In this exercise Luke breaks down some fantastic questions from the Commando Conditioned Fitness community, getting into the detail that can matter when you’re balancing a high-level of Fitness with a busy life.

Luke breakdown questions from his coaching community, explain explaining the nuance and calling out the bullshit in the Fitness industry.

In this episode, Luke breaks down two important questions from the community. Is there space for fasting in performance and does running form really matter?

Luke discusses how a fear of failure used to stop him taking action and how he approaches things now to overcome it.

You've had a shit morning. Nursery drop-off was chaos. Work exploded before 9am. Now it's time to train. What do you do? Most men walk in and think "I'm going to beast myself to burn this off." Feels like control — but actually, the shit morning is still running the show. That's contamination. In this session, we break down the Stoic concept of the Inner Citadel — your mind as a fortress with different rooms. Training. Work. Dad. Husband. Each one separate. Each one protected. The skill isn't shutting the world out — it's controlling the gate. Deciding what gets access to your mental space and what stays outside. Learn how to close the door between rooms, stop external noise pulling you off your path, and choose how you show up in each role — regardless of what happened in the last one.

Procrastination isn't laziness. It's usually a signal — misalignment with the task, missing inspiration, or decision fatigue. Beating yourself up doesn't fix it. Clarity does. The Stoics used Memento Mori — "remember you will die" — not as morbid pressure, but as a filter. When you genuinely remember that time is finite, the things that don't matter fall away. The stuff you've been avoiding that does matter becomes urgent. In this session, we break down how to use mortality as a clarity tool: the three-question diagnostic for procrastination, when to push through discomfort vs when to rest, and how to stop wasting your finite hours on things that wouldn't make the list if you had one year left.

In this episode, we dive deep into self-leadership, virtue ethics and how default conditioning quietly shapes your behaviour, even when you “know better.” You’ll learn how presence, autonomy and conviction fit together, and why your character (virtue) is the hidden engine behind all three. We break down the famous Asch line conformity experiment and show how the same social pressure plays out today in your training, work and relationships.

You’ll discover practical, real-world strategies to spot your inherited scripts, push back against unhelpful conformity and act from your own values—not the crowd’s expectations. We’ll walk through simple drills to build courageous presence, genuine autonomy and value-driven conviction so you can lead yourself first, especially when it’s uncomfortable. If you’re serious about developing mental toughness, personal integrity and authentic leadership, this is your roadmap.

Day 5 of the challenge is coming — and it's going to feel harder than the rest. Not because the session is worse, but because of accumulated fatigue. Most people hit that wall and start negotiating. In this session, we break down the Stoic practice of Premeditatio Malorum: mentally rehearsing setbacks before they arrive. When you've already visualised the struggle, it stops being a surprise and becomes the bit you planned for. Decide now how you'll respond. Then execute.

No matter how well you prepare, there will be moments when it's fucking horrible and you'll want to quit. That's not a sign something's wrong — that's the cost of exceptional. In this session, we break down Amor Fati: loving the struggle not for its own sake, but because it's proof you're moving past average. You don't have to live in the suck. But you have to be willing to go there. The tired at the end of a full day? That's not failure. That's evidence you got everything out of it.

You don't control the number on the scale. You don't control whether the promotion lands. You don't control the weather. But you do control how you prepare, how you respond, and whether you keep moving. In this session, we break down the Stoic principle of the Dichotomy of Control and show you how to stop wasting energy on outputs and start stacking the only two things that are actually yours: effort and attitude.