December is full of social events, late nights, disrupted routines, and endless opportunities to say “I’ll start again in January.”

But the truth?

Christmas is just 1 day — and pressing pause for four or five weeks can destroy your progress and your momentum.

In this episode, Josh explains exactly how to navigate the festive season without going backwards.

You’ll learn:

• Why you must shift from “all or nothing” into a “maintain, don’t meltdown” mindset
• How TF structures December training to keep you consistent
• The danger of waiting until motivation magically appears in January
• Why action → momentum → motivation (not the other way around)
• How to enjoy Christmas guilt-free without abandoning your health

PLUS — Josh announces the brand new Transformation Fit Christmas Survival Guide, a completely free resource to help you stay in control of your fitness throughout December.

You can download this by clicking here

Intro: Why December derails most people
Understanding the festive season for what it is
Why your health STILL matters this month
TF’s December training structure (8-week block → mini block)
Your goal in December: don’t go backwards
The January trap — why waiting kills momentum
The psychology of holiday excuses
Action → momentum → motivation (explained simply)
Why restarting is harder than maintaining
A mindset check for the festive period
Introducing the TF Christmas Survival Guide

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Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners.

Book a 121 Consultation With Josh - Click this link to schedule a call with Josh to discuss your health and fitness goals

📲 Connect with us online:

• Follow Josh on:
• Instagram: https://www.instagram.com/joshrylatt
• Twitter/X: https://x.com/joshrylatt9

Follow Transformation Fit

• Instagram: https://www.instagram.com/transformationfituk/
• Facebook: https://www.facebook.com/TransformationFitUK/
• Website & Coaching: https://transformationfit.co.uk/

💬 We'd love your feedback!
Let us know what resonated most with you, and what topics you'd like covered next.

Thanks for listening—we appreciate your support!

Most people think progress comes from discipline, motivation, or the perfect diet…

But there’s one factor that sits above all of that — your environment.

In this episode, Josh breaks down why the people you spend time with, the energy in the room, and the support around you can completely transform your results.

Inspired by the recent Winter Olympics event at Transformation Fit — where clients shocked themselves with new personal bests — this episode shows you the power of community, encouragement, and positive pressure.

If you feel stuck, unmotivated, or like you’re not living at your potential… this might be the breakthrough you’ve been missing.

Intro — the forgotten pillar of the four pillars
Why mindset + environment determine everything
Parenting analogy — why we understand this for kids but forget it for ourselves
What makes the TF environment special
Winter Olympics recap — the power of positive pressure
Freaky’s dead hang story: 26 seconds → 90 seconds
Why environment beats motivation
“You are the average of the five people you spend the most time with” explained
Why most people fail when trying to go it alone
How to change your environment if yours is dragging you down
CTA — book a 1:1 call

Did you enjoy this episode?
Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners.

Book a 121 Consultation With Josh - Click this link to schedule a call with Josh to discuss your health and fitness goals

📲 Connect with us online:

• Follow Josh on:
• Instagram: https://www.instagram.com/joshrylatt
• Twitter/X: https://x.com/joshrylatt9

Follow Transformation Fit

• Instagram: https://www.instagram.com/transformationfituk/
• Facebook: https://www.facebook.com/TransformationFitUK/
• Website & Coaching: https://transformationfit.co.uk/

💬 We'd love your feedback!
Let us know what resonated most with you, and what topics you'd like covered next.

Thanks for listening—we appreciate your support!

This week, I'm sharing my full, uncensored experience of taking weight-loss injections (like Wegovy and Mounjaro) for 3 months — including the benefits, side effects, the shocking data from my bloodwork, and the truth about these drugs.

I break down:

• Why I decided to test these drugs despite not being overweight
• Exactly how much weight I lost (and how much was fat vs muscle)
• How my VO₂ max, sleep, stress, and strength changed
• What happened to my cholesterol, triglycerides, and liver enzymes
• The difference between weekly injections vs micro-dosing
• The surprising ways these drugs affected my cravings, appetite and even my enjoyment of food/drink
• Who might benefit (under medical guidance) and who needs to be cautious

This is not medical advice — but it is an honest, data-driven look from a coach who's worked with thousands of real people struggling with weight.

If you're finally ready to improe your health and fitness, click this link to schedule a free consultation

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This episode is for informational purposes only. I am not a doctor, and nothing in this podcast should be taken as medical advice, diagnosis, or treatment. GLP-1 medication should only be used under the supervision of a qualified healthcare professional.

What I share today is based on my personal experience, my own research, and my own blood work, and may not apply to you. Every individual responds differently, and these medications can carry risks, side effects, and contraindications.

Please do not start, stop, or change any medication, supplement, or treatment based on this episode. Always speak with your GP before making decisions about your health.

Did you enjoy this episode?
Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners.

Book a 121 Consultation With Josh - Click this link to schedule a call with Josh to discuss your health and fitness goals

📲 Connect with us online:

• Follow Josh on:
• Instagram: https://www.instagram.com/joshrylatt
• Twitter/X: https://x.com/joshrylatt9

Follow Transformation Fit

• Instagram: https://www.instagram.com/transformationfituk/
• Facebook: https://www.facebook.com/TransformationFitUK/
• Website & Coaching: https://transformationfit.co.uk/

💬 We'd love your feedback!
Let us know what resonated most with you, and what topics you'd like covered next.

Thanks for listening—we appreciate your support!