Having been away on a birthday break in a little cottage, in the north Yorkshire countryside, came across a little farm shop and bought some produce. One was some "cold pressed Rapeseed oil. What a revelation!! Reading the label, its a great product, with Omega 3 amongst its many benefits, has a quicker heating point, and can also be used as a cold dressing as well. Started to use this instead of olive oil. Great discovery for us.

Hi Mark, I hope I’m not too late to add my Feedback. Now grab a cuppa and take a seat…. So, I joined this Free challenge on August 18th, and my wife decided to do it too… When we researched and read all the free information you and the group were giving, we decided to start the Clean 10 Challenge… The first 3 / 4 days were really tough but then the results really started to show, and we both started feeling better, losing weight, and burning Fat… Life was good and we felt great…. But then life has a way of getting in the way and we both waivered in late September and first half of October and during this time I stopped reviewing and interacting with the group. We undid some of the good work we had done…. Mid-October my wife and I agreed we much preferred how we felt during the challenge and as you say Mark, consistency over perfection… these words stick with me and continue to do so…. So, from Mid-October my wife and I have been being consistent and sticking to the main principles you thought us. We both work off the calorie deficit and calorie banking system. This has worked really well for us. My wife started off 11st 8 and is now 10st 7 and her target is 10st, even though I think she looks amazing now… For me, I spent the last 5 weeks building new and better habits and I can truly say I feel so much better. I havent had a drink in 4 weeks and whilst I don’t intend to give it up altogether, I don’t intend to go back to the level I was at before. I mentioned before that I signed up to a Local PT here in Dundalk. And I swear he is the Irish version of you 😊. Everything he says echoes what you told us; Protein, Habits, Consistency, Weights, Fat Loss etc. He said he has heard of you and loves your work…. The weight is still coming off me slowly; however, I notice it in the inches. My strength has increased. And my stamina and recovery rates are through the roof…. I used to use my shift work as an excuse to not train but now I’m on shift and still manage to train at least 3 to 4 times a week and have a manageable diet also.

I just want to check the numbers, as we will be wrapping up this group soon. It's been highly rewarding helping many people and getting to know you all through this community. I would have liked to see a few more people commit; however, the problem with free stuff is that people don't always follow through. If there are only a few responses, we will bring the date forward, as there are platform fees. As of today, we won't allow any new members to join, just so we can come to a natural end. If you are looking for further support and a continuation plan, please comment 'LEARN MORE' below

Never had this before. But as Oliver Twist says " please sir can I have some more" "Spicy Quinoa bean chilli"!! One peeled onion, hot smoked paprika,ground cumin,ground coriander, chopped tomatoes, red kidney beans, mixed beans, oregano, grated cheddar and some Greek yoghurt. Light, very filling and absolutely delicious 😋 😋

Mediterranean style braised chicken thighs with olives Onion chopped, kalamata olives, diced tomatoes, chicken broth,dried oregano, pepper to taste. Served with a turnip mash. Yet again filling and very delicious 😋