Good morning team, I’ll be honest… interactions have dropped a bit in here lately. And that’s exactly why I wanted to post this today. Because this group isn’t just here for me to post and you to read… It’s here for YOU to be involved. The people who get the best results aren’t the ones who sit quietly in the background. They’re the ones who: ✅ Check in consistently ✅ Ask questions ✅ Share their wins (big or small) ✅ Stay accountable Even something as simple as commenting keeps you mentally locked in. Remember… this isn’t just a program. This is a community of people all working towards the same goal. And I want every single one of you to succeed. So let’s get this going again… Drop a comment below and tell me ONE thing: What is your goal right now? Fat loss? Build muscle? Get fitter? Be more consistent? Drop a clothes size? Comment it below 👇 No pressure. No judgement. Just commitment. Let’s have a strong week. Coach Simon 💪

I’m off for a long weekend break to Prague to celebrate Emma’s 50th — and by god am I ready for it! It hasn’t been the easiest start to the year for us, so let’s hope it only gets better from here 🙏 Before I go, I just want to say a genuine thank you. The last 6 weeks have been tough — starting a new business, building everything from the ground up, and then dealing with the cancer scare. I won’t lie, the stress and anxiety have been mind-blowing at times. Your support, kind messages and trust in me to help you reach your goals has meant more than you probably realise. I truly hope this page has helped you too — with structure, information, accountability and keeping you on track. While I’m away (next 5 days): • I’ll still pop in here when I can • I’ll check the app once or twice a day • Please be patient with replies 🙏 Check-ins: • Sunday & Monday check-ins → Feedback Wednesday morning • Tuesday check-ins → Feedback Wednesday afternoon By then I’ll be fully caught up. Have an amazing weekend everyone ❤️ Enjoy Valentine’s Day. And don’t worry… Protein pancake recipes are coming this weekend ready for Tuesday 😄🥞 Simon 💪

One of the most overlooked factors in fat loss is something incredibly simple… water. Not drinking enough can — and often does — slow down your progress. Let’s break down why 👇 🔥 Why dehydration can slow fat loss Your body relies on water for almost every process involved in burning fat and staying healthy. 1️⃣ Metabolism slows down Your body needs water to break down stored fat and use it for energy. When you’re dehydrated, this process becomes less efficient — meaning fat loss slows. 2️⃣ Hunger and cravings increase Your brain often confuses thirst with hunger. So when you’re low on fluids, you may feel “hungry” and eat more… when your body actually just needs water. 3️⃣ Reduced energy & performance Dehydration can make you feel tired, sluggish, and unmotivated. That means lower training intensity, fewer calories burned, and poorer recovery. 4️⃣ Water retention & bloating Ironically, not drinking enough can cause your body to hold onto water — making you feel bloated and heavier. 5️⃣ Poor digestion Water supports proper digestion and nutrient absorption. Without enough, your body struggles to function optimally. 💧 How much water should you drink? A good general guideline: ✅ 2–3 litres per day minimum for most people ✅ More if you train, sweat, or are larger in body size ✅ Aim for pale yellow urine — that’s a good hydration indicator Simple habit: 👉 Drink a glass when you wake up 👉 Drink with every meal 👉 Keep a bottle with you throughout the day ⚠️ Feeling hungry? Do this first… Before reaching for food… 👉 Drink a full glass of water and wait 10 minutes. You might just be thirsty — not hungry. This one habit alone can reduce unnecessary snacking and help control calorie intake. ✅ Bottom line Hydration supports metabolism, controls appetite, improves performance, and helps your body burn fat efficiently. If your fat loss has stalled… check your water intake before changing anything else. Small habits. Big results. 💪

Today I got the all clear. Melanoma gone. Cancer clear. 🙏 After 2 surgeries and a decent amount of skin taken away, I can finally breathe again. I won’t lie — the anxiety, the sleepless nights, the overthinking… it’s been heavy. And after losing our dog Buddy last week, this has honestly been the worst start to a year I can remember. But maybe now… we can press reset. The timing couldn’t be better. This weekend Em and I are off to Prague to celebrate her 50th, and in 4 weeks we’re heading to Mexico 🇲🇽 Much needed. I’m so grateful I got checked when I did. If I’d ignored it, months or years down the line things could have been very different. Huge shoutout to the incredible team at the dermatology department at Queen’s Medical Centre — diagnosed and treated me so quickly. The NHS gets a lot of bad press, but this team were absolutely brilliant. And to Emma, Hannah, Toby, their partners, family, friends, and all my clients — thank you for the love and support. It means more than you know. Now… off to buy the highest factor sun cream known to man for Mexico 😅☀️ If you’re ever unsure — get checked. Don’t wait.

You’ll often hear people say “muscle weighs more than fat” — technically, that’s not true. A kilogram is a kilogram… 👉 BUT what is true is this: Muscle is far more dense than fat. So the same weight of muscle takes up much less space than the same weight of fat. That’s why in the image you’re seeing: 2.2kg (5lb) of muscle looks significantly smaller than 2.2kg (5lb) of fat. Why This Matters For Your Progress ✅ You can look leaner even if the scale doesn’t move much ✅ You may drop clothing sizes without big weight loss ✅ Body shape improves as muscle increases ✅ Metabolism increases because muscle burns more calories at rest This is why I don’t want anyone obsessing over scale weight alone. Two people can both weigh 85kg… One can look soft and carry more body fat The other can look athletic, lean, and defined Same weight. Completely different body composition. The Goal Not just “lose weight” ❌ But: 👉 Lose fat 👉 Build / maintain muscle 👉 Improve body composition This comes from: ✔️ Resistance training ✔️ Enough protein ✔️ Being in a calorie deficit (for fat loss) ✔️ Consistency over time Takeaway If the scale hasn’t moved much but: • Your clothes fit better • You look leaner • Strength is increasing You ARE making progress. Trust the process. Focus on fat loss + muscle building — not just the number on the scale. Drop a 💪 if you’re working on body recomposition right now. Click this link ⬇️⬇️ https://www.instagram.com/reel/DRsNwZZja04/?igsh=M3h5MzY4bGh0bnRp