The Sprint: Find The Next Gear

Gray skies and a slow start don’t get the final say. We’re using March as a clean, focused sprint to reclaim momentum, sharpen our routines, and set up a stronger Q2. No crash tactics, no drama—just the same program executed with fewer compromises and a lot more bite.

We map the month around four simple pillars: strength training, nutrition, activity and cardio, and routine. Instead of reinventing your plan, we tighten the execution—progressive overload in the gym, accurate calories and protein, smarter steps and finishers, and a sleep-first routine that holds everything together. We break down why 95 percent effort can still stall fat loss, how weekends erase weekday wins, and where to find the extra gear that moves the needle without burning you out.

This is also an identity play. Version One negotiates with cravings and crowds; Version Two honors the goal, even when it’s raining, busy, or “special.” We unpack real-world examples—saying no to default drinks, logging messy days, adding 2,000 steps when 8,000 feels “good enough,” and pushing for precise inputs so the trend line finally tilts down. Think data over drama: photos, weigh-ins, and food tracking build truth, and truth builds momentum you can feel by April.

Give yourself four to eight weeks of higher output with the same plan. Bank visible wins before summer and enter Q2 with proof you can create momentum on demand. If this fired you up, follow the show, share it with a friend who needs a March reset, and leave a quick review telling us which pillar you’ll attack first.

Transcript

Normalizing A Slow Start

SPEAKER_00 0:03

Okay, how are we doing? So today I wanted to just do a little quick, maybe 15 minutes, 20 minutes, depending how uh how energetic I get, about just giving you a bit of a kickstart, a bit of a reboot, a bit of motivation. If you are in the UK, it has been a dark, wet, sad beginning to the year. And what it I just want to come on here and normalize feeling very unmotivated, feeling like shit, feeling like fuck, my 2026 is not going the way it should. And I promise you now, it's absolutely fine. Whether that's with your work, whether that's with your body, whether that's with life in general. It can sometimes feel like I've not started this year right, and actually it's not going well. Some of you it is going well, but some of you might be thinking it could have been better. And there's still 10 months left. It's a lot of time. I didn't do my transformation last year until

Reframing Q1 And Resetting Goals

SPEAKER_00 1:05

the last two months. Fucking left it right for the last minute. Don't do that. Just letting you know that we've still got time. So we're coming to the NDQ one. If you as we visit in January, we set some big targets for this year. And we're coming up to a quarter of the year being done already, which is absolutely madness. Um, and we will look at refreshing or putting a new set of eyes on them goals, looking at any goals that we need to adapt, looking at goals that did well, looking at goals that um we probably overextended ourselves too much. Um, some of us looking at hitting them Q1 goals and moving on to Q2 goals. It's all about this game is all about having a goal, testing, very much like business and work, testing what's working, what's not working, re-evaluating, going again, changing goals, being flexible, but always moving towards that north start.

Make March A Results Sprint

SPEAKER_00 2:08

Um, and what I would like you to do is we are in a second of March. I'd like you to treat March like a little bit of a sprint. Now that could be a sprint to finish Q1 and go, you know what, I'm nearly close to my goals. I want to put my foot down now in the Q1 and get my ass right, you know, even if we scrape it, get right to the end of the Q1 and feel, fuck, I just made my goals. Or maybe you didn't quite get out of the gates. Maybe January, February wasn't quite what it wanted, you wanted it to be. Where now, if you put your foot down for March, you can scrape back just a little bit of time. Scrape back just a little bit of effort where you can go, you know what? I got something out of Q1, and it puts me in a good place for Q2. Because why is Q2 going to be easier? Especially in the UK. It's gonna be warmer, hopefully. The sun's gonna be brighter, the days are gonna be longer, um, the pressure is gonna be coming down a bit from the beginning of the year, but going more into summer, so we're gonna be like, okay, there's a reason for me to do that. It I promise you, from my experience of many, many years, January, February is terrible in regards to like getting everything done. March, April, May are much easier months. May, June, July, people leave it until last minute and they start to kind of fuck it up. But these next three months can be really, really, really good for you. That you can push it hard and get some amazing results. So I want you to look at a bit of a sprint. Whether that sprint is four weeks, take it to six weeks, eight weeks, whatever you want. But give yourself an idea of like, you know what? Okay, it's Monday, begin the March, I need to put my foot down. So, what do we need to look at in regards to a sprint?

The Four Pillars To Focus On

SPEAKER_00 4:02

We've got four pillars. You've got your strength training, you've got your nutrition, you've got your activity in cardio, and then you've got your routine. Yeah. So four pillars: strength training, nutrition, activity, and routine. Now, I don't care where any of you are and what gear you might think you are in. For some of you, there's about 10 more gears to go through to get to the actual top of the gears. Some of you are pushing hard, but I promise there's always an extra gear. There's always a little bit harder that you can go. There's always a bit more that you can push because we can get very, very, very into this. Oh, but I'm doing more than I used to. Uh uh, I'm doing my best. Sometimes your best ain't good enough. It just ain't. And that's okay. Your best ain't good enough. But so we look at how do we make our best better. I could really say right now, I'm I'm I'm gonna do my best. I'm doing okay. I'm busy, I've got a lot of things where my priorities are different, and I can give myself a lot of grace in this moment. And some people would say that's okay. Give yourself some grace, take some time off. But they don't wake up with my body in the morning, they don't look in the mirrors that I look into, they don't have the same goals that I have, they don't have the same aspirations that I have, they don't want what I want from life. Um, so I could listen to people, just give myself some grace. I could tell my listen to people to take my foot off the pillow, or I could say, you know what? No, I want a bit more from my body. I want to be that person that just feels good at 40 and looks healthy and looks fit and feels amazing all the time. And you've got to have that same conversation with yourself. You might be doing your best, but your best might not be enough. So we have to find that next gear. We have to push that a little bit harder in the stream sessions. We have to go that little bit heavier when you think it, oh, maybe I take today light, you know, maybe I just go a bit easy to no, push a bit more. Am I getting my steps in? Am I taking the easy option? Am I getting off the tube one um stop before? Am I trying to get that extra 2,000 steps in when I'm at 8,000? Or am I telling myself that 8,000 is enough? Am I staying around after my workouts to get my cardio in? And I'm making an effort to even start my cardio. Is my routine okay? Am I sleeping

Finding The Next Gear

SPEAKER_00 6:36

in the morning? Where can I improve? You'll find it quite quickly. You'll find the things. It might be picking up food, it might be weekends with a bit of sugar, like Miss Bell's. Um, so good Bells, by the way. Love you, Rachel. Uh, it might be your pet just pet. It might be other things that are going on, but find what you need to improve and find where you need to be better and put your fucking foot down. Because I would hate more than anything, anyone on this program, especially if you've been here for six months and above, to be in a place this summer not feeling like they're getting the body or getting out of their body what they put in. They put in a lot of work for a lot of months, and then you should not be going into summer feeling anyway, but I feel great, or I feel much better than I did last year, or I feel amazing, but I know there's still a bit more work to do. But the last thing you want to be doing is feeling like, oh, I didn't put the effort in and I'm fucking not where I actually need to be, or I don't feel good. Because you'll be looking at people that do feel good and thinking, fuck, why didn't I um why didn't I push myself? There's still time. Don't get in a defeatist mentality of like, oh fuck, I've started the year and wrong, but maybe this is not my year. There's still time. There's still time from now until what we got, March, April, May, June, four months, July, end of July, five months, end of July is when really someone really starts. Five months, you could do 10 kilos if you've got it to lose. If you've got six kilos, end of May. If you've got four kilos, end of no, six kilos, end of June, four kilos, end of May. Like April, May, whatever. Anyway, you know, you get the gifts. Two kilos a month. It can add up very, very quickly. Put your foot down. Start to shift that. We've spoken about version one of you, version two. We've spoken about the old version of what they used to do. We spoke about the new version, what they need to do. Start that identity shift now. Start to push into that second version of you. What is version one? What's what's keeping you in version one? What are you doing? And what are you telling yourself that it's okay? What's keeping you in version one? And remember, version two can be fucking out there. Version two could be like ridiculous, like absolutely ridiculous. I walked in the middle the other day and said to Caitlin, I

Spotting Your Weak Links

SPEAKER_00 9:03

want to be a millionaire before 40. Um, and I want to be on a forbes 40 under 40. Yeah. She literally looked at me like, fuck it, there he goes again. Um, and I was like, that's absolutely wild. Like for someone to say, like, I want to be a millionaire but 40, like some people be like, shut up, which Caitlin did say pretty soon. But then I started to break it down. I was like, could I be a millionaire before I'm 40? And when I started to work it out, I started to go, do you know what? It would be ridiculously hard, but not impossible. And once I realized it wasn't impossible, I realized that it could be possible. So then I realized, okay, where am I now? Version one is here, version two is here. I'm not saying version two be in the middle, it's gonna be happy, but it's a goal. What do I need to do? What shift do I need to do? It might be a crazy shift, but as long as it's possible, it's fucking possible. So some of you might have a goal where you go, I want to be a size whatever, I want to feel this, I want to look like this, I want to look like that picture of that person, or I want to look like one of these, I don't know. You might have a mad goal. But when you start to break it down, you realize, oh shit, this goal can actually happen. But it won't happen while you're still acting like version one. It won't happen. It won't happen while you're still giving into some things that you used to give into. That drink that you're in the pub that you say you've told yourself that. When I'm in a pub, I can't say no. Come on. When my mum brings that cake around, I can't say no. Come on. That's version one shit. When I go to the cinema, I have to, I have to have the popcorn, I have to have the nachos. Come on. You don't have to have anything. Everything is a choice. So much everything is a choice, it is a choice if you want to be a different version of yourself. It is a choice if you want to

There’s Still Time For Summer

SPEAKER_00 11:09

have these crazy goals where you think, fuck, like that would be bonkers, but is it possible? Yeah, it's possible. It's a choice for you to say, okay, I want to go for that. Don't sell yourself short. Don't cut yourself short. Don't surround yourself with people that tell yourself it's okay where you're at, if you have bigger goals, bigger aspirations. And I'm not saying you should beat yourself up or be negative of where you're at right now. No, you could be in an amazing place, but there's more to give. There's an extra gear. There's more to get out of it. Like, if you're feeling great right now and you're halfway through your journey, doing some great work, think about how great you could be if you put your foot down for a bit. Like, you could feel even better. You know, it all comes down to the language that you say to yourself. And sometimes we can be a bit more, a bit like not so much soft, but a bit too sympathetic to what's going on. Some situations we have to be sympathetic, but like some situation, like we will say a lot like I'm trying. I'm doing, I'm doing my best. So do the best take good, but I'm trying, but are you trying? Is it trying when you're telling yourself I can't say no to that popcorn in the cinema? Is that trying? I'm trying my best. Is that trying? Like, what are you doing? You know, I had a consultation call with a woman this week, and I was she's I'm in a terrible place in my body, and I want to lose weight, and X, Y, Z, and I've been I've been trying to lose weight for how many years? And I said, Okay, what have you been doing to get to that goal? Well, I'm like, well, not and couldn't answer the question. And sometimes we can think we are trying to do something, but then we actually go, what are we doing? Like, you know, some of you will step on a scales and be like, I didn't get the fucking result that I wanted this week. And I'll and then we'll go, but I did my best. I've I've eaten so much better than I did before. And then I'll go, oh, what happened on Wednesday? You didn't track. Oh, that day

Version One Vs Version Two

SPEAKER_00 13:28

I had I was out all day and I had a chicken burger or pizza or whatever. Oh, okay. So yeah, you were better than you was before, but you've got to remember in this game, in the results game, whether it's work, life, body, whatever, there is the results got any sympathy. It comes down to a simple formula of I did this and got that and did my very best. And sometimes, um, even when you hit the macros, even when you do the formula, the result still won't be what you wanted it to be because you're women, so your bodies are already fighting against you. Never mind if you did 95% of the formula right, but 5% wrong. So if we've got 100% and the body can still resist weight loss, they still resist giving you the results that you deserve that week, why would we chance doing 95%? Why would we chance doing 90%? Why would we chance doing 80%? Some of you are doing 70%, five days on, two days off. That's a big chunk of your week gone. Chancing that your results are gonna be there. So people will get that, I promise you, they will still get them results because they're lucky. Some people won't. Some people have to be 100%. Elizabeth Williams, for example, is pushing hard for her goal. We've been going for her goal for nearly two years now. Big, big, big goal. It was a massive goal. We're so close. We're talking on percentages a week. 2% out, 3% out. I'm pulling her back to 100% because we know her body. If it ain't 100%, it ain't it sometimes don't work. 98%, 90 fucking 95%, and her body will resist. But she's been 100% most days this in the last um week, weeks, or months, and the weight is coming down, it's doing its job. Yes, it's all over the shop. She'll tell you this out. She'll step on the scales one day, I'll be here, it'll be there, but the trend is coming down. But we are at, I'm telling you this week, put a foot down even more, even if you're 100%, find that 110%. Don't risk your results on. I was better than I was before. I'm doing my best. Is it your best? Is there more? I'm I'm trying. Okay, how hard are you really trying? You know, find that bit of bite in you now. Find that bit of, you know, I put a reel up today. It fuck motivation. Yeah, forget motivation. Motivation's long gone. Women,

Choices, Boundaries, And Big Goals

SPEAKER_00 16:20

you have a strength. Why do I know you've got strength? Because your body goes through things that you could are completely fucking alien to men. Yeah. Things you have to deal with on a monthly basis. Never mind if you have kids, what you have to go through and raising kids and your body goes through. Women have a deep strength that is undescribable. Oh, how do I know that? I've watched my wife give birth. I've seen real strength, like strength that you just fucking can't even imagine. So if you've got that deep strength for some things, when it comes to like kids and you know, certain things in your body, find it for your results. Find it for the body that you want, the life that you want, the how you want to feel about yourself, your energy, your health. Find it for that because you've got that strength deep down. When you need it, it will pull out. But find it for the right things that that you're you're going towards right now, and stop going to that other voice, that sympathetic voice of you're doing your best, you're trying your hardest. Right, bring like this bell out and I've done that on me. Um, you know, we've got to for this, for this period, just this short period, I want you to get a bit more fucking let's go. You know, I want you to to find that by a bit. I don't want to do anything crazy in regards to like dropping calories, lowering carbs, and not anything like that. But I want the motivational, not motivation, I've just said don't fuck motivation. I want the energy to be unsustainable. I want the drive to be a little bit unsustainable. I don't want the program, I don't want the what you gotta do, I don't want that. But I want how hard you're willing to push to be a little bit unsustainable for just a few weeks to either get yourself to the end of your goal or to kick start Q2. We can push for things sometimes. Some of you had done photo shoots, we how hard did you push for them than two weeks before the photo shoot? You pushed really hard. Some harder than some of me, you didn't even know you could push. Some of you drop water for 24 hours. Like you know how hard you can push your body. Track. Track your food. The more data points you have, the easier this game is. The ones that win are the ones that have the most data. Check in on time, getting the pictures, getting the weight, all that stuff. Those are the ones that get the most results. Track, track, track, and track more. Try not to miss dates.

Precision Over “Trying”

SPEAKER_00 19:13

Even if you have a bad day of food, track them bad days of food so you can see it with your own eyes. So you can see the damage it's doing, so you can see how many calories it went over. Like understand the whole journey. Because even then, it's like, okay, you are still having that bad day or whatever, that shitty meal, but by tracking it, you're even then trying a little bit harder. Yes, you're not quite getting there and avoiding the food, but just by tracking it, you're going, right, let me look at it at least. Let me let me let me go that next step and just try and do a little bit more. Because then when I see it, I might be like, okay, fuck. That roast dinner had 2,000 calories in, and I didn't need that. That burger was a bit heavy, you know. Just seeing it is just being a level up. I've realized that I I'm 24 minutes to my rant now, so I'm gonna I'm gonna start to uh wrap this up. I said it's gonna be 15 minutes. Four, six, or eight weeks, you choose. Look at it as a boost, not a shred, not a cut, not anything like that, but a boost. A boost to your end of your Q1 or boost boost to start your Q2 better than Q1 did. I think it's a very good thing every now and again to go, right? Okay, let me just rock it a little bit, get some work done. Beginning of Q1, beginning of Q2, sorry, you can go back to a bit of calm. Unsustainable output is kind of energy output, is what we're looking for right now. The program stays the same, the calories stay the same, the workouts stay the same, the cardio stays the same, but the energy that you put into it, the strength that you've got deep down needs to come to the surface, and you need to push yourself a bit more now. We're not in this game for fun. We're not we you know we have a great community. I love you all, but at the end of the day, our relationship is based off results, that's it. And that's what we need to start getting results. Open the communication, don't hide away from things, tell the truth, track everything, data, push on. That's not around.