This was recorded whilst on a Facebook live video and in this bumper episode the Rob, Josh and Alex chat about...How they take their coffee, what they'd do if they only had 1 more day on this Earth and probably most relevant, what happens when your short term focus goal is complete...where do you go next?There is also a Q and A section at the end which will be super valuable for a number of people (that number being less than the amount of fingers on your hands!!)

This week the guys chat about...The BIG news in Josh's life right now.Why we (as humans) always want to take the EASY route in life.Why you should either go all in or not at all when it comes to diet and exercise.How much of a slab of Dairy Milk is enough.

Post Obstacle Race event, the guys chat about getting out of comfort zones, overcoming self-doubt and the rewards for doing so in the form of takeaways and 'naughty food'.

The guys discuss all things protein and the 'high protein' foods that are now being churned out.Plus, Josh takes to belting out a couple of lines of song?!? (You have been warned)!!!

Today the guys discuss noisy eaters; especially those cinema grazers that ruin the quiet scenes!!!Plus, the G.P's who seem too quick to prescribe something that could be more of a problem than a longterm solution.

In this episode, Josh talks about putting up a gate. Rob discusses how a house built by professionals vs your own bare hands is like the options people can take toward their own fitness.And the guys chat about what happens when a member needs some help and support from the TUF team.

With the whole Team in on this one it's a discussion of New Year plans, progress and tips on how to succeed.Plus the usual random stuff in there for entertainment purposes of course.Josh also begins his foray into the world of sound effects using nothing but his own voice and 'talent'!

Discussed in this episode:> December write-offs... why do we just say *&%$ it and go crazy throughout the whole month?> The lure of early Christmas sweet tin deals.> Our different mindsets around the festive period and dealing with indulgence.> Why it's a good idea to hit a focused effort in the gym and on your diet before December EVERY year... if you want to hit the New Year running.> Why we have been cruel to our '4 Week Intensive' crew on keep them on the bread and water diet (jokes - but it IS strict, for good reason).> Plus, more TUF drivel you're now probably used to...

Some pointers from a week on a calorie restricted diet.What actually happens when we eat less than we're used to?Starvation mode - is it a real thing? Do our bodies shut down after we miss regular meals?What do we know about how weight loss occurs in individuals? (Hint: everyone is different).Are you unique and different when it comes to weight loss?Check out this latest episode where we cover many more golden nuggets from our 'Project X' program.

Crash Diets!!! Do they work? Are they Healthy? Today the guys dip into the 'crash diet' topic and discuss their latest members 'Project' which includes elements of strict dieting to get quick results.What are the Pros and Cons of such dietary approaches?What can we learn from doing something that is so restrictive?