Aligned Performance

There are a million different ways to lose body fat.

Low-carb. High-carb. Keto. Vegan. Carnivore. Intermittent fasting. Macro tracking. Mediterranean. Whatever-the-f**k-is-trending-this-week. 😂

And people LOVE arguing about which one is best.

But underneath all the different rules, most successful fat-loss diets are doing the same basic thing:

👉 They help you consistently consume fewer calories than you expend.

That’s the mechanism.

The method you use to GET there is where individual preference comes in.

Some people love tracking macros because they enjoy structure and numbers.

Others would rather throw their food scales directly into the ocean. 😂

Some prefer fewer, larger meals.

Others function better eating regularly throughout the day.

Some thrive eating mostly plants.

Others would happily marry a ribeye. 🥩

The important question isn’t:

“Which diet is scientifically superior?”

It’s:

“Which approach helps YOU maintain a calorie deficit without making your life f**kin’ miserable?”

Because a theoretically perfect diet you can follow for 10 days will usually lose to a pretty-good diet you can sustain for months.

Calories determine whether fat loss happens.

Sustainability determines whether you can keep doing it.

Find the approach that gives you both. ❤️

🌿🥩 Slow Cooked Lemongrass Beef Curry

CBF Rating: ⭐⭐☆☆☆ (2/5 - Effortful but worth it)

Serves: 6

Nutrition (per serve, without rice)

~500 cal | ~37 g protein | ~18 g carbs | ~31 g fat | ~5 g fibre

With ¾ cup cooked basmati rice:

~650 cal | ~40 g protein | ~52 g carbs | ~31 g fat | ~6 g fibre

Ingredients

Lemongrass Beef Curry

🌿 2 stalks lemongrass, smashed
🍃 6 kaffir lime leaves, lightly crushed
🌶️ 1 large red chilli, roughly chopped
🥄 200 g Thai red curry paste (~¾ cup)
🐟 80 ml fish sauce (~⅓ cup)
🥥 600 ml coconut milk (~2½ cups)
🤎 2 tbsp brown sugar
🥜 150 g roasted peanuts, finely chopped (~1 cup)
🥩 1.2 kg beef chuck or oyster blade, diced (~2.6 lb)
🎃 300 g pumpkin, cut into large chunks (~2 cups)
🫛 250 g green beans, trimmed and cut into thirds (~2 cups)

To Serve — Optional

🍚 ¾ cup cooked basmati rice per serve

Method

1. Add the lemongrass, kaffir lime leaves, chilli, Thai red curry paste, fish sauce, coconut milk, brown sugar and chopped peanuts to the slow cooker. Stir well.
2. Add the beef and pumpkin together and gently stir until everything is coated in the curry sauce.
3. Cover and cook until the beef is fall-apart tender:
* HIGH: 4½–5½ hours
* LOW: 7–8 hours
4. Add the green beans for the final 20–30 minutes of cooking.
5. Remove and discard the lemongrass stalks and kaffir lime leaves.
6. Divide into 6 decent serves and get stuck in.
7. If you want some extra carbs, serve with ¾ cup cooked basmati rice per person.

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from ❤️

Fat loss gets a LOT easier when you stop thinking purely about what you to eat less of…

And start thinking about what you need to eat MORE of.

That’s the whole idea behind my Addition Before Restriction Method.

Before deliberately slashing calories, I focus on two things:

🥩 PROTEIN

Protein helps preserve muscle while you’re losing weight, keeps you fuller for longer, and has the highest thermic effect of the macronutrients — meaning your body uses more energy processing it.

🥦 FIBRE

Fibre adds volume to your meals, improves fullness, supports gut health and naturally pushes your diet towards more whole, nutrient-dense foods.

And here’s the cool part…

When you deliberately ADD enough protein and fibre, you’ll often naturally eat fewer calories without having to obsess over removing foods.

Less hunger.
More food.
Better muscle retention.
And a much easier calorie deficit to sustain.

Fat loss doesn’t always need more restriction. Sometimes it needs better nutrition first.

If you want a copy of my Addition Before Restriction Method, DM me or comment “CALORIE” below. 💪

You don’t need to count calories to lose fat.

But you do need to create a calorie deficit.

There’s a pretty important difference. 👆

Over 11 weeks, I dropped 5.1kg and 4.3% body fat without tracking calories, weighing portions, cutting out foods I enjoy or living like a f**kin’ monk. 😂

Here’s what I actually focused on:

🥩 Protein first.
Most meals were built around a decent protein source. This helped control hunger and, importantly, maintain muscle while losing weight.

🥦 Plenty of fibre and veggies.
Fruit, vegetables and other high-fibre foods give you more food volume for fewer calories — meaning you can eat a big f**kin’ plate of food without blowing the calorie budget.

🍚 Slightly smaller portions of the calorie-dense stuff.
I didn’t remove carbs or fats. I simply eyeballed slightly smaller serves and replaced some of that volume with lower-calorie foods.

🍕 I kept flexibility in.
A few meals each week were whatever the f**k I wanted. No “good” foods. No “bad” foods. Just understanding that those meals still contribute to the overall energy balance.

⚖️ And I measured the outcome, not the food.
Daily bodyweight gave me feedback.

If the trend was heading down at an appropriate rate, I knew what I was doing was creating a deficit.

If it wasn’t, I could adjust portions.

That’s the bit people miss:

Calorie counting is a tool for creating and measuring a deficit. It isn’t the deficit itself.

And this isn’t just something that worked for me. It’s the same principle-based approach I’ve used successfully with clients like Emma and Heidi.

You can absolutely lose fat without tracking every calorie that enters your mouth.

You just need a system that reliably gets you eating slightly less energy than you expend — and feedback to tell you whether it’s working.

If you want a copy of the exact protocol I used, DM me or drop “CALORIE” below. 👇

🌮🍔 Big Mac Burrito

CBF Rating: ⭐⭐⭐☆☆ (3/5 – Somewhat Effortful)

Serves: 2

Nutrition (per serve — 1 taco)

~400 cal | ~30 g protein | ~30 g carbs | ~18 g fat | ~4 g fibre

Ingredients

Smash Tacos

🥩 200 g extra-lean beef mince (~7 oz)
🌯 2 regular flour tortillas
🧀 2 slices light burger cheese
🧂 Salt & cracked black pepper, to taste

Toppings

🥬 60 g shredded lettuce (~2 cups)
🥒 40 g gherkins, sliced (~¼ cup)
🧅 30 g onion, finely diced (~¼ small onion)

Lazy Big Mac Sauce

🥄 2 tbsp light mayonnaise
🍅 1 tbsp ketchup
🌭 1 tsp American mustard
🥒 1 tbsp finely chopped gherkins
💧 1 tsp gherkin juice

Method

1. Divide the mince between the two tortillas and press 100 g firmly over one side of each wrap, spreading it nice and thin. Season with salt and pepper.
2. Heat a large non-stick frying pan over medium-high heat.
3. Place each tortilla mince-side down and cook for around 4–5 minutes, until the beef is browned and cooked through.
4. Flip, chuck a slice of cheese on top and cook for another 1–2 minutes, until the tortilla is golden and the cheese is melted.
5. Mix together the Big Mac sauce ingredients.
6. Load each taco up with shredded lettuce, onion, gherkins and a generous dollop of sauce.
7. Fold the bastard in half and get stuck in. 🌮🤤

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but worth it)
⭐☆☆☆☆ = High Effort (but High Reward)

Credit: Adapted from

🧱 BURNOUT IS A GAME OF JENGA.

Most women don’t suddenly wake up burnt out.

It builds quietly.

One slightly s**t sleep.

One rushed breakfast.

One lunch eaten at the desk.

One training session skipped because work ran late.

One more coffee because you’re f**kin’ cooked.

One night staying up too late because it’s the only time that actually feels like yours.

Individually? No biggie.

But when those little withdrawals happen day after day without enough deposits going back in…

Eventually the tower gets pretty f**kin’ wobbly. 😂

And this is where I think a lot of busy women have been sold a s**tty narrative:

Looking after yourself is selfish.

Training takes time away from the family.

Going to bed earlier means leaving things unfinished.

Taking 30 minutes to yourself means saying no to someone else.

But I’d argue the opposite.

💪 Strength training makes you more physically capable.

😴 Sleep gives you more energy and patience.

🥩 Decent nutrition helps you perform instead of just survive the afternoon.

🚶 Getting outside and moving gives your brain a chance to switch gears.

And sometimes doing absolutely f**k-all for an hour is exactly what the doctor ordered. 😂

These things aren’t luxuries you earn once everything else is done.

They’re the protective structure that allows you to handle everything else.

Your career.

Your kids.

Your relationships.

Your responsibilities.

Your ambitions.

You don’t need a three-week wellness retreat in f**kin’ Bali.

You need to stop treating your own health as the block that can always be pulled out when life gets busy.

Because looking after yourself isn’t taking away from everyone else.

It’s what allows you to keep giving them your best. ❤️

🥩🍜 Mongolian Beef Noodle Stir Fry

CBF Rating: ⭐⭐⭐☆☆
Serves: 4

Per serve: ~576 cal | ~50g protein | ~56g carbs | ~10g fat | ~6g fibre

🛒 Ingredients

Beef
🥩 500g lean steak, thinly sliced (~1.1 lb)
🌽 2 tsp cornflour
🥣 1 tbsp oyster sauce
🥢 2 tsp soy sauce
🥄 ½ tsp bicarb soda
⚪ ¼ tsp white pepper

Noodles
🍜 690g frozen udon (~1.5 lb)
or 250g dried thick egg/rice noodles (~9 oz)

Stir-Fry
🥑 ½ tbsp avocado oil
🧄 5 garlic cloves, minced
🫚 2 tsp ginger paste
🧅 1 small brown onion, sliced
🫑 1 red + 1 green capsicum, sliced
🍄 200g mushrooms, sliced (~7 oz)
🌶️ 4 small dried chillies, sliced
🌱 5 spring onions, sliced

Mongolian Sauce
🥢 2 tbsp soy sauce
🥢 2 tbsp dark soy sauce
🥣 2 tbsp oyster sauce
🤎 2 tbsp coconut sugar
🍶 2 tbsp Chinese cooking wine
🥩 125ml reduced-salt beef stock (~½ cup)
🌽 2 tsp cornflour
⚪ ¼ tsp white pepper

To Finish
🌱 Sesame seeds + extra spring onion
🌶️ Chilli flakes, optional

👨‍🍳 Method

1️⃣ Toss beef with its marinade ingredients. Leave 15 mins.

2️⃣ Whisk Mongolian sauce ingredients together. Cook noodles according to the packet, drain and set aside.

3️⃣ Heat oil in a wok/pan over high heat. Cook beef in batches for 1–2 mins per side until browned. Remove.

4️⃣ Cook onion for 2 mins. Add garlic, ginger + chillies for 30 secs.

5️⃣ Add capsicum + mushrooms and stir-fry for ~3 mins.

6️⃣ Chuck the noodles + beef back in. Pour over sauce and toss for ~2 mins until thick and glossy.

7️⃣ Stir through spring onions, divide into 4 and finish with sesame seeds, extra spring onion + chilli flakes. 🤤

CBF Rating Key
⭐⭐⭐⭐⭐ Stupidly Low Effort
⭐⭐⭐⭐☆ Minimal Effort
⭐⭐⭐☆☆ Somewhat Effortful
⭐⭐☆☆☆ Effortful (but Worth It)
⭐☆☆☆☆ High Effort (but High Reward)

Recipe adapted from:

If your idea of “healthy eating” means never touching chocolate, ice cream, Oreos or a cold beer again…

We need to have a f**kin’ chat. 😂

One of the biggest problems with nutrition is that we’ve spent years putting foods into two buckets:

🥦 GOOD
🍫 BAD

Then wondering why people feel guilty every time they eat something from the “bad” bucket.

Food doesn’t need a moral scorecard.

Your overall diet matters FAR more than any individual food.

If most of what you eat gives you plenty of protein, fibre, fruit, veggies and quality nutrition…

There’s absolutely room for food that contributes very little nutritionally but contributes a s**tload to enjoyment.

And that matters too.

Because when chocolate becomes “forbidden”, eating chocolate feels like failure.

Failure becomes guilt.

Guilt becomes “f**k it, I’ve ruined it anyway.”

And suddenly three squares of choccy turns into demolishing the whole bloody block.

That’s why I’d rather teach someone moderation than restriction.

Build a diet that supports your body AND allows you to enjoy being a human.

Eat mostly for your health.

Sometimes, eat purely for enjoyment. ❤️

🍅🥩 Beef Ragu Gnocchi Bake

CBF Rating: ⭐⭐☆☆☆ (2/5 - Effortful but worth it)

Serves: 5

Nutrition (per serve)

~520 cal | ~40 g protein | ~48 g carbs | ~16 g fat | ~7 g fibre

Ingredients

🥩 500 g beef shin (~1.1 lb)

🧅 250 g onion, finely diced (~2 medium onions / 2 cups)

🥕 250 g carrot, finely diced (~2 large carrots / 2 cups)

🌿 250 g celery, finely diced (~4 stalks / 2 cups)

🧄 3 garlic cloves, minced (~1 tbsp)

🍅 1 tbsp tomato paste (20 g)

🍅 800 g canned chopped tomatoes (2 × 400 g cans / ~28 oz total)

🦴 800 ml beef bone broth or beef stock (~3⅓ cups)

🌶️ Spices

🌶️ 2 tsp smoked paprika

🌿 2 tsp ground cumin

🌿 2 tsp ground coriander

🌶️ ½–1 tsp chilli flakes

🤎 ½ tsp ground cinnamon

🌿 1 tsp dried oregano

🧂 Salt & cracked black pepper, to taste

🥔 Gnocchi Bake

🥔 500 g potato gnocchi (~1.1 lb)

🧀 125 g light mozzarella, grated (~1½ cups)

🧀 50 g parmesan, grated (~½ cup)

🌿 Optional: fresh parsley or coriander, to finish

👨‍🍳 Method

1. Preheat oven to 150°C fan forced / 300°F.
2. Chuck the beef shin, onion, carrot, celery, garlic, tomato paste, tomatoes, beef stock and all the spices into a large Dutch oven or oven-safe casserole dish.
3. Give everything around the beef a decent stir, cover and cook for 4 hours, turning the beef halfway through.
4. Once the beef is fall-apart tender, remove it and shred it with two forks.
5. Return the shredded beef to the pot and stir it through the ragu.
6. Crank the oven up to 200°C fan forced / 400°F. If you’ve got heaps of liquid left, leave the ragu uncovered for 10–15 minutes first to reduce. You want it saucy, not soupy.
7. Stir the uncooked gnocchi directly into the hot ragu, making sure it’s nicely coated and mostly submerged.
8. Scatter over the mozzarella and parmesan.
9. Bake uncovered for 20–25 minutes, until the gnocchi is tender and the cheese is golden and bubbling.
10. Finish with fresh parsley or coriander and get stuck in.

CBF Rating Key

⭐⭐⭐⭐⭐ = Stupidly Low Effort
⭐⭐⭐⭐☆ = Minimal Effort
⭐⭐⭐☆☆ = Somewhat Effortful
⭐⭐☆☆☆ = Effortful (but Worth It)
⭐☆☆☆☆ = High Effort (but High Reward)

Recipe adapted from: Adam Hoad

You can clean up your diet without removing a single f**kin’ food.

Sometimes, you just need to look at what you’re drinking. 👀

Liquid calories are ridiculously easy to underestimate because they barely register as “food”.

A latte here.

A Coke there.

Juice with breakfast.

An energy drink when you’re cooked at 3pm.

Individually, they might not seem like much.

But they can quietly add hundreds of calories to your day without doing much to keep you full.

That’s the problem.

Calories from drinks generally provide less satiety than calories from solid food, making them much easier to consume on top of your normal intake.

Now imagine you’re drinking just 300 calories more than you need each day.

That’s around 110,000 extra calories across a year. 😳

For perspective, that’s the energy equivalent of roughly 14 kg of body fat.

That DOESN’T mean you’d automatically gain 14 kg — the human body isn’t a simple calorie calculator and energy expenditure adapts as body weight changes.

But it shows how bloody powerful a seemingly insignificant daily habit can become when you repeat it 365 times.

So if fat loss is the goal:

🥤 Choose zero/low-cal options for drinks you consume regularly.

☕ Keep calorie-rich drinks when you genuinely enjoy them.

🥛 And when a drink provides useful nutrition — like protein, carbs or micronutrients — treat it as part of the meal rather than something you mindlessly add on top.

Don’t just look at what’s on your plate.

Sometimes the easiest calories to remove are sitting in your f**kin’ glass. 🥤