Team! Focuses do week 2 👇👇 1. Gradually increase effort, weight and / or reps in a given set. This reinforces my guide to start conservative on week 1 so it allows room for progression week 2, and so on. 2. Compare your weekly performance to see what you do week 1 so you can beat it in week 2. 3. Reinforce consistency with your nutrition!!! The training builds the strength & muscle, but our nutrition presents & reveals the work we have done in our training. I will post a video in the comments to show you how to compare week to week. If anything is super important - message me directly through Instagram 🙌

How’s your first week going? Send through any questions, issues, or videos of your movements that you want feedback on please!

There are plenty of foods that are interchangeable that also have the same, or similar calories & macros. Fruits & meats for example: Average whole fruit weights used: - Banana 120g edible portion = 107cal - Mango 200g edible portion = 120cal - Apple 180g = 95cal - Chicken breast (skinless) 100g = 120cal - Beef / steak lean 100g = 137cal - Turkey breast 100g = 111cal - Salmon 100g = 208cal

Week 1 - aim for a 7/10 effort, this should be challenging, but also gives you room to progress the following week. For our body to adapt and get bigger and stronger, we need progressive overload (adding more weight on the bar over time) and if we go too hard & too heavy week 1, this decreases the likelihood of that progression, but it can also impact our technique, performance & recovery.

Hey challengers! Check your emails, you should receive an email from StrengthX to access your program on the app. Check it out & familiarise yourselves with the app.