Lay the groundwork and start your fat loss journey today
Watch the 3 short modules below and take the action step after each. Remember, progress beats perfection.
If you haven’t already, save this page or keep your access email, you’ll want to revisit these foundations over time.
Welcome!
In this short introduction, I’ll show you how this mini-course works and how to get the most out of it. Strong Foundations is designed to cut through the noise and give you clarity, confidence, and a simple starting point for fat loss. In less than 20 minutes, you’ll have your nutrition, lifestyle, and training setup so you can take action today.
Remember: Keep it simple, focus on progress, not perfection, and most importantly, take the action steps at the end of each module.
Calories are the foundation of fat loss. In this video, you’ll learn why being in a calorie deficit is essential, why “clean eating” isn’t enough on its own, and how to find your own starting target. Keep it simple, this is the first step to building your Strong Foundations.
Action Step: Go to caloriecalculator.net, calculate your daily calorie target, and write it down.
2. Protein - The Anchor For Results
Protein is the anchor of your fat loss nutrition. In this video, you’ll learn why protein matters, how much to aim for, and how to set your daily target. This is what keeps you full, energised, and protects your muscle while you’re in a deficit.
Action Step: Work out your daily protein target (1.6–2g per kg bodyweight) and write it down next to your calorie number.
Tracking isn’t about perfection, it’s about awareness. In this video, you’ll learn how to use MyFitnessPal to track your calories and protein, build consistency, and spot where changes are needed. This is one of the fastest ways to build clarity and control in your fat loss journey.
Action Step: Download MyFitnessPal, enter your calorie and protein targets, and track your meals for the next 3-5 days.
Links / Resources:
Sleep, hydration, and stress are three of the most overlooked areas of fat loss but they can make or break your results. In this video, you’ll learn why they matter and how small changes can accelerate your progress.
Action Step: Pick one area of sleep, hydration, or stress and make one small improvement this week. (Examples: Set up an evening sleep routine, set a daily hydration goal, set aside 30-60 mins per day for a hobby to destress)
Steps and daily movement are one of the most underrated tools for fat loss and overall health. In this video, you’ll learn how to build an active lifestyle without hours of cardio, and how small daily changes can compound into big results.
Action Step: Set a realistic daily step target you can hit this week. (It doesn't have to be 10,000. Aim for 500-1000 more that you're doing now and then build on that number)
Most people try to change everything at once and burn out quickly. In this video, you’ll learn how to start small, build consistency, and create lifestyle habits that actually stick for the long term.
Action Step: Choose one or two lifestyle habits to focus on this week, write them down, and stick with them.
Strength training is the foundation of your training setup. In this video, you’ll learn why muscle is your biggest metabolic asset, why strength training beats endless cardio for long-term results, and why it’s key to protecting your progress during fat loss.
Action Step: Commit to including strength training in your weekly plan. Even 2 sessions per week is enough to see progress.
Most effective training programs are built on four patterns: push, pull, squat, and hinge. In this video, you’ll learn why these lifts matter, how they simplify training, and how focusing on the basics will accelerate your results.
Action Step: Next time you train, notice these four patterns and focus on improving them.
You don’t need 6 days in the gym to see results. In this video, you’ll learn how much training is enough, why 2-3 sessions per week is plenty for most people, and why consistency matters more than intensity.
Action Step: Decide how many sessions per week you can realistically commit to, and stick with it.
Progress comes from small, steady improvements over time. In this video, you’ll learn how progressive overload works, why small changes make a big difference, and how to keep building results without burning out.
Action Step: Write down one way you’ll progress over the next month (Example: add 2.5kg, or do 1 extra rep).
You’ve now completed the Strong Foundations mini-course and set up the key areas of fat loss: nutrition, lifestyle, and training. The next step is applying these consistently and if you want a tailored plan with accountability, that’s where my 1-1 coaching comes in.
Ready to accelerate your results?
You’ve built your Strong Foundations and now it’s time to take the next step.
Inside my 1-to-1 coaching program, you’ll get:
A full tailored training program designed for you.
Custom nutrition targets that adjust with your progress.
Weekly video check-ins for accountability and support.
Daily message support for any questions and help that you need along the way.