Hello Legion! Happy Tuesday. I've just released arguably one of the best ways to track your health metrics without relying on the vanity metric of weight or aesthetics. While I still firmly hold true to the fact that a healthy physique will doubtless check all of the stats below, I want to give people a more real insight into some concrete values you can monitor to determine your long term health outcome. Inside, you'll discover the 6 most powerful longevity markers that outperform genetics, body weight, and even cholesterol when it comes to predicting healthspan. This scoreboard teaches you how to measure your resting heart rate, walking speed, blood pressure variability, grip strength, HbA1c, and cardiorespiratory fitness. You will then track your progress over time using a clean, beginner-friendly dashboard. If you've ever known anyone who you thought was healthy, yet one day they were caught off guard with a diabetes diagnosis or some other chronic illness like hypertension, and you don't want to end up like that, this is for you. You can utilise this resource in the Library tab in Classrooms.

It worked! On the 20th I had a day for stand up paddleboarding, so I shifted each subsequent day forward by one. Having the reminder on the board was good in visualising my goal. However, I also feel like it was easy to ignore once I got into the rhythm of things, and got used to the calendar being there. Need to experiment with placement - your mileage may vary!

When my training program was updated initially to include more training, I was freaking out about trying to fit it all in throughout the week. I’ve spent the past hour or so taking the time to plan out how i’m going to get it done and I realised, I have way more time than I thought. Just goes to show when you actually take the time to plan things out, you can get alot more done.

Happy new year! To start off the new year, I'm going to try out a new system for tracking gym sessions. Nothing crazy, just a whiteboard I look at everyday and a crudely drawn calendar. We are aiming for three days a week, so on each of the set days I'll mark whether I've been or not. Will report back at the end of the month!

Hey everyone! Something that a few people (Shaneal's clients included) has asked me is, "How do you eat 800g of rice a day???" If you're like me, and your stomach doesn't stretch very easily, then spacing out your food into smaller meals is the easiest way to do it. During my bulk, I have to eat 800g of rice and 500g of sweet potato, along with other carbs, fats and protein. --- Here's how I approach it: 8am - 60g of Oats, 1 scoop protein 8:30am - 50g of rice noodles (still counts as rice) and 10g of bone broth 10am - 250g of rice, 1 x 95g of tuna 11am - 500g of sweet potato (mashed, I find it easier to digest) 3pm - 400g of rice, 2 - 3 boiled eggs 7pm - 100g of rice, 300g of lamb backstrap, and veggies (and cook the lamb with 1 tbs of butter) -> As for maltrodextrin, this is a fast absorbing carb. Pretty much sugar powder and add water. If you're interested in this, I recommend chatting to Shaneal about whether it's right for you. --- Whether you've got 800g or 400g of rice to eat a day, if you're struggling to eat it in one sitting, my best advice is to break it into 2 or 3 meals 😊 Hope this helps!