Pleased to say that if you guys go to the Everfit app you will find you now have access to some on demand workouts and useful (hopefully lol) other bits and pieces. I'll be adding more of these as we go along so it should eventually turn into a large library. Also, don't forget we have the love q and a style session s starting again this week. Check out the calendar for details 👍

I'll be adding you all to the Everfit app over the next few days and you'll then get access to the programmes a d workouts we've done 👍👍

Right then — time to give the new NTCZ pillars you may have seen me banging on about on socials a run-out. Nothing heavy, just a week of testing them in real life. Here’s the plan: - Discipline: Pick one small non-negotiable (press-ups, daily walk, water, whatever). Do it every day. - Honesty: Track one thing truthfully or spend some time digging into your excuses. |We often kid ourselves, and this can scupper all plans around change. - Struggle: Once this week, choose the harder option (finish the workout, park further away than needed and walk, skip snooze, grab that cold shower ❄️). - Fitness: Commit to 3 movement sessions this week. Doesn’t matter what they are; just get them done. Drop yours below, then check back at the end of the week to let us know how you got on. No prizes, no leaderboard — just a quick way to start living the pillars, not just reading about them.

As it starts to get colder we are launching the new sweatshirts and rain jackets. They are £25 each if anyone would like one?

So this is something I talk about a fair bit. Aim to get between 1.5g and 2g of protein per kilo of bodyweight per day