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𝙃𝙚𝙡𝙥𝙞𝙣𝙜 𝙬𝙤𝙢𝙚𝙣 𝙚𝙨𝙘𝙖𝙥𝙚 𝙩𝙝𝙚 𝙙𝙞𝙚𝙩𝙞𝙣𝙜 𝙘𝙮𝙘𝙡𝙚 𝙨𝙤 𝙩𝙝𝙚𝙮 𝙘𝙖𝙣 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙞𝙣 𝙖 𝙧𝙚𝙖𝙡 𝙖𝙣𝙙 𝙨𝙞𝙢𝙥𝙡𝙚 𝙬𝙖𝙮 💜
𝙒𝙖𝙣𝙩 𝙩𝙤 𝙬𝙤𝙧𝙠 𝙬𝙞𝙩𝙝 𝙪𝙨👇🏻

24/02/2026

If you feel in control Monday to Friday then lose control by Saturday then this post is for you.

Most weekend overeating is either a response to being over restrictive all week or the belief that you “deserve” it.

When you:
- Don’t eat enough during the week
- Cut out all the foods you enjoy
- Label food as “good” and “bad”
- Try to be perfect

You wil naturally fall into that all or nothing mindset and see your weekend as a free for all.

Sustainable fat loss doesn’t require suffering all week to deserve a “free for all” at the weekend.

It requires:
- Planning ahead
- Eating enough
- Prioritising protein
- Including foods you love
- Removing the “earned it” mentality

Your structure is what creates progress and sustainability is what actually gets results 💜

23/02/2026

And until that changes, nothing changes 💜

20/02/2026

We’ve all been there.

That moment where you’re debating the gym or a walk and there’s zero motivation.

Most women stop there.

They wait to feel ready.
They wait to feel energised.
They wait to want it.

Leah used to as well.

“I can’t be bothered.”
“Life’s too busy.”
“I’ll start properly next week.”

But here’s the shift 👇

She stopped waiting!

She knows what needs to be done each week and she does it.

Not because she feels motivated.
Because she holds herself to a higher standard.

She trains when it’s inconvenient.
She stays consistent when she can’t be arsed.
She shows up even when it’s not perfect.

And the result?

Consistency.
That’s it!

She’s stronger than ever.
Her confidence grows week by week.
She’s transformed physically and mentally and it shows.

None of this came from motivation.

It came from standards and showing up regardless of how she felt.

If she waited to feel motivated, she’d still be waiting.

Leah .. we’re incredibly proud of you 🫶🏻

Motivation isn’t the question.

Your standards are.

19/02/2026

Stop waiting to feel ready.

Build habits instead.

18/02/2026

If you’re in a fat loss phase ..

Saturday and Sunday aren’t a free-for-all.

Two days of bottomless brunches, takeaways and f**k it il start again on Monday isn’t balance.

It’s undoing all that work you put in Monday - Friday.

And hoping the progress fairies show mercy by Tuesday isn’t a strategy that’s going to pay off.

Calling it balance doesn’t make it balance.

It makes it comfortable for you.
You might find yourself thinking this is a motivation issue. Its not!
Its a belief issue.

Somewhere along the way you decided -

I just can’t stick to it
I’ve no energy
I always fall off it
Il hang off for a better time
I just cant be bothered

So now every weekend becomes proof you were right.

Think back to your greatest life achievement.
Did you feel perfectly ready everyday? or did you show up anyway and do what it took?
Did you keep all your comforts? or did you raise your standards to get there?

You don’t accidently achieve hard things? And fat loss is not different!
Saying you want change while living like nothing has to change isn’t balance.
It’s self-sabotage!

Real balance during fat loss phases isn’t about perfection but you do need your actions to match your goal.

And that includes the weekend

17/02/2026

This next goal is the one I have dreamed of for years and the one I am most excited about ✨

I am incredibly proud of my body and what she has gone through physically over the last three and a half years of fertility treatment.

To be able to stand here today carrying our little one at over 14 weeks has me feeling nothing but blessed and grateful 🥹

This year my goal is to be the strongest Mumma for our little one and continue to train until my body tells me otherwise.

I can genuinely say this is the most confident I have ever felt in my body and watching these changes has been just amazing.

My coach has adapted my programme to support the changes over the last 14 weeks and help me continue to train throughout pregnancy.

I have reduced my training from 4 x strength per week to 3 x strength per week. This will allow me to have plenty of days in between sessions for rest and recovery.

Strong Mumma Mode Activated 🤍

16/02/2026

This is how you stop letting one weigh-in control your week 👇

Step 1 - Remove the meaning

If your weight increases over the course of a week

Instead of saying

“I’ve failed.”
“I was off it.”
“I’ve gained fat.”

Replace it with

“The scale is up”.
That’s it!

Then separate the data from the emotion.

Step 2 - Audit your week

Did you eat enough protein?
Train as planned?
Stay within calories overall?
Track accurately?

If yes, it’s simply fluctuation.

Step 3 - Change nothing for 7 days -

No slashing calories.
No extra cardio.
No starting over Monday.
Progress is measured in trends, not single weigh-ins.

If you found anything in step 3, tighten those up and re-visit before you make any changes.

Step 4 - Track weekly non-scale wins -

If the scale defines your success, you’ll always feel unstable.

Each week write down

Strength improvements
Energy levels
Hunger control
Body image improvements
How you handled a challenge

This builds evidence of progress you can’t gain overnight.

If your confidence rises and falls with the scale, you don’t need more restriction.

You need a better way to measure progress.

13/02/2026

Be honest with yourself for a second ..

Does the number on the scale decide

Your mood for the day

How confident you feel in your clothes

Whether you deserve to eat normally

If today counts or gets written off?

If you’re nodding, listen in 🗣️

You’re not bad at this & there’s nothing wrong with you.
You’ve just been stuck in a cycle most women were taught.

Weigh > Panic > Restrict > Overdo it > Burn out > Start again.

Over and over.
Until you start believing the only problem is you!

We can confidently say - You’re not!

The system is your problem.

If you’ve ever skipped meals after a disappointing weigh-in, promised yourself you’d be better next week, felt proud or ashamed over a number or trust in your own body ..
This post is for you!

You don’t need to just be better.
You need a better way.

Comment ‘ME’ if this felt uncomfortably accurate.

11/02/2026

Barbara-Anne, what a journey we’re on.

When Barbara-Anne joined DOC her focus was improving her long-term health and strength as she prepares for menopause.

We started with a fat loss phase and she has absolutely smashed it.

But more importantly, she’s done it while living her life.

Meals out, holidays, social occasions and her progress never stopped.

Why?

Because the plan fitted her real life.

For a while now Barbara-Anne has been chasing a certain number on the scales.

A number from her 20s.,

Before kids.
Before life changed.
Before her body changed.

And she realised that number no longer served her.

So she made a big decision, a decision so many women are scared to do.

She decided to stop chasing the scale and start focusing on maintaining the results she’s achieved and how she actually feels.

Two dress sizes down.
Feeling fitter and stronger.
And feeling great.

Letting go of the number on the scale can be hard but when you look at everything else you’ve achieved you realise that how you look and feel will always matter more than any number.

Proud of you B, onto the next phase we go 💜

09/02/2026

If you’ve ever thought ..

I’ll just eat less and do more because the scale didn’t move.

This post is for you.

Fat loss isn’t linear.
Your efforts still count.
And quitting every time things slow down is the only real setback.

Save this.
Come back to it.

07/02/2026

Sound familiar?

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