This is where a lot of people either: 👉 Stay on track 👉 Or completely fall off But here’s the truth… One Easter meal or a chocolate egg will NOT ruin your progress. What does ruin progress is: ❌ Turning 1 meal into a full weekend binge ❌ Saying “I’ll restart Monday” ❌ Losing all structure 🍽️ Let’s break it down: 1. The Easter roast (yes, even lamb) - Absolutely fine 👍 - Focus on: Protein first (lamb, chicken, etc.) Load your plate with veg Be mindful with extras (oils, sauces, massive portions) - 👉 You don’t need to avoid it — just control it 2. Chocolate eggs 🍫 - You can 100% have some - The issue isn’t the chocolate… it’s the quantity 👉 Tip: - Don’t pick all day - Have a set portion and move on 3. The REAL key: structure Ask yourself: - Did I hit my steps? - Did I train? - Did I stick to my meals outside of that one treat? If the answer is YES… you’re winning 👏 🔥 The mindset shift: You’re not on a “diet” You’re building a lifestyle where: ✔ You can enjoy occasions ✔ Stay in control ✔ Keep progressing Bottom line: 👉 Enjoy Easter 👉 Stay disciplined around it 👉 Don’t turn 1 day into 3–4 days off plan Drop a “EASTER” below if you’re staying on track this weekend 👇🔥

Out this morning getting my fasted cardio in and I’ll be honest… since getting back from Mexico it’s been a bit hit and miss. But that’s life, we reset and go again 👊 A question I get a lot is… when is actually the best time to do cardio? Truth is, there isn’t a “perfect” time. It depends more on what you can stay consistent with rather than chasing the “optimal” setup. Fasted cardio (first thing in the morning before food) is great for routine. It gets it done early, clears your head, and sets the tone for the day. Some people feel it helps with fat loss, but in reality the difference is minimal compared to your overall daily calories. The biggest win here is discipline and consistency. Post-workout cardio is also a solid option. You’re already in the gym, body is warm, and it can help you push a bit harder or just tick it off without needing another session later. You can even split it up across the day with steps, walks, or shorter sessions. It all counts. The key thing to understand is this… fat loss comes from being in a calorie deficit over time. Cardio is just a tool to help create that deficit. So instead of worrying about the “best” time, focus on this: what time can you realistically stick to week in, week out? That’s your best time. Get it done when you can, stay consistent, and the results will follow 👊

Hi everyone, hope you’ve all had a good weekend. Just to let you know I’ve arrived safely here in Mexico. It’s been a very long Sunday — I got up at 4am and I’ve now been awake for around 24 hours! After a 10-hour flight and putting my watch back 6 hours, I’m definitely feeling a bit shattered. Over the next two weeks I will still be working a couple of hours each day and will continue to give feedback on all check-ins. For VIP clients, check-in feedback will either come through as a video, voice note, or text message depending on how quickly videos upload here. For those on SHREDIN8, feedback will continue as the usual text response. Please just be a little patient when waiting for feedback as I’m 6 hours behind. I’ll also be training and having breakfast before I start work each day. I’ll be switching my phone off during the afternoon here so I can get a bit of downtime while I’m away, but I’ll turn it back on in the early evening to check messages. Thanks very much for your patience and understanding while I’m in Mexico — it’s only for the next two weeks. Simon

Lighter mornings, lighter evenings, and longer days are coming… and honestly, it changes everything. I don’t know about you, but in spring/summer it feels like there are more hours in the day — and getting up earlier for cardio suddenly feels way more doable. Here’s why you genuinely feel better + have more energy in the warmer months (it’s not just “mindset” — there’s real science behind it): 1) More daylight boosts your mood + drive When you get more natural light (especially earlier in the day), your brain increases serotonin — which can improve mood, motivation, and overall “get up and go” energy. More light = your body feels more switched on. 2) Your sleep quality often improves Daylight helps set your internal body clock (your circadian rhythm). When that’s running well, you tend to: - fall asleep easier - get deeper sleep - wake up feeling more refreshed And when you sleep better… you train better. Simple. 3) Vitamin D levels tend to rise In the UK especially, winter can mean low vitamin D for a lot of people. As the sun comes back out, vitamin D levels can improve — and that’s linked to energy, mood, immune function, and even muscle function. 4) Warm weather makes movement feel easier Cold, dark mornings make your body feel stiff and “slow to start.” Warmer temps = you feel looser, more mobile, and less resistant to moving. 5) You naturally do more without realising Spring/summer usually means more: - walking - errands - being outdoors - social activityThis increases your daily steps and overall energy output without it feeling like a chore. 6) You’ve got something to aim for Let’s be honest… holidays, events, summer clothes, longer days — it gives you a natural goal and deadline, which fuels consistency. ✅ Question for you: Do you feel more motivated to get up early and get cardio done when the mornings are lighter? Drop a “YES” if spring/summer puts you in a better routine 👇

Morning team 👊 Too many people rely on the scales as the only measure of progress. But fat loss and weight loss are NOT the same thing. If you’re training hard, lifting weights, eating well and staying consistent… the scale might stay the same — while your body completely changes. Here are 20 REAL signs you’re losing body fat: 1️⃣ Your clothes fit looser 2️⃣ Your waist looks smaller 3️⃣ You can see more muscle definition 4️⃣ Your face looks slimmer 5️⃣ You feel stronger in the gym 6️⃣ You have more energy 7️⃣ You recover faster between workouts 8️⃣ You look tighter — not just “smaller” 9️⃣ You feel less bloated 🔟 Your posture improves 11️⃣ You feel lighter on your feet 12️⃣ You’re sleeping better 13️⃣ Your cravings are lower 14️⃣ You feel more confident 15️⃣ Your progress photos look better 16️⃣ Your body feels firmer 17️⃣ You’re lifting heavier weights 18️⃣ Your stamina is improving 19️⃣ You don’t feel “soft” anymore 20️⃣ The scale stays the same… but you LOOK better ⚖️ Why This Happens When you’re: - Building muscle - Dropping body fat - Improving hydration - Reducing inflammation - Eating consistently Your body composition changes. Muscle is denser than fat. So you can: ✔ Stay the same weight ✔ Or even go slightly up ✔ But look leaner and tighter That’s progress. 📸 This is why we: - Take progress photos - Track strength in the gym - Measure waist/hips - Focus on performance - Track weekly check-ins The scale is just one data point. Not the whole story. If the scale hasn’t moved this week but you’ve noticed 3–4 of these signs… You are winning. 👊 Drop a 🔥 below if you’ve experienced this. Let’s educate and level up together.