Happy Friday Team! 🎉 Last weekend of November… which means DECEMBER 1st is on Monday!! 🎄 To kick off the Christmas period, we’re launching a December Step Challenge for the whole month with two flexible challenges to choose from: Option 1 - Merry Movers > goal of 350,000 steps throughout the month Option 2 - Holiday Hustlers (Runners only!) For those wanting an extra push… goal is still 350,000 but running steps DO NOT count. All steps must be from walking only to burn those extra cals🚶‍♂️⚡ Who’s joining us to stay active, burn calories and head into Christmas feeling amazing?! Comment below whether you are a MERRY MOVER or a HOLIDAY HUSTLER to lock in your challenge🎅💪👟 Bonus: If you’re taking part, please tag us in your Instagram stories using the image below! 📸 @eljohnsonfitness @simonjohnsonfitness @jjsthecoach @james.pace.coaching

Ingredients: - 40g porridge oats - 1 grated apple - 5g chia seeds - 100ml milk - Tablespoon of date paste - 100g 0% fat fage yoghurt - 1tsp cinnamon (natural anti-inflammatory!) - Optional Protein powder (If I do have it I go for the Cinnamon donut per4m whey) Method: Add the oats, apple, chia seeds and milk into a bowl and microwave for 2 minutes. Then stir in the date paste, yoghurt & cinnamon (and protein powder if using) - done! (Heat again if you want them really hot!) Tip: protein powder add to a mug/bowl with a splash of water and mix until into a thick paste like consistency before mixing in. Nutritional Value: (no protein powder) Calories - 410 Protein - 21g Fibre - 11g

Team, we’re already one whole week into December. Read that again: 7 days gone. The question now is simple: 👉 Did your actions reflect the results you want? Or did you coast? Before we go any further: Drop your total steps from last week below. 💡 The Big Brother Frame There’s a mindset I want you to take seriously this month: If there were a camera crew following your life… would you be proud of the way you showed up? Because the truth is there is a camera. It’s your body.It records everything: - Every walk you did or skipped - Every meal you planned or winged - Every session you showed up for or talked yourself out of - Every standard you kept or dropped Your body never lies. Your habits are always on film. 🎯 The Line That Hit Me Hard This Week Chris Williamson said something that slapped me in the face: “You already know what you need to do…you’re just not doing it.” Most people don’t have a knowledge problem. They have a follow-through problem. You KNOW: what foods support your goals…how many steps help you feel good…why training gives you energy…how planning beats relying on motivation… The gap isn’t information. The gap is execution. 🔥 WEEK 2 DECEMBER INTENTION So here’s your Monday challenge: 1️⃣ Post your steps from last week (awareness = control) 2️⃣ Set your target for this week 3️⃣ Comment ONE thing you KNOW you should do… and are committing to doing this week. This is how momentum is built:Not through perfection but through ownership. Let’s make Week 2 reflect the standards you say you want to live by. Let’s go, team. 🔥

Not the prettiest…. But yummy I promise 😂 An amazing natural high fibre sweetener to add to porridge, flapjacks, smoothies etc! Add a packet of dates to a bowl, cover with boiling water and allow to soak for 10 mins (longer if dates are harder). Then using a hand blender blend to a smooth paste. This lasts for up to 3 months in the fridge in a sealed container! How to track the calories example: - Using a 250g pack of dates - Cover with water (now it weighs different!) - Blend then weigh out the paste into the container you’re going to store it in. It now weighs 400g for example. - If we wanted 25g of dates per serving this would make 10 servings (250g of dates) but (400/10) is 40g of date paste - So 25g dates = 40g date paste - Hopefully that makes sense!