Lift Learn Grow Newsletter #5

In this week’s newsletter: the keto diet guide, overnight oats & fat loss mastery
Hey <<First Name>>,

This week we’re talking about the value of celebrating small wins and how this helps you recognise the progress you’re making.

Often you set yourself a big, grand goal, a far-off goal weight or physique that you want to achieve, and this is great. Something like losing 30 lbs.

But too often you end up feeling disillusioned with your progress when you don’t get there in the time you expect. You lose the first 10 lbs in 6 weeks but still have 20 lbs to lose.

This often means you end up backsliding and giving up as you fail to recognise how far you’ve come, instead choosing to focus on everything you have left to do and ignoring all the wins you’ve had to get to this point.

Your mindset becomes “I’ve still got so far to go and some much to do” when it should be;
  • “I’ve lost 10 lbs and am well on track to reaching my goal”
  • “I’ve stuck to the plan consistently for 6 weeks”
  • “I’ve lost weight each and every week for 6 weeks”
  • “I’ve been sticking to my diet and training on a regular basis”
  • “I’ve improved my relationship with and understanding of food”
  • “I feel better and am more active than I have been for a long while”
These things are fundamental to your success and are all small wins that need to be recognised and celebrated. This is not only how you show yourself how much progress you’ve made but also how you keep yourself motivated to achieve more.

The reality is that any change you make in your body is the result of small incremental differences over a prolonged period of time (weeks, months, years) and it’s perfectly normal to glaze over these changes.

Particularly because recognising the visual difference in yourself without the aid of photos is incredibly difficult as you absorb the small changes and it becomes a part of your normal narrative.

Instead of letting this happen you need to be mindful of the changes that are happening, the progress you’re making and then take the time to recognise and celebrate these small wins.

Here’s what I want to share with you this week:

#1: This week’s blog post all about the ketogenic diet, what it is, how to do it and more. If you’ve been thinking about using the keto diet, then you’ll want to check out my new keto diet beginner’s guide. Read it here.

#2: This tracking sheet (also included in the ‘flab to fit transformation plan’) to help you keep track of how your weight is changing week to week. Remember, if you’re not tracking key statistics you can’t know what kind of progress you’re making. Get it here.

#3: This high protein overnight oats recipe that’s great for when you need to just get up and go without having to fuss around making breakfast. It’s high protein and contributes to making sure you hit your daily protein goal.
It’s super simple to make too, all you need to do is combine the ingredients below together and then pop it in the fridge overnight. You can adjust the number of oats and milk to better suit your preferences/needs.
  • 50g oats
  • 250ml milk of your choice
  • 1 serving of protein powder (chocolate is recommended but it’s down to personal taste)
  • Berries for taste
  • Optional extras: cinnamon, seeds, banana, peanut butter
Nutritional Breakdown
Using almond milk and 100g of blueberries the above ingredients have the following nutritional profile;
  • Calories: 464 kcal
  • Protein: 32 g
  • Carbs: 59 g
  • Fat: 7 g

#4: This blog post I wrote on protein and protein shakes. It contains everything you need to know about the different types of protein available when to take it, how to take it and why you should take it. Check it out.

#5: This blog post on how to lose weight and keep it off with ease. In this post I breakdown the process into 4 easy to follow steps to make losing weight as straight forward as possible. Read it here.
#6: These details for my first product on I’m currently approaching the final edits and design stages for my new eBook titled ‘Fat Loss Mastery’ and am looking at releasing it in SeptemberOctober. Click here for a sneak preview.
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Speak soon,

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