This is something I learn't the hard way Always pushing the intensity, trying to work as hard as I would In a strength session But plenty of niggles made me re-think And now entered a 10km with the aim to go faster, I have gone for a new approach to training week Only 2 strength and 4 running I’ll be honest… I still went into this block thinking I could hold a certain pace. Reality check, running the same splits on a hilly route is a completely different game 🏃‍♂️⛰️ And its soooo hilly round here At first I was chasing pace, letting the ego take over… and it just led to blowing up mid-session and feeling rough 😅 Now I’ve flipped it: 👉 Running by effort👉 Letting pace drift on climbs👉 Keeping things controlled Result?Better sessions ✅More consistency 📈And no niggles creeping in 🙌 If you’re training on hills, think about this: • Run by effort, not pace, uphill will always slow you down ⛰️ (think of a rating out of 10 for each rep, try not to exceed an 8 max) - ⌚ Using a good watch and heart rate strap so you get accurate heart rate readings can really help guide you • Start your reps slightly easier than you think, build into them 🧠 • Aim for consistency across reps, not one hero effort 🎯 Drop the ego, train smart, and you’ll improve a lot quicker 👊🔥

Lately I’ve been thinking a lot about how performance isn’t just physical. I love working on strength, fitness and pushing limits in the gym, but mindset is just as important. I used to be someone who was shy and lacked confidence when I was younger. So over the years, I’ve done a lot of work on that side of myself. And after a breakup last year, it pushed me even deeper into that journey. One thing I’ve realised The work never stops. Just like training… you don’t “finish” building strength. You don’t “complete” your fitness. Mindset is the same. There’s always another level. Always more to learn about yourself. To grow. To improve. To get closer to the person you want to become. One thing that’s helped me massively with this is reading. A book I always recommend is Atomic Habits by James Clear, if you haven’t read it yet, it’s a must. But if you have read it, I’ve just started another one: Shut Up and Move On by Paul McGee I’m only halfway through, but honestly… I’m loving it. It ties in perfectly with fitness, performance and lifestyle goals, especially if you’re working on discipline, resilience, and moving forward instead of overthinking. If you’re serious about improving yourself (not just physically, but mentally too), I’d highly recommend adding it to your list. Remember…..growth isn’t a phase. It’s a lifestyle.

Not because I’m heavier. Not because I’m leaner. Because I’m more capable. 💪 At 30 I trained to look good Now I train to perform Back then I chased aesthetics Now I chase output ⚡ The 30 year old me wanted to look the part The man I am now wants to achieve and execute Longevity isn’t accidental It’s built through progression 📈 Strength that lasts....strength that impresses But here’s what matters most When I first started training properly, I had no idea where it would lead I couldn’t have imagined running a 100km ultra That wasn’t the goal The goal was just to get better One session One week One training block at a time Most people never discover what they’re capable of because they never stay consistent long enough to find out And this is where it applies to you Get clear on your reason why Not the surface one. The real one Then focus on the basics Tick the boxes Train properly Recover properly Fuel properly When you struggle, ask for support That’s not weakness. That’s commitment Because this isn’t about today It’s not even about this year It’s about the version of you 10 years from now Build that person now Progress deliberately And you might end up achieving things you can’t even imagine yet. 🔥

Not a new programme. Not more motivation. Just two fundamentals done properly: 1️⃣ Planning: removes decision fatigue. When meals and training are decided in advance, consistency gets easier. 2️⃣ Sleep: fixes energy, cravings, and discipline. Most people don’t have a time problem. They have an energy problem. Tighten up these two, and everything else improves. So this week 👇 Are you locking in planning or sleep? Comment on which one, and how you’re going to improve it. Basics win. Every time. 🔥

Team, it’s the 1st of December… Time to set the tone for how we finish this year. After coaching thousands of clients, there is ONE trait that every single high performer inside this team shares: 👉 They are proactive, not reactive. They don’t rely on motivation. They don’t wait for the “perfect day.”They don’t hope their life lines up for success. They set the conditions for success. Most people do the opposite: - Wait until they’re hungry → then track - Wait until they’re tired → then “decide” to train - Wait until life gets messy → then panic and try to fix it This reactive way of living DESTROYS momentum — especially in December. But our successful clients? They think ahead: - “What’s coming up this week? - What could throw me off? - How do I set myself up to win in advance?” And the most powerful habit they use? 👉 Stop calorie tracking. Start calorie PLANNING. Tracking = documenting mistakes. Planning = preventing mistakes before they happen. Every night: - Plan tomorrow’s meals - Decide training time - Put it in the calendar - Lay your clothes out - Pack your bag - Pre-log 80% of your calories 2–5 minutes. But it removes HOURS of stress and dozens of bad decisions. Your brain can’t make great choices when it’s tired, stressed, or hungry. Decision fatigue is real — and it’s the reason most people fail. Proactive people win because they make the right decisions when their mind is FRESH… Then simply follow the plan when life gets busy. This is how we operate in this team. This is why you’re here. This is what separates you from everyone coasting through December. If you build ONE habit this month: 👉 Daily Battle Planning. Plan tomorrow tonight. Set the intention. Remove the friction. Show up with a system, not just hope. This is how you start 2025 on FIRE, not trying to undo December. Drop a comment if this resonates and share ONE proactive move you’re making today. P.S. Steps Challenge is on, let’s dominate December, team. 🔥