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Quick reminder for this week….
it’s not in your schedule it does NOT exist…
FFS 🙄... Any danger of just learning how fat loss actually works?
How about knowing how to slowly adjust calories to increase the rate of fat loss...
Or increasing your output through daily movement... steps... and training?
Can we possibly make something as simple as fat loss any MORE confusing with more drugs... hacks... injections and shortcuts?
This is fat loss in 2026...
More and more people are using weight loss drugs... and for some people... under appropriate medical care... they can absolutely have a place.
But let me make something pretty clear...
Losing weight doesn’t automatically mean you’re healthy... and taking a drug doesn’t teach you the habits needed to keep the weight off.
I’ve honestly had to laugh at some of the conversations I’ve had...
Them: “I lost all the weight when I was taking the drugs... then I stopped and put it all back on.”
Me: “Did your habits change?”
Them: “No.”
Me: “Well... no s**t mate 😂”
What did you expect?
The drug may have helped you eat less...
But if you never learned how to manage your nutrition... train consistently... move more... build muscle... and create habits that work when life gets chaotic...
What happens when the drug disappears?
Whether you use medication or not... the long term goal should be the same...
Build a lifestyle and a set of habits that you can actually maintain.
Because losing the weight is one challenge...
Keeping it off is the real skill.
If you’re a busy woman over 35 and want to...
🎯 Lose 5–8kg... and keep it off
🏹 Build strength and lean muscle
🫀 Improve your health through exercise and nutrition
🔄 Create healthy habits that actually last
⚡ Feel strong... confident... and in control again
🏅 1,000+ transformations over 9 years at BBR
👉 Follow us and DM “FATLOSS” and we’ll show you what your personalised plan could look like.
28/08/2026
Menopause Age: 49.
She was 49 at her first scan.
Over the next 12 months, she lost 8.4kg of fat and gained 4.4kg of lean tissue.
Body fat went from 29.1% → 17.6%.
Now here’s the part I want you to sit with.
September: 62.2kg
November: 62.4kg
April: 62.5kg
Seven and a half months where the scale basically didn’t move.
But during those same seven and a half months, she lost another kilo of fat and added more than a kilo of lean tissue.
Week after week, it could have felt like nothing was happening.
Imagine quitting because of that number.
I’m not going to tell you menopause changes nothing. It changes plenty.
What I will tell you is that it isn’t the ceiling it’s often described as.
Because this is what Pip’s scans showed was possible while she was going through it.
DM “COACH”and we’ll show you what your plan could look like.
PS — If you’re a busy woman over 35 and want to…
⚡ Lose 5–8kg — and keep it off
🔥 Build strength and lean muscle
🫶 Improve the health markers you can influence through exercise and nutrition
🔁 Create healthy habits that actually last
🌟 Feel strong, confident, and in control again
🥇 1,000+ transformations over 9 years at BBR.
👉 Follow us and DM “FATLOSS” and we’ll show you what your plan could look like.
28/08/2026
It’s 6pm. You’ve made a hundred decisions today. Someone just asked what’s for dinner.
That’s where it falls apart. Not the gym. Not the weekend. Right there at the fridge with nothing left to give it.
Nearly every member who joins us has a food tracking app on their phone. Nearly all of them stopped using it. Not because they’re lazy, and not because they don’t care. Because by Wednesday there was nothing left over to spend on it.
So we stopped asking them to decide. Same meals. Cook once, everyone eats it. Enough food that nobody’s raiding the pantry at 9pm.
That’s what keeps someone in a deficit. Not willpower. Just not having to work it out again at the end of a long day.
Want to see what that looks like for your week? DM COACH.
27/08/2026
Progress isn’t a straight line. Good days, bad days, plateaus, breakthroughs. Apersonalisednts if you keep showing up..
Janette lost 21.5kg and has kept it off for four years. Not because she found some secret. Because she kept picking up the weights and putting them back down, week after week, even on the days it didn’t feel like it was working.
That’s really what this comes down to: the right structure, real accountability, and support that doesn’t disappear the moment things get hard..
Nutrition doesn’t need to be complicated. It needs to be simple enough that you can actually repeat it, and good enough that you don’t dread it.
If you’re not where you want to be yet, remember every strong, lean woman at BBR started 5, 10, even 20kg ago. Somewhere in there is your before photo too.
If you’re ready to stop guessing and finally have a plan built around your real life...
💬 DM “COACH” and we’ll show you what your personalised plan looks like
I’m not saying this as a flex.
I’m saying it because we live the same reality.
Between 5 kids, 3 businesses here in Australia, 3 businesses in Bali, 2 dogs, and everything else life throws at us, we understand what it feels like to be time-poor.
But here’s what we’ve learned:
The people who succeed don’t necessarily have more time.
They have better systems.
Systems that keep them moving forward during their busiest weeks, their most stressful weeks, and even the weeks when everything feels chaotic.
That’s what so many people are missing.
You don’t have a time problem.
You have a priority problem and a systems problem.
And the funny thing is...
Almost every member who joins BBR says the same thing:
“I just don’t have enough time.”
Yet they’re often the same people who go on to lose the weight, build strength, and create habits that last for years.
The difference wasn’t more time.
The difference was having the right plan and the right support.
PS — If you’re a busy woman over 35 and want to…
✔️ Lose 5–8kg — and keep it off
✔️ Build strength and lean muscle
✔️ Improve your health through exercise and nutrition
✔️ Create healthy habits that actually last
✔️ Feel strong, confident, and in control again
🌟 1,000+ transformations over 9 years at BBR
📲 Follow us and send “COACH” via DM to see what your personalised plan could look like.
1000 urgent problems to 1 in a moment…
What we think matters, doesn’t actually matter.
As a parent, at our core there’s only two things we need to focus on, our kids health and well-being and our own.
We can’t pour from an empty cup, and we can’t be the strong, fit, healthy, confident parent and partner if we’re run down, burnt out, sick and tired.
Don’t wait for a rock bottom, don’t wait for a health scare. Start doing the work.
The future you will thank you.
WHAT % BODY FAT ARE YOU? 👀
Sometimes it can be uncomfortable finding out that your body fat is 30%, 35% or even 40%.
But the number itself isn’t the whole story.
What matters more is what that number means for your health — particularly the amount of visceral fat stored around your organs.
For most busy parents and professionals, the goal isn’t to obsess over hitting a certain body-fat percentage.
It’s to:
💪 Feel stronger and healthier
👖 Have your clothes fit better
❤️ Improve your long-term health
🏃♀️ Have the energy to keep up with your kids
🔥 Reduce excess body fat while maintaining muscle
Your body-fat percentage is useful when you use it to track trends rather than define your success.
One of the most accurate and useful ways to measure your body composition is a DEXA scan.
It can give you insight into your:
👉 Body-fat percentage
👉 Lean muscle mass
👉 Visceral fat
👉 Bone mineral density
Rather than obsessing over the number on the scales, get a baseline measurement and track how your body composition changes over time.
For many people, periodically repeating a DEXA scan can be a useful way to monitor those trends.
PS — If you’re a busy woman over 35 and want to…
💪🏻 Lose 5–8kg — and keep it off
💪🏻 Build strength and lean muscle
🫀 Improve the health markers you can influence through exercise and nutrition
🙌 Create healthy habits that actually last
💁♀️ Feel strong, confident and in control again
⭐️ 1,000+ transformations over 9 years at BBR.
💬 Follow us and DM “COACH” and we’ll show you what your plan could look like.
26/08/2026
Nobody knows or cares what you weigh.
Same goes for your body fat percentage. Not one person in your life has ever thought about it. You’re the only one carrying that number around.
And here’s the bit that’ll annoy you... you might actually look better a few kgs heavier than the number you’ve decided you need to hit.
I see it all the time. Women chasing the weight they were on their wedding day. That was twenty years ago. Two kids, a career, hormones and a whole lot of life ago. Of course your body’s different. It was always going to be.
The numbers that actually matter are the ones about your health. Bone density. Visceral fat. Whether you can still get up off the floor easily at 65. That’s it. Everything else is noise.
Look, I like seeing my abs. Not going to pretend otherwise. But I also want to be the bloke who can run around the park with his kids and not be cooked after five minutes. Lean, strong, fit, healthy.
Yours might be to fit back into your favourite jeans. Or to run 10km. Or just to stop dreading photos.
Whatever it is, chase yours. Not someone else’s.
Comment FATLOSS and I’ll send you the guide.
25/08/2026
This week we hit 40k followers... so I dug back through some of our original content.
I used to be terrified of speaking to the camera. Terrified of even taking a selfie. But the one thing that always pushed me through it was getting our message out there to help people.
No BS advice. Showing busy parents and professionals how to hit their goals with SIMPLE programs.
The first time I transformed my physique with a good coach and mentor, I honestly couldn’t believe how easy it was with the right program, accountability and support. Ever since then I’ve been driven to show people what’s possible when they’ve got the same.
I still cringe watching these videos back. But there’s always a handful of people it resonates with, and that’s enough.
So I’ll keep talking in front of the camera. I’ll keep delivering the same message. And we’ll keep on the mission... TRANSFORM busy professionals and parents so they feel strong, healthy, connected and supported.
| Monday | 6am - 7pm |
| Tuesday | 6am - 7pm |
| Wednesday | 6am - 7pm |
| Thursday | 6am - 7pm |
| Friday | 6am - 8pm |
| Saturday | 7am - 12pm |
| Sunday | 9am - 5pm |