The Perfect Diet

Another Total Transformation student we’re proud to present: Meet Anna ⭐️

She messaged us back in November wishing she could eat without feeling guilty or stop binge eating when she finally does eat.

She’s been trying on her own for a year and always fell back into poor habits. Sound familiar to anyone?

She took a risk.
She invested in herself for the first time.
She took responsibility.

Fast forward 6 months later and we’ve achieved a lot… but Anna knows there’s alway more to be done. Proud of you!

✅She’s down 12kg of fat
✅She’s feeling strong in the gym
✅She’s less anxious around food
✅She knows how to navigate social meals
✅Her mental health continues to improve
✅She’s HAPPY

It all starts with mindset.🧠

If you need support breaking through mental roadblocks so you can finally see the physical fat loss changes that you’re working so damn hard for, that’s what we do.

Today is the LAST DAY we’re taking applications for for our biggest giveaway ever: 1 month of free coaching for 3 people. DM “SUMMER” to apply ⏰

SUMMER BOD FREE COACHING SCHOLARSHIP 🎉
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The only difference between you and the people you see who achieve amazing transformations is that those people didn’t let an OPPORTUNITY slip through their hands. They didn’t wait for the ‘perfect’ time.
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This, my friends, is one of those life-changing opportunities.
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We’re giving away 1 month of 2-on-1 fitness coaching to 3 PEOPLE that want to get into their Summer Bod forever, who also...

✅ Is a super busy professional and/or parent
✅ Doesn't want to cut out any foods, social plans or travel
✅ Only has 3-4 hrs a week max to train
✅ Is it ready to stop making excuses and accept personal responsibility
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What they’ll get in return:
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🔥 Sustainable fat loss
🔥 Building muscle the proper way
🔥 Lifelong habits & behavior change
🔥 2 coaches (Carlos & Toby)
🔥 24/7 unlimited support on text

Comment “SUMMER” below and I’ll send you your application. Winner announced June 3rd.
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Go! 👇👇👇

Last year we were working with an entrepreneur named Kevin who wanted to drop 25 lbs off his body & increase his energy levels.

He was sick and tired of being sick and tired, and going through yo-yo weight loss cycles & wanted to be a good example to his 2 children.

In 5 months he dropped the 27 lbs and I’m proud to say he’s kept it off since then.

Here’s how we did it, and literally, step-by-step, how you can do it too.

👉Step 1: Find ways to keep yourself honest.

1. We tracked weight 3x a week
2. We tracked inches bi-weekly
3. We took pictures every month

Having more numbers to track gives you a holistic view of the progress you’re making.

👉Step 2: Weights and walking

Weight training helps you build muscle and maintain your metabolism.

Walking helps decrease stress, increase energy, helps burn a few more calories & is less stressful on the body when it's taking in less calories.

👉Step 3: Customizing meals to his lifestyle

We put him on a meal schedule that worked with his lifestyle.

85% of the calories he ate were single ingredient nutrient dense foods.

👉Step 4: Optimizing sleep

We had him wear blue light blockers for at least 3 hours before going to sleep.

We also asked him to get 5 mins of sunlight upon waking up.

These helped entrain his rhythms so he started feeling tired by the time he wanted to sleep.

👉Step 5: Coaching and Accountability

If you've been struggling with your fitness goals these are crucial.

Coaching, accountability and community are like adding rocket fuel to your goals.

The system above worked for Kevin and hundreds of other entrepreneurs we’ve worked with.

When you commit it’ll work for you too.

Stop procrastinating on your body & get started.

✍️DM if you want to lose unwanted fat and build muscle for LAST TIME.

Drinking MORE water can beneficial for fat loss for these reasons:

1.Promote thermogenesis
2.Zero calories
3.Suppress your hunger
4.Makes you look leaner

We tell our clients to drink 3L + a day to start off with!

Remember this is only a small part of the solution!

Your sleep, nutrition and training matters too.

DM for more info.

If you want fat loss to be easy, you need to focus on volume eating. This is the key to not feeling as hungry✅

🥣What it means:

Eating as much food as possible that will provide the highest amount of satiety (fullness) while keeping calories as low as possible.

An easy tip: The less fat content a food has, the more volume it usually provides.

Let me know us you have any questions 👇

If this doesn’t get you to feel MORE ENCOURAGED you’re missing the point.

What myself, my clients and you have in common is that our weight loss journey is imperfect!

No-one is CRUSHING every workout sessions.

No-one loses weight every week.

Everybody loses their sh*t.

Everybody ask themselves if it’s worth it.

Everybody wants to quit.

But when you realize it’s all normal and part of the process.

Unless you’re going to the extreme:
-5 HIIT workouts a week
-Being in a caloric deficit diet all the time/skipping meals
-Eliminating your favorite food groups

And if it's part of the process, then it'll be easier to accept. And if you accept it and do it anyway, you'll have higher rate chance of success.

So don’t quit when you had a bad workout or feeling defeated.

We know life can derail our progress.

Remind yourself that it is normal.

Remind yourself that you can do it, and adapt to any given situation because…

You’ve got this! Just don’t quit on yourself.

📍6 SIMPLE strategies to lose 18 lbs in 16 weeks.

Disclaimer: they only work if action is taken.

See results flying in when actually seriously committing to and implementing these strategies into your lifestyle.

DM us if you also want to fast-track results and be unrecognizable in 16 weeks.

Don’t focus on hitting a goal weight by a certain amount of time. Instead, focus on building sustainable habits thats will last for life.✅

Trying to lose weight as quickly as possible must be the best way to set yourself up for failure. As you’ve probably experienced yourself when having this mindset, it simply leads to unsustainable manners and an unhealthy mindset.

Focus is on building habits.
And being consistent with those over weeks and months.
Your physique results (fat loss/muscle gain) will come as a side effect of these consistent habits.

So we’re shifting our mindset from:

“How long will it take until I lose inches off my belly?”

👇To…

“Am I getting stronger in the gym?”
“Are most of my meals full and mainly Whole Foods?”
“Am I hitting 8k+ steps daily?”
“Am I getting 7+ hours of sleep?”
“How are my stress levels? What am I doing to mitigate stress?”

Habits first.💯

Also keep in mind how long it took you to get to the weight you are now. For example, if it took you 3 years to gain 20 pounds, don’t expect to lose it in 30 days.

Telling you what (I think) you need to hear, not what you want to hear.

These posts always get less love, but that’s life.

Just trying to help. I want you to win❤️

Why we recommend drinking 3 liters a day 🫡

Getting in shape isn’t easy, but it really isn’t complicated either.

You need a system that’s integrated into your daily routine.

And when things don’t go as planned (because that’s life) you need a plan you can fall back on.

What happens when social events, gatherings, holidays and travel come around?

The reason you haven’t been able to build serious momentum with progress is because you always find yourself ‘resetting’ when you get thrown off your routine.

Life won’t get easier, life won’t get less hectic, and we will have to continue facing these challenges.🔑

They key is knowing how to navigate these challenges. That’s how you set yourself up for long-term success.

We’re taking 4 more clients for May. DM us

✅REMINDER: The transformations you see…these individuals aren’t more unique of special than you are.

They just have ONE ting in common:

They didn’t talk themselves OUT of making the uncomfortable decision of taking action.

No more doubts and fear, you just gotta start!