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 👊

Not posted on here for a little while as I’ve been away in Mexico, but I’m now into my final few days out here and I’ll be honest, I’m ready to get back, back into routine, back into training properly and back working closely with you all. I’ll be travelling back over the weekend and should land in the UK Monday morning after a long journey. I’ll more than likely spend Monday catching up on sleep as I know I won’t sleep on the flight, plus the five hour time difference always hits me hard. From Tuesday, it’s game on. I’m getting straight back into structure and I’ll also be kicking off my own Summer Shred, so you’ll be able to follow that journey alongside me, see exactly what I’m doing, how I’m eating, training and tightening things up. I want to bring more value into this group and get everyone moving forward properly again. So I want to hear from you. What do you want more of in here? Q and As Recipes Training focus Fat loss education Mindset Check in breakdowns Client transformations Drop it below and I’ll build the content around what you need most. Let’s get everyone locked in and pushing forward.

Morning team 💪 It’s Wednesday — and this is where most people fall into one of TWO groups: 1️⃣ The people who stay consistent… They keep ticking boxes even when motivation dips. What box are you ticking today? Comment ONE of these: 1️⃣ Steps done 2️⃣ Workout done 3️⃣ Protein hit 4️⃣ Water smashed 5️⃣ Mindset locked in 🔥 Let’s get some momentum in here 💪🔥 2️⃣ The people who start drifting… They miss 1 workout, snack a bit more, skip water… then suddenly it’s Friday and they’ve “written the week off”. Let me tell you something important: ✅ Fat loss is NOT won on perfect days… It’s won on days like TODAY. Because Wednesday is when: - The weekend starts calling you early 😅 - Motivation drops - Life gets busy - You start thinking “I’ll restart Monday…” 🚫 NO. We don’t restart Monday. We finish strong TODAY. Progress isn’t about big motivation. Progress is about doing the basics so often it becomes automatic. ✅ Your fat loss formula is still simple: Protein + Steps + Training + Water That’s it. Not: ❌ motivation ❌ perfect meals ❌ smashing cardio ❌ starving 🎯 TODAY’S MISSION (Pick 3) ✅ Hit your steps ✅ Get your workout done ✅ 2–3L water ✅ High protein all day ✅ Early night (recovery matters) Even if your week hasn’t been perfect… You can still win the week from TODAY. What box are you ticking today? Comment ONE of these: 1️⃣ Steps done 2️⃣ Workout done 3️⃣ Protein hit 4️⃣ Water smashed 5️⃣ Mindset locked in 🔥 Let’s get some momentum in here 💪🔥

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 💙

Be honest… who actually enjoys leg day? And who walks out the gym thinking “why do I do this to myself?” 😂 But listen — leg day is NON negotiable if you want real progress. ✅ Why you should NEVER skip leg day Leg training isn’t just for people who want bigger legs… It helps you: 🔥 Burn more calories Legs are your biggest muscle group — training them uses more energy than any other session. 💪 Build full-body strength Strong legs = stronger lifts everywhere. Even your upper body sessions improve because you’re more solid and stable. 🏋️‍♂️ Improve body shape Legs build the foundation of your physique. Glutes, hamstrings, quads = the body transformation look. 🦴 Support joints & prevent injuries Strong legs protect the knees, hips and lower back — especially as we get older. 🧠 Boost hormones & confidence Leg day builds mental toughness. You don’t accidentally get through a tough leg session… you earn it. 😮‍💨 Why do DOMS happen? DOMS = Delayed Onset Muscle Soreness That sore, tight, stiff feeling that kicks in 24–48 hours after training… and usually peaks around day 2. It happens mainly because of: ✅ Muscle damage (micro tears) ✅ Inflammation + repair process ✅ New stimulus (new exercises, heavier weight, more volume) ✅ Eccentric work (the lowering part of squats/lunges/RDLs) Leg sessions cause the most DOMS because: - legs hold a lot of load - they do loads of eccentric work - and they have a big blood supply and nerve response That’s why you can train legs on Monday and still feel it on Thursday 😅 🧠 Why DOMS lasts longer in legs Leg muscle groups are HUGE and take more damage per session. Plus we use our legs all day: 🚶 walking 🪜 stairs 🧍 standing 🚗 even getting in/out the car So the soreness gets “reminded” constantly. ✅ What to do to help with DOMS DOMS isn’t dangerous — it’s part of the process — but you can reduce it: ✅ Keep moving Walking is one of the BEST things for sore legs. ✅ Hydrate + salt Water helps recovery and cramping. Salt helps performance and muscle contraction.