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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
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
Month | Date | Time | Activity | Booking link | Calendar link |
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January | Saturday 29th | 12.30pm | Walk at Tegg’s Nose | Book | Add to Calendar |
February | Sunday 27th | 6.30pm | Pub Quiz @ Mandarina | Book | Add to Calendar |
March | Friday 25th | 7pm | Bowling @ Superbowl | Book | Add to Calendar |
May | Saturday 7th | 10am+ | Born Survivor | Book | Add to Calendar |
June | Friday 10th | 7pm | ‘Rasing Martha’ @ MADS Theatre | Book | Add to Calendar |
July | Saturday 16th | All day | Macclesfield Festival | Book | Add to Calendar |
August | Saturday 10th September | 7pm | 10th Anniversary BBQ | Book | Add to Calendar |
September | Saturday 1st October | 2pm | Jump Heaven Trampoline & Ninja Park | Book | Add to Calendar |
November | Saturday 5th | 7pm | Bonfire Night @ Tytherington Club | Book | Add to Calendar |
December | Saturday 3rd | 7pm | Christmas Party (Alfred’s on Park Green from 7pm) | Book | Add to Calendar |
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This month’s sessions
Day | Session name | Basic overview |
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Monday | Stoptober | Upper-lower-core accumulator workout with mid rep “stops” |
Tuesday | Members’ Choice | 6 three minute rounds of upper then core then cardio – as requested! |
Wednesday | Total Resistance | Full body TRX and ring workout alternate between 2 exercises on each station |
Thursday | A stretch with no name | Two rounds each of six flexibility exercise on both upper and lower body |
Friday | Trick or Treat | Working in pairs – complete your choice of each round of exercise |
Saturday | Burn Baby Burn | 3 rounds of 3 sets of 2 exercises 3 times through – tabata style. A mix of cardio and combat and strength |
GTP: Home
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 🙂
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
https://gfmusic.s3.amazonaws.com/GBC001 – London 30-30.mp3
Download
40-20
https://gfmusic.s3.amazonaws.com/GBC001 – St Petersburg 40-20.mp3
Download
45-15
https://gfmusic.s3.amazonaws.com/GBC001 – Amsterdam 45-15.mp3
Download
50-10
https://gfmusic.s3.amazonaws.com/GBC002 – Berlin 50-10.mp3
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
https://gfmusic.s3.amazonaws.com/Accumulator Sydney.mp3
1-6 6-1
https://gfmusic.s3.amazonaws.com/Accumulator Sydney.mp3
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
Social media
Podcast
Check out www.myrise.co.uk/podcast
YouTube
Privacy Policy
Help
95% of the questions we get are answered below
Please have a look and see if yours is and email us on contact@theacademygtc.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
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
- 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
- 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
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How do I cancel my membership?
Pop over to /change and fill in the form.
What is the cancellation notice?
We ask that people cancel by the 20th of the month to finish that month. 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.
If it is past the 20th, can I cancel my membership for that month?
We’re afraid not – our budgets are very tight and we need to know each month how many spaces we have.
Can I freeze my membership?
Drop us a message and we’ll figure something out 🙂
Where can I see the T&Cs of my membership?
See //policies
Payments
Why hasn’t my payment gone through / gone through on a different day?
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?
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?
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?
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?
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 🙂
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