Getting in shape and improving your health can be a daunting task, but it doesn't have to be.
With a plan that fits your lifestyle and provides accountability, you can achieve a physique you never thought you could.
Want to know how Danielle lost 8% bodyfat in 15 weeks? Whilst juggling the stress of being a full time working Mum with a diagnosed autoimmune issue, she worked tirelessly to transform her health & physique whilst maximising her health.
She lost an impressive 7.9% bodyfat in just 15 weeks while still travelling, eating her favorite foods and juggling work/life responsibilities.
How Danielle lost 8% bodyfat in 15 weeks and 4 steps she took to achieve her success:
1. Dieting Fundamentals
Determine how many calories you need to eat to reach your desired weight
Calculate your protein intake to maintain muscle mass
Consume whole, nutrient-dense foods to support healthy weight loss
Aim for a daily goal of 800 grams of fruits and vegetables to ensure adequate micronutrient intake
2. Lift Weights
Incorporate progressive overload into your training routine by increasing weight, frequency, or number of reps
Utilise 10 Hybrid principles to apply progressive overload, but focus on the most important three specific to you
Challenge your muscles and achieve better results in your weight training
3. Address Your Sleep Habits
Sleep plays a significant role in weight loss
Use blue light blockers to reduce exposure to screens before bed
Implement the 3-2-1 method to help you stay asleep: three hours between your last meal and bedtime, two hours of screen-free time before bed, and one hour of relaxation before sleep
Prioritise your sleep to improve energy levels and reduce cravings
4. Focus on the Small Wins
Don't approach dieting as an "all or nothing" event
Danielle monitored her blood sugar levels throughout
She treated her diet as a ratio, with a goal of consuming 90% whole, nutrient-dense foods and allowing 10% for flexible eating
Take the pressure off yourself and promote long-term sustainability
Plan for social events early in your calendar
Achieving a healthy and sustainable lifestyle doesn't have to be about extreme goals or giving up the things you love to do. Danielle, for example, simply wanted to feel energetic, confident, and comfortable with her body.
By focusing on a balanced ratio of foods and habits rather than a strict outcome, you can enjoy the process and unlock new possibilities. After all, what's the point of getting in great shape if you can't enjoy the process? The key is to have the right plan and hold yourself accountable with the right coach.
Of course, there's much more to this than what we’ve shared here, but you won't know until you give it a try. Start small and experiment with this system for the next 15 weeks. Personalise it to your needs, make gradual improvements, and enjoy the journey. It's not always easy, but it's definitely simple. And with commitment, you'll see results.
PS: If you are looking to get in the best shape possible for Summer, we’re currently running a special Personal Training promo. You’ll get to work with a specialist Hybrid coach one on one to lose weight without spending hours in the gym or giving up your favourite foods. We would love to work with you.