Ok, It’s Time For The Chrissy Calories To Go & Get F’d!!!

Ok, It’s Time For The Chrissy Calories To Go & Get F’d!!!

500_f_18530792_uffgjg1oif9z0zz9pwxs3qg8qi1l5fhp** Seriously **

Please excuse my language, but I’m feeling pretty motivated today.

I’ve had time to rest and reflect.

And now it’s time to reset!

Sure, I went off the rails slightly, eating and drinking my way to wasteline hell!

But today’s redemption day.

Here’s my plan …

I’m sitting here loading up on caffeine, in the middle of a 16 hour food fast, preparing to head to the gym to wage war on my abs and anywhere else that’s looking shabby after the weekend’s shenanigans.

Kaliesha and I a test driving our newest nutrition coaching systems that we’re rolling out in the upcoming 30 Day Detox Program that launches this January.

It’s Tuesday today.

Monday would have been a better start, but for whatever reason, it didn’t happen for me.

But today’s the day … for real.

No more excuses!


To be honest, I feel pretty average. Too much alcohol and chocolate!

Way too much.

And not enough exercise. Plus, a few too many broken promises!

My eyes even played tricks on me this morning. When I looked in the mirror I definitely looked a little softer around the edges.

It seriously looked like my abs were hiding!

Ok, ok, I’m smart enough to know that it takes a little longer than 5 days to lose muscle and gain fat.

What does happen after binging on chocolate, ice cream, cake, plus the added beer, wine, champagne and a little whisky?

Basically all the crazy crap??

Although it usually takes a little longer to actually enlarge your fat cells, or lose muscle mass, your body will store more subcutaneous fluid after a sugar or alcohol binge.

Basically that means more water under your skin.

It pools up on the surface making you look really bloated and, well, fatter! (or less lean for the easily offended)

It’s a metabolic response to the larger than usual amount of glycogen i’ve poured into my body over the past five or six days …

Damn you Woolworths and your half price Guylian and Lindt chocolate boxes … damn you straight to hell!!

**Quick News Flash**

Is it just me, or has anyone else noticed that over Christmas all the major supermarkets seem to discount chocolate and jack up the price of healthy fruit?

Seriously, it’s like the universe wants us all to get fat!

But all is not lost my friends … you can actually get rid of the ab destroying, flat tummy enemy. You can, quite quickly, destroy Mr Bloat!

Better still, with a few tweaks to what you eat, if you act fast enough, you can stop any fat from coming after your Chrissy craziness completely!

But NOW is the time to act.

You must get started tweaking your diet asap.

Which brings me here now, to About Life in Crows Nest, writing you this letter of motivation.

Before I step into the gym to begin the process of re-booting my metabolism and hopefully reversing the damage I caused by my addictive nature, I’ve made a few extremely important changes to my nutrition to help combat my weekend.

Now I freakin love food and wine, so if I can do it, then you can too!

Together we can climb rung-by-rung back onto the wagon and sort ourselves out, before any real damage is done.

As I mentioned earlier, my team and I are embarking on our annual 30 Day Detox. Kaliesha, Rad and my team are getting started early because hey, no one wants to train with a fat trainer … right?

But there’s actually another ulterior motive for the headstart.

This year we have some absolutely awesome upgrades to the program that I’m very excited to roll out.

This is the first year that we’re running the detox with something extra special for the nutrition component.

Instead of our regular weight loss diet Kaliesha has put together three different nutrition packs.

  1. Rapid fat loss – using the deficit day diet system
  2. Maximum muscle gain – using an advanced protein synthesis diet
  3. Essential injury management – using revolutionary anti inflammatory nutrition hacks

So no matter what your long term goals, this program is the ultimate pathway to get you kicking them in just 30 days.

So what’s the detox you ask?

No big secret …

I’m happy to share it with you.

It’s really very simple.

If you stick to these 10 simple and easily achievable daily goals you can expect to feel absolutely fantastic. The program has helped us in the following ways:

  • Helped us lose heaps of body fat
  • Helped us get much better sleep
  • Increased our happiness and motivation
  • Improve our energy, vitality and sex drive
  • Reduce the amount of times my team and I get sick
  • Has made us all look and feel much more confident

It’s not rocket science.

All those things are known side effects to living healthy. But for one reason or another, we often fail to follow through with our health goals each year.

But I promise you this will work.

We’ve used this simple lifestyle intervention in my family for years and now we’re implementing it now as an integral part of our intro program at Unity Gym to give new members a super healthy and rewarding welcome to the community.

I’m not usually much of an advocate for detoxes and diets, because most of the time they stipulate that the health intervention is only short-term or temporary.

In-which case, people generally become super strict or totally starve themselves and find it near impossible to stick to the program. Or worse, they torture themselves so much that their intense cravings cause a huge blowout once the program ends.

Either way, this scenario usually ends in a weight or health rebound and people who try diets or detoxes usually always regain any weight they lose and more!

No one wins, except the people peddling or selling the diet/detox products …

So for this “detox” I’ve kept it really simple … a reduction in some of the things that aren’t good for you, and an increase in the things that are.

No magic potions, no fad food groups and no off-the-shelf products that you must take to adhere to the program.

Of course if you do want to take it to the next level, and there’s always a next level, just like there’s bound to be some over achievers in the group, then you can join us at Unity Gym when we run the detox with our new members!

I’ve included the brand new nutrition plans and the exact same nutritional supplement plan Richard, Rad, Kaliesha and myself use everyday to stay ultra fit and healthy.

But don’t stress if you can’t make it folks, there’s nothing wrong with just sticking to these basic 10 principles.

You will still look and feel fantastic!

The goal is simple; for the next 30 days:

  1. Plan your success by setting big goals and writing them down
  2. Surround yourself with motivated, health conscious people
  3. Improve hydration by having 8 glasses of water per day
  4. Eliminate processed meat and fast food like McDonalds
  5. Limit junk food and sugary treats to one cheat meal per week
  6. Start the day by eating a high protein breakfast every morning
  7. Move more by committing to five 60 minute workouts per week
  8. Reprogram your mind to think positive with meditation and affirmations
  9. Plan and prepare your weeks meals well ahead of time
  10. Reduce alcohol and limit to 2 standard drinks if you drink

So what does that mean exactly?

Don’t worry, read on and I’ll explain each goal in more detail below.

Plan your success by setting big goals and writing them down
Everyone knows that having clearly defined goals is essential to success in everything. Especially your health. Yet so few people actually take the time to write them down.

Remember, a goal unwritten is just a dream!

Over the next few weeks, make some you time to reflect on your own personal values and what you want to achieve in life. Think of things like relationships, career, money, travel, family and off course health.

If you start by writing down what you actually value in each of these areas then it’s much easier to set goals.


Surround yourself with motivated, health conscious people
pa_9286-copy-1024x683There’s a saying among my business circle, your network equals your net worth. I believe this to be true. The people you hang around with had better be the type of people who live your dream lifestyle or you might need to find some new friends.

The network equals networth principle is also true regarding your health.

Fact, if you have obese, or unhealthy friends then you are three (3) times more likely to become unhealthy or obese yourself!

So when you consider your health and fitness goals for this year, then also start to consider who you’ll be achieving them with.

Some of you might be thinking that this sounds a little shallow. What about the friends I’d be leaving behind.

Trust me, it’s serves them little to contribute to the destructive lifestyle you have all chosen to share. Why not step outside the circle and become a leader … set a new example and eventually the people you value will be so inspired they will follow.

Folks, this is essential!

Because when it comes to achieving amazing body transformations, your herd equals your health!

Improve hydration by having 8 glasses of water per day
Ok this one is extremely obvious but so many people fall short. Goal number 3 of the ‘Live 30 Days Clean’ detox is to increase your body’s hydration so it can actually cleanse by drinking 8 glasses of filtered water per day.

Here’s the thing, everything comes undone without hydration. Here’s a short list of the things that will be severely compromised without enough water:

  • Skin
  • Energy
  • Detoxification
  • Organ function
  • Immune system
  • Overall cellular health

Just to name a few …

Pro-tip … because your body can only absorb about 250ml at any one time. So separate the glasses throughout the day to ensure you don’t just increase trips to the bathroom!


Eliminate processed meats and fast food like McDonalds
A collection of cold meats, bologna, and vienna sausages on a wooden board on an isolated white studio backgroundThe 4th goal for the ‘Live 30 Days Clean’ detox is to eliminate junk food and fast foods such as McDonalds, KFC, Burger King, Pizza Hut, Domino’s, all deep fried foods like Fish & Chips, Tex Mex, Kebabs, Guzman & Gomez, Subway or typical food court foods etc completely.


Because all of these restaurants must do extremely nasty things to your meat to increase the shelf life so that they can transport the ingredients for their hamburgers and pizzas all over the country without wasting food.

The verdict is out guys, and it’s no bullshit … processed meat dramatically increases your chances of getting cancer. Especially bowel or breast cancer!

Don’t stick your head in the sand and play dumb.

Your life literally depends on it!

Limit junk food and sugary treats to one cheat meal per week

The 5th goal for the detox is to limit any dessert or savoury food to a maximum of once per week.

At Unity Gym we call it a cheat meal. Here’s the cheat meal rule, it MUST be consumed in one sitting. I.e. if you purchase a snack, dessert or treat that can’t be consumed all at once, then you MUST discard the remaining contents after the initial sitting.

That’s right, the rest goes in the bin for Oscar the grouch!

Why waste food (junk) you say?

Because your will power cannot be trusted. Sorry folks, it’s just the truth!


smoothie-banana-cacao-hi-resStart the day by eating a high protein breakfast every morning
Supercharge your energy and metabolism by starting the day with a high protein breakfast.

Protein is essential for maintaining muscle throughout your life and muscle is essential for a healthy metabolism.

Without dietary protein consumed throughout the day you are certain to waste away!

What’s worse, muscle wastage contributes to most degenerative diseases including diabetes, osteoporosis and heart disease and is directly linked to morbidity due to increased frailty as you age.

Fact, if you’re not eating enough protein, then you are losing muscle tissue.

If you’re on a budget or time poor in the morning, no problems … then we recommend having a liquid breakfast.

Liquid smoothies are also useful if you’re not used to eating a heavy breakfast first thing in the morning.

If you’re not sure how to make a good smoothie then you can subscribe to the Unity Gym Youtube Channelfor amazing ‘Super Smoothie’ recipes.

Pro tip … this is how all our personal trainers start their day!


pa_7533-copy-1024x683Move more by committing to five 60 minute workouts per week
Exercise 5 days per week, preferably Monday to Friday.

Of course you can exercise over the weekend too but if you do, we suggest keeping the intensity low.

Honestly guys we prefer to and recommend using the weekend to rest and recover.

Folks here’s the deal, all the leading research on weight loss suggests that you need to exercise five days per week.

You must start to think about exercise as more than just fat loss therapy.

Every day that you spend sitting in your chair causes harmful adaptations (changes) to your blood lipids, cholesterol and the joints in your body.

Sitting, without counter measured exercise, is the leading cause of back pain to date!

Here’s my rhyme to help you remember, If you sit for a day, then you have to include time to play!

Err … by play I mean hit the gym of course!

Reprogram your mind to think positive with meditation and affirmations
Many of the world’s most successful people attribute much of their success to daily meditation and affirmations.

Ok, I’ll level with you; initially I was a sceptic.

I thought affirmations were a load of airy-fairy crap. And who has time for meditation, right?

Well, here’s the thing, since working with some of the world’s leading business and sporting coaches I’ve learned that they really do work.

Plus, I’ve also learned that you don’t need to meditate for hours on end to reap the benefits of this powerful ancient art.

Rad and I now use 10 minutes of positive affirmations and 5 to 10 minutes of simple meditation as part of our daily rituals and we have experienced life changing results!

There are a few very simple, time effective lifestyle hacks we use in our 30 Day Detox Program to hack into the power of meditation with our clients.

What we see is nothing less than incredible!


hot and sour curry with tamarind sauce, fish and vegetables, boiled egg in lunch box,Thai style food

Plan and prepare your weeks meals well ahead of time
In our modern fast paced lives it’s almost impossible to eat healthy unless you plan ahead.

We suggest prioritising meal prep every Sunday so that you know ahead of time exactly what you’re eating every day for the week ahead.

Here’s the thing folks, every decision you make throughout the day fatigues your willpower muscles a little.

Have you ever noticed that you tend to say Fcuk it more often at night than in the morning?

This is no secret, and you’re not alone.

Research conducted right here in Sydney has proven that your will power slowly depletes over the day, making it harder and harder to stick to your plan.

By the time the evening comes, you are likely to be completely exhausted and will often find it extremely hard to say NO to fast food, chocolate, or what ever else is put in front of you.

Remember, if you fail to plan, then plan to fail!


reduce-alcoholReduce alcohol and limit to 2 standard drinks if you drink
WARNING: I’ve saved the best till last …

This will be especially scary if you’re programmed to reach for the bottle as your therapy after a stressful day.

Trust me, i’ve been there myself!

But to detox your body you MUST eliminate alcohol consumption Sunday’s through to Thursday’s.

And if you must drink over the weekend on Friday and Saturday consume no more than 2 standard drinks per day.

Let me explain why …

Alcohol is like ‘Secret Calories’. Meaning alcohol is an exceptionally dangerous fuel source.

When you drink, you don’t have the same hormonal responses in the body like when you eat food. You don’t feel satisfied and, although you’ve consumed heaps of energy, you still feel hungry.

This leads to massive caloric surplus!

What’s worse, research has proven that we tend to hit the fu@k-it button when under the influence, leading to even more food. This is a big reason why we gain weight.

Here’s a quick science lesson for the big drinkers among us.

Alcohol is not changed in digestion and goes straight to your liver. In your liver, enzymes convert alcohol to acetaldehyde, which is a toxic chemical responsible for damage to all of the major organs including your liver, heart and eyes.

In small amounts (approx. 2 standard drinks) your body can metabolize acetaldehyde to acetate. Acetate is used as energy and is mostly stored as fat, or secreted as carbon dioxide and water (resulting in lots of trips to the bathroom).

But when you consume more than two standard drinks, alcohol overwhelms the liver and is not metabolised properly. Acetaldehyde is not metabolised and remains in the liver, attacking vital organs, especially the heart, eyes and of course, your liver!

Now here’s the bad news …

It takes five to seven days to breakdown and remove large quantities of acetaldehyde. If you drink large amounts of alcohol more than once per week, (i.e. Friday, Saturday) your body is in a state of constant detoxification. This results in suppressed immune system; poor sleep quality and eventually a breakdown of your health.

Ouch … you might want to rethink your drinking habits!

Pro tip … you’re not actually addicted to alcohol. If we dive deeper, much deeper, you’re addicted to dopamine. Dopamine is the reward hormone and it’s very, very addictive.

Alcohol, and other drugs just hijack the dopamine receptors and trigger HUGE dopamine hits.

To help beat alcohol addiction, you MUST find a new, reward.

When I was overcoming recreational drug and alcohol addiction back in my late 20’s I started exercising heavily. I started bodybuilding and also went back to my youth boxing hobby. These new activities provided my dopamine hit everyday, so essentially, I just traded one addiction, for another.

But the new addiction provided a career path and a healthier mind and body!

Nowadays, it’s my business that provides me my dopamine. I’ve trained my brain to accept smaller, but much more rewarding doses of dopamine.

I guess you could say writing this article is making me high!

So what’s next for you now?

Throughout this article I’ve mentioned that we actually have a 30 Day Detox Program that we run every year right here at dopamine central (aka Unity Gym North Sydney).

It’s by far our most successful, short term lifestyle intervention I’ve ever been involved in.

In the past people have averaged about 5 kilograms of fat loss over the duration of the program.

Plus, most people become motivated to stay on and complete our lifestyle transformation. In the process, kicking destructive habits, forming new healthy ones, and in some cases, losing up to 25 kilograms whilst gaining essential muscle mass at the same time.

True story!

The program ticks all the boxes discussed in this article, plus gives you access to 5 supervised exercise session per week with our incredible personal training team and includes the most up-to-date nutrition systems for rapid fat loss, lean muscle gain and a brand new nutrition pack for anti-inflammation, injury management.

But most importantly, it will put you in amongst a new herd of health conscious people who are all doing exactly what you need to do to support your journey, which is quite literally priceless!

If this is something you’re interested in then we should talk.

Call myself or my business partner Rad on (02) 9922 6161 or shoot us an email to rad@unitygym.com.

Places are strictly limited and we run two courses starting in January.

Early bird price runs out on Tuesday January 3rd, 2017.

If you’re interested then click here to join now!