Legacy HQ

Gareth and Rory cover:

Quickest levers to pull when trying to be more present at home?

Conflict resolution at home?

Advantages of concentric only lifting?

Holiday management?

Great battle plan with some really good interaction with the guys who are live.

Some big questions for me and Matty to tackle this week.

Going through a rocky patch with my wife? How do you guys navigate the hard times?

Just about to go into a muscle building phase, what are the key considerations?

Always beat myself up when I don't get everything right, any advice?

Any tips for my impending work travel?

Is it normal for my 10 month old to only want their mother?

How big a calorie deficit is too big?

Always low on carbs is this a problem?

How to keep up my training intensity when tired?

How often do I need to train for maximum results?

• Progress over perfection. We talked about what real progress looks like when life is full—new babies, broken sleep, work pressure—and why rigid targets and comparison to other men often do more harm than good. If things are moving forward, you’re doing it right.

• Anxiety has a cause. We broke down how anxiety usually comes from ignored problems, not nowhere. Addressing small issues early, creating boundaries around work and phones, and saying things out loud to the right people stops problems from compounding.

• How to get your partner onside. We covered why consistency beats persuasion, especially postpartum or during high-stress seasons. Lead by example, frame training as service to your family, and ask better questions instead of pushing for permission.

• Build systems you can live with. We discussed long-term weight loss, identity change, flexible training, and tools like fasting—not as extremes, but as ways to regain control and stay disciplined when life gets complicated.

4 questions covered:

Water fast, should you do one?

If I wanted to do a hyrax what should I focus on first?

How to get back on the horse after a rocky patch?

What's more important for fat loss, training or nutrition?

These were the questions answered:

• How do you transition from working at home straight into “dad mode” without carrying work stress into the family?

• What do you do when you keep feeling down about what you didn’t get done (instead of noticing what you achieved)?

• How do you stay consistent long-term when you always fall off after a couple of weeks (especially as a new member)?

Bonus topics that also got covered:

• How do you stop one bad day (food/training/habits) turning into a full derail?

• What goals/metrics make consistency easier (e.g., “don’t miss twice,” “150 sessions per year”)?

• How do you get up early and avoid the snooze habit when sleep is rough and motivation is low?

First battle plan of 2026 and it's a good one :)

3 great questions and a Christmas update