Another easy high-protein option for breakfast or lunch. Perfect as an alternative meal on the SHREDIN8 or VIP Coaching plans. ⏱ Prep: 5 minutes 🔥 Cook: 15–25 minutes 😋 Very filling & great for meal prep 🧾 Ingredients - 70g protein source(Chicken breast, lean ham, tuna, or smoked salmon) - 3 eggs - Veg of choiceI used: 2–3 cherry tomatoes (chopped) Onion Bell pepper Spinach - - 20g lighter cheddar - 1 tortilla wrap 👨‍🍳 Method 1. Place the tortilla wrap into an 8–9 inch cake tin, pressing it down to form a bowl. 2. Add your chosen protein source. 3. Add the chopped vegetables. 4. Whisk the eggs and pour over the filling. 5. Top with the grated cheese. 6. Cook: Air fryer: 200°C for ~15 minutes Oven: Preheated, 20–25 minutes 7. Let it cool slightly, slice, and enjoy. ✅ Why this works - High protein - Minimal prep - Keeps you full for hours - Easy to swap ingredients to suit your plan Give it a try and let me know what protein combo you go with 💪🔥

I want to share a real-life transformation that proves fat loss does not require extremes. This is my wife Emma’s progress from the second half of 2025: • 3 stone weight loss • Huge reduction in body fat and inches • Waist & hips down 6½ inches each • Down 2 dress sizes What makes this even more powerful is how this was achieved. From October onwards, Emma has been exceptionally busy at work – many days running 12+ hour shifts. Because of that, exercise was minimal for most of this phase. Yet… the results still came. Why? Because the foundations were nailed: ✔️ A clean, structured, sustainable diet ✔️ Proper hydration ✔️ Quality sleep ✔️ Consistency over perfection No crash dieting. No food groups cut out. No extremes. 🎄 Real Life Still Happened Over Christmas, Emma still: • Enjoyed foods she likes • Ate chocolate • Had alcohol • Went for daily walks At today’s weigh-in? 👉 Weight maintained (to the lb) 👉 No rebound, no panic, no damage That’s what a sustainable approach looks like. 🚀 Phase 2 Begins Now we move into the next phase: • Increasing daily step count • 3 resistance training sessions per week • Building lean muscle • Improving tone, strength, and shape Fat loss first. Then muscle, strength, and confidence. The Big Takeaway What I build into my plans is: • Structure • Stability • Sustainable nutrition • Real-world flexibility This isn’t about short-term dieting. It’s about life-changing results you can maintain. If 2026 is the year you want real change, and you want a plan that fits around your life, comment “me” and we can have a chat about what would work best for you. No pressure. No extremes. Just a proper plan that works. 💪

When it’s cold and miserable, most people naturally drink less. You’re not sweating like summer, you don’t feel thirsty — so water intake drops without you even realising. But hydration is still one of the biggest levers for fat loss, recovery, and lean muscle year-round. Why hydration matters (especially now) 1️⃣ Fat loss Water plays a key role in: - Metabolism and calorie burning - Mobilising stored body fat - Reducing water retention (ironically, drinking more helps you hold less) When hydration is low, fat loss efficiency drops and the scale can stall. 2️⃣ Training performance Even mild dehydration can lead to: - Lower strength output - Quicker fatigue - Reduced focus during workouts That means weaker sessions and slower progress. 3️⃣ Recovery & lean muscle Water helps: - Transport nutrients to muscles - Support protein synthesis - Flush waste products that cause soreness Poor hydration = slower recovery and harder-to-build lean tissue. 4️⃣ Hunger & cravings Dehydration often disguises itself as hunger. If you’re feeling snacky, tired, or foggy — water is often the fix, not food. 💡 Tips to improve hydration in colder months ✔️ Warm drinks count Herbal teas, hot water with lemon, peppermint tea — all contribute to hydration. ✔️ Start the day with water 500ml first thing before coffee sets the tone for the day. ✔️ Use flavour A slice of lemon, berries, or sugar-free squash makes a big difference. ✔️ Sip, don’t chug Keep a bottle nearby and take regular sips rather than forcing big amounts. ✔️ Link it to habits Drink after: - Waking up - Each meal - Training - Cardio or walks ✔️ Don’t rely on thirst In cold weather, thirst is unreliable — structure beats signals. Bottom line 👇 Hydration isn’t just a “summer thing”. If fat loss feels harder, recovery feels slower, or energy is low — check your water first. Small habits, big returns 💪 👉 Quick check-in: How much water do you honestly think you’re drinking per day right now?

Take a breath for a second. You don’t need to be perfect. You don’t need to “go all in.” You just need to keep showing up. Fat loss isn’t built in one workout or one meal — it’s built by consistent decisions, especially on the days motivation is low. If today wasn’t perfect: ✔️ You still moved forward ✔️ You still learned something ✔️ You still stayed in the game Question for you 👇 What’s one small win you can take from today? Drop it in the comments — let’s stack wins together 💪🔥 (Reading other people’s wins helps more than you think.)