Social environment shapes results The people around you influence your habits more than you think. If everyone in your circle drinks heavily and skips training, you will drift that way too. Environment is not an excuse, it is a variable to manage.

Headed out today on my biggest bike ride. 🔥47 miles/75.66km 🔥986m ascent 🔥2,200kcals burnt This time I made sure I carb loaded the night before, ate something substantial before I left and took plenty of food and fluid with me. I ate so much food over the day (3,200 kcals) it was the fuel I needed for today. That banana got me home! I love going out. Each ride I learn something different. Today, glasses are a must. Flies, and gravel from drivers passing too close 🖕 Music - key to getting me up those hills. Learnt to treat it like a spin session, and soon enough I was up and feeling more confident. What a day. What a feeling. What a ride 🚴‍♀️

Good Morning All, Hope the weekend went well and our nice bank Holiday Yesterday 💪 Back to Business now my people My Designated tip for you guys this morning Progress is not always visible Strength improvements, better sleep quality, reduced joint pain, and higher energy are all wins. If the scale is not moving but your performance is improving, you are still progressing. Track more than one metric.​​​​​​​​​​​​​​​​

Train your grip strength Grip strength is one of the strongest predictors of long term health and longevity. Add dead hangs, farmers carries, or thick bar work. It carries over to every pull movement you do.

I managed to walk on the treadmill for 10 minutes this morning without my pulse going crackers or being ill. Biggest win I could have had this week.