I’m off for a long weekend break to Prague to celebrate Emma’s 50th — and by god am I ready for it! It hasn’t been the easiest start to the year for us, so let’s hope it only gets better from here 🙏 Before I go, I just want to say a genuine thank you. The last 6 weeks have been tough — starting a new business, building everything from the ground up, and then dealing with the cancer scare. I won’t lie, the stress and anxiety have been mind-blowing at times. Your support, kind messages and trust in me to help you reach your goals has meant more than you probably realise. I truly hope this page has helped you too — with structure, information, accountability and keeping you on track. While I’m away (next 5 days): • I’ll still pop in here when I can • I’ll check the app once or twice a day • Please be patient with replies 🙏 Check-ins: • Sunday & Monday check-ins → Feedback Wednesday morning • Tuesday check-ins → Feedback Wednesday afternoon By then I’ll be fully caught up. Have an amazing weekend everyone ❤️ Enjoy Valentine’s Day. And don’t worry… Protein pancake recipes are coming this weekend ready for Tuesday 😄🥞 Simon 💪

One of the most overlooked factors in fat loss is something incredibly simple… water. Not drinking enough can — and often does — slow down your progress. Let’s break down why 👇 🔥 Why dehydration can slow fat loss Your body relies on water for almost every process involved in burning fat and staying healthy. 1️⃣ Metabolism slows down Your body needs water to break down stored fat and use it for energy. When you’re dehydrated, this process becomes less efficient — meaning fat loss slows. 2️⃣ Hunger and cravings increase Your brain often confuses thirst with hunger. So when you’re low on fluids, you may feel “hungry” and eat more… when your body actually just needs water. 3️⃣ Reduced energy & performance Dehydration can make you feel tired, sluggish, and unmotivated. That means lower training intensity, fewer calories burned, and poorer recovery. 4️⃣ Water retention & bloating Ironically, not drinking enough can cause your body to hold onto water — making you feel bloated and heavier. 5️⃣ Poor digestion Water supports proper digestion and nutrient absorption. Without enough, your body struggles to function optimally. 💧 How much water should you drink? A good general guideline: ✅ 2–3 litres per day minimum for most people ✅ More if you train, sweat, or are larger in body size ✅ Aim for pale yellow urine — that’s a good hydration indicator Simple habit: 👉 Drink a glass when you wake up 👉 Drink with every meal 👉 Keep a bottle with you throughout the day ⚠️ Feeling hungry? Do this first… Before reaching for food… 👉 Drink a full glass of water and wait 10 minutes. You might just be thirsty — not hungry. This one habit alone can reduce unnecessary snacking and help control calorie intake. ✅ Bottom line Hydration supports metabolism, controls appetite, improves performance, and helps your body burn fat efficiently. If your fat loss has stalled… check your water intake before changing anything else. Small habits. Big results. 💪

If you feel like you’re “doing everything right” but the scales aren’t moving… It’s usually one of these 👇 1️⃣ Not getting enough sleep Less than 6–7 hours consistently will impact hunger hormones, recovery and cravings. 2️⃣ Eating too many processed carbs & sugar You can’t out-train a poor diet. Ultra-processed foods make it easy to overeat. 3️⃣ Not eating enough protein Protein keeps you full, supports muscle retention and improves fat loss efficiency. 4️⃣ Not eating enough fibre Low fibre = more hunger, poorer digestion, less control. 5️⃣ Too much cardio, not enough resistance training Muscle is your metabolism. Lift weights. Protect lean tissue. 6️⃣ Not hydrated Low hydration increases hunger signals and reduces performance. 7️⃣ Adding too much oil to meals Oils are healthy — but calorie dense. 1 tablespoon = ~120 calories. 8️⃣ Eating too many high-calorie “healthy” foods Avocado, nuts, olive oil, granola… Healthy doesn’t mean low calorie. 9️⃣ Underestimating your calories Guessing doesn’t work. If progress has stalled, we tighten up tracking. 🎯 The Truth Fat loss isn’t complicated. But it does require accuracy and consistency. If your weight hasn’t moved in 2+ weeks… It’s time to audit your habits. If you want help tightening things up, drop a comment below and I’ll guide you 👊

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 💪

Had my results this evening and a call back from Dr. Khan at Transformnow. Everything has come back very good, which is amazing news 🙏 The only thing picked up was that my Vitamin D3 is low – which is apparently quite common when having a melanoma. I’ve just been advised to increase my dosage to 10,000 IU per day. This also explains why my body has felt quite achy since my diagnosis, as low Vitamin D3 can cause that. So hopefully I’ll start feeling more myself over the next few days 💪 Honestly, the whole process has been well worth the investment for the peace of mind alone. If this reminds you to stay on top of your own health checks… take it as a sign ❤️