Asked and answered.

Every Friday, through the app. Weight, measurements when it’s measurement week, and how the week actually went. The honest version, not the highlights reel. I read every single one and you’ll get my feedback back the same day. The check in is the backbone of the whole programme, so protect it with your life.

Same conditions every time. Morning, before food, after the loo, same spot on your body, tape snug but not digging in. If a measurement jumps loads in one week it’s nearly always the tape, not you, so just re-measure. There’s a full video on this in Start Here.

Not necessarily. Some of you are on photo logging, some are tracking numbers, some are on portions. Whatever lane we agreed for you, stay in it. If it’s not working or it’s doing your head in, say so at check in and we’ll change it together. The best method is the one you’ll actually do.

No. One meal can’t undo a week, same as one salad never made anyone lean. The damage never comes from the night itself, it comes from the 3 day write-off that follows it. Never miss twice. Next meal, back to normal, done.

No, and if any plan tells you to, run. We work 80/20. On it 80% of the time, living your life the other 20. The birthday cake gets eaten. The Friday takeaway happens. It’s built into the plan, so you never need to earn it or apologise for it.

Because it keeps you full, it protects your muscle while the fat comes off, and it stops the 9pm cupboard raid before it starts. Anchor every meal with a protein source and half the job takes care of itself. Your target’s in the app, and the protein guides in Nutrition make hitting it easy.

Nothing dramatic. You don’t cram 2 sessions into one day and you don’t write the week off. The very next session on your plan gets done, and that’s the whole fix. A missed workout is life. Two in a row is a decision.

Yes. The days in the app are a template, your week is real life. Shift them about as you need. If you’re not sure how to fit them in, message me and we’ll sort your week out together in 2 minutes.

Tell me, straight away, that’s gold. The programme should feel like effort by the last couple of reps, not impossible and not a warm up. Message me or stick it in your check in and I’ll adjust it in the app.

No. Your programme in the app is the main event. The follow alongs, the HIIT and yoga, are extras for the days you want more or fancy something different. Nice to have, not the plan.

Water, salt, carbs, a poor night’s sleep, stress, your cycle, a big meal still working through. None of it is fat. You cannot gain real weight overnight from one day of eating. The scale is data, not a verdict. We judge the trend over weeks, never one morning.

2 weeks is too early to panic, the trend needs 3 to 4 to show itself. And the scale is one measure of about five. Measurements, photos, how your clothes fit, energy. If it’s genuinely stalled after 4 honest weeks, we adjust together. What you don’t do is slash your calories on your own.

Enjoy it, properly. Walk loads, anchor your meals with protein, and draw a line under it the day you land home, not 2 weeks later. Message me before you go and we’ll make a simple plan. A week away never hurt anyone’s results. Holiday mode lasting until November did.

Most common pattern there is. The fix starts Friday, not Monday. Open the Weekend Game Plan tool in the HQ on a Friday, make your plan, make your promise, and go into Saturday with a decision already made instead of winging it.

Check in anyway. That one’s a standard, number 4. You will never be judged for a bad week here, not once, and the bad week check in is the one that actually changes you. Going quiet is the only thing that sets you back. I’d rather have your honest mess than your silence, every time.

WhatsApp, any time, about anything. Workouts, food, a wobble, a win. I’ll get back to you as quick as I can, usually the same day. The Support and Boundaries video in Start Here covers how it all works.

Message me with a screenshot and I’ll get it sorted. Don’t sit on it for a week being annoyed at it, I can usually fix things the same day.

Message me and I’ll sort your login out. Takes me 2 minutes. While you’re at it, add the HQ to your phone’s home screen, share button then Add to Home Screen, so it’s always one tap away.