Friday 6 June


We've finally managed to wade through all challengers tally forms.

Firstly, I just want to say how many people recorded near perfect scores for the 30 days.  The amount of sleep and activity and mobility and good nutrition during May was ridiculous!  So many happy healthy people....

We had 3 people who had 100% compliance on all 4 challenge components.

Amanda Thomas, Holly Britton, and Roland Rich.

Congrats guys!

We drew winners of each individual component out of a hat containing everyone who had aced that particular challenge.

Sleeping Beauty - Amanda Thomas.  You've won a massage voucher from Muscle Therapy.

Mobility guru - Adam Day.  A pair of Rehband knee sleeves from Industrial Athletic.

Nutrition Ninja - Holly Britton.  We have a voucher from Columbus Cafe for you.

Energiser Bunny - Roland Rich...... you've won a voucher to Extreme Edge Climbing for two.

I also received an email from Adam Day that I thought was worth sharing with you all.  His results, are awesome !!  But what is even more awesome is that it seems to be quite reflective of what you ALL went through.

This is only the second time we've done a 30 day challenge, I've resisted them as I wasn't sure if they could create lasting habits, but with the support you've all shown each other throughout the month of May, it seemed like it became achievable and you've all done so much better than I hoped.

The other thing about a 30 day challenge of strict nutrition is that almost nobody can do this.

NOBODY!  There is always some excuse, problem or 'uncontrollable issue.

Just another example of the exceptional humans we have training here.

"So this is the first time I have been 100% strict (or as close as I could get) and I didn’t find it as hard as I thought I would. I find if I commit to something, then my willpower can come through - and I am very happy to see this is still the case.
If I were to rank the difficulty of the tasks, then the easiest was exercise, squats, then food and the most challenging was sleep - mainly due to the kids. So everything within my control was nowhere near as tough as something where there were outside factors at play - i.e. kids!
Not surprising, but what it meant was we had to really make the effort to get to bed early to ‘create the conditions’ to maximise sleep, ideally getting 8 hours unbroken, but not possible every night.
While there were other factors at play (ie good diet) I found my sleep was far more consistent and I didn’t ever feel really knackered during the 30 days. I have been tracking my sleep with an App for 4 months now and  the screenshot below shows just how consistent my sleep became in May and towards the end of May it really rocketed! I also managed to have a min of 8.5 hours in bed for the whole of May, which is a definite first for me!"
"So - in 30 days, what happened:
  • I lost over 5.5kg - very surprised by this, as I didn’t stop eating but just changed my food choices.
  • I slept really well
  • I felt great most of the time
  • My squat continued to improve
  • I loved doing exercise every day, I always had energy and I have continued to hit PBs (still on that linear curve!)"
Adam clean and jerked 100kg recently!
Adam clean and jerked the 100kg milestone recently and is still going!
 "What an awesome experience.
So what am I going to do going forward:
1) I will be more cognisant about time in bed & hence time asleep - I think this is a really key factor to my well being.
2) Food choices - I need to remain focused on what works and what doesn’t. It is tough when I work in a cafe, but I feel better able to deal with this now than before the start of this.
3) Stay active every day, continue to do 30 mins min every day and squat at least a few times a week to better mobilise the squat position.
So thanks Daz for this experience - and I look forward to what the rest of this year brings."
- Adam Day


Front Squat 3 x 5


5 Renegade Rows

10 Situps

15 Russian Swings

AMRAP in 7mins


TGU- alternate arms for 5mins



Front Squat

3 x 3


20 KB Swings 24/16kg

20 KB Rack Lunges

4 rounds


TGU- alternate arms for 5mins

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