Who else doesn’t feel ready for the week until meal prep is done 🙋🏻‍♂️ @Lachy Sawtell

Hey team! Everyone’s welcome on this week’s call - whether you’re part of the challenge or not. I want to see as many of you there as possible, and I’m ready for all your questions, so bring them on! We had 7 and 6 people on our last two calls… Let’s beat that this time and show up in full force. Together, we grow stronger. 💪 Comment below, if you will be there. Note - I will share the google meet call link here at 530pm on Friday :)

Hang out with 2 quitters…You become the third. Hang out with 2 drinkers…You become the third. Hang out with 2 complainers…You become the third. Hang out with this team…You make change. This is a reminder that your environment is either pulling you forward or holding you back. The people you surround yourself with subtly influence your standards. Without even realising it, you start to match their energy, their habits, and their expectations of what’s “normal.” That’s why this space exists. To raise the bar, to challenge the norm, to help you choose growth, not comfort, to make change to and sustain it. So if you’re reading this, take a second to check your circle. Are they dragging you back… or moving you forward? Keep showing up. Keep learning - you're in the right room 👊

When it comes to dieting, we often don’t want to let go of the things we love. The things that got us to the point in which we now need to make the decision to adjust our lifestyle to improve our health. As a coach, the two that stand out the most are soda’s and beer. So, which one is better for you? If we are being honest with ourselves, we know that neither of them do anything to enhance our health. However, as they now have low-carb options, we are able to continue to enjoy them without jeopardising our weight loss phase. Let’s talk soda’s and what type of soft drinks are good to use in a low carb diet? Firstly, I think it’s a no-brainer but we need to steer clear of any soda’s that contain mass amounts of sugar. Not only do these boast extremely high calories but they also negatively impact our overall physical and oral health and have addictive properties. For example let’s look at Coco-cola. While most sodas do not contain raw sugar or palm sugar, they do contain sugar syrup. A normal 600ml bottle of Coco-cola contains 64 gram of sugar. To put that into perspective, if we look at how many grams of sugar are in a teaspoon (4g) a 600ml of coke has 16 teaspoons of sugar! Can you imagine putting 16g of sugar in your cup of tea? Thankfully, these full-sugar soda’s often have a ‘diet’ or ‘zero-sugar’ alternative. So, if you are thinking ‘will diet coke or coke zero effect in a low carb diet?’ The answer is no, they will not impact your total daily calories and can be consumed while on a low carb diet without the need of tracking. However, if your health is of greater importance to you than the speed in which you are losing weight (as it should be!), healthier alternatives to coke no sugar such as Kombucha or flavoured sparkling water should be your first choice. While sparkling waters are often free of calories, kombucha is not and therefore should be tracked. However, kombucha has an abundance of health benefits such as probiotics, antioxidants and other bioactive compounds which support great health.

Just a quick update from me-today marks day 23, and I’ve got to be honest: I’m feeling tired, hungry, and struggling to string a sentence together. The biggest challenge so far? No meals out for almost three weeks (okay, one meal to be factual). But please, don’t let this effect your mindset. Food is just food. The more we shift focus to things like hitting steps, enjoying a coffee, surfing, or any hobby outside of food-the easier and faster your dream outcome will come to life! I’ve got one more kilo to go... 4kg of fat loss is within reach, and it’ll be an incredible achievement. Just know you’re not alone in this. I’m right here with you, walking the walk. Dieting isn’t forever, but it will be if you don’t dig deep and embrace discomfort. Hunger is healthy to experience. Tough sessions now will pay off big time when food increases again. Let’s embrace this chapter and come out stronger with each sunrise.We’ve got this 💪 Your biggest fan - Coach @Domenique Elfar @Megs White @Michael Fletcher @Michael Sharlassian @Sam McMahon @Alex Jalloh @Amanda Wilson @Camille Kwine @Dean Kellt @Muhammad Rehan @Georgia Mooney @Jesse Mcard @Josh Hay @Jai Barton @Lauren Murphy @Lisa Prentice @Nathan Parrott @Pavan Kottu @Sam McMahon @Livy Sawtell @Anum Qazi @Chiru Adapa @Chelsea Davis @Renee Morgan @Livy Sawtell Your biggest hardships with dieting?