I hope you had a great weekend and enjoyed the 3 super tasty high protein recipes in my last blog.


If you missed them, grab them here.


After an amazing week away resetting & recharging my batteries in the Marjorcan sun, riding jetskis, Vespa’s, enjoying some sweaty runs, beach life, pool life, Magaluf nightlife and stunning scenery.


It feels awesome to be back, ready to help you become the healthiest & happiest you can.


So today, I just wanted to share with you 22 quick tips.


Many people tend to over complicate things when it comes to losing fat, being successful and feeling happier in themselves.


So here’s 22 ways how to keep things simple and how to achieve faster, lasting results.


1️⃣ Choose a fitness routine/plan you ENJOY.


Enjoy = stick at it = results.

If you don’t like running….you don’t have to run.


2️⃣ If you want as much ‘bang for your buck’ as possible – choose COMPOUND exercises.


Ones that use lots of muscles.


3️⃣ There are NO shortcuts to creating the body you want.


Forget pills, detoxes, cleanses, fat burners, shakes, fat freezing belts and any other pointless supplements or gadgets.




** Calorie deficit.
** Higher protein intake.
** More fruit & veg.
** Less alcohol.
** Weighted workouts x3 pw.
** More steps (min 8k daily).
** Better sleep (7-9hrs).
** Consistency.


4️⃣ Which lead us onto – CONSISTENCY


Nothing needs to be perfect but ‘being good’ Mon-Thurs then eating/drinking for Scotland all weekend will never get you the results you want.


Work on finding more of balance and focus on moderation.


5️⃣ There’s ‘no one-size-fits-ALL’ nutrition program.


The best diet you can have is one that works for YOU and fits with your lifestyle.


Fatloss = one rule = calorie deficit.


A good place to start would be to eat healthy, nutritious foods 80% of the time and allowing yourself to enjoy 20% flexibility.


6️⃣ Guilt and regret are WASTED emotions.


If you overeat or fall off the wagon in any way, the best thing you can do is get over it and move on.


7️⃣ There will be times when you may need to take a break from exercise – that’s OK.


Skip a workout, get the lurgy or take 2 weeks off for holiday – refer to point 6.


You’re in this for LIFE – it matters what you do most of the time, not some of the time.


8️⃣ The MIRROR is more reliable than the scale.


The mirror, your clothes, pictures, measurements, physical performance, recovery time, relationship with food, consistency, mindset, positive habits, quality of sleep, hydration levels, mood.


These are all far more accurate than the scale which will naturally fluctuate daily whether your nutrition is on point on or not.


Weight gain does NOT automatically equal fat gain – read that again.



9️⃣ Put your BEST effort into every workout.


Some days you may feel full of beans, others it may be a struggle.


Either way, adapt but always do your best.


Half assed effort = half assed results.


🔟 Focus on 1 or 2 goals at a time.


Breaking big goals into smaller goals are much more manageable, achievable and in turn create momentum and motivation.


1️⃣1️⃣ Never stop learning.


Knowledge is POWER.


From social media, books, webinars, podcasts – there’s so many ways we can consume more knowledge to help us learn, grow and better ourselves.


1️⃣2️⃣ Make working out a HABIT.


Exercise should be a non-negotiable.


Forget fatloss and think mental health, energy, mood, stronger bones, muscles, joints, reduced risk of heart disease, diabetes, high blood pressure and being around for your kids when they grow up!


1️⃣3️⃣ Being flexible is awesome.


Introducing the ‘World’s Greatest Stretch’.


Fantastic for runners, people with desk jobs, driving jobs and to be honest everyone to prevent pain, help you move better and reduce your risk of injury!


If you can’t get your elbow all the way to the ground (don’t worry many people won’t), watch how to modify at 19 seconds and just get as close as you can.


The more you practice, the more flexible you’ll become.



1️⃣4️⃣ When you need take a break, take a break.


Refer to point 6.


It’ll take you longer to recover from burning out than it will taking a few days off.


1️⃣5️⃣ Opinions are like a**eholes, EVERYONE has one.


Opinions are simply opinions and not facts.


So don’t let someone else’s opinion become your reality!


1️⃣6️⃣ Your attitude and mental outlook can make a HUGE difference.


Don’t get consumed by negativity from yourself or others, see point 15.


Believe that you can.


Know, that you’re always worth it.


And keep focused on the positive and what can go well instead of what can go wrong.


1️⃣7️⃣ Don’t be afraid of weights.


This is the key to shape and sculpt your body.


Want to ‘lose weight and tone up’? – Pick up some weights.

Want to speed up your results? – Pick up some weights.

Want to feel stronger? – Pick up some weights.


Start light and go heavier as you build your strength.


1️⃣8️⃣ Walking is one of the best forms of exercise EVER.


You can do it anywhere, anytime, costs nothing, burns calories, amazing for your mental health and nearly impossible to get hurt.


Aim for a minimum of 8k daily.


1️⃣9️⃣ Track your progress.


I’m amazed at how many people don’t do this.


What gets measured – get managed.


Pictures/measurements every 2 weeks or end of each month are incredibly important for assessing your progress.


You may also track your calorie/protein intake as well as steps and workouts.


Assessing your progress will let you know what’s going well and what’s not so you can adjust accordingly and keep moving forward.


Winging it and hoping for the best will get you the same results you’ve always gotten.


2️⃣Too much ab work is a waste of time (and boring).


Want abs?


Focus on your nutrition and follow points 2, 3, 17 and 18.


2️⃣1️⃣ If life gets busy (and it does), something is ALWAYS better than nothing!


A short workout is better than no workout.


A 5min walk is better than no walk.


Eating one healthy meal is better than no healthy meals.


People get results when they consistently do what they can when they can.


2️⃣2️⃣ NEVER stop challenging yourself!


If it challenges you, it’ll change you.


So there you have it, 22 top tips for fatloss, success & happiness.


I hope you found them helpful.


If you did, please feel free to share them with your friends/family.


And if you’re reading this thinking:

‘That was great Lee but I just don’t know where to start’.


Drop me a message and we can have a chat : )


Lee ‘here to help you succeed’ Donald x



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