What are some common mistakes people make that have simple solutions?

Most fitness programs focus primarily on exercise with a bit of nutrition on the side, but this approach is flawed. Nutrition should be the foundation, supplemented by fitness, as our six-part revolution program does. Additionally, mindset is crucial—without it, any progress made can be easily lost.

A common mistake is an overemphasis on calorie deficit. While I’m aware of the principles of thermodynamics, simply cutting calories isn’t effective long-term. The goal shouldn’t be just losing a few pounds, but creating a body that functions optimally, balances hormones, and radiates health. This includes better skin, hair, teeth, and nails, along with improved mental clarity and energy.

Sustainability is key. I teach participants to maintain their results and still enjoy life, such as partying twice a week. The program aims to change their relationship with food and alcohol, allowing them to balance enjoyment and health. Ultimately, my plan is to empower people to take control of their lives and find true happiness

When you say ‘party twice a week,’ do you mean having heavy drinking sessions? How do you manage that? I’m 43 and have never been a heavy drinker, but even in my younger days, I struggled to recover the next day after a night out or a day session with friends.

So, at the end of the program, you’re where you want to be—your body is in shape, your tummy looks good, and you feel strong. This isn’t the same body you started with. Now, when you have chocolate or alcohol, it won’t affect you the same way because your body burns fuel efficiently. It can handle occasional indulgences without storing them as fat.

No program allows you to revert to old eating and drinking habits without regaining weight. There’s no pill, injection, or potion that can do that. Weight loss drugs only suppress your appetite; they don’t cause actual weight loss. If you rely on them, you risk malnutrition.

What is the range of transformations you’ve seen in your course? For example, what was the heaviest person you’ve worked with, and what kind of results did they achieve?

We don’t focus on weight at all; this is where mindset comes in. Instead of dwelling on what we don’t want—like weight gain—we focus on positive goals: dress size, a flat tummy, energy, muscle, etc.

We’ve had participants ranging from dress size 32 down to smaller sizes, and ages 18 to 86 from 77 different countries and diverse backgrounds. This includes people with various abilities and health conditions like cerebral palsy, MS, fibromyalgia, diabetes, high cholesterol, high blood pressure, Hashimoto’s, and lymphedema.

Everyone has achieved significant improvements, with many chronic illnesses becoming more manageable or even going into remission because of the principle ‘you are what you eat.

How much do food and lifestyle impact overall health, and what kind of changes can be observed over a prolonged period?

You can’t change your relationship with food in just ten days, so it’s a longer process. But if you think about it, ten weeks and five days—75 days—can change the next 30, 40, or 50 years of your life. Once you experience how a healthy body feels, it’s transformative. Many of us have been consuming unhealthy foods and drinks since childhood, leading to various health issues. By cleaning up our diet, our bodies, which are built to heal themselves, can function properly again.

During the pandemic, we saw how nature rebounded when pollution was reduced; our bodies react similarly when we remove toxins. People often struggle with depression and anxiety, and many turn to medication, but proper nutrition can significantly improve mental health too. The biggest blockers for people starting a fitness or self-improvement journey are often psychological, like fear of change or reliance on alcohol. That’s why structured programs with a supportive community are essential for success, as they provide the routine and motivation needed to overcome these obstacles

I’ve been advocating for hormonal rebalancing alongside fitness and nutrition in my journey. Do you educate your clients on the significance of hormonal balance, and how do you incorporate this understanding into your approach?

It may surprise you that eating in a balanced way isn’t about being clever—it’s simply how the human body thrives. A truly balanced plate of food is specific, not just healthy in ingredients but in composition throughout the day, including hydration with water. Research shows balanced nutrition supports hormonal balance, optimising your body’s efficiency. This means efficient fat burning, muscle maintenance, improved skin, reduced anxiety, and better sleep. Balance is fundamental in nature—like the sun and moon, or yin and yang. Just as a log burner needs consistent kindling to burn efficiently all day, so does your body with balanced nutrition. Regularly fueling your body keeps it functioning optimally, much like adding logs to a fire to keep it burning steadily. This approach ensures sustained energy and vitality, transforming how your body performs, beyond just hormone levels.

I see strong parallels between sports and business, especially in my focus on improving sales team training in Dubai. Inspired by martial arts like jujitsu, where mastery comes from perfecting a few key techniques through repetition. This approach challenges the notion that success requires spreading oneself too thin across various skills. I’m curious, how does this philosophy resonate with your experience in karate or boxing? Do you see similar principles contributing to personal and professional growth?

I believe success requires discipline, structure, and vision. For optimal performance, it’s crucial to maintain proper nutrition and make time for self-care. Many business people underestimate the value of taking short breaks for activities like workouts, which can significantly enhance productivity. Consistency in disciplines like martial arts not only improves physical prowess but also has a positive ripple effect across all aspects of life, fostering better relationships and mental balance. This balance enables us to consider multiple perspectives and make informed decisions, rather than being driven solely by ego or narrow-mindedness

Let’s delve into some common misconceptions in health, fitness, and nutrition. Specifically, let’s discuss the myth of spot reduction.

Sure. Spot reduction is a misconception. You can’t target specific areas to lose fat. Typically, the lower belly and love handles are the last areas to slim down. In my program, the Six Pack Revolution, it’s not solely about achieving a six-pack. Our focus is on transforming overall body composition and health, catering to a diverse demographic from size 18 to 10 without compromising muscle mass or leaving loose skin. So, while we prioritise fat loss, we emphasise nourishing the body rather than starvation tactics.

What if you encounter something that seems impossible to eliminate?

You know, sometimes there’s this stubborn area that just won’t go away, even when you’ve achieved great overall shape. It might eventually disappear, but it depends on how much effort and time you’re willing to invest. I’ve had times when I had an eight-pack but still struggled with love handles. I had to accept that they were there, and consider what else I could do besides obsessing over them. It did cross my mind to have them surgically removed, but that didn’t align with my principles.

Another myth is the idea of calorie deficit. The most effective way to lose fat isn’t by drastically reducing calories. Let me clarify what I mean. If your daily maintenance calories are 2500, you’ll likely lose more fat on 2250 calories than on 1000. It’s a faster, more sustainable approach that supports overall health and well-being, rather than depriving yourself of a very low calorie intake, which can be slow and less nourishing for your body and mind.

Doesn’t it also matter what type of calories you’re consuming and the exercise you’re doing simultaneously?

Well, let me elaborate on both points. Here’s a perfect example: We had a woman in our program who was consuming only 850 calories per day for a year. In the first month, she lost a stone, but over the next 11 months, she only lost 2 pounds. Her health suffered severely—her hair fell out, she couldn’t sleep, and she experienced various medical issues. Despite eating the right foods, 1000 calories a day wasn’t effective for her. However, when she increased her intake to around 2250 or 2000 calories, focusing on balanced meals with adequate proteins, carbs, and fats, she started seeing positive changes. It’s crucial to have the right balance on your plate every meal, although occasionally having just a banana isn’t the end of the world. For optimal balance, you could pair that banana with Greek yoghourt and almonds. This ensures your snacks are well-balanced, like balancing scales. Another important aspect is timing. For example, if I eat a bowl of rice at noon today with chicken and a teaspoon of olive oil, along with spices like ginger and garlic, I’ll experience a gradual rise in insulin levels without the sharp crashes associated with indulging in pizza. What you eat and when you eat it matters greatly for your body’s response. Unfortunately, there’s misinformation out there, like the notion that 900 calories of donuts is the same as 900 calories of nutritious vegetables. I once had a fitness professional argue this with me, which is baffling and concerning, especially considering the influence such misinformation can have

You know, when it comes to discussing foods like donuts, are all carbohydrates and fats considered bad?

No, not all of them, but donuts are certainly full of carbs. We focus on nutritious carbohydrates. And like I mentioned, it’s not about never having a donut again, or a piece of chocolate, or enjoying a pint of lager. It’s about resetting your body and mind first, investing a little time in yourself. Then, when you do choose to have that donut, you enjoy it consciously.

And when you do have it, during those 75 days, how do you handle that donut? Do you simply accept and absorb it, or do you think, “I’ve just had a donut, maybe I should go for an extra 5000 steps?” Essentially, if you’re already training regularly and eating well, indulging occasionally is just a small indulgence. So, can you acknowledge that it’s a 300-calorie donut? Would you consider offsetting it with a 300-calorie session on the treadmill?

What I teach people is, you can enjoy yourself twice a week. So on those other five days, you maintain balance in how you nourish your body. This approach allows you to indulge without worry. If you want to progress more steadily, reduce indulgence to once a week. For faster progress, we focus on consistency every day, seven days a week. This five-and-two approach ensures your healthy habits earn you leeway for occasional treats. That’s the strategy to manage it.