Let’s get this straight. You don’t get out of shape because you eat a few mince pies or have a couple of beers. You get out of shape because December hits and you go: “Ah fuck it, I’ll start again in January.” That’s the real problem. Here’s the standard December trap: - Gym drops off - Steps disappear - Sleep goes to shit - Food turns into chaos Then people blame Christmas. Wrong target. The goal right now is NOT fat loss. The goal is not undoing your progress. That means: - 2–3 gym sessions a week (no more, no less) - Protein at most meals - Walk when you can - Enjoy the food without turning every day into a binge You don’t need to “be good”. You need to stay consistent enough. If you can hold your weight and keep your strength through Christmas, January becomes easy instead of miserable. Inside this group, we’re playing the long game. No extremes. No all-or-nothing bullshit. If you’re still training in December, you’re already ahead of 90% of people. Stick to the basics. Enjoy Christmas. Don’t blow up your own progress.

Most tradies wake up stiff, sore, and acting like it’s “just part of the job.”It’s not.It’s just what happens when you roll out of bed and go straight to work without giving your body even 30 seconds of attention. Here’s your 30-Second Morning Reset that’ll make you feel human again: 1. Neck rolls – 10 secondsSlow circles. If it sounds like gravel, you needed this. 2. Cat–cow – 10 secondsLoosen the lower back before it ruins your day. 3. Hip openers – 10 secondsYour hips are tighter than your work deadlines. Fix that. Do this before you grab your boots.If you can’t spare 30 seconds, don’t moan about pain later — that’s on you. Drop a comment when you’ve done it.If you skip it… enjoy limping by lunchtime.

Tight muscles aren’t always from lack of stretching — they’re usually weak muscles doing extra work. Your back locks up because your glutes and core aren’t pulling their weight. Fix it with: Glute bridges Dead bugs Planks Farmer carries Stronger muscles = less tightness. Where do you feel it most after work — back, shoulders, or hips?

How’s everyone feeling this week?Not just with training — energy, food, work, all of it. If it’s been a solid week so far, drop a 🔥If it’s been a rough one, drop a 💀 No judgement either way — just checking in with the crew.