PERSONAL TRAINER BELROSE - Blog

6 Useful Tools That Make Weight Loss Easy

Sat, 10 Jul 2021 14:00:00 GMT

We know the number one factor that dictates whether we lose, gain or maintain our weight is calorie intake. Not the time of day we eat, not the time we consume food around training or the TYPE of food.

We must be burning MORE calories than we consume to lose weight. This has been proven time and time again.

Weight loss is simple, but not easy. If it were, we'd all be at our best.

However, there are useful tools out there that make it easier.

In this article, you'll discover 6 useful tools that make weight loss easy.

Whilst dieting (when I say dieting, I mean a period of losing body fat), I encourage my clients to fit as much food into their day, whilst REMAINING in a calorie deficit.

We don't need to eat less FOOD to lose weight, we need to eat less CALORIES.

For example, getting 20g of carbohydrates from broccoli will require a LOT of it compared to getting 20g of carbohydrates from sweet potato.

You see, I love food.

I'm a bit of a food nerd.

I love reading food labels and trying to fit as much food into my day as possible.

Why?

Because it's fun, challenging and it sure beats eating chicken and broccoli all day, right?

I used to eat super 'clean' Monday to Friday, only to binge all weekend because I 'deserved' it.

How times have changed.

I'm about to lay out a few tools and essentials that helped me not only lose weight for the LAST time, but combat my binge eating to create a sustainable, healthy lifestyle.

In fact, I recommend all these tools to my clients as it helps to build their own sustainable habits and succeed in this journey called life.

If there's one thing I want you to take away from this article, it's a new tool to add to your kit.

I hope I can inspire you to change one thing in your life and help you create the same successes that myself, and my clients have every day.

#1 – MyFitnessPal

Probably one of the most famous titles in this industry.

Now, although this is not essential, I do highly recommend it if you really want to nail fat loss.

MyFitnessPal is a fantastic tool to track your calorie intake and create consistency.

Consistency is a huge factor when it comes to seeing long term results.

Another benefit of MyFitnessPal is it helps us create self awareness of what we're eating.

We can assess how we feel on certain days based on how many calories we consumed plus we can really hone in on how certain foods effect our body.

For example, I've had clients ask me why they were tired on certain days. Because they tracked their intake, I can identify certain links that may lead to tiredness eg, lack of carbohydrates on that certain day.

Don't like MyFitnessPal? Use my FREE food tracker tool...

#2 – PB2 Powdered Peanut Butter

If you love peanut butter, PB2 is your best friend.

This packs all the flavours of peanut butter, minus the calories.

I add it to smoothies, porridge, pancakes and general cooking. It's easy to track and easy to fit it into your daily intake.

PB2 information: Per 2 x tablespoons
Calories (45)
Carbohydrates – 5g
Fats – 1.2g
Protein – 5g

Regular Peanut Butter Information: Per 1 x tablespoon
Calories (120)
Carbohydrates – 1.8g
Fats – 10.4g
Protein - 5g

Huge difference.

You'll save yourself a whopping 75 calories per serve swapping peanut butter to PB2.

#3 Pumpkin Butternut

I dont know why sweet potato gets all the wrap.

Pumpkin butternut is the real MVP!

If you truly want to fit more food into your day, pumpkin butternut is the go. It pairs well with literally any food and is great in a salad.

Why am I raving about it? Check out these numbers...

Pumpkin butternut – 300g (raw weight)
Calories – 135
Carbohydrates – 22g
Fats – 0
Protein – 3g
Fibre – 4g

Sweet potato – 300g (raw weight)
Calories – 258
Carbohydrates – 60g
Fats – 0
Protein – 5g
Fibre – 9g

As you can see, for a lot less calories, you can eat MUCH more pumpkin.

Whilst losing weight, pumpkin is always a go to veggie! Try it for yourself and let me know how you go.

#4 Spud Lite – Low Carb Potato

Yes, this does exist and it's amazing.

For a whopping 250g of this potato, you'll meet only 22g of carbohydrates.

Try using this when making a jacket potato or a potato salad to seriously reduce your calorie intake without sacrificing food.

Here's how it stacks up:

Spud Lite Low carb potato – (250g raw weight)
Calories – 124
Carbohydrates – 22g
Fat – 2g
Protein – 4g

White potato – 250g (raw weight)
Calories – 218
Carbohydrates – 50g
Fat – 0g
Protein - 5g

I use Spud Lite potatoes when making chips or potato salad.

#5 Sugar Free Soft Drinks

SHOCK HORROR! These are actually okay.

You didn't gain fat drinking Coke Zero, you gained fat from consuming too many calories over a period of time.

Every one loses their minds when I tell them I drink sugar free soft drinks.

It MUST be full of preservatives they say...

Yes I was actually told this - “Drinking sugar free drinks sends a signal to your brain and makes it think it's real soft drink and therefore the body reacts in the same way”.

**Sigh**..

Sugar free soft drinks are FINE!

Seriously, if you drink three cans of full sugar coke per day, and then switch to coke zero, wouldn't you say thats a better option?

I'd say so.

Sugar free drinks are a perfect mixer, too.

Try mixing Vodka with a sugar free lemonade. Same taste, half the calories.

Your bum, hips and thighs will thank me.

This study, along with many others, proves no evidence to support an association between aspartame and cancer in any tissue.

"The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener"

#6 Consistency

Want to know the BEST food plan out there right now?

The one you can stick to day in, day out for the rest of your life.

What you can do consistently, every day is what matters most.

Can you do what you're doing now forever?

Yes?

Great, but are you getting the results you want?

If yes, keep doing what you're doing.

If no, decide what you want to change.

Start with the basics, do them consistently first, and make adjustments from there.

If you loved what you read in this article, please forward on to any one else who you think will benefit.

Of course, please don't hesitate to email me back or leave a comment.

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Aidan D'Arcy - Personal Trainer Belrose

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About the author

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 20kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

How Online Coaching Works & 5 Reasons You'll Want It

Fri, 09 Jul 2021 14:00:00 GMT

Online coaching or 'online personal training' is powerful. It gives you the flexibility to workout when it suits your schedule whilst being kept accountable to your goals by your very own coach.

Better yet, you don't need the hassle of waiting for your personal trainer to have an available time slot to see you.

This means your results are on tap - your coach is always only a message away.

In this article, I'm going to share with you how online coaching works at The Body Transformation Academy and 5 reasons you'll want it.

How Online Coaching Works...

The truth of the matter is, online training is way more convenient for most people.

It’s more flexible.

It’s more affordable.

And as their coach, I'm able to be more responsive to my client's needs.

You see, in this day and age, we're incredibly time poor.

Am I right?

You work so hard at keeping every body else happy, that you struggle to look after yourself.

You have limited availability and are often pulled in all different directions.

Sound familiar?

Unfortunately the first thing to take a hit is quite often your health.

So, we strategically mapped out a system where we could help busy professionals, like you, achieve phenomenal, life changing and sustainable results without the need to be fitted in to a trainer's schedule or even be a member of a gym.

In other words, your results aren't effected by when we're available.

Or better yet, it's lockdown proof.

Stuck in lockdown? Gym shut again? Are you travelling interstate?

No dramas, being coached online is unaffected and your results continue.

Online coaching allows us to help you focus on all the important factors that influence your overall health, like your nutrition, mindset and even sleep.

How?

Well, we know the healthier you are, the more energy you'll have to make productive decisions at work and also in your family life too.

This includes (but not limited to):

Ongoing nutrition coaching so you know exactly what to eat, how to shop & read a food label, and how food impacts your body.
Regular goal setting so you know what direction you're heading in and why. You'll always have a sense of direction which is key to your success.
A focus on mindset to ensure your actions reflect your thoughts. If you have negative self talk, how will you succeed?
Accountability to help you take action towards your dream body. No point having all this knowledge without putting it into action, right?
Powerful habit building & lifestyle engineering so your results last a life-time.
Effective exercise programming so you're spending less time in the gym, and more time with your loved ones (yet still yielding the same results).
Sustainability so you can keep the results you work so hard to achieve.
Support & motivation to keep you on track when life gets in the way.

You don't even need to live locally to me.

We've worked with clients all over Australia and around the world including New Zealand, Europe, UK, USA and even Africa.

We achieve these incredible results using our unique 3-step method show below:

5 Reasons You'll Want Online Coaching...

1 - Workout When It Suits Your Busy Schedule

You exercise on your terms, when your lifestyle allows you to.

Back to back meetings? No worries, workout when it suits you.

Don't like mornings? Too easy, workout in the evening.

No time for the gym or your gym closed? No sweat (pun intended), we'll write you a program for your home.

The point is, your program is bespoke to you and your lifestyle.

This builds the sustainability required for a healthy lifestyle.

No longer are your results effected by a trainer not being available at your favourite time slot.

Maybe you're thinking - "But my trainer pushes me harder than I would myself in a 45 minute session".

I hear you. And it's definitely easier to be kept accountable to a workout intensity.

But let's crunch some numbers...

If your goal is fat loss, and you see a trainer for 2 x 45 minute workouts a week, here's how little impact it has on your results:

There are 1440 minutes in a day and 10,080 minutes in a week.

2 x 45 minute sessions = 90 minutes a week

This means only 0.89% of your week is with a trainer.

(Even less if you do 1 x session per week).

It's up to you to keep yourself accountable outside those session times, or your workouts are wasted.

Online coaching allows me to be with my clients 100% of the time - especially in those key moments where it matters most.

My client's results are no longer impacted by when I'm available or not. I can keep them accountable where it counts, like eating habits and mindset.

2 - You're Kept Accountable To Your Goal - The Weekly Update

Every week, our clients submit their updates using a simple form.

This allows them to reflect on their progress, pinpoint exactly what needs to change and to gain clarity moving forward.

It's a powerful tool for accountability and self-awareness.

When seeing a trainer face to face, you generally say what pops into your head first and avoid confrontation. But when you take the time to sit down and reflect, you uncover what needs work, and where your barriers are.

As the questions are answered, you're coached into making the correct decisions moving forward, helping you understand what you need to do to get the results you need, for good.

Once the form is submitted, you'll have a 1-1 call with your coach where you'll receive tailored feedback and updates to your program where necessary.

You and your coach work together, every step of the way to ensure you're on the right track and moving towards your goals.

Your coach will explain why, how and exactly what you need to work on in the week ahead.

You know exactly what's working and why, to keep motivation levels high, and your time effectively used.

3 - You See Results Every Week

How rewarding is it when you can see physically see the results from all your hard work?

What gets measured, gets managed.

Every week, we update your results tracker for you in your very own online training account.

It's here where you'll see your measurements trending downwards on a chart, boosting your motivation.

Measurements help us make targeted, precise decisions on what direction we need to head moving forward (like a compass).

You'll see the bigger picture and understand why results may not be linear, leaving nothing to chance.

By seeing measurements change every week, you feel safe knowing what you're doing is working which encourages you to continue making those small changes every day toward success"

4 - Proven Results - Full Access To The Experts

Fat loss is simple, but it’s not easy. It can be an emotional time and if you’re not in the right headspace, or don't know where you're going, nothing will happen.

Fat loss in not a linear progress either and, at some point, you WILL hit a snag. Life always throws us curve balls.

You must be able to identify your own emotional triggers and change the way you view food and exercise.

You’re missing out on huge progress if you don’t learn how to eat, measure results, exercise effectively and change your habits.

This is exactly what we focus on at The Body Transformation Academy.

You have full access to experts that have proven results to help you get the results and body transformation you deserve.

You see, when you invest in yourself you can continue to give to others. Investing in your health will have you improve every aspect of your life.

You’ll make better decisions at work.
Your energy will surge to keep up with your kids.
You’ll experience more pleasure in the bedroom (seriously).
You’ll feel amazing.
You'll love what you see in the mirror.
You reduce your risk of long term health diseases such as diabetes, high cholesterol and blood pressure issues.
You'll feel in control & vibrant.
You'll be happier around your partner.
Friends and family will notice your transformation.
You'll get out of bed every day with more purpose, drive and motivation.

All from investing in your health.

With online coaching, you're not bound by time.

You have a coach, on tap, when you need them.

You have all our services, tools and the support needed for lifelong results starting from only $4.75 AU per day.

We've distilled everything you need for long term fat loss into tailored packages to suit your budget and needs with a dedicated coach to help you achieve your goals.

The Fit Mum Academy <--- Tap here if you're a Mum to find out about our New You online transformation program specifically tailored to busy Mums.

Alternatively, you can find out more about our online programs by clicking here.

I have lost 17kg and 17cm around my waist since starting online with The Body Transformation Academy. I have been out to dinner at a restaurant 13 times, out to lunch 10 times, gone to 3 cocktail parties and entertained at home 5 times.

Aidan has shown me that I can still lose weight and continue my very food oriented lifestyle."

5 - You're Guided, Not Forced

Think of us as the bumper bars on a bowling alley.

You bowl the ball toward the pins (take action toward your goal) and we guide you in the right direction, all the way until every single pin is knocked down.

We prevent you from straying off track by keeping you accountable and being there when you need us.

Together, we achieve every single goal.

Our promise to our clients is we'll always work with them, never against them.

What we mean is, we guide them into making the correct decision and we never force them to eat or do something that they don't want to.

That's the best thing about online coaching, it completely revolutionises the whole personal training experience.

With online coaching, my clients can get what they need, when they need it, how they need it, and at a rate that’s actually more affordable than the conventional way.

Just a handful of results from our online program...

Working with The Body Transformation Academy online made me realise that I didn't have to go on a strict diet to lose weight.

They worked WITH me and my needs to achieve my goals. They taught me the importance of tracking my food and making note of my calorie intake.

Staying consistent was an important element of my weight loss journey. The BTA helped me to stay on track especially when I fell off the rails.

I would recommend working with The Body Transformation because they care, they listen and they will work WITH you to ACHIEVE YOUR GOALS!!"

I have now lost 10.5kg from my highest weight of 96. I've taken 10.5cm off my waist, 9cm off my hips and 8cm off my chest while building muscle mass. Not only that, but my overall health has improved and I feel more energetic and happier overall.

This online program isn't just designed to help you drop weight but it provides you with a sustainable platform to improve your overall health which makes you feel 100% better about yourself. It's worth every penny and if I could go back I'd have made the decision much quicker!"

Being on the program has taught me valuable and life changing skills about food which has made a huge difference in my weight loss, and because it’s sustainable, my weight will stay off and I now know how to maintain a healthy and balanced life style for me and my family.

Not only have I lost over 11kg, lost 18cm off my hips but I have got my self confidence back and when I look in the mirror I don’t cringe for the first time in over 6 years.

If you're thinking about joining this amazing program, don’t hesitate! It’s not a diet program, it’s a life changing program that teaches you life long skills that are sustainable, the weight loss is slow but stays off for good! You can acheive results like me, it has changed my life! :)"

Meeting Aidan not only transformed my body but also my personality and outlook on life.Having tried pretty much every diet out there, working with Aidan (although hard work) was one of the most rewarding things I’ve ever done and losing 20 kg in 4 months was utterly life changing.

I would encourage anyone to not just sit and think about working with Aidan, I would say just drop everything and run there if you need help losing weight. He is so very caring and encouraging... he was firm and motivating yet never mean and 110% committed to your success".

Why Did I create this online program?

I believe the missing link amongst programs is their failure to suit your needs and your lifestyle.

They often miss important factors such as improving your mindset, addressing daily habits and keeping you accountable.

My aim is to help you bridge the gap between the common misconceptions around food, and exercise to avoid making the same mistakes I did.

As a coach, I want my client's results to be on tap, and not whether I'm available to see them face to face, or not.

With COVID-19 changing the way we view our health and exercise, online coaching is a great opportunity to lose weight, without relying on gyms being open. It's safer for you, more affordable and more targeted to nutrition and mindset coaching.

I'm on a mission to transform hundreds of lives globally, and I can't do this in my personal training studio alone.

I want to offer a program that's convenient, flexible and more affordable than in-person training.

I don't merely tell you what to do, I coach you into making the right decisions for your goal, so you feel empowered and confident to take action toward your dream body with results that last a life-time.

When you join The Body Transformation Academy Family, you become part of my family, and that's not something I take for granted.

Want To Work With Aidan & his coaching team?

Due to time constraints, and giving the best possible service, I only take on a limited number of online clients at any one time.

If you're a Mum, you'll benefit from our New You Online Transformation program over at The Fit Mum Academy

Alternatively, fill out the short form below and schedule a no obligatory phone call to discuss your goals in a little more detail.

If you feel we're the right fit, we'll take the next step.

Top 5 Mistakes Parents Make When Trying To Lose Weight (and how to fix them)

Sat, 17 Apr 2021 14:00:00 GMT

Being a parent is tough.

We're time poor, work long hours and constantly race around after our kids. Not the ideal scenario for when losing weight, right?

In this article, I reveal the top 5 mistakes parents make when trying to lose weight (and how to fix them).

Understanding Your Mistakes - Are They In Your Control?

As a parent, a lot of things can happen that you can't control.

For example, you're about to go for a lunchtime walk when the school rings letting you know little Jonny is in sick bay and needs to be picked up ASAP.

There goes your exercise plan.

The point is, there will be a lot of situations that you simply cannot control, and that's okay, but you must understand the mistakes you can control.

These are some of the mistakes I'll be talking about below.

You see, I'm a father myself.

Not only that, I've been coaching Mums and Dads for over a decade now.

I truly understand the struggles and the mistakes we make when losing weight and as a result, I've helped hundreds of mum's and dad's regain their health and take control of their life to live longer and fit their favourite pair of jeans again.

Just like Margie (mum of two) pictured here:

We helped Margie regain control of her health and make herself a priority again. We mapped out a routine that worked for Margie's hectic mummy lifestyle, not against it.

We identified where Margie was making mistakes and created a plan that helped her lose weight, for the last time.

Top 5 Mistakes Parents Make When Trying To Lose Weight (and how to fix them)

There's nothing more rewarding for me than seeing my clients transform their body and gain their confidence back.

It's like watching your child walk for the first time.

Seeing the smile on their face when they achieve something seriously awesome is a feeling you cannot describe.

It's the same feeling I get when my daughter (pictured below) smiles at the camera....

This is why I'm about to share with you the top 5 mistakes parents make when trying to lose weight, and how you can fix them to feel yourself again.

Let's get straight to it.

Mistake #1 - Seeking A Magical Solution Or Diet

I hate to be the bearer of bad news, but there's no substitution for hard work. There's no magic solution or diet to weight loss success.

To lose weight, you must burn more calories than you consume. That's the bottom line.

Whatever method you decide to use, it must be sustainable, manageable and realistic to your lifestyle.

Here's a few common forms of 'diets' that get thrown around:

Isagenix (shakes)
Weight Watchers
Michelle Bridges 12WBT
Herbalife
Flexible Dieting (counting macros) *Proven to be the most sustainable to anybody's lifestyle*
Paleo
Ketogenic Diet
Atkins Diet
Celebrity Slim

Hell, I could go on for days.

Here's the thing, they all work.

BUT, the problem and biggest mistake people make is this:

None of these methods of weight loss are sustainable (except for 'flexible dieting').

Reason being, it's balanced and works WITH your lifestyle, not against it. Even then, the word dieting is loosely used because it's pretty much just 'healthy eating'. No diets, meal plans, shakes, pills, just good old fashion moderation and no guilt.

How To Fix It

The mistake in looking for a magical solution or diet is you're completely ignoring the underlying reason as to why you are where you are in the first place.

You must ask yourself these questions:

Can I do this day in, day out for the rest of my life?
Can I afford to buy and live off shakes forever?
Can I live off no carbs?
Can I do my job whilst using this method?
Are the results sustainable?
Will my family and lifestyle benefit as a result of this method?

In my opinion, if you answered NO to any of those questions, you need to change something.

The solution is to understand there is no quick fix, and you must change your underlying behaviours and relationship with food and exercise.

You could even start by simply tracking your food for a week in an app like MyFitnessPal to gauge an idea of overall calorie intake.

This is a slower process, but the results are forever and you'll never have to go on a diet ever again.

Mistake #2 - Prioritise Everyone Else Before Yourself

I get it, you have a family to look after and this is completely understandable. You place your Family's needs above your own.

The younger your kids, the more dependant they are on you for your taxi service, your washing service and cooking skills. This doesn't even include homework, story time or looking for their misplaced school uniform. You feel pulled in every direction with no energy or time for yourself.

Here's where it becomes a problem because over time:

Your own health begins to suffer
The weight creeps on
Your energy drops
You feel stressed
You can't keep up with your kids
You feel exhausted walking up stairs
Your knees hurt
You don't fit your jeans
You feel ashamed
You feel guilty
You don't believe in yourself
You lack self confidence

All of a sudden, you realise you've let yourself go and you can't keep up.

If you fail to look after yourself first, how can you continue to look after others?

I use the oxygen analogy with this one.

On an aeroplane in an emergency, you fit your oxygen mask first, before attending to others. It might sound selfish, but it's not, you're being selfless.

How To Fix It

Book and schedule a regular time block for yourself. This must be a non-negotiable time slot for you to block the world out, and have some 'you' time. Here are some examples:

Regular personal training session with a trusted personal trainer
Favourite class at your local gym
30-60 minute walk (you could take the family with you)
Outdoor group exercise class
Your own workout
Meditation
Create a meal plan for the week
Journaling

How about finding a gym with a creche?

Whatever it is, it must be focussed on creating a healthier lifestyle for you and your family. If you can't hold yourself accountable, or struggle to build a plan, employ a personal trainer and they can do the thinking for you.

Mistake #3 - Listen To Too Many Celebrities

This relates to mistake #1.

Look, celebrities leverage their fame to make extra cash by promoting a diet or workout to get you hooked.

Realistically, nobody will ever look like Michelle Bridges because:

a) You don't weight train 6x per week (and be honest, you don't plan to either)
b) She's been weight training for 10+ years longer than you have
c) She isn't sitting at a desk for 8 hours a day
d) She will most likely have somebody who cooks for her

It sounds a little harsh but that's the reality.

Celebrities have the body they do, not by the magical product they sell, but by being in a calorie deficit over a period of time and leveraging their fame.

How To Fix It

It's totally cool to admire celebrities and what they do, but at the end of the day, they're human too just like us.

Understand they don't have a magic weight loss solution that's never been seen before and even so, most (if not all) aren't even qualified to give that advice.

Case in point - I've been at ridiculously low levels of body fat but there was no secret to how I did it. It was just plain hard work and consistency.

The point is, listening to unqualified celebrities for weight loss advice is not only dangerous, but it will leave you with warped expectations and disappointing results.

Mistake #4 - Unsupportive Partners

This is a touchy subject because it can work both ways. I've had clients who worked better without their partner knowing they were trying to lose weight, and others who didn't succeed until their family knew.

I believe this mistake is completely individualised and it's up to you to decide whether you need to involve your partner into your goals for support or not. We know involving more people into your support circle can dramatically increase your odds of success.

This is one of the reasons I created a community amongst our clients. We're stronger together.

Unsupportive partners can really make it difficult for you to succeed because they don't understand the thoughts that go through your mind. Common problems:

Partner brings home takeaway for dinner
Partner doesn't care you want to eat healthy
Influenced to eat what the partner eats to 'fit in' and avoid awkwardness
Won't mind the kids whilst you hit the gym
Wants a different meal leading to you cooking different meals for everybody

Are some of these a factor in your life?

How To Fix It

If you're seeking the support of your partner, you must be open with them from the beginning. Let them know you want to get healthier for x,y,z reasons and you'd appreciate their support.

More often than not, they'll be happy to hear it and will work with you to help you succeed.

Mistake #5 - Don't Prepare Or Plan Ahead

Often we live in a very 'reactive' mindset where we constantly react accordingly to our environment.

Here's a common scenario:

You finish work late and you know the family are at home waiting for food like it's feeding time at the zoo. In a nanosecond you've decided you can't be bothered cooking (reactive mindset) so on your way home you pick up a take-away and a bottle of wine to unwind. You arrive home with a feast and now your kids see you as a hero, which makes you happy too. You scoff the take-away, have a glass (or two) of wine and go to bed with a full belly knowing that choice probably wasn't the best. You wake up the next day feeling guilty saying "I shouldn't have eaten that".

Sound familiar? There's no preparation or plan to coincide with your health.

How To Fix It

Sit down with the family and create a weekly menu to stick on the fridge.

It doesn't have to be anything fancy and all it takes is 1 hour to plan ahead. Simply write a shopping list and you have a whole week's menu ready to rock. This makes your life a hell of a lot easier, healthier and happier.

Spend a Sunday afternoon preparing a few meals in advance to chuck in the freezer for the evenings you know you'll be home late. This doesn't need to be complicated or time consuming and all you need to do is decide which days will be your busiest.

Once you know this, you can prepare meals (or snacks) in advance so you're not making any poor choices that'll sabotage your goals.

Start small and start slow by picking one meal you'll prepare in advance from now on. Remember, it doesn't need to be complicated.

The best plan of action is the one you can adhere to, so I want you to make it as easy as possible for yourself.

If you're stuck, here are 7 ways to share healthy eating with your kids.

What Now?

If you can relate to any of the mistakes above, start by fixing one mistake at a time.

Trying to fix them all at once will most likely lead to you feeling overwhelmed.

If you want to work with our team to transform your health and keep up with your kids, contact us here.

About The Author:

Aidan D'Arcy helps busy parents lose weight for the last time.

Recently overcoming binge eating and losing 20kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

3 easy Steps to deal with frustrating setbacks

Tue, 20 Oct 2020 03:57:26 GMT

Have you ever been making great progress, only to hit a setback?

You were doing so well, then all of a sudden - BAM - life throws you a curve ball.

It's painful, frustrating and can ruin motivation.

I've been there - many times. You're not alone.

Here are 3 easy steps to deal with frustrating setbacks.

3 easy Steps to deal with frustrating setbacks

I was watching the English Premier League the other day.

If you don’t know what that is?

It’s probably the best football (soccer) league in the world.

In fact, I’d go as far as saying it IS the best in the world.

Anyway,

One of the players goes down injured.

He’s done.

Game over.

Early shower.

Now I have a soft spot for injuries in football because I’ve been there so many times. I’ve had more injuries than I can count.

But setbacks come in many forms - not just in sport.

You see,

Setbacks happen in daily life too, in any industry, in any form.

Maybe you intended to go to the gym after work but got called into a late meeting?

Maybe you had a really good week food wise, only to blow it at Mary’s 50th on the weekend?

Or maybe you tweaked your back picking Emily up off the supermarket floor after throwing a tantrum…

Either way, a setback is a setback.

Maybe you’re going through one right now?

It's frustrating eh?

I hear you.

But how do you deal with setbacks?

Because sometimes it's not the setback the ruins you, it's how you deal with it moving forward.

Here's how I deal with setbacks in 3 easy steps.

I call it the ASS analogy.

1 - Acknowledge the setback

Identify the setback and acknowledge it.

Doing this brings light to the situation because you can't change what you can't see.

Once acknowledged, you can accept the situation and deal with it moving forward.

Sure, have a pity party for a day or two. But any longer than that and you're wasting time.

Once the setback is acknowledged, move on to step two.

2 - Solution

What's the solution to the setback?

Nine times out of ten when it comes to weight loss, you'll know the solution.

If you overate at on the weekend?

The solution is to keep a food diary for a few days to keep you accountable and get back into your normal routine.

If you're dealing with an injury setback?

The solution is to rest, recover and rehab accordingly. Yes this means doing the exercises your physio gave you.

But if you have no idea what the solution is because you're stuck, confused and it's all too much?

Move to step 3...

3 - Seek help

Don't be afraid to seek help and solve the problem.

It's a great thing to ask for help.

Maybe you need professional help?

A coach, mentor or physio to guide you through?

Or maybe you need to be kept accountable.

The point is, setbacks hurt and can derail hard earned progress if you're not careful.

Seek help from the right person to help you overcome those setbacks and I guarantee you will look back in the future and wonder what you were worried about in the first place.

What now?

Look,

I’m not saying dealing with a setback is easy.

Because it’s not.

But you can definitely find a success in a setback.

If your weight went up on the scales?

Now you have an opportunity to find out why.

If you hurt your back because of Emily’s tantrum?

Now you have an opportunity to learn a new exercise to strengthen your core.

If you couldn’t make the gym for your workout?

Now you have the opportunity to find a way to move at home.

At the end of the day, you can’t control what happens TO you, but you can certainly control how YOU respond.

Ultimately, we’re all going through the same battles together.

We’re all struggling in some way shape or form.

We’re all aiming for success in one way or another.

We’re all dealing with our own setbacks, so to speak.

And if you want to join a supportive group who doesn’t judge you and will welcome you with open arms?

Join our Online Coaching program designed to help you lose weight for last time.

We'll be there every step of the way to help you overcome your setbacks and keep you accountable until you achieve your goals.

Simply hit the 'book now' button below to schedule your FREE call where we'll help you uncover the struggles holding you back from success. If we're a good fit to help you? We'll take the next step.

book now

About the author

3 excellent strategies to boost your mood

Fri, 09 Oct 2020 04:47:05 GMT

Photo by Jill Wellington from Pexels

Are you feeling frustrated?

Overwhelmed maybe?

Tired?

Negative?

In this article, I'll show you 3 excellent strategies to boost your mood and reduce your stress.

3 excellent strategies to boost your mood

Whatever your mood is right now, it’s likely to impact your future actions and choices and decisions.

Good mood = good choices.

Bad mood = bad choices.

Now look, I understand it’s a very generalised and “captain obvious”thing to say.

However,

If you’re feeling stressed, tired or overwhelmed, you’re far less likely to eat healthy or drag that arse to the gym after a big day of work.

On the flip side?

If you’re in a good mood and feeling positive?

Guess who’s more likely to eat the right kind of foods…and want to don those runners!

You of course.

So consider this:

Exercise = good mood. We know this….all that endorphin release yah de yada….

Good mood = healthier food choices.

Healthier food choices = happier you. Inside and out.

You get the point.

So if being in a good mood is the big domino we need to push over first, how do we do it?

Here are 3 x excellent strategies to boost your mood:

Lift some weights - the endorphins from lifting weights are the easiest (and guaranteed) way to put you in a good mood with a better frame of mind.

Not to mention it’ll boost your productivity at home and improve your mood around your family. Studies show it takes just 5 minutes for exercise to take effect on your mood. This is anything from pushing something heavy, boxing or anything with impact and weights.
Mood boosting foods - try this awesome high protein, mood boosting smoothie. Don't turn to a beer or glass of wine, trust me, drinking this will pick you up without the hangover.
Make a plan - I'm a huge fan of writing stuff down and keeping score.

If you know there are certain triggers that knock you off balance such as stress at work, maybe there’s a big presentation coming up, or the kids school holidays or maybe your relationship isn’t so hot at the moment, as soon as you recognise these triggers, you can take action against them.

So plan in good food for those times, plan in when you will fit exercise in, perhaps meditate or take time out for you and your partner - self care is so important when it comes to mood.

No time for you often equals burnout and stress.

Now although I can’t load your fridge, fasten your runners for you or fix your work stress, what I can do is create a tailored plan for you to reach your health and fitness goals and better still, hold you accountable to them, even when life is trying to get in the way.

I will help you stop making excuses and give you the solutions to ensuring that your health comes first as let's face it, without your health, life can be a royal pain in the arse.

And you know what?

When you push your boundaries, and work to overcome them, you build resilience to cope MUCH better through the tough times.

^ When you do that?

Life gets easier… FAST.

need a mood boost from your very own coach?

Hit the ‘book now’ button below to schedule your FREE, no obligatory strategy call where we’ll identify the struggles holding you back from losing weight and bridge the gap between where you are now, and where you want to be.

We’ll listen, understand your current situation and if we feel like a good fit, we’ll discuss our paid program.

book now

About the author

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

[Success story] - How susie lost 15kg forever

Fri, 09 Oct 2020 04:32:37 GMT

In this short video, Susie shares the weight loss secrets which helped her lose 15kg forever.

(And how you can too).

Find out how Mum of two - Susie uncovered her abs for the first time in her life.

how susie lost 15kg forever

Want to lose weight for the last time like susie?

Hit the book now button below to schedule your FREE strategy session where we'll discuss your goals in more detail and map out a plan to help you achieve them.

Book Now

Why Your Instagram 'influencers' Are Wrong About Weight Loss...

Thu, 08 Oct 2020 06:46:44 GMT

Photo by S O C I A L . C U T on Unsplash

Give a fitness "influencer" a whole bunch of 'followers' and all of a sudden they become a nutrition expert…

Argh.

Instagram has (unfortunately) given everyone an opportunity to sell their supplements or latest diet plan.

In this article, I’ll show you why that’s complete utter rubbish and a waste of your hard earned money...

Why Your Instagram 'influencers' Are Wrong About Weight Loss...

"I lost 10kg using this detox formula. Message me now for a 20% discount".

Um, no thanks.

*Unfollow*

Nobody lost weight using a special "formula" or "diet" plucked from the field of unicorns and fairies.

(Not even your favourite celebrity).

So, what really happens?

We lose weight because we begin consuming fewer calories overall.

^ That new 'detox' forced you to stop eating 500 calories worth of chocolate when you got home from
work - creating a calorie deficit.

--> Which is the real reason WHY you lost weight, not the fact you 'detoxed' your wallet.

You see,

As humans we love to 'follow'.

We're biologically programmed to follow the herd and the latest trend.

We love to feel secure knowing we're doing something positive about our health.

Believe me, I get it.

But so many people get it wrong.

Correlation doesn't always mean causation.

This means:

We correlate a formula with success in weight loss.

"I lost weight because I began drinking this raspberry ketones shake".

"I lost weight because I turned Vegan".

"Intermittent fasting was the reason I lost 25kg".

"It was the gluten I cut out that helped me lose weight".

No, no, no, no, no.

You lost weight because you started eating FEWER calories than before.

Does this sound too simple to be true?

I hear you.

But it's actually not.

It's true, and here are 3 x really awesome reasons why it's important to know this:

You don't need a specific diet just to lose weight - you just need a little more awareness around your current eating habits. Start by keeping a simple food diary.
You don't need to cut out any of your favourite foods - you just need to reduce overall portion sizes and add a little more protein to your meals.
You can absolutely enjoy life whilst still getting the results you want.

Still don't believe me?

Just ask any one of these guys...

So, if you want a program that:

a) You actually enjoy.
b) Allows you to eat ALL your favourite foods.
c) Helps you look better, feel amazing and move without pain.
d) Saves you time, money and stress.
e) Allows you to eat the same foods as the Family.
f) Gives you simple, easy, step by step instructions to seriously transform your body...

Hit the book now button below to book in your FREE, no obligatory strategy call where we’ll identify the struggles holding you back from losing weight.

We’ll listen, understand your current situation and if we feel like a good fit, we’ll discuss our paid program.

Book Now

About the author

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

15 Powerful Reasons How I lost 20kg For The Last Time

Thu, 08 Oct 2020 06:13:43 GMT

In this article, I’m going to reveal EXACTLY how I lost 20kg for the last time because it isn’t a secret and nor is it exclusive to me…anyone can do this….including you.

15 powerful reasons how i lost 20kg for the last time

The other day I was chatting with a client about losing weight.

(Suprise surprise).

We were discussing portion sizes and how to approach a meal where the only options are sausage rolls, party pies and deep fried prawns.

I showed her how I do it, the strategies I use (and have used in the past) and how she can do the same.

Her response:

“Yeah but you’ve never struggled with your weight”

*Bing*

A light went off in my head.

I actually have.

Quite a lot, actually.

And if you’ve been around these parts for a while, you’ve heard my story first hand.

So, to save you the details, if you wanna know my battles with weight gain, body image and disordered eating, you can read about it here.

(^ That article actually got featured on a very popular website so, I'm kinda proud to share my story).

Anywhoo, I realised this particular client had no idea about my struggles with weight.

Now look, I know I was never a walking heart attack (although, who knows where I could’ve got to on that trajectory), but I’ve certainly lost 20kg.

Best of all? I lost it for the last time.

What do I mean by that? ^

I mean I’ve actually kept the weight off.

The results have stuck and I want to reveal EXACTLY how I’ve done it because it isn’t a secret and nor is it exclusive to me…anyone can do this….including you.

15 Powerful Reasons How I Lost 20kg For The Last Time:

I began tracking my calories using MyFitnessPal.
I learnt about macronutrient balance and what it meant to have a daily calorie ‘spend’.
I ate chocolate during the week as opposed to bingeing on a Saturday night “cheat meal”.
I stopped viewing food as “good” or “bad”.
I began looking at ways to eat MORE food, for the same calories (this is food volume).
I stopped following a boring meal plan.
I stopped looking for shortcuts.
I had a coach keeping me accountable and to guide me through the tough times (I still do).
I acknowledged my triggers and why I was behaving the way I was.
I quit the bodybuilding/fitness modelling scene because it was the main trigger for my unhealthy relationship with food.
I cut out the toxic people in my life at the time. The people who told me I would only succeed in life if I kept prepping for bodybuilding shows.
I stopped viewing weekends as an excuse to binge - I kept the same habits on a weekend as I would during the week.
The feeling of fitting into a medium sized shirt instead of a large is amazing. And once you feel it, it will keep you motivated to achieve your goal - having goals like this is essential.
Having a goal of fitting into a favourite pair of jeans. The feeling of buying a size 32” pants instead of 36” for me is addictive.
I created a positive mindset towards food and health. I developed a sustainable approach to exercise and learned to appreciate my body without punishing it. By tracking what and how much I was eating, I was able to develop this positive frame of mind and reduce my guilt towards food.

Of course there are many more factors and you’re only seeing the tip of the iceberg - but they’re the stand outs that really helped me transform my physique.

And not just me either.

I’m grateful to say that I’ve helped hundreds of people just like you transform their body too.

Look - I’m not the hero though - far from it.

I’m merely the guide that shines a light on the direction you need to go in. I am the accountability bit of the ‘how’ and the knowledge and experience to guide you in a way that fits you, not some off the shelf diet or fad exercise regime that leaves you feeling a million miles from where you want to be and struggling and confused.

Ultimately though - you need to steer your own ship once you know where to go.

The ‘want’ and desire to change has to come from within you…those goals I mentioned, they need to be yours and you need to own them 100% and fight for them no matter how far off they may seem.

Because let me assure you, you will reach them if you maintain that determination.

You are the captain.

You’re in the driver’s seat.

You are in control.

Times will get tough, yeah.

But just know that anybody can lose weight. Anybody can transform.

You just need to be ready to make small changes, take action where possible and keep moving forward when times get tough.

If you want that extra accountability, hit the book now button below to book in your FREE, no obligatory strategy call where we’ll identify the struggles holding you back from losing weight.

We’ll listen, understand your current situation and if we feel like a good fit, we’ll discuss our paid program.

Book Now

About the author

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

How To Lose 1kg Of Fat

Thu, 08 Oct 2020 04:07:55 GMT

Image credit: Total Shape https://totalshape.com

Did you know 1kg of fat is equal to 7,700 calories?

That means in order to lose 1kg of fat, you’d need to burn 7,700 calories.

And if you’re setting out to ‘burn off’ your calories?

Or using exercise as the ONLY way to drop fat without focusing on your calorie intake?

In this article I'll share with you how to lose 1 kg of fat.

how to lose 1 kg of fat

You’re fighting a losing battle.

Here’s what losing 1kg of fat looks like through exercise…

We’ll use the ‘average’ person here to keep it simple.

60 mins of running on the treadmill set at 10km an hour = 500 calories (again, this is an estimate of the average person).

That means you’d need to run approximately 15.2 hours to burn 7,700 calories.

And that’s assuming you didn’t eat anything.

(Because you’d need to add back those calories).

Which is stupid right?

That’s to lose just 1 KILO of FAT.

Ridiculous.

Here’s another example.

45 minute spin class = 440 calories (estimate of average person).

That means you’d need to do around 17.5 x 45 minute spin classes per WEEK if you want to lose 1kg of fat.

Again, ridiculous.

Especially if you don’t focus on your food intake.

Trying to lose 1kg of fat through exercise alone is pretty much a lose/lose battle.

It needs to be a combination of exercise and controlled calorie intake for overall health and well-being.

Exercise is only one ingredient of a large recipe.

You can't make cupcakes (fat loss) with flour (exercise) alone can you?

Nope.

Now here’s how you can make losing 1kg a little easier.

If you want to lose 1kg per week?

You’d need to be in a calorie deficit of 1,100 calories per DAY for 7 x days.

(7,700 calorie weekly deficit)

That’s pretty hardcore.

It means if you’re currently consuming 2,000 calories per day, and you’re currently burning 2,000 calories per day (in other words, maintaining your weight), you’d need to consume 900 calories per day, for the next 7 days.

Whilst keeping your ‘expenditure’ the same.

Just to lose 1kg of fat.

Yeah, good luck with that.

(Please don’t try it, because that’s just silly and unsustainable).

Here’s how to lose 1kg of fat SUSTAINABLY without using a calorie calculator or formula…

Step on the scales (optional) and take your measurements (chest/waist/hips).
Keep a food diary for a week (MyFitnessPal or on a piece of paper).
Take your measurements a week later on the SAME day and time.
Was there a change?
If YES - keep doing what you’re doing.
If NO - drop your calories by 200-500 per DAY (depending on speed of results).
Rinse and repeat.

It really is that simple.

And you haven’t even flogged yourself on a treadmill.

Or a spin class.

Why does this approach work?

Because you simply become AWARE of your overall calorie intake.

When you focus on measuring calories coming IN.

The rest will take care of itself.

Why?

Because you consume calories longer than you exercise.

Think about it.

You eat for a period of say 13 hours?

(Assuming you have your first meal at 7am and your last at 8pm).

And you exercise for approximately 45 minutes to 1 hour a day.

Big difference.

Anywhoo,

Want to know the BEST form of exercise to burn the MOST amount of calories in the LEAST amount of time?

——> Weight training.

You’ll burn a shyte load of calories during AND afterwards too.

I’m not even kidding when I say this,

If you weight train, you can literally sit on the couch, watch Netflix AND burn extra calories.

There's your win/win right there ;).

Take away points:

1kg of fat is 7,700 calories.
To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories.
^ Don’t try and achieve this through exercise.
Focus on the calories you eat and drink by keeping a food diary.
What gets measured, gets managed.
Lift weights.

If all this sounds too confusing - don’t know how to lift weights, don't know how to track food, don’t know what you should eat, just down right frustrated and you want a coach to take care of it all for you so you don’t have to waste time trying to figure it all out but get the results you want?

Hit the ‘book now’ button below.

Book Now

ABOUT THE AUTHOR

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

3 Simple Strategies To Stay In Shape On Holidays

Wed, 07 Oct 2020 07:30:03 GMT

Photo by LYFE Fuel on Unsplash

Holidays are a great way to take a break from your own bubble and enjoy some rest and relaxation.

As much as I love a holiday (as I’m sure you do too), it can come at a cost to your physique.

How do I know?

Because I’ve lost count of how many times I’ve gone away and stacked on the kilos only to punish myself
when returned home.

In this article, I’ll share with you 3 simple strategies to stay in shape whilst on holidays.

3 simple strategies to stay in shape on holidays

What Does Your Holiday Look Like?

Everyone’s version of a holiday is different.

What you find relaxing, I might find stressful and vice versa.

Here’s something we can all agree on though:

It’s a time where:

Calories consumed will be higher than normal.
You’ll lack consistency with your training (if at all).
You’ll have limited access to a gym (if at all).
You’ll have limited access to the internet.

I find the last bit, heaven.

The first three however?

Can damage your progress.

Especially if you’re not careful whilst on holiday.

And when you have worked so hard to change eating and exercise habits, or are in the midst of creating new habits, a holiday can really throw you off track.

Now,

I’m not saying you need to be strict.

Or that you shouldn’t let your hair down.

BUT

If you lack some basic principles or ‘ground rules’, you’ll come home a few kilos heavier - but the good news is it can be avoided.

And those extra kilos will be VERY hard to lose, by the way.

So what do I do whilst on holiday to ensure I don’t return as a sluggish, bloated blob?

I follow these 3 VERY simple and VERY easy habits that are foolproof and can be followed by anyone;

3 Simple Strategies To Stay In Shape On Holidays

1. Eat Slowly

Why this works:

You’re giving your body time to digest the food and send the appropriate signals to the brain that tell you “I’m full”. You’ll be far less likely to overindulge and blow your calories if you take your time to eat. Plus, you’re on holidays, so slow down and ENJOY the surroundings…sounds stupidly simple, but try it.

2. Prioritise Protein

Why this works:

It forces the brain to stop and consider “where’s my protein coming from in this meal?”. This kinda ties into
the above habit - you’re fuller faster and longer, reducing your cravings for fatty snacks that don’t serve
you.

Prioritising your protein will preserve your lean muscle, keeping your metabolism revved up so you
can literally lay by the pool burning extra calories. You’re welcome.

3. Keep Moving

Why this works:

You’re not pigeon-holing yourself into needing a gym. ‘Moving’ can come in the form of anything that gets
you doing exactly that - moving. If you can’t find a gym? Go walking. Go exploring. Find the local
legacies.

You’ll be surprised how much money you save by skipping the public transport and go walking
everywhere. You’ll also be surprised at how many extra calories you burn in a day by simply walking
everywhere :).

These 3 strategies may seem too easy.

And I can understand why you’d be skeptical.

But believe me they WORK.

And if I DO come home from this trip a little heavier than normal?

Meh, life goes on.

There’s no point dwelling on something I did to myself. It’s about limiting the damage so that it is easier to
shift when you are back home in routine.

And if you're feeling stuck and confused?

Because you've heard so many different opinions and tried so many different diets that you don't even
know where to begin?

^ That’s where we come in.

We will help you lose weight for the LAST time, take control of your health so you can go away on holiday
and eat guilt free, forever.

Hit the ‘book now’ button below to schedule your FREE, no obligatory strategy call where we’ll identify the
struggles holding you back from losing weight.

We’ll listen, understand your current situation and if we feel like a good fit, we’ll discuss our paid program.

Book Now

ABOUT THE AUTHOR

Aidan D'Arcy helps busy Mums and Dads lose fat for the last time.

Recently overcoming binge eating and losing 15kg, his goal is to help others take control of their health by tailoring programs to their lifestyle.

Aidan is an established Personal Trainer, Fitness Model & Online Coach for The Body Transformation Academy based in Belrose, Sydney.

He inspires, motivates and educates his clients resulting in outstanding transformations.

PERSONAL TRAINER BELROSE - Blog

6 Useful Tools That Make Weight Loss Easy

About the author

How Online Coaching Works & 5 Reasons You'll Want It

How Online Coaching Works...

5 Reasons You'll Want Online Coaching...

1 - Workout When It Suits Your Busy Schedule

2 - You're Kept Accountable To Your Goal - The Weekly Update

3 - You See Results Every Week

4 - Proven Results - Full Access To The Experts

5 - You're Guided, Not Forced

Just a handful of results from our online program...

Why Did I create this online program?

​Want To Work With Aidan & his coaching team?

Top 5 Mistakes Parents Make When Trying To Lose Weight (and how to fix them)

Understanding Your Mistakes - Are They In Your Control?

Top 5 Mistakes Parents Make When Trying To Lose Weight (and how to fix them)

About The Author:

3 easy Steps to deal with frustrating setbacks

3 easy Steps to deal with frustrating setbacks

1 - Acknowledge the setback

2 - Solution

3 - Seek help

What now?

About the author

3 excellent strategies to boost your mood

3 excellent strategies to boost your mood

need a mood boost from your very own coach?

About the author

[Success story] - How susie lost 15kg forever

how susie lost 15kg forever

Want to lose weight for the last time like susie?

Why Your Instagram 'influencers' Are Wrong About Weight Loss...

Why Your Instagram 'influencers' Are Wrong About Weight Loss...

About the author

15 Powerful Reasons How I lost 20kg For The Last Time

15 powerful reasons how i lost 20kg for the last time

About the author

How To Lose 1kg Of Fat

how to lose 1 kg of fat

ABOUT THE AUTHOR

3 Simple Strategies To Stay In Shape On Holidays

3 simple strategies to stay in shape on holidays

ABOUT THE AUTHOR

Want To Work With Aidan & his coaching team?