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.

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 💙

Alright team 👊 Today is Q&A Day ✅ So I want you to fire your questions away — nothing is a stupid question. This is your chance to get clarity on anything to do with your plan 👇 💥 Fat loss 💥 Training 💥 Cardio 💥 Diet / nutrition 💥 Steps & activity 💥 Plateaus 💥 Weekend struggles 💥 Snacks & cravings 💥 Meals out / alcohol 💥 Motivation & consistency 📌 Drop your question in the comments and I’ll reply to every single one. ✅ IF YOU’RE CURRENTLY ON PLAN… Use today to get support. If something’s confusing, if you’re unsure about something, or if you’re struggling with part of the plan… 👉 ASK. Because when you get clarity… you get results 💯 👀 IF YOU’RE NOT ON PLAN YET… And you’re thinking about joining… This is also for you. Ask me anything you want about: ✅ how plans work ✅ what support you get ✅ whether it’s home/gym based ✅ what results you can expect ✅ how to get started No pressure — just ask and I’ll explain it properly. 🎥 CONTENT REQUESTS Also… what would YOU like me to post more of in this group? Comment below what you’d find most useful 👇 🍽️ More recipes / meal prep ideas 🏋️ More training tutorials 🚶 Step / cardio tips 🧠 Mindset + motivation 📊 Fat loss education 📅 Weekly routine structure ✅ If you want it… I’ll create it. Right… QUESTIONS BELOW ⬇️ 👇🔥

Take a breath for a second. You don’t need to be perfect. You don’t need to “go all in.” You just need to keep showing up. Fat loss isn’t built in one workout or one meal — it’s built by consistent decisions, especially on the days motivation is low. If today wasn’t perfect: ✔️ You still moved forward ✔️ You still learned something ✔️ You still stayed in the game Question for you 👇 What’s one small win you can take from today? Drop it in the comments — let’s stack wins together 💪🔥 (Reading other people’s wins helps more than you think.)

If you’re feeling puffy, bloated, or heavier after Christmas — relax. Most of it is water weight, not fat. Here’s exactly what I recommend doing over the next 7–14 days to lean back out without extremes. 🔹 1. Pull carbs down (not to zero) For 5–7 days: - Training days → moderate carbs - Rest days → lower carbs This drops glycogen + excess water fast, without killing performance. 🔹 2. Drink MORE water (3–4L daily) Sounds backwards, but dehydration causes water retention. Consistent intake tells your body it’s safe to let water go. 🔹 3. Walk 10–12k steps per day Low stress, high return: - Burns fat - Flushes water - Improves insulin sensitivity This alone can change how you look in a week. 🔹 4. Lift weights 3–4x per week Full-body or upper/lower. Short sessions. Full effort. This tells your body: “keep muscle while dieting.” 🔹 5. Prioritise protein, avoid bloat foods Aim for 180–200g protein per day. Stick mainly to: - Lean meat - Eggs - Greek yoghurt - Rice, potatoes, oats 🔹 6. Reduce sodium (temporarily) Water weight ≠ fat. Limit: - Processed foods - Sauces - Takeaways Your body will flush water quickly once sodium normalises. 🔹 7. Cut alcohol (at least for a few weeks) Alcohol = water retention + fat storage + poor sleep. This alone makes a huge visual difference. 🔹 8. Sleep 7–9 hours Poor sleep raises cortisol → more water retention + hunger. Dark room. No screens late. Consistent bedtime. 🔹 9. Add a short daily sweat session Options: - 20–30 min incline walk - Light bike - Sauna (if available) Not for fat loss — for water drop + recovery. 🔹 10. Don’t crash diet No starvation. No detoxes. No insane cardio. That flattens you out and causes rebound weight. Aggressive but intelligent > extreme and stupid. ✅ What to Expect First 3–5 days: - Noticeable drop in water - Waist tightens - Face leans out Weeks 2–4: - Actual body fat loss - Strength mostly maintained - Sustainable momentum