Dedicated to decreasing fat, gaining muscle & keeping you out of hospital disease free!! SMS 0430497128 or EMAIL [email protected]
I really want to help individuals that are:
-Over 50 Years of age
-Are pre-diabetic or diabetic
-Are overweight and or obese
-Have Fatty Liver
-Suffering from lower back and knee pain
I have helped people who were pre diabetic, those with knee pain (prevented knee replacements) as well as helped lots lose at least 5kg. I did this through certain resistance training exercise as well as applying so
10/04/2026
Being satisfied diet wise is very underrated in the fitness world. Eat foods that leave you SATISFIED but also on track to achieve your GOALS
2 breakfast options which will be extra comforting coming into winter months 🥹🫶
After eating this I felt:
1) Full
2) Satisfied (meaning I didn’t want to keep eating/eat anything else)
3) Full for 4 hours
Nail the above and you will achieve your fat loss goals 👌💪🏻
07/04/2026
My first half marathon was 2 weekends ago. It took me 2hr28min to run 21.75km😬😇
Honestly it’s been anticlimactic. I don’t know why. But having said that, I am proud because a year ago I struggled to run 5km.
For those that are overweight & or struggling with mental health I can only encourage you to try running. Start really small, then build💪🏻🫶
27/02/2026
Let me introduce to you the LG burger🍔🍔
Takeaway can really ruin your progress especially if you consume it multiple times per week.
Another issue with takeaway foods like burgers, pizzas etc is that they’re delicious but full of calories and often leave you feeling like 💩 which then leads to even more poor choices.
So why not make “takeaway”🤷♀️🤷♀️
500g chicken breast, sliced into 5 pieces
1.5 cups corn flakes, crushed
1 teaspoon of smoked paprika (add to cornflakes)
1 teaspoons of Moroccan seasoning (add to cornflakes)
2 eggs beaten
Salt and pepper
Literally dip chicken in the egg, then crumb.
Put in air fryer can use spray oil cook on 160deg for 8 min then flip and cook for another 5 mins.
Put in any bun you like we used a sesame seeded hamburger bun, nando’s perinaise (20g) and top@with lettuce
Calories 420cal 35g protein 8g fat vs 23g in KFC burger😬
Sometimes people think having a personal trainer means they have no motivation or are “weaker”
Some of the best athletes have trainers.
Personal trainers can be there:
1) To ensure you show up when you don’t want too
2) To ensure you work hard enough
3) To take that extra chore away from you of thinking about what you should be doing
4) To give immediate feedback
5) Accountability so you can reach your goals
Some of the greatest have trainers because they know they will get their results faster vs without one
If you too want a trainer send me a DM👌
20/02/2026
Time poor options for snacks/small meals
Most of the time snacking leaves you unsatisfied and wanting more. Usually because the snack options we go for a high calorie, low volume and NO protein.
So here are 3 options that should leave you more satisfied but keep you on track to success.
For the protein pancake loaf option: I used 520g pack, added 2 eggs and 800mls of buttermilk. Bake for atleast 20mins and can put honey, jam or whatever you like
13/02/2026
Don’t let 2 days undo 5 days of effort
3 simple tips that actually work😍💪🏻
No stretching or pointless exercises in our PT sessions.
This is Liana doing the lat pull down and weighted step ups for 3 rounds prior to her main lift, trap bar deadlifts.
It is science, doing priming exercises or a movement before the main movement can give the client the perception that the weight is “lighter” vs. not primed but also allows you to lift slightly more. It’s also a good way “to warm up” without wasting time;)
Results only, Liana is 5kg lighter, at least 60% stronger and said she’s still eating “a lot” but still slowly losing weight?! Muscle costs energy so the more you have maybe the more you can eat 🧐🤓
