I've had a few emails about how I start my day, so without further ado (what the f*ck is ado?!)... - Alarm goes off. I've been trying different alarms so as not to be jolted so aggressively awake. Currently using a 90s radio alarm clock (!), set on a talk radio station, as someone talking fairly softly actually proves to be quite a pleasant, gentle way to stir from your slumber - Previously I would instantly check my phone, however even if you don't feel it at the time, tha

Ah breakfast. The perfect opportunity to start your day, the right way. Fuel yourself correctly and you'll have stable energy levels all day, fewer cravings for sweet things, and help you to burn fat during the day. But that only happens if you start with a portion of protein. Specifically, 30g of protein, within the first 30 minutes of waking. Oh great, 30g of protein, sure I'll just ask for that in the supermarket. WHAT DOES THAT LOOK LIKE IN THE REAL WORLD, MATT

If you started the Press-up challenge with me last week, you should be adding 10 to your starting number today. To recap, for a month, we're doing press-ups every day, starting with either 10, 20 or 30. Then, to show that exercise should be progressive and that the body is capable of handling progressively heavier loads, we're adding two (2!) every day. So if you started with 10 last Wednesday, your total today is 20. Easy to follow, apply and simple to stick to. Even

About a month ago, I made a pledge to you, and to me, to meditate, seriously and consistently, for a month. Being a PT, I have to get up fairly early most mornings, but having read up on it, it seemed like the best time to do. So I get up in the morning, drink a large glass of water, go to the toilet and then go and sit on my sofa, shut my eyes and... that's it. It's all you have to do. I focus on my breathing, quietly in and out, and try to empty my head ("shouldn't be

We're going to do incrementally more press-ups together, every day this month. (Yes I know we're a week into the month and in an ideal world it would have started on the 1st June, but it didn't so there you go, and anyway, it proves you can start your fitness journey *vomit* anywhere, any time). At some point today, I would like you to do 10, 20, or 30 press-ups (depending on your starting level of fitness). As an adult with a brain in your head, you should be able to wor

Say goodbye to salads... And hello to Meaty Leaf Feasts! Salad. The very name is boring. Limp. Insipid. Rubbish. And I too thought this for most of my life. Which is a shame, because actually, they're not rubbish, they're brilliant, and delicious and vibrant and tasty and all the things many people think they are not. So, in my best Mary Portas style, it's time to rebrand them as Meaty Leaf Feasts - that sounds loads better, doesn't it. Wife: "What's for dinner darl