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13/10/2026

Small amounts can add up fast 👀

A quick look at how many calories can be packed into just 1 tablespoon. Save this one for your next meal prep or grocery shop 💙

Follow Thomas Baulch Fitness Coach Prime Train Coaching for more

12/10/2026

Almost 14kg down and Travis is still only at the start of his journey.

When Travis first came to PrimeTrain, he was struggling to lose stubborn belly fat and felt stuck without a clear direction. He lacked confidence in his nutrition, struggled with portion control, and found it difficult to stay consistent with so much conflicting fitness advice.

Since starting, Travis has gone from 102kg to 88.3kg, losing an incredible 13.7kg so far.

By focusing on long-term health, learning proper nutrition and following a structured routine, he’s already made huge changes to both his mindset and physique. He’s trimmed down his midsection, improved his daily energy levels and built healthier habits he can actually maintain.

And the best part? This isn’t the end result, it’s just a progress check-in.

Travis still has plenty more to achieve, and we’re keen to see just how far he can take his progress over the coming months.

If you’re putting in the effort but still not seeing the results you want, it might be time to change your approach. Stop jumping between diets and second-guessing every meal. Focus on building a routine you can stick to, learning what works for your body and staying consistent even when life gets busy.

Real progress starts when you stop guessing and start following a plan that works for you. 💪🏼

10/10/2026

October focus: nail the basics train hard, hit your nutrition, stay consistent and stack the days 💙

08/10/2026

When Brodie set out to transform his physique, he knew he needed more than just another gym routine. He wanted structure, real strength, muscle retention, and fat loss without constantly guessing what to do next. Nine months later, he’s sitting at a lean 78kg, looking diced, and lifting stronger than ever. 🔥

What made the difference was the PrimeTrain standard. With custom training, accountability, and a community of like minded people pushing each other, Brodie had the structure and support to stay consistent and keep progressing. It became about more than just changing his physique, it was about raising his standards and seeing what he was capable of.

If you’ve been putting in the work but still feel like you’re not getting anywhere, maybe the problem isn’t your effort, it’s the lack of structure behind it. Imagine what could change if you had a clear plan, real accountability, and a team pushing you every step of the way. Your results can look very different when you stop guessing and start following a system that works.

07/10/2026

WHAT I’D EAT IN A DAY TO HIT 200G OF PROTEIN 💪🔥

Think hitting 200g of protein means eating dry chicken and boring meals every day? Not at all. Here’s a simple full day of high protein meals that gives you 2,070 calories and 200g of protein while still keeping your meals enjoyable. Start with Protein Overnight Weet Bix (450 cals | 43g protein), followed by a Chicken Rice Bowl for lunch (550 cals | 50g protein), a quick Protein Shake (120 cals | 25g protein), a Sweet Potato & Beef Bowl for dinner (600 cals | 55g protein), and finish with a High-Protein Yoghurt Bowl (350 cals | 27g protein). Hitting your protein goal doesn’t have to be complicated. Build meals you actually enjoy, make your nutrition easy to follow, and stay consistent.

Save this for your next meal prep, share it with someone trying to hit their protein goal, and follow Prime Train Coaching & Thomas Baulch Fitness Coach for more simple fitness and nutrition tips.

04/10/2026

The 5 Step Routine to Dominate Your Week

If you keep finding yourself “starting again” every Monday, your problem might not be motivation. You’re busy, plans change, meals get thrown together, workouts get missed, and before you know it, another week has gone by without making the progress you wanted. You can make staying on track a lot easier before the week even begins.

A little preparation before the week starts can make all the difference. Get your groceries sorted, prep a few easy meals, lock in your workouts, set a realistic step goal, and make sure you’re getting 7–9 hours of sleep. Nothing complicated. Just a few simple things that make staying on track a lot easier when the week gets busy.

How you prepare on Sunday can make a big difference to how your week plays out. Swipe through the guide, save it for your next Sunday reset, share it with someone who needs a better routine, and follow Prime Train Coaching & Thomas Baulch Fitness Coach for more practical fitness and nutrition tips. 💙

30/09/2026

Sometimes, changing your body is only the start. The real change happens when you start changing your life too.

Aaron Kane’s journey became about so much more than losing weight. After joining the PrimeTrain program, he achieved a full year of sobriety while also making huge progress with his fitness. The two went hand in hand. Getting healthier gave him more clarity and discipline, while staying sober helped him stay focused and consistent with his training. Having the support and accountability of the PrimeTrain community also meant he wasn’t doing it alone, and his journey started inspiring others around him too.

“I’m literally a completely different person from the inside out from where I was a year ago.” And that says it all. This wasn’t just about looking better in the mirror, it was about becoming more disciplined, confident, and in control of his life. If you’re stuck in the same cycle and know you’re capable of more, don’t keep trying to figure it out alone. The right structure, support, and accountability can help you finally make the change.

27/09/2026

90 days can completely change your life.

The biggest step is deciding that you’re ready to take your goals seriously and actually commit to them. Real change comes from staying consistent, dropping the excuses, and having a plan you can actually stick to. At PrimeTrain, we build personalized training and nutrition programs to help you lose body fat, build lean muscle, and feel better in your own skin over 12 weeks. You don’t need to have everything figured out. You just need to get started.

Ready to make a change? Click the link in our bio, drop your details, and apply for your 90 day transformation today!

24/09/2026

Chris Kyriacou had a busy schedule and struggled to stay consistent with his training and nutrition. Finding time to work out was tough, and without a clear plan, it was easy to keep pushing it back. He wanted to lose weight, improve his fitness, and have someone keeping him accountable so he knew exactly what to do and could stay on track.

With PrimeTrain, Chris had a clear training and nutrition plan that worked around his busy schedule. He knew what to focus on, had the support to stay accountable, and could finally make fitness part of his routine without needing to wait for life to slow down.

If you’re busy, constantly putting your fitness off, or waiting for life to slow down, stop waiting for the perfect time. Find a plan that fits your life, stay accountable, and start making progress with the time you have.

23/09/2026

Training consistently but still not seeing the changes you want? That was the reality for Baxter, Brodie, Aaron and Will. They were training, eating reasonably well, and putting in the effort, but without the right structure, they were still guessing their way through the process.

The difference was having a structured system built around them. Their workouts were in the app, Calorie AI tracked their meals instantly, and they had weekly one on one calls, a nutritionist, accountability coach, and mentor. They finally had the structure, support and accountability to know exactly what to do.

If you’re tired of putting in the effort without knowing if you’re on the right track, stop guessing. Get the right structure, stay accountable, and make every workout and meal count. Your transformation can start today.

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Sunshine Beach, QLD

Telephone

+61409347117

Website

https://form.jotform.com/250516102158851

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