Imagine Fitness Personal Training Studio Auckland CBD

The easiest place to start if you want to lose weight

If I wanted to lose weight but didn’t know where to start, this is what I’d do.

I’d keep a food diary. Simple.

There are two ways to do this. You can do it the old-fashioned way with pen and paper, or you can use an app like MyFitnessPal.

If you go down the pen and paper route, write down what you eat after every meal or snack. Be as detailed as you can.

At the end of the week, review everything you’ve written. Circle anything you think you could change or improve.

Then pick two or three of those things and work on them the following week.

The week after that, repeat the process.

I’ve done this with hundreds of people over the years. People always spot things they could change that would help them lose weight.

The other option is using an app like MyFitnessPal. You simply record everything you eat.

It takes a bit more effort, but it gives you a clear idea of how many calories you’re consuming each day.

For example, if you realise you’re eating around 2,500 calories a day over the course of the week, try reducing that by 300 to 500 calories a day the following week.

Do that consistently and you’ll lose weight.

It doesn’t need to be complicated.

You don’t need to fast.
You don’t need to give up the foods you love.

You just need to track what you’re eating, either by writing it down or using an app.

Bring some awareness to where your calories are coming from and make a few changes you’re happy with.

If you don’t know where to start, start here.

And if you want some help, let’s have a chat.

💥 A few places have just opened in my small group starter programme at Imagine Fitness.

This is for office workers over 40 in the Auckland CBD who want to improve their health and fitness in a way that actually fits around a busy schedule.

Small groups. High accountability. No crazy diets. Great, like-minded people

I keep these intakes deliberately small.

If you’d like the details, comment START or message me.

One of my clients said something yesterday that made me laugh.

Pointing to his stomach he said “I need to focus on losing a bit of this"

I said, “Cool. What’s worked for you in the past?”

He replied:

“Being younger.”

That's just about the best answer I've heard. And it's fair enough

When you’re in your 20s, weight loss feels stupidly simple.

Strap on the trainers. Go for a few runs. Sweat a bit. Eat slightly less and the kilos seem to melt away

Then you hit your 40s and even though you do the same things your body just goes, “Nah mate.”

It’s not because you’ve lost willpower.

It’s not because you’re lazy. And it’s definitely not because you’re broken.

It’s just that as you get older:
You move less without realising
Stress is higher
Sleep is worse
Recovery takes longer
You may have less muscle mass so the body uses fewer calories
And your body doesn’t forgive random “all in” efforts the way it used to

The principles of weight loss haven’t changed though

You don’t need extreme diets or hours of cardio.

You need a better strategy.

Less “smash yourself for 4 weeks.”

More small, repeatable habits that actually fit your life.

That’s how you lose weight in your 40s and 50s.

And more importantly, that’s how you keep it off.

If you want help building a plan that fits your real life, not your perfect week, message me “PLAN”.

And yes, that is a (much) younger me who never even thought about weight

For years, at the end of sessions, I’d always ask clients:

“Got a busy day ahead?”

Because busy is good… right?

Well, not really.

For a lot of my clients, busy doesn’t mean productive.
Busy means stressed.

Too much to do.
Too many meetings.
Deadlines creeping up.
Working late.

So I’ve stopped asking that question.

Now I’ll ask:

“Have you got a good day ahead?”
or
“Anything exciting happening this week?”

Because they’ve just spent an hour not thinking about work.

They’ve trained.
They’ve switched off.
They’ve had a break from the pressure.

So why would I finish the session by dragging their mind straight back into everything they’re trying to escape?

It’s a small change.

But it matters.

And it helps them leave feeling just that little bit better.

It’s beer weather!

It’s been a beautiful day.
A warm evening.
The sun’s still out.

I’ve had a long day at work and I’m finally starting to relax.
Thinking about what’s for dinner.

And then it hits me.

This is beer weather.

A beer would be really good right now.

I don’t know if you get that feeling, but I do. Often. Especially in summer.

It might not be beer for you.

Maybe it’s a glass of wine.

Or a gin and tonic.

There’s just a time of day when everything feels right and you crave that drink.

For me, it’s usually a warm summer evening.
And I know myself well enough to know that a beer is never really just a beer.
It’s not a session.
But it’s not one either.

Maybe you’re the same.

Maybe you’re focusing on your health and fitness.
Maybe you’re trying to lose some weight.
And you know that drink isn’t going to help.

So what do you do?

Here’s what I do.

I pour myself a cold drink.
In a nice glass.
With ice.
Something I’ll sip slowly.

For me, it’s a Bundaberg.
And honestly, it still feels like a bit of a treat.

Sometimes it’s a Sprite Zero.
But Bundaberg is the one I can actually savour.

I know that if I can get through that first “I’d love a beer” moment,
quench my thirst, slow things down, then in about 20 to 30 minutes, the craving passes.

And once it’s passed, I don’t want the beer anymore.

I could have a zero beer, but it doesn’t really do it for me.
I’d rather skip that and go with the Bundaberg.

If you’re like me, and there’s a certain time of day or weather that just screams alcohol, but you don’t really want to go there, try a lower-calorie, alcohol-free option instead.

For years, my habit on a nice evening was opening that first beer.
And more often than not, it turned into three or four.

I wasn’t hungover the next day.
But I was usually a bit hungrier.
And I probably ate more.

Once I found a way to break that habit by distracting myself with something else, I had a tactic.

And that’s what weight loss is really about.

Subtly changing the habits that are holding you back.
Replacing them with ones that move you forward.

Changing your environment helps too.
Not having cold beer in the fridge is a great start.

It’s these small things that make prioritising your health easier.

So next time you’re in the mood for a beer or a wine,
but you don’t really want one, try distracting yourself and see if the feeling passes.

I hope this helps.

Keep moving,
James

When it comes to weight loss, have you ever said this?

“I know exactly what I should be doing… so why am I not doing it?”

You aren’t alone

It’s not because you don’t know enough.
Most people do know what to do.

The problem is what happens next.

You try to do all of it.
All at the same time.

You start exercising four times a week.
You change your diet overnight.
You stop drinking.
You try intermittent fasting.

It’s too much. Too fast.

It gets overwhelming.
And eventually, it stops.

Then the self-criticism kicks in.

This is what most people get wrong

They assume health and weight loss requires more time and more effort.

More gym sessions.
More rules.
More restrictions.

You don’t need:
Hours in the gym
Strict plans you can’t keep
Health taking away from family time
Or turning wellness into another job

When people think that’s what’s required, they don’t last long.

What actually helps is using the time and energy you already have in a better way.
More intentionally.
More consistently.

No extra hours needed.

The goal isn’t to overload you.
It’s to make you healthier and happier.

Instead, slow down.

Pick one or two really simple things you can do this week that will actually move the needle.
Things you can guarantee you’ll do.

Do those first.

Once they’re consistent, add something else.

If you haven’t exercised in three months, going to the gym four times a week isn’t realistic.
Start with one.

Then aim for two next week.

Long-term health and weight loss isn’t about doing more.
It’s about doing less, better.

Simple habits.
Planned ahead.
Done consistently.

That’s how momentum builds.
And that’s how progress lasts.

If you want help figuring out what your simple starting point should be, send me a message and let’s have a chat.
That’s exactly what I help people with.

If you started the year with the goal of losing weight, and you still haven’t started, that’s okay. I can help.

I’ll coach you through the same process that helped my client Teresa lose 21kg.

No crazy diets.
No hours in the gym.
No sucking the fun out of life.

This is about removing behaviours that aren’t serving you, building habits that actually help, and creating a simple system you can stick to.

Over 12 weeks working together, most people lose between 5 and 8kg.

Teresa’s 21kg loss took time. Four years, in fact. That’s the point. This works long term. It’s not a one size fits all, yo-yo approach.

You can work with me online or in person.
Sessions are focused on learning and coaching, not just exercising.

If this sounds like something you’d like help with, send me a message and we’ll have a chat.