Your Next Level

The Rock Diet Plan The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats like a grizzly bear, albeit a (mostly) healthy one. Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amo...

Putting yourself first without feeling the guilt One of the biggest problems I see with people who are trying to transform their bodies and their mindset is the fact that struggle to prioritize themselves. While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance . It's a great source for free advice and info. Rate and review too . It help...

I hated seeing pictures of myself From the age of 14-21, I would dread seeing photos of myself because those were the years I had the most body image insecurities Swipe all the way to the right to see me with my deformity I’ve told this story many of times but what I didn’t tell you is the extremes I would go to, to not be noticed So every summer from year 2006 to 2014, I would never leave the hou...

- 𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐜𝐛𝐟 - 𝐘𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐭𝐡𝐞 𝐟𝐚𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐛𝐮𝐭 𝐭𝐡𝐞𝐢𝐫𝐬 𝐧𝐨 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 “𝐦𝐚𝐧 𝐬𝐡𝐚𝐤𝐞𝐬” 𝐭𝐡𝐚𝐭 𝐜𝐚𝐧 𝐬𝐡𝐫𝐞𝐝 𝐢𝐭 𝐟𝐚𝐬𝐭 𝐞𝐧𝐨𝐮𝐠𝐡 Before you start any “shred” program, do this so you can actually feel MOTIVATED to take that first step 1. Sleep. Sounds simple? Newsflash, common sense is not very common, so get your 8 hours of sleep so you can bring your cortisol levels down an...

BREAKING FREE FROM GAMES AND SHAME. Defying the odds and accessing your inner power If you are wanting to change your body and transform yourself to feel better, perform better and look better, then you’ve found a great stack of information to help you achieve that. While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance . It's a great s...

𝐃𝐚𝐧𝐜𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐝𝐞𝐯𝐢𝐥 Truth be told, sometimes I don’t feel inspired…. Being in the fitness game for 10 years and although the love is always there, sometimes I’ll find myself half-assing daily tasks 👿Dancing with the devil is letting those negative thoughts come through and not being afraid 👿Dancing with the devil is seeing the ugly, the pain and the setbacks while not backing down from advers...

𝐇𝐨𝐰 𝐈 𝐠𝐨𝐭 𝟔 𝐩𝐚𝐜𝐤 𝐚𝐛𝐬 😎 Here are my 3 mistakes that I was making when I first started my mission to see abs for the first time 𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟏 - 𝐝𝐨𝐢𝐧𝐠 𝟏𝟎𝟎 𝐜𝐫𝐮𝐧𝐜𝐡𝐞𝐬 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲 𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟐 - 𝐜𝐮𝐭𝐭𝐢𝐧𝐠 𝐜𝐚𝐫𝐛𝐬 𝐟𝐨𝐫 𝐟𝐨𝐫 𝟓 𝐝𝐚𝐲𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞𝐧 𝐛𝐥𝐨𝐰𝐢𝐧𝐠 𝐨𝐮𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐌𝐢𝐬𝐭𝐚𝐤𝐞 #𝟑 - 𝐭𝐚𝐤𝐢𝐧𝐠 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 Stop right here If you’re currently doing any of these 3 mistakes, rest assured that it’s a sign that you’re g...

The word we all struggle with 𝐁-𝐛-𝐛-𝐛𝐚𝐥𝐚𝐧𝐜𝐞 December is the biggest month of the year in terms of socialising, catching up with friends & family and Christmas parties This leads you to negative patterns such as… 😰Destroying your diet 😰Feeling anxious about cheating on your PT with some booze 😰You feel like you have to choose between being healthy and living life Here’s the thing 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡...

Saying NO to friends & family Heres why you don’t say no You feel bad aka guilt You’re in scarcity mindset You seek external validation Heres what it will cost you Any consistent results Your Energy Any dreams you have of becoming successful

Verity went from procrastination to training everyday and juggling 3 jobs while still performing at a high level Angela seeing abs for the first time even after having kids Jackson losing 8kgs after yo-yo dieting Yashar losing 10kgs while being stressed being a fulltime student  They all had 3 moves that I gave them to keep the success rolling

The 80-20 rule, also known as the Pareto Principle which asserts that 80% of outcomes (or outputs) result from 20% of all causes (or inputs) for any given event. In business, a goal of the 80-20 rule is to identify inputs that are potentially the most productive and make them the priority.

I’m about to piss you off so if you don’t want to be triggered then peace out ✌️❌⁣ ⁣ Still here? Alright. Think about the resolutions you made at the start of 2021:⁣ ⁣ 👉🏽 “I’m going to lose 10kgs.”⁣ 👉🏽 “I’m going to get a gym membership.”⁣ 👉🏽 “I’m going to stop smoking.”⁣ ⁣ You wasted 11 months, but you still got one left.⁣

𝐔𝐧𝐜𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐚𝐛𝐥𝐞 𝐛𝐢𝐧𝐠𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐩𝐢𝐬𝐨𝐝𝐞𝐬 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐝𝐞𝐚𝐭𝐡 𝐨𝐟 𝐦𝐞 After 3 weeks of being on as low as 1200 kcal a day for 2 weeks straight, my thoughts 💭 was constantly about food and my next meal 🥘 It felt scary, overwhelming and I had so much shame over it knowing that 90% of my thoughts revolved around food Going into my first bodybuilding competition, I was determined to do whatever it took to get in...

Deadlifts, Squats & Bench Press When you deadlift you are building your traps, biceps,forearms, all of the muscles in your back, your abs, your glutes, hamstrings and calves. That’s a pretty comprehensive exercise isn’t it? When you squat you’re building your quads, hamstrings, calves, back and shoulders. Again, pretty comprehensive. Bench pressing works the pecs, front delts and triceps. All...

𝐈𝐟 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐒𝐓𝐀𝐑𝐓 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐑𝐈𝐆𝐇𝐓, 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐜𝐫𝐮𝐦𝐛𝐥𝐞 𝐚𝐭 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐭𝐡𝐫𝐨𝐰𝐬 𝐚𝐭 𝐘𝐎𝐔 And what are the chances of you being strapped for time and can’t get your STEPS in? Absolutely 100% You’re going to attempt to fit in your workout but you leave it to the last second and we all know what’s happens from there You’re going to try lose 2kgs this week but the scale goes up i...

Failed Training Frequency Adherence Failed Step Count Failed MACROS Failed Protein Intake adherence Failed Weight Goal You start feeling like a failure Everything seems too massive for you to handle and you start cracking under the pressure you put yourself under You listen to meditation and it tells you to LET GO But you feel good for a bit and you back to bad habits So how do you get out of a ru...

I’ll start by saying that I’m not a huge fan of fancy supplements like fat burners, pre workouts and anything that promotes quick fat loss However, I’ve used most of the products you’ve used and for my own research, I want to be transparent and tell you that theirs only 3 supplements I would highly recommend when it comes to fat loss/muscle growth 𝟏. 𝐏𝐨𝐬𝐭 𝐖𝐡𝐞𝐲 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - Whey protein is the...

Show Up & Stop Making FK*ING Excuses! Student Wins 6kgs Down for Sara in 8 weeks 8kgs down for Jackson in 10 weeks 4kgs down for Juliana in 8 weeks 7kgs down for Abu in 6 weeks Not just that, our academy is also... We helped vanessa destroy her emotional eating habibts Taryn maintaining her weight after losing her 24kgs Felix rocking up to his HIIT sessions even when his super busy

This message is to everyone who has a PT or a Coach Being perfect Vs Being imperfect Talk about social media Talk about creating a self space to be YOU The 5 closest people around you make up who you are Show me your friends and ill show you your future

One time when I was working at McDonald’s, my work colleague looked at me because I was standing in a funny way and he pointed at me saying “What’s wrong with your body?” Man this crushed me, I thought this guy was my friend and I was so embarrassed that I didn’t even know what to say back! Reflecting now… Those days are long gone and I’m so glad I never gave up on lifting weights/ eating for heal...

Partying & Fat Loss is a double edged sword. In this podcast, I talk to you about how drinking and eating out in moderation can co-exist with your transformation journey

You can still get abs with an injury if you pay attention to key fundamental rules of fitness!

3 Exercises That Cured My Deformity 😡I hated the way I looked 😡I hated that my best friends made fun of me when I took my top off 😡I hated that I was born this way and no one in my family had the same condition 😡I hated the fact that I couldn’t blame anyone 😡I hated that I didn’t fit in at the beach 😡I hated wearing long ass jumpers in 40 degree weather In this podcast I tell you 3 exercises...

Sleep your way to success! 3 reasons why sleep will help you with your body transformation goals Sleep Can Boost Your Immune System -  If you don’t get enough sleep, your body produces ghrelin, a hormone that boosts appetite. Your body also decreases the production of leptin, a hormone that tells you you’re full. Put ’em both together and that’s one dangerous combo for late-night snacking Better S...

𝐈 𝐡𝐚𝐯𝐞 𝐚 𝐡𝐨𝐥𝐞 𝐢𝐧 𝐦𝐲 𝐜𝐡𝐞𝐬𝐭 𝐚𝐧𝐝 𝐧𝐨𝐰 𝐈’𝐦 𝐩𝐚𝐲𝐢𝐧𝐠 𝐟𝐨𝐫 𝐢𝐭 I spent a good 15 years staying away from the water because I was so embarrassed with my deformity in my chest that I didn’t want to be put in a position to take my top off Pectus excavatum would be my Covid-19 throughout my teenage and young adolescent years 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐛𝐞𝐢𝐧𝐠 𝐨𝐮𝐭𝐝𝐨𝐨𝐫𝐬 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐬𝐨𝐜𝐢𝐚𝐥 𝐬𝐞𝐭𝐭𝐢𝐧𝐠𝐬  𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐭𝐨 𝐠𝐢𝐫𝐥𝐬 ...