Good morning. Now if you're not on your walk right now, it's crisp beautiful day, then what are you doing? Get up now, go for a walk. Honestly you need to start again, if you're not doing the morning walks, the birds are singing and the sky is crystal clear, it's a bit cold but honestly it's the best time of the day, so still and quiet and peaceful, you gaze steps in, you listen to this podcast maybe or someone else, awesome music and it just sets you up for the day that you get a thinking time. So I highly suggest if you're not doing this yet just start doing it because the winter will be here before you know it and you'll be like, oh I wish I did go for those morning walks, the sun was coming up and the evening walks and the sun was going down.

And they'll be gone and then you'll freezing inside again. Like ice, you'll be inside. Winter summer coming back. Well it's gone now. So please do start doing it because it's gonna help you, especially mental health wise.

But really this voice note now sucks Monday, it's new weeks, coming towards the last part of April, May, June, July, summer's gonna be here before you know it and look it's not all about aesthetics and stuff, but everybody's gonna want to be looking their best this summer if we're able to go on holiday and all that stuff, right? So we're gonna be looking our best. And if your goal is to lose to lose fat and stuff and you feel like, you know, this weekend, like I went for a few drinks, went cycling around London, and was like energy was amazing. I'm not sure how many people are sticking to the rules and hope it doesn't we don't have another wave, but it feels like things are starting to get back to normal and people really just want to really enjoy themselves this summer. Summer.

So if you did have a weekend where you did indulge and stuff doesn't matter, that's good, live your life, happy days. But now it's Monday and if you really want to get into a system that works for you, what tends to work for some people is on Monday, Tuesdays, Wednesdays they lower their macros so it allows them to have more macros on the weekend. Even if you don't track on the weekend you've still kind of created, you've just like had more macros made available anyway. So if that's gonna suit you guys do it. So for example you could say Monday, Tuesday, Wednesday I'm gonna have 50 grams less carbs per day and now 10 grams of fat less per day, less per day, Monday, Tuesday, Wednesday.

And even you could go to Thursday and that just gives you a bit more Friday, Saturday to play with. And we need to start thinking now of how we're gonna work this around because this summer no doubt when June hits and everything is back to normal, you're gonna get invites galore, going out for drinks, you're have invites doing this and now we obviously we're gonna slowly transition into it if you are feeling a bit anxious about it. But if you wanna go full in and enjoy yourself, like, you know, I've been locked in for a year, I wanna go all that, then obviously do it because that you need to live your life basically. So it starts now though, like how are we gonna start thinking about that now and not be like oblivious to that happening. So maybe test that out this week, the lower macros Monday, Tuesday, Wednesday, Thursday.

Friday morning this week we've got sweat, shred, and lift, so it's the sweat and shred workouts with optional dumbbells, which is gonna be even harder. And I think just ending the week with such a high intensity workout is gonna burn a decent amount of calories, sets you up nicely for the weekend then as well. And I think this will be a really nice way to go into the weekends moving But what's your one big thing today? Let's build momentum today. What's your one big thing today?

Think about the week as well. Think about planning a meal prep if you can. Go for your walks, hit the workouts, Max's run a specific workouts back on Monday 7AM and his Q and A is now back on Mondays 07:30. But other than that, have a fantastic day and yeah, just build momentum like usual. Mondays are about building momentum.

Momentum Mondays. Right? Post you one big thing under my post please. And if you haven't seen the Aldi versus Max and Spencer beef, please do go and look it up for some lols today because it's absolutely hilarious.