The Successful Diet Protocol
Context - What is a successful diet?
A successful diet is one that:
1. Helps you achieve a lean body, your desired body composition. We’re not here for just seeing a small amount of progress, I want for you to be in the best shape of your life. Lean, for life.
2. A successful diet is one that is sustainable. You’ve made permanent changes with your habits and you don’t revert back to old habits. A protocol that provides a lifestyle change and flows into your day to day actions.
3. A successful diet is one that compliments your life, doesn’t complicate it. It makes your life better.
4. A successful diet is one that you see regular progress, it’s paced effectively so that it’s not too extreme but at the same time, you’re seeing changes week to week. It also, takes an holistic approach into account when designed, your lifestyle needs, your stress levels, your sleep, everything!
5. A successful diet is flexible and ultimately gives you freedom! It’s strict in regards to progressing towards the goal but flexible in it’s approach.
Achieving Results: Balancing Work, Fitness & Well-Being
Context
Work and life commitments can often make it challenging to dedicate time towards fitness and personal well-being. This imbalance can affect our physical, mental, and emotional health, causing undue stress and burnout.So why is there a need for this training? To maximise our overall well-being while also achieving fitness results, it's crucial to effectively manage our time and incorporate key strategies in our lives that promote health and fitness.The key to striking the right balance is understanding that fitness is only one part of a broader self-care approach that also includes nutritious meals, sufficient sleep, stress management and work-life balance.
Common challenges are…
Balancing Act: A demanding career often leaves little time for personal-care activities such as regular workouts, wholesome meals, and stress-relief practices.Prioritisation Problems: With multiple responsibilities including work, family, and personal growth, prioritising fitness and well-being can be challenging.Stress & Burnout: Long working hours and high-pressure work environments can lead to stress and burnout, which adversely affects physical health and mental well-being.
What we’ll cover…
Holistic Approach: The training fosters a comprehensive approach to well-being, emphasising that fitness should not compromise but complement your overall health and happiness.Effective Time Management: The training provides strategies to effectively manage time, allowing for regular workouts, healthy meals, and sufficient rest amidst a busy schedule.Sustainable Lifestyle: The training focuses on creating a balanced lifestyle that’s sustainable in the long run, moving away from quick-fix solutions that often result in regaining any lost weight and reverting to unhealthy patterns.
The perfect weekly structure is…
Customisability: The ideal structure is one that is tailored to individual schedules and preferences. It involves setting specific blocks within the week dedicated to work, workouts, meal planning/preparation, relaxation and social activities.Flexibility: A work and self-care regime that allows for unexpected shifts in schedule is essential. A strict regime may become stressful and may lead to abandonment of the regime altogether. Time slots should be adaptable to life's unexpected changes.Consistent Self-care: The structure should ensure regular periods of rest and relaxation. Over-exertion, whether at work or workouts, can be counterproductive and damaging. Hence, self-care activities should be routinely practised for overall well-being.
Building A Healthy Relationship With Food
Context:
It’s important it’s done safely and in an effective manner so that it doesn’t cause disordered eating behaviours.
So why is there a need for this training?
When embarking on a transformational journey, it is particularly important to have a healthy relationship with food, so that you can change your body in a sustainable manner.
A positive relationship with food will help with the physical and emotional aspects as you change your eating habits and overall lifestyle.
More importantly, it will prevent disordered eating behaviours which can be amplified if you navigate through a journey ineffectively. It’s important that this journey complements your body, life and overall relationship with food, not hinders it.
It’s important it’s done safely and in an effective manner so that it doesn’t cause disordered eating behaviours, causing more harm than good.
The Ultimate Christmas Guide
Context:
In today’s training we’re going to cover how to best navigate through Christmas, the winter period and come out of this year in the best shape of your life both physically and mentally.
Every single person in this programme will go into the new year feeling great about themselves, excited about the future but for us to do that, we need a clear guide.
This training isn’t about restricting yourself, in fact you’ll enjoy Christmas more than ever before. So listen up, immerse yourself in this training and ask questions.
Let’s reflect on this year
Let’s first reflect on this year, we will be covering a reflection and planning piece next month so that you are armed ahead of the New Year but I want for us to take a snapshot:
What went well?
What hasn’t gone so well?
Don’t hold back here, let’s reflect over the next 60 seconds.
The word “Christmas”
Now, when you hear the word Christmas, what comes to mind?
This is just for us to get a vibe check for what Christmas is to you, what goes on, how it feels.
Everyone is different and this period will be different for them. What usually happens over Christmas for you?
I want you now to think about your health, fitness, routines and how you feel. What usually happens over Christmas?
Do you keep some form of routine in place?
Do you find yourself eating for eating sake and prolonging the Christmas Day eating for months?
Do you know when your limit is?
Do you go completely loose?
What generally happens, let’s first just check in on that.
How do you want this Christmas to go?
And for us to now plan your Christmas, how do you want it to go?
From a health and training perspective, what do you want to happen?
From a connection perspective with friends and family how do you want it go?
For most of us, we’ll have pressures and stressors, from work, family, possibly travel, how do you want it go?
Do you want to enjoy yourself, be present, warm around family, letting them know you really care and also have a sense of appreciation for this year?
Do you want to keep training away everyday during Christmas? Does it make you enjoy things better?
Do you feel like you want to take a few days break over Christmas?
Let’s quickly make an outcome for how we want Christmas to go.
The Ultimate Guide To Training
Systemising High Performance
Master Planning Your Goals: 2025
The Transformation Guide
Automatic Nutrition
You might be wondering, what is “Automatic Nutrition”
Automatic Nutrition is whereby you make high quality food decisions automatically without needing:
● To track calories – because you’re empowered on the Automatic Nutrition principles and now live by these without even thinking.
● To worry about what to eat when you’re in a work, travel or social situation because these are simple principles that can be applied in any scenario.
● To worry about “what am I going to eat constantly” because these become a habit, almost a part of who you are.
Your Dream Transformation
Hey fitness fam! 👋
I'm pumped for our upcoming challenge! Let's kick things off right:
• Check your inbox for the standards worksheet
• Set your new personal standards (exercise, sleep, cardio, water, career, social)
• Share your journey in our accountability pod or challenge group
• Chat with your inner circle about your fitness goals
• Tag me 3x/week on social with your food, steps, and exercise updates
Remember, we're in this together. Let's crush those goals! 💪
Stay awesome,
Scott
P.S. You can view the Fathom recording of our meeting here: https://fathom.video/share/y_woxbPYCWmfVYahjDyR_BDcXT9Qsxw8
Winning While Having A Social Life
Winning While Having A Social Life
In this training, we’re going to show you can win while having a social life. By winning, we mean, where you are, getting into the best shape of your life, living your best life - good health, better energy levels and enjoying life’s social experiences.