Ben Canning
@bencanning87
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On a mission to transform health & performance narratives in tech / infosec / cybersecurity. I guide high achievers toward exceptional wellness ⬇️ #wehackhealth
worldwide
Joined May 2009
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The site is heavy duty - we have given you every ingredient, the benefits, why we put it in there, how much you get per serving. Research, resources and studies. Full transparency on all fronts. Scientifically backed, data driven.
Launching tomorrow
@HackingDave
@wehackhealth
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An honour to spend a few days with
@jockowillink
and the rest of the
@EchelonFront
crew at
#Muster016
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Remember, while health and fitness is cool, macros and calories are important and training biceps is fun - ultimately, the inbetween stuff is what makes life, life. Like enjoying a beer with your bro
@HackingDave
#wehackhealth
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For anyone who uses the word “only” when they talk about fat loss, here is a reminder. If you have “only” lost 5lb, this is what 5lb of fat looks like. My head for reference (which is pretty big)
#wehackhealth
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This year I am coming to Vegas for
#hackersummercamp
- as promised, I am going to be doing some 1-1 coaching. If this is something you would be interested in, drop me a DM. Feel free to share / retweet etc….and yes, there will be free t shirts.
#wehackhealth
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Lessons for life.
Eat your protein
Drink your water
Train hard but recover harder
Be grateful for the small things
Give a shit about the people around you
Get better than average sleep
And most importantly - don’t be a dick ✌🏾
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Reflection
It’s not very often that I sit and take stock of the world around me. I have never been a person to recognise things as achievements and I spend a huge amount of mental energy thinking about the next thing.
As I sit here now, I am in Colorado Springs with around 23
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Dear
#hackersummercamp
- I’m looking for 7 conference goers that want to regain control of their health, fitness, energy and life in the next, honestly - 12 months.
So if you - work in infosec / cybersecurity, are in LasVegas for summer camp this week. Ready to make a change
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Clinically dosed
Scientifically backed
Hand delivered
Catch myself and
@HackingDave
this week for samples of something we have been working on for the past 18 months
#wehackhealth
#BlackHat2024
#defcon32
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Quick
@defcon
recap and reflection on everything that I’ve ever worked on leading up to this point.
My message to you is that you are exactly where you should be but also change is possible.
#DEFCON31
#wehackheakth
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The fitness industry is built on 'before and after' photos and I think they are bullshit..
Here's why…
A thread…a long one… 🧵
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An appreciation and congratulations to
@HackingDave
on his most recent recognition of EY entrepreneur of the year. I think we can all agree Dave is a huge inspiration to us all in many ways.
Thank you for all that you do
#wehackhealth
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Here is my message to you and who ever needs it. Spend 1 year, this year - going all in on whatever it is that you are trying to achieve. Fitness goals. New job. New degree. New business. Commit to giving it absolutely everything you have. I can promise you, you’ll not regret
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“Prove yourself wrong, go take the action - despite the belief you don’t think you can do it”
@LeilaHormozi
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12months free coaching 🗯️
In-line with the launch of HACKSv1.0 - I am giving away a slot on the program.
Winner announced Nov 6
Details ⬇️
#wehackhealth
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Happy birthday to this dude.
@HackingDave
- an inspiration to me in more ways than you know 💙
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Trying to explain to a three year old why I have to go to the gym, tell her that it’s to get big muscles, so her reply was:
You’re right dad, your muscles are tiny….🥲
K cool
#wehackhealth
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Harper turns 4 today and since before she was born I have told myself:
‘Everything I do, is for Harper’
The biggest lesson for me this year was, although that may be true, it's for me and not for her.
All she wants it time. To watch Moana and build legos.
So while I want to
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For anyone wondering, I’ve spent about 15 hours at the computer today and done a grand total of 1513 steps for the day…so, I get it. I have those days too.
#wehackhealth
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9 years in the making.
Sometimes for the aesthetic, sometimes for the head space.
The gym and taking control of my health and nutrition has taught me more about myself that I can articulate and has given more than I ever could have imagined.
#wehackhealth
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Pro tip, put the jar on the scale then zero it. Whatever you take out will show as a minus. Thank me later
#wehackhealth
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And that’s a wrap for the first
#wehackhealth
lifting camp of the year - we called this one, the family reunion.
Truthfully, I haven’t sat down to fully decompress from the weekend, but here are a few thoughts.
Environment dictates performance - there were a lot of nerves
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Episode 100 is a huge milestone in itself.
I always had an idea that I wanted to do something different and on top of that, I always wanted to record an episode with the team - our Colorado event was the perfect opportunity to make this a reality.
The original plan was to
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Did a thing today. Faced a long term fear.
Thanks
@jslagle
for challenging me thanks
#MSPGeekCon
for having me.
Alex, update bio to include public speaker.
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All time PR. Raw clip from today’s session.
9 reps DB RDL @ 200lb.
Felt solid, locked in and happy with the weight. Feeling mentally and physically strong.
#wehackhealth
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This is your reminder that, if you commit to becoming better, show up on the days that you don’t want to, give a shit about yourself, find the right support network and work fucking hard - anything is possible. Incredibly proud of
@HackingDave
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One rep at a time
One meal at a time
One day at a time
Showing up. Working hard. Doing it consistently.
The results are inevitable.
Just start.
#wehackhealth
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Appreciation post for my brother
@HackingDave
- we are almost 4 years into his coaching journey and 3 years into the hacking your health movement.
This week we launched the next evolution of that and a privilege to share that with him here in Las Vegas.
Plus always good to
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For those that aren’t willing to travel 5 miles from the strip to the gym or coffee shop for a session or a consultation, just remember - I’m almost 5000 miles from home 🙃
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Give more fucks about less things.
Woke up 36 today and have spent a lot of the day trying to piece together some lengthy post, full of wisdom.
But tbh, that's not me.
The above quote sums it up.
This year has been one of exponential growth - personally and professionally -
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Children are more likely to do what we do than do what we say. So if you want to give them the best opportunity at life, lead by example.
My daughter wanted to be shown her exercises to get big muscles, she’s 3.
You have a responsibility to yourself and to them.
Act
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28 days of travel across the US. Ate out 95% of the time, enjoyed cocktails with friends and family. Trained hard and kept output high. Gained 1lb total. Just a reminder that travel is not a valid excuse when you have a solid foundation and structure on how navigate anything life
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Things that are stupid:
1. Trying to out lift someone who does it for a living.
2. Trying to out drink someone who is Irish…
@HackingDave
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No one wants to hear that it’s going to take them 12-18months to hit their goal.
But unfortunately that could be the reality of it. Potentially longer.
It’s not sexy, it’s not an easy sell but it’s setting realistic expectations, which I’ll take all day long.
#wehackhealth
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Current list:
3x 3XL
14x 2XL
8x XL
8x L
16x M
5x S
Around 2000 stickers and
$1.7M in coaching vouchers.
I’ll be around
#defcon31
all day 🫡 you want them, come get them.
#wehackhealth
#hackersummercamp
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Remember where you came from and remember why you started.
Remember that this is an infinite game and the goal post will continue to move.
Remember to recognise the struggles along the way.
Remember everyone that laughed at you at the start or told you “you don’t need to
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Remember: Every decision is your own. If you choose to over eat, drink like an asshole and miss your gym session. Its on you. You can’t blame the Christmas party or whatever other excuse you decide. It’s a choice that you made. It’s on you. Always.
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This is the solution to the majority of your problems.
Stressed: lift weights
Unhappy: lift weights
Overweight: lift weights
Underweight: lift weights
Angry: lift weights
Overwhelmed: lift weights
Lost: lift weights
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My lessons for 2022.
No one cares, work harder.
It is incredible what you can achieve if you really commit to it.
You cannot fake or replicate the power of a strong community.
Today is all that matters.
Happy New Year ✌🏽
#wehackhealth
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#wehackhealth
is about more than bicep curls and protein targets. We go beyond the physical change and focus on health and longevity. Making better decisions now to ensure you have a better quality of life in the future. Another win this morning from the HACKS group. ⬇️
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Didn’t feel good this morning, didn’t want to go to the gym.
Went to the gym anyway, feel good now.
#wehackhealth
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Sorting final few details for Vegas next month. Not only have I never been to Defcon or BlackHat…I’ve never been to Vegas…should I be nervous or excited?
#wehackhealth
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8 years and counting. The goal is never to be prefect. Just to be better every single day. Show up, make change, put the work in - no one can take that away from you.
#wehackhealth
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I am a parent, I travel for work. I run a business, manage clients internationally. I have a busy calendar. There are days that I don’t want to train and days that I just want to eat cheeseburgers but I value my health more than that. I make it work, no matter what.
#wehackhealth
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The pictures here only tell a fraction of the story.
While I will always appreciate the physical change, in anyone. The work, dedication and sacrifice that it takes to override years of bad habits and unhealthy choices.
There is so much more at play here. Working along side
“You will always be a monster.” - Athena
“I know. But I am your monster no longer.” - Kratos
I was fat, and in terrible shape. Plain and simple. I didn’t want to hear it, not from anyone.
No longer.
50lbs down.
I am in the best shape of my life.
I am stronger than I have ever
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Spoke at length this week as to why BMI and BMR can be bullshit. Both these photos I am 92kg (202lb) - if I entered data into a regular BMR calculator it would give me the same number but my daily calorie burn would be massively different due to overall muscle mass.
#wehackhealth
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If I were to host a webinar later this month with tips on how to lose your first 10lb, would this be something you’d be interested in? 👀
#wehackhealth
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Relentless:
I have been coaching Dave for 1,193 days - and I can tell you, he has made every single one of those count.
I've said it before - success is a transferable skill, and there are no coincidences in Dave’s story - in life, in business and in the gym.
Respect the
Where I started to where I am today… first video I’m deadlifting 135lbs, 3 years ago. The other video - last week, hitting a 600lb deadlift.
Never thought I would be here and a lot work and an amazing trainer and friend pushing me everyday
@bencanning87
#wehackhealth
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Remember: Train hard, eat your cocopops. Make sure you get enough protein, water and sleep. Hang out with cool people. Read, learn and do something that scares you everyday. Be nice to people. Move more. Be you, unapologetically. Be better everyday and most importantly, be happy.
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Ok
@defcon
- I’m here - come get some
#wehackhealth
Current list:
3x 3XL
14x 2XL
8x XL
8x L
16x M
5x S
Around 2000 stickers and
$1.7M in coaching vouchers.
I’ll be around
#defcon31
all day 🫡 you want them, come get them.
#wehackhealth
#hackersummercamp
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Just because it's always been that way, doesn't mean it always has to be that way.
Change is hard, and often the perceived pain of change outweighs the pain of the current existence.
Before I started training, I was 156 lbs, skinny fat, and underconfident. I was 26, lived in my
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Upgrade your Hacking Health Goals:
Vague --> Specific
🚫 "Get fit"
🤖 "Complete three workouts a week"
Outcome --> Process
🚫 "Lose 20 lbs"
🤖 "Meal prep healthy foods every Sunday"
Open-ended --> Time-bound
🚫 "Someday"
🤖 "By the next DEFCON"
Unmeasurable --> Measurable
🚫
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The reason I write this is to let you know that it starts and ends with you. How you think and how you feel over how you look. The second will be much easier and much more worth while when you work on the first. Remember why you are doing it. And never stop believing.
B
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Testing day:
Bench: 285lb
Squat: 335lb
Deadlift: 455lb
Total: 1075lb
Happy with this as a baseline as I have never had any of these lifts consistently in any training rotation.
Stand by for progress.
#wehackhealth
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Inspired by
@humanhacker
&
@HackingDave
sharing last night.
A different journey but similar struggles. Almost 8 years of consistency.
Never perfect but always better. Stronger physically and mentally.
Without the gym, I would not be the person I am today.
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We are approaching 1 year of
@wehackhealth
- here is a bit about me, how I started, why I’m here and what we are trying to achieve.
Massive thank you to
@HackingDave
for going on this mission with me. And shout out to every single person involved
#wehackhealth
- the movement.
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Maximizing productivity:
- Wake up 20 min early
- Hydrate before you caffeinate
- Journal/gratitude log
- 15 min of quality movement
- Do your hardest task first
Do it daily.
#wehackhealth
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Remember: Fit your own oxygen mask first.
Every time I fly, I love this reminder. Not specifically for the flight but for life.
Look after yourself, so you can look after everyone else. 🫡
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Look of for the team about
#defcon31
today - shirts, stickers and some other bits
#wehackhealth
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Everyone wants the secret to success. Until you tell them it’s hard work, time, discipline and consistency.
#wehackhealth
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PSA: Stop getting pissed off with the results that you’re not getting, from the work that you’re not doing.
#wehackhealth
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Day by day, rep by rep. Show up, do the work, rinse and repeat. Keep the promises you make to yourself. You are in control, change the narrative. 🫡 grateful to have been a part of this journey and incredible to see how many lives have been impacted by it!
Huge respect
Everything worth while in life takes time for the reward.
Almost a 10 year difference from 2015-2023 and what an journey.
Especially thankful to
@bencanning87
for the transformation and the
#wehackhealth
community.
Anything is possible if you look to the future and begin
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Goals for the second half of the 2024:
- start and complete gym / office / HQ build
- launch phase one of hacking your health supplement brand w/
@HackingDave
- host 3x client events - 1 in Europe, 1 in USA & 1 on home soil.
- enter at 1250lb for
@RogueFitness
lifting club
-
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Dave: Want to go to
@orangetheory
on Wednesday morning?
Me: Absolutely not one bit
Dave: Ok, what time?
🥲
@HackingDave
#wehackhealth
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Doors are officially open and we are back.
Want to join the team but have been on the fence? Now is your time to get involved.
#wehackhealth
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Calling all
#wehackhealth
crew. I’d love to know you’re thoughts on this, comment below ⬇️⬇️⬇️
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Part time coach, part time event planner.
7th event in the past 16 months, first home on home soil.
Party time.
B
#wehackhealth
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Have seen 3 or 4 clients today post videos / photos / training shots on various social media platforms and honestly I have had to double take. Like shit, the progress going on is insane.
The security industry is levelling up.
#wehackhealth
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Definitely wouldn’t recommend competing with anyone when it comes to lifting, run your own race and all that…
So here is me pressing 55kg (121lb) for 4…
@HackingDave
👀
#wehackhealth
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When I first started coaching, I knew I would get a career that was rewarding and that I enjoyed.
What I didn’t know I would get was an extended family - so many comments of appreciation in recent days and feeling grateful for them all 💙
#wehackhealth
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