Coach Tane

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Coach Tane Simplifying the journey!Guiding busy individuals to reclaim their lives through Strength & Nutrition.

27/10/2026

Between work, family, managing a household and trying to make time for yourself, I get it. Your day is already full.

The last thing you need is to walk into the gym and figure out what to train, how many sets to do, or whether you’re even making progress.

You don’t need another thing to plan.

You just need someone to tell you what to do.

Imagine opening your training app, having your workout ready to go, knowing exactly what you’re working towards, and getting on with it.

No guesswork. No wasting time. No trying to piece together workouts from Instagram.

Just a structured plan that fits your schedule, with a coach in your corner to keep you accountable.

That’s the beauty of online coaching.

You take care of everyone else. It’s time to have a plan that takes care of you, too.

💪

26/10/2026

After taking time off, it’s easy to jump straight back into where you left off. But having some structure makes a big difference.

Keep it simple. Start with a 12-week block and break it into 3 phases:

🔹 Weeks 1–4: Conditioning — build your fitness back up.
🔹 Weeks 5–8: Hypertrophy — focus on building muscle.
🔹 Weeks 9–12: Strength — build on that foundation and get stronger.

Each phase has a purpose, and each one sets you up for the next.

This is where having a coach in your corner helps. You have a plan to follow, someone keeping you accountable, and a clear direction instead of just turning up and guessing.

With PAL, we look at Performance, Aesthetics and Lifestyle to work out what you need to focus on.

You don’t need to do everything at once. You just need to know what you’re working towards and what the next step is.

12 weeks. One block. A clear plan.

We all know we should train, eat better and look after ourselves.But when work gets busy and life gets in the way, stayi...
22/10/2026

We all know we should train, eat better and look after ourselves.

But when work gets busy and life gets in the way, staying consistent can be hard.

The biggest mistake I see people make is trying to change everything at once. They go all in for a couple of weeks, get overwhelmed, and end up back where they started.

Keep it simple 👇

🏋️ Have a plan — Know what you’re doing when you walk into the gym.

🥩 Get your nutrition sorted — Focus on the basics and be consistent.

📈 Track your progress — Make sure what you’re doing is actually working.

🔁 Build habits you can stick to — Your plan should work around your life, not take it over.

You don’t have to be perfect. You just need to keep showing up and making progress.

That’s what the PAL Method is all about: Performance, Aesthetics and Lifestyle.

Keep it simple. Have a plan. Stay consistent.

20/10/2026

If I could recommend one exercise to add to your training routine, the deadlift would be right up there.

Why? Because it can deliver benefits across all three areas of my PAL Method.

🏋️ PERFORMANCE
Build strength, improve force production and develop your ability to lift and move heavier loads.

💪 AESTHETICS
Train your glutes, hamstrings, back and overall posterior chain to build muscle and develop a stronger physique.

🚶 LIFESTYLE
Build strength that carries over into everyday activities — picking things up, carrying loads and feeling more physically capable.

But here’s the thing: you don’t need to overcomplicate it.

How to program your deadlifts:

▪️ 5 × 5 — Great for focusing on strength with challenging, controlled loads.

▪️ 3 × 10 — A higher-volume option to build muscle and develop work capacity. Use a load you can maintain good technique with.

▪️ 2 × 10 — A simple option if you’re short on time or adding deadlifts into a bigger session.

The key is choosing the right variation, using good technique and programming it around your goal.

You don’t need the most complicated program. You need one that matches what you’re trying to achieve.

That’s the PAL approach: Performance. Aesthetics. Lifestyle.

19/10/2026

One of the biggest mistakes I see people make is trying to change everything at the same time.

Lose body fat.
Build muscle.
Get stronger.
Improve fitness.
Eat better.
Sleep more.
Reduce stress.

All while juggling work, family and everything else life throws at you.

The problem? When you try to focus on everything, you often end up making progress on nothing.

Here’s what I want you to do.

Use the PAL Method to identify your priority.

1. PERFORMANCE — Do you need to focus on getting stronger, improving fitness or having more energy?

2. AESTHETICS — Is changing your body composition your biggest priority right now?

3. LIFESTYLE — Do you need to build better habits and create a routine you can actually stick to?

All three matter. But they don’t all need to be your primary focus at the same time.

Your challenge this week:

Take 5 minutes and answer these three questions:

1. What is the ONE goal that matters most to me right now?
2. What is the ONE action I can take this week to move closer to it?
3. What do I need to stop trying to do so I can give this goal my attention?

Then commit to that one priority.

You can still work on the other areas, but give your main goal the attention it deserves.

Once you’ve built momentum and made progress, you can reassess and shift your focus.

Progress doesn’t come from doing everything. It comes from consistently doing the right things, in the right order.

This is how I approach coaching with the PAL Method.

Performance. Aesthetics. Lifestyle.

One priority. A clear plan. Consistent ex*****on.

18/10/2026

Everyone has goals.

Whether it’s losing body fat, building muscle, improving your fitness or just getting back on track, the goal is usually the easy part.

The hard part is knowing how to get there.

This is where having a plan makes all the difference.

When I work with my clients, and even with my own training, I break the bigger goal down into smaller goals, then into micro goals that we can actually execute day to day.

Think about it.

We have 24 hours in a day.

Break those 24 hours into hours. Those hours into 30-minute blocks. Then into 15-minute blocks.

Suddenly, you have smaller chunks of time where you can make decisions that move you closer to your goal.

You don’t need to get everything perfect overnight.

You need to win the small chunks.

Get your training session done.
Hit your nutrition targets.
Get your steps in.
Get to bed on time.

Each individual action might not seem like much, but when you stack those wins together consistently, they start to add up.

That’s how you build the bigger picture.

Stop focusing only on where you want to be in 12 weeks, 6 months or a year.

Start focusing on what you need to do today to move one step closer.

Have a goal. Break it down. Build a plan. Execute.

Then repeat.
That’s the process. 💪

15/10/2026

One of the biggest problems I see with people trying to get in shape is that they’re just winging it or they do everything under the sun.

They train when they can.
Eat well during the week.
Have a big weekend.
Then start again on Monday.

Sound familiar? 😂

The problem isn’t always effort. It’s not having a plan that brings everything together.

When I work with my PAL clients, we put some structure around it.

TRAINING — Know what you’re doing and what you’re working towards.

NUTRITION — Have a clear target instead of guessing what you’re eating.

ACCOUNTABILITY — Track what’s happening and be honest about what’s getting done.

PROGRESSION — Review the results and make adjustments when needed.

And the plan needs to fit around your life.

Work, family, social events and everything else aren’t going away. We need to account for them.

You don’t need to be perfect every day.

You need to know what you’re doing, have a bit of direction and stay consistent for long enough to see the results.

That’s the PAL approach.

ASSESS → PLAN → EXECUTE → EVOLVE.

Stop starting over every Monday.

Get a plan, stick to it and build from there.

13/10/2026

Before I change a client’s calories, add more cardio or change their training, I want to know what’s actually going on.

Are they hitting their nutrition targets?
How’s their training performance?
Are they recovering properly?
What’s their activity looking like?

And most importantly, are they actually doing what we’ve planned?

Because there’s no point changing a program if the problem is consistency.

And there’s no point cutting more calories if the problem is recovery.

You need to understand the problem before you can fix it.

That’s how I approach coaching through PAL.

ASSESS → PLAN → EXECUTE → EVOLVE

We look at the data, work out what’s happening and make changes based on what the client actually needs.

Not just what we think might work.

That’s the difference between following a plan and being coached.

Don’t guess. Assess first. where you’re at. Build the plan. Put in the work. Review and adapt.

The goal isn’t just short-term results. It’s building a system that helps you maintain them and keep improving.

PAL Coaching — Assess. Plan. Execute. Evolve.

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751 Beams Road, Carseldine
Brisbane, QLD
4034

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