You’re training hard. You’re eating clean. You’re doing more than ever…So why are your results slowing down?

In Part 3 of this series, we break down one of the biggest mistakes people make when they hit a plateau: doing more instead of recovering better We dive into overtraining, metabolic adaptation, crash dieting, decision fatigue, stress overload and why your lifestyle might be sabotaging your progress more than your calories are!

[0:03] Why “doing more” backfires

[1:23] The problem with too much training volume

[4:18] Strategic refeeds & performance signals

[8:21] Decision fatigue & why willpower runs out

[13:55] Sleep, stress & knowing when to pull back

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In part 2 of this series, Josh & Liam dive into the internal reasons you can be “doing everything right” but still not seeing results! Covering blood work, hormones, nutrition quality, sleep, alcohol, stress, insulin sensitivity, and simple habits that move the needle fast.

[0:03] Blood work + fatigue

[0:55] Big 3 wreckers

[2:27] Insulin resistance

[6:10] Stress kills progress

[13:01] Walks + zone 2

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Episode 1 of our 4 part series breaks down why you can be training hard and “eating well” but still feel stuck. We unpack the real culprit (poor tracking, missed basics, the wrong timing) and what to fix first before you blame your metabolism!

[0:03] Series intro: “doing everything right”

[1:19] Negligence + data doesn’t lie

[3:16] Run one “perfect week” test

[6:16] Diet fatigue + smarter calorie strategy

[9:12] “Not ready to diet” discussion

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In this episode, Josh and Liam break down how to handle a calorie blowout without guilt or panic. They cover why blowouts happen, how to plan for them, what’s actually going on physiologically, and how to get back on track both mentally and physically. A practical real world guide for enjoying social events while still making progress!

[0:00] What a calorie blowout really is

[1:40] Planning ahead to minimise damage

[4:00] Smart strategies before big meals

[7:30] Supplements and digestion tips

[11:30] The psychology of guilt, shame, and moving on

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Josh and Liam unpack how they coach, how they onboard clients, and why the right plan depends on the person. They cover blood work led coaching, structured fat loss, and practical cardio guidelines to improve performance and results.

[0:00] Coaching styles overview

[1:50] Liam’s focus areas

[2:51] Bloods first onboarding

[5:10] Josh’s fat loss approach

[19:30] Cardio essentials

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Josh and Liam dive into how your environment quietly drives your habits. From unconscious behaviors and childhood cues to friend groups, convenience traps, and accountability. Learn how to redesign your surroundings, lead your circle, and actually stick to the standards that get results.

[0:00] Environment → behavior

[1:46] Conscious vs. unconscious habits

[6:50] Upbringing cues: food, alcohol, sleep

[9:00] Social contagion & convenience traps

[15:24] Coaching, accountability & ownership

Lose 4kg in 6 weeks below
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Josh and Liam break down why resolutions implode by mid-January and how to fix it: stop adding without subtracting, set realistic minimum standards, plan in quarters, and learn to say no so your habits actually stick.

 [0:00] Resolutions flop: why

 [1:06] Life hits: back to work

 [2:54] Add less, subtract more

 [7:06] Plan by quarters (Q1)

 [9:26] Minimum standards that stick

Lose 4kg In 6 weeks below
https://9nx6osmv1lz.typeform.com/AFNcoaching

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Josh and Liam break down what it really takes to drop 4 kilos in 6 weeks, beyond calories and training. They dive into environment, habits, sleep, and social pressure, showing you how to live like someone who’s already hit their goal.

[0:00] The real secret to losing 4kg

[1:40] Environment shapes behavior

[4:00] Skipping nights out guilt-free

[7:00] Small habits, big results

[11:00] Never miss twice rule

Lose 4kg In 6 Weeks Below
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Stop trying to sweat the fat off. We break down how to train for a 4-kg drop in 6 weeks: keep your resistance plan the same, push hard sets, lower junk volume, and track real progress so you hold muscle while the fat goes. Simple rules, no bs workouts!

[0:00] Fat loss training myths

[1:00] Same program, higher intent

[2:30] Minimum effective dose (low volume, hard sets)

[5:00] Track lifts & train near failure

[10:40] Rep ranges, weekly progression & wrap

Lose 4kg In 6 weeks below!

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Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that don’t wreck your training, explain why carbs around workouts matter, and cover the micronutrient and food-volume basics that keep you full and consistent through silly season. Simple rules, real results!

[0:00] Eating to drop 4kg in 6 weeks

[0:52] How to calculate your calorie deficit

[2:09] Setting protein, carbs, and fats that actually work

[6:49] Micronutrients, food volume, and staying full

[13:56] Losing the last few kilos & wrapping up the fat-loss framework

Make sure you're following us on YouTube and Instagram!

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