CM Performance

DRINKING YOUR CALORIES
One of the easiest ways to reduce your calorie intake without feeling like you’re eating less is to take a look at what you’re drinking.

Soft drinks, milks, juices, iced coffees, energy drinks and alcohol can add a surprising amount of calories throughout the day without keeping you full.

And those calories can add up quickly.

Try swapping some of your higher-calorie drinks for:
Water
Zero-sugar soft drinks
Low-calorie alternatives

You don’t have to completely eliminate the drinks you enjoy — but making smarter swaps more often can make staying in a calorie deficit much easier.

Don’t just track what you eat. Track what you drink too.

Send me your favourite drinks and I'll find a calorie friendlier option.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

EARN YOUR PROGRESS

Everyone wants the results, but not everyone is willing to do the work required to earn them.

There are no shortcuts to losing fat, building muscle or creating a body you’re genuinely proud of.

It comes down to the choices you make every single day.

Training when you don’t feel like it.
Eating well when it would be easier not to.
Getting your steps in.
prioritise your recovery.
Staying consistent when progress feels slow.

You don’t need to be perfect.

You need to be consistent.

Because the people who achieve long-term results aren’t necessarily the ones who do everything perfectly — they’re the ones who keep showing up, keep making better choices and refuse to quit when things get difficult.

Put in the work. Trust the process. Stay consistent.

Consistency will always beat perfection.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

HYDRATION
Sometimes what feels like hunger might actually be thirst.

When you’re dehydrated, it can be easy to reach for food when what your body really needs is fluid.

Before you start snacking, ask yourself:

“When was the last time I had some water?”

Staying hydrated throughout the day can help you better recognise your hunger and thirst cues.

So, before you reach for the snacks… go drink some water.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

NUTRIENT DENSE WHOLE FOODS
If your goal is to lose weight, you need to be in a calorie deficit, but that doesn’t mean you should spend the day feeling starving.

One of the best ways to manage hunger is to prioritise nutrient-dense, high-volume whole foods that give you lots of food for fewer calories.

Think foods that are high in protein, fibre and water to help keep you feeling fuller for longer.

More food. More volume. Better hunger control.

DM the word “DENSE” if you want the ultimate cheat sheet

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

TRACK YOUR TRAINING
If you can’t remember what you lifted last week, how do you expect to improve this week?

That’s exactly why tracking your training is so important.

If you’re serious about building muscle and getting stronger, you need to know what you’ve actually done, so you can progress it over time.

Track your Weights, Reps, Sets & Progress over time

That’s why we built the CM Performance APP to make progressive overload simple.

Your workouts are right there with you, so you can stop guessing and start actually tracking your progress.

DM me “APP” and I’ll send you the details.

TRACK EVERYTHING
It’s easy to track your meals and forget about the small extras.

Condiments, sauces and spreads might not seem like much, but when you’re adding them to multiple meals throughout the day, those calories can quickly add up.

If you’re trying to lose weight, track everything you eat — including the extras.

You don’t need to avoid sauces or spreads completely. You just need to account for them.

Small things add up. Make sure they’re part of your plan.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

STOP FEARING FATS
Fat isn’t the enemy, in fact, your body needs dietary fat to support important functions including hormone production, absorption of certain vitamins and overall health.

And no, eating fat doesn’t automatically make you fat.

Consistently eating more calories than your body needs is what drives weight gain.

The key is understanding that fats are more calorie-dense than protein and carbohydrates, so portion sizes can matter when you’re trying to manage your calorie intake.

You don’t need to cut them out.

You need to understand them and include them as part of a balanced diet.

Want to know exactly what dietary fat does for your body?

DM me “FAT” and I’ll send you the details.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

PROGRESSIVE OVERLOAD
If you’re doing the same weights for the same reps every single week, don’t expect the results to keep coming.

Your body needs a reason to adapt.

That’s where progressive overload comes in.

Over time, look to gradually increase:
Weight
Sets
Reps
Control & technique
Overall training volume

More stimulus. More adaptation. More progress.

Want our ULTIMATE progressive overload cheat sheet?

Comment the word “OVERLOAD” and I’ll send it to you for FREE.

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS

PRE-TRAINING MEAL
Your pre-workout meal doesn’t need to be complicated.

The goal is to give your body Simple, quick, easily digestible carbohydrates that can provide energy without sitting heavy in your stomach.

Aim to have them around 30–40 minutes before training

The right pre-training meal can help you feel more energised, perform better and get more out of your session.

Keep it simple. Fuel your training. Perform at your best.

Comment the word "CARBS" for our top pre-training meals

EACH POST WE'RE DROPPING 15 SECOND FACTS TO HELP YOU LOSE WEIGHT, BUILD MUSCLE & CREATE HEALTHY SUSTAINABLE HABITS - FOLLOW FOR MORE FACTS