Fat loss is simple.

I lost 37lbs in 19 weeks eating the same 5 meals.

This is exactly what I ate every single day:

= Thread = Here's what most busy professionals get wrong:

→ Hours of cardio
→ Complicated meal plans
→ Eat "clean" for 3 days then blow it at a client dinner

Fat loss is a nutrition game.

Not a cardio game.

Dial in your nutrition. Keep it simple. Stay consistent.

That's it.

The only 5 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included) 1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower lower stance
▫️ Control the eccentic
▫️ Keep torso engaged with back flat againse the pad

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread = 1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.

10 years ago I injured my knee, had surgery, and lost all my muscle mass.

But now my legs are bigger than ever.

How?

Because I used the 5 best leg exercises on the planet:

(Here they are with videos of each included below)

= Thread = 1. Hack Squat:

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure
▫️ Increased mechanical tension on the quads
▫️ Better stimulus on the quads over back

*Pendulum squats are also elite

I torched 37lbs of fat in 19 weeks by changing one thing.

Nutrition.

This is exactly what I ate every single day:

= Thread = Struggling to drop fat?

Learn this:

Nutrition is the key to fat loss.

→ Stop doing hours of cardio.
→ Start dialing in your nutrition.

It's how I lost 37lbs of fat in 19 weeks.

After 17 years simplicity always scales.

Below is exactly what I ate every day:

"What is the best exercise for this muscle group at home?"

I've got you.

You just need dumbbells, a bench, and a plan.

After 17 years training, here is a complete 48 Exercise 'Dumbbell Only' Database for every muscle group:

(Bookmark for your next home workout) We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 48 options to cover each...

Here are 5 exercises I used to add 6 inches to my arms:

(Videos of each included) 1. Heavy Chest Presses:

No doubt heavy compounds are a key to adding size to your arms.

Execute with good form on heavy chest presses and get stronger over time, and your triceps will grow significantly.

Track for accountability.

Triceps make up 2/3 of your arm, so need to be your primary focus.

"It's impossible to eat out and get lean."

Rubbish.

Here are my 7 favorite take out meals you can grab on the go to get in shape:

1. KFC Zinger Burger 1. KFC - Zinger Burger:

Calories: 425cal

Protein: 28g
Carbs: 43g
Fat: 18g

The only 17 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included) 1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower stance
▫️ Feet lower on the platform
▫️ Control the eccentic for 3 seconds
▫️ Keep torso engaged with back flat againse the pad

The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

= Thread = When it comes to getting in shape.

Greek Yogurt ticks all of the boxes.

→ Flexible
→ Delicious
→ Convenient
→ Low Calorie
→ High Protein
→ Lasts a long time

Here are 7 of my favorite Greek Yogurt based recipes to make your nutrition simple and delicious...

After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. It kills your metabolism, hormones, performance and wrecks sleep. 2. Discipline is the most overlooked asset for health and fitness success. Learn to prioritize long term goals over short term gratification.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are GUARANTEED to lose fat.

'I want to lose fat without losing muscle'

45 year old Business Owner Rob had spent years busy, tired, and stuck...

To torching 39lbs of fat, increasing strength, and improved key health markers across the board.

Here are the 3 Steps we used to do it: Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.

We removed the guesswork, dialed in a plan, and supported him every step.

He is now leaner, stronger, and in incredible shape.

This was the roadmap:

'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day) We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. 1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

*Add Frozen berries as well

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread = 1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.

Can't lose fat?

I guarantee it's your crappy diet.

After 17 years Training and Coaching here are 27 Nutrition Tips to help you get lean permanently:

1. Carbs won't make you fat... 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

Here are 5 simple exercises you can use to help stop elbow pain for life: First what is elbow tendinopathy?

Both tennis elbow (lateral/outside) and golfer’s elbow (medial/inside) are elbow tendinopathy.

Caused by inflammation, irritation, or degeneration of the tendons around the elbow due to repetitive stress or overuse.

The good news?

These 5 simple exercises can help reduce the pain:

Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread = Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread = To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep.

By all means enjoy a drink from time to time, but if it's a regular choice of consumption and you're not losing body fat consider cutting intake to maximize results.