Josh Kearney - Health Coach

Ladies who want to lose more than 20kg, I have an amazing offer for you. This is strictly for 5 women who’ve been struggling with weight for over a year. It’s a full lifestyle program with a results promise to back it up.
DM me for all the details

“This might ruffle some feathers… but I’m over the nonsense in the fitness space.

✨ 20-year-olds running on 6 coffees and zero sleep telling you to ‘just work harder.’
🥴 Coaches with terrible relationships with food preaching that hunger = success.
⚠️ Programs that make you feel like a failure if you’re not perfect.

But what about YOU?

You work long hours. You want to enjoy a meal without guilt. You just want to feel strong, confident, and actually live your life without extremes.

That’s why Thrive Together Wellness exists — no fads, no perfection. Just smarter, sustainable strategies that help you feel your best, for life.

💥 Ready to ditch the extremes and finally get results without burning out? Send me a DM saying “agree” so I know you saw this post and we can help you!

5 Simple Ways to Lose Body Fat (Even if You’ve Been Struggling for Years)

1. Start Eating More Protein
• Protein keeps you fuller for longer, boosts your metabolism, and helps maintain muscle while you lose fat. Aim for 1.6-2.2g of protein per kg of your body weight daily. Think lean meats, eggs, Greek yoghurt, tofu, or legumes.
2. Create a Slight Calorie Deficit
• Stop starving yourself with extreme deficits—this often leads to burnout and bingeing. Instead, aim to reduce your calorie intake by 300-500 calories a day from what you currently eat. Balance this with whole, nutrient-dense foods rather than cutting out food groups entirely.
3. Focus on Strength Training Over Cardio
• Build muscle through resistance training. Muscle increases your metabolism, which helps burn more fat even at rest. Aim for 3-4 sessions per week with simple compound exercises like squats, deadlifts, push-ups, and rows.
4. Master Stress and Sleep
• Chronic stress and poor sleep raise cortisol, which can lead to fat retention, especially around the belly. Prioritise 7-9 hours of sleep per night and manage stress with activities like walking, mindfulness, or deep breathing. The less stress you have, the easier it is for your body to let go of fat.
5. Be Consistent, Not Perfect
• Stop chasing perfection—it only leads to frustration. Instead, focus on making small, consistent changes you can stick with long-term. It’s better to be 80% consistent for months than 100% perfect for a week.

Remember, fat loss is about creating sustainable habits over time. Small, manageable changes lead to big results when done consistently. Keep it simple, and don’t give up—progress is inevitable if you stay consistent!

The 5 Mindset Shifts That Transformed My Life
1. Progress Over Perfection
Instead of striving for flawless results, I focused on consistent progress. Small steps each day add up to big changes over time.
2. Self-Compassion Over Self-Criticism
I learned to be kinder to myself. Self-compassion helped me grow, while self-criticism only held me back.
3. Embracing Discomfort
Growth happens outside our comfort zones. I started leaning into challenges, knowing they’d make me stronger.
4. Focus on What I Can Control
I stopped stressing over things out of my hands. Putting my energy into what I can control brought me peace and direction.
5. Gratitude as a Daily Practice
Recognising small wins and appreciating the good in my life shifted my mindset to positivity, even on tough days.

These shifts weren’t overnight, but they changed everything. Which one resonates most with you? 🌟

5 Lessons That Transformed My Relationship with Food

I used to have a poor relationship with food, sticking only to what I saw as ‘clean’ foods. But this restriction eventually led to overindulgent splurges whenever I felt the urge. Now, understanding these 5 lessons has changed everything for me:

1. No single food causes fat gain – Foods vary: some are nutrient-rich, some are calorie-dense, and some are both. But none will directly cause fat gain by themselves. Balance is key.
2. To gain 1kg of body fat in a week, you’d need a surplus of 7700 calories – That’s about 1100 calories each day above what your body needs to maintain its weight. Finding that number is easy with our macro calculator, helping you make sense of your intake.
3. Focus on nutrient-dense, high-fibre, high-protein meals – By prioritising these, you’ll naturally feel more satisfied and may even reduce your calorie intake without strict restriction. It’s about choosing what truly fuels you.
4. The scales fluctuate, and that’s normal – Scale weight can change due to water retention, food volume, and more. A higher reading doesn’t equal fat gain. You’d need consistent excess over time for that.
5. Your long-term calorie intake is what matters – If fat loss is the goal, it’s about creating a sustainable energy deficit, not cutting out your favourite foods.

If you’re ready to take control and learn these strategies with support, secure your spot with us at Thrive Together Wellness 👇

Here are some of the worst excuses for not losing weight…

➡️ “I don’t have the energy to exercise.” (If you’ve got the energy to walk to the fridge, you’ve got the energy to walk around the block.)
➡️ “Obesity runs in my family.” (No, Karen —no one runs in your family.)
➡️ “Following a diet is too hard.” (No, you just haven’t found the right approach for you yet)
➡️ “I don’t have time.” (No, you haven’t prioritised your health.)
➡️ “My lifestyle is too busy for this.” (We can create a program that fits around your lifestyle.)
➡️ “I tried keto and it didn’t work.” (Surprised?)
➡️ “It’s hard.” (We’ve made it simple.)

These excuses are just stories we tell ourselves to make staying unhealthy feel a bit more bearable. But here’s the truth—it doesn’t have to be this way.

All you need is an understanding of fat loss principles and a sustainable plan that works with you.

Join Thrive Together Wellness and get:

✅ Tailored meal plans with variety and ease that work with you, and don’t restrict you
✅ Custom macro and calorie targets tailored to you
✅ Access to the TTW App for tracking and support
✅ Tailored movement plans (gym or at home)
✅ Realistic, long-term results (we are not here for the quick fix)

Spaces are nearly full, so don’t wait! Click the link to secure your place.

👇👇👇👇👇👇👇👇

https://thrivetogetherwellness.com.au/

PS. Forget fad diets—this is the real solution. 🔥

thrivetogetherwellness.com.au

5 Must-Know Tips for Sustainable Fat Loss

1. No Food is ‘Good’ or ‘Bad’
Stop labelling foods. Sustainable fat loss is about balance, not restriction. Some foods are nutrient-dense, others calorie-dense, and some are both. None alone will make or break your progress.

2. Understand Caloric Balance
To gain body fat, you need to consistently eat more calories than your body needs. Aim to find your maintenance calories and create a small deficit. This gradual approach keeps you on track without extreme restrictions.

3. Prioritise High-Protein, High-Fibre Foods
Filling your meals with protein and fibre helps you feel full and satisfied, making it easier to stick to your goals. No need for a ‘perfect’ diet—focus on getting the most nutrients from your food.

4. Don’t Obsess Over Scale Fluctuations
Scale weight naturally fluctuates due to water retention and other factors. An increase doesn’t mean fat gain. Track progress over weeks, not days, to see real trends.

5. Stay Consistent for Long-Term Results
Your body needs consistency to see change. Sustainable fat loss isn’t about quick fixes—it’s about making choices you can stick with over time. Remember, it’s not about being perfect; it’s about making progress.

Comment “Fat Loss” and I’ll DM you my FREE fat loss cheat sheet!

5 Lessons That Changed My Eating Habits for Good

I used to have a difficult relationship with food, labelling everything as ‘clean’ or not. This made me feel restricted, leading to the occasional splurge on anything I could find. But these five lessons helped me let go of that struggle:

1. No Single Food Causes Fat Gain – Foods differ in nutrients and calories, but none are solely responsible for fat gain. It’s about the overall balance, not labelling food as ‘good’ or ‘bad.’
2. Fat Gain Needs a Big Calorie Surplus – To gain 1kg of fat in a week, you’d have to consume 7700 calories more than your body needs, or about 1100 extra calories daily. You can calculate your maintenance calories using a macro calculator and see how manageable your goals actually are.
3. Focus on Nutrient-Dense Foods – Prioritising foods high in protein, fibre, and nutrients helps you feel fuller and satisfied, naturally lowering calorie intake. There’s no need to restrict everything; it’s all about focusing on what makes you feel good.
4. Scale Fluctuations Don’t Equal Fat Gain – Scale changes are often just water weight shifts. Eating a bit more one day might nudge the scale up, but real fat gain needs a long-term surplus. Don’t stress the daily numbers.
5. Long-Term Calorie Intake Drives Change – Your body-fat changes come down to your average calorie intake over time. Want to lose fat? Just work towards a sustainable calorie deficit that doesn’t feel punishing.

These shifts helped me relax around food, focus on what nourishes me, and stop the cycle of binge and restrict.