This is a must-watch piece of content for those like me and my clients who work to optimise their health and performance daily 👍

Do you still offer coaching for other Fitness Coaches @Billy Harris ?

Hey everyone, I wanted to know everyone's opinions on this. Are saunas good or bad for testosterone and health? I've heard that they are really good for detoxing and cardiovascular health, but I also heard that they can mess up your sperm production due to the heat. Curious to know what you guys think.

Hey guys, just looking for a bit of advice! I've been going to the gym for a while now and recently started short running sessions, mostly just to feel good. Despite warming up and everything, I have been experiencing pretty bad knee pain in the days following these runs and on my leg days in the gym (especially squats etc). I was wondering if any of you guys have experienced this or know what I should to to resolve it next time. Thankyou!

Here is this week's training and physique check-in for those of you that are wanting to know how many calories I consume daily, what my training program is, what metrics I am assessing and tracking daily etc. Please comment your own training and physique check-in below in the comments 🫡 𝐓𝐚𝐫𝐠𝐞𝐭 𝐛𝐨𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭: 190lbs 𝐂𝐮𝐫𝐫𝐞𝐧𝐭 𝐛𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 (this morning's weigh-in): 184.1lbs 𝐂𝐮𝐫𝐫𝐞𝐧𝐭 𝐩𝐡𝐲𝐬𝐢𝐪𝐮𝐞 𝐚𝐧𝐝 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐠𝐨𝐚𝐥𝐬: 1️⃣ Make a significant increase in musculature and physique development. 2️⃣ Pack on lean mass without disrupting work productivity, performance, and health metrics. 3️⃣ Enhance my cardiovascular fitness so that I can start competing in Tennis tournaments at a high level again. 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦: 𝐌𝐨𝐧𝐝𝐚𝐲: Push / Triceps + 60-120 minutes of Tennis 𝐓𝐮𝐞𝐬𝐝𝐚𝐲: Lower + 60-120 minutes of Tennis 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: Pull / Delts + 60-120 minutes of Tennis 𝐓𝐡𝐮𝐫𝐬𝐝𝐚𝐲: Rest day (60 minutes of cardio @ 150 BPM) 𝐅𝐫𝐢𝐝𝐚𝐲: Push / Arms + 60-120 minutes of Tennis 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲: Posterior + 60-120 minutes of Tennis 𝐒𝐮𝐧𝐝𝐚𝐲: Rest day (90 minutes of cardio @ 150 BPM, typically a 15 km run) 𝐂𝐮𝐫𝐫𝐞𝐧𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐯𝐨𝐥𝐮𝐦𝐞 𝐭𝐨 𝐟𝐚𝐜𝐢𝐥𝐢𝐭𝐚𝐭𝐞 𝐡𝐲𝐩𝐞𝐫𝐭𝐫𝐨𝐩𝐡𝐲 (𝐦𝐮𝐬𝐜𝐥𝐞 𝐠𝐫𝐨𝐰𝐭𝐡): 6-10 sets per muscle group. All sets are taken to failure (RPE 10). 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐚𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬: 3500 calories 200g protein 457g carbs 97g fat 𝐍𝐨𝐧-𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐚𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬: 3200 calories 200g protein 400g carbs 89g fat 𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐫𝐞𝐬𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐫𝐭 𝐫𝐚𝐭𝐞: 34-40 BPM 𝐀𝐯𝐞𝐫𝐚𝐠𝐞 𝐇𝐑𝐕 (𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐞): 140 ms 𝐅𝐚𝐬𝐭𝐞𝐝 𝐛𝐥𝐨𝐨𝐝 𝐠𝐥𝐮𝐜𝐨𝐬𝐞: 4.9 mmol/L 𝐁𝐥𝐨𝐨𝐝 𝐩𝐫𝐞𝐬𝐬𝐮𝐫𝐞: 107/53 𝐃𝐚𝐢𝐥𝐲 𝐬𝐭𝐞𝐩𝐬: 20-30,000 steps per day 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 𝐭𝐚𝐫𝐠𝐞𝐭 (𝐟𝐢𝐥𝐭𝐞𝐫𝐞𝐝 𝐰𝐚𝐭𝐞𝐫): 4 litres + 4-6g sodium 𝐔𝐧𝐭𝐫𝐚𝐜𝐤𝐞𝐝 𝐦𝐞𝐚𝐥𝐬 / 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐞𝐚𝐭𝐢𝐧𝐠: 1-2x per week 𝐏𝐫𝐢𝐦𝐚𝐫𝐲 𝐦𝐞𝐭𝐡𝐨𝐝 𝐨𝐟 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲: 30 minutes in the sauna daily