http://www.thelyfestyleproject.com/

The Lyfestyle Project, Cobham (2026)

05/02/2022

How Many Times Have You Asked One Of These?

👉🏼 What’s the best exercise for fat loss?
👉🏼 What’s the best supplement?
👉🏼 Fasted Cardio for fat loss?
👉🏼 Best supplement for sleep?

Guessing… you’ve asked probably all of them at some stage,

And that’s cool!

It’s incredibly normal. You’ve just been let down by the health & fitness and supported by the diet industry.

We call these 👆🏼 1% questions!

Right now you are:

❌ Unhappy with your body
❌ Lacking energy
❌ Hating exercise
❌ Frustrated by your results despite efforts

Do you really believe a supplement is going to overhaul this?

You have to think… what’s the biggest action you can take to move your results needle?

Chances are it’s to track your calories for a week.

Then it will be to work out a calorie deficit for you.

Then stick to it consistently!

These are the questions you need to be asking rather than the small little details like supplements and the best exercise!

04/02/2022

Scale Fluctuations Are Annoying: here’s what’s going on 🙈

What’s more annoying standing on a piece of your child’s Lego or seeing an increase on the scales despite your best weight loss efforts?

We know that weight fluctuations on the scale can make or break someone’s day, week, and even efforts in their diet.

The problem… scale weight is a terrible metric for measuring fat loss.

Firstly… bodyweight can be split into two parts:

👉🏼 Fat Mass - is, well, fat.

👉🏼 Fat-free mass - muscle, bone, water, etc.

What do you want to lose?

Fat Mass Or Fat-Free Mass?

So… what causes scale weight anomalies?

❌ Carbohydrate Intake
The number of carbs you consume will affect scale weight. Remember 1g of carbs comes along with 3g of water.

This is why when people go low carb they lose a lot of eight rapidly (fat-free weight).

❌ Water Retention
Like above this can be caused by again a number of other factors!

❌ Salt Intake
Ever eaten sushi and woken up the next day feeling super puffy? Yeah? The salt in the sushi and soy sauce will increase the amount of water retention you experience.

The list could go on and on: menstrual cycle, stress levels, sleep, timing of dinner, alcohol, whether you want to the toilet.

You get the point!

Due to the myriad of weight anomalies… your weight will fluctuate!

But this is perfectly normal. As long as you are going in a downward trend that’s all that matters.

Instead of just focusing on your weight look at things like:

✅ Body measurements
✅ Progress photos
✅ How you feel
✅ How your clothes fit

How does the scale weight affect you?

02/02/2022

We’ve All Got The Same 24 Hours 😬

No Time To Exercise Because You Work Too Much?

Do you struggle to make time for the gym?

Well…

We don’t blame you.

It’s extremely difficult to make time for exercise when you:

👉🏼 Work Full Time
👉🏼 Have Kids To Look After
👉🏼 A Family To Run
👉🏼 A House To Maintain

But, you don’t need sympathy and your life just relayed back to you.

You need solutions 🔥

The first thing to be aware of is:

You Have Time. It’s Just Not A Priority

If you opened up your screen time right now, we better a months coaching with us that you have at least 60+ mins on either a game, socials or WhatsApp.

You have time. Just right now exercise, health & fitness are just not a priority.

That’s okay 👍 but, if you want it to be and you also need to remain busy. We’re here to help…

1️⃣ Remove The Gym Commute
Travelling to and from the gym is a waste of time especially when getting started. You can effectively workout from home, run, walk, etc. All from your front doorstep.

2️⃣ Wear Workout Clothes

Know your only available time to exercise is after school drop off? Wear leggings to school.

Know you have no Zoom calls before lunch wear leggings until you can exercise at lunch.

Remove barriers!

3️⃣ Schedule Workouts

You wouldn’t miss a meeting with your boss or your kids play date. Stick your workouts in your WORK calendar!

Routines Lead To Habits…

We challenge you to use these 3 tips to fit at least one exercise session in this week!

It’s not easy.

And you might read this, have a lot going on and right now isn’t the time.

But, if you want it to be a priority and part of your life.

Accept The Challenge 🔥

31/01/2022

At some point you’ve followed a DIET PLAN or a TRAINING PLAN that was drawn up to be used by both Males & Females

And firstly, if anyone tells you that the decisions you need to make around your health & fitness are the same as males… RUN

Yes… the same basics need to be applied:

- Progressive Overload
- Calorie Deficit
- Etc

But, the largest difference is your hormonal profile.

Example being women experience periods, pregnancy, and menopause, which of course us men do not.

Love it or hate it, your cycle is a part of you and a fact of life.

It’s more than just your period though. The entire 4 weeks comes with hormonal changes

Causing a range of effect including changes in mood, appearance, and performance.

The Follicular Phase

Constitutes to the first half of the cycle. The first day of your cycle can be recognised as the first day of your period.

This is a great time to increase your intensity with your training or exercise…

It’s a great time to set new records and achievements…

You’ll be in a good mood and your motivation to achieve will be higher.

The Luteal Phase

Represents the second half of the cycle

You may experience water retention, fatigue, discomfort, bloating and a considerable change in mood.

As you go through the luteal phase you may notice your strength declines and you feel weaker

You may want to lower the intensity at which you train at

Relax slightly and use the time to focus on something such as movement & ability, etc.

There’s a bucket load of things I could go into here around your cycle, hormones & your training

Too much for an instagram post

However,

The takeaway message should be find yourself someone who understands you, understand yourself & give yourself the space to adjust your goals and intentions within training and a diet depending upon where you are in your cycle.

20/10/2021

𝟓 𝗪𝐚𝐲𝐬 𝐓𝐨 𝐒𝐥𝐞𝐞𝐩 𝐁𝐞𝐭𝐭𝐞𝐫 𝐓𝐡𝐚𝐧 𝐄𝐯𝐞𝐫 𝐁𝐞𝐟𝐨𝐫𝐞⁣
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Sleep Is An Important Aspect Of Health And Achieving Your Fitness Goals. ⁣
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Here are 5 Ways To Sleep Better Than Ever Before⁣
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How can knowing how to sleep better help you lose weight and build muscle?⁣
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It seems like these three things are completely unrelated. But, in actual fact, sleep is the third most important aspect of nutrition and health, regardless of your goal.⁣
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You may live in a state of constant sleep deprivation. Resorting to stimulants to function during the day. And the strongest sleep supplements to help you get a handful of hours in the land of nod.⁣
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In reality, there are a few simple things you can do to help you sleep better.⁣
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👉🏼𝐑𝐞𝐝𝐮𝐜𝐞 𝐂𝐡𝐞𝐦𝐢𝐜𝐚𝐥𝐬 𝐈𝐦𝐩𝐚𝐜𝐭𝐢𝐧𝐠 𝐒𝐥𝐞𝐞𝐩⁣
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"Caffeine And Alcohol Could Be Your Worst Enemy"⁣
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If you are relying on caffeine to function, chances are it's impacting your sleep.⁣
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👉🏼 𝐓𝐮𝐫𝐧 𝐎𝐟𝐟 𝐓𝐡𝐞 𝐄𝐥𝐞𝐜𝐭𝐫𝐨𝐧𝐢𝐜𝐬⁣
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Technology is part of modern life. Smartphones, laptops, and TVs are seemingly within reach at any moment of the day.⁣
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And it's hard to get away from it.⁣
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Even when you want to switch off and relax, you often switch ON the TV.⁣
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👉🏼 𝐆𝐞𝐭 𝐈𝐧𝐭𝐨 𝐀 𝐑𝐨𝐮𝐭𝐢𝐧𝐞⁣
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Creating a regular routine around sleep helps create a repeatable habit.⁣
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And while your routine won't fall into place overnight, with patience and persistence, it will become second nature, eventually.⁣
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Start by aiming to go to bed at the same time each night. And wake up at the same time every morning. Over time, you create a natural rhythm, making the process of falling asleep when you want to, much easier.⁣
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Overlooking such a fundamental aspect of daily life, like sleep, could limit your ability to lose weight. Take your pre-bed routine as seriously as your workout routine. Sleeping better will help you see gains both in and out of the gym.⁣
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19/10/2021

𝐘𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐟𝐢𝐭𝐭𝐞𝐫 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫… 𝐓𝐎𝐃𝐀𝐘!⁣
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You want to make some changes that will help you get closer to your goals, RIGHT⁣
NOW!⁣
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First, you need to set solid foundations.⁣
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These foundations will be daily habits that keep you on track and help you with your goals.⁣
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I will tell you three things that I recommend all my clients do when they first begin their journey with me.⁣
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Now, not every single person needs to implement these ideas.⁣
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Still, they are a great foundation to put into place, initially enabling you to begin your healthier lifestyle journey.⁣
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Train with intensity two to three days a week. Your aim here is to raise your heart rate and add resistance to the muscles. Bodyweight training or a weight-based workout is ideal.⁣
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Understand what you are eating. Set a daily calorie target and track your food intake if you feel you need to. You have to know what you are consuming and whether it’s helping or hindering your goals.⁣
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Move more each day. Get your daily step count up to 10,000. Moving more helps keep you fitter and healthier.⁣
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Setting a good foundation for your health and fitness is paramount to getting results.⁣
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Without a good base, you are already hampering your results.⁣
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👉🏼Set the foundations⁣
👉🏼 Do them daily⁣
👉🏼 Then build on your progress each week⁣
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The compound effect of all these foundations is the key to a fitter, healthier body.⁣
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So, if you have a goal right now that seems too big to take on, then take the time to break it down into monthly, weekly, and daily tasks⁣
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Start tackling those, one by one, be⁣
consistent, and you will get the results you want.

11/10/2021

Out Of Interest... What One Lesson Wasn't Taught @ School But Should Have Been?

08/10/2021

𝐓𝐡𝐞 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 𝐎𝐟 𝐁𝐞𝐭𝐭𝐞𝐫 𝐇𝐞𝐚𝐥𝐭𝐡 𝐀𝐧𝐝 𝐁𝐨𝐝𝐲 𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 𝐈𝐬 𝐎𝐟𝐭𝐞𝐧 𝐈𝐧𝐭𝐞𝐫𝐫𝐮𝐩𝐭𝐞𝐝 𝐁𝐲… well.. life.⁣
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The following “𝘴𝘦𝘵 𝘪𝘵 𝘢𝘯𝘥 𝘧𝘰𝘳𝘨𝘦𝘵 𝘪𝘵” tips for fat loss can help create patterns and lessen our reliability on sheer willpower and help our brains create lasting habits.⁣
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𝐀𝐮𝐭𝐨𝐦𝐚𝐭𝐞 𝐀 𝐅𝐨𝐨𝐝 𝐃𝐞𝐥𝐢𝐯𝐞𝐫𝐲⁣
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Many food shops both deliver and pack your foods for easy pickup. ⁣
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Putting this on weekly or twice-weekly automation will save you a lot of time and mental energy. ⁣
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Decide on a couple of recipes, add some healthy staples and you’re off to the races! ⁣
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Just ensure you are only putting healthy stuff into the orders.⁣
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𝐔𝐬𝐞 𝐀 𝐌𝐞𝐚𝐥 𝐃𝐞𝐥𝐢𝐯𝐞𝐫𝐲 𝐒𝐞𝐫𝐯𝐢𝐜𝐞⁣
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There will be days when you know you will be too tired to cook: Luckily, bigger cities now are full of healthy meal delivery services. ⁣
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These are easy-to-put-together meals that typically arrive at your door. ⁣
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You can customise orders for desired days per week to fit your needs/budget.⁣
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𝐋𝐞𝐯𝐞𝐫𝐚𝐠𝐞 𝐓𝐞𝐜𝐡𝐧𝐨𝐥𝐨𝐠𝐲⁣
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Alerts, push notifications and other prompts can make for helpful prompting aids to remind you when it’s time to hit the weights, meditate or start your slow cooker: ⁣
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Pop your workouts/prep times in your daily calendar and consider an alarm to nudge you when it’s time to get the task done. ⁣
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Having an alert to remind you it’s “you” time can help ingrain the habit.⁣
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𝐔𝐭𝐢𝐥𝐢𝐬𝐞 𝐆𝐲𝐦 𝐂𝐥𝐚𝐬𝐬𝐞𝐬⁣
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Joining in with some of your local gym classes is a great way to lean on others for motivation.⁣
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Know that on Wednesdays you always skip the gym. Book into a class instead.⁣
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𝐇𝐢𝐫𝐞 𝐚 𝐂𝐨𝐚𝐜𝐡 𝐨𝐫 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐓𝐫𝐚𝐢𝐧𝐞𝐫⁣
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Having a coach can do wonders in helping you with your nutrition, fitness, and various health-related goals. ⁣
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A coach can help you take the guesswork out of your journey and the added accountability and support can help you break through some of your obstacles.⁣
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There are plenty of groups as well as individual options out there – depending on your individual needs and budget.

05/10/2021

𝐂𝐚𝐧 𝐘𝐨𝐮 𝐋𝐨𝐬𝐞 𝗪𝐞𝐢𝐠𝐡𝐭 𝗪𝐡𝐢𝐥𝐞 𝐄𝐚𝐭𝐢𝐧𝐠 𝐎𝐮𝐭? 𝐎𝐫 𝐀𝐫𝐞 𝐘𝐨𝐮 𝐒𝐢𝐦𝐩𝐥𝐲 𝐅𝐢𝐠𝐡𝐭𝐢𝐧𝐠 𝐀 𝐋𝐨𝐬𝐢𝐧𝐠 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐁𝐚𝐭𝐭𝐥𝐞? 🙈⁣
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You're reading this because you like everyone else you're fighting a losing battle. ⁣
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At least it seems that way. Trying to lose weight while eating out seems like an impossible task.⁣
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Life is throwing curve balls of fine dining, cake, and alcohol at a speed you simply can't handle. ⁣
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Whether it's business lunches, social events, birthday parties, leaving dos, weddings, or a Tuesday, it's all getting a bit much.⁣
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And if one more personal trainer tells you meal prep is the solution, you'll start looking like a Tupperware.⁣
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But does that mean you're destined to remain in fat loss confusion?⁣
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You'll be pleased to know, there's hope for you yet. ⁣
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Right now, life is tough. One minute you're at the office working late into the night. The next, you're travelling abroad for that one meeting you could do without.⁣
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Your ability to control your diet is shot to s**t. Why? Because you're always having to eat out.⁣
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𝐃𝐨 𝐓𝐡𝐨𝐬𝐞 𝐓𝐢𝐩𝐬, 𝐓𝐫𝐢𝐜𝐤𝐬, 𝐀𝐧𝐝 𝐇𝐚𝐜𝐤𝐬 𝐄𝐯𝐞𝐫 𝗪𝐨𝐫𝐤?⁣
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I don't know but...⁣
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I want to equip you with the necessary tools and teachings needed to crush your fat loss journey. Starting with the unpopular truth... This is going to be HARD.

10/05/2021

𝐄𝐠𝐠𝐬 𝐀𝐫𝐞 𝐀𝐬 𝐁𝐚𝐝 𝐀𝐬 𝐒𝐦𝐨𝐤𝐢𝐧𝐠 𝟐𝟎 𝐅𝐚𝐠𝐬 𝐀 𝐃𝐚𝐲...⁣
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👆I Know Mental Right 🤯⁣
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Well... this is actually total BS and I thought it was worth clearing up⁣
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That you can still enjoy your favourite Smoked Salmon 🦑 Avocado 🥑 and Sourdough 🍞 without feeling like you've just ruined your life⁣
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Once upon a time a scientist once scared the world...⁣
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Informing everyone that eggs were terrible for you⁣
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When in fact they are one of the most nutrient-dense foods you can munch on.⁣
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Women especially struggle to get adequate amounts of protein in...⁣
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Protein aids calorie expenditure, keeps you feeling full and allows you to recover from exercise (more on this another time)⁣
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Now... imagine removing eggs from your arsenal of foods you can eat that contain protein⁣
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𝐘𝐨𝐮 𝐣𝐮𝐬𝐭 𝐦𝐚𝐝𝐞 𝐚 𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭 𝐭𝐚𝐬𝐤 𝐞𝐯𝐞𝐧 𝐡𝐚𝐫𝐝𝐞𝐫! ⁣
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In life... you wouldn't take advice from a builder about how to pay your taxes⁣
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You wouldn't take advice from a lawyer on how to build a house⁣
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So... when someone starts educating you on nutrition because they "once heard it somewhere"⁣
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𝐑𝐔𝐍 ⁣
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In short...⁣
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Go and eat eggs and enjoy them. ⁣
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They will improve your chances of improved health and weight loss not the other way around!

The Lyfestyle Project

05/02/2022

04/02/2022

02/02/2022

31/01/2022

20/10/2021

19/10/2021

11/10/2021

08/10/2021

05/10/2021

10/05/2021

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