One thing I wish more people would understand is that off program meals are actually a part of what being on program long term actually means! It's so much less about 'on and off' 'good or bad' and so much more about 'how do i fit things like social occasions into my overall health and fitness approach?'. Hopefully this video makes it a bit more clear that it's so much less about the meal itself, and so much more about not letting one big meal dictate a whole week going sideways. The response is far more important than the event.

Along with health and wellness, my other big passion hobby is personal finance. As an ex finance nerd, my appreciation for data and it's value on decision making has only increased over time as I've discovered the numerous commonalities between physical and financial health. What change my life was literally applying the same principles I'd used with my diet and training to our household financial situation. Think about it like this. Being confronted with your bank statements to understand how you got yourself in the situation you're in is like looking into the mirror after years of neglect. It's hard to hide form the reality of your decision making. Calories In Vs Out = Money in Vs out Calorie tracking = expense tracking Calorie deficit = Spending less than you earn Macro profile = spending budget Protein target = savings rate Scale fluctuations = market fluctuations and so on. What's been interesting over the journey is seeing how many people do one of these really well - but the other completely absentmindedly! I'm interested to know - how many of you take your approach to health and wellness and apply in to other areas of your life?

Forget perfect. When starting to prep your own meals, one of the biggest pitfalls can usually be aiming for too much creativity and flair, when all you really need is basic sustenance to get you through the day. What do you find the hardest part about meal prep? Is it the knowing what to do, or simply finding hte time to just do it?

Transition Week this week before we launch into our next block! For full programming access ( 6 x days per week) see premium access. Workout 1: Double Duty 2 Rounds for Time - 30/24 cal row / ski - 20 box jumps - 6 DBL KB Deadlifts + 7.5m Carry (x4) Deadlifts to be completed as 6 reps into the carry, 4 times before returning back to the row Workout 2: Deadlifts Conventional OR Sumo Every 3 mins x 4 rounds 5 reps at 70% (leave 2 reps in the tank) Rest 5 mins Annie: 50-40-30-20-10 double unders abmat sit ups Can sub double unders for penguin taps (bounce) Workout 3: Norwegian Protocol 4 x 4 min 80% effort on any bike / row / ski / run rest 3 mins between rounds. Use same machine for every working round. Post scores to the comments!

Workout 1: Death Race 5 Rounds for time 12/10 Cal Echo Bike 10 Burpees Target Time: 6-9 Mins Scaling options: 18/14 cal Ski 20/16 cal row Workout 2: 15 Mins to find a 20RM Back Squat (Max 2 attempts, other warm up sets should only be 5 reps or so) Rest 5 mins Into: Steady as she goes 4 Rounds 650/585m Row 10 DB Box Step Overs (2 x 22.5/15) 10 DBL DB Clean and Jerk (2 x 22.5 / 15). Rest time remaining. Time Caps: R1: 5:30 R2: 5:00 R3: 4:30 R4: 4:00 Scaling options: 500/450m row / reduce weight of DB's Workout 3: EMOM x 5 Rounds 1) 250/200m row/ski 2) 15 Bench Press 3) 250/200m row / ski 4) 15 Bent over rows 5) Rest Post scores to comments! For full programming access ( 6 x days per week) see premium access.