Some weeks you’ll have energy, time, and motivation. Some weeks you won’t. Progress doesn’t come from smashing it on your best week, it comes from not disappearing on your worst ones. Lowering the bar can look like: • 20 minutes instead of an hour • 2 exercises instead of a full session • A walk instead of the gym • “Good enough” food instead of perfect That’s not being soft.That’s understanding how real life works. The goal isn’t to win today, it's to still be in the game next month. If this week feels heavy, pick the smallest action you can actually do, and let that be enough. Let me know what you do 💪

White pasta, white rice and white bread are made from refined grains. During processing, the bran and germ are removed. These parts contain most of the fibre and many vitamins and minerals. This means refined carbs: Have much less fibre Contain fewer naturally occurring vitamins and minerals Are digested and absorbed more quickly Whole-grain foods keep the bran, germ and endosperm. Because of this they: Provide more fibre Contain more micronutrients Slow digestion and the release of glucose into the blood Help with fullness, gut health and blood sugar control Your body can still digest and use carbohydrates from white foods, but whole grains change how fast the carbs are absorbed and how they affect energy levels and appetite. That’s why whole grains are generally better for everyday health, while refined carbs can still have a place around training or when quick energy is needed. Is this a healthy swap you’d be willing to make?

What if I told you that your progress won’t directly correlate with time spent in the gym? 3 resistance training sessions a week of 40 mins is actually enough for health and longevity. An experienced gym goer might manage 6 days but they know how to spread out the muscle groups to allow for recovery. Too much training will just make you plateau with not enough recovery time or time to properly build muscle and for your body to adapt to the demands you’re putting on it. So with all the discipline and great intent, if you train for 4 hours a day, you are setting yourself up for disappointment and failure.

Group sessions or your own training? I feel like mil are really used to group training sessions. I do love both but training as an individual allows me to have and to meet specific goals.

S- Strive for team goals. Prioritise collective objectives over individual ones. What’s our thoughts on this one? I feel maybe parking individuals goals isn’t the best way to get the most out of a team. If they don’t feel valued, this might end up being counter productive in the end.