Progress isn’t built on one single perfect week, its built on consistent better ones. If last week was messy, that’s not failure.. that’s the starting point. Don’t try to fix everything. Just improve one or two things: - One extra day of calorie tracking - One extra walk - One more session where you simply show up That’s enough. Why this works: - Momentum creates motivation - Small wins build confidence - Confidence drives consistency Your only goal this week: 👉 Be 1% better than last week Show up. Stack reps. Don’t overthink it. Small wins → momentum → results 👊

Ow down 2.5km so far this year and 4x6min @ 3:55 / km slowly building things back up and trying to get rid of the cough I’ve had for a month 😂 How everyone week going?

@Jordan Shepherd — Textbook consistency while bouncing between London/Geneva. Transitioned from fat loss to reverse, holding steady as we push 2,500 kcal and chase strength/posture gains/performance @Mitchell Bowring — New low and nearly in the 81s (down from ~95 kg). Kept the deficit even while ill, 04:45 starts then straight to the gym. Next stop 77 kg @Rob Connolly — Down to the high 160s and looking sharp even through a nonstop wedding season. Still training hard, holding lean condition at 2,750 kcal, now pushing to build lean muscle. Consistency through chaos, just elite discipline.

I follow an Instagram account called proteinrecipesdaily. This account inspire me to try new things. They don’t use a lot of vegetables so I usually add: broccoli, mushrooms, carrots, leeks, green beens etc Also fiber can be higher when I change to whole grain products. I reheat my meals for lunch and/or dinner so I usually do rice and noodles because I think it tasts good when reheated (I’m not a fan of reheated potatoes 😅) I have found 5 of my go to which I’ll show here, they have so much more on the account that you can check out for ideas 😊🍽️ let’s get cooking 🍳

Alright everyone, thought I’d share a bit from my side since I’ve nearly been with @Jason Smith a year now. Started this journey in October last year 106kg with the aim to lose the love handles by the Summer, but not just lose, learn a lifestyle of balance so they never come back. By June I weighed 82kg, and have maintained since! Biggest win for me is that I’ve actually learned how to maintain my results without feeling like I’m on a diet. I used to be someone who’d cut everything out, then binge and fall back into old habits. Now I can have a takeaway or some ice cream, enjoy it and not spiral out of control. That’s been huge for me. I’m not stressing about logging every calorie anymore, I just focus on protein, keep the main habits in place and I’ve been able to stay around the same weight for months without even thinking about it. Honestly, that’s something I never thought I’d manage. Just wanted to say if you’re struggling with consistency, don’t underestimate the basics: protein, steps and planning your week. It sounds simple but it’s what’s kept me in shape when I’d usually have gone off the rails. Can’t thank Jay enough! 👏 👏 👏