I don’t know how many diets you’ve been through, but let me tell you, if you don’t have the right mindset, chances are you’re not going to succeed.  In fact, if you’re like most people, your experience will fit a very familiar pattern….

First, you’re all excited about the diet and sure enough, you follow the directions very closely.  Thanks to your careful dietary guidelines, and your eager compliance, you start losing a lot of weight.  So far so good, right?  This keeps up for maybe a few more days or even a few more weeks.  But sooner or later, the kilograms start coming back. 

Next, things go from bad to worse.  You start gaining more weight than when you began your diet.  Isn’t the whole point of going on a diet to lose weight?  Sadly, most diets are gateways, believe it or not, to additional weight; talk about a frustrating situation. 

weight loss success

The reason why people go through this all too familiar tragic pattern is because they don’t have the right mindset.  It doesn’t matter whether you are trying to adopt the keto diet, the paleo diet, the Atkins diet, the Ornish, or any other weight loss program, without the right mindset, you are playing the game to lose. 

At the very least, you should adopt  three basic mindsets  that will ensure diet success. 

1.  Assume that you can do it 

It’s very easy to get excited about the testimonials included in many diet books.  You look at the before-and-after pictures and you and you get all pumped up.  Please understand that a lot of those pictures are exaggerated.  In fact, a lot of books that are very shady even use photoshopped pictures. 

I know it’s shocking.  I know that it’s hard to believe that people would actually do that, but they do.  So a little bit of skepticism goes a long way.  Still, don’t just focus on the fact that the diet can work for other people.  Instead, wrap your mind around the possibility that the diet can actually work for you. 

That’s right, you personally, individually.  If you can’t understand that, and if you can’t accept the likelihood of a certain weight-loss program waiting for you, then you’re making things much harder on yourself.  It’s like trying to play basketball and trying to put the ball through the hoop. 

If in the back of your head you’re saying to yourself, “other people can shoot really well, but not me,” what do you think will happen?  You’re shooting accuracy will go down.  You’re sabotaging yourself.  You’re making things unnecessarily harder on yourself. 

This is why it’s really important to assume that you can achieve success with the diet.  Not the case study pictures, not the people giving testimonials, we are talking about you.  If you can’t make this assumption, then it’s going to be a rough road ahead for you.

weight loss success

2.  Begin with what you have 

One common reason why people fail with diets is because they think that they have to transform into a completely different person. Alternatively, they believe that their circumstances or their situations need to change so dramatically so as to ensure success. 

When people think along these lines, they’re basically just giving themselves excuses for either not trying, or for expecting bad results. Believe me, I can understand why people do this. If you have been let down by diet after diet, it’s very easy to become jaded. 

In fact, in many cases, it’s very easy to expect failure. After all, you’ve gone through the familiar process of initially losing weight, and then getting it all back. It becomes an old story, and it’s only a matter of time until your heart gets broken again. 

This is why you think that you should change everything that you can possibly change, to lay the groundwork for ultimate success. Again, you’re making things unnecessarily harder on yourself. It doesn’t have to be like this. You don’t have to move heaven and earth to create optimal conditions. 

You know why? Conditions are never perfect. There will never be a time when your circumstances will be just right for you to ensure success. You’re going to have to take that risk. You’re going to have to begin with what you have. 

It doesn’t matter what discipline level you have. It doesn’t matter what else is going on in your life. It doesn’t matter whether you feel good about yourself. All that matters is that you are ready, willing and able to begin with what you have and assume that this will work for you. 

weight loss success

3.  Enjoy your food according to rules you choose 

Another key pillar for diet success involves the issue of control.  A lot of people fail with diets because they think that they are putting some sort of dietary straitjacket on themselves.  For instance, they don’t normally like a certain taste, but since they’re switching over to a new diet, they force themselves to like a certain range of flavors. 

Let me tell you, it’s only a matter of time until your old self rears its ugly head.  It’s only a matter time until you go back to how you normally eat.  This is a very frustrating situation.  It’s as if you are doing really well, and you’re making all these changes, and all of a sudden your old self pulls you back.  You end up where you began. 

This is why it’s really important to focus on enjoying your food.  This is not an ordeal.  This is not some sort of punishment.  This is not some sort of situation where you feel that you are denying yourself.  Instead, the diet should be a celebration of taste.  It all really boils down to enjoying your food according to the rules of which ever ‘diet’ or way of eating you choose. 

You have to first choose the rules.  You have to first choose to go on the diet, and then you select based on your existing tastes.  There’s no need to become somebody else.  There’s no need to change your taste buds.  There’s no need to go through any of that.  Instead, allow yourself to enjoy the flavor range that you are already enjoying.

Now here’s the thing, even if you have a sweet tooth, you’re going to have to minimise that.  That’s the only change, but for everything else, whether you like sour foods, salty foods, or definitely fatty foods, you should be fine. But as long as you manage your sweet tooth, you should be okay. 

Keep atop the mindsets above if you want to be successful with your diet.  I’m not going to lie you and say that you can adopt these mindsets overnight.  After all, the way you see things, and the way you expect things to play out, have been with you for a long time.  You’ve grown accustomed to thinking about food a certain way. 

But if you change your mindset according to the three key pillars above, adopting a diet will become easier, and it is more likely to stick.  Don’t see it as a ‘diet’, see it as a way of eating that accommodates your tastebuds. 


why you need fish oils


How many times have you heard a friend say, “I am on a diet”?  Then what happens is your friend would lose some weight for a while before putting them all back on again.  I’ll bet you have also heard someone say that “Cardio is the best for losing weight”.  This person would then religiously pound the treadmill but results are agonisingly slow.  Soon, she gives up and gains back all the weight she had lost, and sometimes even gaining some extra kilos!


Ah, so you thought you’ve finally found the answer to permanent weight loss. You went on a strict diet and ran your heart out. You dropped kilos real quickly. But somehow, something is wrong when you look into the mirror in your birthday suit. Yes you have lost some weight, but somehow your body shape isn’t as flattering as you would like it to be. And then suddenly, you hit a plateau.

No matter how strict your diet and cardio workouts are, your weight just simply refuses to drop any further. Then horrors of horrors, you actually start to gain some weight! You get disillusioned because with the unrewarding program and soon you succumb to ‘guilt food’ more often, and the weight comes right back up once again. The program fails and you blame it on your bad genes. Why???

Here’s why. Firstly, this blog is to “Fend Off Fat” and not “lose weight”. My point is, by merely losing weight, you will also lose some muscle mass in the process. By losing muscle, you will lose body tone and thus your metabolism rate for burning calories will slow down. Therefore, you have got to build muscle while losing fat. You may even gain some weight because muscle weighs heavier than fat.

how to lose weight without strict dieting

To lose fat and keep it off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscle.  For every kg of muscle you pack, you will burn an extra 70-100 calories per day even without doing anything.  Can you imagine the benefits of building up 5kg of extra muscle?  You will be burning 350 to 500 extra calories a day even if you just laze around.  You’ll be burning a Big Mac everyday!  To further illustrate my point, 1 kg = about 7,700 calories, so if you burn 500 calories a day because of the extra muscle you have, you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism rate!

You’ll also look good, healthy and well-toned too!  Is it any wonder why bodybuilders eat so much but do not put on fat as easily?

Everyone knows that intensive cardio and strict diets cause you to lose muscle mass along with fat.  So while you will lose some weight at the beginning, you will look like, well, just a smaller version of you without any muscle tone.  That’s not what we want is it?

So, as you lose more and more muscles, your metabolism begins to slow down.  On top of that, your body will start conserving fats and ‘eat’ your muscles for energy because it is reacting to your strict diet.  What happens then is that you will hit a plateau and no matter what you do, you will not reduce anymore weight and your fat will start creeping up again. This, in a nutshell, is the ‘yo-yo’ dieting effect that we hear so much about.

lose weight without a strict diet

Losing fat is simple.  And notice that I said ‘simple’ but did not say that it is ‘easy’. My pointers will be simple to understand, but the execution will take determination and discipline on your part.  It is a lifestyle change to keep the fat off permanently and you will be glad you did because you will get used to the changes in only a few weeks.  By then, it will become a cultivated habit for you, especially when you are rewarded with a fitter, healthier you, together with a glowing complexion!

Here is how you do it. Simply, losing fat just means you must burn more calories than you consume.  Period.

Lift weights with compound exercises – Forget those biceps curls and tricep push downs. Go for big muscle groups like legs, back and chest routines.  Why? Because you are working with bigger parts with more mass, and that means more body parts are working, translating into more calories being expended.  If you are fit, do giant sets (4 or more exercises or sets with no rest in between sets or exercises).

Here’s an example.  Do only one set of each exercise with no rest in between the exercises.  Choose a weight of about 60%-70% of what you normally lift and go for at least 25 reps.  Do more if you can or until your muscles are fatigued, then stop.  Leave the gym. The whole routine should not take you more than 40 minutes.

After thoroughly warming up, start with squats, then dip, bench press, barbell row and military press.  Sounds simple?  Not so. You will be huffing, puffing and sweating profusely.  What is achieved?  You will have combined a cardio workout with a lifting workout and your metabolism will burn for the next several hours.  Do this 3 times a week with at least a day’s rest in between lifting days.

After 4-8 weeks, change the sequence of the exercises.  So if you usually squat first, then squat last.  Then after another 4-8 weeks, change some of the exercises, like substituting squats with deadlift, or barbell rows with lat pull down.  This is to shock your muscles so that they continue to adapt and grow.

lose weight without strict diet

For cardio, go for a run first thing in the morning before breakfast.  If you are jogging at normal speed, sustain the jog for at least 45 minutes.  If you are running at 65% to 80% of your maximum heart rate (you will be panting and unable to sing or complete a sentence while running), then 20-30 minutes will be enough. Anything more than that may cause muscle break down.  You may intersperse the speed with slower jogs in between to catch your breath.  Do these 5-6 times a week.

Eating habits?  Just eat less of what you normally eat.  For example if you have 2 slices of bread with 2 eggs in the morning, now take just one slice and an egg.  Just eat half of what you eat but eat more regularly.  Have 5 to 6 meals a day if you can.  This is to feed your body frequently so that it will not go into starvation mode and start to conserve fats.  At the same time, it will boost metabolism because your body burns calories while digesting the food.  Chuck away all soft drinks, sugary drinks and stop adding sugar into your coffee and tea.  Just by abstaining from sugary drinks, you may already have gotten rid of 200 calories per day.  Drink plenty of water instead and double the amount if you can.

lose weight without a strict diet

Oh, by the way, all work and no play makes Jack a dull (and very tired) boy.  Do choose a day to relax a week.  No exercise on that day.  Indulge in your favourite food if you must and pat yourself on the back and reward yourself for passing another gruelling week.  After all, your body needs to recover too.

As you reach your fat loss goals and you are happy with your muscular development, you can then take things a little easier.  Hit the gym less frequently, have shorter runs and even relax a little in your diet.  Because of your greater musculature, your body is now a fat-burning machine.  You have earned that luxury.

Simple?  Sure.  But do you have the determination enough to lose those fats and keep them off permanently?  Who said you must go on a strict diet to lose weight and keep the fat off forever?  Stay consistent and your body will reward you.

How often do you lift?  Comment below



Fish oil is one of the most commonly used supplements.  It’s rich in Omega 3 fatty acids which is very important to your health.  If you don’t eat enough oily fish taking a fish oil supplement may help you get enough Omega 3 fatty acids.  But why is it so important to get enough Omega 3 fatty acids in?


Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

why you need fish oils

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better. 

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

why you need fish oils

Research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

Are you getting enough Omega 3 fish oils in?  If so, what is your favorite supplement or brand?



Your mindset is a collection of thoughts and beliefs that shape your thought habits.  These thought habits affect how you think, what you feel and what you do.  Your mindset has an impact on how you see you and how you see the world.  Thought patterns are picked up from our parents, friends, organisations and the wider society etc.

So often we hear (and I’ve mentioned it often) about authenticity.  This happens when we learn to ‘uninstall’ the old thought patterns that we picked up when we were young.  Our values and the way we live our lives are determined by our thought patterns.  So by removing the old and becoming our authentic selves, we start to build on our own thought patterns and values which will then allow us become our true selves and live life to the fullest.


This is where meditation comes in.  With meditation you shut the world out and become more aware of your own thoughts allowing us to see things more objectively.  Understanding the power of your thoughts is the first step to personal mastery.

how to be mindful


1.  The mind can’t destinguish between real and imaginary

2.  95% of your activity is subconscious

3.  Your subconscious has stored almost everything that has ever happened to you

4.  We are bombarded by 2 million bits of data every second

5.  The conscious mind remembers between 5 – 9 pieces of information

6.  Most of our energy expenditure goes towards the brain

    “Until you make the unconscious conscious, it will direct your life and you will call it fate” – Carl Jung

    There are many ways to increase your mental and emotional power and one of these is through exercise.  As basic as it sounds,  write down your goals and see if you can stick to them.  Both diet and exercise gives valuable insights into our behaviour.  Diet and exercise can be used to build a strong character and a healthy body and mind.

    Diet is another place to start developing mental strength.  Try sticking to a diet for a week and when you can’t stick to it try and figure out why this is.  You will quickly realise how affected you are by the environment where just walking into a shop for example can make you buy instinctively while you knew it was unhealthy.

    how to become mindful


    Manipulate your environment for mental strength by clearing it.  The less information and distractions the clearer the mind will be.  Clean your room and your office, limit time spent in front of the TV, spend more time in nature and switch your phone off at night.  This will have a positive impact on your mental health.

    Remember – the outer affects the inner.


    After establishing a healthy diet, exercise regime and you have a good environment you can try practices which are great for mental development.  You may not like all of them but you may find one that works for you.  These are very direct methods to stretch the mind.  Personally I have fallen in love with yoga.

    Here are some of the best ways to master your mind:

    Meditation – sitting quietly and observing the movements of the mind.

    Yoga – A practice of body movements involving the breath, concentration, flexibility and physical strength

    Fasting   Food is more important to a human being than anything else.  Giving up food for a significant period of time has many benefits and takes incredible willpower.

    Mindfulness – It involves being aware at regular intervals during the day.

    Concentration – Focus on the flame of a candle or your breath for 5 minutes a day.

    Any practice with passion or intensity – This can include painting, dancing, singing etc

    how to be mindful


    Our subconscious rules our behaviour.  We need to be very careful what we take in mentally, physically and emotionally.  We need to reprogram our minds for personal and business success and a great way of doing this is through affirmations.  The mind is most receptive first thing in the morning or late at night which would be the best time to use affirmation.  Affirmations should be used in the present tense eg. “Money and abundance are just a state of mind” instead of “I am not in poverty”.

    Limiting beliefs around self-love, relationships, money, happiness or abundance might be what is standing in your way.  If you don’t believe that you are worthy of love and affection, this might not work for you and things like meditation and yoga would be of utmost importance to put you in a positive mindset.

    Remember, self-programming consists of two parts.  The first being what you program yourself with and the second is what you block out.


    I am a believer in The Law of Attraction.  I believe that once you gather positive thoughts it gains momentum and gains more positive thoughts over time.  Being happy then becomes easier and easier.  It’s not necessarily the mental thoughts that allow you to manifests but the emotional vibration that gives the strength to manifestation.


    There are many ways to develop your mindset for greater success.  Some of the best places to start would be with exercise, diet, meditation and affirmations.  Once you’ve gotten the hang of these there are immersion techniques that you can consider that will help you really expand your awareness.  Developing a mindset will become a thoroughly enjoyable experience that you will have with you for life.  You just need to work through negative beliefs and emotional issues for a while before you can really experience the positive life you want to create.

    Have you gone through a process of self discovery?  I would love to hear about it!  Comment below

    Does your mind feel cluttered?

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    As an online coach for others some people like to think that I have it all together. I had to go through some extreme adversity in order to become the person that I am today.

     I’m going to tell you about one of the hardest experiences I’ve ever had to go through.

    I started exploring weight training at the age of 16 which started with Body Pump/Power Pump classes I used to go to with my mom.  It didn’t take me long to realise that this is the direction my life would take.  I loved training and I loved the idea of having more muscle.  I bought every fitness magazine I could find and idolised the fitness models.  But my new found passion came with eating disorders.

    After having my children in 2010 and 2012, I started competing in fitness competitions in 2013.  I then set out to achieve my Pro Status which I received in 2015 and was privileged enough to compete on a World Stage in Las Vegas.

    Even though I loved the prep and how my body adapted and changed looking better with each and every competition, I hated being on stage and the idea that my body would be judged.  Yet, that was what competing was all about.  You work your butt off to look a certain way and to fit into your chosen category.  Every single competition you give your all and go to the extreme and reap the rewards.  It felt like an accomplishment every time no matter what the placing was.  A win was obviously the aim and a bonus!  But when that win didn’t happen, there was definitely disappointment!  It’s human.

    healing after struggle

    Exercise and dieting soon became my drug for coping with life and demons that I didn’t want to face.  Demons that I didn’t even realise that I had at the time.  My eating disorders were replaced by strict dieting and training.  Even though I thought I had it all together – I was lost!

    Competing is a lonely road.  You train alone. You eat alone. You compete alone.  You spend your life alone to be accepted and judged.  My eating disorders and my competing was purely the need to feel in control of something.  If I could control the way I look I was in control right???  WRONG!!!

    It wasn’t until my divorce in 2016 when I had to give up everything and start from scratch, moving away from everything that I called home and leaving my beautiful babies behind, with my car and my clothes, all by myself, that I soon realised that the things I used as my coping mechanism still helped me cope BUT it wasn’t going to save me this time.  I was forced to spend a lot of time by myself and deal with a ton of emotions…. and life.  I was in desperate need to find myself.

    And honestly, that was one of the hardest things I’ve ever gone through.

    healing after struggle

    During this time it made me feel even more lost!!  I felt angry!  Angry and disappointed – at myself and the people in my life.  I had this heaviness and sadness that made me feel like I was in this deep, black hole where I will never be able to get out of.  I felt unloved, unwanted, misunderstood and completely out of place.  My place of comfort/of coping I started to hate but I still kept on training and dieting because that’s who I was.  That’s the only me I knew.  That was the only way I knew how to cope.

    And then there was the moment that it all changed. I decided to turn my life around when…

    In October 2018 I was in a motorcycle accident that changed a lot of things for me.  I was forced to STOP!  I had 7 broken ribs, a broken hand, broken nose and a shattered collarbone.  The one plus side of my years of training and having muscle, is that the doctor said I was lucky and if it wasn’t for that, I would’ve broken my back.  So my hard work in the gym did pay off in the end.

    healing after struggle

    But the accident had a lot of positive that went along with it!  It brought me and my family closer together and made me realise that I need to let go of old ways to allow myself to become the person I am today.  It also made me realise why I have such a passion for what I do.  My career goes far beyond Personal Training.  Health and wellbeing is not only about body goals, it’s about the mental, physical and spiritual balance that leads to overall health and wellbeing.

    When I decided to make that change, these were some of the things that I did.

    • I let go of the need to CONTROL!  I need to trust the process and believe what is meant for me will find me.
    • I had to allow my body and myself to heal.  I was punishing myself for so long that I didn’t take care of myself.  Mentally and physically I needed to heal.
    • I started listening to my body.
    • I had to forgive myself and others and I had to let go.
    • Every day I reminded myself how lucky and blessed I am.
    • Every morning I thought of 1 thing that I am grateful for.  That 1 thing soon became 2…. And 3 things…..
    healing after struggle

    As a result of making these changes, I started to feel EMPOWERED…

    I started paying more attention to smaller details and I also started listening to my gut and following my heart.  I have become more intuitive and that has made me cope with things and handle things better. I have become true to myself and I live my life authentically.  I have finally found myself and I know what I stand for and what my calling in life is.

    Here I am 2 years later and that’s WHY I decided to become a coach for others. I want you to know that if you’re struggling, going through a hard time, going through adversity, that you’re not alone.

    I’ve been there, and I have your back. <3

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