Before we get started — legal disclaimer: The information in this ebook is for general informational purposes only and does not constitute medical advice. Every individual is unique and this may not apply to everyone — always consult a qualified healthcare professional regarding specific medical conditions.

Sim and Nurrish have made reasonable efforts to ensure accuracy but disclaim any warranty as to completeness or usefulness, and are not liable for any loss or injury arising from use of this content. Use of this ebook is at your own risk.

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01 — My story

Why I can help you

I've been exactly where you are

No gym. Less time. Couldn't cook separately from the family. Back pain, low energy, no motivation, no fixed schedule, a small baby, excess stomach fat, PCOS, post-partum depression, a degenerated disc.

I lost 23kgs in 5 months — and I didn't gain it back.

30,000+

women helped to lasting results

30 min

a day is often all it takes

23kg

lost by Sim, and kept off

When it comes to weight loss, I know what works and what doesn't. Along with my own experience, I've helped 30,000+ people get results in a short timeframe around genuinely busy schedules — and they all said the diets were easy to follow, and that 30 focused minutes beat hours of slogging it out. If you think weight loss is hard to sustain — they thought so too, until they didn't.

Want results like this, faster?

This ebook gives you the free framework. If you'd rather have it built around your body and your schedule, message me directly.

Chat with Sim →

The method

How to do it on your own

Five steps, in order. Master each one before you worry about the next.

Understand your calorie deficit

The single biggest lever for fat loss

Calculate calories to eat

Your personal number, using the Mifflin-St Jeor formula

Follow the workouts

6 days a week, done from home

Add N.E.A.T

More calorie burn, with zero extra "exercise"

Manage your base habits

What actually makes it last

02 — Step 1 & 2

Calculate your deficit

Your results are based on the deficit you maintain

One of Sim's clients lost 8kgs following exactly this method. Read this carefully — it's the difference between guessing and knowing.

How to calculate a calorie deficit

BMR × Activity Level = Your Daily Calorie Amount · The Mifflin-St Jeor Equation

Step 1

Work out your BMR
BMR (women) = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Step 2

Decide your activity level

Little / no exercise, desk job	Light exercise, 1–3×/week	Moderate exercise, 3–5×/week	Heavy exercise, 6–7×/week
1.2	1.375	1.55	1.725

Step 3

Multiply your BMR × activity level

Step 4

Subtract 300–500 calories
This is your daily calorie deficit target — the amount to eat per day.

Nurrish tips

As you lose weight, recalculate this number — and again if your activity level changes.
The goal is steady fat loss without being constantly hungry or lethargic. Stick to a conservative deficit and trust the process.

Don't overestimate. If you're doing the beginner exercises in this ebook plus the steps above, multiply by 1.375. On our 1:1 programs we calculate this differently — food and exercise are monitored by a nutritionist, and we account for hormonal factors too.

Not sure you've got your number right?

Send Sim your details and get your exact calorie target — no guesswork.

Get my number →

03 — Step 3

Free workouts

"Anything is possible when you plan & prepare, with purpose" — Simrun Chopra

RULE 1

Never go more than 2 days without exercise.

RULE 2

Never indulge in 2 meals in a row — no overeating, binge eating, or eating out back to back.

Your example week

DAY 1

Full body

DAY 2

30 min walk

DAY 3

Upper body + abs

DAY 4

Home cardio

DAY 5

Lower body

DAY 6

30 min walk

DAY 7

Rest / steps

Before every workout: wait 30 minutes after a snack (or 1 hour after a meal). Warm up with a 5-minute walk. Write down what you do.

DAY 1

Full Body

Modified push ups	10 reps
Modified burpees	10 reps
Squats	20 reps
Wide squats	20 reps

Beginner: repeat 3–5 times. Challenging: do it without modifications. Cool down with a 10-minute walk and stretch.

DAY 3

Upper Body & Abs

Upper body — repeat 3 times, rest 90 secs, then move to abs

Modified burpees	5 reps
Modified push ups	10 reps
Mountain climber	20 reps
Shoulder taps	20 reps
Serratus walk	6 each side

Abs — repeat 3 times, max 15 sec break between rounds

Crunch	20 reps
Bicycle crunch	30 reps
Legs up crunch	20 reps
Plank	30 secs

More advanced: do 4 rounds using the full (non-modified) versions. Beginners can do shoulder taps & serratus walk in the modified push-up stance.

DAY 4

Home Cardio

Jumping jacks	30 secs
Air skipping	30 secs
Spot power walking	30 secs
Mountain climber	30 secs
Lateral skater jumps	30 secs

Rest 30 secs after each round. Beginner: repeat 3 times. Challenging: repeat 5 times — or repeat until you reach 30 minutes total.

DAY 5

Lower Body

Squats	20 reps
Wide squats	20 reps
Step back lunges	10 each side
Jumping squats	10 reps

Repeat 3–5 times, 30 sec break between rounds. Cool down with a 15-minute walk and stretch.

DAY 2 & 630 minutes brisk walking

Want the demonstration videos?

Every move in this plan has a follow-along video inside Sim's full programs — plus form checks so you never get it wrong.

Ask Sim →

04 — Step 4

The role of N.E.A.T

The secret to effortless calorie burn

In the pursuit of weight loss, we often focus on intense workouts and strict diets — but there's another crucial factor that shouldn't be overlooked: Non-Exercise Activity Thermogenesis, or NEAT.

What is N.E.A.T?

NEAT is every small movement you make throughout the day — walking to work, fidgeting, standing up — and it can account for up to 50% of your total daily energy expenditure. Increase it, and you create a calorie deficit without any structured exercise at all.

Is it just steps?

Taking the stairs, standing up regularly, walking while you talk — all of it boosts NEAT and supports long-term weight-loss maintenance. We start by tracking steps as a simple proxy, but it's really all movement outside of planned exercise.

Steps are the most under-rated way to burn more calories. Trust the process and focus on this.

DAILY TARGET: 7,000+ steps

Download a step counter app.
Set an alarm for every hour — when it rings, walk for 10 minutes (room to room, or spot-walking works fine).
Drink a glass of water after every walk.
Get your family to join you — it sticks better together.

What truly matters

The fat loss pyramid

In order of importance, to reach your dream goal.

G — the foundation

A Supplements

B Carbs & fat macros

C Protein & fibre

D Self monitoring

E Exercise

F Caloric deficit

G Sustainability

05 — Step 5

Base foundational habits

Making time for these every day will change your life

PHYSICAL ACTIVITY

Decide what time you'll work out, daily.
Set a reminder 30 minutes before.

STEPS

Download a tracker.
Set an alarm for a "fit break" — get up and walk for a few minutes.
Take the stairs.
Walk while you talk on the phone.

FOOD

Drink water 30 minutes before a meal.
Add vegetables to every meal.
Add at least one fruit a day.
Don't skip breakfast.
Don't eat too late.
Plan next day's meals the night before.
Prep what you can the night before.
Buy vegetables on your way home if needed.

SLEEP

Avoid screens for at least 30 minutes before bed — it helps you get deeper sleep.
Spend 10 minutes before bed on something you enjoy.
Get at least 7–8 hours of quality sleep.

06 — Habit creation

Your habit chart

Let's do this

Habit	S	M	T	W	TH	F	S
30 minute workout
3 litres of water
Glass of water before eating
7–8 hours of sleep
Avoid screens 30 min before bed
Track your steps

Print this page, or screenshot the table, and tick a box every day you keep the habit.

07 — What next

How to plan

Tips on getting started

Make a 30-minute appointment with yourself

Same time, daily. Treat it like you would any other appointment you wouldn't cancel.

Do your workouts in the morning

Before you get tired from the day's activities and the excuses start creeping in.

Start building lifestyle habits

One at a time, from the base habits section — don't try to change everything at once.

Make note of your food intake

Awareness alone changes behaviour. You don't need to be perfect, just consistent.

Once a week, evaluate your progress

Adjust your deficit and your habits based on what the week actually showed you.

08 — Ready for more?

How we get you your dream results

This ebook is a sneak peek into the detail we go into on Sim's actual programs. One client lost 10kgs in 2 months with PCOS, following this exact system — fully guided.

REBOOT

The 100-day weight loss transformation — Sim's flagship program, built around workouts, diets, and full nutritionist support.

Premium

Private Diet Coaching

A fully personalised, premium 1:1 program — designed entirely around your body, your food, your life.

1:1

Train With Sim

Sim herself is your main nutritionist — direct access, direct accountability.

Plus specialised programs for:

Weight managementMenopauseFertilityThyroid PCOSGut rejuvenationHair & skinPost-partum Over 60sAthlete performance

All programs come with workouts specialised to match your nutrition plan — saving you the additional cost of hiring a separate trainer.

There's something for everyone.

If you're stuck on which path is right for you, just drop Sim a message — she'll help you figure it out, no pressure.