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Steph Bristow Fitness & Coaching, Melbourne (2025)

23/04/2025

Are you recovering properly?

🪧 Here are 4 signs that you are NOT recovering properly!

❤️‍🩹 Muscle soreness all the time

❤️‍🩹 Progress/results have slowed down

❤️‍🩹 Feeling sluggish/slow & restless nights

❤️‍🩹 Getting sick more often

Recovering is just as important as the journey itself. Listening to your body and taking the necessary actions to heal and recover to be able to put in 110%.

Not seeing the results your wanting?

Needing to learn how to train & recover properly without burning yourself out?

➡️ Inquire today! > link 🔗 in my bio! 💪🏼💜

19/04/2025

Happy Easter Fitfam! 🐣🍫

Hope you have all been enjoying a much needed break and spending time with all your loved ones. Sending all my love to those near and far 🥰

For those still working hard and keeping everything going you guys are the real MVP’s. Hope you guys get some rest and enjoy some time with your friends and family where you can.

Stay safe and healthy 💜

Remember to enjoy yourself and some chocolate isn’t going to ruin all your hard work. Be kind to yourself 💪🏼💜

17/04/2025

And that’s a wrap ✅🔪

12 weeks of rinse and repeat 🔁
12 weeks of hard work 😓
12 weeks of showing up (even when I didn’t want to)
12 weeks of planning & prepping
12 weeks and 60 weight sessions completed
12 weeks and 120,000-140,000 steps clocked

These past 12 weeks have been amazing and the most enjoyable deficit I have ever done!

Nice tidy up of my body composition! 😍🤘🏻

Thrilled so proud with myself and a massive thank you to everyone that has been in my corner along the way.

Start weight ~ 63.9kgs
End weight ~ 60kgs

3.9 kgs doesn’t sound like a lot but don’t underestimate the physical power it has when you track the data 📊 and compare the before and afters.

07/04/2025

Oh hey!! 👋

Does this sound like you? Plus everything else we seem to juggle behind closed doors 🚪

Everything just keeps adding up or something is always in your way?

Feels girl!! 🙄

This was me… every Monday hitting the reset button, feeding myself excuses and never prioritising myself and always putting myself last! Thinking I’m doing the right thing… but really was just always setting myself back.

Best thing about being a ONE man band 🎸is you are catered for individually, all your needs and expectations are valued by one person… you aren’t getting mixed signals or messages from others and your surrounded by likeminded people that have all at least once been where you are currently.

Your personalised plan and guide to success it awaiting for you!

Click the link in my bio or DM “Start Now” to gain access to your personalised and tailored planner so you can be on the road to becoming the best version of you ✨

We cover all things ~

Training (home&gym) ✅
Exercise/Body Movement ✅
Nutrition & Recipes ✅
Self love & Self Compassion ✅
Daily Habits & Flexibility ✅
Building Strong Foundations ✅
Growth & Knowledge ✅
Performance over Perfection ✅

ANNNNDDD SO MUCH MORE

03/04/2025

Julia & Krystian’s “Engagement Party” 🎉 01.03.25

Honestly it’s one thing to be privileged to be invited to a close friend or family members special day 💍 but I honestly feel even more privileged and honoured to watch TWO of my beautiful clients get married!

Even though these two beautiful humans have become and are most definitely considered friends, it was such a happy and emotional moment that I got to be apart of their special day knowing how far both of these two have come as individuals and as a couple 🥰

It’s not every day you get to be in a job where you connected with people on a truly deeper level and have such an impact on their life that you grow such a strong connection 🥹💜

Swipe across to see my reaction >>> 😅😅🤣❤️

31/03/2025

Do you feel like getting from A to B is such a struggle? 😓

Girl I hear you!! This 100% was me all over 🫠

I suffered massively from low self esteem, confidence and self worth… I always second guessed myself 🔁 over and over it was like a mirror 🪞 maze and trying to get out of it felt so fricken hard, every time I turned around I just saw the same girl looking stuck!

Getting from A to B wasn’t some grand epiphany or some magic pill 💊

In reality I needed to focus more on the basics and learn more about myself and my body. Focus on what I was actually putting into my body and focus on executing a plan that I could actually accomplish, enjoyed doing and continuously execute to actually be able to see the physical results. Re visit my beliefs and values, this one was a BIG one! This was a huge game changer for me, self talk and self compassion is a massive core component in your journey!

- Focus on the basic’s
- Don’t over complicate it
- Re visit your beliefs & values
- Self talk & self compassion shifts
- Consistently show up & execute

Not every day will go as planned, not every day you’ll be able to execute everything to the best of your ability and that’s okay. A to B is achievable by being consistent with your intentions BUT remember consistency can look different every day!

Ask yourself… are you consistently showing up as best you can each day? Even if it may look different from the day, week before or are you CONSISTENTLY not showing up for yourself and feeding yourself BS?!

31/03/2025

Life in March lately ‘25 ☀️🍃

3/12 done & dusted just like that!! 👀

Massive client WINS
12 Week Challenge started
Smashing my own journey 🤜🏻🤛🏻
Aaron got a new broom broom 🔑
Family visits & catch ups
Plenty of walks with Mia 🐶🐾
Enjoying the moment 💜💜

28/03/2025

Week 9️⃣ Update! 🎉

9 weeks ago I decided to enter a deficit after coming back from a well deserved holiday back in January 2025 and of course Christmas/New Year break 😝

Truth be told I haven’t completed/finished a deficit for over 12+ months. I’ve been managing mostly through maintenance and or a surplus (build).

Start weight 63.9kgs >>> 60.9kgs

Things I have been doing:

✅ Weight training x5 per week

✅ 10-12k daily step goal

✅ 7-8 hours sleep

✅ 2-3 litres of water

✅ Adhering to calorie intake (1900)

✅ Adhering to macronutrient targets

✅ Providing balance with my meals throughout the week
(Including untracked meals 1-2x per week)

✅ Prioritising protein in every meal

✅ Eat my ice-cream EVERY NIGHT!!

✅ Listening to my body and what it needs

Things I haven’t been doing:

❌ Skipping sessions (I still go through the movements even if I’m not feeling my strongest/don’t always follow your mood)

❌ Skipping meals and thinking it’s okay to then eat whatever I want

❌ Cardio

❌ Staying up late and scrolling

❌ Restricting myself! (I balance out my day around what it is I wanting/feeling if it isn’t within my regular routine)

❌ Following things or people that don’t align with my goals and ambitions

❌ Saying “no” because it’s labelled as “bad for you”
(Portion control and listening to when your body is full)

This deficit has to probably be one of my most successful, yes you may think “Steph it’s only 3kgs” or “Steph it’s taken you 9 weeks for only 3kgs” …. YES, BUT do you know why I believe it is my most successful! >>>>

Because not only have I managed to lose 3kgs with still 3 more weeks to go but I have been able to do it consistently while keeping my calories relative high without restriction, without any form of cardio, keeping my strength and even feeling stronger! And it’s felt like an absolute BREEZE 😍

Why? because I made a strategy that was going to suit and fit me and my lifestyle best! I made it enjoyable and I’m NOT adding s**t in there that isn’t going to be achievable or enjoyable for me. STICK TO THE PLAN

🔑

25/03/2025

Calorie Deficit 🔪⚖️

A simple breakdown for beginners >>>

A calorie deficit happens when you burn more calories than you consume. Calories are the energy your body gets from food and drinks. If you eat less or burn more energy through exercise, your body uses stored fat to make up the difference. This process can lead to weight loss over time.

For example, if your body needs 2,000 calories a day to maintain your current weight, and you only eat 1,800 calories, you’ll create a 200 calorie deficit. Over time this can help you lose weight.

However this example ⬆️ is something you need to stick to over a period of time! And be able to do consistently!

Don’t be doing yourself a dirty Monday-Friday on 1,800 calories and the weekends you are blowing out 2000+. You’ll leave yourself in a vicious cycle and result will take 10x longer.

Recommend calorie deficit consumption to lose 0.5-1kg per week is around about 500 calories less then what you burn on average per day.

*Remember calorie deficit’s are different and vary depending on each person and their activity level, age, height, weight, lifestyle, what is actually achievable and sustainable for them.

*Never copy a friend, someone you know and or follow on Instagram.

*Your own journey is unique and we all have different needs, lifestyles, likes and dislikes. 💜💪🏼

🤜🏻🤛🏻

1:1 Online & In person Coaching Available! 🔥

➡️ Head to my link 🔗 and inquire TODAY!

22/03/2025

AF Mornington & Our 12 Week Challengers take on the 1000 steps!

Event One! ☝️

Pushing everyone to the top and celebrating everyone’s achievements as a team 💪🏼💜

19/03/2025

At SBFC we take developing a positive, rich, balanced and sustainable relationship with food seriously! 💪🏼

With the right tools, support and resources you are set up for long term sustainability, growth and success!

Each individual is catered for their specific needs, likes and dislikes. As yes we want to achieve being able to lose weight, gain muscle and or just simply live a better lifestyle, however building and learning the foundations from the ground up is also going to play a big part of your journey.

Food is not the enemy 😈 it’s how you choose to implement it in your everyday life that can become the core issue.

Wanting to incorporate a positive, rich, balanced and sustainable approach within your journey ⬇️

Hit the link in my BIO or DM “support” 💜💪🏼

17/03/2025

A moment for the dress! And the full works! 💜 Couldn’t pick one so have a whole carousal!

Hair
Make up .simo
Dress
Shoes

✨💜

13/03/2025

At SBFC you truly thrive when apart of a team or community that values empathy, passion and real-life experiences 🍃

It’s the kind of environment where everyone’s unique story is understood and appreciated. When people share common values that guide them through life, it creates a sense of connection and support that goes beyond just working together 🫶🏻

Knowing that you’re not alone, that your experiences and feelings are seen and respected, can make all the difference. Genuine support from someone who truly understands you has a profound impact, and it encourages personal growth, resilience, and a deeper sense of belonging 🤲

There’s nothing like the power of being in a space where you’re accepted for who you are! ⚡️

——————————————————————————————-

Wanting to feel heard and seen? Head to my link in my bio and inquire today

or better yet BOOK in a FREE strategy call📱

SBFC is not one size fits all! ❌💜

08/03/2025

Happy International Women’s Day 💜

Today we celebrate the incredible strength, resilience, and achievements of women around the world.

May we continue to uplift each other, break barriers, and create a world where every woman can thrive, dream, and lead.

Here’s to the trailblazers, the quiet heroes, and every woman who makes a difference your impact is immeasurable! Keep shining! 🌟

❤️

04/03/2025

How I went to self sabotage & self isolation with guilt >>>

SELF SUPPORTED & CONNECTED 💫

1️⃣ Guilt/self sabotage can arise from past actions, perceived mistakes, or unmet expectations. Reflect on why you feel guilty. Are you blaming yourself for something you didn’t control, or is it a result of not meeting your own or others expectations?

Sometimes guilt/self sabotage is disproportionate or rooted in perfectionism. Ask yourself if your guilt/self sabotage is based on facts or if you’re being too hard on yourself. Can you forgive yourself for what happened and learn from it?

2️⃣ Understand that everyone makes mistakes and no one is perfect. Instead of punishing yourself with guilt/self sabotage, remind yourself that growth comes from learning, not from carrying the weight of past mistakes.

3️⃣ Instead of letting guilt/self sabotage hold you back, change how you view your mistakes. Mistakes are part of being human and an opportunity for growth. Reframe your thinking: “What can I learn from this situation?” instead of “I’m bad because of this mistake.”

Celebrate small successes and progress you make in overcoming self-sabotage or reaching out socially. The more you acknowledge positive steps, the less room guilt will have to grow.

4️⃣ Isolation can feel like a way to avoid guilt, but it often deepens it. It creates a cycle where you avoid others and your own feelings, making guilt worse. Remind yourself that connecting with others can actually help relieve guilt and self-sabotage.

If isolation feels overwhelming, begin with small steps. Try reaching out to one person you trust, even if it’s just a brief message or text. Gradually, this can help rebuild connections and remind you that people care for you.

5️⃣ Start by identifying when and how you sabotage yourself. Do you procrastinate, doubt your abilities, or avoid taking action? Understanding these behaviors is the first step in breaking the cycle.

➡️ Wanting to learn more about how I over come this! DM “CONNECT” 💜💜

01/03/2025

The only person you should be proving yourself to is yourself!

The only person who can challenge yourself is you!

The only person that can choose the outcome is you!

It’s you vs you 💯💪🏼

———————————————————————————————

“Strength does not come from what you can do. It’s comes from overcoming the things you once thought you couldn’t.”

- Rikki Rogers

27/02/2025

🔥 Client Progress 🔥

Meet my 1:1 client Lauren! 👋

30kgs lighter, happier, healthier and stronger!

Lauren’s story and journey is nothing short of inspiring, she has been truly dedicated, committed and really flip her lifestyle around 💯

Over the past 12 months Lauren has participated in half marathons and completed her very first triathlon last weekend 👏🏻 I honestly couldn’t be more proud.

You’re truly so inspiring, specially to all those hard working mums out there and to those single mums.

Living proof that if you truly are dedicated to yourself you can achieve absolutely anything 💜💜

Can’t wait to continue your journey and build on your success.

23/02/2025

Bits & bobs ~ February ☀️🏖️💜

#212

Steph Bristow Fitness & Coaching

23/04/2025

19/04/2025

17/04/2025

07/04/2025

03/04/2025

31/03/2025

31/03/2025

28/03/2025

25/03/2025

22/03/2025

19/03/2025

17/03/2025

13/03/2025

08/03/2025

04/03/2025

01/03/2025

27/02/2025

23/02/2025

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