As you well know, the clocks went back this weekend and, as usual, chaos followed.
My phone handled it like a pro.
Woke up, time already changed, no messing about.
Perfect.
But everything else?
Disaster.
The oven’s still in last week.
The microwave’s an hour ahead.
The wall clock’s a guessing game.
And the car clock?
That one’s been doing its own thing since about 2019.
Now, anyone who knows me knows that stuff drives me mad.
I can’t relax until every clock matches.
But I do sometimes look at people who just shrug and say, “I’ll just minus an hour in my head till spring,” and think, fair play.
Must be peaceful living like that.
Anyway, somewhere between fixing the wall clock and swearing at the oven, it hit me.
This is how most people treat their health.
They know it’s off.
They know something needs sorting.
But instead of fixing it, they live around it.
Tired, sluggish, clothes feeling tighter, energy low, motivation gone.
Then they tell themselves they’ll “get back on track Monday.”
Then Monday comes and they’re still behind.
The truth is, you don’t need to keep pressing reset every few weeks.
You don’t need another new plan, or to “smash it” for two weeks before burning out again.
You just need to get the basics right and let them run in the background.
What I call a set and forget system.
The same way your phone clock quietly adjusts itself.
It’s not flashy.
It’s not exciting.
But it works.
Here’s how you get your body running properly again.
- Lift weights 3 or 4 times a week.
Focus on big movements. Squats, presses, rows, deadlifts. Pick them up, put them down, rest, repeat. Add a bit more weight or an extra rep when you can. Strength builds muscle, muscle burns calories, and both keep you younger.
- Walk 8–10k steps a day.
That’s roughly an hour and a half of walking. Doesn’t have to be all at once. Ten minutes before breakfast, a bit at lunch, half an hour after dinner. Add it up. It’s not about perfection. It’s about movement.
- Eat real food.
Eggs for breakfast. Chicken or fish with lunch. Steak or mince with veg at dinner. Fill in the rest with fruit, potatoes, rice, oats, and a bit of dairy. 90 percent of your diet should come from foods that don’t need a label.
- Drink water.
At least two litres a day. If you train or drink coffee, make it closer to three. Most people think they’re tired when they’re actually just dehydrated.
- Sleep 8 hours.
Go to bed at the same time each night. Phone off, lights low, dark room. You’ll perform better, think clearer, and probably stop reaching for biscuits at 9pm.
- Limit alcohol.
Have a few at the weekend if you want, but don’t kid yourself it’s harmless. It wrecks sleep, slows fat loss, and kills training.
Do those six and your body sorts itself out.
Not instantly, but consistently.
That’s exactly what happens for our new members on the 6 Week Meltdown, or shoots, or when members are just “on it”.
People stop trying to be perfect and just start being consistent.
And the results show.
We see new members lose around a stone on average.
Most drop two to four inches off their waist.
But the best part isn’t the scales.
It’s that they look younger, move better, and say they feel like they’ve turned back time.
All from doing the boring stuff.
Properly.
No crazy diets.
No juice cleanses.
No pretending caffeine and stress are “fasting.”
Just solid habits done every day.
So here’s what I’d tell you to do this week if we were stood talking in the gym: write those six things down.
Stick them on your fridge.
Then pick two you can nail straight away.
Maybe it’s hitting 8k steps and drinking three litres of water a day.
Or getting to bed before 11 and training four times this week.
Start there.
You don’t need to do everything at once.
You just need to start moving your life back into sync.
Because the truth is, if you get those basics running, everything else starts falling into place.
Appetite, energy, sleep, focus, mood, even how you handle stress.
It all improves.
And once it’s set, you don’t need to keep resetting it.
Your body starts running like clockwork again.
Anyway, I’ll stop preaching.
I’ve got a car clock to fix.
Can’t live knowing it’s wrong.
-Ryan
P.S
If you’re sick of pressing reset every few weeks, our next 6 Week Meltdown will help you get this all locked in properly.
You’ll learn how to train, eat, walk, and sleep in a way that actually sticks.
Most new members lose around a stone and two to four inches off their waist, but more importantly, they feel like they’ve turned back the years.
Hit the link below if you want the details before the next intake fills.