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DECIDE • COMMIT • SUCCEED

ABOUT THE COURSE

This course helps you build strong habits, track progress beyond the scale, use your Brag Book to stay motivated, and follow the Nine Core Principles for lasting results

Chapter One - Introduction to Logging Your Food
  • How to log without obsession.
  • Understanding active calories.
  • Portion size mastery.

 

Key Takeaways:

  • Awareness is the first step to change.
  • Small tweaks in portion control create big results.
  • Active calories = the real measure of your daily burn
Chapter Two - What Is Your Body Type?
  • Eating for your body type (Endomorph, Ectomorph, Mesomorph).
  • Endomorph Nutrition.
  • Ectomorph Nutrition.
  • Mesomorph Nutrition.
  • Protein & protein sources.
  • Carbohydrates & carbohydrate sources.
  • Fats & fat sources.

 

Key Takeaways:

  • There’s no one-size-fits-all — tailor nutrition to your body.
  • Protein fuels recovery and keeps you fuller for longer.

 

Chapter Three - Ultra Processed
  • Why ultra-processed foods hold you back.
  • Eat real foods for real results.

 

Key Takeaways:

  • Fewer ingredients = better for your body.
  • Real foods boost energy, mood, and fat loss.
Chapter Four - Hormonal Fasting
  • How hormonal fasting works.
  • Different fasting approaches.

 

Key Takeaways:

  • Fasting can support fat loss when used strategically.
  • Listen to your body — fasting isn’t a one-size-fits-all method.
Chapter Five - Hormones
  • Controlling hormones naturally.
  • Looking after your hormones long term.

 

Key Takeaways:

  • Balanced hormones make fat loss easier.
  • Sleep, stress, and nutrition all impact hormone health.
     
     
Chapter Six - The Gut
  • The gut and its role in health.
  • The gut continued: deeper understanding.
  • Microbiomes and their importance.

Key Takeaways:

  • A healthy gut supports better digestion and reduced cravings.
  • You can rebuild gut health in weeks with the right foods.
     
     
Chapter Seven - My Journey With Alcohol
  • Alcohol’s effect on health and fat loss.
  • Strategies to enjoy social life without sabotaging results.

Key Takeaways:

  • Alcohol slows fat burning but balance is possible.
  • Making informed choices makes all the difference
     
     
Chapter Eight - Power of Excercise
  • Why exercise transforms both body and mind.
  • Types of exercise for fat loss, strength, and longevity.

Key Takeaways:

  • Exercise is a non-negotiable for lasting change.
  • Strength training shapes the body in ways cardio can’t.
     
Chapter Nine - Take Time for You
  • Is meditation the secret to weight loss?
  • How to meditate effectively.
  • Changing your mindset for long-term success.

Key Takeaways:

  • Self-care is essential, not optional.
  • Mindset determines the sustainability of your results.
  • Meditation reduces stress and supports hormonal balance.
  • If you have any questions, please don’t hesitate to get in touch with our team

DECIDE • COMMIT • SUCCEED

ABOUT THE COURSE

This course helps you build strong habits, track progress beyond the scale, use your Brag Book to stay motivated, and follow the Nine Core Principles for lasting results

Chapter One - Introduction to Logging Your Food

  • Fat loss starts with mindset, structure, and clarity.

  • Introduction Video – Set the tone, intention, and vision

  • The Self Journal – Build self-awareness, track wins & struggles

  • Identify Your “Why” – Deep motivation over surface-level goals

  • How to Track Your Progress – Weight, photos, strength, energy, habits

  • Daily Non-Negotiables – Water, steps, sleep, movement, mindset

  • Progress > Perfection – Build consistency without extremes

  • The Accountability Loop – Check-ins, reflection, community support

Chapter Two - Eat With Awareness
  • Working Out Your Calories – TDEE, BMR, and setting a deficit
  • Tracking Food – Apps, photos, or handwritten logs
  • Portion Sizing – Simple methods for real-world eating
  • Understanding Energy Balance – Calories in vs. calories out
  • The Weekend Trap – Why two days can undo five
  • Hunger & Fullness Cues – Learn when to eat and when to stop
  • Meal Timing Basics – Should you eat 3 meals or 5?
  • Fasted vs. Fed – When it works, and when it backfires
  • Intermittent Fasting (IF) – Useful tool or fad? Depends on the person
  • Timing Meals for Appetite Control – Protein early, carbs later
Chapter Three - Eat for Function, Not Just Flavour

Food is fuel — use it to optimize body composition and performance.

  • Protein & Top Sources – Essential for fat loss and muscle retention
  • Carbohydrates – Role in energy, recovery, and training
  • Fats – Hormonal health and satiety
  • Understanding Your Body Type – How it affects storage and burn
  • Fueling for Your Body Type – Customise your macro balance
  • Pre-Workout Nutrition – Fuel performance without crashing
  • Post-Workout Nutrition – Refuel, rebuild, and recover
  • Meal Timing Around Workouts – Timing protein & carbs strategically
  • Evening Eating – Does late-night food actually hurt fat loss?
Chapter Four - Clean Eating

Real food changes your body, brain, and behavior.

 

  • Ultra-Processed Foods – What to look for and limit
  • Eat Real Foods – Prioritise whole, single-ingredient meals
  • Smart Food Swaps – Chips, soda, sauces, desserts
  • Label Reading 101 – Decode sugar, oils, and calorie bombs
  • Cravings & Blood Sugar – Why processed food makes you hungrier
  • The 80/20 Rule – Long-term consistency beats perfect dieting
  • Nighttime Snacking Fixes – How to stop the “evening binge”
Chapter Five - Understanding Your Gut

  • Your gut health affects everything from cravings to motivation.

  • The Gut – Why it’s called the second brain

  • Gut Contents – Enzymes, bacteria, digestion 101

  • Microbiomes – What they are and why they matter

  • Gut-Brain Connection – How poor gut health triggers overeating

  • Inflammation & Fat Loss – Hidden blocks to results

  • Probiotics & Fermented Foods – Sauerkraut, yogurt, kefir, kimchi

  • Fiber Intake – Satiety, digestion, and fat loss support

Chapter Six - Alcohol & Breaking Cycle

You don’t have to quit forever — but you do need to take control.

  • My Journey with Alcohol – Personal insight and breakthrough
  • What Alcohol Does to Your Body – Metabolism, hormones, fat storage
  • Alcohol & Fat Loss – How even “moderate” drinking stalls progress
  • Socialising Without Booze – Confidence without a drink
  • Empty Calories & Hunger Spikes – Alcohol + food = fat trap
  • Sleep Disruption – Alcohol’s hidden sabotage
  • Moderation Tools – Rules, boundaries, and smarter choices
Chapter Seven -Strength I The Standardl

Strength training is your fat loss foundation — period.

  • Why Strength Training Works for Fat Loss
  • How to Lift Safely – Form, tempo, recovery
  • Intent vs. Intensity – Stop “just going through the motions”
  • Building a Program for Fat Loss – Reps, sets, rest, splits
  • How to Use Resistance Training to Shape Your Body
  • Muscle and Metabolism – Why muscle = more daily burn
  • Best Time to Lift – Morning, afternoon, or night?
  • Should You Train Fasted? – What science and experience say
Chapter Eight - Build Your Engine

Cardio isn’t punishment — it’s your fat-loss accelerator.

  • Why Elevate Your Heart Rate – Improve health and burn calories
  • Cardio Methods – HIIT, LISS, circuits, running
  • Steps Per Day – NEAT is non-negotiable
  • Best Time for Cardio – Before or after weights?
  • Fasted Cardio – Who it works for (and when)
  • Walk After Meals – An underrated blood sugar hack
  • Stacking Workouts – Combining strength + cardio smartly
  • Zone 2 Training – Long sessions for fat burning and longevity
Chapter Nine - Master The Inner Game

Mindset, stress, and sleep either build or break your fat-loss plan.

  • Take Time for Yourself – Space to reset
  • Shift Your Mindset – Identity drives behavior
  • Setting Smart Goals – Outcome, process, and identity goals
  • Recovery is Training – Massage, sauna, deloads
  • Sleep & Fat Loss – Hormones, hunger, recovery
  • Stress & Cortisol – How it impacts belly fat
  • Breathwork, Cold Showers, Journaling – Mental fitness tools
  • Evening Routines for Better Sleep – Wind-down rituals that work
Chapter Ten - Make It a Lifestyle

This isn’t a challenge — it’s a new identity.

  • Understand What You’ve Learned – Key takeaways
  • Apply Daily – Build rituals, not rules
  • Create Systems That Stick – Environment design
  • Balance for Life – Travel, holidays, meals out
  • Long-Term Maintenance – Reverse dieting, intuitive eating
  • Daily Structure Examples – Timing meals, workouts, recovery
  • Time Blocking Your Health – Non-negotiable calendar habits
  • Lead By Example – Be the role model others need
  • If you have any questions, please don’t hesitate to get in touch with our team

DECIDE • COMMIT • SUCCEED

ENQUIRE ABOUT PERSONAL TRAINING

Our personal training at AZ Fitness is designed to help you build strong, sustainable habits, track real progress beyond the scales, stay motivated with structured support, and follow proven training principles that deliver lasting results.

  • If you have any questions, please don’t hesitate to get in touch with our team

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