Changing Your Diet

You might recall a few emails ago we introduced you to our 2-part message about nutrition:

1) Nutrition Is Not Complicated

2) Changing Your Diet is Not Really That Hard


We’re going to talk about part 2 today, but first, let’s recap quickly on what and awesome diet looks like:

  • 3-4 meals per day
  • Each meal contains:
  1. 1-2 Palms of Protein
  2. 1-2 Fists of Vegetables
  3. 1-2 Thumbs of Healthy Fats
  4. 1-2 Cupped Handfuls of Dense Carbohydrate
  • Do this 80% (or more) of the time


That’s literally all that 98% of people need. But if your diet currently looks absolutely nothing like that, don’t panic! You don’t need to get there straight away.

If you’ve got a bit of work do on the nutritional front, it can seem insurmountable when taken in totality. Cleighton Abrhams offers the following advice – “When eating an elephant, it is best to take small bites”.

Any large task is best broken down into a manageable series of smaller tasks. With nutrition, you will get positive results with each and every small step you take!

If you eat 3 times per day, that gives you 21 meals per week to deal with. We’re going to start by working on 1 of them.

So look at your day and look at your week. Ask yourself which meal would be the easiest for you to stick to the protein, veg, fats and dense carb targets at?

For some people, you might have an amazing canteen in work and you might decide to start working on lunch. Others might love to cook, and enjoy preparing dinners in the evening. Or maybe you’re an early riser, and it would be really easy for you to prepare an awesome breakfast each morning.

It doesn’t matter where you start, just start. Pick a meal, figure out a protein, vegetable, fat and dense carb you could include at it and get started.

Practise it for 2 weeks. Really nail it down and get it to the point where you’re feeling really comfortable with it. Then start working on a second meal.

Continue this process until you’re having 17 meals per week where you follow the guidelines. Why 17? That’s 80% of 21. The other 4 meals per week can go hang – have a beer and eat some cheesecake at those (unless your goal is to step on stage wearing little purple underwear…)

It might sound impossible to have 17 head-to-toe legit meals every week like this right now. But can you have ONE meal next week? Of course you can!

Changing your diet is not hard. GETTING STARTED is hard. So the trick is to start with something that seems “too easy”. Take the pressure off.

Once you actually get in there and get moving, you’re going to discover there is almost nothing to this. It’s just buying food, cooking it and eating it. You’ve done thousands of harder things in your life.

All you need to do is make the first step manageable enough that you feel comfortable with it.

The nice thing about it? Once you get that one meal nailed, you’ll already be one seventeenth of the way towards your ideal diet! Where else are you going to see progress like that right out of the gate?

You don’t need to overall your whole life. Instead, make this easy on yourself. Work on one thing at a time and make it a habit before moving on to another.

Remember to keep tracking your waistline and photos with this. As long as they’re moving the right way, keep going! And if they aren’t , that just means it’s time to start moving up to 85%, 90% or something a little further up the compliance scale…

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