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.
Why waiting for Monday isn’t the answer—and how to start now.
Crazy stat to start us off—did you know the average person starts a new diet four times a year? Yet most give up within a week. Why? Because most diets are built on restriction rather than sustainable habits.
There comes a point for all of us when we say, “Enough is enough; diet starts Monday.” How many times have you said this? I’m sure we all have—one or two (hundred) times, right? The reason is that we often have two settings: either “on” or “off.” This mindset is exactly why we find ourselves forever starting over.
We either eat without much thought… or we’re on a “diet”—restricting, calorie-counting, obsessing over the scales, and—let’s be honest—feeling miserable while counting down to the weekend, a holiday, or reaching a certain goal when we can “live normally” again.
My belief? Sustainability and consistency are key. If you can’t see yourself eating a certain way forever, it might not be the right approach—even short-term. Sure, you might tighten things up before a holiday or special occasion—but for the most part, your habits should be consistent. If you can’t imagine life without carbs, living off shakes, or occasionally enjoying your favourite treats, that approach probably isn’t ideal for long-term success. Sometimes, having the odd glass of wine or dessert might actually serve you better than falling into that all-or-nothing “blowout” mentality that derails your progress for days, weeks, or even months.
Additionally, there’s a big difference between mentally restricting yourself and genuinely listening to your body. Restriction brings guilt, rigid rules, and the mindset of ‘I can’t have that.’ Listening to your body is about tuning into hunger, fullness, and how certain foods make you feel—without shame or judgment. One leaves you feeling deprived; the other empowers you.
The more you practice it, the more balanced choices become second nature.
Food is fuel—and should be seen that way. You wouldn’t fill a sports car with the wrong fuel or let the tank run empty and expect it to perform; your body is no different. I hear from clients all the time: “No food tastes as good as feeling good feels.” Saying no to something that doesn’t agree with you is a choice your mind and body will thank you for later.
Practical Steps to Build a Healthy Relationship with Food
Eat Mindfully:
Slow down. Sit down to eat (yes, without your phone or TV), chew slowly, and tune into your hunger and fullness cues. Notice how you feel after meals—energised or sluggish? Your body gives clues; listen to them. (Check out next months article to understand how your body responds to food—and what the signs really mean.)
Focus on Adding, Not Restricting:
Add more water, veggies, healthy fats, and protein. Nourish your body first, and you’ll naturally crave less junk—without feeling deprived.
Build Balanced Meals:
Include protein, healthy fats, and fibre-rich carbs to keep you fuller longer and stabilise energy. Carbs aren’t the enemy—just choose unprocessed options when you can.
Ditch the “All or Nothing” Mentality:
Had cake? Enjoy it, and move on. One meal won’t derail you—consistency beats perfection.
Use the Scale Wisely:
It’s just one tool. Celebrate other wins—like better sleep, more energy, and looser clothes.
Move in Ways You Enjoy:
Exercise shouldn’t be a punishment. Walk, lift, dance—do what makes you happy, and you’ll stick with it.
Wrapping It Up
This isn’t about chasing perfection—it’s about creating what feels right for you. Start small. Focus on one step. Little choices, repeated often, create lasting change. Next time you hear, “Diet starts Monday,” challenge that thought. Why wait? Start with your next meal.
JOANNE…
20 Week Update: Balance, Buzz & Breakthroughs
What do weekly check-ins, endless support, and a sprinkling of determination get you? For Joanne, it’s a whole new lease on life (and a wardrobe update)! She’s now fitting comfortably in size 10 jeans—something she hadn’t slipped into in decades. Cue the happy dance!
But let’s be honest—it wasn’t all smooth sailing. Christmas rolled in with its usual temptations (crisps, snacks, and the odd drink), and old habits tried to crash the party. That’s where accountability made all the difference—the weekly check-ins and constant support meant she never stayed off track for long. Having a coach in her corner gave her the guidance (and occasional nudge) to keep moving forward, even when her motivation dipped.
Workouts? Still a bit of a love-hate situation. After a minor procedure slowed her down, moving as much as she wanted was tricky. But now? Mentally ready and raring to go! And despite festive indulgences, January blues, and recovery downtime, Joanne has still dropped another stone since Christmas.
And she’s not done yet! There’s still some weight loss juice left in the tank, and now she’s aiming to exceed her original goals. Plus, her energy is through the roof; she’s moving like never before and trying things she wouldn’t have even considered 20 weeks ago.
But perhaps the biggest win? Joanne’s outlook on food has completely changed. She’s ditched the all-or-nothing mindset, embraced balance, and realised she can maintain her weight success and keep rocking those size 10 jeans. It’s not just about weight loss anymore—it’s about living life without feeling restricted.
Oh, and did we mention the compliments? People keep saying how much younger she looks (in her 60s!). At this point, we’re convinced she’s found the fountain of youth—either that or she’s got some serious anti-ageing secrets up her sleeve.
Joanne’s journey is proof: setbacks happen, and that’s okay. It’s the comebacks where the magic is.
