This is the final SMASH email of 2017 and, in keeping with the focus for December, today I will be reflecting on my own 2017...

For both of us, this is our favourite time of year; it makes people happy and excited and everything smells amazing! – however both myself and Ash agree that once it comes to Christmas day it feels a bit “meh” – like it’s all over already.

Did any of you do the exercise Ash suggested on Wednesday? We asked each other for our successes and areas to work on, and getting an honest opinion was a really interesting experience! 

With that in mind; I wanted to reflect a little on the past year from my point of view! 

The lead up to Christmas always seems a bit manic so don't forget to take a moment to stop, breathe and reflect. If you haven't already, why not download the Calm app? An easy 10 minute mindfulness meditation could be just what you need to start the day, and this festive period, in the best possible mindset

Reflection is our focus for December so I wanted to talk about the physical reflection we see every day. Having worked in the fitness industry for 12 years now I am well aware that the reason for most people coming to the gym in general is because they want to look fit and healthy - they want to look their best

Reflections is our focus for December and this week I have taken the time to reflect on what was the most amazing day of my life last week! This will be a slightly longer email so maybe make a cuppa before you start...

I arrived home from holiday yesterday with minimal delays and Ash and his new husband got home today. New York was amazing all in all; so big, bright and full of things to do

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.