Built By Darren

The hardest thing I had to learn about fitness.

Majority of the stress, anxiety and frustration you experience about your results comes from a lack of patience.

It’s self inflicted.

The more you try to rush the process, the worse it gets.

Here’s something to keep in mind.

There’s no point rushing to the “finish line”…because it never truly finishes.

Reaching your goal doesn’t mean the journey is over, it means you’re only getting started.

The real work is trying to maintain it.

The number one question I get from my clients, “How do I eat more protein?”

Whether it’s to lose fat, build muscle, or boost health, it’s really important to eat enough protein each day.

If you need help, try these tips.

Have any questions? Comment below. 👇🏽

Emotional eating can be conquered with mindful choices, self-compassion, and support.

Implementing these 5 habits is a great place to start!

Which one do you feel you need to start doing?

Client Shout Out 🗣️

Congrats Michelle Smith on your biggest milestone to date.

Size 22, down to size 18 🙌🏼

Your consistency with your nutrition, exercise and showing up for yourself regardless of life situations is paying dividends!

We’ve just scratched the surface…

Keep killing it 🙌🏼🔥

FREE 14 day challenge to hack your habits and build the momentum to smash your weight loss journey!

Whether you’ve been stuck with your training and don’t know what gets the best results.

Or maybe you’re lost with your nutrition and figuring out best way to structure your meals…

Then this is for you.

What’s included:

⭐️ Nutrition plan and recipes to help you get weight loss results in 14 days (no chicken, rice and broccoli here…unless that’s what you like)

⭐️ Training program that can be done at gym or at home

⭐️ Facebook community to keep you motivated and accountable.

⭐️ Access to my app, and 1:1 check-ins

🏆 GRAND PRIZE VALUED $300!

Only 20 places available!

DM or COMMEN “HACK” to get the next step & secure your spot!

What happens when you join The Momentum Project?

Here’s a quick break down:

1. Consultation
2. Onboarding
3. Program Build Out
4. Access To Resources
5. Support, support oh…and more support.

This is NOT something you can just get off google.

The entire program is tailored to YOU from day 1.

Interested in finding out more?

Or ready to start your journey NOW?!

Click that link in my bio, and send through your application 🙌🏼

My toxic trait 😈

Refusing to settle.

Most people would be content with the life I have and leave it at that.

Deep down I can’t help but feel that I can be better, create more impact.

Which is why I’m here…doing this.

I don’t HAVE to be here, helping women achieve health goals they’ve struggled with for years and change their lives!

But I want to be.

It’s this trait, I feel, that sets those who DO apart from those who WONT.

Those who won’t are comfortable with where they’re at and have no desire for change or growth

It is difficult after all…so why bother?

I bother because I refuse to settle.

Have you settled for how things are right now?

Or are you one to keep striving for bigger things?

Ladies when was the last time you looked in the mirror and thought - “Wow, I look great!”

When was the last time you saw a part of your body you used to dislike, but now you LOVE!

This is exactly what Paige is currently experiencing in the programme.

Change like this does not happen by accident.

Paige’s biggest struggles were:

1. Not knowing how to set up her nutrition to start seeing fat loss results but also retain muscle…this is how you get toned.

2. Just like you, her feelings can get in her way and cause her to focus on things that are out of her control and in the grand scheme, temporary setbacks.

Here’s what we do:

1. Workout her nutrition needs based on her body and activity level and give her strategies to stay in a calorie deficit when she doesn’t feel like tracking.

2. Build a custom workout programme and plan to ensure she retains that all important muscle.

3. Help bring her focus back to what really matters (the things she can control) and of course, the success she is already having.

And as a result, in just 4 Weeks she’s been able to go from “hating her shoulders” to “being obsessed”

And is proud of her ability to now show up for herself, even after having a rough week.

If you’re currently struggling with fad dieting, constantly quitting and want to lose 5-14kg forever, so you can elevate your self-confidence and love what you see again…

Comment a 🔥 emoji below and I’ll reach out to you and see if I can help.

How to go from Chronic Quitter & Fad Dieter…

To losing 14kg and keeping it that way.

While still enjoying your favourite foods!

biggest success isn’t that she managed to reach her lowest weight in YEARS since working with me…

It’s that she hasn’t gained it back!

It’s easy to jump on new diet trends or 6 week challenges that heavily restrict/dictate what you can or cannot have, just to get your “quick fix” and dopamine hit from perceived success.

Only issue with doing that is that you get a misguided belief about what the entire process REALLY looks like.

✅ Small, sustainable changes practiced day in and day out.

✅ Plotting out an exercise plan that works for you

✅ Hitting plateaus, and navigating through them instead of quitting and thinking it’s no longer working.

These are the things that make a weight loss transformation stick…which is (in my opinion) the only indicator of success.

Let me know if you agree with that.

P.S - If you’re as exhausted from constantly quitting and restarting, year after year. And just want a simple and sustainable approach to reach your weight loss goals…

Comment or DM “CHANGE”

The cookie-crumb trail leading to your wellness goals isn't always straightforward.

As a coach, it’s my job to spot the signs of a detour and guide you back on track.

For example:

When clients only check in when things are going great – but don’t want to acknowledge the not so great things as part of the journey.

“I have nothing good to report, so I’m not report anything”

If I suddenly see an explosion of food & dessert pix showing up on social media.

Or when the “big event” a client was focused on has come and gone, and they start to slip back into old ways – true fitness and wellness is not a destination! It’s a continuous process.

A little deviation now and then is ABSOLUTELY HUMAN.

Together, we can turn those small setbacks into big comebacks!

Ready for YOUR comeback?

I’m here!

Ever wondered if there was an easier way to lose your love handles?

On October 2nd I’ll be showing 10 guys how to lose 2 - 4kg of body fat in just 90min per week AND without tracking calories.

An easy to follow 30 Day Action Plan to ignite your fat loss!

✅ Lose 500g - 1kg per week

✅ Improved mood & energy

✅ Feel more comfortable in your clothes

✅ Gain strength & improve fitness

Plus get my BEST bonuses that you can keep after the 30 Days so you can maintain and build on your results.

DM me “DBR30” for more info and to reserve your spot.

Strictly limited to 10 men!

I’ve just dropped a 10 Step ‘CHEAT CODE’ for easier fitness results in my Free Group.

Join the group for your copy!

NEXT TIME you need to clear out the mental cobwebs and improve your focus …

Get up and MOVE for 20 minutes 🚶‍♀️🚴‍♂️🏋️‍♀️

Go for a walk, do some stretches, just move!

It works because moving your body helps:

1️⃣ Boost blood flow to your brain: This helps fire up neurons and promote cell growth — particularly in the hippocampus, a key area involved in emotions, memories, and learning!

2️⃣ Improve your memory and focus: Regular exercise can reshape your brain, enhancing your memory, thinking skills, and focus over time.

3️⃣ Lift your mood: After a workout, you'll experience a mood boost thanks to the rush of endorphins ("feel good" chemicals) your brain releases. 😃

The workout doesn’t have to be intense. The goal is just to get your blood pumping and your body moving for at least 20 minutes.

Need some guidance on how to start? Shoot me a DM.

What's your favorite quick, easy activity to help clear your mind?

Share in the comments! 👇💬

💰You don’t randomly find a million dollars in your bank account without making a few deposits, right?

It’s the same with your health.

Having great health requires making regular deposits into your personal wellness bank:

💪🏽Pumping out extra reps during your workout
🍏Choosing nutritious, whole foods over junk
😴Prioritizing your sleep to rejuvenate
💆🏼‍♂️Carving out time for mental wellness & mindfulness

Every little deposit you make today will pay dividends in your future.

And guess what?

It’s NEVER too late to start making those deposits.

You might not see the payoff instantly.

You might not drop a pant size tomorrow.

But just like a savings account, the compound interest of these healthy habits will build up over time.

What's ONE healthy deposit you will make today?

Inspire others & share below!👇🏽👇🏽

I love the man I’ve become.

✅ Confident in my purpose and my path.

✅ Fit, strong, healthy and happy.

Here’s the funny part, It wasn’t always like this

Things have changed quite a bit!

What it looked like before:

😔 Felt lost and confused with no mission or vision.

😔 Depressed and anxious because I felt like I was wasting time.

Fast forward to today and I couldn’t be happier with the change I’ve created in my life.

How about you, are you really happy with the way things are or are you wanting a change?

Share it, I’m all ears 🐰

If you’re over 30, it’s like being stiff comes with the territory 😅

It’s so easy to just skip stretching.

But you might want to start putting some focus into a decent mobility/stretching routine.

Here’s why…

1️⃣Improved Performance: Better flexibility and mobility can lead to better workouts. You'll be able to perform exercises with a larger range of motion, which helps target muscles more effectively.

2⃣ Injury Prevention: Good mobility helps you with proper posture during workouts, which is key to preventing injuries. When you have better alignment, it can help reduce your risk of strain or injury during workouts and everyday activities.

3⃣ Posture and Alignment: Regular flexibility and mobility work can fight posture problems caused by sitting a lot — or correct imbalances caused by workouts. For many people, better posture means less discomfort and fewer aches and pains.

4⃣ Aging Gracefully: Keeping your joints and muscles flexible helps combat the natural loss of mobility that comes with aging, keeping you active and agile for years to come.

Remember, like any other fitness goal, improving mobility and flexibility takes time and consistency.

When was the last time you followed a stretching or mobility routine?

Let me know 👇🏽

Fitness can’t be your first priority.

I get it.

Full time job, kids, social gatherings these are the things that take priority as dad.

But just because fitness isn’t your first priority, doesn’t mean it should get neglected all together.

Here’s the trick…

Just as easy as it is NOT to do, you need to make it easy to get done.

It doesn’t need to be perfect.
It doesn’t need to be “optimal”

It just needs to be done.

What can you commit to doing for your health today?

Really, nobody cares.

Nobody ever says “wow, I wonder how much they weigh today?”

All they see is someone who has a figure they admire and respect for the amount of dedication and consistency it must have taken to get there.

Stop causing so much stress for yourself over something that can literally change in the next hour.

You will need these 3 things to lose 10kg and keep it off.

If you find yourself losing weight and putting it right back on again, never able to maintain any results.

This is what you need:

1️⃣ An actionable game plan - stop doing things on the fly. Making on the spot decisions to go to the gym and do some random workout.

Success isn’t random it comes from consistency. You can’t be consistent with something that doesn’t exist…YOU NEED A PLAN.

2️⃣ Set the right goals - “I want to lose 10kg” is an outcome based goal.

You have no control over an outcome. But you have full control of your actions.

So set action based goals, plan and prepare your meals, do all your scheduled workouts, drink adequate amount of water, get adequate amount of sleep etc…set goals for yourself in these areas and watch your results come in.

3️⃣ Change your mindset - This is not just a “one and done” thing.

You can’t just lose the weight by going all in and then stop once you reach your goal.

Fitness needs become apart of your life. That’s why you need a plan that fits in with you!

You need to have a clear vision of what that looks like for you and how it ties in with what you value in life.

Want your custom strategy to lose 10kg in the next 12 weeks…for free?

Comment “Game Plan”

You may think quitting is easy.

But don’t forget about that lingering pain of regret which comes with it.

That pain never leaves.

If you’re chasing your dreams right now but quitting seems like the better option, just know this…

You are pushing for something better.

You started because deep down you know this is what you really want.

You are experiencing the pain of change so you can one day experience the joy of accomplishment.

It will never come from quitting.

Head down, eyes up!

Share this post to someone who is chasing change.

You need to sweat more to lose weight!

Ok that’s BS.

Truth is, sweating is just how your body cools itself down when core temperature increases.

But doesn’t more sweat mean more weight loss?

Yes, water weight 💧💦

But guess what, the moment you have something to drink you gain all that weight back.

The only way you can lose weight and keep it off is by being in a calorie deficit…regardless of how much you sweat.

Instead of focusing on how much water is seeping out of your skin, focus on the things that really matter…

Like how consistent you are with your nutrition, daily steps and showing up for every workout.

Why you shouldn’t exercise!

No, this is not me telling you that exercise is pointless.

But there are reasons & situations people use for exercise which just devalues the purpose of it.

Have a read as you scroll through the post…

Do you see yourself doing any of them?

Let me know in the comments.

Please share if you think someone else may need to see it.

It’s fu***ng simple.

Make the decision to change your life and act on it.

Do something that’s going to make you nervous but excited at the same time.

Take a leap and follow through with messy, imperfect action.

Most people never start because they’re scared and want to feel safe and comfortable, waiting and waiting hoping for something to change.

Change doesn’t happen just by wanting it.

It happens by making it!

What if I could give you a hack for unlimited motivation?

Maybe you want unlimited happiness instead?

Going through everyday and never experiencing any sadness, disappointment or feeling stressed & overwhelmed.

Just happy and motivated 24/7 for the rest of your life.

Seems realistic?

Or is that the dumbest thing you’ve ever heard?

This is what goes through my head when someone asks “how do you stay motivated all the time?”

I don’t.

Because just like being happy, sad, disappointed or stressed motivation is a feeling.

You don’t feel the same emotion 24/7…they come and go.

But if you want to lose that weight which is making the most mundane of tasks feel like a gargantuan effort, you will do whatever needs to be done regardless of how you feel.

Stop looking for the answer to something that doesn’t exist.

Just do the damn thing.

How to increase awareness of your daily motivation.

There are various types of motivation, right.

But a vital ingredient of motivation is the level of autonomy in your daily activities.

Behaviours or actions that you do automatically are self-endorsed or self-determined…it’s what you’ve chosen to do because it has some type of value to you.

On the other hand we have behaviours which are controlled from external pressures and restrictions, you do them because you’ve been told to.

There are 3 questions you can can yourself to become aware of the extent to which your daily activities are performed autonomously (self-endorsed)

At random times during the day, ask yourself…

1. What am I doing?
2. Why am I doing this?
3. Where is it taking me?

Save this post so you can try this later 📥

Want to lose 3kg of pure body fat?

(I break it down in the pictures).

Easier said than done, I know.

Which is exactly why I’m here…to give you the tools, support and accountability for long-term success.

Like the post says, I’m only looking for 5 people to start in June!

• You need to be ready to change. No half hearted, flaky commitment.

• You need to be ready to invest in yourself! If you feel your health is only worth $50 you’re in the wrong place.

Comment “READY” to reserve your spot.

There’s something you need to know.

It’s rarely discussed when it comes to transformation.

The role that YOUR values play in your health journey.

Trust me, they play a monumental role!

What you value influences the choices you make.

When you align your goals with your core values, your transformation becomes more meaningful, fulfilling, and sustainable.

What effect will eating more mindfully and daily movement have on your core values?

Do your actions pull you toward or away from your values?

When you align your actions with your values, you unlock a whole new level of empowerment.

It's not just about physical transformations; it's about mental and emotional growth as well.

By honoring your values throughout your journey, you build a strong sense of self-worth, resilience, and confidence.

Two questions I want you to ask yourself…

Are your daily actions in alignment with your core values?

Are you living a values driven life?