As an online health, fitness, and body transformation coach, my passion lies in empowering men and

women to become the leanest, strongest, most energised, and happiest versions of themselves.

I take a holistic approach by creating customised diet, exercise, and lifestyle plans.

Evan Beales

www.evanbealescoaching.com

It’s all about you…

EXERCISE. NUTRITION.
SLEEP. HYDRATION. HAPPINESS.

Probably. Most of us are. I mean, what’s not to love? When the weather’s grim, or the kids are driving us up the wall, reaching for a handful of sweets or a few squares of chocolate (or the whole bar if things are really chaotic) makes everything feel better… well, for about a minute, until we need more of the stuff. Manufacturers of sugary treats—the little swines—know exactly what they’re doing. They create these irresistible, highly addictive foods that somehow feel like an essential part of life. As if, without them, we just can’t cope. They’ve also nailed whatever magic makes it impossible to stop at just one bite. Think about it—this doesn’t happen with other foods. How often have you eaten one banana and then gone on to devour the whole bunch? Unless you’re reading this from the monkey enclosure at the zoo, probably never, right?

Breaking the Sugar Addiction

So, how do we break this sugar addiction? Do you want the good news or the bad news first? Let’s get the bad out of the way so we can end on a positive note, shall we?

The bad news? It’s not going to be easy. Like any addiction, breaking the habit takes effort. You’ve heard the saying, “Old habits die hard”.It’s true. But here’s the good news: I’ve made up a new saying—“Old habits die pretty quickly ”, catchy, right?! And the truth is, within just two weeks, you can take control of your sugar cravings. Here’s my best advice to help you kick the habit:

Make Sugar Invisible

Out of sight, out of mind! Keep sugary snacks out of your house and avoid situations that trigger cravings, like boredom or stress.

Reframe the Craving

Flip the script. Sugar isn’t a reward—it’s an energy drainer. Think about what it actually does to you: weight gain, energy crashes, and that endless craving cycle.

Create Friction

Make sugar harder to get. If you really want a treat, you’ll need to leave the house for it. Stock up on natural swaps like fruit or nuts for when the munchies hit.

Reduce the Pleasure

Set boundaries around sugar. Maybe it’s only allowed after dinner—not whenever the mood strikes. And if you overdo it, attach a consequence: an extra workout or a night out with the in-laws—haha!

Build Better Habits

Balanced meals with protein, healthy fats, and fibre help curb cravings. Stay hydrated, and when stress hits, swap sugar for a walk, yoga, or a quick workout.

A Success Story…

Breaking Free from Sugar:

How Shred 8 helped Victoria overcome sweet cravings and transform her health.

“I’ve always been slim and never had issues with my weight—I’m one of those annoying people who could eat anything. But suddenly, I felt bloated, my jeans didn’t fit, and I thought, enough is enough. I was working out loads—CrossFit, running, yoga—but something felt off.

I started realising that my late-night sugar binges were leaving me bloated, sluggish and stuck in a cycle I couldn’t break. My relationship with food wasn’t great. I skipped meals, struggled with meal prep, and by 9 pm, I’d devour a big pack of sweets or a chocolate bar. My sugar cravings were completely out of control. That’s when I joined Shred 8, a programme that gave me the structure and support I needed, and with Evan’s guidance, I turned it all around.

One of my biggest tests came when I took my son to a sweet shop. Normally, I’d grab something for myself without a second thought, but this time, I resisted. It was tough, but it felt like a win.

Changing my diet, especially cutting back on sugar, completely transformed my fitness and my body. It wasn’t easy—breaking sugar cravings in the first week was hard—but the programme taught me discipline and completely changed my relationship with food and sugar. It’s about so much more than weight loss; it’s about taking control of cravings, building discipline, and improving overall health—everything from diet, sleep, and stress to exercise and mindset.

It’s the best money I’ve ever spent. I feel proud of the transformation I’ve made, and I have Evan to thank for helping me finally feel in control.”

So, before we wrap this up, let’s give a big shoutout to Victoria for sharing her inspiring story—amazing work, Victoria! Many of us feel like we can’t live without sugar—no surprise, given its addictive nature, often compared to substances like cocaine. But after just a few rough days (withdrawals can be a bugger), you’ll come out the other side feeling incredible and wondering why you didn’t ditch the stuff sooner.

JOANNE…

12 Week Update: Balance, Buzz
& Breakthroughs

And just like that, we’ve hit the 12-week mark! Three months—wow, where has that gone? It really is true what they say: “Time flies when you’re having fun.” Well, Joanne is mostly having fun—apart from the workouts, which aren’t her biggest love. More on that in a mo.

Another incredible month for Jo—she’s completely in the zone now. She’s shed another 4 kg, bringing her total weight loss to nearly 16 kg (2.5st) since day one! That’s just mental—proper chicken oriental. Sorry for the silly Cockney rhyming slang, but I thought that would tie nicely into Jo’s one little indulgence this month: her decision to say, “Sod it, I’m having a Chinese tonight.”

Jo gave in to a craving for a chicken chow mein but, within a few mouthfuls, started to feel dehydrated, sluggish, bloated, and frustrated with herself for giving in–all these feelings she hadn’t felt since we started. “It really wasn’t worth it”, she said. And that’s where the magic of this process really kicks in! I always encourage my clients to occasionally include all kinds of food—even the indulgent ones—because it’s about learning how those choices make you feel and using that awareness to guide your decisions. Over time, you stop eating based
on what you feel you should do and start making choices that truly support your mind and body. That’s the ultimate transformation, and Jo is pretty much there.

Apart from the Chinese, Jo has had a few pre-planned nights out where she swapped wine for gin and tonic and made smarter food choices to align with her new way of eating. She’s ticked every box again—well, except the workouts.

Jo’s original struggle to avoid crisps has now been replaced by the struggle to work out. When I asked why—time, energy, or just plain dislike?—she said, “All of the above” (haha). But she admitted, “It’s not so much lack of energy, as that has improved so much. I don’t even know why I put it off because when I push myself to work out, I get such a buzz from it. Time is a little tight, but that’s no excuse.” So, we’ve adjusted her workout plan to more suitable days and reduced to two sessions a week. Let’s see how Jo gets on next month.

Jo has been receiving compliments left, right, and centre—not just on her physical transformation but on how her whole persona has changed. People have described her as seeming ‘lighter,’ more energised, and generally radiating positivity.

Keep smashing it, Jo. Maybe reconsider the chow mein next time, and let’s see if you can make those two weekly workouts happen!