In this episode, Lou shares insights from her recent six-week transformation while on holiday in Bali, where she managed to lose 3-4kg despite indulging in daily meals out. Lou emphasises the importance of sticking to basic health principles, such as prioritising sleep, hydration, and strength training, while also incorporating cardio and whole foods into the diet. KEY TAKEAWAYS Prioritise fundamental aspects of health and fitness, such as getting enough sleep (7-8 hours), staying hydrated (at least 4 litres of water daily), and engaging in regular strength training and cardio. Instead of traditional breakfast foods, consider having two main meals a day that are high in protein and whole foods. This approach can help maintain energy levels and support workout recovery. Be cautious of liquid calories from smoothies, juices, and alcoholic beverages, as they can add up quickly and may not keep you full. Opt for water and limit high-calorie drinks. Non-exercise activity thermogenesis (NEAT) plays a crucial role in fat loss. Aim for daily movement through walking, taking stairs, and engaging in activities outside of structured workouts. Having an accountability partner or joining a community can significantly enhance motivation and commitment to fitness goals. Planning and making decisions in advance can help reduce decision fatigue and keep you on track. BEST MOMENTS "If you haven't nailed the basics, don't be stressing about your supplements, your ice baths, all of that sort of stuff." "Start with getting seven to eight hours of sleep every single night and be really consistent with that." "We were aiming for whole foods, probably 90% of the time, not just 80, having two main meals a day." "Liquid calories are a huge, huge, huge amounts of calories in coffee and alcohol." "Accountability, dare I say, is the most important tip of everything I've just covered there." VALUABLE RESOURCES https://linktr.ee/theexerciseengineer lou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/