Fix these 3 things to budge the pudge

If one of these isn’t right than you’re going to struggle to budge the pudge during your fat loss journey!


Want to drop fat? You need to be getting the right amount of Zzzzzzs every night.
You say you can function with just 6hrs sleep? I say wait till you get 8hrs!
There’s a number of things I do to alleviate stress and ensure a heavy, deep sleep each night.
I avoid eating 2hrs before going to bed I meditate for 10 mins before I hit the hay, there’s heaps of guided meditation videos on YouTube, but I prefer to use Headspace I write a gratitude list this helps me focus on the things that I’m grateful for in life and away from the negativity. Nothing flash, just 10 things I’m grateful for!
I get to bed at the same time every night – 9.15pm, except on Saturday nights which is when the dance floor is calling for me.
I track my sleep with Sleep Meister. I had no idea why I was waking up tired until I downloaded this and saw how disrupted my sleep could be unless I did the above (I actually tested it to prove my own point).


All of us need a metabolic disturbance if we want to lose weight.
Think about it.
We sit down to eat breakfast, sit down driving to work, sit down at work, sit down to eat our lunch, sit down on the way home from work, spend 45 minutes in the gym, drive home, sit down on the couch to relax and eat dinner. Get the picture?
Move as much as you can, as often as you can. Download a pedometer and aim to do 10,000 steps a day. It’s harder than you may think, but that kind of stuff done consistently every day will help you shed kilos of unwanted body fat!
Or, if you’re hard pressed for time, try my 10 minute workout and see if you can beat my time!

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Most people have high carb, high fat and low protein diets.
If everyone just dropped their fat (bad fats) intake down a bit, increased their protein intake and moderated carbohydrate intake around their training they’d see huge changes in their body composition from that alone.
Calories count but so does quality and if you get 80% of your dietary intake from quality sources like the ones below than you’re well on your way to achieving your goals!
Remember, always monitor what you eat, eat till you’re satisfied!


  • Grass fed beef
  • Free Range Organic Chicken and Turkey
  • White Fish
  • Salmon
  • Kangaroo
  • etc


  • Green Veggies (most of us don’t get enough of these)
  • Organic Sweet Potato (cycle around training)
  • Brown Rice
  • Basmati Rice
  • etc


  • Nuts
  • Virgin Coconut oil
  • Palm Oil
  • Macadamia Nut Oil
  • Omega 3 (a must for all of us)
  • Avocado
  • etc
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