Hi guys, just thought I would share an insight I have recently gained on the importance of nutrition in contolling your weight. Like a lot of guys, up until recently, I wasn't paying much attention to what I was putting into my body. I always had the attitude that I should eat what I want, and exercise will keep the pounds off. If ever I felt I was getting a little heavier, I would simply hit the gym a little more, or get some extra cardio in, to shift the weight. While this worked just fine in my 20's and 30's, it became easier to stack on the pounds and harder to shift them in my 40's and (gasp!) 50's! Diet is the key folks!! By concerntrating more on what I am putting into my body, I have noticed a change - especially as I have just had knee surgery, which really put the brakes on my usual gym routine while I am recovering. I have been making sure that I start the say with a healthy breakfast - fruit and healthy protien-rich cereals with yoghurt, and backing this up with a healthy lunch - fresh salads, sushi; less carbs and sugar. I've been trying to drink more water during the day also. By doing this, I have more sustained energy during the day, and it is way easier to control my weight. I am not looking for sugary snacks to prop up my energy levels during the day. Previously, after starting the day with a bowl of sugary cereal, I would be hungry again by the time 10:30 rolled around. Not anymore. If your goal is to trim down, and you find the exercise alone isn't doing it, try making a few small changes to your diet, and concerntrate on putting more good healthy food into your body. It's working for me, and I am sure it will work for others that are in the same boat.

Good morning fellas, Going to do something a little different this weekend. I'm bringing on my first ever client that took a bet on me and talk about his journey so far. I think for the most part we are just going to be having chats, and if there are any questions on fitness and nutrition specifically. We're going to talk pretty much about that for an hour. So load up your questions here and we will get to it. Fil

Hey fellas, It's been a while here but getting back on track here after a bit of a forced break. I hope everyone is crushing it! It definitely feels like this year has absolutely flown and there has never been a better time to write out some fresh goals / vision board or whatever it is that gets you going. This year I have quit my job, moved abroad, come back to take some new opportunities and start a new life here in Sydney. None of this wouldn't be possible without the blueprint that I have been living by. It just goes to show that if you turn up, take action and try and improve in all fields it's a matter of time before you start stacking wins just like Antonio down here! I am now working on another manual / blueprint but it's going to be able to help a lot of people so stay tuned for that, will be finished in a couple of months so all the OG's here will get it here before anyone else does. Anyways, I hope you're all crushing it! Any feedback to make this better is always welcome, put your inputs here and I will definitely address it. Also remember you can always use your invite link and send this blueprint to people that need it and I will give you back a little thank you in return. (think its at 30%) Take care lads! Fil