Gym & Tonic

DAY 23/75 🟠

Jet lag is still very much jet lagging! 😴

I was just about able to drag myself out of bed today, and most of the energy I had went into playing bowls.

No proper training today. No forcing it just for the sake of ticking a box. I got outside, moved, played and listened to what my body needed after travelling.

And with the bowls season almost over, I wasn’t missing one of the last few opportunities to get on the green.

Definitely an amber day - and that’s exactly why I built amber days into 75 Medium.

Consistency over perfection. Tomorrow we go again.

Day 22/75 ✈️😴

What can I say about today?

After a 13-hour door-to-door journey home, I can sum it up in two words...

JET. LAG. 🥴

No training heroics. No trying to make up for anything. I'm home, considering unpacking, but just giving my body a chance to work out what time zone it’s in! 😂

Tomorrow’s another day.

Day 21/75 Goodbye, my sweet LAX! 🇺🇸✈️

What a brilliant two + weeks. A really enjoyable and surprisingly productive trip - quality time with good people, plenty of home-cooked food, and more pecan crunch lattes than I care to count. I mostly managed to stick to my training plan with whatever I had available, which was exactly what 75 Medium was supposed to be about: adapting rather than chasing perfection.

And in a plot twist that will shock my accountant, I’ve already submitted my 2025/26 tax return. 🤣 Usually it’s a mid-January panic, much to their despair, so that might actually be the biggest achievement of the trip!

And then there’s the backgammon... 🎲 the luck of the dice! After a slightly questionable start, the practice definitely paid off. I’m leaving LA considerably better than I arrived.

Final meal, final few games and now it’s time to head home 🇬🇧

DAY 20/75

50-minute easy run to start the day. 🏃🏾‍♀️
6.84 km | 7:20/km | Avg HR 144

Then a wander around the farmers’ market for a few more steps… and so far, I’m reigning supreme at backgammon. 👑

All that practice is definitely paying off!

A very different kind of day from yesterday - and exactly what 75 Medium is about. You don’t need every day to look the same. Just keep doing the things that move you forward.

Consistency over perfection.

DAY 19/75 ROAD TRIP RECOVERY

A long, stressful drive through the Nevada desert and back to LA today.

After several hours on the road, I think I’ve earned the right to switch off and relax for the evening…

And apparently, I’ve found a little something to help with that. 👀🍓😂

What happens in Vegas… may have made it back to LA. 🤫

75 Medium is about real life too. Travel days, rest days, red days and everything in between.

Tomorrow, we go again.

DAY 18/75

Today’s plan: 30–45 mins easy walking + 10–15 mins mobility.

But I’m definitely calling today a red day 😂 and there’ll be no photographic evidence of brunch!

As they say… what happens in Vegas, stays in Vegas. 🤫

This was my second visit in three years to this restaurant, but I enjoyed it just as much as the first time. Safe to say it’s now firmly on my Vegas list - I’ll be trying to pop in whenever I’m here! 😋

I will get some steps in today and squeeze in my mobility, but otherwise I’m simply going to enjoy Vegas.

And that’s the whole point of 75 Medium. Some days are green, some amber and some are unapologetically red. 🔴

No guilt. No restarting. Just keep going.

DAY 17/75 💚

Early morning strength session done 💪🏾… followed by a surprise 90-minute Thai massage with my favourite person. 🥰

Training ✔️
Recovery ✔️
Now I think the pool is calling… ☀️🌴

A pretty good way to spend a Vegas Thursday!

Consistency isn’t always about doing more. Recovery counts too.

How’s your week going?

Day 16/75

Tough one on the treadmill today! 🥵
4 × 5-minute runs - definitely had to work for those.

Then straight into recovery mode with brunch: oatmeal followed by huevos rancheros 😋

Training done. Fuelled up. Now onto today’s other challenge… backgammon practice I’ve got some serious catching up to do!

Consistency over perfection. One day at a time.

🔴 DAY 15/75 — RED DAY

And I'm fully embracing this one! 😂

Rest day today as we're on a road trip to Vegas 🎰🌵, so when in America…

🍔 Double-Double
🥤 Pink lemonade
🏋🏾‍♀️ No training
😌 Zero guilt

75 Medium was never about 75 days of perfection. It's about building consistency while still having a life.

Yesterday I trained and fuelled well. Today I'm having a burger and heading to Vegas. Both can exist in the same 75 days.

Red day chosen. Enjoyed. Tomorrow we carry on.

Day 14/75

A productive morning - strength training done, followed by the most delicious steak & eggs, whipped up by my training buddy… who also happens to be a serious stickler for hitting the protein target! 🥩🍳

Train. Refuel. Recover.

Not a bad way to start the day.