(October 8th, 2025)

The Summer Slam challenge is in full swing, and the energy in the gym has been unreal. Classes are buzzing, extras are being ticked off…and I can’t wait for Friday Night Lights (just two more sleeps!!)..

Now – I have been talking a lot about the goal of the challenge been establishing good habits before the Christmas Crazy-season and really just gettting back on track post winter ‘lock-down’…but talking to people throughout the weigh-ins, well – the reality is people are doing the challenge because they want to lose weight.  Which is cool of course – but because so many people are targeting that outcome I thought I would put together this quick little blog post covering off some key ‘actions’ to take if weight loss is your goal!

Before I get into the “list” (who doesn’t love a “list”), please understand up front that showing up to the gym consistently is only part of the story. What happens outside the four walls matters just as much—sometimes even more. Joining the challenge and doing the classes/extras is an awesome thing to do – but it guarantees NOTHING if you’re looking to drop some fat (whilst holding onto muscle AND feeling great).  The way to think about it is that Real results are SUPPORTED by what you do in the gym – not based on that…

1. Move Daily

You don’t need to smash yourself every single day. But you do need to move. Aim for 20–30 minutes of activity daily—walking, biking, even playing with the kids – OUTSIDE of what you do in the gym.  If you go to the gym 3x per week – that’s an awesome habit for your health.  If you go to the gym 3x per week AND go for a walk after dinner every night for 30-mins that will only magnify the benefits of what you are doing in the gym.  Consistency always beats intensity.

2. Create a Calorie Deficit

Fat loss happens when you’re in a calorie deficit. The good news? It doesn’t have to be extreme. A modest 200–300 calorie deficit is enough to see steady progress—no crash dieting required.  Not sure what a deficit means?  Well – your body scan print out will show you your BMR – add 10% to that and you will pretty clearly be in a deficit…then (of course), you need to actually track what you’re eating so you “know” whether you are hitting that target or not…I know it’s a pain but the learnings of one-week of tracking will last for a lifetime!!

3. Eat Whole Foods

Build your meals around protein, fruit, veggies, nutrient-dense carbs, and healthy fats. Keep the processed stuff minimal. You’ll feel better, perform better, and stay full for longer.

4. Use Caffeine Wisely

A black coffee before training can be magic. But energy drinks, sugar-loaded frappes, and three coffees by mid-morning? That’s not helping. Use caffeine to sharpen your edge, not as a crutch.

5. Strength Train Weekly

Strength training preserves muscle while you’re in a deficit—and muscle is your best friend when it comes to burning calories. Doing a ‘block’ of strength training 3-4x per week really does help you support weight loss.

6. Prioritise Sleep

Sleep is the hidden weapon of fat loss. Lack of sleep ramps up cravings and slows recovery. Aim for 7–9 hours and watch your body and mind thank you.

7. Stay Hydrated

Water does more than quench thirst. It helps control hunger, keeps energy levels steady, and supports performance. 2–3 litres per day is the sweet spot.

8. Eat Enough Protein

Protein helps you hold onto muscle while you’re dropping fat. Shoot for 1.4-1.7g protein per kilo of bodyweight daily. It’s not just about recovery—it’s about body composition.  If you don’t get off to a good start with protein in the morning…well, it gets very hard.  For example, I am supposed to hit around 140g protein per day….if I get 0g for breakfast (that typical coffee + a piece of toast as I race out the door brekky plan!) then I will not make it.  200g greek yoghurt, 1x scoop protein powder and a handful of berries?  That gets me nearly 40g and takes less time to make than it takes to cook the toast…

9. Don’t Depend on Shakes

Protein shakes are convenient—but don’t rely on them as your main source. Too many liquid calories can slow progress. Whole foods first, shakes as a supplement.  Basically, get you’r

10. Consistency is Key

The magic isn’t in a secret plan or quick fix. It’s in stringing together small wins, day after day.  When people DON’T hit their goals they start off all guns blazing – 5x sessions per week, sacrificing “LIFE” for their goals….but then those demands of life sneak back in and “everything” just gets too hard.  Plan things out so your health and fitness goals and the work that sustains them are PART of your life and you WILL be successful.  3x sessions per week, a walk after dinner and a healthy eating plan for breakfast each day FOREVER is better than 2-months of 7-days per week in the gym and starving yourrself until you crash….

Be consistent. Show up. Stick with it. That’s how results are built.

Bringing It Back to the Slam

The Summer Slam isn’t about “perfection.” It’s about creating momentum. The points system, extras, and Friday Night Lights are designed to keep you accountable, push you out of your comfort zone, and help you build the habits that last beyond the challenge.

So whether your goal is to lean up, get stronger, or simply feel healthier, remember: you don’t need to overhaul everything overnight. Start with a couple of these levers. Build consistency. The fat loss (and confidence) will follow.