Happy Friday 🥳 We all know the drill. After a long but hopefully productive week, it's time to usher in the weekend. Before that though, let's take a beat to celebrate our wins from the past week. They can be fitness related or not; Big or seemingly small, we celebrate it all.

Day 1 of the nutrition focus is done and it went as well as i could have expected. I haven't been using Whey protein powder, as of late, due to supply issues but yesterday I managed to find the brand I use. As such, I was able to make my favourite pre-bed snack (I'll share a video tomorrow), which soothes my sweet tooth and makes sure I stay away from the cookies 😂 My breakfast most mornings. Scrambles eggs, assorted veggies and toast. Also spent some time last night looking at the numbers for that 2032 retirement goal and it's funny, facing the financial side feels just as uncomfortable as the food tracking. Both really just come down to looking at what's actually there instead of guessing. How did day 1 of your week go, wins or slip ups, all welcome 👇?

Monday is my favourite day of the week because it means I've rested well over the weekend and am ready to tackle my goals. This week marks the begining of a real focus on my nutrition. My goal is to trim some bodyfat to make running easier. I'm also doing a deep dive on my financial fitness because I have a goal of retirement in 2032. What's on your Monday plate?

Happy Saturday 🥳 As I mentioned, I did the test run Thursday after twisting my ankle a few weeks back. Woke up Friday to see how it would respond, and lo and behold, it was ok 💥 Small win either way. This is what getting older and staying active actually looks like. You stumble, figuratively and literally, but you do your best to recover. Whatever your Saturday looks like, movement or rest, do it on purpose. My plan is to get another run in today. I managed to get to the gym for a weight training session yesterday, so 3 sessions this week and hoping to close off the week in style, then chill with my wife and doggies!! What's on your plate today?

I wanted to give a small example of how my training has evolved over the years, based on some injuries and show that we don't have to completely give up on our training just cause certain exercises cause us issues. For years the conventional deadlift (video at the top) was the movement i did every week, without fail. Around the beginning of 2025 I started experiencing some lower back pain, each time I did the exercise. Instead of quitting the movement altogether I decided to switch to a similar exercise, the barbell Hack Squat (bottom video), which works similar muscles but doesn't load lower back as much. That's because the bar sits behind me as opposed to in front. I don't lift the same amount of weight as i did, yet, but I'm still able to target the same muscles. We can always find ways around issues. The most important thing is to never stop moving because "motion is lotion" for our bodies 🙏🏽 Anyone else had to swap an exercise out because of pain? What did you replace it with?