It’s been a hard couple of weeks back at work. A welcomed respite of the Christmas holidays came to an abrupt halt the day we returned to work with some hard graft. Digging, shovelling, concreting in a huge Methodist chapel, the oldest in West Cornwall in fact. The work began about a month or so before the holidays too, with the removal of forty church pews, staircases, flooring and floor joists, all attacked by dry rot, which is visibly similar to a combination of ‘War of the Worlds’ and a huge marshmallow. The result is wood that has less consistency that a chocolate flake, or cocoa powder, wood just turned to dust, eaten by an invasive weed like being. Dry rot is brutal. This has then been followed by plastering ceilings, and walls, moving from one room to another, endlessly applying a skim to board, I go to bed hearing my mate remind me to ‘keep an eye on my edges’. Just take a look now at where the wall meets the ceiling, yep that’s it, that straight clean, crisp edge, that’s because the plasterer who did that, knew how to ‘look after the edges’!

Anyway, the point of this long introductory ramble is to apologies for not posting a blog last week. It’s been a kind of ‘fall in from work and collapse couple of weeks’, not a huge amount of creativity happening, although I have got a post on the way about ‘loyalty’, and on that I’ll say no more.  I’ve not ridden my bike, but I’ve surfed a couple of times. I’ve written a poem, accompanied that by a collage, and I’ll post that when the times right, but for now, I’m sharing this. Another film by Beau Miles, by far my favourite and inspiring creator on the Toob.. This film is both an unknown  to me history lesson, and a travel adventure. Take a moment, put the kettle on and enjoy. For now, here’s Beau and thank you again. 

Well 2026 is here, the beginning of another year and for many the foundation of those unrealistic resolutions. The promises we make, the goals we set, the failing to achieve. January is the month of gym subscriptions, a financial commitment to enhance ones life, the month that words for many last a whole thirty days until the realisation of motivation, hard work and sacrifice wains, and by the beginning of February the drive disappears, the excuses reappear, the resistance becomes stronger and before long, and dreams of losing a pound or two have sunk like a torpedoed battleship. This was me, pretty much year on year, but no more.  This self proclaimed, self diagnosed procrastinator of the highest order, this work in progress, continually trying to better my self both mentally and physically is on a roll. 

As 2026 begins, I’ve already been on a drive to stay healthy, become fitter, and get a lot more creative.  The list of blog posts have steadily been ticked of the list in 2025, and the list is growing again moving into ‘26. Physically, I have lost around 24lb or 11 kilos over the past three months. It’s taken willpower and commitment, not a diet, but avoiding processed food, bad snacking habits and junk food. I made a commitment heading into Autumn, to stay fit through winter, and to be ready for spring. Above all, do not do what I usually do; hibernate, eat too much, and wait for the light to return. No, not this time, my attitude to winter has completely changed. My pre-work morning routine is now based upon waking my body up with movement exercises, and soon as the evenings went dark, the lights got charged and night riding began. The weekends are for riding further and surfing, and I now do circuits once a week. The reason for the change?  A simple plan I drew up last year. A plan that has really changed my lifestyle, and in terms of my health seems to be working. 

Being a simple being, I’m all about keeping things simple.  Having a basic process to follow that would help  to invest in my self every day, every month and every year moving forward. The model below is my own and I hope by reading this post, you’ll go away and maybe create your own. It’s certainly not mind bending, earth shattering, never been done before science, I just wrote down some words, their meaning might seem self explanatory but personally they go deeper, but the simplicity of it really does allow me to manage the procrastination. When you write your words, you’ll recognise what they mean to you.

The model is what I call ‘The ARC’. It’s an ‘Anti Resistance Model’ and I just made that bit up as well, but everyday, having this model helps. Being a person that undeniably falls victim to resistance, it  can be stressful, and a frustrating trait for me and my family. Having that nagging devil inside my head that will always find a reason not to do something, and don’t be fooled, resistance can come in many forms when you recognise it. This resistance creates the need to justify everything, and then simply give in before you’ve even started. My favourite, and what seems to be a common term these days, is that feeling of ‘imposter syndrome’. I started to write a book in Lockdown. I still believe it’s a great topic, but that’s on hold, because I began to see the topic on YouTube and hear it on podcasts, so automatically my mind began to insist that I was way out of my league. Then came the self doubt, and negative critiquing jumped in and eventually I decided to shelving the project in book form, for now. The struggle is real here let me tell you. 

So, this is how The Arc has helped. As a rule, my day starts with either Activity or Creativity. 

Activity or activation as I often call it,  comes in a few forms, but every day I have to get active in some way or another.  Each morning I’ll allow myself anywhere from five to ten minutes to wake my body with a combination of tai chi, yoga and body weight exercises. Let me be very clear,  when resistance says ‘give it a miss this morning’, I may listen, but I’ll manage the nagging voice, reason with the voice by simply asking ‘How would not doing a few stretches serve me?’ The answer is always in my favour and I’ll always do something. Secondly, I’m no fitness guru here, I’m a bloke who should have been doing this my whole life but now aim to be doing it for the rest of it.  I can barely tough my toes, I have the flexible capabilities of a granite wall, and thirty press-ups is pretty good for me. But here’s the thing, I’m getting better, I’m getting stronger, my core is engaged now and I’m feeling the benefits when I ride my bikes and surf. My pop ups when surfing are quick, and I feel stronger paddling. When I ride my mountain bike, I feel solid when I need to be and planted in my bike. When I’m climbing on my gravel bike, using strava to track my progress,  I’m smashing personal records.  I also go to circuits once a week and this routine has been so beneficial. Every day I activate myself in some way, and the chemicals released make me feel bloody fantastic. 

Just a little side note here, maybe a reminder to get started, and a dose of perspective for myself when needed. Two days before my father passed at 94, he was lying in bed, cancer was finally taking him, but his legs were moving up and down under the duvet. I asked what he was doing and his reply ‘my exercises’. Literally to the day he passed he was doing his daily exercises. The hardest part for my Dad through illness and injury was losing his physical ability to go for a walks or do some work in the garden. Daily activation was embedded in his soul. From his days on a training ship when others were at school, a routine around Physical fitness were embedded, then the RAF Air Sea Rescue during World War Two, where he swam most days, or played water polo when in port. During his 31 years in the Police, be was a ‘bobby on the beat’,  and finally as a Harbour Master at Brighton Marina. He walked his Jack Russells up a hill know as Anchor valley, every day. A hill most would not even bother with. My dear old dad did his exercises every morning for as long as I have a memory of him doing so.  Sit ups, press ups, a walk everyday, and hand on heart I never once in my life saw him run anywhere, never. 

By activating myself I like to include connection in here. This is important to me because I can be happy flying solo most of the time. Connecting with other people, whether its for circuits, riding my bike or believe or not on social media, is becoming really important to me too. Not making excuses to back out of meeting for a coffee, a ride, a surf or a pint in the pub. I can be terrible at this and that might be another trait that I seem to have. I’m not seeking any kind of label, I’m pretty sure I’ve been like it my whole life. There’s nothing wrong with enjoying your own company, nothing wrong with a little solitude, but I also know it’s really essential to share the energy of a fun day out on the bikes, or chat in the ocean with other surfers. I’ve never organised to go surfing with anyone, I’m not sure why really, I just know what I like, what I fell comfortable surfing, and that’s my time. But once in the water I’m stoked to chat and mingle with friends and community. I might not be able to connect in person every day, but to communicate every day might be a better word here. Once a month I meet with three friends and we just talk utter nonsense, whether its be surfing, life, the good old days, whatever we talk about is not important, the value is in the connection. On New Years Eve I rode at Old Hill Bike Park with my old BMX racing buddy Andy Coryn. We were both heading to the bike park on the same day, we hooked up, rode the trails and caught up after what has been too long. This reconnection was such a great feeling and the next time we’re hoping to get more of our racing gang together, which is essentially the Dads and Old Boys who raced BMX that should know better. 

The Creation part is so valuable to me. Every morning I’ll write a few words or put some ideas in my journal, and I mean everyday. I could find myself at 6.45am, five minutes before I leave for work, with scissors and glue, cutting and sticking something into my journal, or jotting ideas for a blog, or images I’d like to capture. I write words to accompany the images, or write what might seem like meaningless words and call it poetry, but its my poetry and for my eyes only, this isn’t for anyone else unless I choose to put them out there.  

Here’s the point; Those words, that image, the pen to paper means I succeeded in an investment to myself. I have written words whilst I wait for my morning coffee to brew, I’ve written whilst sitting on the throne, or before I exit my car and walk into the workshop at work. If it pops into my mind I’ll write it down as I’m sure there’s a reason. But the words I write, the ideas spawned on any morning, I will ponder these all day, and within moments of getting home and walking through the door, I’m writing a blog post or completing that collage I started ten hours previous.  Creativity is essential for our minds to stay active. 

My journals are filled with ideas that might not happen, but also filled with ideas that have. My blog is what I choose to share, to make public, but they’re words I’m happy with, and a reminder to me that I’m completing tasks, not putting it off, not resisting, nor listening to the doubt, or feeling like an imposter, because I’m creating for myself, and like this post, if it helps anyone recognise the similarities, then that’s great. 

You’ve noticed by now that The Arc is in no order because they all link together.  Recovery is what we all need, both physically and mentally. Having a physical job is tiring but my brain still functions, so I recover and switch off by writing and creating, but I also surf and ride bikes, physical and mentally allowing myself to be in the present, to be mindful, and listen to my body. The act of riding a wave has a new meaning for me now as I’ve gotten older. I’m no longer competing or hustling for waves, Surfing is now about connection to the environment, to the people around me and to myself as a person. Riding my bikes whether on or off-road is about fun, and well-being. A two hour surf can wipe me out, a forty mile bike ride here in West Cornwall might as well be a stage of the Tour de France, its all climbing, it’s either up or down and very little rest on a flat road. I’m getting fitter, but sometimes I get home, knowing I’ve pushed a bit too hard, recovery means I need to stretch, relax and work on becoming more flexible.  I’m aware that I also need to build muscle because as we get older we’re told we waste away, and I don’t want to waste away. Eating well, and not snacking on processed food is a major change in my life. Drinking more water means my urine does not look radioactive anymore, meaning I’m not longer dehydrated all the time. 

The result of following The ARC means that where every element combines, it leads to Happiness. By following this simple model I’m managing the resistance, the procrastination, the awkwardness I often feel, and that brings the happiness, and that is very real. The feeling of success is not financial, or material, it’s in personal achievement, accountability and a sense of responsibility to be personally better. When I get up in the morning, my first cup of coffee is so enjoyable its part of my process. When I  create, stretch or swing my arms around activating my mind, my muscles and blood flow, I walk out the door happy and ready. 

Wading out into the cold water on New Years Day with best friends and about two hundred other people of all shapes, sizes, and age, all sharing the energy of a cold dip, was a really happy moment, and a great memory to put in the mental tool box. If I need a happy memory one day, a reminder that I didn’t resist, I didn’t make an excuse, I have that stored. When I felt the pain and emerged myself in that freezing water, it was because I know it’s so good for me, it’s there when I ever need a positive moment to reflect upon, a moment I beat resistance. 

I’ve shared this model because I hope you can create your own. Having a model on the wall in front of the computer is a daily reminder. I can only tell you that creating a simple model that suits you is fantastic exercise in achieving the realistic. Instead of saying I’m going to lose weight, ask yourself how, or what would be the most enjoyable way to be healthier? There doesn’t have to be a time limit, just enjoy the process and know that the reason for the model is for you and your needs. Do what you can realistically do and build upon every session. Add an extra mile to the ride, push yourself that little bit harder up the hills, run a little further, do a couple more press ups, eat a little less, cook some better food,  buy a journal and create a piece of art each day, do a scribble and add a word, take a photo, maybe start a blog. But the most important thing about having a simple model like this, is you’re investing in yourself. 

Happy New Year to everyone. I hope 2025 met all your expectations and what went well was great and what went bad was left behind. I wrote this sometime ago and it feels about the right time to post it here. It’s. New Year’s Day and we’ve just returned from our first swim of 2026. It was super cold but thanks to the Mexico Inn at Longrock near Penzance, they laid on hot soup and warm bread. ‘Bleddy Lovely’ as they say here in Cornwall,  a fantastic positive start to a New Year.

Anyway, one of the friends I was out with today has asked if I’d show him a few trails and give him a bit of guidance tackling the more enduro style riding, and I was stoked to be asked. He’s invested in a great bike, it’s electric (but I shall not hold that against him!) and he’s recognised that to develop his riding he needs to develop his skills and confidence, and that conversation then prompted me to post this. Maybe it’s something you’ve thought about in your chosen sport, but I’ve especially seen this on riding bikes. Have a read and let me know in the comments if you recognise yourself in this, or maybe  who have done something about it and I’d love to hear more.   

Have you ever heard of The Mental Multi Tool?  If you have, I’m sure you never leave home without it. If you haven’t read on. 

How many of us have left home for a long ride without a simple multi tool, tyre levers, maybe a spare tube and no patches, or even a pump? Ten minutes out and you remember you left an essential part of your kit on the kitchen table and then as easily as that the ride can change. This forgetful moment could result in an unwelcome negative mindset, and for some, that may be a feeling that’s difficult to shake off for the entirety of the ride. 

I’m sure we’ve all done it, and if so did you feel a little anxious? Maybe a little more vulnerable if you were on a solo ride, far from home, with no back-up tube or CO2 canisters. Did the ‘What if?’ scenarios begin running through your mind. If you’re riding with mates, they’ll bail you out by offering up a spare tube, a helping hand, or a loan of their multi tool. But if you’re riding solo the mobile phone is always at hand for a pick up, and lets face it, we’re hardly likely to forget that because how will we capture that ‘selfie’ Insta banger, or monitor the Strava records. 

A basic bicycle tool kit takes away the smallest of negative emotions linked to our bikes going wrong, and subsequent emotions that can potentially ruin our happy go lucky ride, or adventure into the wilderness far from home. That tool kit is such a mental security blanket that allows us to happily ride further, and possibly help us avoid those demons like fear, anxiety, stress, anger or frustration.

If we leave home without this multi tool, then we might feel a little annoyed with ourselves, but also not having a spare tube might make us ride a little more conservatively, and not ride to our full potential for fear of puncture. We may even change our route, cutting our ride short. If we leave home without a snack, which is easily done, especially when rushing out the door to meet mates, we know we will soon be hitting a hunger wall. Starving, with energy levels depleted, and a good ride cut short because we know the energy from a snack is both as much physical as it is mental. A handful of Haribo can make anyone smile.

So here’s the question. Why do so many riders leave home without a tool kit for their minds? 

Why do riders hit the bike parks or trails over and over again, knowing that confidence is lacking, and this will be the reason certain features will be given a wide berth? Why avoid entering competitions because of a limiting belief related to riding abilities? Why not conquer that fear of consequence, or banish that worry what others might be thinking, that crushing belief that somehow you might make a fool of yourself, when in reality, everyone is stoked you’re just trying.

Do we relish the crumbling of a normal human being into a bag of anxiety or nerves? Weighed down with an overwhelming pressure that we place upon ourselves, or let others place upon us. This same emotion encourages us to swerve right and take the chicken run to avoid the feature we so desperately wish to conquer. We avoid the line we know is sketchy but faster, or the gap jump we wanted to clear, or the drop we wanted to send; Defeating us again and again. We convince ourselves that next time will be different, we say to ourselves ‘today’s the day’, this is the run, this is it – NAH, NAH…NO....BRAKE... SWERVE….Chicken Run, Safety, Bugger. 

Then we let the frustration attack us. Disappointed in ourselves, telling ourselves we ‘failed’ again, and chances are we will repeat this action in the near future, unless we change something. We’re not failing, we’re just pushing the boundaries of our comfort zone and we can keep pushing if we prepare. 

We spend thousands on our bikes, our dream bikes. We endlessly upgrade according to reviews and influencer recommendations, and we’re suckers for colour matching, or the newest tech. Coil spring versus air shock, and even changing our entire bikes to find out if 29” is better than 27.5”, or was that just me. There’s carbon vs aluminium, and some prefer steel, some we try them all. Bars, brakes, pedals, grips, stems, the list goes on, the joy of riding bikes - We invest so much in our toys. 

We upgrade and head out without thinking. Our dream rides are built to improve our performance, trend after trend we take it all on board, buying into a very quick feel good factor until we realise that we still can’t corner properly, or clear the jump. We might have visions of being like the professionals, freeriding our local spot like Brendog, shredding a trail like Sam Hill, ‘Flat out Feet Out’, or whipping like Kade Edwards, but let's face it, 99.9% of people reading this are not even close, but we can dream, or we could visualise.

The influencers are there to inspire. Promotions are constantly being sent our way, whether YouTube, online magazines, social media and thankfully a few still in glorious print. The images and influences play on our minds, the brands have us over a barrel, but that’s OK, because it’s our passion. I have been the same sucker for a decent advert since I got my first pair of Vans shoes in 1981 and still buy them today.

So we arrive at this point, fully inspired, we have our dream bike, we’re kitted out in the finest apparel from your chosen brand, wearing our super light, new crash helmet, we are generally looking on point.  I’ll stop right there, as I think you get the picture. But, how many of us invest anywhere close to what we spend on our bikes and equipment,  upgrading our minds, and our own positive mental well-being? How many of us have invested a fraction of time or purchase costs on developing our confidence, or our self-belief, or ways to overcome peer pressure with a little more personal assertiveness? How many have taken the time, not money, to invest in building a positive set of tools for your Mind so you don’t take the ‘Chicken Run’.

Why spend thousands on a passion, but spend little or nothing on developing the one thing that is vital to getting the best from our bikes?

Our mental ability is the most priceless tool we possess, and if we learn to use it wisely, our minds are the most powerful tool on the trail. You can have all the gear that leading brands throw at us, be influenced as much as your brain and wallet can handle, but it’s your mind that will get you to the top of the hill and back down with a bigger smile on your face. We don’t need to upgrade our minds, we only have the one we were given, default settings and all. Like our bikes, our mind just needs a little tinkering, a dash of trailside maintenance, the odd tweak here and there, servicing once in a while,  some good advice from a decent coach, and if we can spend thirty minutes cleaning our bikes, we can spend ten refreshing our mind.

Positive mental well-being is the best feeling. The results we can achieve in life are outstanding if we choose to follow the paths that lead us to a simple adage, and the best tool to draw upon in any situation, Positive Thinking equals Positive Outcome. But does it really work? Well, the next time you have some spare cash, consider your own mental strength and how an investment in yourself might help. Consider taking part in a relaxation session, and be genuinely honest with yourself, did it make you feel different? Did it make you feel positive? I have delivered deep relaxation and visualisation techniques to BMX racers, surfers, gymnasts, motocross riders, parents, kids, and business people and each one has said, ‘Wow, what just happened?’ All I did was just talk to them quietly, and give them the chance to relax their mind and focus on letting go of any tensions. Throw in some visualisation on an area they’d like to succeed and it becomes the perfect way to tap into the awe inspiring mind of ours and it’s free. Our Mental Multi is a a free library of positive experience that can be drawn upon when needed. Self Belief, Self Esteem, Confidence, Attitude, Assertiveness, Creativity, Focus, Determination, Perseverance,  and Inner Strength are all tools we can utilises when required, and you can unbox a means to visualise what you’d like to achieve. 

The question to ask yourself here is: What is your idea of success? If you race, the answer might be to podium, or to top ten. If you just love riding your bike, the answer must be to simply enjoy yourself and have fun. Depending on our level of riding, we all want to try that new feature at the bike park or on the trails, and wouldn’t it be great to have the kind of positive mindset to help us achieve our progression. This is where our mental multi too comes into play, and I really hope that the ideas included here will help achieve this. 

If there is any advice that you might need, please drop me an email and I’ll get back to you, and I will say, the best £150 spend on my riding, was a coaching day with Jay Williamson here in Cornwall. Rather than join a gym, get out and ride a bike, have some coaching, and I guarantee the difference it makes will change the way you ride, physically and mentally.