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July Week 1 - 'Exercise'

Monday - Power and glory! (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Keep going! (Tuesday) - Exercise #2 - Facebook or Online Video

Tuesday - Carbs - Nutrition #2 - June Week 3 - 'Adherence'

Monday - Slowing down and speeding up - Adherence #1 – Facebook or Online Video

Tuesday - Your weekly Plan - Adherence #2 - Facebook or Online Video

Tuesday - Meditation - Lifestyle #2 - Facebook or Online Video

Wednesday - Drinking more water - Lifestyle #3 - Facebook or Online Video

Thursday - Getting more sleep - Lifestyle #4 - Facebook or Online Video

Friday - What's gone well this week? - Lifestyle #5 - Facebook & Online Video

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June Week 1 - 'Exercise'

Monday - Strength (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Cardio & Core (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Midweek mayhem (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Push IT (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Double Trouble (Friday) - Exercise #5 - Facebook & Online Video

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May Week 4 - 'Nutrition'

Monday - Does it get harder to lose weight as we get older? - Nutrition #1 – Facebook or Online Video

Tuesday - What's the cutoff between good and bad food? - Nutrition #2 - Facebook or Online Video

Wednesday - Does it matter what time of day you eat? - Nutrition #3 - Facebook or Online Video

Thursday - Hidden calories - Nutrition #4 - Facebook or Online Video

Friday - Setting an actual plan around our eating - Nutrition #5 - Facebook & Online Video

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May Week 3 - 'Adherence'

Monday - Habit loop overview - Adherence #1 – Facebook or Online Video

Tuesday - Cue - Adherence #2 - Facebook or Online Video

Wednesday - Craving - Adherence #3 - Facebook or Online Video

Thursday - Response - Adherence #4 - Facebook or Online Video

Friday - Reward - Adherence #5 - Facebook & Online Video

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May Week 2 - 'Lifestyle'

Monday - What mediocre plans look like? - Lifestyle #1 – Facebook or Online Video

Tuesday - What better plans look like? - Lifestyle #2 - Facebook or Online Video

Wednesday - Scheduling the plan - Lifestyle #3 - Facebook or Online Video

Thursday - Like to go with the flow? - Lifestyle #4 - Facebook or Online Video

Friday - Setting the parameters for perceived failure - Lifestyle #5 - Facebook & Online Video

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May Week 1 - 'Exercise'

Monday - May Poll (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - May you work hard (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Double dare’ (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Core and More (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Power Box (Friday) - Exercise #5 - Facebook & Online Video

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April Week 5 - 'Misc'

Monday - Not training hard enough - Exercise mistake 1 - Misc #1 – Facebook or Online Video

Tuesday - Progressive overload - Exercise mistake 2 - Misc #2 - Facebook or Online Video

Wednesday - Wasted work time - Exercise mistake 3 - Misc #3 - Facebook or Online Video

Thursday - Overrating it's value - Exercise mistake 4 - Misc #4 - Facebook or Online Video

Friday - Underrating what's worth doing - Exercise mistake 5 - Misc #5 - Facebook & Online Video

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April Week 4 - 'Nutrition'

Monday - Like a climbing a hill? - Nutrition #1 – Facebook or Online Video

Tuesday - Energy density / more food - Nutrition #2 - Facebook or Online Video

Wednesday - Money analogies - Nutrition #3 - Facebook or Online Video

Thursday - Is breakfast the most important meal of the day? - Nutrition #4 - Facebook or Online Video

Friday - Intermittent Fasting 101 - Nutrition #5 - Facebook & Online Video

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April Week 3 - 'Adherence'

Monday - Troubleshooter? - Adherence #1 – Facebook or Online Video

Tuesday - Impact X Probability² - Adherence #2 - Facebook or Online Video

Wednesday - Skin in the game? - Adherence #3 - Facebook or Online Video

Thursday - Hiding like a child? - Adherence #4 - Facebook or Online Video

Friday - Lone wolfing? - Adherence #5 - Facebook & Online Video

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April Week 2 - 'Lifestyle'

Monday - Plan B rather than Plan F - Lifestyle #1 – Facebook or Online Video

Tuesday - You'll struggle to lose weight if your life is a mess - Lifestyle #2 - Facebook or Online Video

Wednesday - Planning (boring but worthwhile) - Lifestyle #3 - Facebook or Online Video

Thursday - "What's the easiest change you can make?" - Lifestyle #4 - Facebook or Online Video

Friday - Knowingly sub-optimal and done - Lifestyle #5 - Facebook & Online Video

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March Week 4 - 'Nutrition'

Monday - What's happening when you're not eating much and not losing weight? - Nutrition #1 – Facebook or Online Video

Tuesday - Eating more than you think? - Nutrition #2 - Facebook or Online Video

Wednesday - Low portion size, high calorie density? - Nutrition #3 - Facebook or Online Video

Thursday - Binging? - Nutrition #4 - Facebook or Online Video

Friday - Liquid calories? - Nutrition #5 - Facebook & Online Video

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April Week 1 - 'Exercise'

Monday - Born Survivor Training 2 1/2 (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Body Blitz - (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Mix it, Mash it, Smash it! (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - April Powers - (Thursday) - Exercise #4 - Facebook or Online Video

Friday - The Climb V2 (Friday) - Exercise #5 - Facebook & Online Video

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February Week 4 - 'Nutrition'

Monday - What are you "F*ing off"? - Nutrition #1 – Facebook or Online Video

Tuesday - Is tracking as much of a pain as you're telling yourself it is? - Nutrition #2 - Facebook or Online Video

Wednesday - The cash analogy - Nutrition #3 - Facebook or Online Video

Thursday - If you're going to do it anyway, why not just plan around it? - Nutrition #4 - Facebook or Online Video

Friday - What really happened when you "ruined it" - Nutrition #5 - Facebook & Online Video

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February Week 3 - 'Adherence'

Monday - How to not actually change anything - Adherence #1 – Facebook or Online Video

Tuesday - Benefit stacking - Adherence #2 - Facebook or Online Video

Wednesday - The habit loop - Adherence #3 - Facebook or Online Video

Thursday - Replace, don't remove - Adherence #4 - Facebook or Online Video

Friday - Create a maintainable average, not an "all or nothing" - Adherence #5 - Facebook & Online Video

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February Week 2 - 'Lifestyle'

Monday - Building a life you love - Lifestyle #1 – Facebook or Online Video

Tuesday - Hot pen technique - Lifestyle #2 - Facebook or Online Video

Wednesday - Planning - Lifestyle #3 - Facebook or Online Video

Thursday - Not taking things for granted - Lifestyle #4 - Facebook or Online Video

Friday - Adding in, not cutting out - Lifestyle #5 - Facebook & Online Video

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February Week 1 - 'Exercise'

Monday - Vigorous Valentines (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Let's get ready to grumble (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Fi’s Feb Fun Fit Fix (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - My First Session (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Spice up your life (Friday) - Exercise #5 - Facebook & Online Video

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January Week 2 - 'Lifestyle'

Monday - How to make 2024 the last time you'll start again - Lifestyle #1 – Facebook or Online Video

Tuesday - Actual habit creation - Lifestyle #2 - Facebook or Online Video

Wednesday - The value of setting an actual plan - Lifestyle #3 - Facebook or Online Video

Thursday - What a bad plan looks like - Lifestyle #4 - Facebook or Online Video

Friday - The words we use - Lifestyle #5 - Facebook & Online Video

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January Week 5 - 'Misc'

Monday - Injuries? - Misc #1 – Facebook or Online Video

Tuesday - Not willing to do the work? - Misc #2 - Facebook or Online Video

Wednesday - Quitting? - Misc #3 - Facebook or Online Video

Thursday - Taking things for granted? - Misc #4 - Facebook or Online Video

Friday - What happens when you're not losing weight? - Misc #5 - Facebook & Online Video

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January Week 4 - 'Nutrition'

Monday - Why I don't do meal plans - Nutrition #1 – Facebook or Online Video

Tuesday - Using the Meals tab - Nutrition #2 - Facebook or Online Video

Wednesday - Tracking what you're eating now - Nutrition #3 - Facebook or Online Video

Thursday - Not overeating - Nutrition #4 - Facebook or Online Video

Friday - Writing it off isn't a thing - Nutrition #5 - Facebook & Online Video

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January Week 3 - 'Adherence'

Monday - You're not "too busy" - Adherence #1 – Facebook or Online Video

Tuesday - You don't need to "start again" - Adherence #2 - Facebook or Online Video

Wednesday - You're not "all or nothing" - Adherence #3 - Facebook or Online Video

Thursday - You can't "start again tomorrow" - Adherence #4 - Facebook or Online Video

Friday - You haven't been "doing too much socialising" - Adherence #5 - Facebook & Online Video

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January Week 1 - 'Exercise'

Monday - New Year's Revolution (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - We're all in this together (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Hitting January HARD! (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - RISE from the Ashes (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Mini band ab and glute accumulator (Friday) - Exercise #5 - Facebook & Online Video

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December Week 4 - 'Nutrition'

Monday - Happy Christmas - Nutrition #1 – Facebook or Online Video

Tuesday - Boxing it off day? - Nutrition #2 - Facebook or Online Video

Wednesday - Leftovers - Nutrition #3 - Facebook or Online Video

Thursday - Drinking - Nutrition #4 - Facebook or Online Video

Friday - When others feed you - Nutrition #5 - Facebook & Online Video

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December Week 3 - 'Adherence'

Monday - Switching off completely? - Adherence #1 – Facebook or Online Video

Tuesday - Next best thing? - Adherence #2 - Facebook or Online Video

Wednesday - What drives your adherence? - Adherence #3 - Facebook or Online Video

Thursday - The worst laid plans? - Adherence #4 - Facebook or Online Video

Friday - What to do when you don't adhere? - Adherence #5 - Facebook & Online Video

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December Week 2 - 'Lifestyle'

Monday - How to make party season just fun - Lifestyle #1 – Facebook or Online Video

Tuesday - The tipping point? - Lifestyle #2 - Facebook or Online Video

Wednesday - Learning your lesson? - Lifestyle #3 - Facebook or Online Video

Thursday - Mood and energy management - Lifestyle #4 - Facebook or Online Video

Friday - Averaging out over Christmas - Lifestyle #5 - Facebook & Online Video

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December Week 1 - 'Exercise'

Monday - One Shot (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Winter Wonderland Workout (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Rudolph’s Rounds (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Merry Muscle Mass (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Well I wish it could be Christmas every day! (Friday) - Exercise #5 - Facebook & Online Video

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November Week 4 - 'Nutrition'

Monday - Breaking down your eating into categories - Nutrition #1 – Facebook or Online Video

Tuesday - Eating out - Nutrition #2 - Facebook or Online Video

Wednesday - Eating at home - Nutrition #3 - Facebook or Online Video

Thursday - Eating at work - Nutrition #4 - Facebook or Online Video

Friday - Liquid calories - Nutrition #5 - Facebook & Online Video

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November Week 3 - 'Adherence'

Monday - What is adherence? - Adherence #1 – Facebook or Online Video

Tuesday - What's your minimal effective dose? - Adherence #2 - Facebook or Online Video

Wednesday - What's your plan B? - Adherence #3 - Facebook or Online Video

Thursday - What actually happens when you lose motivation? - Adherence #4 - Facebook or Online Video

Friday - What's the actual difference between those that get better and worse results? - Adherence #5 - Facebook & Online Video

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November Week 2 - 'Lifestyle'

Monday - Easy changes - Overview - Lifestyle #1 – Facebook or Online Video

Tuesday - Food - easy changes - Lifestyle #2 - Facebook or Online Video

Wednesday - Exercise - easy changes - Lifestyle #3 - Facebook or Online Video

Thursday - Sleep - easy changes - Lifestyle #4 - Facebook or Online Video

Friday - Drinking - easy changes - Lifestyle #5 - Facebook & Online Video

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November Week 1 - 'Exercise'

Monday - All Time High (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Different Types (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Fiona’s Feisty Fix (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Light it UP (Thursday) - Exercise #4 - Facebook or Online Video

Friday - On the pulse (Friday) - Exercise #5 - Facebook & Online Video

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October Week 5 - 'Misc'

Monday - Intro and my wrestling career - One Hundred Percent podcast 1/5 = Misc #1 – Facebook or Online Video

Tuesday - 21 years in the Fitness Industry, RISE, overcomplicating things and what actually works - One Hundred Percent podcast 2/5 = Misc #2 - Facebook or Online Video

Wednesday - Difficulty and stress, needing to love exercise, food choices, being "healthy", parenting, overwhelm and more - One Hundred Percent podcast 3/5 = Misc #3 - Facebook or Online Video

Thursday - Feelings, emotion and mood, getting better at things, what I do to keep energy up, "good" and "bad" eating, what needs to happen to lose weight - One Hundred Percent podcast 4/5 = Misc #4 - Facebook or Online Video

Friday - What's next, why so many people think everything's so bad, appreciation and the best advice I've ever - One Hundred Percent podcast 5/5 = Misc #5 - Facebook & Online Video

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October Week 4 - 'Nutrition'

Monday - Is it "just" a calorie deficit? - Nutrition #1 – Facebook or Online Video

Tuesday - "Dieting doesn't work" - Nutrition #2 - Facebook or Online Video

Wednesday - "I just find it all stressful" - Nutrition #3 - Facebook or Online Video

Thursday - "It takes too much time" - Nutrition #4 - Facebook or Online Video

Friday - "I want to be able to OVER eat what I want" - Nutrition #5 - Facebook & Online Video

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October Week 3 - 'Adherence'

Monday - Why willpower isn't the answer - Adherence #1 – Facebook or Online Video

Tuesday - What motivation really is - Adherence #2 - Facebook or Online Video

Wednesday - Is time management really the issue? - Adherence #3 - Facebook or Online Video

Thursday - "How busy too busy?" - Adherence #4 - Facebook or Online Video

Friday - If not now, then when? - Adherence #5 - Facebook & Online Video

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October Week 2 - 'Lifestyle'

Monday - "I'm not getting my money's worth" - reasons not to stop - Lifestyle #1 – Facebook or Online Video

Tuesday - "I'm too busy" - reasons not to stop - Lifestyle #2 - Facebook or Online Video

Wednesday - "I haven't been coming in" - reasons not to stop - Lifestyle #3 - Facebook or Online Video

Thursday - "I suffer with depression and / or anxiety" - reasons not to stop - Lifestyle #4 - Facebook or Online Video

Friday - "I'm not achieving my goal" - reasons not to stop - Lifestyle #5 - Facebook & Online Video

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October Week 1 - 'Exercise'

Monday - OCT-Oh!-berfest (Monday Session) - Exercise #1 – Facebook or Online Video

Tuesday - No rest for the Wicked (Tuesday Session) - Exercise #2 - Facebook or Online Video

Wednesday - Challenge 100 (Wednesday Session) - Exercise #3 - Facebook or Online Video

Thursday - Power Up Ninjas! (Thursday Session) - Exercise #4 - Facebook or Online Video

Friday - Absolutely Fabulous (Friday Session) - Exercise #5 - Facebook & Online Video

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September Week 4 - 'Nutrition'

Monday - "Counting calories takes all the fun out of eating" - Self limiting belief #1 - Nutrition #1 – Facebook or Online Video

Tuesday - "I've got a bad metabolism" - Self limiting belief #2 - Nutrition #2 - Facebook or Online Video

Wednesday - "I eat healthily but don't seem to lose weight" - Self limiting belief #3 - Nutrition #3 - Facebook or Online Video

Thursday - "Eating healthily takes more time and effort" - Self limiting belief #4 - Nutrition #4 - Facebook or Online Video

Friday - "I need to......" - Self limiting belief #5 - Nutrition #5 - Facebook & Online Video

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September Week 3 - 'Adherence'

Monday - The King eats first - Adherence #1 – Facebook or Online Video

Tuesday - The dip - Adherence #2 - Facebook or Online Video

Wednesday - Cut out Vs add in - Adherence #3 - Facebook or Online Video

Thursday - I am........ - Adherence #4 - Facebook or Online Video

Friday - "Start again......" - Adherence #5 - Facebook & Online Video

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September Week 2 - 'Lifestyle'

Monday - "I've just fallen off the wagon" - Lifestyle #1 – Facebook or Online Video

Tuesday - "I'm good in the week but naughty at the weekend" - Lifestyle #2 - Facebook or Online Video

Wednesday - "I'm too busy" - Lifestyle #3 - Facebook or Online Video

Thursday - "I don't know what to eat" - Lifestyle #4 - Facebook or Online Video

Friday - "I'm all or nothing" - Lifestyle #5 - Facebook & Online Video

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September Week 1 - 'Exercise'

Monday - Three's Company (Monday Session) - Exercise #1 – Facebook or Online Video

Tuesday - BUILD ME UP (Tuesday Session) - Exercise #2 - Facebook or Online Video

Wednesday - BUTT why LEG day? (Wednesday Session) - Exercise #3 - Facebook or Online Video

Thursday - CARDIO PARTIO (Thursday Session) - Exercise #4 - Facebook or Online Video

Friday - Game of two halves (Friday Session) - Exercise #5 - Facebook & Online Video

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August Week 5 - 'Misc'

Monday - Watch this if you're "too busy" - Define - Liberate - Misc #1 – Facebook or Online Video

Tuesday - Eliminate - Stop / reduce - Misc #2 - Facebook or Online Video

Wednesday - Eliminate - Batch - Misc #3 - Facebook or Online Video

Thursday - Automate - Misc #4 - Facebook or Online Video

Friday - Liberate - summary - Misc #5 - Facebook & Online Video

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August Week 4 - 'Nutrition'

Monday - "Do I need to eat breakfast?" - Nutrition #1 – Facebook or Online Video

Tuesday - "Should I be eating little and often?" - Nutrition #2 - Facebook or Online Video

Wednesday - "Should I avoid fruit because of the sugar?" - Nutrition #3 - Facebook or Online Video

Thursday - "Do you think I might be eating too little to lose weight?" - Nutrition #4 - Facebook or Online Video

Friday - "What's a good snack?" - Nutrition #5 - Facebook & Online Video

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August Week 3 - 'Adherence'

Monday - Is what you're saying making it harder to do what you want to do? - Adherence #1 – Facebook or Online Video

Tuesday - "I really should workout more" / "I need to get back to exercising" - Adherence #2 - Facebook or Online Video

Wednesday - "I'm on a diet" / "Cutting out carbs" / "Trying to eat healthily" - Adherence #3 - Facebook or Online Video

Thursday - "I've fallen off the wagon" / "Sod it" / "I'll start again Monday" - Adherence #4 - Facebook or Online Video

Friday - "I'm having a bad day / week" - Adherence #5 - Facebook & Online Video

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August Week 2 - 'Lifestyle'

Monday - Let's not over complicate this - Lifestyle #1 – Facebook or Online Video

Tuesday - Make a plan - Lifestyle #2 - Facebook or Online Video

Wednesday - Book Sessions - Lifestyle #3 - Facebook or Online Video

Thursday - Eat in a deficit - Lifestyle #4 - Facebook or Online Video

Friday - Go to bed earlier - Lifestyle #5 - Facebook & Online Video

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July Week #REF! - '#REF!'

Monday - Macclesfield 5-0 - Exercise #1 – Facebook or Online Video

Tuesday - Give Me Strength - Exercise #3 - Facebook or Online Video

Wednesday - BRAVE - Exercise #3 - Facebook or Online Video

Thursday - Muscle Blast Minute - Exercise #4 - Facebook or Online Video

Friday - Up & Down - Exercise #5 - Facebook & Online Video

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July Week 4 - 'Nutrition'

Monday - Different ways of changing your eating - Nutrition #1 – Facebook or Online Video

Tuesday - Straight up calorie management - Nutrition #2 - Facebook or Online Video

Wednesday - Tactical swaps - Nutrition #3 - Facebook or Online Video

Thursday - Portion control - Nutrition #4 - Facebook or Online Video

Friday - Rule based (Intermittent Fasting, different colour days, etc) - Nutrition #5 - Facebook & Online Video

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July Week 3 - 'Adherence'

Monday - "I've fallen off the wagon" / "Sod it" / "I'll start again Monday" - Adherence #4 – Facebook or Online Video

Tuesday - "I'm having a bad day / week" - Adherence #5 - Facebook or Online Video

Wednesday - "Not feeling like it" - What to do when - Adherence #3 - Facebook or Online Video

Thursday - Too busy - What to do when - Adherence #4 - Facebook or Online Video

Friday - On holiday / socialising / work do - What to do when - Adherence #5 - Facebook & Online Video

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July Week 2 - 'Lifestyle'

Monday - Beating yourself up - None stylish ways to live your life - Lifestyle #1 – Facebook or Online Video

Tuesday - Writing things off - None stylish ways to live your life - Lifestyle #2 - Facebook or Online Video

Wednesday - Wanting to fit in with others that you have no desire to be like - None stylish ways to live your life - Lifestyle #3 - Facebook or Online Video

Thursday - Arguing with reality - None stylish ways to live your life - Lifestyle #4 - Facebook or Online Video

Friday - Lying to ourselves - None stylish ways to live your life - Lifestyle #5 - Facebook & Online Video

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June Week 4 - 'Nutrition'

Monday - Intermittent fasting - Nutrition #1 – Facebook or Online Video

Tuesday - Portion control - Nutrition #2 - Facebook or Online Video

Wednesday - Low carb - Nutrition #3 - Facebook or Online Video

Thursday - Macros - Nutrition #4 - Facebook or Online Video

Friday - What has to underpin what you're doing for the results you want? - Nutrition #5 - Facebook & Online Video

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July Week 1 - 'Exercise'

Monday - Stairway to Heaven - Highway to Hell (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Punch up the jam (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Up & Ab Em (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Let's get to the Core of the Matter (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Battle of the Bands (Friday) - Exercise #5 - Facebook & Online Video

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June Week 3 - 'Adherence'

Monday - The reason you don't "stick to it" - Adherence #1 – Facebook or Online Video

Tuesday - You're not "too busy" - Adherence #2 - Facebook or Online Video

Wednesday - If you didn't plan it you had no intention of doing it - Adherence #3 - Facebook or Online Video

Thursday - It's easier to justify cancelling when you're not coming - Adherence #4 - Facebook or Online Video

Friday - Don't want it badly enough? - Adherence #5 - Facebook & Online Video

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June Week 2 - 'Lifestyle'

Monday - Stress - Lifestyle #1 – Facebook or Online Video

Tuesday - Sleep - Lifestyle #2 - Facebook or Online Video

Wednesday - Hydration - Lifestyle #3 - Facebook or Online Video

Thursday - Purpose - Lifestyle #4 - Facebook or Online Video

Friday - Planning - Lifestyle #5 - Facebook & Online Video

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June Week FALSE - '#'

Monday - Kettlebell Khaos (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - BOXERCISE (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Ab Blaster (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Even Stevens (Thursday) - Exercise #4 - Facebook or Online Video

Friday - ? Smiley Face work out ? (Friday) - Exercise #5 - Facebook & Online Video

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May Week 5 - 'Misc'

Monday - Failure is best endured shared - Misc #1 – Facebook or Online Video

Tuesday - Stop being boring - Misc #2 - Facebook or Online Video

Wednesday - Dichotomous thinking - Misc #3 - Facebook or Online Video

Thursday - Skin in the game - Misc #4 - Facebook or Online Video

Friday - Mindset - Misc #5 - Facebook & Online Video

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May Week 4 - 'Nutrition'

Monday - Breakfast - Nutrition #1 – Facebook or Online Video

Tuesday - Lunch- Nutrition #2 - Facebook or Online Video

Wednesday - Dinner- Nutrition #3 - Facebook or Online Video

Thursday - Snacks- Nutrition #4 - Facebook or Online Video

Friday - Drinks- Nutrition #5 - Facebook & Online Video

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May Week 3 - 'Adherence'

Monday - What's the opposite of adherence? (not what you'd think) - Adherence #1 – Facebook or Online Video

Tuesday - Raise the value of what you want to do and lower the value of what you're doing instead - Adherence #2 - Facebook or Online Video

Wednesday - What version could you stick to? - Adherence #3 - Facebook or Online Video

Thursday - What happens when you don't do that? - Adherence #4 - Facebook or Online Video

Friday - Sticking to it is not binary - Adherence #5 - Facebook & Online Video

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May Week 2 - 'Lifestyle'

Monday - Want to care less about what people think? - Lifestyle #1 – Facebook or Online Video

Tuesday - Want more confidence? - Lifestyle #2 - Facebook or Online Video

Wednesday - Want to feel less overwhelmed? - Lifestyle #3 - Facebook or Online Video

Thursday - Want to feel less down? - Lifestyle #4 - Facebook or Online Video

Friday - Want to feel more motivated? - Lifestyle #5 - Facebook & Online Video

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May Week 1 - 'Exercise'

Monday - Legmageddon (Monday Session) - Exercise #1 – Facebook or Online Video

Tuesday - Move it - shake it - lift it (Tuesday Session) - Exercise #2 - Facebook or Online Video

Wednesday - Boxercise session (Wednesday Session) - Exercise #3 - Facebook or Online Video

Thursday - The Richie Rich Mix (Thursday Session) - Exercise #4 - Facebook or Online Video

Friday - Whatever doesn't kill you makes you stronger (Friday Session) - Exercise #5 - Facebook & Online Video

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April Week 4 - 'Nutrition'

Monday - "I like my food too much" - Mindsets to challenge - Nutrition #1 – Facebook or Online Video

Tuesday - "I'm too busy" - Mindsets to challenge - Nutrition #2 - Facebook or Online Video

Wednesday - "I didn't know what to eat" - Mindsets to challenge - Nutrition #3 - Facebook or Online Video

Thursday - "I don't know why I did it" - Mindsets to challenge - Nutrition #4 - Facebook or Online Video

Friday - "I don't like being told what to do" - Mindsets to challenge - Nutrition #5 - Facebook & Online Video

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April Week 3 - 'Adherence'

Monday - How to actually create or change a habit - The habit loop - Adherence #1 – Facebook or Online Video

Tuesday - Cue - Adherence #2 - Facebook or Online Video

Wednesday - Craving - Adherence #3 - Facebook or Online Video

Thursday - Response - Adherence #4 - Facebook or Online Video

Friday - Reward - Adherence #5 - Facebook & Online Video

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April Week 2 - 'Lifestyle'

Monday - The ABC of "motivation" - Lifestyle #1 – Facebook or Online Video

Tuesday - Autonomy - Lifestyle #2 - Facebook or Online Video

Wednesday - Belonging - Lifestyle #3 - Facebook or Online Video

Thursday - Competence - Lifestyle #4 - Facebook or Online Video

Friday - Motivation recap - Lifestyle #5 - Facebook & Online Video

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April Week 1 - 'Exercise'

Monday - Born Survivor Training 33 1/3 (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - 50/50 (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Boxercise (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Legs & Bums Accumulator (Thursday) - Exercise#4 - Facebook or Online Video

Friday - Accessories make everything BETTER (Friday) - Exercise #5 - Facebook & Online Video

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March Week 4 - 'Nutrition'

Monday - Intermittent fasting - Nutrition #1 – Facebook or Online Video

Tuesday - Portion control - Nutrition #2 - Facebook or Online Video

Wednesday - Tactical swaps - Nutrition #3 - Facebook or Online Video

Thursday - Meal plans - Nutrition #4 - Facebook or Online Video

Friday - Just not eating like a maniac - Nutrition #5 - Facebook & Online Video

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March Week 3 - 'Adherence'

Monday - You're not too busy - Adherence #1 – Facebook or Online Video

Tuesday - You don't need to start again - Adherence #2 - Facebook or Online Video

Wednesday - You're not all or nothing - Adherence #3 - Facebook or Online Video

Thursday - You can't start again tomorrow - Adherence #4 - Facebook or Online Video

Friday - You haven't been doing too much socialising - Adherence #5 - Facebook & Online Video

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March Week 2 - 'Lifestyle'

Monday - Stress - Lifestyle #1 – Facebook or Online Video

Tuesday - Sleep - Lifestyle #2 - Facebook or Online Video

Wednesday - Hydration - Lifestyle #3 - Facebook or Online Video

Thursday - Purpose - Lifestyle #4 - Facebook or Online Video

Friday - Planning - Lifestyle #5 - Facebook & Online Video

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March Week 1 - 'Exercise'

Monday - Born Survivor Training 2 1/2 (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - ENDURANCE The Sequel (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Boxercise (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Abs & Ass (Thursday) - Exercise #4 - Facebook or Online Video

Friday - STRENGTH V2 (Friday) - Exercise #5 - Facebook & Online Video

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February Week 4 - 'Nutrition'

Monday - "I like my food too much" - Mindsets to challenge - Nutrition #1 – Facebook or Online Video

Tuesday - "I'm too busy" - Mindsets to challenge - Nutrition #2 - Facebook or Online Video

Wednesday - "I didn't know what to eat" - Mindsets to challenge - Nutrition #3 - Facebook or Online Video

Thursday - "I don't know why I did it" - Mindsets to challenge - Nutrition #4 - Facebook or Online Video

Friday - "I don't like being told what to do" - Mindsets to challenge - Nutrition #5 - Facebook & Online Video

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February Week 2 - 'Lifestyle'

Monday - You don't want to do it - Why your plans don't work - Lifestyle #1 – Facebook or Online Video

Tuesday - It's not really a plan - Why your plans don't work - Lifestyle #2 - Facebook or Online Video

Wednesday - It's too black or white - Why your plans don't work - Lifestyle #3 - Facebook or Online Video

Thursday - It doesn't matter - Why your plans don't work - Lifestyle #4 - Facebook or Online Video

Friday - You use words that make it even harder - Why your plans don't work - Lifestyle #5 - Facebook & Online Video

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February Week 2 - 'Lifestyle'

Monday - You don't want to do it - Why your plans don't work - Lifestyle #1 – Facebook or Online Video

Tuesday - It's not really a plan - Why your plans don't work - Lifestyle #2 - Facebook or Online Video

Wednesday - It's too black or white - Why your plans don't work - Lifestyle #3 - Facebook or Online Video

Thursday - It doesn't matter - Why your plans don't work - Lifestyle #4 - Facebook or Online Video

Friday - You use words that make it even harder - Why your plans don't work - Lifestyle #5 - Facebook & Online Video

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February Week 1 - 'Exercise'

Monday - Born Survivor Training (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - ENDURANCE (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - 5-10-15 (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Bootcamp Blitz (Thursday) - Exercise #4 - Facebook or Online Video

Friday - T R EXTRAAAA (Friday) - Exercise #5 - Facebook & Online Video

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January Week 5 - 'Misc'

Monday - Adding and removing plates - Misc #1 – Facebook or Online Video

Tuesday - Not going heavy enough - Misc #2 - Facebook or Online Video

Wednesday - Wasted work time - Misc #3 - Facebook or Online Video

Thursday - Not remembering what we've done before - Misc #4 - Facebook or Online Video

Friday - How to tell if it's actually too hard - Misc #5 - Facebook & Online Video

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January Week 4 - 'Nutrition'

Monday - Intermittent fasting - Nutrition #1 – Facebook or Online Video

Tuesday - Portion control - Nutrition #2 - Facebook or Online Video

Wednesday - Low carb - Nutrition #3 - Facebook or Online Video

Thursday - Macros - Nutrition #4 - Facebook or Online Video

Friday - What has to underpin what you're doing for the results you want? - Nutrition #5 - Facebook & Online Video

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January Week 3 - 'Adherence'

Monday - Dichotomous thinking - Adherence #1 – Facebook or Online Video

Tuesday - The King eats first - Adherence #2 - Facebook or Online Video

Wednesday - The dip - Adherence #3 - Facebook or Online Video

Thursday - Cut out Vs add in - Adherence #4 - Facebook or Online Video

Friday - I am........ - Adherence #5 - Facebook & Online Video

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January Week 1 - 'Exercise'

Monday - New Year's Revolution (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Fab, Fit & Fun (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - HNY (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Rocking Rocky (Thursday) - Exercise #4 - Facebook or Online Video

Friday - 2013 (Friday) - Exercise #5 - Facebook & Online Video

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December Week 4 - 'Nutrition'

Monday - Writing it off isn't a thing - Nutrition #1 – Facebook or Online Video

Tuesday - Does skipping breakfast ruin your metabolism? - Nutrition #2 - Facebook or Online Video

Wednesday - Is it fattening to eat after a certain time - Nutrition #3 - Facebook or Online Video

Thursday - The priority pyramid - Nutrition #4 - Facebook or Online Video

Friday - Liquid calories - Nutrition #5 - Facebook & Online Video

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December Week 3 - 'Adherence'

Monday - Why we struggle with "adherence" #1 - We don't want to do it - Adherence #1 – Facebook or Online Video

Tuesday - Why we struggle with "adherence" #2 - We haven't decided what we're adhering to - Adherence #2 - Facebook or Online Video

Wednesday - What to do when the plan doesn't happen - Adherence #3 - Facebook or Online Video

Thursday - Pros and cons - Adherence #4 - Facebook or Online Video

Friday - How long does it take to create a habit? - Adherence #5 - Facebook & Online Video

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December Week 2 - 'Lifestyle'

Monday - "It's Christmas" - Lifestyle #1 – Facebook or Online Video

Tuesday - Leaving it till January - Lifestyle #2 - Facebook or Online Video

Wednesday - How many times do you have to regret it before it changes? - Lifestyle #3 - Facebook or Online Video

Thursday - Where are your easy wins? - Lifestyle #4 - Facebook or Online Video

Friday - If you're going to do it, just enjoy it - Lifestyle #5 - Facebook & Online Video

, Copy and paste the information below and enter it under 'Daily videos' at https://myrise.co.uk/updates/?

December Week 1 - 'Exercise'

Monday - My true love gave to me – Facebook or Online Video

Tuesday - 12 Bells of Christmas - Exercise #2 - Facebook or Online Video

Wednesday - Super ninja Santa workout - Exercise #3 - Facebook or Online Video

Thursday - Nama-sleigh - Exercise #4 - Facebook or Online Video

Friday - Single all the way - Exercise #5 - Facebook & Online Video

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November Week 5 - Misc

Monday - "There's no reason to do it" - Misc #1 – Facebook or Online Video

Tuesday - "I can't seem to lose weight no matter what I do" - Misc #2 - Facebook or Online Video

Wednesday - "I've got a bad metabolism" - Misc #3 - Facebook or Online Video

Thursday - "I'm all or nothing" - Misc #4 - Facebook or Online Video

Friday - "I'm too busy" - Misc #5 - Facebook & Online Video

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November Week 4 - 'Nutrition'

Monday - Different ways of changing your eating - Nutrition #1 – Facebook or Online Video

Tuesday - Straight up calorie management - Nutrition #2 - Facebook or Online Video

Wednesday - Tactical swaps - Nutrition #3 - Facebook or Online Video

Thursday - Portion control - Nutrition #4 - Facebook or Online Video

Friday - Rule based (Intermittent Fasting, different colour days, etc) - Nutrition #5 - Facebook & Online Video

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November Week 3 - 'Adherence'

Monday - The 'Habit Loop' - Adherence #1 – Facebook or Online Video

Tuesday - Cue (Obvious / Hidden) - Adherence #2 - Facebook or Online Video

Wednesday - Craving (Desirable / Undesirable) - Adherence #3 - Facebook or Online Video

Thursday - Response (Easy / Hard) - Adherence #4 - Facebook or Online Video

Friday - Reward (Satisfying / Unsatisfying) - Adherence #5 - Facebook & Online Video

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November Week 2 - 'Lifestyle'

Monday - Time constraints - Lifestyle #1 – Facebook or Online Video

Tuesday - Energy constraints - Lifestyle #2 - Facebook or Online Video

Wednesday - Motivation constraints - Lifestyle #3 - Facebook or Online Video

Thursday - Physical constraints - Lifestyle #4 - Facebook or Online Video

Friday - Mental space constraints - Lifestyle #5 - Facebook & Online Video

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October Week 1 - 'Exercise'

Monday - Remember remember the 5 of November (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Bit of everything (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - 1st the worst 2nd the best V2 (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - BLT Sandwich (Thursday) - Exercise #4 - Facebook or Online Video

Friday - AMRAP Mayhem (Friday) - Exercise #5 - Facebook & Online Video

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October Week 4 - 'Nutrition'

Monday - "Sod it" - Nutrition #1 – Facebook or Online Video

Tuesday - Do we have to plan? - Nutrition #2 - Facebook or Online Video

Wednesday - "Can't you just tell me what to eat?" - Nutrition #3 - Facebook or Online Video

Thursday - "My cousin's friend's tennis partner's dog walker said this worked" - Nutrition #4 - Facebook or Online Video

Friday - Watch this nutrition video if you don't watch any other - Nutrition #5 - Facebook & Online Video

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October Week 3 - 'Adherence'

Monday - The reason you don't "stick to it" - Adherence #1 – Facebook or Online Video

Tuesday - You're not "too busy" - Adherence #2 - Facebook or Online Video

Wednesday - If you didn't plan it you had no intention of doing it - Adherence #3 - Facebook or Online Video

Thursday - It's easier to justify cancelling when you're not coming - Adherence #4 - Facebook or Online Video

Friday - Don't want it badly enough? - Adherence #5 - Facebook & Online Video

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September Week 3 - 'Adherence'

Monday - We have to sell to you every step of the way - Adherence #1 – Facebook or Online Video

Tuesday - Selling on how it'll make you'll feel - Adherence #2 - Facebook or Online Video

Wednesday - Selling on doing the process - Adherence #3 - Facebook or Online Video

Thursday - Selling on what needs to make room for that - Adherence #4 - Facebook or Online Video

Friday - Selling on believing you can actually do this - Adherence #5 - Facebook & Online Video

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September Week 3 - 'Adherence'

Monday - Falling off the wagon - What to do when - Adherence #1 – Facebook or Online Video

Tuesday - Running out of willpower - What to do when - Adherence #2 - Facebook or Online Video

Wednesday - "Not feeling like it" - What to do when - Adherence #3 - Facebook or Online Video

Thursday - Too busy - What to do when - Adherence #4 - Facebook or Online Video

Friday - On holiday / socialising / work do - What to do when - Adherence #5 - Facebook & Online Video

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September Week 2 - 'Lifestyle'

Monday - Living a life with style - Lifestyle #1 – Facebook or Online Video

Tuesday - Exercise lifestyle - Lifestyle #2 - Facebook or Online Video

Wednesday - Food lifestyle - Lifestyle #3 - Facebook or Online Video

Thursday - Sleep lifestyle - Lifestyle #4 - Facebook or Online Video

Friday - Drinking lifestyle - Lifestyle #5 - Facebook & Online Video

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September Week 1 - 'Exercise'

Monday - Sprint finish (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Power Up (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Banded accumulator (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - F – AB - ulous (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Abs-olute Upper (Friday) - Exercise #5 - Facebook & Online Video

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August Week 5 - Misc

Monday - "People don't support me" - What to do when #1 - Misc #1 – Facebook or Online Video

Tuesday - "I'm too busy" - What to do when #2 - Misc #2 - Facebook or Online Video

Wednesday - "I'm not using it enough" - What to do when #3 - Misc #3 - Facebook or Online Video

Thursday - "I don't feel like it" - What to do when #4 - Misc #4 - Facebook or Online Video

Friday - "Nothing I do seems to work" - What to do when #5 - Misc #5 - Facebook & Online Video

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August Week 4 - 'Nutrition'

Monday - Taste, enjoyment, connection, convenience, cost - Food variables #1 - Nutrition #1 – Facebook or Online Video

Tuesday - Calories - Food variables #2 - Nutrition #2 - Facebook or Online Video

Wednesday - Protein - Food variables #3 - Nutrition #3 - Facebook or Online Video

Thursday - Fat - Food variables #4 - Nutrition #4 - Facebook or Online Video

Friday - Carbs - Food variables #5 - Nutrition #5 - Facebook & Online Video

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August Week 3 - 'Adherence'

Monday - Why we stop - Adherence #1 – Facebook or Online Video

Tuesday - How to not stop again - Adherence #2 - Facebook or Online Video

Wednesday - How to get started (for the last time) - Adherence #3 - Facebook or Online Video

Thursday - What to do when you've lost motivation - Adherence #4 - Facebook or Online Video

Friday - What to do when you're too busy - Adherence #5 - Facebook & Online Video

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August Week 2 - 'Lifestyle'

Monday - Habits 101 - Lifestyle #1 – Facebook or Online Video

Tuesday - Stopping / changing an existing habit - Lifestyle #2 - Facebook or Online Video

Wednesday - Creating new habits - Lifestyle #3 - Facebook or Online Video

Thursday - Are you setting yourself up for failure? - Lifestyle #4 - Facebook or Online Video

Friday - How to set yourself up for success - Lifestyle #5 - Facebook & Online Video

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July Week 4 - 'Nutrition'

Monday - "Do I need to eat breakfast?" - Nutrition #1 – Facebook or Online Video

Tuesday - "Should I be eating little and often?" - Nutrition #2 - Facebook or Online Video

Wednesday - "Should I avoid fruit because of the sugar?" - Nutrition #3 - Facebook or Online Video

Thursday - "Do you think I might be eating too little to lose weight?" - Nutrition #4 - Facebook or Online Video

Friday - "What's a good snack?" - Nutrition #5 - Facebook & Online Video

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July Week 3 - 'Adherence'

Monday - Adhering when it's hot - Adherence #1 – Facebook or Online Video

Tuesday - Adhering on holiday - Adherence #2 - Facebook or Online Video

Wednesday - Adhering when the kids are off - Adherence #3 - Facebook or Online Video

Thursday - Adhering when busy at work - Adherence #4 - Facebook or Online Video

Friday - Adhering when socialising - Adherence #5 - Facebook & Online Video

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July Week 1 - 'Exercise'

Monday - Power and Glory (Monday Session) - Exercise #1 – Facebook or Online Video

Tuesday - 7 - Heaven (Tuesday Session) - Exercise #2 - Facebook or Online Video

Wednesday - “Upper Body” Super Set Challenge (Wednesday Session) - Exercise #3 - Facebook or Online Video

Thursday - Target Zone (Thursday Session) - Exercise #4 - Facebook or Online Video

Friday - Never Miss a Leg day (Friday Session) - Exercise #5 - Facebook & Online Video

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June Week 4 - 'Nutrition'

Monday - Tracking meals cooked from scratch - Nutrition #1 – Facebook or Online Video

Tuesday - Eating out - Nutrition #2 - Facebook or Online Video

Wednesday - Do I need to track my food? - Nutrition #3 - Facebook or Online Video

Thursday - The two changes - portion size - Nutrition #4 - Facebook or Online Video

Friday - The second change - Tactical swaps - Nutrition #5 - Facebook & Online Video

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June Week 3 - 'Adherence'

Monday - What "adherence" actually is (and why we struggle to "stick to it") - Adherence #1 – Facebook or Online Video

Tuesday - Why we don't set Plans - Adherence #2 - Facebook or Online Video

Wednesday - Broken promises to yourself add up - Adherence #3 - Facebook or Online Video

Thursday - What we tell ourselves when we don't do what we said we would - Adherence #4 - Facebook or Online Video

Friday - What's the biggest plan you will 100% definitely do? - Adherence #5 - Facebook & Online Video

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June Week 2 - 'Lifestyle'

Monday - What is a habit and how long does it take to form? - Lifestyle #1 – Facebook or Online Video

Tuesday - The "cue" of a habit (what's yours?) - Lifestyle #2 - Facebook or Online Video

Wednesday - The "craving" of a habit (how will you change yours?) - Lifestyle #3 - Facebook or Online Video

Thursday - The "response" of a habit (how can you make it harder or easier?) - Lifestyle #4 - Facebook or Online Video

Friday - The "reward" of a habit (how will you change yours?) - Lifestyle #5 - Facebook & Online Video

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June Week 1 - 'Exercise'

Monday - 4-4-2 (4-2) (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Let's get ready to grumble (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Pairs Circuit (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Two's Company (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Stretch it out! (Friday) - Exercise #5 - Facebook & Online Video

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May Week 5 - 'Misc'

Monday - Happiness - Misc #1 – Facebook or Online Video

Tuesday - Depression - Misc #2 - Facebook or Online Video

Wednesday - Anxiety - Misc #3 - Facebook or Online Video

Thursday - Overwhelm - Misc #4 - Facebook or Online Video

Friday - Hunger - Misc #5 - Facebook & Online Video

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May Week 4 - 'Nutrition'

Monday - Is it just calories in vs. calories out? - Nutrition #1 – Facebook or Online Video

Tuesday - Protein, fat and carb needs - Nutrition #2 - Facebook or Online Video

Wednesday - Sweet cravings - Nutrition #3 - Facebook or Online Video

Thursday - Binge eating - Nutrition #4 - Facebook or Online Video

Friday - Why most approaches are just guessing - Nutrition #5 - Facebook & Online Video

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May Week 3 - 'Adherence'

Monday - What's the opposite of adherence? (not what you'd think) - Adherence #1 – Facebook or Online Video

Tuesday - Raise the value of what you want to do and lower the value of what you're doing instead - Adherence #2 - Facebook or Online Video

Wednesday - What version could you stick to? - Adherence #3 - Facebook or Online Video

Thursday - What happens when you don't do that? - Adherence #4 - Facebook or Online Video

Friday - Sticking to it is not binary - Adherence #5 - Facebook & Online Video

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May Week 2 - 'Lifestyle'

Monday - You are not alone - Lifestyle #1 – Facebook or Online Video

Tuesday - Black or white - Lifestyle #2 - Facebook or Online Video

Wednesday - Bad - Lifestyle #3 - Facebook or Online Video

Thursday - Man in the mirror - Lifestyle #4 - Facebook or Online Video

Friday - I'll be there - Lifestyle #5 - Facebook & Online Video

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May Week 1 - 'Exercise'

Monday - More Power 2U (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Work that body (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - All about that Base (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Asana (Thursday) - Exercise #4 - Facebook or Online Video

Friday - The only way is up(per) (Friday) - Exercise #5 - Facebook & Online Video

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April Week 2 - 'Lifestyle'

Monday - Dealing with anxiety - Lifestyle #2 – Facebook or Online Video

Tuesday - Dealing with depression - Lifestyle #3 - Facebook or Online Video

Wednesday - Dealing with overwhelm - Lifestyle #4 - Facebook or Online Video

Thursday - Dealing with time - Lifestyle #5 - Facebook or Online Video

Friday - Setting a Plan - Disproportionate wins / Lifestyle #2 - Facebook & Online Video

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April Week 1 - 'Exercise'

Monday - More Core! (Tuesday) - Exercise #2 – Facebook or Online Video

Tuesday - Lower Body Accumulator (Wednesday) - Exercise #3 - Facebook or Online Video

Wednesday - Aaaand stretch (Thursday) - Exercise #4 - Facebook or Online Video

Thursday - Upper Superset Tabata (Friday) - Exercise #5 - Facebook or Online Video

Friday - Abs & Ass (Saturday) - Exercise #6 - Facebook & Online Video

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March Week 4 - 'Nutrition'

Monday - Breakfast - Nutrition #1 – Facebook or Online Video

Tuesday - Lunch - Nutrition #2 - Facebook or Online Video

Wednesday - Tea - Nutrition #3 - Facebook or Online Video

Thursday - Snacks - Nutrition #4 - Facebook or Online Video

Friday - Drinks - Nutrition #5 - Facebook & Online Video

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March Week 4 - 'Nutrition'

Monday - Breakfast - Nutrition #1 – Facebook or Online Video

Tuesday - Lunch - Nutrition #2 - Facebook or Online Video

Wednesday - Tea - Nutrition #3 - Facebook or Online Video

Thursday - Snacks - Nutrition #4 - Facebook or Online Video

Friday - Drinks - Nutrition #5 - Facebook & Online Video

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March Week 4 - 'Nutrition'

Monday - Breakfast - Nutrition #1 – Facebook or Online Video

Tuesday - Lunch - Nutrition #2 - Facebook or Online Video

Wednesday - Tea - Nutrition #3 - Facebook or Online Video

Thursday - Snacks - Nutrition #4 - Facebook or Online Video

Friday - Drinks - Nutrition #5 - Facebook & Online Video

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March Week 2 - 'Lifestyle'

Monday - Touching Base - Disproportionate wins / Lifestyle #1 – Facebook or Online Video

Tuesday - Setting a Plan - Disproportionate wins / Lifestyle #2 - Facebook or Online Video

Wednesday - Booking Sessions- Disproportionate wins / Lifestyle #3 - Facebook or Online Video

Thursday - The Learn Tab - Disproportionate wins / Lifestyle #4 - Facebook or Online Video

Friday - Why progressively bigger plans rarely work - Disproportionate wins / Lifestyle #5 - Facebook & Online Video

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March Week FALSE - 'Overv'

Monday - Born Survivor Power (Monday) - Overview – Facebook or Online Video

Tuesday - Love it or Hate it! (Tuesday) - Overview - Facebook or Online Video

Wednesday - Battle of the Bands (Wednesday) - Overview - Facebook or Online Video

Thursday - Who's got the Power (Thursday) - Overview - Facebook or Online Video

Friday - Pump That Iron (Friday) - Overview - Facebook & Online Video

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February Week 5 - 'Misc'

Monday - The history of RISE - Misc #1 – Facebook or Online Video

Tuesday - Our evolving message - Misc #2 - Facebook or Online Video

Wednesday - Stay engaged - Misc #3 - Facebook or Online Video

Thursday - Book Sessions - Misc #4 - Facebook or Online Video

Friday - Track food - Misc #5 - Facebook & Online Video

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February Week 3 - 'Adherence'

Monday - Why people leave - Adherence #1 – Facebook or Online Video

Tuesday - "Not making enough Sessions" - Adherence #2 - Facebook or Online Video

Wednesday - "I need to save money" / "Cost" - Adherence #3 - Facebook or Online Video

Thursday - "It feels like another thing I'm failing at" / "Overwhelm" - Adherence #4 - Facebook or Online Video

Friday - Slow down and speed up - Adherence #5 - Facebook & Online Video

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February Week 2 - 'Lifestyle'

Monday - "I've just fallen off the wagon" - Lifestyle #1 – Facebook or Online Video

Tuesday - "I'm good in the week but naughty at the weekend" - Lifestyle #2 - Facebook or Online Video

Wednesday - "I've been too busy" - Lifestyle #3 - Facebook or Online Video

Thursday - "I don't know what to eat" - Lifestyle #4 - Facebook or Online Video

Friday - "I'm all or nothing" - Lifestyle #5 - Facebook & Online Video

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January Week 1 - 'Exercise'

Monday - 21 Again (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - Limbs (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Kick your own Ass! (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Tune Up Thursday (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Tabata Time (Friday) - Exercise #5 - Facebook & Online Video

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January Week 4 - 'Nutrition'

Monday - We're not doing "healthy eating" any more - Nutrition #1 – Facebook or Online Video

Tuesday - Less energy dense foods = more food - Nutrition #2 - Facebook or Online Video

Wednesday - Does McDonald's every day make you fat and unhealthy? - Nutrition #3 - Facebook or Online Video

Thursday - How to do "healthier eating" all the time - Nutrition #4 - Facebook or Online Video

Friday - Is calories in vs. calories out all there is to it? - Nutrition #5 - Facebook & Online Video

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January Week 3 - 'Adherence'

Monday - Why willpower isn't the answer - Adherence #1 – Facebook or Online Video

Tuesday - What motivation really is - Adherence #2 - Facebook or Online Video

Wednesday - Is time management really the issue? - Adherence #3 - Facebook or Online Video

Thursday - "How busy too busy?" - Adherence #4 - Facebook or Online Video

Friday - If not now, then when? - Adherence #5 - Facebook & Online Video

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January Week 2 - 'Lifestyle'

Monday - How to make this the last time you "start again" - New Year Lifestyle #1 – Facebook or Online Video

Tuesday - Staying engaged / accountable - New Year Lifestyle #2 - Facebook or Online Video

Wednesday - The 'commonalties' amongst those that get results - New Year Lifestyle #3 - Facebook or Online Video

Thursday - How to create or change a habit (not "just doing it") - New Year Lifestyle #4 - Facebook or Online Video

Friday - If you only watch one video all year, watch this - New Year Lifestyle #5 - Facebook & Online Video

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December Week 4 - 'Nutrition'

Monday - Is it not fair that my friend can eat more than me - Nutrition #1 – Facebook or Online Video

Tuesday - Is breakfast the most important meal of the day? - Nutrition #2 - Facebook or Online Video

Wednesday - What's my easiest win with my eating? - Nutrition #3 - Facebook or Online Video

Thursday - Do you have to go hungry? - Nutrition #4 - Facebook or Online Video

Friday - Happy New Year - Nutrition #5 - Facebook & Online Video

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December Week 3 - 'Adherence'

Monday - Time to work on things? Adherence #1 – Facebook or Online Video

Tuesday - What's the minimum you can adhere to? - Adherence #2 - Facebook or Online Video

Wednesday - We adhere to what we value - Adherence #3 - Facebook or Online Video

Thursday - What can you learn from what you've always adhered to? - Adherence #4 - Facebook or Online Video

Friday - Happy Christmas - Adherence #5 - Facebook & Online Video

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December Week 2 - 'Lifestyle'

Monday - Christmas (How to do it) - Lifestyle #1 – Facebook or Online Video

Tuesday - Christmas (Food) - Lifestyle #2 - Facebook or Online Video

Wednesday - Christmas (Drinks) - Lifestyle #3 - Facebook or Online Video

Thursday - Christmas (The pointless stuff) - Lifestyle #4 - Facebook or Online Video

Friday - Christmas (Summary) - Lifestyle #5 - Facebook & Online Video

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December Week 1 - 'Exercise'

Monday - The Final 31 (Monday) - Exercise #1 – Facebook or Online Video

Tuesday - 12 Days of Christmas (Tuesday) - Exercise #2 - Facebook or Online Video

Wednesday - Holidays Are Coming (Wednesday) - Exercise #3 - Facebook or Online Video

Thursday - Nama-Sleigh (Thursday) - Exercise #4 - Facebook or Online Video

Friday - Mad Friday (Friday) - Exercise #5 - Facebook & Online Video

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November Week 5 – Misc

Monday - Lifestyle, what's your one biggest win? - Misc #1 – Facebook & Online Video

Tuesday - Exercise, what's your one biggest win? - Misc #2 – Facebook & Online Video

Wednesday - Adherence, what's your one biggest win? - Misc #3 – Facebook & Online Video

Thursday - Nutrition, what's your one biggest win? - Misc #4 – Facebook & Online Video

Friday - Overview, what are your biggest wins? - Misc #5 – Facebook & Online Video

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November Week 4 – Nutrition

Monday - I like my food too much [Mindsets to challenge] - Nutrition #1 – Facebook & Online Video

Tuesday - I'm too busy [Mindsets to challenge] - Nutrition #2 – Facebook & Online Video

Wednesday - I didn't know what to eat [Mindsets to challenge] - Nutrition #3 – Facebook & Online Video

Thursday - I don't know why I did it [Mindsets to challenge] - Nutrition #4 – Facebook & Online Video

Friday - I don't like being told what to do [Mindsets to challenge] - Nutrition #5 – Facebook & Online Video

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November Week 3 – Adherence

Monday - What's the it you're struggling to stick to - Adherence #1 – Facebook & Online Video

Tuesday - Why are you struggle to stick to it - Adherence #2 – Facebook & Online Video

Wednesday - What's the very least you could adhere to? - Adherence #3 – Facebook & Online Video

Thursday - Habit building 101 - Adherence #4 – Facebook & Online Video

Friday - Habit stacking - Adherence #5 – Facebook & Online Video

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November Week 2 – Lifestyle

Monday - Calorie deficit - Importance / dose - Lifestyle #1 – Facebook & Online Video

Tuesday - Fresh unprocessed food - Importance / dose - Lifestyle #2 – Facebook & Online Video

Wednesday - Water - Importance / dose - Lifestyle #3 – Facebook & Online Video

Thursday - Sleep - Importance / dose - Lifestyle #4 – Facebook & Online Video

Friday - Exercise - Importance / dose - Lifestyle #5 – Facebook & Online Video

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November Week 1 – Exercise

Monday - Remember Remember the 5th of November (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Allsorts (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - TOTAL (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - Brilliant Bootcamp (Thursday) - Exercise #4 – Facebook & Online Video

Friday - STRETCH (Friday) - Exercise #5 – Facebook & Online Video

Saturday - Burn Baby Burn (Saturday) - Exercise #6 – Facebook & Online Video

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October Week 4 – Nutrition

Monday - Just tell me what to eat and I'll eat it? - Nutrition #1 – Facebook & Online Video

Tuesday - I didn't know what I could eat - Nutrition #2 – Facebook & Online Video

Wednesday - What time should I eat? - Nutrition #3 – Facebook & Online Video

Thursday - Should I cut out sugar / carbs / breakfast - Nutrition #4 – Facebook & Online Video

Friday - What if I can't eat according to plan? - Nutrition #5 – Facebook & Online Video

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October Week 3 – Adherence

Monday - [Willpower] What to do when you're struggling with willpower - Adherence #1 – Facebook & Online Video

Tuesday - [Motivation] What to do when you're struggling with motivation - Adherence #2 – Facebook & Online Video

Wednesday - [Time] What to do when you're struggling with time - Adherence #3 – Facebook & Online Video

Thursday - [Tiredness] What to do when you're struggling with tiredness - Adherence #4 – Facebook & Online Video

Friday - [Overwhelm] What to do when you're struggling with overwhelm - Adherence #5 – Facebook & Online Video

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October Week 2 – Lifestyle

Monday - Unmet expectations - Stress #1 - Lifestyle #1 – Facebook & Online Video

Tuesday - Acceptance - Stress #2 - Lifestyle #2 – Facebook & Online Video

Wednesday - Overwhelm - Stress #3 - Lifestyle #3 – Facebook & Online Video

Thursday - Unfair comparisons - Stress #4 - Lifestyle #4 – Facebook & Online Video

Friday - False timelines - Stress #5 - Lifestyle #5 – Facebook & Online Video

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October Week 1 – Exercise

Monday - No Time To Die (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Strength Hypertrophy Endurance (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - Is there an alternative? (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - Is there an alternative? Super Superset (Thursday) - Exercise #4 – Facebook & Online Video

Friday - KILLER (Friday) - Exercise #5 – Facebook & Online Video

Saturday - Super Saturday (Saturday) - Exercise #6 – Facebook & Online Video

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September Week 4 – Nutrition

Monday - Counting calories takes all the fun out of eating - Self limiting belief #1 - Nutrition #1 – Facebook & Online Video

Tuesday - I've got a bad metabolism - Self limiting belief #2 - Nutrition #2 – Facebook & Online Video

Wednesday - I eat healthily but don't seem to lose weight - Self limiting belief #3 - Nutrition #3 – Facebook & Online Video

Thursday - Eating healthily takes more time and effort - Self limiting belief #4 - Nutrition #4 – Facebook & Online Video

Friday - I'm all or nothing with my eating - Self limiting belief #5 - Nutrition #5 – Facebook & Online Video

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September Week 3 – Adherence

Monday - Is what you're saying making it harder to do what you want to? - Adherence #1 – Facebook & Online Video

Tuesday - "I really should workout more" / "I need to get back to exercising" / "I've got to cut back on the drinking" - Adherence #2 – Facebook & Online Video

Wednesday - "I'm on a diet" / "Cutting out carbs" / "Trying to eat healthily" - Adherence #3 – Facebook & Online Video

Thursday - "I've fallen off the bandwagon" / "Sod it" / "I'll start again Monday" - Adherence #4 – Facebook & Online Video

Friday - "I'm having a bad day / week" - Adherence #5 – Facebook & Online Video

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September Week 2 – Lifestyle

Monday - The things you struggle with and your only three options (Do or don't) - Lifestyle #1 – Facebook & Online Video

Tuesday - Don't 'write it off' - Lifestyle #2 – Facebook & Online Video

Wednesday - Average out - Lifestyle #3 – Facebook & Online Video

Thursday - Feel overwhelmed? Then watch this - Lifestyle #4 – Facebook & Online Video

Friday - Feeling stressed? Then watch this - Lifestyle #5 – Facebook & Online Video

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September Week 1 – Exercise

Monday - Strength (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Same But Different (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - Boxercise Cardio Session (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - BLT Sandwich (Bums, Legs & Tums) V2 (Thursday) - Exercise #4 – Facebook & Online Video

Friday - SBD (Squats, Bench, Deadlifts) (Friday) - Exercise #5 – Facebook & Online Video

Saturday - KJThousand 3.0 (Saturday) - Exercise #6 – Facebook & Online Video

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August Week 5 – Misc

Monday - Our History - BGF - Before Guarantee Fitness - Misc #1 – Facebook & Online Video

Tuesday - Our History - Guaranteed Fitness - Misc #2 – Facebook & Online Video

Wednesday - Our History - The Academy 2014-2016 - Misc #3 – Facebook & Online Video

Thursday - Our History - The Academy 2016-2020 - Misc #4 – Facebook & Online Video

Friday - Our History - RISE - Misc #5 – Facebook & Online Video

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August Week 4 – Nutrition

Monday - Breakfast - Nutrition #1 – Facebook & Online Video

Tuesday - Lunch - Nutrition #2 – Facebook & Online Video

Wednesday - Dinner - Nutrition #3 – Facebook & Online Video

Thursday - Snacks - Nutrition #4 – Facebook & Online Video

Friday - Drinks - Nutrition #5 – Facebook & Online Video

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August Week 3 – Adherence

Monday - Habit reminder (because you've forgot) - Adherence #1 – Facebook & Online Video

Tuesday - Habit stacking - After/Before [CURRENT HABIT], I will [NEW HABIT] - Adherence #2 – Facebook & Online Video

Wednesday - What is consistency? - Adherence #3 – Facebook & Online Video

Thursday - What could you always stick to? - Adherence #4 – Facebook & Online Video

Friday - Is self sabotage real? - Adherence #5 – Facebook & Online Video

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August Week 2 – Lifestyle

Monday - Why we struggle with motivation - Lifestyle #1 – Facebook & Online Video

Tuesday - Are you making it harder than it has to be? - Lifestyle #2 – Facebook & Online Video

Wednesday - What our friend who never seems to gain weight is doing - Lifestyle #3 – Facebook & Online Video

Thursday - Why we're so hard on ourselves - Lifestyle #4 – Facebook & Online Video

Friday - Is it selfish to put ourselves first? - Lifestyle #5 – Facebook & Online Video

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August Week 1 – Exercise

Monday - Freedom (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Don't Settle (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - Bring It Back (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - Fat Loss Hotel (Thursday) - Exercise #4 – Facebook & Online Video

Friday - Let's get down to business (Friday) - Exercise #5 – Facebook & Online Video

Saturday - Up To You Accumulator 1-6 6-1 (Saturday) - Exercise #6 – Facebook & Online Video

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July Week 4 – Nutrition

Monday - Do I need to eat breakfast - Nutrition #1 – Facebook & Online Video

Tuesday - Quick and easy breakfasts - Nutrition #2 – Facebook & Online Video

Wednesday - Quick and easy lunches - Nutrition #3 – Facebook & Online Video

Thursday - I need to get back on this - Nutrition #4 – Facebook & Online Video

Friday - It's all so complicated - Nutrition #5 – Facebook & Online Video

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July Week 3 – Adherence

Monday - Motivation CBA (Can't be arsed) - Self Determination Theory (SDT) - Overview - Adherence #1 – Facebook & Online Video

Tuesday - Competence (Motivation) - Adherence #2 – Facebook & Online Video

Wednesday - Belonging (Motivation) - Adherence #3 – Facebook & Online Video

Thursday - Autonomy (Motivation) - Adherence #4 – Facebook & Online Video

Friday - Recap - CBA (Motivation) - Adherence #5 – Facebook & Online Video

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July Week 2 – Lifestyle

Monday - Let's not over-complicate this - Lifestyle #1 – Facebook & Online Video

Tuesday - Make a plan - Lifestyle #2 – Facebook & Online Video

Wednesday - Book Sessions - Lifestyle #3 – Facebook & Online Video

Thursday - Eat in a deficit - Lifestyle #4 – Facebook & Online Video

Friday - Go to bed earlier - Lifestyle #5 – Facebook & Online Video

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July Week 1 – Exercise

Monday - In - out - shake it all about (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Core Blimey (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - "First the ......... Second the best " (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - Tabata Time (Thursday) - Exercise #4 – Facebook & Online Video

Friday - Out of Resistance comes Strength (Friday) - Exercise #5 – Facebook & Online Video

Saturday - Don’t stop til you get enough! (Saturday) - Exercise #6 – Facebook & Online Video

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June Week 4 – Nutrition

Monday - The only three variables in weight loss - Nutrition #1 – Facebook & Online Video

Tuesday - Portion size - Nutrition #2 – Facebook & Online Video

Wednesday - Energy density - Nutrition #3 – Facebook & Online Video

Thursday - Does when I eat matter - Nutrition #4 – Facebook & Online Video

Friday - What's the downside to diet soft drinks - Nutrition #5 – Facebook & Online Video

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June Week 3 – Adherence

Monday - If you don't live it, you've not learned it - Adherence #1 – Facebook & Online Video

Tuesday - Is it tied into your values? - Adherence #2 – Facebook & Online Video

Wednesday - "I just keep procrastinating over it" - Adherence #3 – Facebook & Online Video

Thursday - "I keep self sabotaging" - Adherence #4 – Facebook & Online Video

Friday - "I've got imposter syndrome" - Adherence #5 – Facebook & Online Video

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June Week 2 – Lifestyle

Monday - Habits overview - Lifestyle #1 – Facebook & Online Video

Tuesday - Cue - Lifestyle #2 – Facebook & Online Video

Wednesday - Craving - Lifestyle #3 – Facebook & Online Video

Thursday - Response - Lifestyle #4 – Facebook & Online Video

Friday - Reward - Lifestyle #5 – Facebook & Online Video

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May Week 1 – Lifestyle

Monday - Don't look back (Monday) - Exercise #1 – Facebook & Online Video

Tuesday - Squats & Bonch (Tuesday) - Exercise #2 – Facebook & Online Video

Wednesday - "Up & at Em!!" (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday - Crash, Bang, Wallop. (Thursday) - Exercise #4 – Facebook & Online Video

Friday - " Dead Ninjas walking " (Friday) - Exercise #5 – Facebook & Online Video

Saturday - Looking forward (Saturday) - Exercise #6 – Facebook & Online Video

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May Week 5 – Misc

Monday - The lone wolf always starves [Going it alone] - Misc #1 – Facebook & Online Video

Tuesday - It's not just about the workouts [The value of a peer group and what is one] - Misc #2 – Facebook & Online Video

Wednesday - Stuff you might not be using [That we provide] - Misc #3 – Facebook & Online Video

Thursday - Why you're choosing not to exercise [It's always a choice] - Misc #4 – Facebook & Online Video

Friday - Are you planning too many steps [Just book in] - Misc #5 – Facebook & Online Video

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May Week 4 – Adherence

Monday - What is it we're struggling to stick to? [And do we need to?] - Adherence #1 – Facebook & Online Video

Tuesday - Does making it bigger when we're struggling to 'stick to it' make sense? - Adherence #2 – Facebook & Online Video

Wednesday - Ever think "Sod it"? [Or his 'stronger' friend?] - Adherence #3 – Facebook & Online Video

Thursday - What we don't need to 'adhere' to - Adherence #4 – Facebook & Online Video

Friday - "It's the weekend" - Adherence #5 – Facebook & Online Video

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May Week 3 – Nutrition

Monday - Eat less - Easiest wins - Nutrition #1 – Facebook & Online Video

Tuesday - Lower calorie density - Easiest wins - Nutrition #2 – Facebook & Online Video

Wednesday - Tactical swaps - Easiest wins - Nutrition #3 – Facebook & Online Video

Thursday - Plan ahead - Easiest wins - Nutrition #4 – Facebook & Online Video

Friday - Make extra - Easiest wins - Nutrition #5 – Facebook & Online Video

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May Week 2 – Lifestyle

Monday – How important is water? - Lifestyle #1 – Facebook& Online Video

Tuesday – How important is sleep? - Lifestyle #2 – Facebook& Online Video

Wednesday –What would it look like if it was a non-negotiable? - Lifestyle #3 – Facebook& Online Video

Thursday – Managing emotional response - Lifestyle #4 – Facebook& Online Video

Friday – The value of an actual plan - Lifestyle #5 – Facebook& Online Video

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May Week 1 – Exercise

Monday – May The 4th Be With You (Monday) - Exercise #1 – Facebook & Online Video

Tuesday – A Jolly Old Knees Up - Exercise #2 – Facebook& Online Video

Wednesday –Hype (Upper) (Wednesday) - Exercise #3 – Facebook & Online Video

Thursday – It's a competition - Exercise #4 – Facebook & Online Video

Friday – Hype (Lower) (Friday) - Exercise #5 – Facebook & Online Video

Saturday – Slow, Slow, Quick, Quick, Hold (Saturday) - Exercise #6 – Facebook& Online Video

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April Week 4 – Nutrition

Monday – What're you're already eating - What #1 - Nutrition #1 – Facebook & Online Video

Tuesday – Our recipes - What #2 - Nutrition #2 – Facebook & Online Video

Wednesday – Other recipes - What to eat #3 - Nutrition #3 – Facebook & Online Video

Thursday – Emotional eating - Why #1 - Nutrition #4 – Facebook & Online Video

Friday – The way you've always eaten - Why #2 - Nutrition #5 – Facebook & Online Video

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April Week 3 – Adherence

Monday – What are we actually trying to stick to? - Adherence #1 – Facebook & Online Video

Tuesday – We never stick to "not doing" other stuff - Adherence #2 – Facebook & Online Video

Wednesday – Who are we "letting down"? - Adherence #3 – Facebook & Online Video

Thursday – What average can we 'stick to'? - Adherence #4 – Facebook & Online Video

Friday – Tired of our own bullshit? - Adherence #5 – Facebook & Online Video

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April Week 2 – Lifestyle

Monday – We're back - What do I need to do? - Lifestyle #1 – Facebook & Online Video

Tuesday – How do I make this a permanent change? - Lifestyle #2 – Facebook & Online Video

Wednesday – What're the most important things to do? - Lifestyle #3 – Facebook & Online Video



Thursday – Are these other things important to? - Lifestyle #4 – Facebook & Online Video

Friday – How do I stop stopping? - Lifestyle #5 – Facebook & Online Video

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April Week 1 – Exercise

Monday – No More Tiers (Monday) - Exercise #1 – Facebook& Online Video

Tuesday – Baby Got Back - Exercise #2 – Facebook& Online Video

Wednesday –3C's (Compound, Cardio & Calm) (Wednesday) - Exercise #3 – Facebook& Online Video

Thursday – Walk the plank (Thursday) - Exercise #4 – Facebook& Online Video

Friday – Target Tabata (Friday) - Exercise #5 – Facebook& Online Video

Saturday – Pyramid (Saturday) - Exercise #6 – Facebook& Online Video

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March Week 5 – Misc

Monday – The biggest reasons people don't get results #1 [Why?] - Misc #1 – Facebook& Online Video

Tuesday – The biggest reasons people don't get results #2 [Our Identity] - Misc #2 – Facebook& Online Video

Wednesday – The biggest reasons people don't get results #3 [The words we use] - Misc #3 – Facebook& Online Video

Thursday – The biggest reasons people don't get results #4 [It's not important / worth doing / doesn't matter] - Misc #4 – Facebook& Online Video

Friday – The biggest reasons people don't get results #5 [All or nothing] - Misc #5 – Facebook & Online Video

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March Week 4 – Nutrition

Monday – Breakfast (is it "the most important meal of the day"?) - Nutrition basics #1 – Facebook& Online Video

Tuesday – Snacks (are they fattening?) - Nutrition basics #2 – Facebook& Online Video

Wednesday – "Do I need to cut out carbs (or anything else)?" - Nutrition basics #3 – Facebook& Online Video

Thursday – "Should I stop eating at a certain time?" / Intermittent Fasting - Nutrition basics #4 – Facebook& Online Video

Friday – The most important change you'll ever make to your eating - Nutrition basics #5 – Facebook& Online Video

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March Week 3 – Adherence

Monday – What is adherence? - Adherence #1 – Facebook& Online Video

Tuesday – What are you trying to adhere to? - Adherence #2 – Facebook& Online Video

Wednesday – What's worth adhering to? - Adherence #3 – Facebook& Online Video

Thursday – What are you adhering to that isn't working (and why)? - Adherence #4 – Facebook& Online Video

Friday – The only way to adhere - Adherence #5 – Facebook& Online Video

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March Week 2 – Lifestyle

Monday – How long does it take to create a habit? - Lifestyle #1 – Facebook& Online Video

Tuesday – What to do if you just forget - Lifestyle #2 – Facebook& Online Video

Wednesday – Piggybacking and habit stacking - Lifestyle #3 – Facebook& Online Video

Thursday – What's the easiest way for you to priority pyramid? - Lifestyle #4 – Facebook& Online Video

Friday – Minimum Effective Dose [What's yours?] - Lifestyle #5 – Facebook& Online Video

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March Week 1 – Exercise

Monday – Road Map (Monday) - Exercise #1 – Facebook& Online Video

Tuesday – Freeze (Tuesday) - Exercise #2 – Facebook& Online Video

Wednesday – F"AB" (Wednesday) - Exercise #3 – Facebook& Online Video

Thursday – Favourite First (Thursday) - Exercise #4 – Facebook& Online Video

Friday – "AMRAP Chipper" (Friday) - Exercise #5 – Facebook& Online Video

Saturday - Healthy Heart Healthy Abs - Exercise #6 – Facebook& Online Video

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February Week 4 – Nutrition

Monday – Is it "just" a calorie deficit - Nutrition #1 – Facebook& Online Video

Tuesday – "Dieting doesn't work" - Nutrition #2 – Facebook& Online Video

Wednesday – "I just find this all stressful" - Nutrition #3 –Facebook& Online Video

Thursday – "It takes too much time" - Nutrition #4 – Facebook& Online Video

Friday – "I want to be able to OVER eat what I want" - Nutrition #5 – Facebook& Online Video

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February Week 3 – Adherence

Monday – Consistency (why we struggle) #1 - Don't know what it means- Adherence #1 – Facebook& Online Video

Tuesday – Consistency (why we struggle) #1 - You don't value it- Adherence #2 – Facebook& Online Video

Wednesday – Consistency (why we struggle) #3 - There's not enough emotion- Adherence #3 – Facebook& Online Video

Thursday – Consistency (why we struggle) #4 - We make it hard for ourselves- Adherence #4 – Facebook& Online Video

Friday – Consistency (why we struggle) #5 - We lack accountability- Adherence #5 – Facebook& Online Video

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February Week 2 – Lifestyle

Monday – How to create a habit (it's not I know what I need to do, I just need to do it)- Lifestyle #1 – Facebook& Online Video

Tuesday – Cue (what starts the habit)- Lifestyle #2 – Facebook& Online Video

Wednesday – Craving (your desire to do it)- Lifestyle #3 – Facebook& Online Video

Thursday – Response (what you do)- Lifestyle #4 – Facebook& Online Video

Friday – Reward (what you get from it)- Lifestyle #5 – Facebook& Online Video

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February Week 1 – Exercise

Monday – Chairmageddon- Exercise #1 – Facebook& Online Video

Tuesday – Build-a-Body (Tuesday)- Exercise #2 – Facebook& Online Video

Wednesday – "Upper Body" Super Set Challenge (Wednesday)- Exercise #3 – Facebook& Online Video

Thursday – BLT Sandwich [Bums, Legs & Tums] (Thursday)- Exercise #4 – Facebook& Online Video

Friday – "Never Miss a Leg Day" Superset Challenge (Friday)- Exercise #5 – Facebook& Online Video

Saturday - Sweaty Saturday Sesh (Saturday) - Exercise #6 – Facebook& Online Video

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January Week 4 – Nutrition

Monday – Reasons not to eat healthily [And stuff that doesn't matter]- Nutrition #1 – Facebook& Online Video

Tuesday – It takes too long [What's the quickest way?]- Nutrition #2 – Facebook& Online Video

Wednesday – It's too expensive [What's the cheapest way?]- Nutrition #3 – Facebook& Online Video

Thursday – I haven't planned [What doesn't need planning?]- Nutrition #4 – Facebook& Online Video

Friday – Just wanting to / it tastes good / temptation / it's there- Nutrition #5 – Facebook& Online Video

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January Week 2 – Lifestyle

Monday – The two things you can change when you're struggling to stick to something- Adherence #1 – Facebook& Online Video

Tuesday – 'Sticking' to the food side of it (watch if you're struggling with this)- Adherence #2 – Facebook& Online Video

Wednesday – Sticking to exercise (watch if you're struggling with this)- Adherence #3 – Facebook& Online Video

Thursday – Sticking to getting enough sleep (watch if you're struggling with this)- Adherence #4 – Facebook& Online Video

Friday – Sticking to drinking less (watch if you're struggling with this)- Adherence #5 – Facebook& Online Video

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January Week 2 – Lifestyle

Monday – Why set one? - RISE Plans 101- Lifestyle #1 – Facebook& Online Video

Tuesday – Why you don't set one? - RISE Plans 101- Lifestyle #2 – Facebook& Online Video

Wednesday – What a bad one looks like - RISE Plans 101- Lifestyle #3 – Facebook& Online Video

Thursday – What a good one looks like - RISE Plans 101- Lifestyle #4 – Facebook& Online Video

Friday – Summary - RISE Plans 101- Lifestyle #5 – Facebook& Online Video

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January Week 1 – Exercise

Monday – Escape from Tier 4 (Monday)- Exercise #1 – Facebook& Online Video

Tuesday – Switch up! (Tuesday)- Exercise #2 – Facebook& Online Video

Wednesday – 12 (Wednesday)- Exercise #3 – Facebook& Online Video

Thursday – Triple Threat (Thursday)- Exercise #4 – Facebook& Online Video

Friday – Pick your path (Friday)- Exercise #5 – Facebook& Online Video

Saturday - KJThousand (Saturday)- Exercise #6 – Facebook& Online Video

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December Week 4 – Nutrition

Monday – I need to prep- Nutrition #1 – Facebook& Online Video

Tuesday – I need to be less busy- Nutrition #2 – Facebook& Online Video

Wednesday – I need to stop snacking- Nutrition #3 – Facebook& Online Video

Thursday – I need to stop drinking- Nutrition #4 – Facebook& Online Video

Friday – Happy New Year- Nutrition #5 – Facebook& Online Video

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December Week 3 – Adherence

Monday – Lessons from Christmas prep- Adherence #1 – Facebook& Online Video

Tuesday – The thing you'll benefit from 'sticking to' the most- Adherence #2 – Facebook& Online Video

Wednesday – I'll start again in January- Adherence #3 – Facebook& Online Video

Thursday – The five days of Christmas- Adherence #4 – Facebook& Online Video

Friday – Happy Christmas- Adherence #5 – Facebook& Online Video

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December Week 2 – Lifestyle

Monday – A December average- Christmas Lifestyle #1 – Facebook& Online Video

Tuesday – That's what I've always done/everyone does- Christmas Lifestyle #2 – Facebook& Online Video

Wednesday – It's Christmas- Christmas Lifestyle #3 – Facebook& Online Video

Thursday – It's 6,000 calories much more fun than 3,000 calories- Christmas Lifestyle #4 – Facebook& Online Video

Friday – 8020 rule for Christmas- Christmas Lifestyle #5 – Facebook& Online Video

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December Week 1 – Exercise

Monday – Die Hard (Monday)- Exercise #1 – Facebook& Online Video

Tuesday – Baby it's cold outside- Exercise #2 – Facebook& Online Video

Wednesday – All I want for Christmas is Cardi-YOU- Exercise #3 – Facebook& Online Video

Thursday – Sleigh- Exercise #4 – Facebook& Online Video

Friday – Gainz (Friday)- Exercise #5 – Facebook& Online Video

Saturday – Burn Baby Burn- Exercise #6 – Facebook& Online Video

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November 2020 Week 5 – Misc

Monday – Depression- Misc #1 – Facebook& Online Video

Tuesday – Anxiety- Misc #1 – Facebook& Online Video

Wednesday – Injuries- Misc #3 – Facebook& Online Video

Thursday – The kids/work/family- Misc #4 – Facebook& Online Video

Friday – You don't understand- Misc #5 – Facebook& Online Video

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November 2020 Week3 – Nutrition

Monday – Snacking- Nutrition #1 – Facebook& Online Video

Tuesday – Portion control- Nutrition #2 – Facebook& Online Video

Wednesday – Sweet stuff- Nutrition #3 – Facebook& Online Video

Thursday – Protein- Nutrition #4 – Facebook& Online Video

Friday – Boredom / stress eating- Nutrition #5 – Facebook& Online Video

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November 2020 Week 3 – Adherence

Monday – It's not a good time- Adherence #1 – Facebook& Online Video

Tuesday – I'll start again when......- Adherence #2 – Facebook& Online Video

Wednesday – I wish I had your motivation- Adherence #3 – Facebook& Online Video

Thursday – It's not worth training once a week- Adherence #4 – Facebook& Online Video

Friday – It's different for me- Adherence #5 – Facebook& Online Video

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November 2020 Week 2 – Lifestyle

Monday – Routine - Lockdown- Lifestyle #1 – Facebook& Online Video

Tuesday – Opportunity - Lockdown- Lifestyle #2 – Facebook& Online Video

Wednesday – Stress management - Lockdown- Lifestyle #3 – Facebook& Online Video

Thursday – Drinking - Lockdown- Lifestyle #4 – Facebook& Online Video

Friday – Grazing - Lockdown- Lifestyle #5 – Facebook& Online Video

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November 2020 Week 1 – Exercise

Monday – Against All Odds (Monday)- Exercise #1 – Facebook& Online Video

Tuesday – A Tale of Two Halves (Tuesday)- Exercise #2 – Facebook& Online Video

Wednesday – "Beat it" (Wednesday)- Exercise #3 – Facebook& Online Video

Thursday – Tune Up (Thursday)- Exercise #4 – Facebook& Online Video

Friday – A Little Bit of Everything (Friday)- Exercise #5 – Facebook& Online Video

Saturday – KJThousand (Saturday)- Exercise #6 – Facebook& Online Video

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October 2020 Week 4 – Nutrition

Monday – What is our metabolism and what affects it- Nutrition #1 – Facebook& Online Video

Tuesday – Is it true you can have a good or bad metabolism- Nutrition #2 – Facebook& Online Video

Wednesday – How accurate is calories in vs. calories out- Nutrition #3 – Facebook& Online Video

Thursday – How do we accurately work out our calorie needs- Nutrition #4 – Facebook& Online Video

Friday – How do we make it so our metabolism doesn't make any difference- Nutrition #5 – Facebook& Online Video

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October 2020 Week 3 – Adherence

Monday – Motivation - What does it mean- Adherence #1 – Facebook& Online Video

Tuesday – Inspiration - What does it mean- Adherence #2 – Facebook& Online Video

Wednesday – Can't - What does it mean- Adherence #3 – Facebook& Online Video

Thursday – Time - What does it mean- Adherence #4 – Facebook& Online Video

Friday – Willpower - What does it mean- Adherence #5 – Facebook& Online Video

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October 2020 Week 2 – Lifestyle

Monday – You call it Good or Bad - Top five ways to tell you don't consider it a lifestyle - Lifestyle #1 – Facebook& Online Video

Tuesday – You have time off - Top five ways to tell you don't consider it a lifestyle - Lifestyle #2 – Facebook& Online Video

Wednesday – You say should, need to, got to and ought- Top five ways to tell you don't consider it a lifestyle - Lifestyle #3 – Facebook& Online Video

Thursday – You write if off- Top five ways to tell you don't consider it a lifestyle - Lifestyle #4 – Facebook& Online Video

Friday – It's stuff you do, not who you are- Top five ways to tell you don't consider it a lifestyle - Lifestyle #5 – Facebook& Online Video

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October 2020 Week 1 – Exercise

Monday – Jon's Dated TV References - Exercise #1 – Facebook& Online Video

Tuesday – The Alphabet Route- Exercise #2 – Facebook& Online Video

Wednesday – The Climb - Exercise #3 – Facebook& Online Video

Thursday – No squats, I promise - Exercise #4 – Facebook& Online Video

Friday – Strong- Exercise #5 – Facebook& Online Video

Saturday - Super Saturday- Exercise #6 – Facebook& Online Video

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September Week 4 – Nutrition

Monday – Energy density 101 - Nutrition #1 – Facebook& Online Video

Tuesday – Why do we bang on about calories so much - Nutrition #2 – Facebook& Online Video

Wednesday – Methods are a many, principles are a few - Nutrition #3 – Facebook& Online Video

Thursday – Acute vs. Chronic - Nutrition #4 – Facebook& Online Video

Friday – A cake shaped hole - Nutrition #5 – Facebook& Online Video

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September 2020 Week 3 – Adherence

Monday – What is the it that you're struggling to stick to and do you really need to do that? - Adherence #1 – Facebook& Online Video

Tuesday – What's the minimum you can stick to? - Adherence #2 – Facebook& Online Video

Wednesday – Does sticking to it even help? - Adherence #3 – Facebook& Online Video

Thursday – Naughty and other words that don't help us - Adherence #4 – Facebook& Online Video

Friday – Are you just making all this much harder than it has to be? - Adherence #5 – Facebook& Online Video

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September 2020 Week 2 – Lifestyle

Monday – You don't need your questions answering (and what you do need) - Lifestyle #1 – Facebook& Online Video

Tuesday – What do bad questions looks like - Lifestyle #2 – Facebook& Online Video

Wednesday – What better questions you can ask - Lifestyle #3 – Facebook& Online Video

Thursday – How do you describe your food and why - Lifestyle #4 – Facebook& Online Video

Friday – How do you describe exercise and why - Lifestyle #5 – Facebook& Online Video

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September 2020 Week 1 – Exercise

Monday – Shout out to my TReX - Exercise #1 –Facebook& Online Video

Tuesday – Are you ready?! - Exercise #2 –Facebook& Online Video

Wednesday – Rambo not Rocky - Exercise #3 –Facebook& Online Video

Thursday – Top & Tail - Exercise #4 –Facebook& Online Video

Friday – Prehab / Rehab - Exercise #5 –Facebook& Online Video

Saturday – Tri-sets - Exercise #6 – Facebook& Online Video

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August 2020 Week 5 – Misc

Monday – Taking the emotion out of the result - Misc #1 – Facebook& Online Video

Tuesday – Our hot and cold systems - Misc #2 – Facebook& Online Video

Wednesday – Supplements - Misc #3 – Facebook& Online Video

Thursday – Nutrient timing - Misc #4 –Facebook& Online Video

Friday – One step at a time - Misc #5 –Facebook& Online Video

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August 2020 Week 4 – Nutrition

Monday – Small portions of energy dense food - How to make it harder than it has to be - Nutrition #5 – Facebook& Online Video

Tuesday – Leave it till the last possible second to make a decision - How to make it harder than it has to be - Nutrition #2 – Facebook& Online Video

Wednesday – Decide to 'write it off' - How to make it harder than it has to be - Nutrition #3 – Facebook& Online Video

Thursday – Don't take advantage of the easiest decisions and 'eating for the sake of it' - How to make it harder than it has to be - Nutrition #4 – Facebook& Online Video

Friday – Drinking your calories - How to make it harder than it has to be - Nutrition #5 – Facebook& Online Video

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August 2020 Week 3 – Adherence

Monday – Stuff that gets in the way - Adherence #1 – Facebook& Online Video

Tuesday – Weekends - Adherence #2 –Facebook& Online Video

Wednesday – Socialising - Adherence #3 – Facebook& Online Video

Thursday – Holidays - Adherence #4 –Facebook& Online Video

Friday – Other people - Adherence #5 – Facebook& Online Video

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August 2020 Week 2 – Lifestyle

Monday – Habits overview - Lifestyle #1 – Facebook& Online Video

Tuesday – Cue - Lifestyle #2 – Facebook& Online Video

Wednesday – Craving - Lifestyle #3 – Facebook& Online Video

Thursday – Response - Lifestyle #4 – Facebook& Online Video

Friday – Reward - Lifestyle #5 – Facebook& Online Video

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August 2020 Week 1 – Lifestyle

Monday – Stairway to Heaven - Highway to Hell (Monday) - Exercise #1 – Facebook& Online Video

Tuesday – Favourite First (Tuesday) - Exercise #2 – Facebook& Online Video

Wednesday –It ain't about how hard you hit! - Exercise #3 – Facebook& Online Video

Thursday – Summer Superset (Thursday) - Exercise #4 – Facebook& Online Video

Friday – Kettlebell Mix Up (Friday) - Exercise #5 – Facebook& Online Video

Saturday - Band Accumulator (Saturday) - Exercise #6 – Facebook& Online Video

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July 2020 Week 3 – Adherence

Monday - How to make this the last time you'll ever 'start again' - Adherence #1 – Facebook & Online Video

Tuesday - Accepting what exercise is - Adherence #2 – Facebook & Online Video

Wednesday - Accepting what healthy eating is - Adherence #3 – Facebook & Online Video

Thursday - Accepting this doesn't make any sense - Adherence #4 – Facebook & Online Video

Friday - RISE, float or sink? - Adherence #5 – Facebook & Online Video

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July 2020 Week 2 – Lifestyle

Monday – Lockdown or cocoon? - Lifestyle #1 – Facebook & Online Video

Tuesday – The new normal - Lifestyle #2 –Facebook & Online Video

Wednesday – Locking the door when the horse has bolted - Lifestyle #3 – Facebook & Online Video

Thursday – Free up? - Lifestyle #4 –Facebook & Online Video

Friday – Lessons on mental health (chicken or egg?) - Lifestyle #5 – Facebook & Online Video

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July 2020 Week 1 – Exercise

Monday – Countdown (not lockdown) - Exercise #1 – Facebook & Online Video

Tuesday – The right kind of negative - Exercise #2 – Facebook & Online Video

Wednesday – Old school Rocky - Exercise #3 – Facebook & Online Video

Thursday – BOGOF - Exercise #4 – Facebook & Online Video

Friday – Abs & Ass - Exercise #5 – Facebook & Online Video

Saturday – Asana - Exercise #6 – Facebook & Online Video

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June 2020 Week 5 – Misc

Monday – What is mindset? - Misc #1 – Facebook & Online Video

Tuesday – Stories - Misc #2 – Facebook & Online Video

Wednesday – Thirteen words guaranteed to cause you to fail - Misc #3 – Facebook & Online Video

Thursday – All or nothing - Misc #4 – Facebook & Online Video

Friday – It's different for me - Misc #5 – Facebook & Online Video

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June 2020 Week 4 – Nutrition

Monday – Make it easier - Nutrition #1 – Online Video

Tuesday – Make it cheaper - Nutrition #2 – Online Video

Wednesday – Make it quicker - Nutrition #3 – Online Video

Thursday – Make it tastier - Nutrition #4 – Online Video

Friday – Make it more convenient - Nutrition #5 – Online Video

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June 2020 Week 4 – Nutrition

Monday – Make it easier - Nutrition #1 – Facebook

Tuesday – Make it cheaper - Nutrition #2 – Facebook

Wednesday – Make it quicker - Nutrition #3 – Facebook

Thursday – Make it tastier - Nutrition #4 – Facebook

Friday – Make it more convenient - Nutrition #5 – Facebook

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June 2020 Week 3 – Adherence

Monday – Tortoise or hare? - Adherence #1 – Facebook& Online video

Tuesday – Snakes and ladders - Adherence #2 – Facebook& Online video

Wednesday – Game of life - Adherence #3 – Facebook& Online video

Thursday – Risk - Adherence #4 – Facebook& Online video

Friday – Chess vs. Rummikub - Adherence #5 – Facebook& Online video

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June 2020 Week 2 – Exercise

Monday – I want to break free - Exercise #1 – Facebook& Online video

Tuesday – Burn baby burn - Exercise #2 – Facebook& Online video

Wednesday – The 12th round - Exercise #3 – Facebook& Online video

Thursday – Walk the plank - Exercise #4 – Facebook& Online video

Friday – Peace - Exercise #5 – Facebook& Online video

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April 2020 Week 1 – Lifestyle

Monday – Eating - Lifestyle 101 - Lifestyle #1 – Facebook& Online video

Tuesday – Exercise - Lifestyle 101 - Lifestyle #2 – Facebook& Online video

Wednesday –Sleep - Lifestyle 101 - Lifestyle #3 – Facebook& Online video

Thursday – Stress - Lifestyle 101 - Lifestyle #4 – Facebook& Online video

Friday – Hydration - Lifestyle 101 - Lifestyle #5 – Facebook& Online video

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May 2020 Week 4 – Nutrition

Monday – "Good" and "Bad" foods - Nutrition #1 – Facebook& Online video

Tuesday – "Treats" - Nutrition #2 – Facebook& Online video

Wednesday – "Cheat days" - Nutrition #3 – Facebook& Online video

Thursday – "I've been naughty" - Nutrition #4 – Facebook& Online video

Friday – "A bad day / weekend / week / month" - Nutrition #5 – Facebook& Online video

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May 2020 Week 3 – Adherence

Monday – "I know what I need to do, I just need to do it" - Adherence #1 – Facebook& Online video

Tuesday – The four most dangerous words in the English language - Adherence #2 – Facebook& Online video

Wednesday – You don't want to do it. And that's fine! - Adherence #3 – Facebook& Online video

Thursday – Which one ALWAYS wins? - Adherence #4 – Facebook& Online video

Friday – Winston knew - Adherence #5 – Facebook& Online video

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May 2020 Week 2 – ‘Exercise’

Monday – Lessons from the overhead squat - Exercise #1 – Facebook& Online video

Tuesday – Foam rolling 101 - Exercise #2 – Facebook& Online video

Wednesday – Let's all finally 'get' press ups? - Exercise #3 – Facebook& Online video

Thursday – Crunches and sit ups - Exercise #4 – Facebook& Online video

Friday – "I had to have lots of rest" - Exercise #5 – Facebook& Online video

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May 2020 Week 1 – Lifestyle

Monday – Overview of habit (watch if you want to change yours) - Lifestyle #1 – Facebook& Online video

Tuesday – Cue - make it obvious or invisible - Lifestyle #2 – Facebook& Online video

Wednesday – Craving - make it attractive and unattractive - Lifestyle #3 – Facebook& Online video

Thursday – Response - make it easy or difficult - Lifestyle #4 – Facebook& Online video

Friday – Reward - make it satisfying or unsatisfying - Lifestyle #5 – Facebook& Online video

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April 2020 Week 4 – Nutrition

Monday – The real reason you don't track - Nutrition #1 – Facebook& Online video

Tuesday – What FitPros really eat - Nutrition #2 – Facebook& Online video

Wednesday – It doesn't have to look pretty - Nutrition #3 – Facebook& Online video

Thursday – Food as fuel? - Nutrition #4 – Facebook& Online video

Friday – It's already too late - Nutrition #5 – Facebook& Online video

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April 2020 Week 3 – Adherence

Monday - What are you struggling to ‘stick to’ - Adherence #1 – Facebook& Online video

Tuesday - What you need to be ‘disciplined’ - Adherence #2 – Facebook& Online video

Wednesday - There’s only one thing that exists - Adherence #3 – Facebook& Online video

Thursday - How long does it take to form a habit? - Adherence #4 – Facebook& Online video

Friday - Why you will NEVER achieve your goals - Adherence #5 – Facebook& Online video

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April 2020 Week 2 – Exercise

Monday – Press ups - Exercise #1 – Facebook& Online video

Tuesday – Why aren't I getting more toned? - Exercise #2 – Facebook& Online video

Wednesday – Progressive overload in lockdown - Exercise #3 – Facebook& Online video

Thursday – A reminder of what exercise is (as many of you seem to have forgotten) - Exercise #4 – Facebook& Online video

Friday – The most important component of exercise - Exercise #5 - Facebook& Online video

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April 2020 Week 1 – Lifestyle

Monday – Is it too early for wine? - Lifestyle #1 - Facebook& Online video

Tuesday – Anytime becomes no time - Lifestyle #2 - Facebook& Online video

Wednesday – Card subject to change - Lifestyle #3 - Facebook& Online video

Thursday – Work with yourself, not against - Lifestyle #4 - Facebook& Online video

Friday – The next best thing - Lifestyle #5 - Facebook& Online video

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March 2020 Week 5 – Misc

Monday - Crisis (fool me once) - Misc #1 – Facebook& Online video

Tuesday - Opportunity - Misc #2 – Facebook& Online video

Wednesday – Virtual - Misc #3 – Facebook& Online video

Thursday - Integrate - Misc #4 – Facebook& Online video

Friday - Determination - Misc #5 – Facebook& Online video

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March 2020 Week 4 – Nutrition

Monday – Portion control - Nutrition #1 – Facebook& Online video

Tuesday – Knowing what to eat / seeing what others eat - Nutrition #2 – Facebook& Online video

Wednesday – Protein, fat and carbs - Nutrition #3 – Facebook& Online video

Thursday – Finishing the pack / plate / bottle - Nutrition #4 – Facebook& Online video

Friday – Better choices when tired - Nutrition #5 – Facebook& Online video

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March 2020 Week 3 – Adherence

Monday – Asking better questions - Adherence #1 – Facebook& Online video

Tuesday – I'm just not bothered anymore - Adherence #2 – Facebook& Online video

Wednesday – Self sabotage - Adherence #3 – Facebook& Online video

Thursday – Get your easy wins in first - Adherence #4 – Facebook& Online video

Friday – More wins than you give yourself credit for / expected behaviour - Adherence #5 – Facebook & Online video

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March 2020 Week 2 – Exercise

Monday – The last few reps - Exercise #1 – Facebook& Online video

Tuesday – Selecting the right weight - Exercise #2 – Facebook& Online video

Wednesday – Best exercises for weight loss - Exercise #3 – Facebook& Online video

Thursday – Why do we exercise? - Exercise #4 – Facebook& Online video

Friday – Exercise form - Exercise #5 – Facebook& Online video

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March 2020 Week 1 – Lifestyle

"I don't feel like it" - Lifestyle #1 – Facebook & Online video

The priority pyramid - Lifestyle #2 – Facebook & Online video

Suffering is optional - Lifestyle #3 – Facebook & Online video

The quickest route to motivation - Lifestyle #4 – Facebook & Online video

Motivational quotes - Lifestyle #5 – Facebook & Online video

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February 2020 Week 4 – Nutrition



Monday – Breakfast - Nutrition #1 – Facebook& Online video

Tuesday – Nutrient timing - Nutrition #2 – Facebook& Online video

Wednesday – "I'm not eating much" - Nutrition #3 – Facebook& Online video

Thursday – The 6Ps - Nutrition #4 – Facebook& Online video

Friday – Just one more - Nutrition #5 – Facebook& Online video

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February 2020 Week 3 – Adherence

Monday – Shoulda, woulda, coulda - Adherence #1 – Facebook& Online video

Tuesday – "I don't feel like it" - Adherence #2 – Facebook& Online video

Wednesday – How to predict your future - Adherence #3 – Facebook& Online video

Thursday – "I haven't got time" - Adherence #4 – Facebook& Online video

Friday – "It's been a bad week" - Adherence #5 – Facebook& Online video

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February Week 2 2020 – Exercise

Monday – TRX pikes - Exercise #1 – Facebook& Online video

Tuesday – Band wood chop - Exercise #2 – Facebook& Online video

Wednesday – Tricep extension - Exercise #3 – Facebook& Online video

Thursday – Russian twists - Exercise #4 – Facebook& Online video

Friday – TRX single leg squats - Exercise #5 – Facebook& Online video

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February 2020 Week 1 – Lifestyle

Monday – It was rarely as hard as we thought it would be - Lifestyle #1 – Facebook& Online video

Tuesday – We don't know enough to know we don't know enough - Lifestyle #2 – Facebook& Online video

Wednesday – The one thing - Lifestyle #3 – Facebook& Online video

Thursday – Instant feedback - Lifestyle #4 – Facebook& Online video

Friday – The way in which a person lives - Lifestyle #5 – Facebook& Online video

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January 2020 Week 4 – Nutrition

Monday – Game Changers (vegetarian, vegan, plant based, etc) - Nutrition #1 – Facebook& Online video

Tuesday – "I don't really want to do this calorie deficit thing" - Nutrition #2 – Facebook& Online video

Wednesday – "I've been in a calorie deficit and haven't lost weight" - Nutrition #3 – Facebook& Online video

Thursday – Cheat meals - Nutrition #4 – Facebook& Online video

Friday – "It was the weekend / a birthday / a wedding" - Nutrition #5 – Facebook& Online video

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January 2020 Week 3 – Adherence

Monday – "I didn't follow the plan" - Adherence #1 – Facebook& Online video

Tuesday – Short and long term - Adherence #2 – Facebook& Online video

Wednesday – "Sticking to it" - Adherence #3 – Facebook& Online video

Thursday – "Naughty / bad" - Adherence #4 – Facebook& Online video

Friday – "Too much on" - Adherence #5 – Facebook& Online video

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January 2020 Week 2 – Exercise

Monday – TRX reach out and ab roll out - Exercise #1 – Facebook& Online video

Tuesday – Bicep curls - Exercise #2 – Facebook& Online video

Wednesday – Kettlebell snatch - Exercise #3 – Facebook& Online video

Thursday – Lunges - Exercise #4 – Facebook& Online video

Friday – Pull downs and rows - Exercise #5 – Facebook& Online video

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January 2020 Week 1 – Lifestyle

Monday – New Year's Resolutions? - Lifestyle #1 – Facebook& Online video

Tuesday – To vague (NYR) - Lifestyle #2 – Facebook& Online video

Wednesday – Too black or white (NYR) - Lifestyle #3 – Facebook& Online video

Thursday – Too long term (NYR) - Lifestyle #4 – Facebook& Online video

Friday – We forget (NYR) - Lifestyle #5 – Facebook& Online video

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December 2019 Week 5 – Nutrition

Monday – All these shite books - Nutrition #1 – Facebook& Online video

Tuesday – Breakfast - Nutrition #2 – Facebook& Online video

Wednesday – Snacks - Nutrition #3 – Facebook& Online video

Thursday – Drinking your calories - Nutrition #4 – Facebook& Online video

Friday – Tactical substitutions - Nutrition #5 – Facebook& Online video

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December 2019 Week 4 – Misc

Monday – It's just Monday - Misc #1 – Facebook& Online video

Tuesday – Christmas Eve - Misc #2 – Facebook& Online video

Wednesday – Happy Christmas - Misc #3 – Facebook& Online video

Thursday – Boxing Day - Misc #4 – Facebook& Online video

Friday – Days to average out - Misc #5 – Facebook& Online video

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December 2019 Week 3 – Adherence

Monday – "It's Christmas" - Adherence #1 – Facebook& Online video

Tuesday – The maths on Christmas weight gain - Adherence #2 – Facebook& Online video

Wednesday – A plan with flexibility - Adherence #3 – Facebook& Online video

Thursday – F what? - Adherence #4 – Facebook& Online video

Friday – If you're going to do it, enjoy it - Adherence #5 – Facebook& Online video

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December 2019 Week 2 – Exercise

Monday – Press ups - Exercise #1 – Facebook& Online video

Tuesday – Overhead squat - Exercise #2 – Facebook& Online video

Wednesday – Kettlebell swing - Exercise #3 – Facebook& Online video

Thursday – Goblet squat - Exercise #4 – Facebook& Online video

Friday – Barbell overhead press (Saturday) - Exercise #5 – Facebook& Online video

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November 2019 Week 4 – Nutrition

Monday – Coaching Day / Assessments - Lifestyle #1 – Facebook& Online video

Tuesday – Booking your sessions - Lifestyle #2 – Facebook& Online video

Wednesday – Planning for the week - Lifestyle #3 – Facebook& Online video

Thursday – Just getting in what you need - Lifestyle #4 – Facebook& Online video

Friday – The only way to make it a 'lifestyle' - Lifestyle #5 – Facebook& Online video

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November Week 4 – Nutrition

Monday – Are all calories equal? - Nutrition #1 – Facebook& Online video

Tuesday – Just tell me what to eat - Nutrition #2 – Facebook& Online video

Wednesday – Just tell me what to buy - Nutrition #3 – Facebook& Online video

Thursday – "It's complicated" - Nutrition #4 – Facebook& Online video

Friday – Lose weight while eating what you want - Nutrition #5 – Facebook& Online video

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November Week 3 – Adherence

Monday – Why is now any different? - Adherence #1 – Facebook& Online video

Tuesday – What's holding us back? - Adherence #2 – Facebook& Online video

Wednesday – How else could we see this? - Adherence #3 – Facebook& Online video

Thursday – There is no start or stop - Adherence #4 – Facebook& Online video

Friday – Have - Do - Be - Adherence #5 – Facebook& Online video

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November 2019 Week 2 – Exercise

Monday - Barbell deadlift - Exercise #1 – Facebook& Online video

Tuesday - Lat pulldown - Exercise #2 – Facebook& Online video

Wednesday - Double clean and press - Exercise #3 – Facebook& Online video

Thursday - Prowler (Saturday) - Exercise #4 – Facebook& Online video

Friday - DB Spotto press (Saturday) - Exercise #5 – Facebook& Online video

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November 2019 Week 1 – Lifestyle

Monday – "I'm all or nothing" - Lifestyle #1 – Facebook& Online video

Tuesday – The exact opposite is true - Lifestyle #2 – Facebook& Online video

Wednesday – The definitions of healthy eating and exercise - Lifestyle #3 – Facebook& Online video

Thursday – Taking time off - Lifestyle #4 – Facebook& Online video

Friday – Every choice is a vote - Lifestyle #5 – Facebook& Online video

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October 2019 Week 5 – Misc

Monday - Plant based vs. Meat based - Misc #1 – Facebook& Online video

Tuesday – Supplements - Misc #2 – Facebook& Online video

Wednesday - Rest days - Misc #3 – Facebook& Online video

Thursday - Processing sugar - Misc #4 – Facebook& Online video

Friday - A blonde joke - Misc #5 – Facebook& Online video

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October Week 4 2019 – Nutrition

Monday - The weekend - Nutrition #1 – Facebook& Online video

Tuesday - Good / bad - Nutrition #2 – Facebook& Online video

Wednesday - Consistency - Nutrition #3 – Facebook& Online video

Thursday - Planning - Nutrition #4 – Facebook& Online video

Friday - Your thoughts - Nutrition #5 – Facebook& Online video

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October Week 3 – Adherence

Monday - Words - Thoughts - Beliefs - Actions - Results - Adherence #1 – Facebook& Online video

Tuesday - Affirmations - Adherence #2 – Facebook& Online video

Wednesday - Everyone has CBA - Adherence #3 – Facebook& Online video

Thursday - What have you regretted? - Adherence #4 – Facebook& Online video

Friday - Comparing yourself to others? - Adherence #5 – Facebook& Online video

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October 2019 Week 2 – Exercise

Monday - Press ups - Exercise #1 – Facebook& Online video

Tuesday - Overhead squat - Exercise #2 – Facebook& Online video

Wednesday - Ring dips - Exercise #3 – Facebook& Online video

Thursday - Cable push downs - Exercise #4 – Facebook& Online video

Friday - Single leg squat jump - Exercise #5 – Facebook& Online video

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October Week 1 – Lifestyle

Monday - Water - Lifestyle #1 – Facebook& Online video

Tuesday - Sleep - Lifestyle #2 – Facebook& Online video

Wednesday - Stress - Lifestyle #3 – Facebook& Online video

Thursday - Motivation - Lifestyle #4 – Facebook& Online video

Friday - Why? - Lifestyle #5 – Facebook& Online video

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September Week 4 – Nutrition

Monday - What is the metabolism? - Nutrition #1 – Facebook& Online video

Tuesday - What makes up our energy needs? - Nutrition #2 – Facebook& Online video

Wednesday - Do people have good or bad metabolisms? - Nutrition #3 – Facebook& Online video

Thursday - Metabolism overview - Nutrition #4 – Facebook& Online video

Friday - When calorie deficits don't lose weight - Nutrition #5 – Facebook& Online video

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September 2019 Week 3 – Adherence

Monday - I love it when a plan comes together - Adherence #1 – Facebook& Online video

Tuesday - Making up definitions - Adherence #2 – Facebook& Online video

Wednesday - Based on zero attempts - Adherence #3 – Facebook& Online video

Thursday – Predicting the future - Adherence #4 – Facebook& Online video

Friday - Slow down and speed up - Adherence #5 – Facebook& Online video

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September 2019 Week 1 - Lifestyle

Monday - Drawing a line under it - Lifestyle #1 – Facebook & Online video

Tuesday - The one thing - Lifestyle #2 – Facebook &Online video

Wednesday - All or nothing - Lifestyle #3 – Facebook &Online video

Thursday - The priority pyramid - Lifestyle #4 – Facebook& Online video

Friday - "Sod it" - Lifestyle #5 – Facebook & Online video

Holidays

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Remember, your membership covers 12 four week programmes per year, so you get four free weeks which you can use to cover holidays if you like.

And we give you extra support while you are away to make sure the good work isn't undone too much and we get you back to it ASAP on your return.

Please let us know when you're going on holiday by entering the dates below (no more than a month before you leave):

    Socials

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    MonthDateTimeActivityCal link
    JanSat 27th12.30pmWalk at Tegg's NoseAdd
    FebMon 26th8.30pmPub Quiz @ Park TavernAdd
    MarFri 15th7pmFeastableAdd
    AprSat 27th10am+Born Survivor & Night outAdd
    MayFri 17thTBC Cinema: The Fall GuyAdd
    JunSat 15th12pmEscape Quest MacclesfieldAdd
    JulFri 19thTBCAxe throwingAdd
    SepFri 6th7pm12th Anniversary partyAdd
    OctFri 18th7pmBowling @ SuperbowlAdd
    DecSat 7th7pmChristmas DoAdd

    This month's sessions

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    Day Session name Basic overview
    MondayPower and glory!10 reps of a high intensity power-based exercise followed by maximum reps of an
    TuesdayKeep going!12 consecutive exercises for 30 seconds with 10 seconds between - 4 times
    WednesdayWalk - rest - playFour rounds of four exercise for 45 seconds each
    ThursdayNo rest for the wickedTwo full body combinations of six exercises with reducing rest time
    FridayFridayalisthenics Four seven minute stations of body weight exercises: Push - Pull - Legs - Core
    SaturdayNo Slack Saturday A full body 7 exercise workout

    RTP: Home

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    If you can't make your target number of GTP sessions at the club, then please do one of the GTP:Home sessions below or something else of your choice and click this button to confirm.

    Remember, exercise is defined as "activity requiring physical effort, carried out to sustain or improve health and fitness". That's what it say in the Oxford English Dictionary. So that's what it is. There's no mention of duration, intensity, volume or frequency that has to be there for it to class as exercise. So, it is something we can do three times a week, irrespective of other commitments, injury and illness, even if we can't do three GTP sessions.

    We want to know when people aren't getting their 3 workouts per week in so we can lend a hand quickly when people are dropping off 🙂

    This contact form is available only for logged in users.





    Custom Session


    Four six minute rounds


    Pick four lots of two exercises (example below). Warm up. Pick your timings for each minute from the music below. Alternate between each pair of exercises during each round. Eg: Press Ups - Squats - Press Ups - Squats, etc.

    30-30


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    40-20


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    45-15


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    50-10

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    Accumulator

      Pick six exercises. Warm up. Do 30 seconds of exercise one. Rest for 30. 30 seconds each of exercise one and two. Rest for 30. 30 seconds each of exercises one, two and three. And so on until you're doing all six exercises. 90 seconds rest. Repeat or do the same with six other exercises for Accumulator 1-6 1-6. Reverse the order then drop off an exercise in turn for 1-6 6-1. Ie: Do all six. Then six through to two. Six through to three, etc.

    1-6 1-6

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    1-6 6-1

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    Suggested exercises



    Upper

    Press ups Wide press ups Narrow press ups Diamond press ups Spiderman press ups Plyometric press ups Clap press ups Dips on the floor Dips on a chair

    Lower

    Squats Static lunges Alternate lunges Walking lunges Side lunges Jump squats Jump lunges Single leg squat Hip bridge Single leg hip bridge

    Core

    Plank Side plank Plank raises Plank scissors Hip drops Leg lifts Crunches Sit ups

    Full body

    Burpees Mountain climbers Moguls

    Videoed workouts

     

    Chaos Matrix

     

    Cardio Accumulator

     

    Ultimate Chaos Matrix

     

    Bodyweight Extravaganza

     

    Academy Evolution

     

    Bodyweight Burn

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    Help

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    95% of the questions we get are answered below

    Please have a look and see if yours is and email us on contact@myrise.co.uk if not

    This way of doing things helps minimise how much time we have to spend on admin type things and maximizes how much time we can spend actually helping our ninjas get great results 🙂

     

    Results

    I'm not getting the results I want / I'm not sure what to do

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    Go to the main members' page (/members), click on the Phase you are in and watch, read and, most importantly, do everything in there. Phase 1 is to be done for you first four weeks with us. Phase 2 is done from then until the end of Week 8 AND you have reached 26% body fat for a woman or 20% body fat as a man - ie: keep doing this phase till you have done both of these. Phase 3 takes you from here to 21% (female) and 15% (male). Phase 4 from there to 16% (female) and 10% (male). If you are unsure about how to do any of the things in each Phase, either ask in the Facebook group, talk to a coach, or email us on contact@myrise.co.uk.  

    Booking sessions - App and website

    I can't log in to the booking system

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    • Make sure you are logging in at the right place - Top Menu bar - Book Sessions - Book
    • Try the original password we will have set for you - password123
    • Request a 'Password Reset' to be sent to your email address

    I can't log in to app

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    • Try the original password we will have set for you - password123
    • Try deleting and re-installing the app
    • Go to the online booking system (/members) and try a password reset

    Membership

    How do I cancel my membership?

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    Pop over to /change and fill in the form.

    What is the cancellation notice?

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    After an agreed minimum term, it's one calendar month's notice. This is partly to make sure their is time to cancel your membership and partly so we know how many spaces are available for the following month. We make this crystal clear at the briefing meeting, in the forms, the T&Cs, etc.

    Can I freeze my membership?

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    Drop us a message and we'll figure something out 🙂

    Where can I see the T&Cs of my membership?

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    See //policies  

    Payments

    Why hasn't my payment gone through / gone through on a different day?

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    Our system automatically applies for payments the 1st of the month or the nearest working day. If it doesn't go through, or goes through at a later date, it will not be down to our end. Please check with your bank.

    The system will keep retrying for payments  until successful, so if the payment doesn't go out one week it may the next. Please check your banking to see if the number of payments that have successfully gone through matches the number of weeks of membership.

    If you think an overpayment has been made, please email us on contact@myrise.co.uk and explain which payments you feel were taken incorrectly.

    Why have multiple payments gone through?

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    The system will keep retrying for failed payments  until successful, so if the payment doesn't go out one month, then two may the next . Please check your banking to see if the number of payments that have successfully gone through matches the number of phases / months of membership. If you think an over-payment has been made, please email us on contact@myrise.co.uk and explain which payments you feel were taken incorrectly.

    Why is money going out when I have cancelled?

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    If you have applied to cancel your membership it will run to the end of the phase / month you have requested.

    If you are out of this period then the likely explanation is that the system has been attempting to retake previous failed payments (possibly from weeks or months ago). Please check your banking to see if the number of payments that have successfully gone through matches the number of months / phases you have been a member.

    If you think an overpayment has been made, please email us on contact@myrise.co.uk and explain which payments you feel were taken incorrectly.

     

    Misc

    When are the Assessments / I've missed mine?

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    The Coaching / Assessment Days are usually held on on the first Monday of a new phase, the first Monday of the month (unless otherwise specified due to Bank Holidays, etc):

    You will receive notification from us a week or two before these dates when the availability has been added to the system. You can book in for your Coaching Day sessions the same way you book your GTP sessions - just look under the '+/- Show / hid Coaching Day Sessions' at the top of the Session tab / page.

    If you've missed yours, pop down 10 minutes early to another sessions and we'll do our best to do your assessment then - but this can't be guaranteed.

    Why haven't I received the emails I've heard you've been sending me?

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    Our emails go from a mailing system, not manually from our email programme, so there is a possibility your junkmail may catch them while letting the ones we send manually through. Or vice-versa. Even though they appear to be from the same address. Please check your junkmail first.

    If you can't find them, you may have unsubscribed from the mailing list.

    If you don't think you're receiving the right emails, let us know and we'll sort it 🙂