Hey all, Sam here messaging from a diner on the Upper West Side... I've just had my FIRST American breakfast! Pancakes, syrup, bacon, syrup, eggs, syrup, sausage and more syrup! 

A few months ago I told you about how I moved to London in September 2002 when I was 19 years old. Coming from a small town in the West Midlands, this was daunting and scary and exciting all at the same time and I felt like I was constantly filled with a nervous energy.

Now is a great time to reflect on the month and recognise the achievements and progress you have made. Why not take 5 minutes out of your day to list every way you felt you pushed past barriers and stretched your comfort zone in November.

We are entering the final week of November and so the last few days of our “no limits” focus. Have you pushed your limits this month? Have you stepped across any boundaries to get somewhere you haven’t been before (more mentally as opposed to physically!).

Monday was international children's day - if you came to our SMASH class at lunchtime in particular you will know we had a lot of fun, and turned it into a bit of a playground (where of course my team won the tug of war!!).

How are you feeling today? Maybe you have an automatic response to that question - "Fine", "Great", "Glad it's the weekend!" - but how are you really feeling? Not sure? Take 5 minutes now to do some mindful breathing exercises and you may find the answer to that question becomes a bit clearer.

Sam and I have tried to push the limits in all of our SMASH classes this month, even more so than normal, because we know from the energy and strength that we witness every week just what you are capable of  And you have certainly delivered!

Back when I was a 17/18-year-old northerner, me and my "friends" would go out every weekend into Manchester city centre and it would always always end in drama....

I have many many stories about getting out of my comfort zone, but I’ll try to reign it in a little and tell you a little more specifically about my fitness journey.

At the beginning of this year I was presented with the opportunity to gain a qualification in personal training. After 11 years in the fitness industry I had gained many qualifications, including level 2 fitness instruction and spin instruction, but I had never attempted my level 3 personal training because, if I am being completely honest, I feel like I don't have the patience for studying...