Start Here – How To Use This Community Welcome. This community is designed to give you a clear structure to follow, whether you’re just getting started or looking to take things further with coaching. What This Programme Is This is a step-by-step system focused on: - Building consistency - Improving your routine - Helping you lose weight in a sustainable way You’ll go through weekly lessons that guide you on: - Nutrition - Training - Steps and activity - Mindset and habits The goal is simple: Keep things consistent and build results over time. How To Use This Community Inside Skool, everything is split into sections: 1. Classroom (8 Week Programme) Go to the Classroom tab. This is where the full 8 Week programme is. It costs £45, is a one time payment and you get lifetime access to the plan. Start from Week 1 and work through each week in order. Each week includes: - Lessons - Guidance - Simple actions to follow Don’t rush it—focus on applying what you learn. 2. Community (This Section) This is where: - Updates are posted - You can ask questions - You can stay engaged If you’re unsure about anything, you can post here. 3. Premium Coaching (1–1 Support) If you want more structure, accountability, and direct guidance, you can apply for premium coaching. This includes: - Weekly check-ins - Personal feedback and adjustments - Ongoing support How To Apply To apply for premium coaching, send an email to: 👉 fightthefat.ciaran@gmail.com Include: - Your intention on joining - Your Name - Anything else you'd like me to know I will then send you a form to complete, depending on whether I think coaching is a good idea, or if I think you could benefit with the 8 Week Plan, I will let you know If you are accepted, I will send you the link to puchase (currently £85/month) and add you to the Premium Classroom, where you can access a guide and instructions - everything else will be from our check ins, and calls.

Complete the Check in, I will respond within 24-48hrs. (This is for PREMIUM Members only)

The Only Things You Need To Focus On Forget everything complicated. Weight loss comes down to a few simple things done consistently. 1. Eat Less Calories Than You Burn This is the foundation. If you’re not losing weight, you’re eating too much—simple as that. You don’t need to be perfect, just be aware: - Reduce snacking - Watch portion sizes - Don’t drink loads of calories That alone will move you in the right direction. 2. Walk More (This Is Massive) Steps are one of the easiest ways to burn calories. Aim for: 7,000–10,000 steps per day If you’re currently doing less: - Add a walk - Move more during the day - Stop being completely inactive This makes a huge difference. 3. Train 3–4 Times Per Week You don’t need anything complicated. Just focus on: - Basic gym sessions - Full body or simple splits - Staying consistent Training helps: - Burn calories - Build muscle - Improve how you look 4. Eat More Protein This helps with: - Staying full - Keeping muscle - Controlling hunger Simple rule: Include protein in most meals Examples: - Chicken - Eggs - Yogurt - Lean meat 5. Stay Consistent (This Is Everything) This is where most people fail. Not because they don’t know what to do… But because they don’t stick to it. You don’t need: - A perfect diet - A perfect plan You need: Consistency over time What You DON’T Need - Fat burners - Detox teas - Extreme diets - Complicated plans These don’t fix the problem. Simple Weekly Target If you’re doing this properly: - You should be losing around 0.5–1kg per week If not: Eat slightly less or move slightly more Final Reminder Keep it simple: - Eat slightly less - Move more - Train consistently That’s it. Most people fail because they overcomplicate this. Don’t be that person. Want More Structure? If you want step-by-step guidance, check the full programme in the Classroom. If you want direct support and accountability, you can apply for premium coaching.