Not everyday is a happy, joyous kinda day. Not everyday do we feel like going to the gym, or even going to work for that matter, and it’s so easy to give into the easy option. We want to build strong character, resilience, discipline, and commitment to positive change. Do the thing even when you don’t feel like it. Stack the wins day on day until you accumulate the long term win.

What do you want from this challenge? Why did you sign up? What does your end result look like? Let’s chat 👇👇

Here is some general information on breaking your calories down into our macronutrients - protein / carbohydrates / fats. 1. Protein is highest priority for building and preserving lean tissue. Aim for 1.6-2.2g / kg body weight 2. Fats are another good fuel source and they are needed for hormone production and regulation. Aim for 0.6-1g / kg body weight Fats 3. Carbohydrates - primary source of fuel for muscles and brain. Can range from 2-10g / kg of body weight. Let’s put this into practice and see who can set their own intake and macro breakdown for a weight loss phase 👇👇 a big gold star ⭐️ for who does it first 🤩

1. Establish your goal 2. Go to calculator.net - Put in your details 3. Trial it for 2 weeks with body weight recordings each day, then reassess. The next video we’ll go through breaking the calories down into macros - protein / carbs / fats

The challenge may be over but we don’t stop here! This was 8 weeks of developing consistency with training and nutrition protocols for a desired outcome. Whether it’s weight loss, body composition improvements or muscle gaining, we don’t just stop when we hit a certain point. We reassess and make another plan for another 4 weeks, 8 weeks, 12 weeks etc. What are your goals? What are the questions you’re too scared to ask? Let’s collaborate 👊