INTEGRATE.
You've done the eight weeks, now comes the really interesting bit…
Taking everything you've learnt and seeing where you can go with it.
And keep building a body and a life that feels bloody good to live in.
But before we go any further, I have to say…
Where has the time gone?
Eight weeks have passed. Just like that.
Hopefully none of you are thinking about slipping back to surviving on coffee, crumpets and daily vino already.
But in all seriousness, I want to take a second to say how genuinely proud I am of you guys.
What you've done over these last eight weeks isn't small. You've changed habits you've carried for years. You've faced real life head-on. You've stuck with it on the days it would've been far easier not to. And a lot of you have done things you genuinely weren't sure you could do.
That deserves proper recognition, not just being brushed over before we rush onto the next thing.
Because most of us are terrible at that. We achieve something, move the goalposts and immediately start looking at what's next.
So before anything else, well done.
Genuinely.
You should be incredibly proud of yourself.
Now…
Let’s discuss where to go from here.
Remember back at the halfway point when I asked whether you'd be interested in continuing for another four weeks?
Well... this is what I was talking about.
A few of you said you'd like to keep going with the programme and the self-development side. Not because you need to or should, but because you want to.
So, if you're interested in continuing that journey, this next phase is called...
Integrate.
Here's the thing…
You've learnt a hell of a lot about your body, your habits and yourself over the last eight weeks.
That's yours now. Nobody can take that away from you.
But that doesn't mean there isn't more to explore.
And that's exactly what Integrate is about.
It's about building on what you've already started and deciding where you want to go from here.
Same format as Built to Last.
Same check-ins.
Same level of support.
No reinvention. No dramatic reset.
Just continuation, with intention.
And this is where things start to get really exciting.
Because up until now, a lot of our attention has been on creating the foundations.
Learning your body. Understanding food. Building awareness. Creating routines that actually work in real life.
But now?
Now we get to build on top of all that.
We'll look at your training and how you continue to progress it.
We'll start moving away from some of the numbers and finding other ways to recognise progress.
We'll look at socialising, alcohol, having fun and making choices without feeling like you need to explain or justify them.
And you’ll get a little more space to stop, reflect and work out what you actually want from all of this.
Because ultimately, Integrate is about taking everything you've learnt and making it work for you... in your life.
So, what will we be covering?
-
For once, we’re not rushing straight onto the next thing. Not another introduction. Not more challenges. Not bigger workouts.
And we're not treating the end of Built to Last like some big finish line either.
You know the one...
"I've done it!"
Followed by the massive blowout meal, a proper knees-up, or staying up until 3am binge-watching a series because you can finally "relax".
Almost as though the reward for spending eight weeks looking after yourself is to stop looking after yourself.
Instead, we'll explore what it looks like to celebrate in a way that actually supports you, rather than leaves you needing to recover from the celebration itself.
Because celebrating yourself should feel good. Not just in the moment, but afterwards too.
So for one week, we’ll be doing a kind of active meditation.
A chance to move through your normal life, living the Built to Last principles, while paying closer attention to what you’re choosing, why you’re choosing it and whether it genuinely feels right for you.
We'll stop and properly acknowledge what you've achieved and how far you've come.
You'll also explore how you celebrate, socialise and reward yourself - and whether those moments always need food, alcohol, old habits or some big blowout before they feel complete.
Because not every achievement needs a crescendo.
Sometimes, there's something really lovely about quietly recognising:
"I did that. I'm doing that. This is my life now... and it feels pretty damn good."
And carrying on.
-
Most people spend years training to lose weight or for aesthetic goals.
But how often do we actually stop and think about how our body is functioning right now?
How am I holding myself?
What's my posture like?
My balance?
My agility?
My flexibility?
My strength?
How well does my body actually move?And very few of us spend much time thinking about the body we want in twenty, thirty or forty years' time - and how what we do now will impact that future.
Because getting older doesn't mean we have to just accept becoming weaker, stiffer and less capable. We have far more influence over how we age than most of us realise.
So here, we start training for something much bigger than how we look.
Strength.
Muscle.
Balance.
Posture.
Bone density.
Mobility.
Longevity.And why becoming stronger may be one of the most important investments you ever make in your future self.
But we'll also start digging a little deeper into the training itself.
Making sure you're doing the right exercises for you. Really refining your technique. Understanding how hard you actually need to work. And learning how to progress your training properly over time.
Because it's not just about trying to look a certain way.
It's about being able to keep doing the things you love, for as long as you possibly can.
-
Throughout Built to Last, we've used the scales as a tool. They've given us useful information. They've helped us spot patterns, understand your body and see how it's responding.
But they were only ever one piece of the puzzle.
Because the scales can't tell us how much stronger you've become.
How much more energy you have.
How your clothes feel.
How much more confident you feel.
How much better you understand your body.
Or how different your relationship with food might feel compared with eight weeks ago.
And they certainly can't tell us whether you're happier or enjoying your life more.
So during Integrate, we're going to start stepping away from the scales and changing the scoreboard.
Instead of asking:
"What do I weigh?"
We start paying more attention to:
"What can I do?"
"How do I feel?"
"How am I living?"Your strength. Your energy. Your mobility. Your confidence. Your resilience.
The choices you make.
The things you're now capable of.
Your quality of life.
And the reason behind the goals you're chasing in the first place.
Because ultimately, they're the things we want to keep improving long after the number staring back at you from the bathroom floor has stopped being the main measure of your progress.
-
By now, you've changed a lot more than your eating habits, and we've spent a lot of time over the weeks paying attention to your body;
What it needs.
How it responds to things.
What makes it feel good.
What doesn't.
How you want to eat.
How you want to move.
And how you want to take care of yourself.
But eventually, there's another question worth asking:
What do I actually want all of this for?
Because how you look or what you weigh might be part of the goal. But surely good health should give you something more than that?
So in our final week, we'll start looking at what you actually want your health to allow you to do.
That might mean continuing towards a meaningful health or strength goal. Doing something physically you've never thought you could do. Trying something new.
Or it might mean making more room for fun, play, rest, nature, family and friends. Finding different ways to socialise, celebrate and spend time together that don't always have to revolve around food or drink.
Or simply enjoying where you are right now.
There doesn't always need to be another mountain to climb.
We'll look at what matters to you, why it matters and what you want to keep moving towards.
Not a massive list of goals. Not another twelve-week plan.
Just a clearer idea of where you want to go from here.
Because you've spent weeks building your health.
Now the question is:
What do you want to do with it?
One thing I do want to be honest about...
Strength isn't something you tick off in four weeks.
Health isn't something you finish.
Neither is personal growth.
They're practices.
And here's the important bit...
You’ve got the tools to keep doing this on your own.
For some of you, that will be enough. You might feel ready to take everything you've learnt and run with it.
Brilliant!
And some of you might just want a little longer.
More time to explore. More things to learn. And another four weeks of support, structure and accountability while you continue putting it all into practice.
So if everything you've just read has got you thinking:
"Yep... I want a bit more of this."
That's exactly what Integrate is here for.
Integrate is another four weeks, starting immediately after these eight weeks.
Starting Monday 24th August.
The cost?
£49 each week for 4 weeks
That's it. No ongoing commitment.
Just four more weeks to keep learning, exploring and putting everything you've learnt into practice, with me still in your corner.
But Integrate isn't your only option.
If you don't want to continue with Integrate but you'd still like access to the app and your programmes, you can stay for:
£6 per week
Cancel anytime.
You'll continue to have access to the app and your training programme, with ongoing programme access and updates, but without the additional coaching and check-ins.
Or perhaps Built to Last has made you realise you'd actually like something much more specific to you.
Your body.
Your goals.
Your training.
Your circumstances.
In that case, there's also...
1:1 Coaching
This is a completely different level of support.
You'll have personalised programming, a weekly coaching call, direct contact, form reviews, individual feedback and ongoing adjustments based on you and your goals.
If that sounds more like what you need, click below and we'll have a chat about whether it's the right fit.
Or if you feel you’ve got everything you need and you're ready to take what you've learnt and head off into the big wide world on your own...
That's exactly what Built to Last was designed to help you do.
There's no wrong answer here.
Continue with Integrate.
Stay with the app.
Explore 1:1.
Or take everything you've learnt and go and live your life.
The whole point of Built to Last was never to make you feel like you couldn't do this without me.
Quite the opposite.
So don't choose based on what you think you should do.
Ask yourself:
"What feels right for me now?"
And go with that.
And finally...
Whatever you decide from here, I just want to say thank you.
Genuinely.
Thank you for trusting me, for throwing yourself into Built to Last and for being part of this programme.
It's been so amazing watching you all change over these last eight weeks - and not just physically.
You've helped me learn, improve and continue shaping Built to Last into what I know it can become, and I'm incredibly grateful you've been part of that.
Whether you stay on for another four weeks, continue with the app, work with me 1:1, or head off and do your own thing... I hope you leave Built to Last feeling proud of yourself.
You should be.
This might be the end of Built to Last for some of you now.
But hopefully, it's only the beginning of what you do with it.
Thank you for being part of it.
Evan x