There will be a 14 day challenge coming very soon. It's one I've run before. This particular exercise is great for backs, knees, spinal mobility, posture, hips/glutes and more. Last time people had niggles and problems go away just by being consistent with it for the 14 days. But before I set it all up I want your buy in! It'll take about 5-10 mins per day depending if you stretch. There are rest days in the 14 days. You in?

Happy Monday Folks. I have fallen behind somewhat!! BUT never fear I'm still missioning it, but probably could have done with a 7 day challenge ... Onwards!! 💪

Mine inadvertently started being sat down for around 4 hours yesterday AM - never great for the aches and pains 😫 so I got moving and felt much better. Then trained hard last night. And now......

We mostly know what we should be aiming for 🎯 Although maybe not. And if you really don't know the things you need to work on, maybe we should speak! 📞 If you're miles out from where you would like to be, start small with a few achievable goals. If you're doing pretty well but you've gotten complacent in your routine, plan a couple of steps forward for next week. Either way, state your health and fitness based plans for next week, make them SPECIFIC, realistic, measurable 📏 On the SPECIFIC front, no wishy washy " I need to roughly do something maybe". Below are some examples (I am not saying this is what you should do). - 🍫 **Snacking:** "I will not eat any processed snacks until the weekend." - 🤸‍♀️ **Fitness:** "I will complete a 25-minute On Demand session every Monday, Wednesday, and Friday." - 🏖️ **Holiday Practice:** "I will dedicate 10 minutes daily to my practice, even while on holiday." - 🛌 **Sleep:** "I will go to bed one hour earlier every night." - 🧘‍♂️ **Stress Relief:** "I will practice 10 minutes of breathing exercises daily to manage work stress." **Remember, the more specific, the better!** Instead of saying, "I'll drink more water," say, "I will drink 2.5 liters of water each day." Instead of, "I'll try to snack less," commit to, "I will not eat any processed snacks all week." We’ll be here throughout the week to cheer you on and provide support. ✅ If you really don't know what you need to do to get toward your goal, then we need to talk! Keep moving, Russ PS - Hope you've had a great weekend!

Please drop your updates below 👇 Are you achieving what you set out to achieve? If not, what's the plan to get on track? If things have gone slightly off plan, you still have time to pull it back on course 💪 PS final day of lunge challenge filming today and it was a killer!