32 things at 33 🎈

1. People think success is lots of money, achievements and awards. Its not. Its getting up everyday excited & inspired.
   

2. Have more fun. Its free. If you look back on your life and can say you had a lot of fun, you’ve had a good life.
   

3. One of the greatest gifts you can give is to make people feel special & it’s really easy: show genuine interest in them.
   

4. You get back what you put out - smile more and you’ll have more to smile about.
   

5. Surround yourself with people who inspire you. That doesn’t have to be geographically. Many of the most impactful people in my life I rarely see.
   

6. Spend big on experiences & little on things. Experiences last longer.
   

7. Your diet is more than just the food you eat. It’s the information you take in, it’s the people you listen to, it’s what you fill your brain with every day. Make sure you’re intentional with it.
   

8. ‘The energy you put into things you can’t control is taken from the energy you could put into what you can control’ - Most things you worry never happen.
   

9. The easiest way I have ever found to lose fat & maintain it without tracking calories is using the 3:1 method.
   

10. This year’s favourite meal: Rosa’s thai - Pad see ew tofu with extra chicken. You are welcome.
    

    
    

11. London is the greatest city in the world*. I am in love.
    *In the summer, it’s Cape Town in the winter.
    

12. Most people do not need to worry about insulin, glucose spikes or cortisol. You’re focusing on the wrong things. Focus on being active & fuelling yourself with healthy nutritious food. The rest will take care of itself.
    

13. Holding grudges only hurts you. Choosing to want the best for everyone will improve your life immeasurably.
    

14. A rising tide floats all ships. Winning together is sweeter & losing together is easier. Have a team (AFM vibes).
    

15. Give without expectation. Reciprocation is powerful.
    

16. Reminder: Fitness is more important than body fat when it comes to health. In fact, it’s not even close and yet most people put all their focus on their diet & think they are wasting their time in the gym if they are not losing fat.
    

17. Show a genuine interest in everyone you meet. It’s the easiest way to make friends. 
    

18. I have the greatest job in the world. It’s been over 12 years and I am still in love with coaching.
    

19. Women should talk about money more. We aren’t taught about investing & how to make our money work for us. If you thought the gender pay gap was bad.. the gender pension gap is 37.9%.
    To rub salt in the wound - women live longer than men.
    

20. Most people are bad at celebrating their own successes - celebrate for them. Be your friend’s biggest fan & supporter. It will mean the world to them & it’s fun.
    

21. Stop waiting for holidays and start making every day enjoyable. It’s how you spend most of your life and there is no reason you can’t take yourself on adventures & love your life every day.
    

22. Stop waiting until the right time… Its not coming. You will waste your whole life. It’s tragic.
    
    'There is someone out there living the life you want simply because they took action and you didn’t.

They aren't smarter than you.

They aren't more skilled than you.

They aren't more resourceful than you.

They just acted when you didn't.’

- Sahil Bloom

23. Peas are underrated and you can eat them at breakfast if you want. F*k societal breakfast norms.

24. Whatever you are putting off.. It won’t be easier tomorrow, in fact it will probably be harder.
    

25. Be yourself (note to self). I play down a lot of what I do because I know it’s not ‘normal’ or ‘relatable’. You’re going to see more of that this year (if you decide to follow).
    

26. Give more compliments. Say the nice thing you’re thinking. You’ll notice your whole world will improve. People will be nicer to you in return, you’ll open up more conversations, more opportunities and build more friendships.
    

27. People think I am a fat loss coach but my real job is to help people feel their best & enjoy their lives more. A lot of the time that requires losing a bit of excess energy (fat), improving relationship with food & realising they are more capable than they think.
    

28. Nothing has made me prouder this year than the coaches I work with on AFM. There are coaches in the industry whose priority is making money and who care little about their clients. And then there are AFM coaches who would still coach if they won the lottery.
    

29. Wake up early. This allows you to go into your day with intent instead of chasing your tail all day. If you are someone who feels stressed, rushed and anxious a lot try getting up even 15 minutes earlier.
    

30. More people need to see fat for what it is, a store of excess energy, rather than a moral failure. It’s then much easier to change.
    

31. It’s also my girlfriend’s birthday today. Thank you for always keeping me on my toes & not putting up with any of my shit.
    

32. & finally, F*k average. Life is too short to accept mediocre. I’ve got some big goals this year and average effort is only going to get me average results. If you want to achieve something incredible it’s going to require an incredible amount of effort.
    

33. There were only 32 because I thought I was going to be 32 hahaha - reminder: age means sweet f*k all and every year of my life has been better than the last.
    Here’s to the next!