At the Healthy Tradie Project we believe in great physical, mental and emotional health by finding balance between eating real whole food, movement and exercise, mindset, getting plenty of sleep, some time in the sun and play time!




1. Eat seasonal, locally grown, organic whole food including an abundance of vegetables and leafy greens.

Quality sources of protein  such as grass fed beef, pastured chicken and eggs.

Healthy fats from avocado, avocado oil, cold pressed olive oil, macadamia oil, coconut oil, butter, ghee, nuts and seeds.

Omega 3’s from wild caught fish such as Atlantic salmon.

Smoothies are an all time favourite of ours.  They area a quick, easy meal and great way to get a whole bunch of nutrients directly to the cells of your body.

2. Avoid sugar, grains and refined vegetable oils. 

Better still, eliminate all processed foods.

3. Align your carbohydrate intake with your weight goals and activity levels. 

For most of us we can get all the carbohydrates our body needs from vegetables.

4. Drink water. 

Multiply your body weight in kilograms by 33ml.  That’s how much water in millilitres you should be aiming to drink every day.  Water should be room temperature – as nice as ice cold water is some times, it will sit in your stomach until it has reached body temperature and your body can finally absorb it.

5. Start your day with the juice of half a lemon in warm water. 

This is a great way to fire up your digestive system and prepare your body to absorb all the goodness from the nutrient dense foods you are going to feed it throughout the day.

6. Move every day.

Mobility, strength, endurance, sprint training or low intensity aerobic activity.

7. Sleep – it’s the foundation to a healthy life. 

Aim for 7-8hrs of quality sleep every night.  You might have the best exercise regime and be eating all the right foods, but skimp on sleep and your are sabotaging your health and wellbeing goals!

8. Breathe – take at least 3min every day to stop ‘doing’ and just breathe. 

Your breathe is like the remote control to your mind.  Slowing your breathing down to a 4sec inhale : 4sec hold : 4sec exhale : 4sec hold will activate your parasympathetic nervous system helping you to stay calm amongst the chaos of the construction site.

9. Spend up to 15mins in the sun every day. 

Sunlight is a natural sourch of Vitamin D and essential for a healthy immune system.

10. Social

Enjoy quality time with family and friends having conversations that matter.

11. Play – find time to let go, disconnect from technology, unwind and have fun each day! 

Play is the best antidote to stress.

I have lost 10kg and maintained it easily!  Thanks for helping me improve my health.  I’m a big fan of the program.



Since completing the 21-Day Tradie Transformation, I’ve continued to follow the nutrition, exercise and lifestyle practices that I learnt through the program – it’s easy, simple AND WORKS.

My overall health, fitness and energy levels are continually improving and my immunity levels are high.  My fitness interest mean that my lifestyle is probably more active than Grok’s and it’s great that at 50 I’m active, injury free and recovering like I did in my 20’s.



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