The kick up the arse you need!

Imagine stepping into January already in motion—no “day one,” no panic, just a short glide to the finish you’ve been aiming for. That’s what this conversation is about: setting a firm mid-December deadline, choosing the harder-but-better option, and building a streak of small, proud wins that compound into momentum.

We get specific about defining a target you can actually hit—numbers, dates, and behaviors rather than fuzzy intentions. From there, we reframe dieting as a solo sport where discomfort isn’t a problem to fix but a signal you’re on track. You’ll hear how to stop romancing forgettable food, end the “I can’t” narrative, and make clean choices without turning every meal into a negotiation. We also walk through a simple weekly audit that flips the script from “I did so much right” to “What one habit actually blocked fat loss?”—the practical lens that turns plateaus into progress.

If you’ve ever felt alone with your goal, tempted by convenience, or discouraged by slow weeks, this is the mindset tune-up you need. You’ll learn how to protect your environment, set boundaries with well-meaning friends and partners, and use the finish-line effect to fuel the final push. The payoff isn’t just a lower number on the scale—it’s self-respect, confidence in your choices, and the calm of knowing you did the work. Hit play, commit to a clear end-of-year goal, and tell us the one blocker you’ll remove this week. If this helped, follow the show, share it with a friend who needs a boost, and leave a quick review so we can reach more people ready to finish strong.

Transcript

Set The Year-End Mission

SPEAKER_00 0:02

All right, all right, all right. A few more just coming in. But today we are speaking about I can't remember what I titled it. Let's have a look at what I titled it. But it's more about giving you a bit of a kick up the ass, finishing the year strong. I said in a nice polite way. But it's more about giving you a bit of a kick up the ass to finish the year and not go into January feeling like, oh, I want to get my whole goal done in this year again, and then kind of having a bit of a repeat of many years that happens where we set a goal and don't hit it. We want to get to January in a good enough place where we go, I only got a little bit left to do. Or I've done a lot of work this year on with myself, and you know, things can be even better next year because we don't want to be losing weight forever. And sometimes it can get like that where you are losing weight forever, because we basically make it that way. Um, but weight loss should not be forever. Um, it should be for a period of time, a period of time that you set yourself, and then yeah, sometimes that can be you've got to be a little bit flexible with that, but you don't want to be doing this forever because yeah, it just gets very boring and uh very hard. So let's talk about this as we are some of you going for photo shoots, some of you are at the end of the year, we've got Christmas coming up. So let's let's cap the year at December 15th, yeah? Maybe December 10th, depending on what your Christmas looks like. Something we get through Christmas, but let's just cap it there. So we've got a few weeks left. Um, what's that 11, 12 weeks? I'm not sure. I won't count now, but there's a good period of time left where you can get some really good results by the end of the year. Um, and going to Christmas being really relaxed. And that's the first thing I want to speak about. This this call is set out into different topics. They don't actually flow, but they're just different topics that I want you to think about going through the next few months. What is your goal? Now, every single one of you

Define A Clear, Time-Bound Goal

SPEAKER_00 2:10

should have a goal because I've either created a goal for you in your check-in forms. So when I'm doing your check-ins, your goal is there. Um, some of you have weight loss trackers. If you don't have a weight loss tracker, let me know. Um, we have targets to hit basically. So understanding your goal is key. I my goal is I go to Dubai in December. I want to lose another, what am I now? Another four kilos by then. It was seven kilos, but it's another four kilos by there. It was 12 weeks, seven kilos. Solid goal, get it done in that period of time. But having a clear understanding of your goal, and as you chip away at that goal and come closer to the finish line, as you get close to the finish line, you'll get little spurks of energy, like, oh, I'm nearly there. Oh, I could push a bit more. Let's take Elizabeth, for example. She is three kilos away from an unbelievable goal. There's been she's been doing some amazing work. Um, and as we get closer, it's I mean it's hard for her right now, she's on low calories, doing a lot of work, but as you get closer, it's like we're so close. We've got two kilos to get through. Like, dig deep, dig that you can dig in for them last bit. But if you keep pushing that goalpost further and further, it can feel a bit like fucking now, like when am I gonna get to my goal? And most of the time, unless you're strong-willed, which a lot of you are, you will give up. And you give up because you go, it's taking me ages and it's not working for me, I'm gonna give up. But what we when we give up, what we don't do, we don't look at what is your other option. Like what happens when we give up? You put weight on. Trust me. Most people that give up before getting to their goal put the weight back on. Those that get to the goal normally keep the weight up. That's why I always say, get to your goal before going into maintenance. But being understanding your goal, understanding the time period that you have before January, and having that at the forefront of your mind at all times is key because that should stop you from making stupid decisions

The Final Push Mindset

SPEAKER_00 4:15

throughout the week. Second topic, understanding that you're on a diet and it should feel hard at times, is something that people really just struggle with. Um they want to be like everyone else who isn't on a diet, they want to be able to eat these foods because it's hard to say no to them foods. But when you're losing weight, when you're changing your body, it isn't easy. We make it sound easy, you know. Yes, track food, DC, but it isn't easy because if it's easy, you don't be smashing, even yourself. But this time it's very hard. It's it's hard work, but we have to normalize that. We have to normalize being a bit tired because you are in a deficit. We have to normalize cravings, we have to normalize feeling a little bit sorry for ourselves because they get to eat chips and I have to eat salad. Um and you have to normalize this is a lonely sport. It's you on your own. Because in the times when you're conscious about your body, the times where you're feeling trying clothes on, looking in the mirror naked, sometimes not on your own, but most of the time you're on your own. When you're stepping on the scales, you're on your own. So when we're at and about with people, what we can't do is be like everyone else because it's when we really care, their moments are on our own. We have to understand this is an individual sport. No one's there to feel sorry for you because you're on a diet. It's a choice. This is all a choice. This is you're not forced to do this, no one's got your gunpoint. It's a choice, you're making a choice, a privilege as well to be able to train. But understanding dieting is difficult. So when you're finding it hard, don't just go, oh, it's too hard, I'm gonna eat this. Oh, oh, I'm knackered, I've got in gym. Oh, today was a hard day at work. I can't, I can't do it. If we normalize, yeah, it's supposed to be a hard day at work. Who's got an easy life at the minute in regards to work?

Dieting Is Supposed To Be Hard

SPEAKER_00 6:20

Not many people. It's like it's supposed to be hard. And if you can normalize and be okay with it being hard, you'll get a lot further. Because there is no success that comes from being comfortable. So the more we can be uncomfortable, the better. Let me revert back to Elizabeth. She said to me, Um, it's hard this last week was hard. We put strength training in, the calibers are low, it's hard. I said to her, I know that's hard for you, but when you're telling me that, what I'm seeing is you're in a good spot. You know, and you're thinking, Well, how am I in a good spot? It's really hard because if it's uncomfortable, there's something good coming. It's that when you're digging hard at work, it's uncomfortable. It's that when you're building a new business, it's hard work. It's that when you've got kids, it's hard work in the building in the beginning. Well, it's hard work for bloody ever. But there's always something amazing at the end. You have to get okay with being uncomfortable. If you are not okay with being uncomfortable, it begets even harder for you because you're basically prolonging the inevitable anyway. You're going to have to work at this at some point. But please, please, please understand this is hard work and that is normal. Normalize hard work. Please, please, please, normalize having to be different, normalize, having to say no, normalize people having a way better meal than yours looked. Because there was times where your meal looked way better than everyone else's, and you made terrible decisions that allowed you to put weight on, that now we have to sacrifice a little bit. When I put all my weight back out of my competition, I made some terrible decisions. I ate some shit. I ate awful food. Chris chocolate, I was eating Chris and chocolate for lunch. Now, when the people, you know, we're out and people get to eat dessert and stuff like that, and I just say no. I can't be like, oh my God, everyone gets to eat dessert, and I didn't. Bro, there was times where I was eating dessert for breakfast, when people were eating eggs. There's times where I've had my fun. So this hard work right now is just down to the fact that I've got myself to this place and I have to work for it. Stop giving in so easily at certain meal times, or when things get a little bit difficult. For example, you've been out all day with the kids, you're knackered. Oh, forget it, I'm just gonna have a bag of chips, or I'm gonna have a McDonald's. Everyone's having a McDonald's, I'm having a McDonald's. No, no, no, no, no, no, no. If you've got time to stop at a McDonald's, stop at a service station and get yourself a billy sandwich instead. Oh, it's been so hard. I just had two slices of pizza because there was nothing else. There was something else. You just decided to just give in the ease. Oh, I sneezed my alarm this morning because I just couldn't be asked. Like making it easy. Again, it goes back to that comfortable thing. In the moments, making easy decisions, nothing good happens. Oh, starving, there was no food. I can promise you there was different food than the food that you you chose. Giving in at ease, just grabbing a handful of this, grabbing a handful of that, not preparing your food, not doing it, taking the easy route will just make you always, always, always come out the other side going, fuck, I'm back where I started, and I have to do the hard work. So actually, that ease in the moment is making your journey a lot harder. We sometimes can feel in this journey like your day is harder than everyone else's, and your life is harder than everyone else's. But I can promise you, every single one of you, you could say to me how hard your day was, I could I could find someone else on the program that has a much harder life that is getting it done. Because there's people on this program that are going through mad shit that you couldn't even you couldn't even dream of and still going through. Yeah. So when you've had a hard day at work and it can feel very hard on yourself, I'll just be, I feel sorry for myself all the time. When you've got a bit of a cold, like me, I get the man through, I feel sorry for myself. Don't feel like you're the only one where it's really difficult because we do celebrate a lot of success on this program. We do see a lot of you know, people losing 10 kg, people losing weight, blah, blah, blah. But what you

Normalize Discomfort And Sacrifice

SPEAKER_00 10:45

only see the highlight reel of everyone's journey. Yeah, you only see the top level of everyone's journey. You don't see that hard graph that they had to put in. You don't see the times when this happened, that person got involved. You know, all things can happen in their life they have to go through to get that. You're only seeing the the glossy picture, the photo shoot. Oh, she lost 15 kilos. Like, that's the highlight meal. But don't compare to you and go, well, my life's like, trust me, everyone's got a different journey, and everyone's got a tough journey. There's a lot of people on this program that are parents, a lot of people in the program that run their own business, there's some that do both, there's some that have sickness in their family, there's some death in their family, there's some that people have actual illnesses that are on the program. There's many things that go on. But the end product can sometimes look like it was easy for them. It's not. It's not easy for no one. No one in this program makes it easy for. There's always times where the weight gets stuck. We have to do this, we have to drop. Like, you don't know how hard someone had to dig to get that last two kilos off of their 10 kilo journey. Like, trust me, everyone is working harder. So sometimes when you're feeling like, fuck, this is hard for me. It's like, yeah, it's hard for everyone. And again, normalize it. Stop glamorizing food. And this is a hard one not to do, but I see this a lot when people are on diets, and I see this a lot in certain situations, certain areas where they're on, you know, in a pub or on a wedding or whatever. We we make food sound and feel like it's this unbelievable thing. And yes, there is some amazing meals, but some people are doing it around the shittiest food I've ever seen in my life. Ice cream, chocolate, and they you build it up into this big thing, oh my god, look at the ice cream and chocolate. It's just oh, it's gonna do like it's like it's orgasmic. It's like, bro, it's just chocolate. It's just ice cream. It's going to be there next week. It's going to be there in a month's time, it's going to be there when you've got to your goal. When someone goes get a burger from MacDonald, oh god, burger. It's amazing. It's like just understand, it's just food. Like it's sweet. I know you and I once you've eaten it, once you've got over the fact that this building it up into this big amazing thing, once you've eaten it, the half an hour after, someone could say to you, Was it was it everything you you thought was gonna be? You go, nah, it's fucking shit. It was dry, didn't taste that great. That happens most of the time. It's like snacky food, chips, crisps. Oh my god, I would love to have them crisps. I would love to. I can't, but I would love to. It's like you're just making it into a thing that doesn't need to be. You're making it into a conversation. It's just like, yeah, the crisps, I'm just not eating them at the minute. I'm not drinking at the minute. Like, don't make you know, when you've got friends around, be like, I'm not drinking it. I'm like, I can't, I can't, I can't. It's like you can, it's a choice. You can do whatever you want. You get absolutely hammered and eat going, you get hammered in McDonald's eating chips, burgers, and ice cube at the same time if you wanted to. That would be your choice. But this this thing of I can't, oh, I'd love to, but I can't, I'd love to have a drink. But it's like, don't make it into a thing because that then sends what you say, what you don't understand is what you say sends signals to the brain to then go, you should should have it. And it becomes like a feedback loop, like where you go, oh, yeah, actually, I do want it on. Maybe I could have it. And then it's like, and now we're having a conversation whether I should have McDonald's. It's like just in the beginning, put that conversation off super quick. The chips on the table, I'm not eating chips a bit. Then it's like gone. So not a thing. We're not going back and forth with this thing of, you know, like I said before, there isn't probably any food in the last three months, and if you've eaten that you could now write down in a piece of paper and go, that was so worth eating, you should go eat it and ruin your diet over. There's not one piece of food that anybody unless you've been to some mad restaurant. There's not one bit, or you've been with a friend and you've had an amazing bottle of wine together, you've had loads of laughs, brilliant. But when it's just shitty little food with the kids, with your friends, sitting at a table, they've had a gin and tonic, it's like, come on, don't big it into something that it's not. Do not big it into something that it's not. And if you can follow these rules, I promise

Stop Taking The Easy Option

SPEAKER_00 15:30

you it will make a big, big difference. A key thing that can help you is as you weigh in and as you check in, what we can do is, and I speak about this a lot, is thinking that weight loss the weight loss gods has emotion and empathy. And what we can do is rather than go, what have I done this week to lose weight? Because what we can do is we go, I tracked six days out of seven. That feels like enough. I got two workouts in out of my four, that feels like enough. I felt like every meal's been healthy. I was off plan, but I tried my best. You can you can actually give quite a good argument to what you did throughout that week. And on paper, you could say I should have lost weight. But remembering that the weight loss gods, there is no sympathy, there is no empathy of what you did. If you didn't track, you didn't track. If you didn't do this, you didn't do this, like it's black and white. Start looking at what did you do this week that could have potentially stopped you from losing weight? Yeah? Because then if you look at them things, and they could be minuscule, you could have done everything that week, but find that thing that what could I have done this week that could have stopped me? That I promise you, that would have been the thing that stopped you from losing weight. Because weight loss is so fucking annoying. You can do everything right and make one mistake in the weight status. You can do everything right, and you know, you had two slices of bread extra before the weighing day, and it wasn't the same. But it's finding that little thing that could have potentially put you off this week that really reframes and changes your mindset. Because then what happens is you go, going into this week, I can then try and improve that. Yeah. So for example, let's take my week last week. I lost a lot of weight in the midweek. I was doing really well. We went to a spar on the weekend. I was actually really healthy. In the evening, I had a whiskey, some sweets, and I had fish and chips. Yeah. Sunday, back on it, absolutely fine. Actually, did a uh a big cardio session to try and you know push some some calories out, weighed myself today, my weight was up. Now, Monday up until Saturday, 6 p.m. I was 100% trained, stairmaster every day, calories on point, deficit, weight loss. I had one fish and chips, two sweets, which is probably about a handful, a bit more, um, and one whiskey. I was up two kilos today. I was like, bro, that is so unfair. But I I have to look at the week and go, what did I do that could potentially hold me up? And it's that one thing that held me up. Now, will that weight drop off? Yes. So, but what I have to look at this week and go, now I've got to get back on it. Can I have a full week without that little upset at the weekend? So if I can get through, then I know this week's gonna be a good week. Some weeks I'll be like, what can I have done this week that maybe didn't lose weight? My steps were at 4,000 when they should have been at 8,000 for my activity. Okay, that's where I need to improve. Look at where you can get better. Look at where you can improve, not at all the good you've done, knowing that weight loss is such a bastard in regards to that kind of stuff. Look at like where did you go? Oh, Saturday night. I did, I didn't try, but I did have four glasses of wine. It's like, let's concentrate on that. Because if that's the point where you go, that's why I'm not losing weight. Everything was great, but one night I got a takeaway and I just had a big, whatever, big nan, cheeky nanos with chips and everything like that. That's where we went wrong. And it's finding them points there, it's like where what could have potentially stopped us this week? If you get through that week and go, do you know what? I don't I don't know what could have stopped me from losing weight this week. You 80% of the time you're gonna lost weight lessons around your cycle and your weight naturally goes up, yeah. But finding what we how we could improve, finding out how we can do better in the week will really always spur you on for that next week, rather than being disappointed with bigging up the expectation of what I did. I did so much good this week, but didn't get the result that I should have, because that didn't happen a lot. If we look at like where could I have improved, where could I have done right, and then as you get the result, you go, okay, but I think next week I can be better. Going back to the lone sport thing, no one's

Everyone’s Struggling More Than You Think

SPEAKER_00 20:05

coming to save you. That's one thing I had to learn the hardware with this. No one is coming to save your goal. There isn't a quick save guard. There isn't a button where you can, emergency button where you press and go, okay, I'm out, save me. No one is coming to save you. And no one, fitness, this is this is why fitness is so killer. No one can do the work for you, and it doesn't matter how rich you are, whatever, you can make it a bit easier, but you still have to lift the weight, do the cardio, do the steps. So this is level playing fields for everyone to a certain degree, but it's all on you, no one is doing the work for you, and there is a big, big difference with doing the work and not doing the work. Because what happens is sometimes when we're not doing the work, we can convince ourselves that our goal isn't as much of a priority for us right now until something comes up where we realize, oh, that was a priority, I should have done better. Let's take the photo shoot, for example. Very, very good example of this. When we do the photo shoot, everyone's different shapes and sizes, everyone's weight loss is completely different. And actually, that's not everyone should be different sizes and shapes because that's how the world looks. And we're celebrating actually hard work, but there is a key difference not in how much weight someone's lost, because that's irrelevant. There is a key difference from someone that's done the work and someone that hasn't done the work or done half the job. The confidence is apparent, you can see it because this person is thinking, fuck, I should have I should have done a bit more, I could have done it. So you're already in a place where you're like, oh, I'm not where I should be. The person that's done the work doesn't matter, weight, whatever, it can be I did my best job, and this is this is me, this is the package, yeah? And that is the best place to be. That happens not just on the photo shoot, but that also happens at you can have three weeks, no events, nothing on, and then you've got a wedding and you've got to put a dress on and you go, oh fuck. I should have done the work. Your goal will always come back to surprise you. If it didn't surprise you now, it will be in summer where you've got a bur bikini on again. That's why in summer, my phone, pre-summer, my phone rings off the hook. Winter, people, smart people should train them, but people don't really ring off the hook anymore. But someone because now go, oh, oh no, my body's gonna be out. I didn't think about this. So no, think about it. Think about it. Your goal will come back to surprise you. You only know you haven't got any money when you go and try and spend it. Yeah, you can live a happy life not having to spend no money and realize I ain't got no money, but I just sit home and do nothing. When you go spend some money and realize I ain't got no fucking money, I wish I could do that. It's the same with your weight loss goal. Sometimes we can be dodging and diving, and people are very good at dodging pictures, putting up cover-ups, doing these things. But there's one moment where you boom, it caught me, and you think, oh, I wish I would have done the work. But that work has to be done by you, no one else. So you really have to take ownership of it. It's not done by your partner, it's not done by your friends, it's not done by your family. So their comments or their chatting or they're trying to pull you and sway you has shouldn't have any influence because they ain't gonna do the work with you. Yeah. The work is done by you. And it has

Don’t Glamorize Junk Food

SPEAKER_00 24:10

to be, you have to take full control of it, whether it's control with your work and being prepared, whether it's controlling your environment, whether it's controlling groups, you have to say, I want this for me. This is what I want for me. My partner can be like, Oh, you look great, you don't need to, let's go and have a pizza or whatever. No, I'm doing this for me. This is for my and I have to do the work because no one else is going to do that work for me. So when we're at tables, when we're at events, I have to make decisions what's best for me, you know, and that's not selfish, that's just being smart. Because then when the moment comes where I have to worry about my body, I feel confident. I can be a better dad because I feel confident, I can run around my kids because I'm healthy, I can walk into parties and feel confident and chat to people and not having to feel in my shell because I've done that hard work, but I'd have to do it myself. It's very similar to business. Like your business is down to you. You've got to do in the beginning in business, you are marketing, accounts, the face of it, admin, um, the founder. You're every hat in the game. But fitness is exactly the same. It's like no one can no one can just do your unless you've got chef, great, but no one can just track all your food, no one can get you just trained for you, do your steps, do your cardio. It's all down to you, but you have to take control by wanting it so much and work backwards. From I have this goal, that's why I signed up for this program. I have this goal, and that goal is it is in there. It might sometimes it might not be at the forefront of your mind, but it's in there. You have to bring it to the forefront of your mind because at some point it will come back to the forefront of your mind and it will remind you and say, hey, you do care about this. And you go, fuck, I've wasted four months pretending I didn't care about this, and now I do. So find your goal. What is it that you want for the end of this year? Be fucking relentless with it. And I'd have it on a piece of paper, on your phone. Understand what you want, yeah? Understand you're on a diet. It ain't supposed to be easy. It's supposed to be hard. So are you thinking it's hard when it's tough? Just say to yourself, it's it's supposed to be this. Today's been a hard day. Oh, I feel uncomfortable. That means so much good gotta come from this. Understand it's supposed to be hard work. Don't take the easy option, don't give in for ease, don't listen to anyone around you. Don't be, you know, and if they them people keep feeding you that shit, tell them you gotta step back because I'm doing something for myself right now, and you are trying to bring me in a different way. Whether that's your partner, family, whatever. Sometimes you've got to tell people, listen, I don't hate feelings, but I'm really trying to work on myself. Because them same people, when you do feel shit, they're they're like, Why are you feeling shit for? Well, you know, they they don't score, you've got to just be on your own. Don't glamorize food. If you find yourself glamorizing food, cut it off. Cut the bullshit. Chocolate is chocolate, it's there, whatever, it's gonna be there forever. Biscuits to biscuits, alcohol is alcohol. Unless it is cooked by a chef, unless it is in a moment where you're enjoying friends and family, unless there is, you know, kids' food is cold. Don't look at it and go, Oh god, I wish I could have a bit of that cold pizza and chips and beef, all that pizza size pizza got a bit of cold beans on it. Oh god, no, it's just fucking cold chips' food. Don't glamorize it. Learn how to sacrifice. Learn that every decision you make is a little bit of a sacrifice towards your goal. But all those sacrifices will pay dividends later on. And I promise you, I promise, promise, promise, when you get to your goal, them same sacrifices will be there. You probably won't even want them anymore. Yeah as you check in, what did I do this week that could have stopped me from losing weight? Should put that in a check-in form already. And I think the most important part is no one's coming to save you but yourself. This is all on you. Support you can have, but you you're the only one, you're the one that has to push the levers and buttons. And that goal where moments you might think it's disappeared, the moments you might think it doesn't, you don't care, will come

Audit What Actually Stopped Progress

SPEAKER_00 28:30

back and bite you in the arse. So get there as quick as possible. So then you can be at that moment and go, I did the work. I did the work and I'm proud of myself. And actually, that doesn't matter, you know, then it just doesn't come down. All that stuff I've said there, not one of it was about how much weight you've lost, how skinny you are, how ripped you are, how low your body fat is. None of it's about that. All that stuff I've just explained there was just you taking power for yourself. And that's the key. Because then if you've got all them things in there, you've got the power. I promise you, it doesn't matter what you look like, you're gonna feel fucking good and strong and amazing. Because you'll be confident that you're doing the work to get to wherever you want to get to. You know, so it doesn't matter about how much weight you've lost, it doesn't matter about them things, but what does matter is how much you're taking the control for yourself. That's my lecture.