He had to watch the meals over Christmas but a fit and focused Kurtley Beale is ready to continue his rugby union rise in 2011.

Beale turned up for the year's first training session with the NSW Waratahs on Monday almost unrecognisable from the out-of-shape man he was 12 months ago.

Between the end of last year's Super 14 campaign and the Tri-Nations, Beale shed seven kilos and enjoyed a breakthrough Spring Tour with the Wallabies.

And it seems the streamlined version is here to stay.

"Yeah, I mean I still had to enjoy my Christmas pudding over the break but that was always in the back of my mind," the 22-year-old said.

"I had to be better this time and I feel as though I am.

"I'm not rocking in 100 kilos or anything like that so I'm feeling good, feeling ready to go and just really excited to be back and to get into training."

While Beale admits he has "about a kilo, two kilos" to lose following his off-season he's all too aware a massive year is in prospect.

The revamped Super Rugby competition is first before Beale aims to cement his spot in the Wallabies ahead of the World Cup in New Zealand.

"I still think there's a long way to go for myself and actually developing and trying to improve on my game," he said.

"My first goal now is just to try and get back and mingle in with the boys, they've been training pretty good in the off season and I'm just very excited to be back."

Waratahs coach Chris Hickey said Beale's emergence as an international standard fullback is likely to have him exclusively at No.15 this Super season.

"I think based on his form for us in the Super 14 and that continued on with the Wallabies, that's certainly where we'd like pick him," Hickey said of the mercurial and versatile player who, in the past, was pushed into various backline positions.

"But he's a versatile player and injuries are always a factor in this competition so it's always good to know that you've got players who can cover you in a couple of positions."

2011 also looms as a big year for winger Drew Mitchell, who had to battle his way back into the Wallabies after being dropped before the Tri Nations.

"I would hope that I won't need another wake up call to that extent this year," Mitchell said.

"It's never good getting left out of a squad but at the same time it reinforces just how much the spot you did hold meant to you.

"But you've just got to do the work and thankfully enough for me I was able to regain that spot and cherish those times after that."

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