Chin up Bondi: ‘The Beachy’ swaps boobs for brawn to raise mental health awareness

Being the month of November we have so many opportunities to jump in and support mental health events all around the world.  Now sydney readers and residents have their chance to make a difference as Sydney’s iconic Beach Road Hotel is replacing its renowned bikini contest ‘Miss Bondi’ with a two-day chin-up competition to promote awareness for mental health and suicide prevention.   Spanning over two consecutive Sunday’s (November 24th and December 1st)
The Beachy will hold ‘Chin Up, Bondi!’, a competition to raise money for LIVIN,  a charity which aims to break the stigma of mental health, and promote wellness and positive living for young people.
The best thing about this event in particular is the Beach Road Hotel will donate $1 for every chin-up performed!  Ladies and gentlemen this is your opportunity to workout for a cause…  Inspired by Bondi’s health-focused culture, and the famous beach-side outdoor bars gym, Chin Up, Bondi, will see the entire ground floor of the pub converted into a bars gymnasium where registered contestants will compete to win cash and prizes from major sponsors.
Open to all ages, genders and body types, there is $5k up for grabs, split between the guy and the girl who can perform the most chin-ups in 60 seconds.  There will also be the longest plank and the longest bar hold competition, look out core strength and grip strength!   If you can carry a bunch of groceries in each hand for one trip to the car or house then the bar Hold could be for you.
The finalists will then battle it out on Sunday December 1st in front of a judging panel which includes well known local, Russian Dima (you’ve probably spotted him at the beach in his red ‘BONDI’ branded budgie smugglers!).
A 60 second freestyle component will be open to anyone on the day, to test out their strength and have some fun on the bars, and on a more serious side there will be a Guinness World Record attempt (application accepted) by local identity and muscle man Marcus Bondi.
Marcus (pictured) a well known local legend will be attempting to break the current Guinness World Record for ’The most chin ups in one minute carrying a 100-lb pack’ how crazy is that! This record currently stands at 12!
Marcus currently shares the Guinness World Record in this category with Massachusetts (USA) resident, Ron Cooper, following a previous attempt in 2017.
To celebrate all the contestant’s hard-fought efforts join them at the afterparty in the beer garden, with local DJ duo Kayex spinning tracks from 3pm.

Screen Shot 2019-10-15 at 2.03.39 PM

David’s Kitchen: Quick & Easy

It’s not trying to be anything more than it is.  That’s what makes this places so likeable.  Are the dumplings hand made in-house I ask – “No they’re the frozen ones” she says proudly.  I respect that.  Do you have any Beef Rendang left I ask – “No try our Black Pepper Beef” she says  with a tone indicating all their dishes will satisfy but what she’s suggested is the only one with beef on that day.

The hotfood bain marine sticks out of their window for the quick lunch options with a selection of 8 dishes ready for you to mix and match.   It’s a nice budget option that has been frequented for various reasons including jury duty at nearby Downing, shopping at World Square, pit stops to and from Oxford Street and the inner west commuter stops around the corner.

This slideshow requires JavaScript.

General tip – stick to a dish with a sauce – they do them well here.  Wasn’t a fan of the pot stickers as there was a strange twang in their broth if you like the classic simple Din Tai Fung or Zilver kind.  A bit overdone with the fried pork but hey it all worked well together.

A great mix of friendly and cold staff who all let me stay in to work on my laptop while the place shut down in between the lunch and dinner break.

David's Kitchen Menu, Reviews, Photos, Location and Info - Zomato

Remembering Scruffy Murphy’s

Wow if these walls could talk.   Have not set foot in this place since discovering Scruffy’s had closed down while dining at Abb Air, and now months later Abb Air is having its whole shopfront renovated and I now done across from that at – Do Dee Paidang (downstairs) and Mojo Bar & Lounge (upstairs).

Gone are the English Premiere League promo posters but instead Lady boy Beauty pageant ads.  The leprichaun and clover green hues have been replaced with the Do Dee Paidang logo red tinge.  The upstairs area now known as Mojo sees its wood finishes now completely whitewashed.   There are places around this venue that have had some pretty hilarious, touching and special moments through the decades and it was quite strange and exciting to revisit this new space…

The smell of beer no longer fills the downstairs main bar, the stools and big screens remain, but the ambiance is more geared to K-Pop then rock.

One thing that’s somewhat recognisable is the steak special which when we first had this in the 1990s use to be a $10 steak night special!   Today’s version comes with a free drink and amazing how in that 20+ years the pricing still remains the same and the portion size arguably bigger!

That’s the lasting impression from this place for sure.  The generous portion sizes even with the lunch special offers!

Impossible to fault the Roast Duck noodles and its broth pour over, but the Penang Beef curry is one of the standouts on this block and there are at least half a dozen places that do the same dish if you do a lap of the block.   The shoulder pulls apart so easily at the touch and has managed to soak up the sweetness of the curry.

Once a landmark that was home to one of the most endaring cultures of Europe, the venue now falls into line with the rest of its surrounds blending in quite well.

Mojo Bar and Restaurant Menu, Reviews, Photos, Location and Info - Zomato

Casual Vibes – no fuss Thai

Street style Thai with its circular shaped venue not designed for massive groups so not the best choice for an office lunch.  Very casual with indoor and outdoor options with some of the tables at awkward angles because of the incline leading to the main entrance of the residential and hotel properties adjacent to the venue.

I’m not that precious as some can be and I’m also not that switched on.  It wasn’t actually until I got to the third spring roll when I asked the waitress whether or not the centre was meant to be cold and apparently not.   I thought they were going for some kind of Fried Ice Cream – yin yang  – hot cold effect until I realised this place is not Chinese, it’s Thai.  They were nice enough to offer to re do the entree but I actually kind of liked it, as the vegetables were thawed out and it really did work on that hot day we had last week.

WhatsApp Image 2019-11-20 at 3.02.08 PM.jpeg

This is cheeky – the menu boasts 8 portions when in actual fact its 4 wings cut in half.  It is a bite size share dish so it does make sense.

WhatsApp Image 2019-11-20 at 3.02.05 PM (1).jpeg

So the Panang here trumps the one two a few doors up (Tawadang) nice balance of the paste and coconut with generous meat and veg servings.  The difference being this is a full portion size and the other in comparison constitutes part of a lunch combo deal.

WhatsApp Image 2019-11-20 at 3.02.07 PM.jpeg

Thecombination dried noodle (cover image) of wontons, BBQ pork is separated from its broth which you can pour in to turn it into a soup bowl or more of a stiry fry chowmein style.

The encircling outdoor area of the venue outside the Inmark Tower cleverly provides privacy from the George Street hustle and foot traffic while taking in those rays and fresh air.   A casual dining spot at the epicentre of the Event Cinema, Paddys Market and Downing Centre triangle – it would be impossible not to come back for sheer convenience despite the many Thai options on this block alone!

Show Neua Thai Street Food Menu, Reviews, Photos, Location and Info - Zomato

Are Compound Exercises vs Isolation Exercises Better?

Ok lets drop it likes its hot, like Obama dropped the mic at one of his famous speeches.  So your wondering if Compound exercises or Isolation exercises are better right?

Both have benefits 

Let’s start with Compound:
While not only creating a strong foundation,  if you’re a Barbell Deadlift or Barbell Squat fan for instance, these are absolute gold when it comes to improving your metabolic stress levels, strength and body composition because of the energy required to perform the movement, you in short terms will use more energy from your body which results in more calories burned.

(Note you can’t outwork a bad diet)

shutterstock_1076196965.jpgWith so many different training methods out there to achieve different results, lets just keep this simple….

The bigger the exercise, the more calories burned and more activation =  more muscle fibres torn which ends in body fat reduction, strength increase and you not spending two hours “chasing that pump bro” on the barbell curl.

A few things to note though:
– Calories consumed will affect the desired result you want.
– Different programs with specific sets, reps and weight % = different results think

(Strength, Anaerobic an aerobic Improvements, Muscular Endurance and Power Increase)

Next we have Isolation: 

shutterstock_1514532413.jpgIsolation exercises have their place as well though, Prehab/Rehab, Strengthening Single Limbs, Extra Activation after compound exercises or just as a way to add a extra strength progress to isolate a specific muscle you may struggle to activate. 

“Please don’t donkey kick the air in hope of growing bigger glutes though”

Want to build a strong foundation and lose a bit of bodyfat?
Go for Compound Movements

Want to strengthen specific muscles that you may struggle with or add a finisher exercise to create more of a progressive overload?

Add in Isolation with your Compound movements.

Exercises You Should Master:

– Back Squat
– Front Squat
– Deadlift
– Barbell Shoulder Press
– Bench Press

These are basics any gym beginner should contact a coach to learn straight away to create a strong foundation for life.


Train with me in person!

Screen Shot 2019-10-05 at 1.51.04 AM.png


Train with me online!



Let’s Connect:  Instagram  |  Facebook  |  Newsletter 
To access the new fitness & training app – shoot me a message!


Ultimate Surfer: A new show pitting up and coming surfers against each other for a spot to compete in WSL World Tour

Ultimate Surfer is a new eight episode competition series that will gather some of the world’s greatest up-and-coming surfers to train and live together as they battle it out at the World Surf League’s (WSL) state-of-the-art Surf Ranch in Lemoore, California, powered by Kelly Slater’s man-made wave technology, in the hope of competing amongst the best athletes in the world’s fastest-growing sport.

png_ultimate_surfer_thumbnail-617x353.pngProduction will begin in 2020 click on image above to apply (US residents only).   Slater will serve as on-air talent and special correspondent for the show.  Alliances and rivalries will be front and centre in “Ultimate Surfer” as men and women compete in individual and team challenges focused on specific surfing disciplines.

Weekly eliminations will leave two men and two women as finalists who will vie for the male and female titles of the Ultimate Surfer and the opportunity to compete on the WSL World Tour, the pinnacle of professional surfing. Slater’s remarkable, one-of-a-kind, man-made wave – the most even playing field for measuring surf mastery – is at the heart of the series.  Audiences will get unprecedented acces into what goes into becoming a world class competitor.

The series comes out of the multiplatform co-development partnership between Pilgrim Media Group and WSL Studios.  Pilgrim Media Group CEO and President Craig Piligian, WSL Studios President of Content and Media Erik Logan, and UFC President Dana White serve as executive producers.

Surfers interested in being a contestant on the show must be 21 or older. 

Are you on Instagram?  Would be great to hear from you:
Screen Shot 2019-10-15 at 2.03.39 PM 

Cover Image:  Brian A. Witkin

Bringing you the latest in pop culture news, independent entertainment acts and community initiatives. Join us in search of the next rush!