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 💪

Let’s talk cardio – when to do it and why timing matters. 🔹 Fasted cardio (first thing in the morning) Fasted cardio can be useful during a fat-loss phase. Why? - Lower glycogen levels = your body is more likely to use stored body fat - Simple, low-intensity work (walking, incline treadmill, bike) - Easy way to increase daily calorie burn without affecting training Best used for: - Fat loss phases - Low-intensity cardio (LISS) - People who train later in the day ⚠️ Not magic. Fat loss still comes from a calorie deficit. 🔹 Post-weights cardio (recommended for most) This is the sweet spot for most people. Why it works: - You’ve prioritised weights first (muscle retention is king) - Glycogen has been used during training - Cardio here supports fat loss without compromising strength Best used for: - Most fat-loss clients - Anyone wanting to keep muscle while dropping body fat - Structured, consistent plans ❌ Why we don’t do cardio BEFORE weights This is the big mistake. Doing cardio before training: - Reduces strength and performance - Limits progressive overload - Increases fatigue - Makes it harder to build or maintain muscle If you care about: - Results - Shape - Long-term progress 👉 Weights ALWAYS come first. 🔑 Key takeaway - Fat loss = calorie deficit + consistency - Cardio timing is a tool, not a rule - Lift first, cardio after (or separate sessions) - Don’t overcomplicate what works Train smart. Stay consistent. Results follow 💪