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 💙

Be honest… who actually enjoys leg day? And who walks out the gym thinking “why do I do this to myself?” 😂 But listen — leg day is NON negotiable if you want real progress. ✅ Why you should NEVER skip leg day Leg training isn’t just for people who want bigger legs… It helps you: 🔥 Burn more calories Legs are your biggest muscle group — training them uses more energy than any other session. 💪 Build full-body strength Strong legs = stronger lifts everywhere. Even your upper body sessions improve because you’re more solid and stable. 🏋️‍♂️ Improve body shape Legs build the foundation of your physique. Glutes, hamstrings, quads = the body transformation look. 🦴 Support joints & prevent injuries Strong legs protect the knees, hips and lower back — especially as we get older. 🧠 Boost hormones & confidence Leg day builds mental toughness. You don’t accidentally get through a tough leg session… you earn it. 😮‍💨 Why do DOMS happen? DOMS = Delayed Onset Muscle Soreness That sore, tight, stiff feeling that kicks in 24–48 hours after training… and usually peaks around day 2. It happens mainly because of: ✅ Muscle damage (micro tears) ✅ Inflammation + repair process ✅ New stimulus (new exercises, heavier weight, more volume) ✅ Eccentric work (the lowering part of squats/lunges/RDLs) Leg sessions cause the most DOMS because: - legs hold a lot of load - they do loads of eccentric work - and they have a big blood supply and nerve response That’s why you can train legs on Monday and still feel it on Thursday 😅 🧠 Why DOMS lasts longer in legs Leg muscle groups are HUGE and take more damage per session. Plus we use our legs all day: 🚶 walking 🪜 stairs 🧍 standing 🚗 even getting in/out the car So the soreness gets “reminded” constantly. ✅ What to do to help with DOMS DOMS isn’t dangerous — it’s part of the process — but you can reduce it: ✅ Keep moving Walking is one of the BEST things for sore legs. ✅ Hydrate + salt Water helps recovery and cramping. Salt helps performance and muscle contraction.

My main priority this coming week is getting everyone fully set up and ready to start. I’ll be sending out your coaching app links shortly so you can get logged in, complete your setup, and be ready to go. Once everyone is onboarded, I’ll start building things out properly here inside the community. You’ll notice the 📚 Classroom section at the top — this is where I’ll be uploading: • Plan walk-through videos • Recipe ideas & food prep guidance • Training tutorials • General support & education to help you get the best results I’m really looking forward to working with you all and building something structured, supportive, and results-driven in here. Let’s get started 💪🔥