Let’s talk cardio – when to do it and why timing matters. 🔹 Fasted cardio (first thing in the morning) Fasted cardio can be useful during a fat-loss phase. Why? - Lower glycogen levels = your body is more likely to use stored body fat - Simple, low-intensity work (walking, incline treadmill, bike) - Easy way to increase daily calorie burn without affecting training Best used for: - Fat loss phases - Low-intensity cardio (LISS) - People who train later in the day ⚠️ Not magic. Fat loss still comes from a calorie deficit. 🔹 Post-weights cardio (recommended for most) This is the sweet spot for most people. Why it works: - You’ve prioritised weights first (muscle retention is king) - Glycogen has been used during training - Cardio here supports fat loss without compromising strength Best used for: - Most fat-loss clients - Anyone wanting to keep muscle while dropping body fat - Structured, consistent plans ❌ Why we don’t do cardio BEFORE weights This is the big mistake. Doing cardio before training: - Reduces strength and performance - Limits progressive overload - Increases fatigue - Makes it harder to build or maintain muscle If you care about: - Results - Shape - Long-term progress 👉 Weights ALWAYS come first. 🔑 Key takeaway - Fat loss = calorie deficit + consistency - Cardio timing is a tool, not a rule - Lift first, cardio after (or separate sessions) - Don’t overcomplicate what works Train smart. Stay consistent. Results follow 💪

Today I got the all clear. Melanoma gone. Cancer clear. 🙏 After 2 surgeries and a decent amount of skin taken away, I can finally breathe again. I won’t lie — the anxiety, the sleepless nights, the overthinking… it’s been heavy. And after losing our dog Buddy last week, this has honestly been the worst start to a year I can remember. But maybe now… we can press reset. The timing couldn’t be better. This weekend Em and I are off to Prague to celebrate her 50th, and in 4 weeks we’re heading to Mexico 🇲🇽 Much needed. I’m so grateful I got checked when I did. If I’d ignored it, months or years down the line things could have been very different. Huge shoutout to the incredible team at the dermatology department at Queen’s Medical Centre — diagnosed and treated me so quickly. The NHS gets a lot of bad press, but this team were absolutely brilliant. And to Emma, Hannah, Toby, their partners, family, friends, and all my clients — thank you for the love and support. It means more than you know. Now… off to buy the highest factor sun cream known to man for Mexico 😅☀️ If you’re ever unsure — get checked. Don’t wait.

Let’s talk about lifting weights, diet, cardio & the menopause — and how to use all three properly for fat loss, energy, and long-term health. Menopause doesn’t mean fat loss becomes impossible. It means your strategy needs to change. 🏋️‍♀️ LIFTING WEIGHTS (Non-Negotiable) Benefits ✅ Preserves & builds muscle ✅ Boosts metabolism ✅ Improves bone density (huge for menopause) ✅ Shapes & tones the body ✅ Improves insulin sensitivity (blood sugar control) Cons (if done wrong) ❌ Too much volume = fatigue ❌ No progression = no results ❌ Skipping it entirely = muscle loss + slower metabolism Best approach: 3–4 strength sessions per week Focus on full-body or upper/lower splits Progressive overload (try to improve reps or weight over time) 🥗 DIET (Fuel, Not Starvation) Benefits ✅ Fat loss without muscle loss ✅ Better energy & mood ✅ Hormone-friendly when balanced Key Focus • High protein • Plenty of veg & fibre • Balanced carbs & fats • Consistent meal times Cons of under-eating ❌ Slower metabolism ❌ Low energy ❌ Cravings & binges ❌ Hormonal stress Remember: Eating less isn’t the goal. Eating correctly is. 🚶‍♀️ CARDIO (Support Tool, Not Punishment) Benefits ✅ Improves heart health ✅ Helps create calorie burn ✅ Reduces stress when low intensity Best types • Walking • Incline treadmill • Cycling • Light cross trainer Cons of too much cardio ❌ Muscle loss ❌ Increased hunger ❌ Elevated cortisol ❌ Burnout Sweet spot: 7–12k steps daily + optional 1–2 short cardio sessions 🧠 BIG PICTURE Fat loss in menopause works best with: ✔️ Strength training as the foundation ✔️ Protein-focused nutrition ✔️ Daily movement ✔️ Good sleep ✔️ Stress management No extremes. No starvation. No endless cardio. Just structure + consistency. If you’re unsure how to set this up for you, drop a comment below or post in the group and I’ll help 🙌 You’re not broken. You don’t need to “try harder.” You need the right plan 💙

Apologies I haven’t posted any recipes today. I’ve been in for surgery and I’m pleased to say it all went well and everything seems promising. However, now I’m home the soreness and pain have been pretty rough, and I’ve struggled to get comfortable. I’m feeling really tired as well, so I’m going to have an early night and focus on recovery. I’ll be back on tomorrow and I’ll get plenty of high-protein recipes posted ready for the weekend. Thanks for your support, Simon 💙