@Chandler Marchman Hi mate just lately I've been getting tight lower back muscles while doing my swings. After I finish my work out and the next I have no soreness what so ever. Is this normal to get tight lower back muscles when performing swings. I do as many swings I can in 10min doing 10 reps and using 20kg KB. Cheers Willy

With the wife and daughter not just sick, but pretty much anchored to the bed, productivity is NOT what I wanted it to be today. Had to pull dad, mom, maid, cook, business man, AND dedicated meathead detail today and needless to say, I fell short of what I wanted to accomplish. But that doesn’t mean there was no room for progress. When the day gives you a shit sandwich, make the best of it by executing the tasks you CAN fit in with a high standard of excellence. Yea, today’s training was abbreviated because I just ran out of time, but my diet was on point! And I’ve learned over the years to take that without being too hard on myself. After all, I can make up todays workout this weekend…So I’m good… So remember, learn to take what the day gives you and execute with a high standard of excellence on the tasks that you ARE able to fit in… By the way, check out the MOUNTAIN of laundry my wife just foisted on me…Figure that back and forth and constantly bending over has to count for something in the conditioning department, right?! Tomorrow’s always a new day…So stay positive and collect/respect the little wins. Trust me, they add up!!! Hands Up…KEEP FIGHTING!!!

Here’s something to think about while you go through your workouts inside the 30 day challenge... If you’re not happy with the results you’re getting from your workouts, it might be because you’re not forcing your body to make the adaptations that you want to see in it. And 99% of the time this is because the weight being used to get in the prescribed reps for your workouts is too light. So do yourself a favor and choose a weight that requires you to sack up to see things through to the end. The results you get will speak for themselves!!! Hands Up…KEEP FIGHTING!!!

I don’t want this 30 Day Challenge to just be a reboot for your body that helps propel you to bigger and better PHYSICAL gains. I also want it to be a way for you to reconnect with your “WHY”… That’s why we bust our ass during the week and prioritize reconnecting with our WHY on the weekend. THAT’S how winning is done! With that said? What did you do to reconnect with YOUR ‘WHY’??? Chime in below…. Hands Up…KEEP FIGHTING!!!

When I’m all in on a transformation plan and need a quick snack to help me satisfy cravings AND hit my macros, my favorite is cheese eggs with a tablespoon of salsa… They’re quick, delicious, nutritious, and will help satisfy any hunger pangs… What’s your go to “stay on track snack”???