Week 1 is nearly done - and what a start it’s been! Massive shoutout to all of you showing up, pushing through, and laying the foundation. The energy in here has been next level 🔥 Group call reminder: 6pm tonight. I’ll drop the link below 5 minutes before we kick off - keep an eye out 👀 Let’s push hard into next week (:

There is a considerate misconception surrounding the notion that a significant reduction in food intake is needed when adhering to a fat loss phase. Which at first thought sounds accurate, after all we have all heard someone say “to lose weight eat less, to gain weight eat more”. However, when we take a deeper dive into the caloric value and macronutrients of food, this is not always the case. To lose body fat you will need to take a hard look at your current daily or weekly average caloric intake. Then to ensure fat loss is achieved it is essential to reduce this intake or burn calories through energy expenditure (I would recommend a combination of both to create a total energy deficit), BUT you certainly don’t need to eat less volume. So how do we eat more and still achieve our dream physique ? Just keep reading. As a coach and mentor, I consistently encourage individuals to eat more micronutrients (fruit and vegetables) as well as ensuring they are meeting a high protein diet. Micronutrient rich foods will contain more fibre which is great for overall satiation and there are a large selection of fruit and vegetables that are significantly low in calories, meaning that you can load up your plate while keeping fat loss at the forefront of your meal objective. While protein will also assist with satiation as well as muscle gain/recovery. Note - Low fibre diets contain limited vegetables and fruits and therefore they often include small portion sizes of high caloric foods that are less satiating. Hence, you will never see me endorsing low fibre diets. Here are some examples on how you can eat more food while increasing fat loss in the process : - Instead of having a regular pasta and keeping it very simple have a low carb pasta that includes either zucchini, carrot, mushroom or all of the above. In turn I would suggest combining 50gs of cooked pasta with 150-200gs of vegetables instead of 100gs of solely uncooked pasta. An easy and tasty way to instantly make your favourite pasta dish into a low carb pasta.

Hey team! If you missed our live catch-up last Friday for the 6-Week Fat Loss & Fitness Challenge, no stress — the recording is now up in the Classroom! 💻🎥 Make sure to give it a watch so you’re fully up to speed and ready to hit the ground running this week. We covered: ✅ What to expect over the next 6 weeks ✅ Key habits for success ✅ How to get the most out of this challenge ✅ Q&A from the team Let’s lock in and make this your strongest 6 weeks yet. 💪Drop a 🔥 below once you’ve watched it!

In this episode, we sit down with Henry Ruehland, a medical professional who knows firsthand the challenges of working late-night shifts. Together, we dive into the often-overlooked consequences of night work on overall health and well-being. From the detrimental effects of poor sleep to the best strategies for optimizing rest as a shift worker, Henry shares valuable insights grounded in both personal experience and scientific research. We also explore supplements that can improve sleep quality, the long-term health impacts of disrupted sleep patterns, and actionable tips to help night workers thrive. Whether you’re a shift worker or simply interested in sleep health, this episode is packed with practical advice to help you rest better and live healthier. Henry is a Critical Care Senior Resident Medical Officer at Prince of Wales Hospital. Also a Conjoint Associate Lecturer at the University of New South Wales School of Medicine. He's a passionate surfer, and has also recently started working as a team doctor for Northern Suburbs 1st and 2nd grade rugby union club. Listen Now - Don’t miss this informative episode ! 🔗 To Full Episode - https://podcasts.apple.com/au/podcast/nerva-connects/id1745724292?i=1000668915157

I grew up playing AFL. From early on, I was told, “Get in the gym or you’ll never make it.”That kind of comment used to light a fire in me-and to be honest, it still does. So, I hit the gym. Got stronger. Got fitter. But somewhere along the way, I realised it wasn’t the footy field that gave me purpose... it was the gym it was health. Performance. Growth. Helping others chase their potential. That passion turned into a business. My first ever client? She was 50kg overweight, going through menopause, and had every reason to throw in the towel-but she didn’t. She lost it all. Her story still gives me chills. I kept going. Eventually, I was so busy with face-to-face clients… but something felt off. People were training hard but not dialling in their nutrition. I wasn’t satisfied. So, I pivoted. Took everything online. Backed myself.Then I made the best decision yet-I moved to the ocean, to the Gold Coast, where I could coach better, live better, and breathe deeper. And I’ve been with Olivia since we were little kids. 15 and 16 years old (yep, she’s the cougar 😂).We’ve been through some testing times-one of the hardest being our journey to have a child. I had zero sperm.She had a low egg count.We were told, “This may never happen.”But we kept going now… we have our beautiful girl. And everything is sweeter because of the struggle. My values are simple:Help people feel genuinely good in a world that constantly tries to drain you. If losing fat makes you feel better-let’s go. If you need someone in your corner to talk to-I'm here. If you want to learn-I'll study with you. Right now, I’m the happiest I’ve ever been. But this only works if you’re in it with me. My biggest goal? Grow this community into something we’re all proud of. A place where you’re heard. Supported. Seen. So tell me… what’s your story? Nothing’s TMI in here. Let’s go deep. 👇 @Sam McMahon @Michael Sharlassian @Michael Fletcher @Anum Qazi @Bhavya Nanjundappa @Domenique Elfar @Lisa Prentice you're up first.