Ingredients (1 large serving or 2 smaller) - 200g cooked chicken breast (or raw, diced) - 1 litre chicken stock (low-salt) - 1 small onion, finely chopped - 1 clove garlic (or 1 tsp garlic paste) - 1 carrot, diced - ½ courgette, diced - Handful spinach or kale - 1 tsp mixed herbs or Italian seasoning - Salt & pepper to taste - Optional: chilli flakes or paprika Method 1. Spray a pan with low-cal oil and gently fry onion & garlic for 2–3 mins. 2. Add carrot & courgette, cook another 2–3 mins. 3. Pour in chicken stock and bring to a simmer. 4. Add chicken and herbs, cook for 15–20 mins. 5. Stir in spinach at the end until wilted. 6. Season to taste. 💪 Macros (approx per large bowl) - Calories: ~300–350 - Protein: ~45–50g - Carbs: ~15–20g - Fat: ~4–6g

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. 💪

If you’re beginning SHREDIN8 or the VIP plan, this post will help your first few days run smoothly and stress-free. The goal this week isn’t perfection — it’s structure. Here’s how to set yourself up properly 👇 ✅ 1. Prep food in advance (you’re already winning) Cooking in bulk removes decision-making. When food is ready, consistency becomes easy. Less stress = better adherence. 😴 2. Protect your sleep Quality sleep improves: • Fat loss • Recovery • Hunger control • Motivation Aim for: • An earlier bedtime • A consistent wake-up time • Hydration as soon as you wake 🚶‍♂️ 3. Keep cardio simple Cardio is not a punishment. A brisk walk is more than enough at the start. Once it’s done for the day — it’s done. We build gradually. 🧠 4. Follow the plan — don’t overthink it You don’t need to: ❌ Add extra workouts ❌ Slash calories ❌ “Do more” to see faster results Consistency beats intensity every time. 📅 5. Treat this like an appointment with yourself Block time for: • Training • Steps • Meal prep If it’s scheduled, it happens. ⚖️ 6. Expect the scale to fluctuate Early changes can include: • Water retention • Glycogen storage • Normal weight swings Progress is not judged day-to-day. Trust the process. 💧 7. Hydration matters more than you think Low hydration = fatigue + hunger signals. Sip water consistently throughout the day. 📸 8. Take your start photos & measurements Even if you feel uncomfortable — do it. These are for you, not anyone else. Future-you will be glad you did. 💬 9. Stay connected Use the community. Ask questions. Post updates. You’re not doing this alone. 🎯 Final reminder You don’t need motivation. You need structure — and that’s exactly what this plan gives you. Show up. Follow the plan. Let the results take care of themselves. 🔥 Who’s excited? Drop a 🔥 below and let’s get started.

I’m busy today and tomorrow finalising all plans for the SHREDIN8 and VIP clients starting Monday 5th. My aim is for everyone to have their plans sent over by close of play tomorrow, so you’ve got time to prepare and get organised 💪 So… be honest 👀 👇 Who’s starting to eat healthier from tomorrow? And who’s waiting until Monday? No judgement — just curiosity 😄

What are your plans for this evening? • Quiet night in? • Meal out? • Or heading out to celebrate? I’m heading out for a Chinese at 7pm, then back home for a couple of rums to see the New Year in 🥃🎉 However you’re spending it, enjoy it and stay safe. Let me know what you’re up to 👇