Firstly — I just want to say well done. The results I’m seeing from check-ins over the past 1–2 weeks have been brilliant. Effort has been high, consistency has been strong, and most importantly… you’re building momentum. Now here’s the truth: weekends don’t ruin progress… what you do with the weekend does. We are NOT throwing away a great week with a “I’ll start again Monday” mentality. Here’s how you win this weekend: 1) Keep your normal routine Wake up, get moving, drink water, have your normal meals. The quickest way to fall off is to start the day with “I’ll just see what happens.” 2) Plan your food — don’t wing it If you don’t plan, you’ll end up reacting. - Get your protein in early - Eat proper meals - Have your snacks readyWhen you’re full and fuelled properly… cravings drop massively. 3) Expect cravings (and beat them) Cravings aren’t an emergency — they’re a feeling. Before you give in, do this: - Have a big drink of water - Wait 15 minutes - Eat a high protein snackMost cravings pass if you don’t feed them instantly. 4) Peer pressure plan If you’re out with people this weekend, remember: No one cares about your goals more than YOU. Have a sentence ready: - “I’m on a plan at the minute.” - “I’m staying disciplined, I’m feeling too good to mess it up.”Confidence shuts down pressure. 5) You don’t need to be perfect — just consistent This isn’t about living like a robot. It’s about being in control. If you want something off plan, fine… but do it smart: - One meal, not a whole weekend - Get steps in - Back to normal the next meal Final message: You’ve worked too hard to go backwards now. The weekend is where most people fail… which is exactly why the weekend is where you can separate yourself from the pack. Stay disciplined. Stay focused. Keep momentum. Monday you will either be proud… or frustrated. Let’s make sure it’s proud.

I actually had a really good lie-in this morning — which is probably exactly what I need right now for recovery. The last couple of days have been a bit rough, but I genuinely feel like I’m turning a corner and I’m on the mend. So what’s my plan for the next 2 weeks while I’m not allowed to even touch a dumbbell? Yep… no weight training at all. Here’s what I’ll be doing instead: - Prioritising rest and healing (sleep, naps, chill time) - Keeping my steps up daily to stay active without stressing my body - Sticking to clean nutrition and hitting my protein every day to protect muscle - Staying hydrated, keeping food simple, and avoiding any “recovery-killing” rubbish - Light mobility / stretching as long as it’s allowed - Staying consistent with routine even without training — because routine builds results Conclusion: This is the part most people get wrong — they panic, they think they’ll lose everything, and they mentally fall off. But recovery is part of progress. Two weeks off weights doesn’t ruin you… giving up does. I’ll stay disciplined, keep moving, keep eating well, and come back stronger. 💪

If you love a proper chippy style kebab… this one is unreal. I make this all the time and it tastes bang on. ✅ Ingredients (4 servings) - 750–800g lean mince (lamb / beef / pork — or a mix)Personally I think lamb tastes most like chip shop doner - 1 onion (finely diced) - 3–4 cloves garlic (finely chopped) - 2 tsp cumin - 2 tsp ground coriander - 1 tsp oregano - ½ tsp smoked paprika 👨‍🍳 Method 1. Mix everything in a bowl until fully combined. 2. Now the key part… knead it like bread for a few minutes. 3. Then slam the mince mix onto the worktop/board around 12 times.This gets the air out and gives it that proper doner texture when you slice it. 4. Shape it into a tight loaf / log. 5. Oil a piece of foil, wrap the loaf up tightly and twist both ends like a Christmas cracker. 6. Cook using either option below: 🔥 Oven - 200°C for 60 minutes ⚡ Air Fryer - 40 minutes (depending on size, check it’s cooked through) 7. Let it rest for 5–10 mins, then slice it thin (even better if you crisp it up in a pan for 1–2 minutes after slicing). ✅ Serving idea Stick it in a wrap or pitta with salad + low cal garlic mayo (or yogurt + garlic) and it’s a game changer.

Just a reminder — you can still enjoy a weekend meal without blowing your progress. A “clean fakeaway” is the best option because it: - keeps calories under control - still hits protein - scratches the takeaway craving - doesn’t turn into a full weekend binge Here are 3 easy fakeaway ideas you can make at home this weekend: 1. High Protein Burger & FriesLean beef/turkey burger, air fryer fries, and a yogurt-based burger sauce. 2. Chinese Salt & Pepper ChickenCrispy chicken strips (air fryer), peppers + onion, salt & pepper seasoning, served with rice or chips. 3. Fakeaway Curry (Tikka Masala)Chicken tikka-style curry using chopped tomatoes + stock + Greek yogurt for a creamy high-protein sauce. Question for you: Which one are you fancying this weekend — burger, curry, or Chinese?

Serves: 4 Time: 25–30 mins Meal prep: 3–4 days in fridge Best with: egg fried rice or chips (air fryer) Ingredients Chicken - 600g chicken breast (thin strips) - 2 tbsp cornflour (light coating = crispy) - 1 tsp salt - 1 tsp black pepper - 1 tsp garlic granules - 1 tsp paprika (optional but nice) Salt & Pepper Seasoning Mix (the flavour) - 1 tsp salt - 1 tsp black pepper - 1 tsp crushed chilli flakes (optional) - 1 tsp Chinese 5 spice (key ingredient) - 1 tsp garlic granules - 1 tsp onion granules - ½ tsp white pepper (optional but adds that “takeaway” vibe) Veg + Sauce - 1 onion (sliced) - 2 peppers (sliced) - 2–3 garlic cloves (chopped) - 2 spring onions (optional) - 1 tbsp soy sauce (light if possible) - 1 tbsp rice vinegar or lemon juice - 1 tbsp sweet chilli sauce (optional but works well) - 1 tsp sesame oil (optional) - 1 kcal spray / 1 tsp oil Method 1) Prep the chicken 1. Slice chicken breast into thin strips. 2. Add to bowl: cornflour + salt + pepper + garlic granules + paprika. 3. Mix until coated. 2) Cook chicken (crispy) ✅ Air fryer method (best for clients) - Air fry at 200°C for 12–14 mins - Shake halfway(Use 1 kcal spray over chicken before cooking) ✅ Pan method - Spray a hot pan / wok - Fry chicken 6–8 mins until golden and cooked through. 3) Cook veg + flavour 1. In the same pan/wok, spray oil. 2. Stir fry onion + peppers 4–5 mins. 3. Add garlic + spring onions 30 seconds. 4) Combine + season 1. Add cooked chicken to the pan with veg. 2. Add soy sauce + vinegar/lemon + optional sweet chilli + sesame oil. 3. Add the salt & pepper seasoning mix. 4. Toss 1–2 mins until fully coated. Serving Options (On Plan) ✅ Option A: Salt & Pepper Chicken + Egg Fried Rice - 250g cooked rice (batch cooked) - 2 eggs (scrambled into rice) - Frozen peas/carrots mix - Soy sauce ✅ Option B: Salt & Pepper Chicken + Chips - Air fryer chips (potato or frozen light chips) - Side salad