My main priority this coming week is getting everyone fully set up and ready to start. I’ll be sending out your coaching app links shortly so you can get logged in, complete your setup, and be ready to go. Once everyone is onboarded, I’ll start building things out properly here inside the community. You’ll notice the 📚 Classroom section at the top — this is where I’ll be uploading: • Plan walk-through videos • Recipe ideas & food prep guidance • Training tutorials • General support & education to help you get the best results I’m really looking forward to working with you all and building something structured, supportive, and results-driven in here. Let’s get started 💪🔥

If you’re feeling puffy, bloated, or heavier after Christmas — relax. Most of it is water weight, not fat. Here’s exactly what I recommend doing over the next 7–14 days to lean back out without extremes. 🔹 1. Pull carbs down (not to zero) For 5–7 days: - Training days → moderate carbs - Rest days → lower carbs This drops glycogen + excess water fast, without killing performance. 🔹 2. Drink MORE water (3–4L daily) Sounds backwards, but dehydration causes water retention. Consistent intake tells your body it’s safe to let water go. 🔹 3. Walk 10–12k steps per day Low stress, high return: - Burns fat - Flushes water - Improves insulin sensitivity This alone can change how you look in a week. 🔹 4. Lift weights 3–4x per week Full-body or upper/lower. Short sessions. Full effort. This tells your body: “keep muscle while dieting.” 🔹 5. Prioritise protein, avoid bloat foods Aim for 180–200g protein per day. Stick mainly to: - Lean meat - Eggs - Greek yoghurt - Rice, potatoes, oats 🔹 6. Reduce sodium (temporarily) Water weight ≠ fat. Limit: - Processed foods - Sauces - Takeaways Your body will flush water quickly once sodium normalises. 🔹 7. Cut alcohol (at least for a few weeks) Alcohol = water retention + fat storage + poor sleep. This alone makes a huge visual difference. 🔹 8. Sleep 7–9 hours Poor sleep raises cortisol → more water retention + hunger. Dark room. No screens late. Consistent bedtime. 🔹 9. Add a short daily sweat session Options: - 20–30 min incline walk - Light bike - Sauna (if available) Not for fat loss — for water drop + recovery. 🔹 10. Don’t crash diet No starvation. No detoxes. No insane cardio. That flattens you out and causes rebound weight. Aggressive but intelligent > extreme and stupid. ✅ What to Expect First 3–5 days: - Noticeable drop in water - Waist tightens - Face leans out Weeks 2–4: - Actual body fat loss - Strength mostly maintained - Sustainable momentum