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 already feeling leaner, tighter, or more in control this week — good. That’s not luck. That’s structure working. And if you’re not feeling it yet? That’s normal too. Stay with it. Progress doesn’t always shout. Sometimes it whispers before it shows. 💡 A Reminder for This Week You don’t need: ❌ Perfect meals ❌ Insane cardio ❌ Extreme restriction You need: ✔️ Consistency ✔️ Movement ✔️ Sleep ✔️ Repetition Boring done well beats intense done once. 🧠 Read This Carefully Water weight drops first. Confidence follows. Fat loss comes next. Most people quit right before things start clicking. Don’t be most people. 🏁 Your Only Job Today Do one thing well: - Hit your steps - Train properly - Eat protein-first - Go to bed earlier One good decision creates the next. 👇 Check In Below Comment with ONE win from the last few days: - Steps hit - Workout done - Better food choice - Alcohol skipped - Earlier night Small wins build big momentum. I’m watching. I’m supporting. Let’s keep moving 💪

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

Today I’ll be finalising everything inside the coaching app, so you should receive your access link tomorrow or Tuesday. 📩 The email will come from Kahunus — I’ll post here to let you know as soon as they’ve been sent, so keep an eye on your inbox (and spam folder just in case). ⚠️ Important: Once you receive your link, please complete your questionnaire as soon as possible. This gives me enough time over the New Year period to build your plan properly. - Starting Monday 5th: please complete it ASAP - Starting Monday 12th: you have a little more time Thanks everyone — enjoy your Sunday and get ready to kick things off properly 💪🔥

Really glad to have you here. This space is built for real fat loss, real structure, and real accountability — not quick fixes or guesswork. Inside the community you’ll find: • Support and accountability • Clear guidance around training & nutrition • Motivation, education, and check-ins • A place to stay consistent and ask questions First thing to do 👇 Introduce yourself in the comments: 👉 Name 👉 Your main goal 👉 Home or gym training I’ll be active in here, checking in, answering questions, and keeping everyone on track. Let’s get to work 💪🔥