Day 7 – Hell week

End of week 1. Wow! What a crazy week this has been. Challenging to say the least, but hay, I made it.

This week I focused on adding fasted cardio in the morning. For me this was quite a challenge, mostly because throughout my whole life I never really believed in it. But this transformation is all about changing the game, so I’m getting it done. Important thing to remember when doing fasted cardio is that its steady state low intensity, NOT high intensity. I kept the treadmill on 5 incline and 5 speed for 40-60 minutes. The first 3 days was hectic, but then it gets easier. My advice is to get something to do that will keep you busy. Catch up on emails, or if you are like me that struggle to walk and chew gum at the same time, just put up some YouTube content and walk till the time is up. It really helps to be distracted and not watch the time every step.

I can honestly feel a big difference already and as you can see in the photos its already VERY noticeable. On that note, another tip. Keep taking as many photos as you can throughout your journey. Guaranteed that when you workout you WILL look at yourself in every mirror and every reflexion of every window. You look at yourself all the time and don’t always notice the change. Photos is a good way to keep track of your progress and will be huge motivation for you along the way.

Anyway, back to the topic of the day. Week one. It became even more clear to me that gut health and hydration is key. So get these right and you are well on your way to a great transformation. As crazy as this week has been, I can’t wait for the next week! Time to level up and push even harder! Nothing is going to stop me!


Feature Friday – Arif

I’m SUPER excited about today! I’m going to dedicate my Friday posts to my most amazing clients and people I got to meet over the years. Being in this industry you don’t just meet people and give advice. They actually become a part of your life and I can actually call them good friends! So this one is for all you that believed in me over the years and trusted me enough to make guide you on your journey.

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The first guy is probably the one person I got to train that pushed the hardest. No matter what I have thrown at him, he pushed through and still asked “is that all?” or “I think we need to push another 30 minutes”. Huge respect for him! Mr. Arif. You have inspired and motivated me so much brother!

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On his journey he lost 24kg and is still going. At the moment all the weight has been lost and he is now working towards increasing muscle and becoming a lean machine! Pushing heavier weights every day. Sometimes I don’t even know where the power is coming from. But hay, he gets the job done.

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They say dynamite comes in small packages and by training this guy I know this is true!

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Congrats on all your results Arif, you deserve every single part of this! Very excited to see what is still to come. There is no limits, soon you will be on stage! EASY!


Here we go – Day 1 of “From Fat to Not Bad”


As you can see in the pictures I look terrible! And let me be completely honest, I feel miserable. My clothes don’t fit, my self-confidence is about negative 1000 on a scale of 1-10 and I feel like I just want to stuff another doughnut in my round face! This was the hardest part, the hardest part of this whole journey. The start.

The way I felt on that day is probably how a lot of people are feeling right now. To be fat and out of shape is easy. It’s way too easy to order a take away or go to a drive through. So in order to make the change, to actually get over “The Start” obstacle, you have to control your mind and decide that you actually want to change. If you don’t want it, you will not do it or quite 2 weeks in. If this is your mindset, my advice, rather just stay a fat couch potato and don’t even start.


Too many people make excuses, too many people quite because it’s “too hard” and too many people judge others too easily. Let me get something straight from the very start. If you see someone in remarkable shape, first thing you think is “ah that’s steroids” or “I don’t want to look like that, it’s too much”. Well let me share a secret, no amount of steroids or supplements is going to magically change your body into something like that. No matter what you are using (don’t get me wrong, I’m not saying I agree with steroids or recommend it), you can use everything possible in the world but if you don’t control your macros and put in the work into your workouts your body will actually look worse! On that note, to every person in great shape I freaken SALUTE you and what you have accomplished! And if you are one of the people saying “I don’t want to look like that, it’s too much”, I’m going to burst your bubble right now. Like Arnold said “Don’t worry, you NEVER will”.

Okay enough of the hardcore truths, for now at least. Fact is, you can literally do anything in this world and look however you want to. Just commit, stick to the plan and all the rest will happen by itself. That’s a fact and I am living proof that its true. I’m not going to put this in a magical fairytale and tell you what you want to hear. I want to help you, and me being completely honest about my experiences will make it much easier for you to get through all your challenges. Think of it this way, if you are going to write a final exam and you have all the answers before the exam starts you will pass for sure, or won’t you?


Week one has officially started. Went from almost only carbs, to ZERO carbs. This is going to be a challenge, but hay, I know what I want to achieve! Already booked the photo shoot in exactly 12 weeks so this is happening no matter what!


The journey – From Fat to Not Bad


Its easy to call yourself a “fitness freak” or “Gym junkie” and act like you have all the fitness knowledge in the world. Over the years I got advice from numerous “Personal Trainers” that maybe attended gym once in their life. But have no idea what it means to actually work for the results.


The main reason for me starting this blog is that I want to show the world how easy it is to be in great shape by just keeping it simple and sticking to the basics. I have gained a lot of weight in order to lose it again. I have designed a 12 week transformation program that I stuck too no matter what, and I am a BRAND new person. By far the best shape I have ever been in in my life.


I honestly hope that you will find everything in my blog useful and that it will change your life as well. I have documented the full 12 weeks, what I was doing, my nutrition plan, my training, my moods and all the rest.


Let me take you on my “from fat to not bad” transformation journey.