Redefined Nutrition + Coaching

Fluffy back → lean, toned back. It’s not complicated, you just need the right exercises in your program.

✅ Vertical pulldown (wide/neutral) — builds your lats, shrinks your waist visually
✅ Horizontal row (wide/neutral) — builds mid-back definition, makes backless dresses hit different
✅ Vertical press (shoulder press/incline DB) — lean, strong shoulders for that tapered look
✅ Lateral raise (cable/DB) — finishes off the shoulder-to-waist taper

Quick tip: under 16% body fat? Slight surplus first. Above that? 10-16 week fat loss phase, drop 5-10% BF, then shift into building.

Save this for your next upper body day

Want the meal plan to go with it? Comment “COACH” and I’ll send it straight to your DMs 👇

If you’re a woman over 40 who used to be fit, but the weight has started creeping on and what used to work for you doesn’t anymore, follow my page.

We’ve helped over 700 women over 35 get lean, toned + feel like themselves again.

Because between working 35–50 hours a week, raising a family and everything else life throws at you, the effort you put into your health should be reflected in the way you actually look and feel.

Just like our client Marian.

Marian runs multiple businesses, raises a family and had always been active. She was previously a runner, but once she hit her 40s, the weight started creeping on and what had always worked for her stopped working.

This changed when we focused on two main things:

Simplifying her nutrition with structured meals she didn’t have to constantly think about.

And shifting her training towards building muscle and getting stronger instead of constantly chasing a calorie burn.

The result?

10kg down, a hell of a lot stronger, and fitting back into clothes she hadn’t worn in 10 years.

But more importantly, she proved to herself, and showed her kids, that when she sets out to do something, she follows through.

So if you’re over 40 and feel like what used to work just isn’t working anymore, you don’t necessarily need to eat less or exercise more.

You need a better approach for where you are now.

If you want to learn how we’ve helped over 700 women do exactly that, swipe through my content + follow my page.

I post daily to help women get lean, strong + toned without having to put the rest of their life on hold.

Korean Egg & Cheesy Soy Rice Bowl

100g Cooked Rice
10ml Soy
15ml Tomato Sauce
2 Eggs
30g Mozzarella Cheese

410 Cals
26 Protein
15 Fat
44 Carb

10/10

moon_can_cook shoutout for the original 🔥

Two wraps. Basically the same meal.

One is 1,175 calories.
The other is 545 calories.

And the lower-calorie option actually has more protein:

Left 1,175 cals | 48g protein
Right 545 cals | 53g protein

The difference wasn’t eating “clean” vs “unhealthy.”

It was simply being more calorie aware with a few ingredient choices:

Full-fat mayo → 99% fat-free mayo
Full-sugar sweet chilli → no-added-sugar sweet chilli
20% fat mince → 5% fat mince
Full-fat cheese → reduced-fat cheese
Regular wrap → lighter wrap
100g avocado → 50g avocado

Same style of meal. Similar volume. Still foods you actually enjoy.

But 630 fewer calories.

Food choices DO matter when your goal is fat loss.

You don’t necessarily need to eat less food, sometimes you just need to understand where your calories are coming from and make smarter swaps that allow you to eat more for fewer calories.

Comment “SWAPS” and I’ll send you my FREE Low-Calorie Food Swap Guide.