Just a reminder — you can still enjoy a weekend meal without blowing your progress. A “clean fakeaway” is the best option because it: - keeps calories under control - still hits protein - scratches the takeaway craving - doesn’t turn into a full weekend binge Here are 3 easy fakeaway ideas you can make at home this weekend: 1. High Protein Burger & FriesLean beef/turkey burger, air fryer fries, and a yogurt-based burger sauce. 2. Chinese Salt & Pepper ChickenCrispy chicken strips (air fryer), peppers + onion, salt & pepper seasoning, served with rice or chips. 3. Fakeaway Curry (Tikka Masala)Chicken tikka-style curry using chopped tomatoes + stock + Greek yogurt for a creamy high-protein sauce. Question for you: Which one are you fancying this weekend — burger, curry, or Chinese?

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.

Great 1st session back with the sadist 😱💪🏼

Morning cardio is one of the most common fat-loss questions I get — so let’s clear it up properly 👇 ❓ Should you do morning cardio? Yes — if it fits your lifestyle. Morning cardio isn’t magic, but it can be a powerful habit builder. The real win is consistency, not the clock. 🔥 Is fasted cardio best? Not necessarily. Training fasted doesn’t automatically burn more fat over the day. Fat loss comes from a calorie deficit over time, not whether you’ve eaten before cardio. Fasted cardio can work if: - You feel good training without food - Intensity is low–moderate (walking, steady cycling) - You’re not strength training right after Avoid fasted cardio if: - You feel weak, dizzy, or flat - You’re doing intense HIIT - You’re lifting weights afterwards 👉 If performance drops, eat first. Simple. 🏃‍♂️ Benefits of doing cardio regularly - Increases daily calorie burn - Improves heart health & fitness - Helps recovery and circulation - Reduces stress and improves mood - Supports fat loss when paired with proper nutrition ⚠️ Should you do cardio every day? You can — if intensity is managed. Best approach: - 🚶‍♀️ Daily low-intensity movement (steps, incline walk) - ⚡ 2–3 higher-intensity sessions per week max - 🏋️‍♂️ Strength training stays the priority for fat loss & muscle Too much hard cardio + low calories = stalled fat loss ❌ ✅ Bottom line - Morning cardio isn’t mandatory - Fasted cardio isn’t superior - Consistency > timing - Cardio supports fat loss — it doesn’t replace nutrition or strength training 💬 Do you prefer morning or evening cardio — and why? Drop it below 👇

Quick check-in after Day 1 👊 How did yesterday go? ✅ Who stuck to the diet? 🏃‍♂️ Who got their cardio done? 🚶‍♂️ Did you hit 10,000+ steps? 🏋️‍♂️ And who got their training session in? No judgement here — this is about awareness and consistency, not perfection. Drop a comment below and let me know how Day 1 went 💬 Let’s build momentum 💥