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Lose 10kg at Home: My Workout & Nutrition Journey

Home workouts only

I returned to my app workouts, 45 minutes a day, 4–5 filming days per week, plus 1 pilates session and daily walks. That’s it. No overtraining, no marathon miles. Just quick, effective home workouts that really work for my body.
Sleep became incredible
With lower stress and better training balance, I started sleeping deeply again. Good sleep makes fat loss and recovery so much easier.

Nutrition simplified

I didn’t go crazy with calories. I focus on whole foods, hitting my protein (100–110g per day) and 30g fibre consistently, and getting more healthy fats and complex carbs. Remember every one has different calorie requirements, you can find out yours on my app!

Stress management

Big one for me, no caffeine on an empty stomach. I also cut down artificial sweeteners swapping low-cal ice creams for Greek yoghurt, berries, and a drizzle of Manuka honey. These small changes made a huge difference in inflammation, energy, and overall wellbeing.

Training with intent

Every rep counts. I focus on breathing, form, and really getting the most from each session. It’s not about just showing up, it’s about showing up with purpose.

My Results

I feel leaner, stronger, and more energised than ever. I’ve got my body back to where it works best, and it feels amazing. Home workouts, smarter training, stress management, and balanced nutrition have helped me lose 10kg without extreme diets or endless hours at the gym. I’m proof that less can truly be more by just focusing on a balanced approach to your health & fitness. Consistency, nutrition, and intentional movement are what create lasting transformation.

My Tips for Anyone Looking to Level Up at Home

Stick to short, effective workouts you love (HIIT + strength works wonders).
Prioritise sleep and recovery your body needs it to burn fat and build muscle.
Focus on whole foods over calorie obsession. Small tweaks (like cutting artificial sweeteners) add up.

Train with purpose every session counts when you focus.
Reduce chronic stress. Hydration, gentle routines, and mindful habits can change everything.

Why I Love My App

All the workouts I mention are in the Courtney Black Fitness App. It’s designed for busy people like me. Short, home-based, and transformative. Whether you want to sculpt, strengthen, or feel more energised, it’s perfect for fitting fitness into life, not the other way around.

Final Thoughts

There’s no better or worse both my before and after photos show my body in great shape, just at different points of my journey, but the last 8 months have been about unlocking my full potential in my overall health. By focusing on nutrition, reducing inflammation, and training smarter, I’ve become the leanest I’ve ever been and without overdoing it.
Home workouts, proper nutrition, stress management, and intentional training aren’t just habits, they’re a lifestyle that lets your body thrive.
Courtney x

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