We're into Q4.

Halloween is around the corner. Then it's Xmas. Then confetti will be falling from the ceiling for New Years.

The health goals you set 9-10 months ago are staring at you like that mouldy banana in the fruit bowl you keep avoiding.

But panic not because I'm about to knock your socks off with a a step-by-step process that is going to help you win the rest of 2025!

Right let's get stuck into the first step...

Step 1 - Audit Your Current Position

You can’t improve what you don’t measure, so start by getting a clear picture of your current reality.​

Use photos and body weight to track body composition, a log book to track strength levels, a health tracker to record your sleep, and a journal to keep tabs of your energy and stress levels.

Track what you eat for a few days without changing anything.​

You need to get a baseline for where you're currently at, so be brutally honest, not emotional.

Data gives you clarity and direction.

The goal here is to build awareness, not flood you with guilt.

Although I'll be honest, a little guilt never did anyone no harm when it came to their health.​

Once you know your baseline, then you can create a plan that actually fits your life.
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Step 2 - Set One Clear 'Outcome' Goal

Most people fail because they chase too many things at once.​

I need you to pick a single, specific outcome that drives all your decisions for the rest of the year, so no vague aims like “get fitter".

Instead it should look something like this:

"Lose 10kgs of body fat while hitting the gym three times per week and making 7 hours of sleep non-negotiable"

This goal becomes your north star.​

Everything you do should align with that one goal.

If a habit or behaviour doesn’t move you toward it, drop it.
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Step 3 - Map Out Your Entire Timeline

This goal isn't set in isolation, it's there alongside the rest of you very real life.

So I want you to open your calendar and look at EVERYTHING between now and the end of the year.​

Business trips, dinners, events, holidays, social plans, all of it.

These are the hurdles that usually throw people off track.

A business trip for 2 days ends up ruining two weeks of progress.

One dinner with friends is the start off the nutrition wheels falling off.

You need proactivity here, not reactivity, so plan for them now, not when they arrive.​

If you know what’s coming, you can adapt your approach in advance.

This is what I refer to as "The game of health and fitness".

You've got to move your pieces around like you're playing chess, with each move setting you up for the best chance of winning.​

Success isn’t about perfect weeks, it’s about making the right adjustments when needed.
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Step 4 - Decide On Daily Non-Negotiables

These are your "personal rules" for success.

They’re the things you commit to doing no matter how you feel, the things that move the needle when it feels stuck.

It could be 10k steps, 3L of water, 7 hours of sleep, 30 minutes of movement, & 10 minutes of breathwork.

They form the backbone of your consistency and ensure you have a baseline that still moves you towards your goal.

When life gets chaotic, these help you get shit done!​

Remember, small actions done daily create massive results over time.
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Step 5 - Use Intelligent Nutrition

First, we're going to implement the Protein-Sparing Modified Fast (PSMF).

I've slightly modifying the original to include more carbs.

The original fast keeps carbs below 50g per day, but I'm good with 100g because I want carb-fuelled strength workouts to help maintain muscle and strength levels.

Consume a minimum of 1-1.5g of protein per kg of lean BW, prioritising quality lean protein sources.​

Your daily calories are going to be very low, often just 800-1,200, depending on your size and lean body mass. Split your meals up into 2-3 per day.​

This is extreme, but it's only going to last for two weeks, then we move you back to your regular calorie deficit.​

Think of this like a "kick-start" for your fat loss.​

Build your meals around protein, plants, and whole foods, aiming for a minimum of 80% of your calories coming from unprocessed foods.

I'd highly suggest some form of tracking, either using a calorie tracker or an alternative form like this one.​

You NEED to plan ahead with your nutrition so food decisions aren’t emotional.

Aim to drink 2-3L of water per day, and have a serving of protein with every meal.

Oh, and I highly suggest that you give up alcohol entirely until Christmas.

The calories in alcohol makes fat loss more difficult, not to mention the negative impact it has on sleep quality and training intensity.

If you're serious about making this stick, the booze needs to take a break.

Step 6 - Use Movement Like a Weapon

Your body is designed to move, so you've got to use it to your advantage.​

We need you to train with the utmost intent, not randomness.

Commit to three strength sessions per week to build muscle, protect your joints, and drive progress.

These should be full-body workouts and shouldn’t take you any longer than 45-60 minutes to complete.

​Ideally you should be in and out off the gym in under an hour each time, which is what efficient programming can do for you.

(Need help with your workout programme? Reply to this email and I'll give you some free advice on how to improve it)

Add one to two cardio sessions to support heart health, recovery, and to boost overall energy levels.

​This can be a mix of slow steady cardio and high-intense interval training. This will ensure you're training your cardio system at different levels which is key to overall heart and lungs strength.

​I suggest you spend 10-15 minutes stretching every other day to improve mobility and reduce stiffness.

​At rest, muscle burns more calories than fat, so it's a win-win situation when you increase your lean body mass.

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Step 7 - Set Your Lifestyle Up For Success

You can’t out-train a lifestyle that’s working against you.

Your habits, environment, and recovery all decide how far you’ll go.

​The main driver behind fat loss is Non-Exercise Activity Thermogenesis (NEAT), so prioritising your daily step count is a big part of this plan.

​Ambitious goals require ambitious habits, so I want you to aim for 12–15k steps per day to keep your body active and metabolism firing high.

​7–8 hours of quality sleep every night needs to be your minimum so you're able to recharge fully and solidify your progress.

​Sleep is a potent fat burner and muscle builder, so it needs to be your main priority.

​Talking of burning fat, it's a task that's made much more difficult when stress is a constant presence.

​One of the ways you can manage your stress more effectively, is to add a short daily journaling routine.

​This "brain dump" will do wonders for your clearing your mind and making you feel lighter, making it great before bed.

These aren’t side tasks, they’re performance tools.

When your lifestyle supports your goals, progress becomes automatic.

Step 8 - Regularly Seek Out Challenges

If you've been struggling with your goals this year, it's highly likely that your mentality has taken a big old hit.

So, we're going to pull a 180 and go head onto any challenge we can find.

I want you to actively seek out sh*t that makes you uncomfortable.

Why? Because when you do that often enough it changes your entire mindset.

Your self-confidence is going to drastically increase and you'll start walking with your chin up and shoulders back.

​You need this swagger if you're ever going to transform your health.

​The right level of pressure builds confidence and resilience.

​If you're an introvert like myself, go to a networking event like I did a couple of weeks ago.

​If you prefer working out at home because gyms intimidate you, take your butt to the gym and smash a workout.

​Seek out things that scare you slightly, because that’s where progress lives.

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Step 9 - Set Weekly Targets

Big goals fail when they stay vague.​

Break your one big outcome goal into small, clear weekly wins.​

Weight targets, workouts completed, steps hit, avg sleep, times journalled, discomfort overcome, etc.

Each week becomes a checkpoint for momentum.

​Not only will you be building discipline, but you'll also be creating a steam train of momentum that won't stop for anyone or anything.

Each small victory compounds over time and will change your life in a matter of months.

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Step 10 (the last step) - Daily & Weekly Reviews

Reflection separates those who succeed from those who slowly drift away.

Each day, take a. few minutes to review what went well and what didn’t.

Each week, assess how things went.

Did you train hard enough?

Did you hit your nutrition targets?

Did you sleep well enough?

How could you manage your stress better?

How can I remove distractions​

Then make micro-adjustments where needed.​

Reviews not only keep you accountable, but they help you adapt where needed.​

This is a crucial step in anyone’s journey, regardless of the timeframe, that most skip out on.

And that's all 10 steps completed.

Let me caveat all of this quickly.​

This is an agressive, ambitious approach to say the very least.

If you commit to this, you CAN'T fail.

Let's say you want to lose 10 kgs before Xmas, but you only manage to hit 6 kgs.​

That's a win, end of story.​

There’s NO failure there. You've smashed things and should be extremely proud of yourself.​

What's that slightly cheesy saying?

"Shoot for the moon. Even if you miss, you'll land among the stars"

Imagine looking back at this year knowing you finally followed through.

No more false starts. No more guesswork.

This is exactly what I do for my clients: the roadmap, the accountability, the results.​

But I can’t take everyone.

Today I’m opening 5 spots only for those ready to commit.

Once they’re gone, that’s it until 2026.​

If you’re serious about turning it around before the year ends, book your FREE call now.