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 💪

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.

Happy Friday legends 👊 Another week done, another chance to tick boxes and move closer to your goals. Quick reminder as we head into the weekend: ✅ You don’t need perfect days ✅ You don’t need extreme diets ✅ You don’t need to “start again Monday” You just need consistent average days stacked together. If you’ve: ✔️ Hit your protein most days ✔️ Got some steps in ✔️ Trained a few times ✔️ Drank your water You’re winning. Simple as that. Weekends don’t ruin progress… Unplanned weekends do. So today, I want you to drop below ⬇️ 👉 Your WIN from this week (big or small) 👉 One non-negotiable you’re committing to this weekend Let’s keep momentum high and finish the week strong 💪 Proud of you all — keep pushing 👊🔥

5th Feb already… this month is flying by! ⏳ Most of you have now been on plan for a full month — that’s a massive win in itself. So let’s check in: 👉 What have you been liking most about your plan? 👉 What have you been finding hardest / disliking? Your feedback helps me fine-tune things and make this next phase even better for you. No matter where you’re at right now — stay consistent, stay focused, and trust the process. Let’s smash February 💪🔥

Let’s talk about lifting weights, diet, cardio & the menopause — and how to use all three properly for fat loss, energy, and long-term health. Menopause doesn’t mean fat loss becomes impossible. It means your strategy needs to change. 🏋️‍♀️ LIFTING WEIGHTS (Non-Negotiable) Benefits ✅ Preserves & builds muscle ✅ Boosts metabolism ✅ Improves bone density (huge for menopause) ✅ Shapes & tones the body ✅ Improves insulin sensitivity (blood sugar control) Cons (if done wrong) ❌ Too much volume = fatigue ❌ No progression = no results ❌ Skipping it entirely = muscle loss + slower metabolism Best approach: 3–4 strength sessions per week Focus on full-body or upper/lower splits Progressive overload (try to improve reps or weight over time) 🥗 DIET (Fuel, Not Starvation) Benefits ✅ Fat loss without muscle loss ✅ Better energy & mood ✅ Hormone-friendly when balanced Key Focus • High protein • Plenty of veg & fibre • Balanced carbs & fats • Consistent meal times Cons of under-eating ❌ Slower metabolism ❌ Low energy ❌ Cravings & binges ❌ Hormonal stress Remember: Eating less isn’t the goal. Eating correctly is. 🚶‍♀️ CARDIO (Support Tool, Not Punishment) Benefits ✅ Improves heart health ✅ Helps create calorie burn ✅ Reduces stress when low intensity Best types • Walking • Incline treadmill • Cycling • Light cross trainer Cons of too much cardio ❌ Muscle loss ❌ Increased hunger ❌ Elevated cortisol ❌ Burnout Sweet spot: 7–12k steps daily + optional 1–2 short cardio sessions 🧠 BIG PICTURE Fat loss in menopause works best with: ✔️ Strength training as the foundation ✔️ Protein-focused nutrition ✔️ Daily movement ✔️ Good sleep ✔️ Stress management No extremes. No starvation. No endless cardio. Just structure + consistency. If you’re unsure how to set this up for you, drop a comment below or post in the group and I’ll help 🙌 You’re not broken. You don’t need to “try harder.” You need the right plan 💙