The Underrated Superpower: Sleep Most people think fat loss or muscle building comes down to training harder and eating better. But if your sleep isn’t right, you’re working with the handbrake on. Sleep is your recovery factory. While you’re out cold, your body repairs muscles, balances hormones, and restores energy. Cut that short and you’re basically walking out of the factory halfway through the job. Matthew Walker’s book Why We Sleep is a must-read (highly recommend it), and if you prefer listening, his Diary of a CEO episode is gold. It’ll open your eyes to just how much sleep impacts health, hunger, and performance. Why Sleep Matters For Fitness - Hunger goes up. Poor sleep raises ghrelin (hunger hormone) and lowers leptin (fullness hormone). That’s why, after 5 hours’ sleep, you crave carbs and sugar. - Muscle growth slows. Growth hormone and testosterone are released during deep sleep. Less sleep = slower recovery and weaker gains. - Fat loss stalls. One study from the University of Chicago showed that people sleeping 8 hours lost over 50% more fat than those sleeping 5.5 hours, even though both groups ate the same calories. The short-sleep group also lost more muscle. - Performance drops. Strength, focus, and motivation all tank when you’re underslept. 👉 Think of your body like a phone. You can run on 20% battery for a while, but without charging overnight, performance crashes and eventually shuts off. Sleep is your charger.

P.s my grey hair are getting out of hand now 😂

🚀101 Days Until Christmas… Let’s freaking GO. Here’s your quick-fire Monday rundown 👇 🔥 Client Wins: - @Cosmo Currey - He lost 9kg for his photoshoot. Laser focus. - @Pete Turner – Sub-2-Hour Half-Marathon PB 🥇 - @Ben Anderson – 3.4kg down since Aug 28th, finding real momentum around a crazy busy schedule. - @Steven Meanley – 7.5kg lost + now smashing half marathon prep with a recent 19km long run and the strongest he’s ever felt. - @James Glasscoe – From 72kg to 78kg, and added +40kg to his bench. - @Amin Sadessi – Lost weight while travelling across New York, Texas, Vegas and kept training in hotel gyms. That’s an elite mindset. 📣 This Week’s News: - $100 Rowing Challenge is LIVE — shout out Scott H & @Lorenzo Tacchella going after it and already completing their 💪 - Live Calls this week – don’t miss them (details in group calendar) 💭 Reality Check: You’ve got 101 days until Christmas… That’s either 101 days of progress or 101 days of excuses. Which one are you choosing? ✅ Action Steps: 1. Set 1 non-negotiable goal for this week. What MUST get done? 2. Drop it in the comments so we can help you win. 3. Watch the short video in this post to lock in your focus 🎯

2,000m ROW FOR TIME 💸 Winner gets $100 cash via PayPal 💸 I just clocked in at 6:54 on the Concept2. Now it’s your turn 👇 🏆 Challenge: Complete 2,000m row for time on a Concept2 rower. 📸 Post your screen photo in the comments of this post by Thursday, 18th Sept, 12 pm UK time. 🎯 Target times to beat: - Men: Under 8:00 min - Women: Under 9:30 min If you hit those times, you’ll be entered into a draw, and the winner gets $100 cash sent straight to their PayPal. 🧠 Why this is a killer challenge: - It’s a full-body test of power + endurance - It builds grit and mental resilience - It’s one of the best benchmark tests of raw fitness - And it exposes where you really are right now — no hiding ✅ How to set it up: Concept2 Rower → Menu → Select Workout → Single Distance → 2000m Let’s see what you’ve got 🔥 Any questions? Drop them below. And comment "IM IN" so I know you're keen Good luck... Earn it 💪

1. What’s your biggest win of the week so far? 2. What makes the rest of this week a sucsess? Comment below