Every week (Saturday) you will be reminded to record the following Metrics:


Weigh yourself first thing in the morning wearing minimal clothing. Keep a note of what day and time it is, as you will be doing this at the same time each week.

– Make sure to position your bathroom scales on a flat, hard surface (Not on a carpet).


– Invest in a good quality measuring tape.

– Locate and place tape measure on the belly button.

– Take the tape measure around the back and ensure that it is parallel to the floor all the way around your torso.

– Take an average of 3 readings.


– Locate the bony process (the sticky out bit) at the top of the hip bone and place the tape measure across the bone of both hips.

– Take the tape measure around the back ensuring it is parallel to the floor all the way around you.

– Take an average of 3 readings.


Progress pictures help you stay on track, monitor your progress effectively, and help you reach your fitness goals. Below are some tips to get the most out of your weekly progress photo uploads.

– Do not wear baggy clothing (Show some skin).

– Use a plain wall or background (No clutter).

– Take from 3 angles (Front, Back, Side).

– Use natural lighting (Avoid a dark lit room).

– Maintain a natural posture (Do not suck your belly in or flex your muscles).

– Mark positions on the floor (where to stand and where to position the camera) so that you replicate the same photo’s each time.

– Ask a friend / partner to take the photo’s if you do not have a tripod.



If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


1) Have a Cup of Coffee Before You Workout

The caffeine in a cup of coffee (Preferably black) helps stimulate your central nervous system, so you’ll have a little extra oomph in your workout.

2) Start Your Workout With Some Dynamic Stretches

With dynamic stretching, you’ll be moving through different stretches, rather than holding the stretch in place. This gradually raises your body temperature and heart rate and starts to warm up your muscles, priming your body for activity.

3) Master Foam Rolling

Foam rolling is another excellent way to improve your range of motion, so you can get more out of every squat, lunge, and push-up. Foam rolling helps relieve tightness by releasing knots in your fascia (the thin sheath of tissue that surrounds your muscles).

4) Stay Hydrated

Whether you’re an elite athlete or a weekend warrior, hydration is key during exercise. You can lose a lot of fluid when you exercise – as much as a litre or two an hour – mainly through sweating and breathing. If you don’t top this fluid back up, you can get dehydrated. Water helps fuel your muscles, so drinking before, during and after exercise will boost your energy levels, and may help to prevent cramp.

5) Select The Right Weights

Choosing a weight that’s heavy enough (but not too heavy) will challenge your muscles just enough to grow stronger. If a weight is too light, you’ll still get some of the health benefits from moving your body, but you won’t see your strength or fitness improve.

6) Invest In a Heart Rate Monitor

Wearing a heart-rate monitor can give you an idea of your intensity level by measuring how fast your heart is beating. This can help you make sure you’re not overdoing it, and can show you where you need to push a little harder.

7) Take Rest Days

When it comes to building muscle, it’s the time you spend outside the gym when the magic really happens. When you work out, you create micro-tears in your muscle fibres. After your session, your body rebuilds those damaged muscle fibres stronger than before.

8) Get Enough Sleep

Exercise is a physical stress applied to the body, and muscles get stronger in the period after the workout when the body is repairing the damage. Be sure to go to bed 6-8 hours before you are due to wake up the next morning and focus on getting some quality sleep.

Hit the ground running by applying these simple tips into your training routine.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


If you want to know the most effective way to lose fat, then simply follow the FAT LOSS PYRAMID below. The process doesn’t need to be complicated, but there are some essential factors that must be in place for you to see any results.



If you want to drop body fat, the number one thing you need to prioritize is… being in a calorie deficit. To lose body fat, you have to expend more energy than you consume. It’s that simple! If your weight on the scales isn’t decreasing, you’re most likely not in the right deficit.


Protein is the number one macronutrient which is going to aid your fat loss efforts. It helps you maintain your muscle mass, and promotes muscle growth when you do strength training. Protein has a high Thermic Effect of Food (20-30%) which means you get an increase in metabolic rate after ingestion of a meal. Protein also keeps you satiated and reduces your appetite / cravings.

You should aim to consume 0.8g – 1.2g of protein per pound of bodyweight.

So if you are 160lb, you should aim to consume 130g-190g of protein per day.


Cardio bursts are an effective way to burn calories during a workout, but strength training is much more effective for burning calories throughout the entire day. When you do strength training you are using much larger muscle groups to perform the exercises, which results in an increased demand of energy output. On top of this, when you add extra muscle to your frame you will increase your resting metabolic rate, which means throughout a 24 hour period you will be burning more calories. Strength training can be performed using many forms of workout routines (For example: Weight training, CrossFit, Metabolic Conditioning, HIIT)


A good 6-8 hours of sleep per night is paramount for optimal performance, as well as fat loss. Sleep is the body’s time to repair itself from the physical stress it goes through in the day.

Better sleep equals better recovery.

Working out on no sleep means your body hasn’t fully recovered from your workout the day before, and if you put your body through another strenuous workout the day after not getting a good night’s sleep, the effects will only begin to multiply. When we sleep, we move into what is known as an anabolic phase, which literally means rebuilding. Our cortisol and adrenaline levels decrease allowing the body to replenish, repair and rebuild.


Believe it or not, cardio is the least most important thing to focus on for effective fat loss in this pyramid.

Infact… you can still lose weight and burn fat without ever stepping on a treadmill.

However, there are some benefits of doing cardio. Cardio is great for burning through additional calories to keep you in a deficit. Its great to improve your fitness (especially your cardiovascular fitness) and lung function. Cardio sessions are also a great way to clear your head, get a sweat on, and get a release of those feel good endorphins. You should look at cardio as a supplement to your workout routine, not a necessity.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.