High cortisol holds onto fat, tanks testosterone, and wrecks recovery. Managing stress isn’t soft, it’s part of the programme. 🧠

Surface goals don’t last — dig deeper Why do you actually want this? Write it down somewhere you’ll see it When the reason is strong enough, the excuses stop.

I started at a new gym 2 weeks ago, what a difference. The membership fee is a little pricey think I'm paying double the cost of pure gym and its a bit further away but the gym itself is huge with all machines I've never seen before plus all those I'm familiar with. I was there last night which I think is my 4th or 5th session there and it was the busiest I've seen it which was around 10 to 14 people, normally there are 1 or 2. I have been able to get on all the machines and the other members and staff are really friendly. There are spare straps and belts at most of the equipment and everything is in its place. There is also a deadlift jack which is amazing! Really glad I changed gyms it has made such a difference.

...and I've still only died once 🙌🏼 (Maybe this should go in Personal Wins? 😂) Still can't get me to sit nicely for a photo though. 🤔 I won't say how young I am but this was number 1 the day I was born, not only is it pretty accurate but singing with this guy will be a highlight of my life until the day I die (again 😂😅): https://open.spotify.com/track/3ix6K4wZY29bCujrSznwFZ?si=UrPI1tTSRZOZqqVKWscrOw

So got up did my weekly weigh in scales stayed the same I think to myself why am I bothering with eating healthy and doing exercise then my dad asks are you going to the gym I said yeh dont know why im bothering tho im not losing any weight he said you can clearly see the improvement in you body so dont be silly. So I dragged my arse to the gym just done hour n hlf head still feeling like its a waste of time but im sure il will pass 🙃