Apologies I haven’t posted any recipes today. I’ve been in for surgery and I’m pleased to say it all went well and everything seems promising. However, now I’m home the soreness and pain have been pretty rough, and I’ve struggled to get comfortable. I’m feeling really tired as well, so I’m going to have an early night and focus on recovery. I’ll be back on tomorrow and I’ll get plenty of high-protein recipes posted ready for the weekend. Thanks for your support, Simon 💙

Morning team! Hope you’re all feeling good after a strong week 👊 You’ve put 5 solid days of effort in — don’t let the weekend undo it. ✅ Enjoy your weekend ❌ But don’t turn it into a “free-for-all” Remember… fat loss doesn’t get ruined by one meal. It gets ruined when one slip turns into: “Ahh I’ve messed up now… I’ll start again Monday.” 🚨 If you slip up this weekend… DO NOT write the weekend off. Reset immediately. Next meal = back on track ✅ Next day = back to routine ✅ You’re not aiming for perfection… you’re building consistency. 👇 WEEKEND CHALLENGE: Comment “ON TRACK” if you’re staying focused this weekend 💯 Or comment “RESET” if you need to draw a line and get back on it today. Let’s go team 🔥💪

Morning cardio is one of the most common fat-loss questions I get — so let’s clear it up properly 👇 ❓ Should you do morning cardio? Yes — if it fits your lifestyle. Morning cardio isn’t magic, but it can be a powerful habit builder. The real win is consistency, not the clock. 🔥 Is fasted cardio best? Not necessarily. Training fasted doesn’t automatically burn more fat over the day. Fat loss comes from a calorie deficit over time, not whether you’ve eaten before cardio. Fasted cardio can work if: - You feel good training without food - Intensity is low–moderate (walking, steady cycling) - You’re not strength training right after Avoid fasted cardio if: - You feel weak, dizzy, or flat - You’re doing intense HIIT - You’re lifting weights afterwards 👉 If performance drops, eat first. Simple. 🏃‍♂️ Benefits of doing cardio regularly - Increases daily calorie burn - Improves heart health & fitness - Helps recovery and circulation - Reduces stress and improves mood - Supports fat loss when paired with proper nutrition ⚠️ Should you do cardio every day? You can — if intensity is managed. Best approach: - 🚶‍♀️ Daily low-intensity movement (steps, incline walk) - ⚡ 2–3 higher-intensity sessions per week max - 🏋️‍♂️ Strength training stays the priority for fat loss & muscle Too much hard cardio + low calories = stalled fat loss ❌ ✅ Bottom line - Morning cardio isn’t mandatory - Fasted cardio isn’t superior - Consistency > timing - Cardio supports fat loss — it doesn’t replace nutrition or strength training 💬 Do you prefer morning or evening cardio — and why? Drop it below 👇