Do you find yourself wanting to lose 5-10kg every single year and not knowing why you still haven't lost the weight? ⁣

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Chances are the goals you're setting are missing a piece that's stoping them from sticking. ⁣

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All too often we set goals thinking that we're setting them to better ourselves when in reality, we're setting them to prove to ourselves that we will never achieve them. We fail to realise how goal setting can often form part of a self sabotaging loop which continues to keep us stuck. ⁣

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When you set goals with the intention of wanting to create space for you to grow into, to expand, evolve and shift, suddenly the goal becomes less about the goal and rather the person you need to become in order to see that goal become a reality. ⁣

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With weight loss in particular, we fool ourselves into thinking we will be happier or that we will be more liked by others when we see that magical number appear on the scales. What we are actually seeking in that moment is approval from ourselves. Without self acceptance, we will seek anything that fills us up momentarily with food being a default for a lot of us. ⁣

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What else should you factor in when setting a goal that is going to stick in 2024? Listen and learn; too, our sponsor Proteus has a sweet treat to offer, be sure to check them out using links provided. ⁣

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W: https://proteusnutrition.com ⁣

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IG: @proteusnutrition

In this episode, I dive into the intricacies of calculating macros to aid weight management and health enhancement. I underscore the significance of meticulous caloric monitoring, macro comprehension (protein, carbs, fats), and creating a caloric deficit for weight loss. The process entails these steps: 1) Determine Basal Metabolic Rate (BMR) using online calculators that consider factors like age, gender, height, weight, and body fat percentage. 2) Compute Total Daily Energy Expenditure (TDEE) by adjusting BMR for activity level. 3) Forge a caloric deficit by consuming 80% of TDEE calories, typically 15-20% less than TDEE. 4) Set protein intake at 1.5g per kg of body weight for muscle maintenance. 5) Calculate protein calories (grams x 4). 6) Gauge carbohydrate intake based on activity (starting at 2g per kg of body weight). 7) Calculate carb calories (grams x 4). 8) Allocate remaining calories to fat. 9) Calculate fat intake (remaining calories ÷ 9). The host underscores precise food tracking and macro alignment with personal goals. The method aims to simplify understanding caloric needs, creating a sustainable deficit, and prioritizing protein to retain muscle while losing fat.

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In this week’s episode of Real Talk, I wanted to unpack the tangible numbers you need in order to lose not just weight but fat and with these numbers in mind, it should be relatively easy to keep the weight off too. 

I get that weight and fat loss can become overwhelming and consuming. Where do you start when one day carbs are the devil and the next, intermittent fasting is all the rage.

Do you fast and avoid carbs or only avoid carbs after 6 on days that you’re fasting and what do you use for fuel before working out? Do you eat before training or train fasted in which case, do you fast for 16 hours on non training days and eat as ‘normal’ on non fasting days? Where does coffee sit in all of that? Does coffee technically break fasting? 

There is no shortage of mixed messages surrounding fat loss or quick fixes available on the market.

With that in mind, I wanted to highlight what really needs to be focused on in order to achieve fat loss and yes, for the most part, it’s focusing on these 2 numbers and remaining focused on these 2 numbers before getting shiny object syndrome and turning to other methods or sources. 



As always, comment your greatest takeaways and leave your suggestions for future topics. I want to talk about what you want to learn about so leave your ideas on what you would like to learn about next; and be sure to connect with us using the following social media handles.  

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When it comes to moving the needle on your health and fitness, there is no shortage of places you can look to begin. From fad diets to HIIT classes and even intermittent fasting, the industry is nine too helpful on providing clues on where to start.

Given the overwhelm that the abundance of fitness information (though often misinformation) and not to mention marketing, I wanted to break down what you can do that is not only simple, but super tangible too.

Whether your goal is to build strength, lose weight, tone up increase endurance, get leaner or live a long and healthy life; these 3 metrics are all you need to get started and make a tremendous amount of progress across the board with your health and well-being.

Please be sure to connect with us using the social media links provided and let us know what your main takeaways are. 

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In this week’s episode of Real Talk, I get deep into detail on why people struggle to shift the needle on their goals for years (if not decades). ⁣

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This industry sees it time and time again, the whole January 1 New Years Resolutions who promise themselves that they will for sure this time get the results that they set out to achieve last year and the year before and the year before and usually the year before that too. Interestingly, what we also note is an increase in demand people put on themselves appears to accumulate over time too. In year 1, the goal might be to go for a run once a week, that might stick for 1 month before life ultimately takes over and so there goes that goal for that year. Year 2, the goal becomes to run 3 times a week and again, we see that stick for 1-3 months before travel comes up, you have to move house, a family member has to go to hospital and your routine goes out the door. Year 3, the goal is to compete in a 5km run, year 4 the goal is to compete in 10km, year 5 it’s to do a half marathon and year 6, it’s to complete a full marathon. ⁣

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We think that being more of an ass hole towards ourselves is the solution and it simply is not and it shows in our inability to achieve our goals Monday after Monday (that diet didn’t quite start did it?), month after month and year after year. We become increasingly demanding and strict on ourselves only to find ourselves fluctuating between living life in extremes - ‘all’’ looking like a full on diet where everything including joy is removed and extreme jumps in physical activity levels (verging unhealthy increases); and ‘nothing’ where nothing appears as though we have very good intentions though these intentions only seem to exist in the future where everything maybe, might and definitely should happen. ⁣

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There are other common denominators that I’ve encountered in my 15 years in this industry of people who display this tendency of setting of setting resolutions each year. I’m all for setting healthy goals and in a healthy manner though most people fail to realise that the way they set goals not only sets them up for failure, it too sets them up for more criticism, judgement and comparison of themselves. ⁣

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As always, please be sure to connect with us on the social media platforms below and let us know what your greatest takeaways are.  ⁣

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In this week’s episode of real talk we are diving deep with a live training on the mindset shifts you need to make in order to not only shift the body fat but also to keep it off too. 

When I share these insights, I share it having been both myself. Not so long ago, I was nearer to 30% body fat. Now sitting closer to halve that amount, and having kept those 15kg of fat off, I can safely share the invaluable mindset shifts you need to make long term and sustainable change. 

It’s a conversation we don’t discuss enough of - the connection between mental, emotional health and physical health though the connections are profound. 



People often think they lack willpower when in fact, they lack an awareness of their emotional responses to stress, anxiety, fear, confrontation, discomfort. Our habits are repeated behaviours and our behaviours are responses to our thoughts and feelings. Until we address our thoughts and feelings, we stand no chance at long term change including though not limited to weight loss.



Enjoy and let us know what your greatest takeaways are; please be sure to connect with us on the following platforms: 


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It’s all well and good to have a vision board and to want to use it to help you manifest the life of your dreams though I can’t help but feel that life doesn’t quite go according to said vision board because of how we choose to use it. 

If your relationship with your vision board and manifestation process ends at the ‘dreaming’ phase, chances are, you’re not going to move the needle on what you’re looking to create. 

My conversation with Shubhra Venneti who works as an astrologer-Akashic reader and hypnotherapist reveals where people slip up and why. Turns out, a lot it comes down to your relationship with your life and your vision. Much like with weight loss/fat loss, if you’re seeking to lose weight because it sounds good or because you feel you should want that for yourself, then you actions will hold you back because you yourself have a goal that is out of alignment with your true desire. 

True desires can be challenging to ascertain when you live in a fast paced life and you’re left with little time at the start or end of each day to connect with your own thoughts though that could be the most powerful piece of what’s missing to your manifestation method. 

Please be sure to connect with Shubhra below using the following links and enjoy: 

Instagram: @shiftwithshubhra 

Website: www.shubhravenneti.com

Reach out directly via: [email protected]

In this week’s episode, we dive into pertaining to stubborn fat.

It appears to be a topic of conversation lately “Laura, how do I get rid of this stubborn fat from my back/stomach/thighs? It just doesn’t seem to want to shift?!” I get it, fat from my inner thigh moves at a glacial pace and frustration doesn’t even cut it when I consider how many damn squats, deadlifts, lunges etc that I have done over the years and yet it’s still seemingly very comfortable there. 

Does stubborn fat require different treatment to ‘normal’ fat? You’ll have to listen to find out though there are many factors to consider when trying to create body composition change. 



All too often we sense that our problems such as stubborn fat are unique and diving a little deeper, how do we define ‘stubborn’ ? Typically the results we see speak to the consistency in how we live e.g. are you proactively looking after your health Monday - Thursday and ‘slacking off’ Friday, Saturday and Sunday or are you consistent Jan 2 - mid year summer holidays and then terribly inconsistent with diet and exercise for 4-8 weeks every mid year?

To be totally honest, most people are not consistently consistent enough to see the changes they want and there is only so much we can do about genetics. If you’ve always noticed weight or fat to be slower to move from one area than another, that’s not about to change and anyone who tells you otherwise does not understand genetics. 



This is not to say that stubborn fat cannot be lost though there are certain aspects to consider and some of those are outside of your control - best we focus on what you can control; listen to learn what these factors are so that you can start to see the shifts you are seeking! 



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In this week’s episode I speak with, not gonna like she is a bit of a girl crush of mine, Dr Jay Lee Nair who is a renowned sport and performance psychologist in South East Asia. Her niece area is working with perfectionists, and she is the author of the book “Good Sport” - How to Support and talk to Young Athletes Before During and after the Game. ⁣⁣

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It seems odd that until now there hasn’t been an episode on perfectionism and yet it is so super relatable with the Superstars I have a great pleasure and privilege in working with. Often, we see in high achievers, the tendency to want to try and get everything right the first time and in the instances where this doesn’t pan out as perfectly as we had perhaps wanted or intended, we let shit hit the fan almost undoing all our efforts as a means to prove that we will never be perfect. The role of perfectionism playing a part in self sabotaging cycles needs to be talked about more and more. Our hang ups with wanting to get everything ‘right’ and being attached to that outcome leaves us in a fairly binary situation and you know, it’s kind of really hard to be perfect (in case you hadn’t noticed) and that’s why so many of us go through life not being accepting of being imperfect but punishing ourselves for not being perfect. That lends itself to a fairly exhausting life and toxic relationship we develop with ourselves. ⁣⁣

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Dr Jay Lee breaks down the 3 fears all perfectionists have - do you know what they are and can you identify how they may appear in your life? Would love to know what connects and resonates with you. Turns out, there are plenty of powerful ways in which we can leverage perfectionism to our advantage even ‘hacking’ our way to success by using elements of perplexing and puzzling trait. I think what’s important to understand here is that as much as we can logically understand that nothing can be perfect, and as much as we may still suffer even knowing that, the self judgement that there ensues is also something to work through. Another common phrase I hear from the high achieving women I work with is “I KNOW that I should/should not aim for perfection and yet I still do in the following ways…” This highlights the emotion that ought to be connected with in order to make sense of the perfection that may appear in your life as it can have different origin stories for different people; usually applying more logic doesn’t help and this is where a professional can help you get ‘un-stuck’ and create the shifts you are seeking. ⁣⁣

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If you can recall from the episode on procrastination, we know that perfectionism is one of the 5 emotional sources of procrastination so if you can relate to not getting shit done because it needs to be ‘perfect’ all the time, then that’s the next episode you will want to hear. ⁣⁣

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Dr Jay-Lee and myself are planning an event centred around ‘perfectionism’ in August 2023, if you’re interested, please be sure to comment so that we can keep you in the loop. ⁣⁣

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May thanks to Dr Jay-Lee again and please be sure to get a copy of her book and connect with her using the following links: ⁣⁣

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Instagram: @jaylee_nair ⁣⁣

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Linktree: https://linktr.ee/drjaylee

In this weeks’ episode of Real Talk, I speak with psychologist Beata Justkowiak and it feels like a long overdue conversation given how long we have been in similar circles and following each other on social platforms.

I wanted to catch up and speak on the topic of overwhelm after being inspired by one of her Instastories as I felt it captured what a lot of us experience on a regular basis - feeling that our emotional capacity to on the brink of collapse.



It would seem that the faster pace of Singapore with a larger work focus, has, at time, made it challenging especially for those who are from abroad to cope with the intensity of life, often left feeling overwhelmed and as though they are in a constant state of reaction. When we operate from the sympathetic nervous system for prolonged periods, our overwhelm can lead to a sense of feeling burnt out and needing a holiday whilst equally having no desire to plan one. 

Though stress can be helpful and even healthy within reason, understanding what this looks like for each person is critical in keeping an emotional equilibrium of sorts so that you feel you are able to manage normal day to day stress without small blips along the way skyrocketing stress levels. The secret to operating from a state of thriving rather than coping? You will have to listen and find out though Beata’s response was a nice surprise. 

Please be sure to connect with her using the links provided and explore your own emotions and emotional skills using the workbooks kindly provided by Beata herself: 

Enjoy! 


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