Lemon drink or herbal tea to start your day with

Sleep before 10pm & 7 hours +

4 cups of green & colourful vegetables daily

Keep hydrated, 2-3L water daily, avoid juice, fizzy, diet & max 1-2 coffee’s daily before 4pm, occasional alcohol intake.

Cut out the refined sugar and white floured products

Portion control; main meal 2 fist sizes (protein & complex carbohydrates), snack meal 1 fist size (mix), as much vegetables

3 servings of essential fats daily; ¼ cup nuts, seeds, avocado, 1 tbsp. olive oil or flaxseed oil or 150g oily fish (only 3 servings week of the fish)

Eat foods high in antioxidants daily; chia seeds, walnuts, berries, eggs, vegetables, brazil nuts

Read labels & compare per 100g, no more than; protein 30g, fats 15g, saturated fat 3g, carbohydrates 60g, sugar 10g & sodium 500mg

10,000 steps daily, ensure atleast 2-3 weight bearing sessions a week, include a stress-relief plan daily with atleast 10 deep breathes.

Taking Metagenics; Omega 3 (EPA/DHA), Probiotics

Body Fat under 30% | Hydration 45-60% | Visceral Fat Levels 1-7 | Waist - women under 80cm, men under 90cm (smallest part)