Cardio won the vote, so here it is. ⏱️ THE CHALLENGE Fastest time to burn 100 calories. ⚙️ THE RULES → Equipment of your choice. Bike, rower, ski erg, treadmill, stairs, whatever you want → Start the machine from zero, stop the clock the moment it hits 100 cal → Photo proof of the screen showing your time and the 100 cal → No photo, no entry → As many cracks at it as you like, your best time counts 🏆 HOW TO WIN Fastest time on the board at the end of the month takes it. Pick your weapon, warm up properly, and go. Post your time and your photo in the comments so I can get you on the leaderboard. Running all month. Get one in early so you have something to beat. The prize is a supplement of your choice from $50 - $70

Starts Monday 26 October. Finishes Sunday 20 December. ⠀ Everyone else starts in January. You'll already be eight weeks in. ⠀ 📋 WHAT IT IS → An 8 week training program built for your level → Tested in person before we start, retested at the end → A step challenge and a training leaderboard → A cash prize pool → Results night in January ⠀ 🏆 THE PRIZES Three of them. One for steps, one for the trainerize challenge leaderboard, one Coach's Award for the person who shows up the way everyone wishes they did. ⠀ The step prize only unlocks if the whole group hits our step target, so you'll be pushing for each other, not just yourself. ⠀ 📅 WHY NOW AND NOT JANUARY Because January is the worst time to start. You're starting from scratch, in the busiest month, with every machine in the gym taken. ⠀ Start now and January is the month you're already fit, already in a routine, already holding a result. ⠀ 🎁 ALSO RUNNING RIGHT NOW There's a box at the front desk of both clubs. Drop your name in and you could win 8 weeks of coaching with me, free. Drawn Sunday 11 October. ⠀ ✅ HOW TO GET IN Spots open Monday 5 October. Comment "IN" below and I'll message you the moment they do, before it goes public. 🌟More details to come including: → The prize pool → The rules of the challenge → How to win and how to increase your chances of winning

Small change to how check ins run from here on. 🗓 MONTHLY CHECK IN → Now locked to the 1st of every month → Same form, same questions, weight and photos included 📲 WEEKLY CHECK IN → Every single week, no exceptions → Opens Friday 9am, closes Sunday 11:59pm → Submitted through Trainerize ⚠️ SOME WEEKS WILL HAVE TWO → The monthly no longer replaces your weekly → If the 1st lands inside a check in week, you do both → Few extra minutes, much clearer picture of your month Why the change: the monthly was drifting around the calendar and swallowing weeks. Tying it to the 1st means your monthly data matches the actual month, and your weekly stays consistent no matter where it falls. ✅ CHECK IN IS OPEN NOW → The window is live as of this morning and closes Sunday 11:59pm → Head into Trainerize and knock it out → Comment "done" below once you've submitted so I know you're in Miss it and you know what's coming 💀

We're halfway through the week, so it's time to stop and look at what's actually going well. Most of us only notice what we missed. The skipped session, the takeaway on Tuesday night. Meanwhile the wins keep stacking up and nobody mentions them. This thread is for both. 💪 DROP YOUR WIN Big or small, it all counts: → Slept better, walked more, had more energy → Said no to something you normally wouldn't ❓ ASK ME ANYTHING Got a question you've been sitting on? Chuck it below. Training, food, recovery, motivation, that small pain in your knee, whether a supplement is worth your money. No question is too basic. I'll reply to every comment today.

Heads up team, weekly check ins are now done through Trainerize. You should already have a message in there with your check in link. If you can't find it, flick me a message. ⏰ THE NEW TIMELINE → Opens Friday at 9am → Closes Sunday at 11:59pm → Once it closes, it's closed. No late check ins, no exceptions That's the whole weekend to get it done. Plenty of time. 🔥 MISSED CHECK IN = BURPEES From now on, a missed check in is worth burpees (or an equivalent if burpees aren't an option for you). And yes, I will be collecting 😈 Your check in is how I see what's working and what needs adjusting. Skip it and I'm coaching blind. ✅ WHEN YOU'RE DONE Comment "done" below once your check in is submitted so I know it's in and everyone else gets the nudge.