If you're sitting there thinking... "Well, summer is now over and again I didn't quite look the way I wanted" Don't worry! Because now, is arguably the best time of the year to really get started on honing in and nailing your good habits to look and feel amazing for next year... You now know what it takes to get in to shape and juggle everything at once and as you can tell, it's not easy is it?! System is everything! With the right systems in place everything becomes easier. Now that you have that knowledge, and experience you can attack things from a different angle. Team that up with the cooler days and that "pressure" of trying to look good on your next summer holiday are now gone, we can go back to the drawing board - regroup and attack again! One of my favorite sayings and one you've probably heard before: "Summer bodies are made in winter." Has a lot of truth in it... The biggest mistake people make is waiting until April or May before panicking and trying to cram six months' worth of progress into six weeks, or even less sometimes! Then mess about with... ❌ The extreme diet. ❌ Hours of cardio while half starving themselves ❌ Trying to train seven days a week. ❌ Trying to fill the hunger void with coffee Then the holiday comes and they feel drained and miserable... Sure they lost a little weight, but then they enjoy themselves while away, put it all back on (and often more), arrive back home and say... "Next summer I will nail it..." And the cycle repeats itself - year - after year. Let's not be those people, and if you were "those people" (as I was about 20 years ago) you know what I am talking about! So Instead... Let's use Autumn and Winter to really concentrate on building the foundations. 🍂 Nail your habits by taking responsibility 💪 Build strength by keeping up with your workouts 🥗 Get your nutrition under YOUR control. 😴 Improve your sleep by hitting the hay between 10-11pm 🚶 Increase your daily movement by being obsessed with movement and hitting your daily step target - rain or shine!

When people think about improving their health, they usually ask themselves: "What do I need to start doing?" Working out, stretching, planning, tracking and weighing their meals.... But here's something worth thinking about... What if half your progress came from the things you simply stopped doing? Sometimes, the biggest wins aren't found in adding more... They're found in removing what holds you back. Think about it... 🍽️ Not having that second helping before the feeling of fullness sets in. 🍫 Not reaching for another snack. 🛋️ Not spending the whole evening sitting on the sofa. 📺 Not watching "just one more" episode of Netflix until 1am. 📱 Not scrolling through another three pointless reels on social media. 🚬 Not lighting another cigarette. 💨 Not picking up your vape for another few puffs. Every single one of those decisions is a win. The funny thing is... It doesn't require you to do anything extra. It simply requires you not to do something that doesn't serve your goals. ✍️ This week's challenge Grab a piece of paper and write down every habit that's holding you back - 100% Be honest! You'll probably be surprised by how many of them are "non-action" habits—things you simply need to STOP doing rather than new habits you need to build. Start there. Remove just one. Then another. The effects are like knocking over the first domino. One better decision leads to another, and before you know it, you've created momentum without feeling like you've completely turned your life upside down by adding to your already full to-do list. Remember... Success isn't always about doing more. Sometimes... It's about doing less of what keeps pulling you backwards. 💪

I stumbled across something recently that I honestly didn't expect to enjoy as much as I do, it's called Yuenyeung (originating from Hong Kong)... Black tea + Coffee + Milk I know... it sounds a bit odd. But hear me out. You still get the caffeine kick to wake you up and sharpen your focus, but I find the energy comes on much smoother than coffee alone, and I don't seem to get that sudden afternoon crash. And here's why: Tea naturally contains L-theanine, an amino acid that works alongside caffeine to promote a calmer, more sustained feeling of alertness. Instead of feeling wired for an hour and then flat afterwards, I find my energy stays much more stable. Now, everyone's different, so I'm not saying it'll work miracles for you... But it's definitely worth trying and it's very simple to make. 1. Get a mug 2. Put a black tea bag in it (Ceylon, Earl grey or English breakfast) 3. Add 1 tsp of instant coffee (or shot of espresso) 4. Pour on hot water - steep for 3-4 mins. 5. Add a splash of milk (traditionally condensed milk) 6. Sweetener or sugar if that's your thing Stir... done. Takes about 30 seconds to prep and can be enjoyed hot or cold - just add ice! I've been really enjoying this over the past couple of weeks, so I thought I'd share it with you all. If you give it a go, let me know what you think! It might just become your new morning secret weapon. Give it a try - you might be surprised. ☕💪

One of the biggest lessons I've learnt over the years is this... Life becomes much easier when you just stay ahead of it. Every morning, your goal should be simple: Get a head start. Not because everything has to go perfectly... But because life rarely goes perfectly. Unexpected phone calls. Traffic. Meetings that overrun. Kids. Technical problems. Sickness. A surprise work project due next week, oh and your expected to go for a business meeting in India - 3 days travel, including flight days! These things can always happen and they will always throw you off track - But the degree to which it throws you off track is dependent on how well you have your life together. That's exactly why you want to build yourself a time buffer. If everything goes to plan... Fantastic! You finish work early, complete your workout, tick off your to-do list and get rewarded with the rest of the day to yourself. (Unless you're one of those strange people who enjoys every second of a workout and wants to savour it... 😉) But if life throws you a curveball - No problem. You already built yourself enough breathing room to absorb it. Even if you finish a little later than planned... That's infinitely better than carrying today's stress into tomorrow. Our objective isn't just to survive each day - It's to get ON TOP of our lives. Imagine looking down from a bird's-eye view, calmly moving the pieces of your life around like a game of chess instead of constantly reacting to the next curveball like an emergency. Now, getting there takes effort. Think of it like running up a downward-moving escalator. At first, it feels hard. And yes some people's escalator is longer than others - it's jus the way the cookie crumbles, my escalator is particularly long for example, but I am at a stage where I am nearing the top so I almost "enjoy" the stress that comes my way. Also sometimes the escalator temporarily moves faster than the usual during times of turbulence. But if you keep running, keep pumping, and keep pushing...

One of the biggest mindset shifts I've made over the last few years has completely changed my consistency... I stopped seeing workouts as something hard in my day that I had to DO... and started seeing them as a block of time I had to HONOUR - A window of time that I would carve into my day... Think about it... If I told you to go and do 45 minutes of squats, presses, lunges and burpees, your brain immediately starts negotiating. "I'll do it later..." "I'm too tired..." "I don't have time today..." "I have to get this and that ready and then I have to shower, wash my hair, re-apply make-up..." That's where procrastination begins. Instead... Don't focus on "the workout". Focus on the clock. Whether it's 15, 30 or 60 minutes, your only job is to show up for that time window and SEE it as a time window. A beautiful time window, and outside of that window you see yourself as the version of yourself you know you can be! Wonderful thought, isn't it 😊 You can even book it into your schedule as "Happy Hour." 😊 It's non-negotiable. Just like you wouldn't cancel a meeting with your boss... And if we are honest, YOU are the boss of yourself right - Why would you cancel a meeting with the person responsible for your health, happiness and future? (You) ...And I know what you are thinking when reading that - Sure, but I can't control all of the circumstances in my life, what about: Work... Kids... Traffic... Long hours... Unexpected travel... Falling sick... Falling down the stairs... These aren't in control of your life. They're simply variables that you have to navigate, and with each situation you have to take it by the b*lls and own it - if it knocks you down you get back up, reassess and keep moving forward. So in the future... When it's time to train, walk into your workout space, close the door behind you, look at the clock and picture the time you'll finish - That's your finish line! Also imagine the feeling you get at the end, the endorphin rush and feeling of accomplishment and strength you get.