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Hello and welcome to Chasing Excellence, a show about chasing, what truly matters. My name is Patrick

Cummings. Thank you so very much for joining us this week.

We've got something we've never done before.

We've got something a bit special over the last, let's call it five to six months.

Ben and I have been having a series of conversations here on the show about how to get

into the best shape of our lives.

We've done four full episodes that go from concept to

concept to concept. And I thought as we were wrapping up this year, it would be a fantastic

opportunity to put all of those conversations into one extended episode, one special episode,

so that you can go from the beginning all the way to the end without

having to do too much clicking around. So that's what we've got. We're going to start by examining

how just three hours a week can transform your fitness, exploring the fundamental framework for

sustainable training. From there, we're going to dive into the concept of intentional intensity,

learning why maximal effort is not always the answer. We'll then see how this plays out in real-world

training scenarios and then followed up by a detailed breakdown of the nine essential components

that make up a complete training program. So whether you're starting your fitness journey or

looking to optimize your current training, this guide hopefully will provide you with the knowledge and framework needed to train effectively and sustainably.

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