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If I had to lose 14lbs+ and start my health journey from scratch

If I had to lose 14lbs+ and start my health journey from scratch, here's how I would do it...

(Step by step)

This REAL advice works for me and hundreds of our business owner clients.

❌ It is not made for 21-year-olds with tons of free time and no responsibility.

👉 Step 1 Habits

I'd list my top 3 worst daily habits, then flip them.

Example. If I go to bed late, wake up late, and then rush to work, grabbing a large coffee with sugar and a croissant, that's not a great start and impacts my goals. I need to change it.

  • ✅ Lights off 10:30 pm

  • ✅ Up at 6 am

  • ✅ Boiled eggs at home

  • ✅ 2 litres of water

  • ✅ Drink black coffee

These☝️don't impact my time, but they have a HUGE impact on how I feel and my results.

👉 Step 2 Nutrition

I always keep this simple. Because I'm busy running a company and keeping kids alive, so simple is always best. No complicated apps or calorie counting.

  • 🥩 I eat protein with every meal. Eggs, Chicken, Beef, Lamb, Fish.

  • 🥗 I eat greens with every meal. Spinach, broccoli, kale, or salads.

  • 🧈 I add fat to each meal (no need for fatty meat). Butter, olive, coconut oil.

  • 💧 I drink a minimum of 2 litres of water a day.

  • 🍪 I avoid snacking on crap. Instead, nuts, whole-fat yoghurt, and jerky.

  • 👉 Step 3 Training

Three sessions a week is the minimum to keep my body strong and in shape.

💪 I aim for two strength workouts and one cardio per week. If I had no strength training experience, I would hire a personal trainer at my local gym to show me first.

I would focus on large muscle groups and place them into different circuits to overload my body. Squats, presses, pulls, lunges plus body weight.

🦵If my fitness level is poor, I would strip it back to body weight, pressups, standing squats, lunges and cardio machines.

👉 Step 4 Sleep

In my opinion, this is the most crucial step. Without proper sleep, I don't recover properly, my brain becomes overwhelmed, I am more likely to eat crap, I am more likely to go for those drinks, and everything becomes harder.

  • ✅ I have a Tri-blend magnesium 30 minutes before bed

  • ✅ I Stop drinking liquid an hour before bed

  • ✅ I remove all tech an hour before bed

  • ✅ I don't have any coffee after 2 pm

  • ✅ I make sure the room is pitch black

  • ✅ If my brain is frazzled, I write everything onto a pad

👉 Step 5 Movement

⌚ The easiest way to measure movement is through steps. I have an Apple watch, but I have used Garmin and Fitbit; they all measure steps.

🧑‍💻 The more steps I complete during the day, the better. But it can be tough when stuck in Zoom meetings.

  • ✅ I set reminders on the watch to prompt me to stand and move

  • ✅ I take informal meetings with earphones, and I walk

  • ✅ I make sure I walk outside during breaks

  • ✅ If I have the time, I add an extra loop on the way home

  • ✅ I try to get out of the house early so I can walk in the am

All of this is simple.

But simple doesn't mean easy.

Comment "Guides" below, and I'll ping over all 6 of our PDFs to help some more 👇