The Attuned Newsletter - 2026 Edition 2

Thank you for being here.

I truly appreciate your time and attention.

My suggestion? Before reading, brew a nice cup of something, take a few deep breaths and get comfy.

Below are three sections:

1. A follow along practice
2. A life insight
3. What I did this week

A Follow Along Practice

Day One from 21 Days of Stillness.

Enjoy.

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A Life Insight

Our success or failure in life is not decided by our circumstances, but by our capacity to respond to them.

To thrive, we need capacity.

And capacity is not output. It’s actually readiness.

Without readiness, striving is often harmful and the world is overwhelming.
​With readiness, striving is usually beneficial... and the world becomes a playground.

Three things matter overall:

1. That you know your current capacity (out of 10, how blunt or sharp are you right now?)
2. That you know exactly what to do to build more (how can you sharpen up to be more effective?)
3. That you actually do what's required (no theory, just do it)

If you want to build capacity, you need to do the things that help you get ready.

Things that leave your body feeling challenged but revitalised, not cooked.
Things that build your inner fire and a healthy psychological hunger, so you want to keep going.
This means NOT entertaining anything that would cause you to dread or resent your work/practice/process.

In the gym, capacity building could look like:

• the targeted hip mobility you do before you lift
• the 10-minutes you take to lie down before you leave, so you actually recover
• the time limit you put on your session to stop it spilling over into your down-time

I'm sure you can take those three examples and apply them to another area of life where you wish you had more capacity, right?

What I Did This Week

• Taught a live workshop in Attuned Membership called Strong, Spacious Neck & Shoulders
• Uploaded a bunch of videos for the new program: Healthy, Happy Hips which goes with the Hip Workshop I ran a month ago.
• Skipped jiu jitsu a few times and hit the weights instead following the Black Iron Beast 5/3/1 Calculator to get some new training targets for press, deadlift, bench and squat
• Had a beautiful, cathartic, unexpected little healing experience after being unexpectedly fed tea with honey through a sippy straw by Quin, while lying on the floor basically napping in a position I'd recently discovered was surprisingly comfortable
• Noticed once again what a profound difference fully receiving love can do for movement patterns and pain levels
• Reintroduced kipping chins which are feeling fucking amazing for my shoulders (kipping pull ups involve internal rotation under eccentric load, which is often found to be lacking in people with shoulder niggles)
• Cooked an absolutely delicious large, organic chicken (thank you, Chicken) with roast sweet potato - the purple on the inside, white on the outside kind
• Had a couple of very low mood days but still showed up and did the do
• Made a couple matcha lattes with my housemate Al's milk frother

Some cool things are in the works, including coaching opportunities.

Looking forward to sharing.

P.S. I'm now running in-person group classes in Byron Bay on Saturday mornings. Men's class is 7am. Women's is 8:30. Just hit reply if you want to come.
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Jack
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