Fire fit coaching

12 Weeks wrapped with 💥

We had everything thrown at us for this one..

Knee op, 12 hour shifts & a busy Dad..

We built a plan to suit and Scott executed it perfectly with the time given to us.

Completely transformed his look with strength & fitness at an all time high 🚀

7kg down & 6 inches off the mid section 🔥

He’ll now kick on with the knowledge gained and continue progressing 🎯

Solid work from over the last few Months.

Every now and again a client will come along and fully commit to the process.. Weeks of 10/10 adherence, banging the same drum day after day - zero complaints.

The majority of people start then have one eye on the Weekends off plan meal & the other eye counting down the weeks left on plan. They’re results a direct reflection of their consistency and will power.

You reap what you sow.. do the hard work everyday until you’re in a good position - only then can you take the foot off the gas ⛽️

No stopping now though, we plan to kick on into a gain phase and take this up a level again 🚀

What can you do in 5 Weeks?

Quite a lot when you actually put in the work (Even with a couple beers here and there 😂)

Nigh on same weight in both pictures.

Solid effort on this 5 Week Holiday prep..

Perfect position to enter a gain phase on return and bring this to life 🔥

Nobody is gonna come do the work for you!

📈🔥

Guesswork doesn’t build elite physiques.

You don’t just “eat clean” and hope for the best.
You track. You measure. You adjust.

Calories. Macros. Training volume. Recovery.

It’s all data that needs to be measured and manipulated.

You want next level results?

Start treating your body like a performance machine.

Log it. Learn from it. Level up.

Morning training?

I did a poll this week and 70% of you train first thing in the Morning..

Training in the morning is fine but hydration is key if you’re going to do it. You’ve just gone 6–8 hours without water.

Get at least 500ml–1L of electrolytes in before you train.

Personally I prefer some carbs over fasted.

You don’t need a full breakfast, but having 20–30g of fast digesting carbs (banana/rice cakes/honey) or an intra workout carb drink will make a big difference in energy and performance.

Morning or evening Your session should be fuelled correctly with the intention of going in and attacking Your workout.

“I don’t have time” is one of the most common things I hear..

it’s not a lack of time, it’s a lack of structure.

I used to think meal prep would consume My downtime & take up all of My free time - I couldn’t be more wrong.

In this example… We see how introducing even a little structure changes everything:

• More time back
• Less stress
• Better results

But whether you work shifts, sit at a desk 9–5 or ADHOC - there is always a way.

You don’t need a perfect routine but you need a planned one.

DM “STRUCTURE” and I’ll help you build a week that works for your life

3 easy things you can implement RIGHT NOW to start getting results

1: Set a realistic goal within a set time frame.
2: Write out a Diet & exercise plan to follow during that period.
3: Monitor your progress based on your goal.

You’re not getting results because you’re just going through the motions.

You have no plan, no timeframe, just an endless road of going through the motions & wasting time.

Stop going in circles, Your efforts deserve results

- 📸

4 Weeks to prep for a shoot? Easy mate.

First fitness photo shoot for her business content - absolutely nailed - with the man

We didn’t give ourselves much time to prep but that’s the beauty of already being in a good place Year round - You can pull the trigger when needed 💥

We’ve ran multiple stages over the last Year and a half..

Weight loss, performance, gain and maintenance.. We know how we both operate and can move between them without phase now.

Ever thought of utilising a photo shoot as a goal?

Get in touch!

There’s a direct correlation I see almost weekly…

Someone gets in touch.
Asks about coaching.
Says they’re ready to change.
Wants a plan.
Asks the right questions.
Agrees it all makes sense.
…and then disappears.

No follow-up. No action. Nothing.

Here’s the truth:
Asking isn’t the same as doing.
Talking isn’t the same as showing up.
Wanting change doesn’t mean you’re ready to work for it.

You can read every post, watch every transformation, even message a coach—but if you ghost the moment action is required, it’s not a commitment, it’s a daydream.

Change doesn’t come from curiosity.

It comes from consistency & action

I can put my life on it thats how they navigate their careers too!

Don’t just talk about it. Walk the walk.

Register here - kahunas.io/form/xecmt4

We’re already three months into 2025—that’s 25% of the year gone. Now’s the time for a reality check on your fitness goals.

Have you been consistent?

Are you seeing progress?

Or are you still “waiting for the right time” to start?

If you’ve fallen off, it’s not too late to turn it around. A bad month doesn’t mean a bad year.

The next 75% is yours to dominate.

Let’s get after it!