“I’ve gone quiet for a month.”
I get that message every August. And what they want is the whole plan rebuilt. Bigger
week, harder sessions, starting Monday.
Here’s the truth: after a month off, a harder program is the fastest way to stop again.
So I make it smaller. Three days, because three days is what you’ll actually do.
This is the minimum week I put someone on when the motivation’s gone.
Monday. Full body. One squat, one push, one pull. 3 sets of 8 to 12. Thirty minutes and
you’re out.
Thursday. Same three lifts, same three sets. If one felt easy on Monday, add a set to
that one and nothing else. That’s your progression.
Saturday. A 30 min walk. Not a session, just a walk.
That’s it. Two lifts and a walk.
Miss one? Don’t stress, just play catch up. One missed session isn’t a failed week.
No 6-week shred, no shake. This is what fat loss coaching actually looks like in the back
half of winter.
Which of those three are you most likely to skip this week? Be honest below 👇
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Blake has personally lost 63kg and has learnt from his mistakes (excessive cardio, crazy workout lengths, training everyday)
Blake is a Personal Fitness Coach/ISSN Sports Nutritionist and can prescribed tailored meal plans to clients needing a structure to follow.
Take a look at my 2nd upper day in my current program.
22/07/2026
"I should have started years ago."
I hear it every week. It's the one sentence keeping people exactly where they are.
I was 130kg with no plan and no clue. Felt too unfit to be in a gym, certain everyone was watching. They weren't. I started anyway.
Week one doesn't need to look like much, two sessions, a few machines, protein with your meals, walk a bit more. That's the whole beginning.
You don't need to be fit to start. You start in order to get fit.
The year's going to pass either way.
Free 20-min strategy call — link in bio. No pressure, no judgement.
Real coaching. Real results. Zero BS.
Just finished legs. This is what goes in straight after 👇
Rice Bubbles — simple carbs to replenish glycogen after a hard session
400ml skim milk
Peach Mango WPI mixed through (best tasting protein going around, imo)
Cheeky banana on top
That’s it. 4 ingredients, about 2 minutes, and it does the job better than anything complicated I’ve tried to stick to.
Short on post-workout ideas? Save this one for your next leg day.
15/07/2026
Walking into a gym for the first time is intimidating. So start with these five.
Machines get a bad rap from people who’ve been training for years and forgot what it’s like to be new. Here’s the truth: they guide the movement, so you learn what good form actually feels like — safely, without balancing a barbell or worrying about dropping something on yourself.
Do these five and you’ve covered your whole body:
01 Chest Press — chest, shoulders, triceps
02 Lat Pulldown — back and biceps
03 Seated Cable Row — back, rear delts, posture
04 Hack Squat — quads, glutes, hamstrings
05 Shoulder Press — shoulders and triceps
Push, pull, legs, overhead. That’s a full-body session, and it’s more than enough to build real strength for your first few months.
Swipe through — I’ve put my coaching cue on each one, the same thing I’d tell you if you were standing next to me.
Want a plan built around you? Free 20-minute strategy call — link in bio.
Real coaching. Real results. Zero BS.
09/07/2026
I was 130kg and I hated every photo of myself.
I tried every crash diet going. Lost a bit, gained it back, felt worse each time. Nothing stuck, because I was waiting to feel motivated.
Motivation never showed up. So I stopped waiting for it and just started showing up instead. Turned up on the days I couldn’t be bothered. Ate in a way I could actually live with. Trained with a plan instead of guessing.
63kg later, the number wasn’t even the best part. The best part was finally understanding how to keep it off. Changing the mindset was the key.
That’s why I coach now. Not to sell you a 6-week shred or a shake. To teach you what actually works, so you never need me again.
If you’re where I was: it’s not too late, and you’re not broken. You just need a plan and someone in your corner.
Free 20-minute strategy call — link in bio. Come tell me where you’re stuck.
Real coaching. Real results. Zero BS.
$5 pizza, $9 meals, 180g protein a day 🤯 Here’s exactly what I’m eating for 4 days before Japan.
Save this for your next grocery run
📌 Follow Blake McKenzie for more.
Stop obsessing over your DAILY steps. 👇
Everyone's glued to hitting their number every single day, and the second they miss it, they feel like they've failed.
Here's the shift: stop looking at it daily, start looking at it **weekly**. You've got 7 days to work with, and your weekly average is what actually matters.
Had a slow day and came up short? Don't stress, just play catch up the next day. As long as your weekly average hits the target you're chasing, you're doing a good enough job. 💯
This one change takes all the pressure off and keeps you consistent for the long run, which is the whole game.
Daily or weekly tracker? Let me know below 👇
—
Stop chasing 10,000 steps. 👇
The biggest mistake I see? People set their step goal at 10,000 just because that's the number everyone throws around, then they miss it for 3 days straight and quit completely.
Here's the truth: if 10,000 is realistic for you every day, go for it. If it's not, set a number you can actually hit. 6,000 you stick to beats 10,000 you give up on every single time.
We always preach consistency, and that's because it's the one thing that actually moves the needle. Show up daily at a level you can maintain, that's what gets results.
What's a step goal you could hit every day, no excuses? Drop it below 👇
—
Unpopular opinion: cardio is the worst way to lose fat.
It’s not useless. It’s just the slowest tool in the box for dropping body fat.
An hour on the treadmill might burn 400 calories. One muffin on the drive home wipes that out. And the hungrier it leaves you, the harder your deficit is to hold.
Want fat loss that actually sticks?
Eat in a deficit you can live with.
Hit your protein.
Get your steps up.
I lost 63kg without chaining myself to a cardio machine.
How much cardio are you doing right now? Be honest below.
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