🛒 Ingredients - 100g rolled oats - 30g oat flour (or blend oats into flour) - 40g vanilla or chocolate whey protein - 30g almonds, finely chopped - 20g pumpkin seeds - 20g sunflower seeds - 50g dried cranberries (or sugar-free cranberries) - 80g powdered peanut butter (PB2 or similar) - 60g sugar-free maple syrup or honey - 120ml unsweetened almond milk - ¼ tsp salt - 30g dark chocolate (70%) – drizzle 👨‍🍳 Method 1. Add oats, oat flour, protein powder, nuts, seeds and cranberries into a large bowl. 2. In a separate bowl mix powdered peanut butter, syrup/honey and almond milk. 3. Combine wet and dry ingredients until thick and sticky. 4. Chill 20 minutes. 5. Roll into 14–16 small balls. 6. Melt chocolate and lightly drizzle over. 7. Chill again until set. 🔥 Approx Macros (per bite – based on 16) - Calories: ~85 kcal - Protein: ~6 g - Carbs: ~9 g - Fats: ~3 g (Macros will vary slightly by brand.) ✅ Why This Version Is Better for Fat Loss ✔ Less nut butter ✔ Added protein powder ✔ Lower sugar ✔ Smaller portion size 💡 Coaching Tip Great as: • Post-workout snack • Mid-afternoon hunger control • Sweet treat replacement Stick to 1–2 per serving when dieting.

Today myself and client Rav travelled over to Birmingham to get our blood work done with Dr Khan at Transform Now. Just to clarify — this isn’t related to my recent skin cancer. It’s something I chose to do proactively to optimise my health and performance. Honestly, getting blood work done is one of the most underrated things you can do for your long-term health. Here’s why it’s so valuable 👇 1️⃣ Identifies hidden deficiencies You can feel “okay” but still be low in things like vitamin D, B12, iron, magnesium, zinc, etc. Low levels can affect energy, mood, recovery, sleep, immunity and fat loss. 2️⃣ Explains stubborn fat loss or plateaus Hormones, thyroid function, insulin sensitivity and cortisol all influence body composition. Blood work can highlight why progress feels harder than it should. 3️⃣ Improves energy & motivation Many people blame age or lack of willpower when the real issue is internal imbalances. 4️⃣ Helps optimise training & recovery If recovery markers are poor, you’re more likely to feel sore, flat, or burnt out. 5️⃣ Early detection = prevention Catching potential issues early massively reduces risk of bigger problems later. 6️⃣ Allows targeted fixes Instead of guessing with random supplements, you can make specific, evidence-based changes. Small tweaks off the back of blood work can genuinely create big improvements in how you feel day-to-day. Curious — has anyone here ever had blood work done before? If not, is it something you’d consider in the future? Drop a comment below 👇

Quick one first — apologies I’m a bit later posting today 🙌 Busy morning with stitches out (finally feeling more comfortable), several PT sessions done, and working through today’s check-ins 💪 Now… let’s get real for a minute. Coaching isn’t about being perfect. It’s about identifying what’s ACTUALLY holding you back and fixing that first. So I want honesty here 👇 What’s the biggest thing you’re struggling with right now? Comment ONE letter: A) Hunger & cravings B) Weekend blowouts C) Motivation / consistency D) Don’t know what to eat E) Don’t train enough F) Stress / poor sleep There’s no judgement here — everyone has something. Once you comment, I’ll reply with: ✔️ A simple practical tip ✔️ A mindset shift ✔️ One small action you can start today Progress starts with awareness. Let’s tighten things up together 👊🔥

Right team — we’ve got 90 members in here and I want to bring the ENERGY back. So we’re running a 7-day community reset 💪 No pressure, no perfection — just showing up. ✅ RULE THIS WEEK: Comment “I’M IN” below + your 7-day goal. Pick ONE: 1. Drop 1–2kg 2. Hit 10k steps daily 3. Train 3x this week 4. Hit protein daily 5. Stop weekend blowouts Let’s go. Everyone who comments I’ll reply + keep you accountable 👊

Calories: ~350–450 (depends on steak + oil) Protein: ~45–55g Time: 10–15 mins Best steak: lean sirloin / rump / topside ✅ Ingredients (1 serving) - 200g lean steak (sirloin or rump) - 1 tsp olive oil spray (or 1 tsp oil max) - 1 tsp soy sauce (optional but boosts flavour) - 1 tsp garlic granules - 1 tsp onion granules - 1/2 tsp smoked paprika - Salt + pepper - 1 tsp cornflour (cornstarch) (this is the crisp maker!) - Optional: chilli flakes Method (Air Fryer – best for crisp) 1. Cut steak into bite-sized chunks 2. Pat dry with kitchen roll (important for crisp) 3. Mix steak with: soy sauce (optional) seasonings cornflour spray oil lightly 4. 5. Air fry 200°C for 7–10 mins shake halfway through 6. 7. Finish with a final 1 min blast at 200°C for extra crisp. ✅ Result: crispy edges, juicy middle. Method (Pan – super crispy) 1. Pat steak dry 2. Toss with seasonings + cornflour 3. Heat non-stick pan very hot 4. Spray oil (or 1 tsp oil) 5. Cook 2–3 mins per side (don’t move it too early) 6. Turn heat down 30 seconds at end to keep it juicy. Low-Cal “Steakhouse” Sauce (optional) - 0% Greek yogurt (50g) - 1 tsp light mayo (optional) - 1 tsp mustard - Garlic granules + pepper - squeeze of lemon ~50–80 cals depending on mayo. Best low-cal sides (to keep it a “meal”) - Air fryer chips (potato wedges sprayed) - Salad + pickles - Roasted veg - Cauliflower mash - Rice + veg (if you want more volume)