You’re showing up. You’re pushing through. You’re sweating buckets.
But the results? They’re just not matching the effort.

Let’s get one thing straight:
It’s not because you’re not working hard enough.

Anna says it best:

“It’s because the basics are being skipped. And they matter more than you think.”

1. Sleep: The Silent Sculptor

You don’t build muscle in the gym.
You build it in recovery.

If you’re getting less than 7 hours a night, your body’s in stress mode.
Fat loss slows. Energy tanks. Progress stalls.

Sleep isn’t a luxury - it’s your secret weapon.

2. Hydration: The Forgotten Fuel

Even mild dehydration can mess with your performance, focus, and metabolism.
If you’re training hard, aim for at least 3 litres a day.

Hydration isn’t just about water - it’s about staying sharp, inside and out.

3. Intentional Training: Quality Over Quantity

If you’re just going through the motions, you’re leaving results on the table.
Slow down. Focus. Feel the target muscle working.

Quality reps beat quantity every time.

So What Now?

Nail these three basics - sleep, hydration, and intentional training - and watch your results catch up.

“It’s not magic. It’s mastery of the fundamentals.” - Anna

Anna McManamey