Lachy Sawtell

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Michael Fletcher

Jul 13 •

[ TRAINING ]

2x RPE

How do you have a true/ honest perception of hitting 2x RPE Each set? I always get caught in the trap of home many reps I’m supposed to hit

New comment Jul 13

Lachy Sawtell

2 likes • Jul 13

Great question Fletch – and yep, you’re spot on: 2 RIR = about an RPE 8 (leaving 2 solid reps in the tank). Quick tip:🎯 Focus less on the number of reps, more on the effort.If your program says 10 reps @ RPE 8, but you could’ve hit 15? That wasn’t RPE 8 – it was too easy. To get better at it: 1. Film your sets – You’ll learn how you actually move near failure. 2. Occasionally push to failure – So you feel what 0 RIR is like. 3. Be honest with yourself – If your last reps still look clean, you probably have more in the tank. It’s a skill – like anything, it improves with reps and reflection 💪

Clarisse Sawtell

Jul 13 •

[ NUTRITION ]

How to guess my macros?

Ok Lachy , you asked me to guess my macros … how do I do this? Last night I cooked pizza , a garlic one and a prawn/ calamari one . I made the bases and didn’t add any oil with just a little bit of bocconcini . 🤔

New comment Jul 13

Lachy Sawtell

1 like • Jul 13

Love this! First off, epic choice on the prawn and calamari – lean proteins for the win 👏 Here’s a simple way to guess your macros when cooking at home (especially for meals like this where you’ve made it yourself): 1. Break it down into ingredients – What’s in the base? (Flour? How much?) Any cheese? Seafood portion size? Garlic, toppings? 2. Estimate each ingredient’s weight – Roughly how many grams of flour, cheese, prawns, etc.? If you didn’t weigh them, just do your best – was it a handful, a slice, a small ball? 3. Use a tracker like MyFitnessPal or MacroFactor – Plug in each ingredient and portion. Don’t worry about perfection – even a rough guess teaches you heaps. 4. Look at the plate – Over time, you’ll start recognising patterns: how much protein that amount of seafood gives, how many carbs from a base that size, etc. So for your pizzas: - Base = mostly carbs (flour) - Seafood = lean protein - Cheese = small amount of fat & protein - No oil = minimal added fats – awesome! Macros might land somewhere like: - Protein: Moderate (from seafood & bocconcini) - Carbs: High-ish (pizza base) - Fats: Low to moderate Awesome stuff MA!

Lachy Sawtell

Jul 9 •

General Discussions

💥PARENT LIFE vs FITNESS GOALS... WHO WINS?💥

Let’s be real - some days, you feel like a superhero juggling nappies, work, lunchboxes, and somehow trying to squeeze in a workout or eat something green.... Adherence as a parent isn’t about being perfect. It’s about being clever. Here are 5 ways to STICK TO THE PLAN (without needing to clone yourself): 🍼 1. Make Nutrition Kid-Friendly If you’re already making meals for the kids, tweak yours from the same base. Spag bol for them? Add extra lean beef, zucchini noodles, and boom — macro-friendly for you. ⏱ 2. The 10-Minute RuleNo time? Move for 10 mins. Walk, bodyweight circuit, dance with your kid. Momentum > perfection. 📅 3. Plan Like a Parent Ninja Meal prep doesn’t have to be Gordon Ramsay level. Chop some stuff, batch cook two proteins, throw together 3 grab-and-go snacks. Done in under an hour on Sunday = less stress all week. 👨‍👧 4. Make It a Family Affair Let your kids see you train. Let them count reps, “coach” you, or copy you. It teaches them healthy habits and keeps them entertained. 📉 5. Expect Imperfection, Celebrate Consistency You will miss a session. You will snack on their leftover toast. THAT’S OK. Your goal is 80%, not 100%. Stay in the game.

New comment Jul 11

Lachy Sawtell

1 like • Jul 9

@Michael Sharlassian Amazing bro, you should be so proud of this ❤️ thanks for sharing!

Lachy Sawtell

1 like • Jul 11

@Lauren Parker we had such a positive chat in week 3 about how it is all influencing your kids, this melted coaches heart!

Lachy Sawtell

Jul 7 •

[ TRAINING ]

Don’t just do it to grow muscle or drop fat.

Sure, that’ll happen… but the real reason? To live longer and live better. The less excess body fat we carry - and the more lean muscle we build — the stronger our anchor is for longevity. Muscle isn’t just for looks, its protection and will enhance your quality of life. Keep showing up - not just for aesthetics, but for the years ahead 👊