7 Steps to Seeing Results before Joining a Gym


Things you NEED to do before even joining a Gym & Starting a Training or Nutrition Program

This is a common picture for many of you out there; you're sitting in front of the screen right now in a busy office and out of nowhere you seem to have put on "X" amount of KG's and really starting neglecting yourself. You decide you have had enough and next week you’re starting with the Trainer at the gym .... 10 - 12 weeks you'll be in tip top shape like the people on the front of magazines right?



Here are 7 things you can start doing first which will help the process:


1. Start drinking MORE water,

I don't care how much you say you drink, it's not enough. Cut the fizzy drinks, replace with water and drink LOTS. (Aim for a minimum of 3 litres daily).

2. Learn to COOK,

I'm far from a chef and you don't need to be either. But if you’re going to make some lifestyle changes you have to be prepared to start cooking for yourself and stop relying on take-out meals. 


It's amazing how many people start training with me and don't eat breakfast. By the time 10am - 12pm they are starving and are waiting in line at the local bakery. Start eating breakfast and a nutritious one too.

4. Tidy up the DIET,

Nutrition can be complicated but it doesn't have to be. It doesn't take a rocket scientist to determine which food choices are less ideal than others. That's ignorance, start by adding a whole protein source with each meal, fibrous veggies and 2 servings of fruit a day.

5. Eat MORE,

It's hard to do much with a new client who wants to lose 10kg in 12 weeks but aren't use to eating breakfast, drinking water and operate on 1000 calories a day made up of mostly creamy coffee's and take-out. Once you have the above, start to eat more and build up your metabolic capacity.


No matter how hard you try if you’re not sleeping, you won't get far. Not only will recovery be poor, so will mental focus and stress levels/cortisol will be high too. Make yourself a priority and sleep more!

7. Limit ALCOHOL and NICOTINE intake…

Nobody wants to hear it and it's OK to have balance etc but those big weekends and weekly beverages also helped get you to where you are. You don't have to stop completely by all means, but you know if you’re having too much.

 These 7 things will set you up nicely before even thinking about joining the gym. Stress levels will be lower, you'll be functioning properly and your metabolism will in much better shape. It's important to have realistic expectations, if you start our 12 week challenge and it takes you 6 of those weeks to start adjusting to your new lifestyle, you're probably not going to achieve what you had in mind at the beginning.

It's silly how simple it sounds; drink water, cook, eat more nutritious food and sleep more. But in reality that's a world of a difference in many people’s lives without even exercising.

Once you have these 7 steps under control, start our 12-week challenge to burn fat, build muscle and improve your health in a safe and sustainable fashion.

Click the button below to book an initial consultation & goal setting session to help us map out the exact blueprint for you to achieve your goals in the Gym this year: