Answer Vault

Hunger Management

We’ve been conditioned to fear hunger or see it as something going “wrong.” But the truth is:

👉 Mild hunger is actually a sign that your body is in a calorie deficit which is exactly what needs to happen for weight and fat loss.

So instead of panicking or thinking you’re doing something wrong, try reframing it as:

“This is a signal that my body is tapping into stored energy. This is part of the process.”

That said, there’s a difference between mild, manageable hunger and being ravenous all day.

If you’re constantly starving, something’s off... maybe not enough food, protein, or fiber.

But a little hunger, especially between meals or before bedtime, can be a good sign that your nutrition is working.

When you can sit with it, even just for a little while, you’re building a whole new level of self-trust and body awareness.

I feel hungriest at night, what should I do?

This is super common. A few things to try:

Make sure your last meal is satisfying: include protein, fiber, and fats
Hydrate well in the evening
Try brushing your teeth early to signal to your brain that eating time is over
Create an evening routine (reading, journaling, skincare, etc.) that replaces mindless snacking

My personal favourite that works for me?

I eat about 1 hour before bed.

While it’s generally not recommended to eat so close to sleep, if it’s not a big or heavy meal, that’s totally fine.

It helps me feel more relaxed and prevents me from going to bed feeling hungry—which can actually make sleep harder.

As always, tune into your body. If it’s true physical hunger and it’s affecting your sleep, it’s okay to eat.

Just aim for something balanced and nourishing... rather than reaching for snacks that spike blood sugar and make things worse.

What if I feel like I’m constantly thinking about food?

This usually happens when:

You’re under-eating (especially carbs or calories overall)
You’re bored, stressed, or using food for emotional reasons
You don’t have structure in your meals or routine

Try journaling what you’re feeling (use your Responsive Entry!), build in structure, and make sure your meals are satisfying and well-balanced.

How can I stay full without overeating?

Try these proven hunger-management strategies:

Volume eating: Add low-calorie, high-volume foods like veggies, berries, or broth-based soups
Protein + fiber + fat at every meal... it’s the magic combo for staying full
Chew more slowly and give your body time to register fullness
Don’t drink your calories... liquid meals tend to be less satisfying
Add more “texture” to meals (crunchy veg, chewy protein, etc.) to increase satisfaction

Why am I always hungry, even when I’m eating “clean”?

Even if you’re eating healthy foods, you might not be eating enough total calories, protein, fiber, or healthy fats.

You also might be skipping meals, under-hydrated, or eating in a way that spikes and crashes your blood sugar.

Inside your plan, we focus on structure... not just “clean eating.”

That means:

Eating enough protein with every meal
Including fiber-rich carbs and healthy fats
Not letting yourself go too long without food (unless you’re fasting intentionally)

Nutrition & Meal Planning

Can I still lose weight if I don’t hit my protein exactly?

Yes, you can absolutely still lose weight if you’re not hitting your protein target perfectly every day.

Weight loss ultimately comes down to being in a calorie deficit.

So even if your protein is a little low, if you’re consistently in a deficit, you’ll still see the scale move.

BUT hitting your protein target makes fat loss easier, more effective, and more sustainable. Here’s why:

It helps preserve muscle mass while losing fat (so you look leaner, not just smaller)
It keeps you fuller for longer, which helps with cravings and appetite
It supports recovery from workouts and helps you train harder
It boosts metabolism slightly through the thermic effect of food

You don’t need to hit it perfectly every single day.
Think of your protein goal as a target, not a pass/fail test.

If you’re consistently hitting 80–90% of your target most days, you’re doing great.
If you're under consistently, let your coach know, we’ll help you troubleshoot and offer easy ways to increase it without stress.

What if I don’t feel hungry enough to eat all my meals?

This is more common than you might think especially if your body is adjusting to a new eating structure, higher protein intake, or if you’re coming from a background of irregular or restrictive eating.

First off: you don’t need to force-feed yourself.
But we do want to gently figure out why you’re not feeling hungry and make sure you're still eating enough to support your goals.

What to do if you’re bored of your meal plan?

Even if the meals are tasty and well-balanced, eating the same thing every day will get boring eventually.

1. Switch up ingredients, not the structure.

Keep the framework of your meal (protein + carb + fat + fiber), but swap the components.

Example:
Grilled chicken + rice + avocado + broccoli
⟶ becomes Ground turkey + sweet potato + tahini + spinach

2. Change the seasoning, sauces, or cooking method.

Sometimes all you need is a new flavor profile.

Add different spices (e.g. Cajun, curry, Italian herbs)
Use a new sauce or dressing (look for low-cal or homemade options)
Bake it, pan-sear it, or throw it in the air fryer for a different texture

3. Reframe why you're eating it.

Remember: your meal plan is a tool, not a life sentence. You’re not eating like this forever, you’re eating this way to hit a specific goal and feel a certain way in your body.

Sometimes reminding yourself of your “why” makes the same meal feel a little more purposeful.

How to adjust meals when eating out?

Whether it’s a dinner with friends, a work lunch, or a spontaneous sushi night, you can absolutely enjoy yourself without sabotaging your progress.

When in doubt, follow this simple structure:

Protein – grilled chicken, steak, fish, tofu
Veggies – salad, grilled veg, steamed greens
Smart carbs – rice, potato, sourdough, pasta (watch the portion!)
Healthy fats – avo, oil-based dressings, nuts (easy to overdo, use mindfully)

Pro tip: If there’s no clear protein source, add one. That’s usually what’s missing in restaurant meals.

Don't forget to communicate with your coach... tell us ahead of time, and we’ll help you make a game plan or debrief after.

This isn’t about being perfect. It’s about staying connected, staying aware, and making aligned choices without guilt.

Fitness & Workouts

Is soreness bad? What if I’m too sore to train?

It’s totally normal to feel sore, especially when you’re starting a new program, increasing weights, or trying new movements.

That’s just your muscles adapting and repairing, which is part of how you get stronger.

Some people love the feeling of soreness—it’s motivating.
Others find it uncomfortable and demotivating.
And that’s okay.

Personally, I used to avoid soreness at all costs. But as I’ve gotten more advanced in my training journey, I’ve learned to actually enjoy it, it’s a reminder that I trained hard and challenged myself.

But:

You don’t need to be sore to make progress (as long as you're applying Progressive Overload)
If you’re too sore to move properly, that’s a sign your body needs recovery

If you’re really sore:

You can still move! Go for a light walk or a swim.
Use recovery tools like warm bath, jacuzzi, cold plunges, steam room, sauna etc.
Prioritise sleep, hydration, protein, and stretching to speed up recovery.

If you’re frequently too sore to train, let your coach know. We’ll adjust your volume, intensity, or frequency to help your body adapt without burning out.

Can I swap gym workouts with home workouts (or vice versa)?

Absolutely! You’re not locked into one or the other.

This program is designed to be flexible, because life happens. Travel, schedule changes, energy levels... we get it.

You can swap a gym workout for a home version, or vice versa as long as the intention behind the workout stays the same (for example: lower body focus).

If you need help choosing a home alternative or modifying equipment, just message your coach. We’ll help you adjust it so you’re still hitting the right muscles and getting the same benefit just with what you’ve got.

Pro tip: If you know you’re going to be home more often (or away from your usual setup), let us know in advance—we can update your program to suit that environment so you stay consistent without stress.

Remember: consistency > perfection.

It’s better to get a solid home session in than skip a gym workout entirely.

What to do if I miss a workout?

Follow the “Don’t Miss Two in a Row” rule.

Missing one workout is normal.

Missing two in a row is where habits start to fall apart.

Use this simple mindset:

“Okay, I missed today—but I’m 100% showing up for the next one.”

This helps you stay consistent without needing to be perfect.

If you're consistently missing workouts, there might be something deeper going on timing, intensity, equipment, or even mindset.

Let your coach know, and we’ll help you make adjustments that feel doable and aligned with your life.

How to know if I’m lifting heavy enough?

Lifting weights that are too light won’t challenge your muscles enough to grow or reshape your body.

1. Stay within the muscle-building (hypertrophy) rep range.

For most exercises, you want to train in the 6–12 rep range.

If a weight is so heavy you can only do 3–5 reps, it’s more strength-focused than muscle-building.

If you can do 15+ reps, it’s more endurance-focused and not ideal for body composition goals.

2. You should feel challenged by the last few reps.

The last 2–3 reps of your set should feel tough like an 8 or 9 out of 10 in effort.

If you could easily keep going for 5+ more reps, the weight is too light.

3. Track your progress weekly

If you’re lifting the same weight for the same reps every week without increasing… your body has no reason to change.
You want to gradually increase weights, sets, reps etc. over time (progressive overload).

4. Form first, always.

Your form should stay solid even when the set gets tough.

If your form breaks early in the set, the weight might be too heavy for now and that’s okay. Build up safely.

Lifting should feel challenging but you should never feel sharp pain or joint discomfort.

Muscle burn? Yes. Form falling apart or hurting something? Nope.

Do I need to do cardio to lose weight?

No you do not need to do cardio to lose weight.

Weight loss comes down to being in a calorie deficit, meaning you’re consuming less energy than your body is using. And that can be achieved entirely through nutrition and strength training.

That said, cardio can still be a supportive tool, especially when used intentionally.

Cardio is not required for fat loss.
You could lose weight purely through food choices and resistance training.
Cardio can help create a calorie deficit, especially if you prefer to eat a bit more without slowing progress. It gives you more flexibility.
Too much cardio can increase hunger, fatigue, and stress so we use it wisely.
Low-intensity options like walking or LISS (low-intensity steady state) are usually best during a fat loss phase because they help burn fat without spiking hunger or over-stressing your body.

What's LISS?

One of the most underrated fat loss tools is something super simple:

Low-Intensity Steady State movement (aka LISS).

When done consistently, it can have a massive impact on your fat loss, energy, and even your mood.

LISS = movement done at a low-to-moderate intensity for a longer period of time (usually 30+ mins).
You’re breathing a little heavier, but you could still hold a conversation.

Think: walking, cycling, slow incline treadmill, light stairmaster sessions, swimming, etc.

It’s gentle on your joints, doesn’t spike your hunger, and is super sustainable perfect for fat loss phases.

The more you move, the more calories you burn throughout the day without even trying.

LISS Ideas at Home:

Walking pad while answering emails or watching Netflix
Under-desk pedal while working or on Zoom calls
Stationary home bike while reading, listening to podcasts, or winding down at night
Vacuuming, cleaning, light chores (they count!)
Walk around during calls literally pacing helps

LISS Ideas in the Gym:

Stairmaster at a steady pace
Treadmill walks, especially on an incline
Easy cycling on a stationary bike after your strength session
Rowing at a slow, steady pace (great for posture too)

LISS Outdoors (Bonus: stress relief):

Go for long walks, especially in nature or at the beach
Take a “sunset walk” to wind down after dinner
Listen to music, podcasts, or your favorite playlist while walking
Walking with a friend = mood booster + movement

Fat Loss

Do I need to do cardio to lose weight?

No you do not need to do cardio to lose weight.

That said, cardio can still be a supportive tool, especially when used intentionally.

Cardio is not required for fat loss.
You could lose weight purely through food choices and resistance training.
Cardio can help create a calorie deficit, especially if you prefer to eat a bit more without slowing progress. It gives you more flexibility.
Too much cardio can increase hunger, fatigue, and stress so we use it wisely.
Low-intensity options like walking or LISS (low-intensity steady state) are usually best during a fat loss phase because they help burn fat without spiking hunger or over-stressing your body.

Where does fat burning actually happen?

Your body burns calories in 4 main ways:

Basal Metabolic Rate (BMR) – ~60–70%
The calories your body burns just to stay alive (breathing, organ function, etc.)
Non-Exercise Activity Thermogenesis (NEAT) – ~15–25%
This includes all your daily movement that isn’t formal exercise—walking, fidgeting, cleaning, pacing while on calls, etc.
Exercise Activity (Workouts) – ~5–10%
This is your structured training: lifting, cardio, etc.
Thermic Effect of Food (TEF) – ~5–10%
Calories burned during digestion (especially from protein!)

What's LISS?

One of the most underrated fat loss tools is something super simple:

Low-Intensity Steady State movement (aka LISS).

When done consistently, it can have a massive impact on your fat loss, energy, and even your mood.

LISS = movement done at a low-to-moderate intensity for a longer period of time (usually 30+ mins).
You’re breathing a little heavier, but you could still hold a conversation.

Think: walking, cycling, slow incline treadmill, light stairmaster sessions, swimming, etc.

It’s gentle on your joints, doesn’t spike your hunger, and is super sustainable perfect for fat loss phases.

The more you move, the more calories you burn throughout the day without even trying.

LISS Ideas at Home:

Walking pad while answering emails or watching Netflix
Under-desk pedal while working or on Zoom calls
Stationary home bike while reading, listening to podcasts, or winding down at night
Vacuuming, cleaning, light chores (they count!)
Walk around during calls literally pacing helps

LISS Ideas in the Gym:

Stairmaster at a steady pace
Treadmill walks, especially on an incline
Easy cycling on a stationary bike after your strength session
Rowing at a slow, steady pace (great for posture too)

LISS Outdoors (+ Bonus stress relief):

Go for long walks, especially in nature or at the beach
Take a “sunset walk” to wind down after dinner
Listen to music, podcasts, or your favorite playlist while walking
Walking with a friend = mood booster + movement

So… how much fat is burned through daily movement?

NEAT (your daily movement) can account for up to 25% of your total daily energy expenditure... sometimes even more if you’re highly active.

And most of that movement is fueled by body fat as the primary energy source especially when done at low intensities.

That means you may burn more fat walking 8,000-10,000 steps per day than doing a 45-minute HIIT workout without triggering extra hunger or fatigue.

Answer Vault

Hunger Management

Is being hungry bad?

So instead of panicking or thinking you’re doing something wrong, try reframing it as:

“This is a signal that my body is tapping into stored energy. This is part of the process.”

That said, there’s a difference between mild, manageable hunger and being ravenous all day.

If you’re constantly starving, something’s off... maybe not enough food, protein, or fiber.

But a little hunger, especially between meals or before bedtime, can be a good sign that your nutrition is working.

When you can sit with it, even just for a little while, you’re building a whole new level of self-trust and body awareness.

I feel hungriest at night, what should I do?

This is super common. A few things to try:

Make sure your last meal is satisfying: include protein, fiber, and fats
Hydrate well in the evening
Try brushing your teeth early to signal to your brain that eating time is over
Create an evening routine (reading, journaling, skincare, etc.) that replaces mindless snacking

What if I feel like I’m constantly thinking about food?

This usually happens when:

You’re under-eating (especially carbs or calories overall)
You’re bored, stressed, or using food for emotional reasons
You don’t have structure in your meals or routine

Try journaling what you’re feeling (use your Responsive Entry!), build in structure, and make sure your meals are satisfying and well-balanced.

How can I stay full without overeating?

Try these proven hunger-management strategies:

Volume eating: Add low-calorie, high-volume foods like veggies, berries, or broth-based soups
Protein + fiber + fat at every meal... it’s the magic combo for staying full
Chew more slowly and give your body time to register fullness
Don’t drink your calories... liquid meals tend to be less satisfying
Add more “texture” to meals (crunchy veg, chewy protein, etc.) to increase satisfaction

Why am I always hungry, even when I’m eating “clean”?

Even if you’re eating healthy foods, you might not be eating enough total calories, protein, fiber, or healthy fats.

You also might be skipping meals, under-hydrated, or eating in a way that spikes and crashes your blood sugar.

Inside your plan, we focus on structure... not just “clean eating.”

That means:

Eating enough protein with every meal
Including fiber-rich carbs and healthy fats
Not letting yourself go too long without food (unless you’re fasting intentionally)

Nutrition & Meal Planning

Can I still lose weight if I don’t hit my protein exactly?

Yes, you can absolutely still lose weight if you’re not hitting your protein target perfectly every day.

Weight loss ultimately comes down to being in a calorie deficit.

So even if your protein is a little low, if you’re consistently in a deficit, you’ll still see the scale move.

BUT hitting your protein target makes fat loss easier, more effective, and more sustainable. Here’s why:

It helps preserve muscle mass while losing fat (so you look leaner, not just smaller)
It keeps you fuller for longer, which helps with cravings and appetite
It supports recovery from workouts and helps you train harder
It boosts metabolism slightly through the thermic effect of food

You don’t need to hit it perfectly every single day.
Think of your protein goal as a target, not a pass/fail test.

If you’re consistently hitting 80–90% of your target most days, you’re doing great.
If you're under consistently, let your coach know, we’ll help you troubleshoot and offer easy ways to increase it without stress.

What if I don’t feel hungry enough to eat all my meals?

First off: you don’t need to force-feed yourself.
But we do want to gently figure out why you’re not feeling hungry and make sure you're still eating enough to support your goals.

What to do if you’re bored of your meal plan?

Even if the meals are tasty and well-balanced, eating the same thing every day will get boring eventually.

1. Switch up ingredients, not the structure.

Keep the framework of your meal (protein + carb + fat + fiber), but swap the components.

Example:
Grilled chicken + rice + avocado + broccoli
⟶ becomes Ground turkey + sweet potato + tahini + spinach

2. Change the seasoning, sauces, or cooking method.

Sometimes all you need is a new flavor profile.

Add different spices (e.g. Cajun, curry, Italian herbs)
Use a new sauce or dressing (look for low-cal or homemade options)
Bake it, pan-sear it, or throw it in the air fryer for a different texture

3. Reframe why you're eating it.

Remember: your meal plan is a tool, not a life sentence. You’re not eating like this forever, you’re eating this way to hit a specific goal and feel a certain way in your body.

Sometimes reminding yourself of your “why” makes the same meal feel a little more purposeful.

How to adjust meals when eating out?

Whether it’s a dinner with friends, a work lunch, or a spontaneous sushi night, you can absolutely enjoy yourself without sabotaging your progress.

When in doubt, follow this simple structure:

Protein – grilled chicken, steak, fish, tofu
Veggies – salad, grilled veg, steamed greens
Smart carbs – rice, potato, sourdough, pasta (watch the portion!)
Healthy fats – avo, oil-based dressings, nuts (easy to overdo, use mindfully)

Pro tip: If there’s no clear protein source, add one. That’s usually what’s missing in restaurant meals.

Don't forget to communicate with your coach... tell us ahead of time, and we’ll help you make a game plan or debrief after.

This isn’t about being perfect. It’s about staying connected, staying aware, and making aligned choices without guilt.

Fitness & Workouts

Is soreness bad? What if I’m too sore to train?

It’s totally normal to feel sore, especially when you’re starting a new program, increasing weights, or trying new movements.

That’s just your muscles adapting and repairing, which is part of how you get stronger.

Some people love the feeling of soreness—it’s motivating.
Others find it uncomfortable and demotivating.
And that’s okay.

But:

You don’t need to be sore to make progress (as long as you're applying Progressive Overload)
If you’re too sore to move properly, that’s a sign your body needs recovery

If you’re really sore:

You can still move! Go for a light walk or a swim.
Use recovery tools like warm bath, jacuzzi, cold plunges, steam room, sauna etc.
Prioritise sleep, hydration, protein, and stretching to speed up recovery.

If you’re frequently too sore to train, let your coach know. We’ll adjust your volume, intensity, or frequency to help your body adapt without burning out.

Can I swap gym workouts with home workouts (or vice versa)?

Absolutely! You’re not locked into one or the other.

This program is designed to be flexible, because life happens. Travel, schedule changes, energy levels... we get it.

You can swap a gym workout for a home version, or vice versa as long as the intention behind the workout stays the same (for example: lower body focus).

Remember: consistency > perfection.

It’s better to get a solid home session in than skip a gym workout entirely.

What to do if I miss a workout?

Follow the “Don’t Miss Two in a Row” rule.

Missing one workout is normal.

Missing two in a row is where habits start to fall apart.

Use this simple mindset:

“Okay, I missed today—but I’m 100% showing up for the next one.”

This helps you stay consistent without needing to be perfect.

If you're consistently missing workouts, there might be something deeper going on timing, intensity, equipment, or even mindset.

Let your coach know, and we’ll help you make adjustments that feel doable and aligned with your life.

How to know if I’m lifting heavy enough?

Lifting weights that are too light won’t challenge your muscles enough to grow or reshape your body.

1. Stay within the muscle-building (hypertrophy) rep range.

2. You should feel challenged by the last few reps.

The last 2–3 reps of your set should feel tough like an 8 or 9 out of 10 in effort.

If you could easily keep going for 5+ more reps, the weight is too light.

3. Track your progress weekly

4. Form first, always.

Your form should stay solid even when the set gets tough.

If your form breaks early in the set, the weight might be too heavy for now and that’s okay. Build up safely.

Lifting should feel challenging but you should never feel sharp pain or joint discomfort.

Muscle burn? Yes. Form falling apart or hurting something? Nope.

Do I need to do cardio to lose weight?

No you do not need to do cardio to lose weight.

That said, cardio can still be a supportive tool, especially when used intentionally.

Cardio is not required for fat loss.
You could lose weight purely through food choices and resistance training.
Cardio can help create a calorie deficit, especially if you prefer to eat a bit more without slowing progress. It gives you more flexibility.
Too much cardio can increase hunger, fatigue, and stress so we use it wisely.
Low-intensity options like walking or LISS (low-intensity steady state) are usually best during a fat loss phase because they help burn fat without spiking hunger or over-stressing your body.

What's LISS?

One of the most underrated fat loss tools is something super simple:

Low-Intensity Steady State movement (aka LISS).

When done consistently, it can have a massive impact on your fat loss, energy, and even your mood.

LISS = movement done at a low-to-moderate intensity for a longer period of time (usually 30+ mins).
You’re breathing a little heavier, but you could still hold a conversation.

Think: walking, cycling, slow incline treadmill, light stairmaster sessions, swimming, etc.

It’s gentle on your joints, doesn’t spike your hunger, and is super sustainable perfect for fat loss phases.

The more you move, the more calories you burn throughout the day without even trying.

LISS Ideas at Home:

Walking pad while answering emails or watching Netflix
Under-desk pedal while working or on Zoom calls
Stationary home bike while reading, listening to podcasts, or winding down at night
Vacuuming, cleaning, light chores (they count!)
Walk around during calls literally pacing helps

LISS Ideas in the Gym:

Stairmaster at a steady pace
Treadmill walks, especially on an incline
Easy cycling on a stationary bike after your strength session
Rowing at a slow, steady pace (great for posture too)

LISS Outdoors (Bonus: stress relief):

Go for long walks, especially in nature or at the beach
Take a “sunset walk” to wind down after dinner
Listen to music, podcasts, or your favorite playlist while walking
Walking with a friend = mood booster + movement

Fat Loss

Do I need to do cardio to lose weight?

No you do not need to do cardio to lose weight.

That said, cardio can still be a supportive tool, especially when used intentionally.

Cardio is not required for fat loss.
You could lose weight purely through food choices and resistance training.
Cardio can help create a calorie deficit, especially if you prefer to eat a bit more without slowing progress. It gives you more flexibility.
Too much cardio can increase hunger, fatigue, and stress so we use it wisely.
Low-intensity options like walking or LISS (low-intensity steady state) are usually best during a fat loss phase because they help burn fat without spiking hunger or over-stressing your body.

Where does fat burning actually happen?

Your body burns calories in 4 main ways:

Basal Metabolic Rate (BMR) – ~60–70%
The calories your body burns just to stay alive (breathing, organ function, etc.)
Non-Exercise Activity Thermogenesis (NEAT) – ~15–25%
This includes all your daily movement that isn’t formal exercise—walking, fidgeting, cleaning, pacing while on calls, etc.
Exercise Activity (Workouts) – ~5–10%
This is your structured training: lifting, cardio, etc.
Thermic Effect of Food (TEF) – ~5–10%
Calories burned during digestion (especially from protein!)

What's LISS?

One of the most underrated fat loss tools is something super simple:

Low-Intensity Steady State movement (aka LISS).

When done consistently, it can have a massive impact on your fat loss, energy, and even your mood.

LISS = movement done at a low-to-moderate intensity for a longer period of time (usually 30+ mins).
You’re breathing a little heavier, but you could still hold a conversation.

Think: walking, cycling, slow incline treadmill, light stairmaster sessions, swimming, etc.

It’s gentle on your joints, doesn’t spike your hunger, and is super sustainable perfect for fat loss phases.

The more you move, the more calories you burn throughout the day without even trying.

LISS Ideas at Home:

Walking pad while answering emails or watching Netflix
Under-desk pedal while working or on Zoom calls
Stationary home bike while reading, listening to podcasts, or winding down at night
Vacuuming, cleaning, light chores (they count!)
Walk around during calls literally pacing helps

LISS Ideas in the Gym:

Stairmaster at a steady pace
Treadmill walks, especially on an incline
Easy cycling on a stationary bike after your strength session
Rowing at a slow, steady pace (great for posture too)

LISS Outdoors (+ Bonus stress relief):

Go for long walks, especially in nature or at the beach
Take a “sunset walk” to wind down after dinner
Listen to music, podcasts, or your favorite playlist while walking
Walking with a friend = mood booster + movement

So… how much fat is burned through daily movement?

That means you may burn more fat walking 8,000-10,000 steps per day than doing a 45-minute HIIT workout without triggering extra hunger or fatigue.

MAIN

CORE MODULES

Answer Vault

Hunger Management

Nutrition & Meal Planning

Fitness & Workouts

LISS Ideas at Home:

LISS Ideas in the Gym:

LISS Outdoors (Bonus: stress relief):

Fat Loss

Answer Vault

Hunger Management

Nutrition & Meal Planning

Fitness & Workouts

LISS Ideas at Home:

LISS Ideas in the Gym:

LISS Outdoors (Bonus: stress relief):

Fat Loss

MAIN

CORE MODULES