Stop Coasting At 60 Percent

Ready to stop coasting at 60 percent and actually lock in results you can see and feel? We break down a simple, tough-love framework that upgrades your training, sharpens your diet, and turns check-ins into a weekly engine for progress. No fluff, no hacks—just a clear system you can run on repeat.

We start with fuel and intensity. Your best sessions come when muscles are stocked with glycogen, not when you stumble into the gym fasted. Learn how to time fast-acting carbs and caffeine so your first working set hits like it should. Then we get surgical about effort: what a true working set is, how to use rep ranges to find mechanical failure, and why tracking your lifts is the fastest way to break through fear and add real load safely. Cardio and steps round out the picture with simple progression rules you can sustain for months.

Food choices decide everything outside the gym. One burger won’t derail fat loss; writing off the weekend will. We teach the one skill that fixes dieting for good—pre-planning every meal—plus how to build a two-week template, use grocery delivery to remove friction, and shut down impulse eating when the almond croissant or office cake starts calling your name. Finally, we show you how to win the program: weekend check-ins, detailed notes, consistent photos with good light, and training videos that get you fast form cues. We tie it back to realistic goals—like averaging six kilos every three months—and using trend-focused scales to guide small adjustments without losing your mind.

If you’re ready to fuel better, train with real intensity, and plan your week like your goals matter, hit play. Subscribe, share this with a friend who needs the push, and leave a quick review to tell us the one change you’ll make this week.

Transcript

Why You’re Only At 60 Percent

SPEAKER_00 0:02

Okie dokie. Alright, guys. So we are covering how to get the most out of your fitness, this program, me, which some of you don't need uh any advice on, but some do. So I put this into three categories. I put this into training, I put this into dieting, and I put this into um check-ins. Um kind of program stuff is more to do with like check-ins and things like that. And this just comes from a lot of questions from a few different people, and a lot of things I see in check-ins that go over, like I go over over and over and over again. I think, you know, maybe I'll just do a little podcast about this to really just wrap it up so I can really just put, you know, put people onto it to get the most out of it because some of you are doing a great job. Some of you are getting great results, but some of you are operating at 50, 60 percent. Some of you have operated at 90, 100 at certain periods, whether you've done photo shoes, whether you've had weddings to get ready for, whether you had certain things, you have operated at them high levels, but you can sometimes we'll fall back into that 50-60%. And I want you to be operating at least 80% because you are paying good earned, earned, earned money, earned money, good earned, whatever the English is, um, to lose weight, essentially. Now, and on the other hand, some of you are spending some of your good earned money on food to fucking replenish, um, replenish some of that lost lost weight, you know. So just be careful with that because a biscuit, a burger, a McDonald's, it costs you a lot more. Yeah, I could do the calculations for you, but I don't want to scare you. Anyway, first things first

Training Fuel: Carbs, Caffeine, Timing

SPEAKER_00 2:10

training. Let's talk about training. How to get the most out of your training, training days. So, first, nutrition. The best workouts that you're gonna have are the workouts that are gonna be fueled, the workouts where you've got enough fuel in your body. Now, there's a few different ways that you can kind of put fuel in, but also stimulate and um get the most out of your workouts. It's obviously one being food, two being supplements and then actual stimulants. Caffeine is a great stimulant to get you buzzing for your workout and get you going. Now, caffeine won't be great on its own for the majority of you, but especially the women. Caffeine on its own is actually gonna fuck your hormones up, just drive your cortisol too much. But even for men, like caffeine on its own is not great because we want to have some fuel in the body. Now, without getting too scientific and just keeping this on like a just a you know a normal level, the muscles, your itching muscles, I'll show you the ones on here right now, beautiful bicep. This thing right here works off glycogen. Yeah, it is stored energy for it to contract, it needs glycogen. It fills up with glycogen. If I was to go on a low-carb diet, this muscle would be very deflated because it would not be full of glycogen, water, creatine, all the things that we need this to contract well. The more glycogen, the more storage I've got in that muscle before as I in the bloodstream as I go into the gym, the easier it is going to be for me to recruit that around this muscle to make this muscle work in the best way. More calories burn, more energy in the gym, more output equals more results. Yeah. So we want some carbohydrates in the body before we train. How many carbohydrates? Well, it depends on what level of dieting you're at in regards to your macros. But a good level would be they say 30 grams of carbohydrates per 30 minutes. Now, that would be great if we weren't dieting. So I would half that. I'd go 15 per 30 minutes. So if you're looking for an hour workout, we're looking for 30 grams of carbs. Now, if you've got more carbs, if you are at a stage where you're maintaining or not dieting, or you've got more carbohydrates, I would put in the 30 for 30 minutes essentially. And this can go with cardio and with strength training. So making sure that's in before your workout is going to make your workouts so much better, feel better. So, but do not go to the gym fasted. You just not, you might think you're getting a lot out of it, but you won't. So good carbohydrates before your workouts. Now, what kind of carbohydrates do we need? Fast acting carbohydrates are best. At this point, actually, sugars are probably okay around here, but it's very unlikely that you're gonna smash 30 grams of uh jelly beans before you work out. Please don't go do that. But sugars before you work out is probably the only time where for a woman's body sugars would work quite well. So, carbohydrates before you work out is gonna enhance your workouts plus caffeine. Um the you know, like I said, march on workout fuel has both, and it has literally 30 grams of carbs, so that's a great supplement to take before

Glycogen, Low Carb Myths, Performance

SPEAKER_00 5:40

or while you're working out, constant carbohydrates. Yeah. Now, how to approach your reps and sets. This is one thing that it just gets people get so confused about. The sets that are in your program are called working sets. I don't want you to track your warm-up sets, it's they're working sets, so each set needs to be at a high nine out of ten intensity. Yeah. Set number one is highest priority. So before we get to set number one, if you're walked in the gym freezing cold, you need to be getting yourself primed and prepped. Now, majority of the time, I would have put a little bit of that in your workout. If not, you want to be doing a few sets to warm up. But that first set on your workout in your app is your first working set. Now, that working set needs to be you going all out. Now, I don't care if you're in a deficit, losing weight, gaining weight, maintaining weight. It all is the exact same when it comes to training. The science doesn't change, and it doesn't change like the post I did about men and women, it doesn't change between men and women. The only difference is men have more testosterone, so they can actually build more muscle. Women, we don't have we fucking hell. I'm starting to really dissociate with women too much. Um women don't have as much I'll be woman in two weeks. Women don't have as much uh testosterone, so they don't gain as much, but how muscle is built is the exact same way, it needs intensity. Some people will be scared of getting bulking with intensity, nonsense, and some people think like long, slow, high reps is gonna tone, nonsense. That's why people think Pilates will do a different body than heavy weight training, nonsense, um like factual nonsense. So you want intensity, and especially on that first set. Now you have got reps, yeah. Them reps, let's say you've got uh uh five uh six is your lower end, and ten is your higher end. You have a rep range a majority of the time. You've got your sets and your rep range. So let's say we've got three sets of six to ten reps. What I'm basically asking you for is three of the highest intensity you can give me on this exercise for a certain amount of reps where it gets so hard that you fail in between

Pre-Workout Carbs And Practical Sources

SPEAKER_00 8:30

that rep range. So that means if I've given you a rep range from six to ten, if you can get three sets of ten, you are lifting too light. Or you can get first set of ten, second set, it can be eight, but your rep rest in between is like 30 seconds. Again, you're going too light. You want to be reaching mechanical failure. What mechanical failure is like let's say I'm doing a shoulder press, I'm going here to here. As I'm going up, I'll get too much resistance, and I'm going, no, I can't do any more. And it's mechanical failure. What's not mechanical failure is when I'm like moving my body round to get that shorter, like get the rep out, but I'm not failing. Yeah. It wants to be failing in the point where we're pushing in the weights. So and it works like that throughout the workout. As you go throughout the workout, what you'll find is you've got compound exercises and you might go towards more accessory. Most workouts work out that way, where you're going to start doing lateral raises and things like that. You'll find there a lot harder to find that failure point. So what we might need to do is go a little bit lighter and slow it down, but we are trying to do the same thing. This is such a key point. Now, if we can get on board with the fact that like I need to create intensity in my workouts, you will catapult your results on a different level. Who was it? Steffi this week sent me a message saying, Hey, I've just leg pressed, was it 190 for eight reps? You've asked me for six to ten. Should I go heavier? I was like, Yeah. If you can go lower with the reps and go heavier, create that intensity and then build up that rep range. And she goes, Oh, I'm scared. It's a natural thing, scared to go heavy. You're scared that you, I don't know, you're gonna get too bulky. She's now pushing 200k leg press, yeah? Because she broke through that barrier of realizing, oh, I can really push here. Remember, there's always another gear to go. I don't care if you think you're training your ass off. I'll find another gear. I could train with any of you guys in the gym and you'd you'd go, I've never lifted this heavy

Working Sets, Failure, And Rep Ranges

SPEAKER_00 10:50

before. And it's just me being there watching over you because mentally you've just got on board of it. You that's why trapping your weights is key because you can all, if as long as you're always beating your weights, you'll always progress forward. So I just need you to look at them sets and I learned you to create some intensity. If you don't want, if you don't know, like want to ask like how intense you can go, send me a video of your training. Cardio and steps. Steps, pretty self-explanatory, you know. We can do as many steps as you want, and there's no impact to the body. Obviously, anything over 20,000, you might find a bit your knees and back cut a little bit, but it's not gonna hurt that much. Cardio, low intensity cardio, again, slow and steady. We just burn enough calories, burn enough calories, burn enough calories, burn enough calories. How do we progress through cardio? Well, your body will naturally progress because it will get fitter, so you have to push the level up to keep the heart rate to a certain level. But what you can do is you can go, let's say you've got 45 minute cardio, look at how many calories you've burnt in that 45 minutes, and just try and burn a few more each time. If you do that over a year, two years, you'll realize how much calories you can burn progression on cardio. But you know, that's pretty much it with cardio, unless you're doing, you know, some of you have got some performance cardio in there, gets a little bit more structured, but that would be individual. So that's kind of your training taken care of. Nutrition before, during, and after really needs to be that as much nutrition around that, that the more the better. Um, caffeine is a stimulant, carbohydrates, 30 for 30 minutes. If you're in a diet, half that basically. Um, save for cardio. Now, reps and sets need to be approached with full intensity, full, full, full, full, full like literally go like your life fucking dependent on it. It will change your body in the best way. You'll never get big if you're in a deficit. While your weight is coming down, yeah, you can't begin bigger, essentially. But the quality of the muscle will get better. Those at home struggling to get like the most out of the weights because you can't get them up to your shoulders, slow everything down, make the set really, really, really difficult. Yeah, okay. Dieting. Now, this is the part where people it's the difference between life-changing results and box dialogue results. Of you know, a lot of people put an emphasis on, oh, it's the fucking Snickers at the weekend that I'm shoving in my pockets, or the ice cream that I'm pouring over my face, or the bloody burgers and things like that. It is if it's taking up your whole weekend. Individual moments where you fuck up mean fuck all in this. So let's say you had a fantastic week last week, you tracked everything, and you had a five guys burger on Thursday night, but that was the only thing you had, it wouldn't make that much of a difference. It only makes a difference when Friday night I have a five guys burger, and then Saturday morning I wake up and say, Well, fucked it now, made it go hard until Monday. And I write off half a week because of that one burger, that one thing that you're telling yourself, because you think it's bad food and it's basically writing you off. But I need you to understand it it's not an individual meal thing. This it's an accumulation of meals that make you not lose weight. So if you're finding one off meal is fucking up your whole week, you have to start to test that theory by going, okay, I've had a burger and need to get back on my diet. Let me see if this affects me. You'll normally go, didn't really show that much. You can put one burger in your uh diet a week and it doesn't affect your weight, keep that one burger in, yeah. Obviously, we have to take in consideration if we could take a burger every day. Um no, with five guys is not good for Sarah. Uh, if you have a burger every day and your weight didn't it didn't affect your weight, you'd be like, I can get away with a burger. Essentially, yes, but then we need to look at that health aspect, you know. Maybe if it's a five guys, they they say it's 100% beef. Um, but letting one meal fuck your whole week up is is a bad mistake that a lot of people are making. You there's one skill. I will I always think about how to frame this to make it really simple for everyone. There's one skill. And if you can have this one skill, you nail this one skill, dieting would never be a problem. I

Intensity Fears, Progression, And Tracking

SPEAKER_00 15:30

need to be able to ask you at any point throughout the week what you're having at a certain time, and you should be able to tell me or a reason why you can't. So let's say I go, Whitney, what are you having on Thursday morning for breakfast? You should be able to go 50 grams of oats, two scoops of protein, 15 grams of almond butter, and some berries. If you can do that from Monday to Sunday, because you've pre-planned your meals, roughly, you're fucking winning. Or if you have an idea in your head at least what most of the meals are gonna look like, you are absolutely yeah, except for pretty long, you are absolutely winning. Yeah, like what you can't do is wake up and go, okay, I'm a bit hungry today. Um what should I eat? Go down. Oh, maybe I'll have some porridge today. Go down to the the kitchen. Oh, I've got no fucking eight oats, okay. What do I eat? I've got nothing in. Let me get a delivery, you know. Next, oh shit. It was too much mare in it. Oh, my fucking calories are oh that that's how it happens, yeah. Just if you're going out and you're gonna be out all day and you're going out, oh find something healthy, and then you realize there's nothing healthy about, and then you know, all you could find was the five guys, you should have known that. We live in 2026, we got Google Maps, we got iPhones, we've got deliverous. Like, you there shouldn't be a moment where you can't get a decent meal, you know what I mean? Like, it's not an excuse that I was out and about there, I didn't know how to eat. Like, just get a delivery driver to meet you on the street. Like, where are you gonna be next? There's so many easy ways to get a healthy meal when you're out. You know, someone put in a check in this week, it was like, oh, um, I hadn't eaten, we we couldn't find anywhere to eat, and I hadn't eaten. So I had a burger and chips. I was like, there was definitely more on that menu. You know, there was definitely more on the menu. Understand where your meals are coming from, what you're gonna have for breakfast, at least breakfast, at least lunch, and at least your snack. Because if you can nail them meals of an understanding of what you're gonna eat at them times, you're gonna be organized. Now, there's I've got a real simple, you know, if you can't be asked to do it in your fitness down and track your whole week. If you can't be asked, fair enough. Get an old school pen and paper and write Monday, Tuesday, Wednesday, Thursday, Friday, breakfast with a line under it, lunch with a line under it, snack with a line under it, dinner with a line under it, and just fill it in with a pen and paper,

Steps, Low-Intensity Cardio, Progress

SPEAKER_00 18:30

roughly what you're gonna eat. But those that are waking up and deciding on the day, you are setting yourself up for failure. You really are. Like, I've been doing this for 20 years, yeah. Trust me, if I found an easy way to do things, I would be doing it. I've been doing this too long. I am sick of tracking my shit. But I know if I wake up and go, what am I gonna have for breakfast today? I'm probably gonna look at the first thing I see in the fridge that's the tastiest thing that go makes me go, I'm gonna have that. It's normally a bagel with butter and jam, no protein. And then what I'll do is I'll say myself, I'll I'll have a shake, I'll make shake after my protein. Then once I've had the bagel, I feel quite full, so I think, oh fuck the shake, and I don't have a shake, and then I missed the protein. It all goes wrong. But if I say I'm gonna have a oats and I make the oats in the evening in the fridge, when I wake up and I've already made the oats, I'm just eating that. And that's where the majority of you are going wrong, is you're not organizing your food. And then people say, Well, I didn't have it in. Okay, we live in 2026. Get yourself an acado. Deliveroo, actually, do shopping. Like, there's not, you know, you can deliver shopping to cook, but get an accado order in. Like have your accado uh come on a Sunday afternoon for your meals for the week. Just like make your life real easy. Don't even go shop to do that. Like, it's such an easy thing. If you're really struggling with your diet, and or if you're early on in the process and you want success, have do a meal plan for at least two weeks where you literally go, I'm eating this every day for

Nutrition Around Training: Simple Rules

SPEAKER_00 20:15

two weeks, or I'm eating like one of three every day for two weeks. Make cut cut the noise, cut the bullshit. Like I said last week, sometimes you've got to do things that are unsustainable to get a little bit of a bit of order in place. Where if you're finding yourself that, you know, the week come Friday, you're waking up in, you know, bags of chocolate wrappers and you know, five guys' juice all are in your mouth, put some order in, put some restriction in and say, you know what, whoa, whoa, whoa, I've got to put a bit of fucking, I've got to put some walling stickers around here to stop me from doing certain things. If you've got a partner, let your partner know. And if you if you and your partner hello, Rob Allen and Sarah on the course, but I'll keep my words um choose my words carefully. If you're in a if you if you're married, don't support each other's bullshit. That's one thing that I would say. Me and Caitlin do that a lot, where one goes down, we both go down. I said to Caitlyn last night, I said, Caitlin, if you see me put one thing out of that kitchen in my mouth, and it looks like I haven't tracked it, or I wasn't going to track, say some harsh words. Um say some harsh words to me and let me know. Louis, put the fucking three crisps that you've just had and that you're telling yourself that you are gonna track, or they weren't calories free. You know, the the gulp of orange screws that's in the fridge, all them things that I'm just having throughout the day, 30, 40 calories, they keep you away from your journey. So sometimes a meal plan, just plotting the meal plan and going, I'm not eating anything but this. That's your diet. So pre-tracking, pre-planning. If you're not pre-tracking

Dieting Reality: One Meal Vs The Weekend

SPEAKER_00 22:05

and re-planning, you are setting yourself up for failure. Those that pre-plan, pre-track, will win all day long. All day long. If you need order, implement a meal plan. Get some order in place. Cut things out, credibility, stability. If you find one one thing as well, if you find yourself seeing something and eating it, you've got to fix that. Like if I go to the coffee shop to get a flat Y and I see an Almond Croissant and then go, oh, I now want an Almond Croissant. And I end up eating it, that needs to stop. Understand it. If you're a little bit hungry, your mind will tell you that Almond Coisson is looking banging. Of course, it's looking banging. It's been baked, it's looking sugary and nice. It's telling us all the things we know. But we have to be able to go, I wasn't even thinking about a bloody Almond Coisson. Why would I want that? You know, I don't need that. It's like, you know, Sandra at work comes in and goes, hey, I've got cake for everyone. Like, I wasn't even thinking about cake today, Sandra. Get it out of my face. You know, it's it don't see and want. Don't be in positions and need. You know, like I said last week, cinema, popcorn, pubs, alcohol, you know, don't be in certain places and have to do certain things because you think that's what you should do. They're bringing the biscuits around at work. I should eat this. It's like, no, stay in your own lane. Literally stay in your own lane. If you're out and about, stay in your own lane where you've got to go to order delivery because you're trying to be healthy. Because again, the people that are around doing the same thing with you, they're not with you when you wake up, they're not with you when you weigh in. Now, program, check-ins, how to get the most out of this. Number one, I said it's morning. Stop checking in on Monday at fucking 10, 11 o'clock, and going, Louis, there's no calls left. I send a message on Saturday morning. Your best bet is getting up on a Saturday morning, wearing yourself, taking pictures, and checking in and going, oh my god, there's so many calls I could book in for. There's so much availability. Trillion. Or getting it in Saturday Sunday because on Monday you keep forgetting and going at two o'clock, oh no, I forgot. Can I do it now? It's like, why not do it Saturday, Sunday? So you don't have to think about it on a Monday morning when you've got work, getting kids sorted out. Like if you make the same same mistake over and over and over again, when it comes to just checking in, think about the diet, it's gonna be a struggle. You know, we've got to get make our life easy. Like I said, audio shopping, do the thing. So making your life harder with check-ins, it's just a nightmare. Forgetting, like, I would have a reminder in your diary at a certain time every week. This is when I do my check-in, weigh in, whatever. Like, just get it in before Monday. If you leave it till Monday, it's gonna go wrong. I check in everyone who checks in before

The One Skill: Pre-Plan Every Meal

SPEAKER_00 25:10

Monday the first. So if you're waiting till Monday, you can potentially get yours by Wednesday sometimes. So sort that out. It will just make your life so much easier. Don't go missing. Listen's cool. You are not supposed to turn up when you've done well on your homework. Yeah. You are supposed to check in on a weekly basis when it's going up shit's creek, when it's going great, when it's not going great, when you need desperate help. If something's gone wrong or something you're struggling with, don't go missing. Because then what you're doing is you're coaching yourself, you're mentoring yourself. That's like me going to my therapist when I'm only feeling happy. Hey, what's happening? Nothing. I feel fucking great. All right, what happened last week? Where were you? I was depressed, I didn't come and see you. But no sense. To say this, like, don't just don't just hand in your check-ins when you think it's all going right. Like, this isn't we're supposed to mentor you through that, the dark parts. That's that's how we get you to where we need to get to. But we can't get there if we're just always highlighting the good parts, you know? So please don't go missing. Makes no sense. Um, videos of your training. Assuming you're missing a trick with that. Like, and I know it seems to you, might think, why do I keep sending in the same video? It doesn't matter. I like I love watching people train and giving them tips. So I was a post trainer for years. Like, I can see things that you couldn't even imagine about. I could take your training from a six out of 10 to a 10 out of 10 with four videos a week. Like, videos of your training will make your whole journey better. Um, so it's a big trick people are missing out on. Pictures. Weight is great. Pictures tell a different story. Got one client on the books at the minute, she hasn't lost that much weight, she's lost like two, three kilos, but her pictures are like night and day. Yeah. Pictures tell a different story to weight. Now, and I know sometimes it can feel a bit like, oh, I don't like looking at my pictures. Like, I get it, I understand. But at the end of the day, that is your body, and that is that is you. So if we don't like taking pictures because of that reason, that's a good thing because we're trying to change that one thing, yeah. Now, the best picture is universally in your underwear or bikini, showing skin, obviously covering your bits, but the more skin, the better, because we can see like the glutes or see your abs or see whatever. Now, but you obviously have to be comfortable in your pictures. Natural light. So if my window's over here, I need to be facing that video um camera looking onto me, not your um window in the background here, because you become a shadow. Now, the angle of your picture, taking it from below, taking it from above, taking it from some weird ways each week, it won't show it. So get a place what works for you on a time that works for you, and take your pictures, even if it's your pictures could be midweek, it doesn't really matter. But essentially, natural lie to show the body because it and try and get them in at least every other week. At least every other week. But every week would be great. Some people are really good at doing this, like some people do it, like I don't know, Roman does it every week. Um, Claire every week, Elizabeth every week, like just photo, photo, photo, photo. Because I'm looking at it's not for you to see, I see things differently to what you're seeing. I promise you, I'm in the matrix with this stuff. Like, I'm seeing things completely different. So just it's a big emphasis on that. If I had never sent my coach pictures, oh my bees, I'd be just I'd be relying on my weight, I'd lose my fucking mind. Even me, I lose my mind on the scales when I'm

Tools, Delivery, And Meal Templates

SPEAKER_00 29:00

dieting. But when I look at pictures and go, oh, okay, that makes sense. Checking forms, fill with as much details as possible. Ask questions, say how you're feeling. How are you feeling? Some people write NA. That is the most ridiculous response to a how I'm feeling question ever. That's like me going, hey mate, how are you? NA. Like, what the fuck? It's applicable. How you're feeling is key. So, like, write that down because the people that get um, I do some responses two minutes. I do some responses seven minutes. And you think, well, why do we even get seven minutes? Because they put what they're feeling, how they're feeling, they ask questions, they ask me what this, what's next, that that. So I give them big responses. Some people go, how you feeling? Good. How's this week? Great. What's ready plan meals off plan? One. How's the training? Missed one. Anything to report on? No. And then they missed their pictures. Oh, great. So I've got your weight, and I've got no, I've got five words. That's it's so difficult. You make my life so hard. You know, I'm trying to squeeze a couple of minutes out to try and help you, just get something around what I'm seeing. But then I have others that are like you know, spinning their soul away, which I don't mind. Like, as one of the day, it's more exciting for me. Like, I get to help people. One word check-ins, kill them. Like, if you're in a rush, could you do it on the train and it's Monday morning? Check-in Saturday, Sunday, make your life easier. Last point goals. Sorry, two more points. Your goals always coming back to your goals. We set goals at the beginning of the year, we've set goals at the beginning of the programs. Always come back to your goals. Keep that goal will not change. The ones that are getting great success are tunnel vision for your goal. If it's if it's weight loss, it's normally six kilos every three months. If you're not doing six kilos every three months, you've either done a good majority of your weight and you've got two, three kilos left and you're pissing around, or you've got more weight to lose and it needs to be more. But six kilos is the average. Now that would be an average, it's not always black and white. Some people will get four kilos because their bodies work that way. Some people will get eight, ten because their bodies work that way. It's, you know, but we average six kilos every three months. Some of you have got three kilos to finish a weight loss journey, and it's taking you longer than the first six kilos did. And it's because you got comfortable in just being good or okay. Now we didn't come to be okay. We come to be great, we come to be fantastic, we're coming to feel fucking amazing, we're coming to feel it's some of them feel like, oh my gosh, I worked on my body. Some of you will see the transformations that we get here, yeah? Here. They were like, right, I'm pushing hard, especially with the furniture sheet, because you're just like, oh, I want it, I want, I do want it here. You go for it. But that same mentality needs to be with your goals. I promise you, and this is just with life goals, relationship goals, finance goals,

Environment Traps And Saying No

SPEAKER_00 32:20

body goals, be relentless with your goals. If and and I really check in with my goals, okay, I had a goal to get here, why am I not there? What's happening? What needs to change, what needs to be fixed, find the bottlenecks to your goals, but be tunnel driven to your goals. And that's one people get asking me about scales, the type of scales. I use a Hume scale. Hume scales, I have no affiliation to them, but they seem to be really working well for a majority of the people on the program with Hume scales. They're not super accurate on body fat, but they're accurate enough to see a trend of where the body fat is going. They do muscle mass really well. So I don't have an affiliate code, unfortunately. I think you can find one on if you Google it or ChatGPT. But Hume scales to weigh yourself and do body fat are the best scales that people keep asking you for. I'll put that in there. I think I've spoken off. Um, I'm gonna end it there.