Doctor Remember when your mind goes to something that may distract you, seek God, ask for his counsel Pray that God would help you to “see through distraction”

Leadership in 3 words: Make a difference

Robin Sharma Its hard to believe but I just lost a post I spent 30minutes writing in my attempt to blog every day. But it all comes down to this. Make a difference where you are, in whatever you are doing, choose to make a difference. Most might get by with simply turning up but don’t do that. Be the most enthusiastic person in the room. Study and become an expert in your field, no matter what you do. Serve more than is expected, give and collaborate more that is anticipated. As a doctor, this mindset has changed the way that I practice medicine and interact with my team and treat patients. It is my north star and the guiding principle for the way I choose to lead. Chasing up a result and calling a patient personally to reassure them -> that is making a difference Keeping your word and following through with a promise to a patient -> that is making a difference Calling a surgeon to arrange an urgent review and consult for young person with a problem that needs to be solved -> this is making a difference Spending time to really find out what is happening in a patients life and showing that you care -> that is making a difference

Study study study and practice practice practice

As doctors we often fall into autopilot after reaching the pinnacle of our fellowship exams, usually through a mixture of pure exhaustion and sheer relief to have passed this career hurdle.

But to truly make a difference in the lives of our patients and to carve out great achievements, the pursuit must continue.

Not long after I passed my general practice exam, two highly regarded doctors whom I work with and have be honoured with the Order of Australia for their selfless work and passion, gave me the same advice.

They both told to keep on learning, to keep my knowledge at expert level and to push the boundaries and keep on increasing my skill set. So this has become my pursuit. Study and practice. Learning new skills and making a difference in the lives of the people I encounter, interact with and treat as patients.

My encouragement to you: Become an expert Care more than is needed Find ways to improve your energy - sleep, eat and move purposefully Be the most enthusiastic person in the room Follow your passions and leverage your natural talents to achieve stunning success in helping others.

I cannot more highly recommend

Robin Sharma’s book “The Leader with no title”. It has been my favourite book of 2016 and easily one the best illustrated leadership books I have read.

#leadership #robin sharma #medicine

The best of me

I have confession to make, my family often doesn’t receive the best of me. I hate to admit it but all too often, the best of my abilities and my gifts are used at work for my patients and spent on my selfish pursuits. But God has been speaking to me lately about how I use my gifts and clarity upon how to used them to be a godly father and husband. I read this verse this morning and wrote the following thought in bold in my journal: 1 Peter 4:10 As each of you has received a gift (a particular spiritual talent, a gracious divine endowment), employ it for one another as [befits] good trustees of God's many-sided grace [faithful stewards of the extremely diverse powers and gifts granted to Christians by unmerited favour]. Kylie and boys should receive the very best of my gifts in encouragement, generosity and leadership Last week I wrote: Discover your GIFTS and leverage these with ALL of your TIME + ABILITY + STRENGTH for the glory of God Compelling over the last number of years, God has shown me so clearly the gifts that he has given me, mostly through the doors that he has opened in my life. The gift of leadership explains my drive, large vision and desire to make a difference but most importantly the ability to execute! The words that flow through my writing and in conversation highlight my strongest gifting, encouragement. Never before have I felt the supernatural ability to bring heaven down into a word of encouragement to friend, a downcast patient and through the screen as a piece of writing cuts straight into a reader heart. The overflow of blessing and great desire to fund and finance the kingdom and extend extreme kindness is the gift of generosity that God has instilled on my heart, a gifting I share with my wife. His desire is for these gifts to be “employed for one another”, that is to be used strengthen and bless my family and the body of christ. God’s will for my parenting is for me to uniquely use these beautiful gifts to build my boys up into generous, confident and loving servant leaders. He desires for me be deeply generous to Kylie in word and action, being responsive and considerate and leading our family with a great vision and making a profound difference to spread the Good news! Thank you.

#medicine #faith #bible #fatherhood

Weekend in pictures

There are few things happening at the moment hence my interesting #deskview

The boys in their cowboy outfits before our friends 1st birthday with a western theme

The Constant Investor by Alan Kohler is my absolute favourite way to relax on the weekend! Massive shout out to him for producing such a quality product in the podcasts, content and market analysis

And an awesome quote by Henry Ford, pertinent for those with ideas but no execution, something I am getting better at doing!

Hope you had a smashing weekend!

How distraction will kill your potential

There are so many things that I can do.Not everything would be beneficial. I know this because I am eternally distracted.One week ago our pastor and my mentor spoke about spiritual warfare, discouragement and the power of praising of God and speaking out his attributes.

The two biggest things that will lead to regret and not taking hold of opportunities and fulfilling my potential are:

The battlefield of my mind -> apathy, laziness, destructive habits and DISTRACTION! and Spiritual warfare -> EVIL disguised as voices of negativity and DISTRACTION

The greatest way the evil one conducts his work in the 21st century is through distraction. He does this using the framework of our ultimate connectedness, continuous desire for content and achievement and instant gratification.

Distracted people cannot fulfil God’s great purpose for their lives. Distracted people miss out on their children growing up, glued to their phones, devices but also their focus on achieving more and getting somewhere. Distracted people are driven my the fear of missing out #FOMO and money

I know this because I have been eternally distracted and fight this battle everyday.

But last week, broken by this thought and convicted by the spirit, I made a promise and begged God for forgiveness and asked him to empower me to make progress. I leant hard on this verse that was placed so strongly on my heart in this moment (only empowered by the spirit)

Psalm 18:30-33

As for God, his way is perfect: The Lord’s word is flawless; he shields all who take refuge in him. For who is God besides the Lord? And who is the Rock except our God? It is God who arms me with strength and keeps my way secure. He makes my feet like the feet of a deer; he causes me to stand on the heights.

God’s way is perfect. It doesn’t follow our human thoughts. Its much wider and lateral that we could imagine. More than that he promises that to shield us and help us ascend whilst he takes us on our way.

I resolved in my heart that if I truly trusted God and who he says he is, that he created me to do good works, that he had been faithful to use my gifts and talents to achieve more that I could have expected, that he would captain this ship and I would put my attention fully on those he has entrusted me to lead and love.

Very clearly in my mind I saw this:

The antidote to distraction is focus Razor sharp focus built into daily habits Daily habits + using your spiritual gift + passion through razor sharp focus x God’s ultimate power = STAGGERING IMPACT!

So: To be a godly and wise man -> I would read my bible and pray everyday

To build a beautifully strong marriage -> Kylie and I would engage everyday through our love languages

To raise amazing boys who love Jesus and fulfil their purpose -> I would talk/play to them daily and pray with them nightly and continue to watch for their interests as they grow

To build a healthy, strong and capable body -> I would focus my training and work towards goals (more on this later) and do move everyday!

To become a master at my craft of doctoring -> I would study chronic diseases, palliative care, dermatology, aged care and anaesthetics constantly and practice, practice, practice this

To become an interesting person -> I would commit myself to read everyday and learn new skills. In this case it is programming, an application called Ruby on Rails.

Live intentionally

Love God Love people

Give generously

Enjoy your health

The power and purpose of failure

Summary: Failure can be a powerful catalyst for self-examination and feedback on your life. In the right hands with the right mindset, failure can be a powerful catalyst to personal growth. Take home message: The purpose of failure is feedback. The power of failure is unlimited. Key beneficiaries: Those willing to step outside their comfort zone and willing to push forward past their…

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#exams #failure #medicine #personal development #success #work life balance

Critical habits #day 23 to 31

October 23rd to December 6th As the days rolled by and I didn’t enter my progress it became harder and harder to write. I learnt that consistency is the key aspect for my life! For my exercise, for my writing and for my continuing medical education, everything! It’s been exceptionally busy over the period above with board meetings, preparing for two speaking engagements and running a money course at church. I also travelled to Katanning for work on 2nd of December which is a 300km round trip! I left Albany at 6am and made it home at 5pm. Shattered and knackered, I still managed to do a deadlift session and kettle bell/squat workout! Reading: I finished “Secrets of a Millionaire Mind” and have nearly finished “Made in America” Sleep: I am consistently going to sleep around 10-10:30pm each night and automatically getting up around 6am. My reward of getting up early has been reading the bible and drinking my double shot Naked Bean espresso. I’ve also been able to write and most recently prepare for two speaking engagements. Exercise: 23rd: Rest day 24th: Press (4x3 45,60,55,58kg) + Pull up (4x5kg) + (5x 30/1:30s) 25th: Rest day (walk with boys and Benjamin) 26th: Rowing workout (10x 30/1:30s) 27th: Rest day -> Spoke at church tonight 28th: Squat 4x10 (45,55,65,65) Jumps 3x5 (30′) Rows 3x10 (45kg) AMRAP (9 deadlifts, 10 push ups 10 Box jumps) http://games2011.crossfit.com/compete/workouts/deadlift-push-box-jump.html 29th: Rest day 30th: So bloody tired today after going to Katanning but needed to exercise. Deadlifts 4x10 (70,80,110,110kg) Bench 4x10 (45,50,60,60kg) 10 rounds for time: 10 KBS + 10 squats 1st - Rest day 2nd- Press 4x10 (20,30,43,43kg) Pull ups 4x8 (VERY HAPPY!!) did this interspersed with 25 KBS (16kg). Did a total of 5x25 swings then finished with 1x40 swings (killer!!!) 3rd - Rest day 4th - Nervous the whole day because of my first invited speaking engagement, PT session today - Mobility + Ski Erg (30,20,10 cal) Pushups and Situps (30,20,10) 5th - Rest day 6th - Didn’t feel like it but did it anyway. Squats 4x5 (60,80,90,90kg), Jumps 3x5 (30′,2 plates, 4 plates), Row 4x8 (40,45,55,55kg), EMOM 11mins (4 pull ups, 8 push ups, 12 squats)

Critical habits #day 23 to 31

December 6th This note is for October 23rd to December 1st Yes is ultra obvious that i’ve been absent here BUT the #critical habits have continued. One in particular has stood the test of life, busyness and has emerged as my most critical habit. Exercise. In the last month, i’ve been more consistent with exercising than I have over the last six years since the birth of our first son. I’ve managed to exercise at a minimum, every second day and incorporate a walk and outside activity on the “rest days”. These are the biggest benefits of exercise that I have seen for myself: 1) Exercise helps to clear my mind of “funk” “stress” “crud from the day” 2) Exercise helps me think clearer and i’ve had some exceptional ideas whilst engaging in strenuous workouts. 3) Exercise makes me feel bulletproof and strong and look good naked! 4) Exercise provides me with quiet and private wins on a consistent basis which build my confidence. Its hard to bring a man down who has just hit a PR! 5) Exercising regularly has given me confidence in being able to lead myself consistently and therefore push through discomfort and build discipline into my life. Reading: Love John Maxwell’s thoughts on self management/self leadership. His words ring in my mind when I engage in any one of my critical habits “if cannot lead yourself, you will not be able to lead others” Principle number one "Lead yourself exceptionally well” is about making the decision everyday to be consistent with your critical habits. http://www.johnmaxwell.com/blog/9-ways-to-lead-your-leader

Critical habits #day 22

October 22nd Exercise: Again I didn’t feel like doing this today BUT I was glad that I did. The biggest benefit of regular exercise for me has been “clearing my head”. I’ve been asked to give an important address in a few weeks and had a meeting about my speech on the 23rd...but have been a mind funk for the last few days. A few minutes after stepping into my gym, the creative juices began to flow, I began to map out a speech in no time at all! This challenge has given me the insight that “exercise helps me to think better!”.

This article from the Scientific American states that the most likely reason is increased blood flow especially to the Hippocampus, a part critical for memory and learning. http://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/ Today: Deadlifts 4x3 (140,150,163,163kg) Bench press 4x3 (60,70,80,80kg) Superset (biceps/triceps 3x10 (25kg) Sleep: Slept in today 8am and was in bed at 11pm Reading: Listened to the Millionaire Mind and read 10 pages of Made in America

#exercise habits

Critical habits #day 20+21

October 20th and 21st 20th (on-call for anaesthetics) Exercise - rested today, went for another walk with the boys and did a heap of stretching from the squats! Reading - I have to admit that I didn’t read today. I did spend some time reading blogs and journals but when it came to reading that night...nothing eventuated! Sleep - I was in bed by 11pm tonight! Granted I was waiting for the phone to ring to do a late night caesar. 21st of October Sleep - I woke up early today, at 6:30am!! For a Saturday that is unheard of! Reading - Read 10 pages of Made in America Exercise - I did a rowing WOD today. Following from my readings of suffering, I attempted a hard 2000m row. I am happy to say that I beat my last time of 8:38!! I rowed a 7:56 and it HURT! My gosh but I am determined to row a sub 7:30 to 7:00min time

#exercise habits

Exercise - Training as an athlete vs healthy lifestyle

Up until a year ago, I was training the wrong way. I was living like a busy professional and dad but training like an athlete. Although I would make progress, I was yo-yoing between being extremely committed to the 1-2hour workouts and then dreading them because of the volume and potential for injury.

Then there would be a change in the roster or I would spend all night working at the hospital and everything would be placed on hold for weeks.

The trouble with this was that I was continually getting injured and although I was breaking some mighty fine personal records, I wasn’t actually progressing. Training like an athlete To train like an athlete involves time. It involves rest, it involves the regular input of coaches (online/live) and hanging around like-minded people who globally make you a better athlete (faster, stronger, skilled). Training like an athlete involves targeted workouts to help with imbalances and periodised training. Whilst I was making progress professionally, I wasn’t moving forward and getting better as an athlete. The problem The time came to make a choice as, I wanted to mix it up with the big guns but my family and work commitments were requiring more of my attention. There was no way that I could spend 1-2 hours most days training. I needed to study, work, be on-call, be a father to 3 boys, maintain a house and help my wife. I had to ask the real questions “why am I doing this?”, “where am I going with all of this effort”, “is this worth my expenditure of time?” and “is there a better way to keep fit and feel good?”. The real goals Those hard questions allowed me to work out these goals: - to be free from type 2 diabetes all my life (I have a strong family history) - to be stronger than the average dad/doctor - to be able to pick up, push and squat triple figures through my life time - to feel and look good - to have an avenue for stress relief and something to measure! The solution I had mixed feelings moving away from my athletic training method but was excited to pursue something simpler and more suited for my lifestyle. The plan was to: Workout <1hour Strength program centred upon compound movements - squat, bench press, press and deadlifts Exercise every day to second day (strength or quick 20minute interval training) Stretch and mobilise every night Build the cardiovascular engine to meet certain goals e.g 100 burpees in <8mins, Row 2000m Sub 7mins, Run 5km non stop and hard! Guidance: Personal trainer: One on one sessions on my day off most weeks working and keeping track of my progress My progress I look forward to the workouts and enjoy knowing that I won't in the gym for ages. Gym being our garage! The lifts are within my 80% of my most recent 1RM but the workouts are not overly taxing! Mainly because there are only 2-3 exercises combined with a short and sharp workout. Previously having to think and prepare mentally really took up mind space that should have been reserved for special projects and doing what I do best: communicating, encouraging and writing. Conclusion After a tough day of consulting, sad stories and hospital politics, nothing soothes a battered mind than some iron therapy and breathlessness. I am succeeding in life as a dad and husband and I am protecting my health and wellbeing to able see the fruits of my work! This type of exercise approach suits me well and is making me more successful. Readings: Exerciser vs athlete Suffering - Rob MacDonald on the psychology of training (elements that I am adopting into my training for that extra push)

Critical habits #day 19

October 19th Reading: Read 5 pages of Made in America - nearly done!! Sleep: Went to bed at 11pm and was up 6:05am Exercise: Jumps: 3x5 30′Box (Box, 3plates, 5plates (2x20,2x25,1x10) Squats 4x3 (80,90,100,100kg) Superset calves vs lunges 3x10 (15kg plate then 20kg plate overhead for lunges) 3 x 1min planks “death by burpees” Made it to the 12th min (did 12 burpees and didn’t push anymore)

Criticalhabits #day 18

October 18th Sleep: Went to bed at 10:30pm and was up at 6am - had a few wake up calls because Hunter is unwell at the moment Exercise: Rest day which meant running with the boys at the park Reading: Managed to complete Chapter one of “Secrets of a Millionaire Mind” and 10+ pages of Made in America

Insight: One of my most favourite books of all time is “Rich Habits” by Thomas Corley. I am a firm believer that reading the right books will change your life. It will give you a perspective that you’ve never had before.

There are 3 ways to get wisdom:

1) Making mistakes and learning from them (the hard way)

2) Learning from others and their mistakes (mentorship)

3) Reading books!

Thomas outlines 10 habits that are common amongst the rich and they are surprisingly simple BUT powerful.

The most powerful and for me was about “forming good daily habits and following these every day”. This is was the critical habit 31 day challenge is all about.

I am convinced that regular exercise, adequate rest/sleep and daily reading will serve me well for the rest of my clinical career and into my twilight years!

Reading: 16 Rich Habits This post is an excellent snapshot of the book.

Criticalhabits #day 17

October 17th Reading: Continuing to plough through “Made in America”. I managed about 10 pages today. I am also listening to “The secrets of a millionaire mind” by Harv Eker via Audible -> I decided to take the plunge into audiobooks as a way of digesting more information and hence personal development Sleep: Went to bed at 11pm and was up at 6am -> really getting used to getting up around this time. I’m just going to slowly wind it back to 5:30am. Exercise: Excited about this one because I beat my time set this time last year! Press: 4x4 (40,45,55,55kg) Weighted pull ups (cure world hunger) 5x5 (5kg) - I can do much more but and working slowly to be more #awesome Close grip bench: 3x10 (40,50,55kg) Workout: 10 Rounds for time 100m row 5 x 24inch box jumps time 9:48 (previous time was 10:39) I am hoping for a sub 9min next time.

Criticalhabits #day16

October 16th Happy Monday! Exercise: Rest day -> went for a walk with all 3 boys. 2 walking and one in the pram. They all loved it. If you have kids, they need to see that moving, exercise, activity is important to you before they value it themselves. Unfit couch potatoes cannot expect their children to be great athletes or be fit too. Parents need to show leadership in this area. “you cannot lead others if you do not lead yourself” Reading: Read 15 pages of “Made in America” Sleep: Woke up today at 6am and was in bed by 10pm Insight: Reading is extremely important for self development but also to keep your mind active and full of ideas/concepts. Remember what Eleanor Roosevelt said: “Great minds discuss ideas; average minds discuss events; small minds discuss people” Insight: Today’s reading and insight is from Rick Warren regarding the importance of reading. It is one of my all time favourite pieces. It tells you a great deal about a person’s motivation, leadership potential and thirst for knowledge when you ask about the last book they read. Having been submerged in textbooks and journal for nearly 7 years, I barely read during this time, which was sad and I believe set me back in my progress financially and personal development. Make it a point to read remembering this: “You will be the same person in five years as you are today except for the people you meet and the books you read” Charlie “Tremendous” Jones Reading: http://pastors.com/great-leader-absolutely-must-reader/

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