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?

Alright, my goal for the week is to maintain muscle mass and strength while leaning out a little bit. Currently, I’m weighing in at 80 kg, but I’m aiming for around 76.5-77 kg with around 8% body fat over these next four weeks. Here’s my approach: - 8,000 Steps/Day – I’m easing back into the step game. Haven’t been as active lately, but I’m ready to build up my daily movement! - Training with Lower RPE (Rate of Perceived Effort) – “This week, I’m focusing on lifting but dialling it back a little to avoid burnout. I want to build strength but at a realistic/fun rate. - 2,700 Calories/Day – I’m starting with a slightly larger calorie deficit to kickstart some fat loss, but staying on point with whole foods and enough carbs/proteins to maintain quality tissue. - Focus on Strength & Fun – The goal is to keep it fun and progress, not stress! I’m focused on strength while keeping the workouts enjoyable and challenging. It’s all about building strength, keeping muscle, and making sure I don’t lose the fun along the way. Let’s do this! 🔪

You’re eating “clean,” hitting the gym, and maybe even doing some cardio-but the fat isn’t budging. Frustrating, right? It’s easy to think “I just need to eat less and train more”-but that’s not always the answer. Here’s what might actually be stalling your fat loss: 🔹 You’re Overestimating Your Deficit - Just because you “feel” like you’re eating less doesn’t mean you’re actually in a calorie deficit. Hidden calories add up fast! 🔹 You’re Relying Too Much on Exercise - Training is great, but it’s not the magic bullet. Fat loss is mostly about nutrition, not how many calories your watch says you burned. 🔹 You’re Not Eating Enough Protein - Protein keeps you full, maintains muscle while dieting, and even burns more calories during digestion. If it’s too low, hunger and muscle loss can make fat loss harder. 🔹 You’re Not Managing Stress & Sleep - High stress and poor sleep disrupt hormones that control hunger, cravings, and fat storage. If you’re always tired and stressed, fat loss can slow big time. 🔹 You Expect Progress to Be Linear - The scale will fluctuate daily due to water, carbs, and hormones. The key? Trends over time. If you’re stressing over every scale change, you’re missing the bigger picture. 🔥 Now Over to You! What’s been your biggest fat loss struggle? 👇 Drop it in the comments, and let’s troubleshoot together!

Here are 3 great tips to come from today team 🚀

Intermittent fasting (IF) involves cycling between eating and fasting periods: Popular fasting windows: 16/8 (fast for 16 hours, eat during an 8-hour window). IF can aid with fat loss and improve insulin sensitivity, but it’s not magic. Focus on overall caloric intake and food quality during eating windows for best results 😊