🏋️ But seriously, how long can you hang for? Next time you’re at the gym or have access to a bar, try it and come back and comment here to let us know! 🌞 This image was taken during our Fitness & Embodiment Retreat in Crete, during our ‘fitness test’ workout. The maximal hang is one of the many tests! I include a fitness test workout during our retreat for so many reasons: 💪 It’s great to be challenged physically & mentally alongside a positive & supportive community. 📊 It’s great to know your current baseline, so that you could re-test to monitor progress. 🏃‍♂️ It’s great to spot strength & weakness, since the tests cover, cardio, strength, core etc. 🧊 It’s a great light-hearted and fun ice breaker for the group. ⚔️ It’s great to activate a sense of competitiveness with yourself & others, and overcome the challenge together, creating a shared experience and bond with the group. What are the other tests? Haha you’ll have to come on the retreat to find out! FITNESS & EMBODIMENT RETREAT 🏝️ September 2025 ⛔️ FULL - Join waiting list 1-8 June 2026 ✅ OPEN 1-8 September 2026 ✅ OPEN We are taking applications now so get in touch or apply via the website - linked in my bio link. Myself & @Yorgos Karamalegos are so excited about meeting you and having another transformative week.

May was a🎢 …. The monthly camera roll dump always surprises me, like wow did all of that happen in a month! It’s actually quite a nice little reflective process I’ve created for myself. To take pics through life and then look over them each month. (Not sharing them all here obvs ☺️) But yeh it’s felt like a rollercoaster. From Reiki training, to acting in multiple projects (hence the moustache & side burns 😆), to being of service to you with my app, to having a lot of fun being a father! And everything in between!… But whilst there are times in our life that feel crazy, and other times that feel calmer - it’s also important to realise that our perspective is what creates our experience of reality. If our thoughts are about how busy we are, and that we have no time for anything, and we’re always in rush or stressed, then that is the experience our mind will continue repeating, and will find evidence for. Whatever is happening in our external world, remembering to connect back to gratitude, trust, and to the stillness within - is an important place to start when switching our perspective to one of peace, love, calm, joy, abundance, health & happiness. It’s a daily practice. This has been a major tool for me at the moment whilst I’m juggling a few plates… 🤣 Love & health to you my friend ☺️

MAY WORKOUTS💥😄 I have ONE message for you. You’ve heard it before, you’ll hear it again… It’s very important to keep remembering… Don’t wait for the perfect moment. It doesn’t exist. Just keep showing up. Amongst the chaos. It’s taking action consistently that helps you make progress. And progress happens when you stop waiting for perfection. THIS is what May felt like for me. But I did all that I could to not let go of my own health, fitness & wellbeing. When honestly it could have been so easy to, with what my life is filled with atm! But I’m here in June, not perfect, but grateful for having shown up for myself when I could. Lotsa love & health 💙💫💪 ——— Let’s have a great summer ahead! ☀️ The 30 DAY SUMMER CHALLENGE is now in my app - for both home and gym training. Download my app @alexcrockford.app and start the challenge with me ☺️ I’m on day 3 of the gym version! Link in bio, or just search ALEX CROCKFORD in your app stores.

🔥 The 30-Day Summer Challenge Is Coming 🔥 Starts June 2nd in the ALEX CROCKFORD app @alexcrockford.app This is your chance to feel your best this summer - stronger, leaner, more energised, and more confident than ever. The 30-Day Summer Challenge includes: ✔️ A full training plan for both Home or Gym ✔️ Full length - follow-along workouts in Coach Mode ✔️ Nutrition & lifestyle guidance to fuel your results ✔️ 1-1 coaching support and access to a community of likeminded people Whether you’re starting fresh or getting back on track, this challenge is designed to help you show up for yourself - and feel proud doing it. 💥 New to the app? Get 50% off your first 3 months now! Jump in now and get full access to the challenge and everything the app has to offer. Let’s make this your strongest summer yet. Let’s go! Click link in bio or just search ALEX CROCKFORD in your App Store. Challenge will show up from Monday 2nd June!

Benefits of the COLD 🥶 It might not look like it, but this water is cold!!! It’s in Crete where the fresh mountain water runs down the river and meets the sea. COLD immersion increases our metabolism, burns fats, strengthens our circulation, and reduces inflammation! But in addition, it activates our mind and body and energises us! That’s why myself & @Yorgos Karamalegos include this in our FITNESS & EMBODIMENT Retreat in Crete, and every time we do it, we approach the challenge as a group and overcome it together, feeling AWESOME! Last week we announced that our September 2025 retreat is fully booked, BUT we have just announced two NEW retreat dates for 2026! 1-8th June 2026 1-8th September 2026 Applications are already coming in so if you’d like to come, get in touch or head to the website and fill out the form. Link in bio! 📷 @calum.huntington

7 month DadBod 😆 But I’m not gonna lie, it’s definitely harder. I remember so many comments over the years from dads saying ‘oh you just wait until you have kids, then your physique will fall apart’ - but to be honest I still see it as no excuse. Yeah I get less sleep. Yeah I have less time for the gym. And yeah priorities are massively squeezed. But this lifestyle is built upon habits, and when things get hard and life changes we fall back on our habits. So, from here on out, why don’t we all start a new standard for dad bods for all the dads? And I’m not just talking about the physique. I’m talking about guys who know that being fit, being healthy and being well physically & mentally is essential for showing up and being the best version of ourselves, so that we can be the best person possible for our children, our family and the world as a whole. We need to be strong, we need to be energised, we need to be disciplined, whether we’re a dad or not. This is essential! On a side note I am working on my goals towards gaining a few kgs of muscle back. It’s a process haha. It’s working and I’ll keep you updated. My lifestyle (sleep 🤣) is far from optimal, but we keep moving forwards without giving up, and that’s what it’s all about. If you want my help… you know where to go! @alexcrockford.app ☺️🙏❤️💪💫

They say the first step is the hardest part, but I disagree. Showing up consistently is harder than day one. You see, getting started is one thing but following through for a long period of time is something else. So why do people start and then stop? Well, maybe they didn’t see results quick enough, motivation stopped, and the changes made just weren’t sustainable. So then, how can people truly find consistency? I know it’s cliche, but it needs a lifestyle change, a shift in mindset. If you are someone that has tried and failed over and over again - have you truly accepted the fact that you will need to make deep, real changes? The paradox is all of this could feel overwhelming and prevent ‘day one’ ever happening again, so I actually - big changes can begin from small actions, but guess what? Small actions need to be repeated and become your new true behaviour. Once this new behaviour is embedded into your identity, you can shift your attention onto a new habit change to build, for example focusing on sleep before exercise, or diet before mindfulness. But the simple but meaningful act of acknowledging that it is a lifestyle change will set you on a course for long-term consistency Get out of the habit of short term, quick wins and shortcuts because you try, you full off, you try and fall off and get nowhere. Sound familiar? Become the healthy, fit and well person you deserve to be and show up for yourself. @alexcrockford.app ☺️🙏💫💪

UPPER BODY MUSCLE with No Equipment - Let’s GO 🚀🔥 First try to master the technique of these exercises, and then after that you can simply put these exercises in a circuit of 40s work, 20s rest x 3-5 sets! Big upper body session! 💪 To make exercises EASIER don’t forget to keep your knees on the floor or try holding positions. It’s better to keep going rather than give up or injure yourself, so make it work for you and with what level you are. And remember that if you want to workout WITH me in full length, follow along videos then go to my YouTube channel or download my app! It’s time to feel confident. It’s time to be strong. It’s time to be healthy. It’s time to be fit. It’s time to be your best. It’s time to Show Up For Yourself. Www.alexcrockford.com Or click link in bio

The ONLY app you need to get fit and healthy! I’ve been doing the 30 Day Summer Challenge - Gym version and this week went pretty well! 4 structured gym sessions and the other 3 days have been cardio, active recovery, stretching and hitting the 10k+ steps. Just trying to get the basics done! I’ve actually just arrived in Spain for a week so I’ll be continuing the challenge and balancing holiday vibes… 😁🍻🍦 I also thought that in the past I would go on holiday and feel worse afterwards, but this year I really want to come back feeling better. Which mean listening to my body, resting, relaxing, eating to fuel my body with goodness and moving my body joyfully. Let’s see 😄 or shall we sea? 🌊🤣 Anyway… keep going everyone that’s using my app! 📱 But if you’re not currently using my app to get fit and feel awesome this summer, then start now with 50% OFF 3 months! £6.49 per month is crazy!… link in bio 👊 Show Up For Yourself

This is essential! 💥 One of the most important habits to build & practice is PROGRESS over PERFECTION. The action of SHOWING UP FOR YOURSELF even when the circumstances aren’t perfect, and even when the results aren’t going to be perfect. Over time, this habit actually creates a very solid & sustainable lifestyle. Perfection doesn’t exist, and if you wait for it then you’re just creating an excuse that won’t serve you in the long run. It keeps you stuck & stagnant without moving forwards. Taking action, creates results! 👍 This is what my brand @alexcrockford.app and is built on, and how I live truly helping people transform their lives. If you’d like to work with me and use my app then sign up with 50% off 3 months now. Go to @alexcrockford.app or click link in bio.

Day 14/30 💥 SUMMER CHALLENGE! Today I was just talking to my app community in our weekly check-in about the role BELIEF has on our goals. I spoke about the relationship goal setting and belief has, and that if we have a goal that we don’t believe we can achieve, then it has a negative impact on our ability to achieve that goal! If after some self reflection you realise that your goal is too high, or too far away that it actually creates a lack of belief, then it’s a good idea to reduce the goal to something you truly believe. Make it realistic, achievable and exciting! Achieving our goals and manifesting our dream lives is all about momentum. And building positive momentum can begin by collecting small wins, which increases our self belief and sends us on the trajectory of our goals. This is a paradox to the idea of dreaming big and having massive goals. Which is why it’s important to have a sensitive connection with ourselves and what we really believe in our subconscious, so that we can focus on the types of goals that serve us in each moment - big or small. Whether this is about your fat loss journey, muscle building or relationships, business, career, money etc it’s useful to consider. What do you think? —— Anyway, that’s another week of workouts in the @alexcrockford.app ! If you’re using my app then make sure you join us every week in our zoom check-in on Mondays 6pm U.K. time! Linked from our private Facebook group or DM me and I’ll send it 😄👊 Have a great week! Keep showing up for yourself 😄💙💪💫

35 birthday burpees! 🎁 Will you join me in my annual tradition? 😄 Thank you so much for all the birthday wishes today, I really appreciate every single one of you for your support, love & positivity ☺️💙🙏 Happy Father’s Day to you fellow dads out there too ☺️ I’ve spent the day in the park with the family having a nice picnic and games 🎾😄

It’s GEMINI season baby! ♊️ You know what that means? It’s birthday time soon!… Do you know what would make me happy for my birthday? 🥹 To know that my 2025 calendar is inspiring you every day for the rest of the year! So if you haven’t already, order a calendar for yourself or a friend. Linked in my bio link! Thank you so much!!! 😜 ☺️🙏💙💪

This is what this week’s training looked like in the first week of the 30 Day Summer (Gym) Challenge! The structure of the challenge is this: 1 - Strength 2 - Cardio or HIIT or circuit 3 - Core / abs 4 - Rest or cardio or active recovery 5 - Strength 6 - Rest or cardio or active recovery 7 - Rest or cardio or active recovery X 4 weeks + 2 extra days! I designed this challenge to be achievable but inspiring, and ofcourse to deliver great results!! To LOOK & FEEL amazing this Summer! You can do it! 😄 Included in this challenge is an home or gym version, access to my entire app, nutrition guidance, 1-1 coaching & a community of thousands! There is 50% off for 3 months if you’re new. That’s £6.49 per month…. I mean!!! 🤯 Just go to @alexcrockford.app / link in bio and download the app to get started! Or click https://app.alexcrockford.com/link/store Keep showing up for yourself everyone, we’re on a journey of self development & discovery 😄👊💙