We asked him a few questions about his body transformation journey.

Please tell us why you signed up to this challenge.

I was talking to Jose at a friends 50th and he mentioned that Mana was starting up a mens 12 week challenge. I knew I had to do something with my health so I said I'd be interested. I was hoping though that Jose would forget, but the very next day he texted me asking me if I was in or out, and maybe was an out! I didn't want to quit before I started so I said YES and I haven't regretted it!

Tell us about your S.M.A.R.T goal

My S.M.A.R.T goal was to be able to run (Not my strong point) 1km without stopping at the end of the 12 week challenge. I previously could only do about 300m at a time. I am now able to exceed my goal and now aiming for 2km without stopping

Can you please evaluate your progress for us and what you learnt?

In week 1, I learnt the importance of a healthy breakfast and time management. Previously I never had breakfast because I usually got up, rushed to get ready for work and then head out the door. Breakfast was around 10am which consisted of junk food. My breakfasts and work meals are now all prepared the night before and I take the time to have breakfast before heading off to work.

In week 2 and 3, I concentrated on going through the MP cook book in more detail so that key points e.g. having a colourful meal, carbs within the 3 hour window etc. start to become second nature.

In week 4, I learnt how to incorporate smoothies, which I love, into my daily routine.

In week 5 onwards, I tried to concentrate on my lifting technique and techniques for other resistance exercises. I found that in the earlier weeks of the program I felt lower back and other muscle pain usually a day or two after the Thursday FIRE sessions but this is no longer the case.

lease share your own personal reflection with us.

This is one of the best things I've done in recent years. I previously would do a bit of haphazard exercise and then take that as an excuse to indulge in a lot of junk food. I now know why this didn't result in any change. But by being shown how to exercise correctly and how to incorporate healthy eating into my lifestyle I've noticed quite a change in how I feel both physically and mentally. There was a lot to go through in the MP book but all of it was logical and as mentioned previously once put into practice it now becomes second nature. I've noticed positive results without starving myself.

Thank you Pat and well done on an outstanding transformation. You are an inspiration to our entire community!
Ana & Jose