The 10 Day Reset

You can feel “stuck” in your weight loss journey even when you’re doing a lot right, and that’s usually the moment people start drifting on weekends, grazing between meals, or loosening tracking just enough to kill momentum. We’re bringing it back to a simple truth: results come from basics done consistently and when those basics get cloudy, you don’t need a new plan. You need a reset.

We walk through the core fat loss levers that actually move the needle: tracking your food (even when it’s messy), getting your steps in, training with intent, drinking enough water, and protecting sleep so recovery doesn’t fall apart. Then we hit the mindset piece that trips most people up: the Friday-to-Monday cycle of “I deserve it” followed by regret. If you’re already eating every day, you’re already making decisions every day, which means your health can still be a priority in any room, on any menu, on any schedule.

The heart of the conversation is a 10-day challenge designed to create proof. No alcohol, no sugary desserts, no junk food, no grazing, and no excuses around tracking. It’s short on purpose. The goal is to build real evidence that your body responds when variables are controlled, so the next time you’re staring down a “worth it” moment, you’re choosing with clarity instead of hope.

If you want a kickstart that’s practical, structured, and honest, press play. Subscribe for more, share this with a friend who keeps restarting on Mondays, and leave a review with the habit you’re locking in for the next 10 days.

Transcript

Greeting And Quick Reset Goal

SPEAKER_00 0:02

Good evening, everyone. How are we all doing? Okay, real simple one today. What I wanted to do is talk about resetting, um, boosting results, challenging yourself to go a little bit quicker with the success. Um, this comes off the back of a couple of things. Like, obviously, I'm on my own weight loss journey at the minute as well. I have my coach, he's not as nice as me, he's a bit more harsh. You know, I sent him a message today. I've got three weeks until my holiday. I'm actually going on a steak deal, which couldn't think of anything worse to do, but I'm going on a steak deal. And um I said, listen, I need to push it. And he he dropped my food so harshly, I was like, oh my goodness. And there's a part of me that thought, fuck, that's gonna be rough. And then I changed it today and I've stuck to it and I've got it done. But there was a slight part of me that felt like, oh, you know what? It it's a it became a little bit more of a challenge. And what can sometimes happen is when you are on a diet and you've all been on a diet for a long period of time and it does become part of your life, um, it's you get quite complacent with it. And what we need to do is sometimes just give ourselves a little bit of a reminder that listen, as much as I love you all and as much as you all love me, we're not here for any other relationship than for you to get unbelievable results. You know, that is the base of our relationship. You know, I've built some amazing relationships with all of you. Obviously, I have a deeper connection with a lot of you, but the base of our relationship is for me to get you amazing results and you to be doing what I ask to your best of your ability to get them amazing results. That is why we are here on this program. To look better, to feel better, to be healthier, to get the most out of your

The Non Negotiable Basics

SPEAKER_00 1:55

body in the best way. Now, how do we not only reset slash restart slash give our ass a little bit of a kick, but sometimes we have to really kind of go back to the beginning, which some of you already at the beginning of your journey, but go back to the basics of what we are doing here. And the basics are we're trying to track our food, we're trying to move our body, we're trying to drink water to keep us hydrated and our body moving in the right direction, we're trying to sleep to get good recovery, and trying to lose fat, get strong, and and control these variables as much.

Why Weekends Derail Progress

SPEAKER_00 2:39

Weekends are the normally the time where things tend to go off piece, and it's because we feel like we want a little bit of uh of a release or balance, and which makes no sense really, you know, it's just another day at the weekend. But essentially what happens is we we you know we look at this Monday to Friday, Friday is the end of work, and Saturday, Sunday is more time with the family. So I deserve this, I want this, and all these things. Then Monday you realize what you didn't really deserve, what you didn't really need, and what you didn't shouldn't have had. You promise yourself this week you're gonna be better until you get to Friday, and then you go for that same thing. Oh, I deserve this, I want this, I think this. You have to strip it all back and say, right, what is my goal? Majority of you, it's to look your very best. Yeah? Look fucking unbelievable. That is your goal. Now, on the priority lists, which could be work, look my very fucking best, kids, marriage, partnership. It needs to be up there, if not equal. Obviously, family and stuff does come first, but you know, there's no fucking wealth about health. You know, you do your health is thing. You know, someone said to me earlier, I had a consultation call with a client. She said, Well, I just don't know if I can commit. And I said, Commit to what? She says, Well, I just don't know what I'd have to do. I said, Okay, well, are you training at the minute? She said, Yes. I said, Are you eating at the minute? She said, Yes. I said, Commit to what? You're already eating, you're already training. So sometimes when we think about priorities and we go, oh, but I've got my priorities elsewhere. It's like, whoa, whoa, whoa, whoa, whoa. Unless you quit eating, you can always prioritize health. At all stages, as long as you are eating. There is always a decision to be made when there's food available. And it is, can I be healthy even if it's so left field that everyone's eating burgers and you have to get a fucking burger without a bun. And I don't, you shouldn't have to explain yourself, but you have to explain. There's always a way. There's always something on a pizza menu. There's obviously the majority of the time we don't want to do this, but there is, and what I'm saying is there is always a way to get through. And it doesn't matter if you're traveling, it doesn't matter if you're on the road, there's always something you can get. It might not taste the best, it might not be what you want, it might not be what you desire, it might not be what you deserve, but essentially it there is always a way to get you to that priority, as long as getting your best, becoming your best self is your number one priority, which it should be. So what I want to do is is try and get you all in a pace where if you are struggling, you know, some people aren't, some people are smashing it, some people are in a place where they've been doing well and not falling off a little bit or want to just speed

The Ten Day Challenge Plan

SPEAKER_00 5:38

things up. It's like give yourself I wanted to say seven, but I'm gonna say ten. Give yourself ten days, yeah? Where sometimes we need to get unsustainable to become sustainable. Give yourself ten days where you say to yourself, okay, for this next 10 days, here's what I'm gonna do. I'm gonna track every single meal that goes in my mouth. No excuses whatsoever. There is no excuse. Tracking takes two seconds. I'm gonna, if you can track, track it takes two seconds. I'm gonna track every single meal that goes in my house. Even if you're eating out, eating someone's house, you can take a picture of it. Even if you go over your macros, at least you've tracked every single meal. I'm gonna try and walk my ass off. You know, even if you have to go out for half an hour a day to find the time. If you feel like you don't have time, look at your screen time on social media. If screen time on social media is more than half an hour, it means you've got more than half an hour to walk because you're sitting there on your eye scrolling. Yeah? That's a good indication of where you're spending your time is screen time because you can see exactly what you're doing on your phone. Um, so track your food, move your eyes, get your training sessions in. Obviously, training sessions can be a little bit more difficult depending on the lifestyle, and there might be work and things going on. That I'm I'm happy to say, you know, can come down. But the key metrics that I really, really, really, really want you to just just get on board with for the next 10 days is no sugar. Zero. No desserts, no sugar, no sweets, no, no, no shit. Obviously, like fruit and natural sugars, fair enough, that's absolutely fine. But no confectionary sugar, no alcohol. Cut alcohol for 10 days. If you can't cut alcohol for 10 days, we might have to have a different conversation. If you've got a wedding or something, fair enough, I get it. But like, then don't do this with your 10 days, do you 10 days after the wedding? Cut sugar, cut alcohol, cut snacking, no snacks throughout the day. You've got your one main snack, breakfast, lunch, dinner, main snack. Have that main snack being like a half a meal, no grazing in between meals. So it's a case of if I'm not eating a meal, I'm not eating. Yeah. I'm not eating a meal, I'm not eating. Sugar, alcohol, junk food, fast food, snacking, grazing, and be really for just give yourself a 10-day challenge to prove to yourself, yeah, to prove to yourself, say, I want this, and because I want this so much, I'm willing to do this. Now, in that 10 days, there's gonna be a lot that comes up. There'll be times where you want to have a drink, there'll be times that you want to have sugar, there'll be times that you decide to have sugar because you think, you know what, fuck what Louis says, I'm just gonna have it. Yeah, there'll be then times. And that's okay, but then you need to ask yourself this question how much do you actually want it? Because if you really want it, there has been no person ever to get it and regret giving up sugar, giving up junk, giving up confectionary crap, giving up alcohol. There has it just hasn't been a thing. Never, never, never, never, never, never, never, never hasn't been a thing. So if there's no one that's ever been pissed off with that, it means that you are putting more weight on them foods than you are on how you feel about your body. Getting that body that you love and getting the results that you want is such an amazing

Prove It With Evidence

SPEAKER_00 9:03

feeling. Now, the reason why I wanted to do this for 10 days is because if if you can prove to yourself that on over 10 days, when I do X, when I'm like as good as gold, when I'm really great, I can get this result. Yeah, my body reacts in this way. I I feel this, or I looked this, or I achieved this. You've then got the evidence to say, when I do X, I get Y, yeah? Without any interruption from any other variable there is. So then as you go into your next 10-day block and you let's say you plan it out, you can make the decision of, well, I get this for 10 days. Is it worth me not getting this for that bag of Maltesers? Is it worth me not getting this for that pint of beer that I had? Is it worth me not getting this for that fish and chips that I told myself I would love until afterwards where I felt shit about it? You would then have the evidence. But without the evidence, it's really, really, really easy to choose the fish and chips, to choose the Maltesias, to choose the beer. Because there isn't too much of an argument to say otherwise. Well, I'm not getting that much over here anyway, so I may as well do this and try harder next week. Or maybe not sacrifice and go here. And so there's not really too much of an argument for it. And that's where people really start to struggle with their results, is as they lose a lot of weight and it starts to kind of trickle off and they're not getting as much because they're letting other things come in, they kind of think, oh, well, you know what? I just I'm just gonna sack this off. It's because they get fed up with feeling like they're sacrificing but actually not getting any results. So they may as well just eat the food and and they think not get results anyway until the weight obviously goes back up, and then they realize this bit of a problem. But going into these next few months, June, July, and August, over the next three months, it's gonna separate the dedicated, the motivated, the ones that get amazing results, the ones that feel amazing, the ones that look amazing, with the ones that had felt like they had an amazing summer. But after that, don't feel too good. Um what I mean by felt like they had an amazing summer is because sometimes what we do is we think summer is all day, every day for June, July, August. Some people tell me, like, oh good dudes after summer. It's like, what are you are you away for three months? It's like if you've not got a job to go to, like, you know, you get pockets of holiday, whether it's two weeks, that's fine. A week, that's fine. A weekend, that's fine. But summer isn't every day for three months. What you can do is do blocks where you go, okay, over 10 days I get this. Let me do five days because this weekend I've got a wedding. Two days off, five days back on. You can chunk your blocks in two different times. Saturday I've got to go to a birthday party. Okay, let me do six days on, do my birthday party, and then boom, go again. But you always log back into that solid block of everything back on, you know, where because you're not having sugar, alcohol, junk food, and shit within these blocks, when you come off, you might have a few drinks or whatever, but because when you're going back, it's so on it, it doesn't really touch the sides. The issue is when people have a few days off, and then they don't track as well, and then they don't move their body as well, and then they let the diet kind of slip. I didn't track the evening, uh, put this in. It's that mentality of letting the small things affect the bigger picture. So being slightly unsustainable for a period of time to prove to yourself just to get a little bit of a boost, to get a little bit of a push forward, will make a big, big difference in your mentality.

Going Unsustainable On Purpose

SPEAKER_00 13:12

My coach said to me today, you he dropped my fats to 40, he dropped my carbs to 200, and he took my protein to 250. It works out to 2,000 calories for me. Yeah. Some of you guys are on 1,600 calories, 2,000 calories minimum, 105 kilos, yeah? That 2,000 calories is low. He wants me to do the Stair Master for 30 minutes a day. Now, that is a lot of output, plus my strength training, with a lot and very low calories. But the very end of the thing, he said, You've been through worse over three weeks. I thought, you know what? I fucking have. And out of them three weeks, out of them 21 days, I've just done one day. I've only got 20 left. I've done another 20. It's not this is not a sustainable diet, of course, but I'm going on holiday. I want to get the last little bit off. I could go holiday now and feel good in shape, but I'm I want to go unbelievable. And also, it's my birthday in July. I want to really push myself to feel great, you know, for my 39th birthday, then push on for 40 next year. So I'm motivated for certain things, so I can sacrifice just a little bit. I can I can challenge myself just a touch over this period of time, just to prove to myself that what I could get if I was really on it. And then I can decide if I want to fucking roast dinner on Saturday and have a trade-off. But pushing yourself out of your comfort zone, making it unsustainable, the you know, really going hard for 10 days just to say, you know what, I'm locked in, I'm taking on the challenge, I'm all in. So you you then you know this is what you get when you're when you're really, really good. No, oh work was busy, my friend came around, or this happened, my child wanted Easter eggs in June, whatever the excuses we get. But you know, it's it's saying whatever happened, I made the right decision. Because you can always make the right decision in every single occasion. There'll you'll find a way through. I promise you. I promise you, promise you, promise. Because if if the the worst case scenario is you don't eat and then you find a meal later on. You know, there's always a way where you can find through. That's not sustainable, it's not right. But sometimes life has to get slightly unsustainable just for you to prove a point to yourself about if I want this enough, I can challenge myself that much. You know, this is the this is the most unsustainable I'll ever get.

Lock It In And Close

SPEAKER_00 15:38

But it's only 10 days for you to get a little bit of a boost, a little bit of a reignite, a little bit of a kickstart, a little bit of a start to your journey that's like, okay, I feel great. A little bit of a some of you might be 10 days away from getting to your goal. Might be that little bit at the end where you need to kick start, you need a little push on. You know, we've got a few people that are like a kilo away from their their their main goal. So it whatever that 10 days means to you, is just fucking nail it because then you've got the evidence of when I'm all in, I get this.