Reader, whether you want to drop weight, improve your body composition, fix your relationship with food or just enhance general health & lifestyle, this strategy could be the catalyst for that change.

I’m sharing a quick story of my new client, Tim, who has made remarkable progress in just one week.

Not only did he drop 2.2kg, but he also doubled his energy and focus, stopped unconsciously snacking, and significantly reduced his stress levels.

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Most people experience:

1. Lack of Time

It's far too easy to make an excuse to workout and prepare food. Without structured time management; health & fitness often feels like a burden and falls to the bottom of the priority list, especially for those balancing highly-demanding careers.

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2. Unrealistic Expectations

It's crazy; most people have been overweight and unhealthy for 5, 10 years and they expect results in 1 week [ironic because the basis of this email is literally that] however the significant drop in Tim's weight is likely not sustainable and realistic for many. Don’t give up if you don't see immediate changes. Sustainable fitness takes time, and setting small, achievable goals helps maintain motivation and progress.

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3. No Clear Plan or Structure

Without a well-thought-out plan tailored to their specific needs, you'll become overwhelmed information overload and remain stuck in the consumption cycle. Too much information and not enough implementation - often leading to inconsistent efforts and suboptimal results.

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4. Emotional and Stress Eating

Most people I work with stress eat as a way out. They're demanding and stressful work situations can make one hungry for an escape - leading to emotional eating or snacking for comfort. Building awareness around these habits, breaking the triggers and managing stress in healthier ways is essential for progress.

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5. Lack of Accountability

Most people are not accountable to anyone, and you are your own worst accountability partner...This can quite literally be the difference between sticking to goals and gradually letting them slip. In my opinion, most coaches out there aren't rewriting the script, they're just very good at keeping their clients accountable. Although I'd like to think of myself and my approach much more about skill development, mindset transformation and behaviour change; accountability underpins all of that - because if the person does not 'do the thing' then nothing will change.
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So, how did he actually do it?

Here’s the exact system we implemented - a system we’ll continue to refine for sustainable success:

1. Intermittent Fasting Strategy

Tim implemented intermittent fasting, focusing on nutrient-dense foods within a specific eating window. This approach allows the body to reset and makes each meal intentional and purposeful.

2. Mindful Eating

Instead of unconsciously indulging through habit, he brought a new level of awareness and questioned his behaviour. This kept his nutrition on point, even during high-pressure moments.

3. Accountability

With clear goals, identified obstacles, and weekly check-ins, Tim has real-time support to ensure he stays aligned with his targets. This accountability is the backbone of lasting change.
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The surprising part about this?

Our work isn’t just about weight loss; it’s about building a lifestyle that supports high-level habits, a resilient mindset, and effective leadership.

Imagine the possibilities in 6 months if this is Tim’s progress in just one week!

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I must add, he was not perfect that week - he told me he messed up the protocol 1 day and didn't exercise as much as he'd liked to, but overall he was 80% good which is the goal.

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If you’re a C-Suite executive or business leader looking to optimize your health and performance, let’s talk. I have a few spots left in my coaching program, and a free 15-minute value call could be the spark you need to level up.
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Simply reply to this email or comment with a “👍🏽” if you’d like a quick audit of your current lifestyle and performance.