Trained by GS

High protein foods aren’t automatically “fake” just because some don’t hit a certain benchmark.

A really simple check I use:

Add a zero to the protein.

20g protein? Around 200 calories or less = a solid protein source.

Also remember, not all sugar is the same.

A milk-based shake or yoghurt can contain sugar naturally from lactose. That’s very different from a product being loaded with added/free sugars.

And for a lot of people these products are cheap, convenient and an easy way to get more protein in.

So don’t just read “high protein” on the front.

Check the protein, calories and where the sugar is actually coming from.

It’s too simple to say move more and eat less 😂

When you’re hungry, it doesn’t mean you’re feeling fat loss.

That empty or burning feeling is your stomach emptying and hunger hormones increasing – not body fat disappearing.

Can you be burning fat while you’re hungry? Absolutely.

But you can also be burning fat when you’re not hungry. Hunger isn’t a measure of fat loss.

As a coach, my goal isn’t to have you walking around starving all day. My goal is to create the biggest calorie deficit you can realistically stick to while keeping hunger as low as possible.

Because the less hungry you are, the easier it is to stay consistent.

Fat loss isn’t about suffering. It’s about building a plan you can actually stick to.

Stop chasing goals. Start building habits.

Week 1️⃣: Aim for 30g of protein at each meal.

Week 2️⃣: Keep the protein and add vegetables to one meal every day.

Week 3️⃣: Keep both and eat 2 pieces of fruit each day.

Week 4️⃣: Keep everything and drink at least 2L of water a day.

Once these habits become automatic, build on them. Instead of vegetables with one meal, make it two or three. Small improvements compound over time.

The easier the habit, the more likely you are to stick to it.

Anyone can stay motivated for a week. The people who achieve their goals are usually the ones who build habits they can repeat without thinking.

Not everyone gets a perfect 8 hours of sleep every night… and that’s okay.

Some of you work shifts. Some have young kids. Some are juggling stressful jobs, early mornings or just life.

Does that mean you shouldn’t train? Does it mean you won’t make progress? Of course not.

Yes, sleep is incredibly important, and we should all aim to get as much quality sleep as possible. But don’t let the odd bad night’s sleep convince you that your workout is pointless or that your gains have disappeared.

If you’re trying to lose body fat, poor sleep can make things harder by increasing hunger and making it more difficult to stick to your calorie deficit. But that’s very different from saying you can’t build muscle unless you’ve had exactly 8 hours.

Control what you can control.

Turn up. Train hard. Eat well. Prioritise sleep where possible, but don’t let perfection become another excuse that keeps you out of the gym.

Progress is built through consistency, not perfect conditions. 💪

This is why understanding resistance profiles matters. 👇

At first glance this looks like an upgrade to lying leg raises.

But with the cable set up this way, it’s actually assisting the hardest part of the movement by helping lift your legs off the floor.

As your legs get higher (where the exercise naturally becomes easier), the cable tension increases, so the resistance profile is backwards.

If I was going to use a cable, I’d face away from the machine so the cable resists the initial lift instead of helping it.

Don’t just copy viral exercises. Learn why they work.

Day 2 - ChatGPT home gym on a budget

Snack taste test with the kids

I used to have the mindset of…

“I’ve eaten rubbish today, so what’s the point in going for a walk?”

Turns out, that’s completely the wrong way to look at it.

This study followed over 50,000 adults for almost 14 years and found that people who were more physically active had a lower risk of cardiovascular disease and death, even if their diet wasn’t as healthy.

Before the comments start… “Active” wasn’t just going to the gym. It included things like walking, manual jobs and day-to-day movement.

The healthiest group were still those who combined a healthier diet with being active.

But the takeaway for me is simple…

Don’t let one bad meal become a bad day.

If you’ve had a takeaway, still go for your walk.

If you’ve eaten more than planned, still train.

If your diet isn’t perfect, keep moving.

Health isn’t all or nothing, and every positive choice still counts.

Most diets fail because people try to sprint for 8 weeks without a plan.

Mine is different.

Week 1 is the toughest as your body adjusts to eating less, so we focus on high-protein, filling foods to keep hunger under control.

Weeks 2 and 3 are where things start to click. Hunger settles, the routine feels easier, and the fat loss starts adding up.

Week 4 we deliberately increase calories. This helps reduce diet fatigue, gives you a mental break, and gets you ready to push again.

Weeks 5-7 we repeat the process, building on the momentum you’ve already created.

Then in Week 8, we don’t just stop. We reverse you out of the diet properly and teach you how to maintain your results, so you don’t end up putting the weight straight back on.

This isn’t about starving yourself for 8 weeks.

It’s about following a structured plan that gets results and teaches you how to keep them.

Applications are now open. If you’re ready to finally stop starting over every Monday, hit the link in my bio.