Meg Tovey Strength & Nutrition, Sherwood (2026)

22/01/2026

“Should I take a protein powder if I’m trying to lose weight?”

Protein is one of the most important nutrients when it comes to fat loss.

It helps with satiation (feeling full and satisfied after meals).
It reduces cravings and the urge to snack.
It supports recovery and strength from your training.
It helps you maintain lean muscle while losing fat.

So yes, hitting your protein target (around 1.6–2.2g per kg of lean bodyweight) will absolutely make your weight loss journey easier.

But protein shakes aren’t magic for weight loss!

A scoop of protein powder in water is low volume for the calories. Compare that to eating 150g of lean meat - same protein, but way more filling because of the volume and chewing.

That’s why, for some people, protein shakes can actually work against them. If you’re still hungry after the shake, you’ll end up adding extra snacks on top… which means more calories overall.

And at the end of the day - weight loss ultimately comes down to your total calorie intake.

So here’s my advice:
👉🏼 Focus on food first. Prioritise protein from lean meats, fish, eggs, dairy, or plant-based sources.
👉🏼 If you’re really struggling to hit your target through food alone, that’s when a protein shake can be a helpful tool to fill the gap.

And if you’d like me to take the guesswork out of your weight loss journey, comment or DM us the word PROGRESS and let’s 💬

21/01/2026

Fat loss isn’t about finding the one “good” food and cutting out the rest.
It’s about understanding food as a whole, from volume, fibre, and what actually helps with satiety.

Some foods give you a LOT more FOOD for the same calories.
More volume + more fibre = fuller for longer = fewer “white-knuckle” decisions later in the day. Aka “im so hungry but I can’t eat because I ate all my calories earlier”.

That doesn’t mean cereal, bread, or dried fruit are “bad”.

It means if most of your diet is built around high-volume, fibre-rich foods, you create way more room to include the things you enjoy without blowing your calories or constantly feeling hungry.

If you want help learning how to build your meals in this way, DM us the word PROGRESS for a no-bulls**t plan 🫶🏼

20/01/2026

eat your heart out

94 calories 🤌🏼

19/01/2026

You’ll keep overeating until you understand these 3 things 👇🏼

1. Stop undereating
This is the big one.
Whether it’s your overall intake or small, unsatisfying meals - chronic undereating drives hunger hormones up and decision-making down.
If your body feels deprived, overeating later isn’t a discipline issue - it’s physiology.

2. Identify your real triggers
Stress? Boredom? Fatigue?
Research shows all three can disrupt hunger and satiety hormones and reduce rational decision-making.
When you can name your triggers, you stop being blindsided by them - and you can plan around them instead of reacting.

3. Get dopamine elsewhere
Dopamine is your brain’s “feel good” chemical.
Highly palatable food is the easiest hit because it’s always accessible.
But the more often food is your main source, the more dopamine receptors downregulate - meaning stronger and more frequent urges.
Movement, sunlight, music, and connection all create dopamine without reinforcing the cycle.

Overeating isn’t a character flaw.
It’s usually a mismatch between biology, habits, and environment.

And if you want to learn more about how we have helped hundreds of busy mums and women lose 15kgs in 6 months or less, comment or DM us the word SUSTAIN and we’ll send you our FREE training 🔗

18/01/2026

Lauren’s new year goal: more bicep curls x

16/01/2026

A new client started this week who literally said on her consult call “I saw your page and client results in October last year and genuinely thought it was AI so I didn’t enquire…”

She couldn’t understand how we were helping so many busy women achieve 15, 25 and even 35kg weight loss AND raving about the experience 🥹

But it really is possible with expert guidance and real one on one support 🤝🏼 and here are some receipts from the past month 😝

Interested? Comment or DM us the word PROGRESS and let’s chat.

15/01/2026

You’ve just made a perfect fat-loss wrap 😮‍💨🔥

This whole wrap comes in at 360 calories
Protein: 45g
Carbs: 18g
Fats: 12g

You’ll need
• High-protein, low-carb wrap (Simpson’s Pantry)
• 150g chicken
• 20g mozzarella
• 50g capsicum
• 50g salsa
• Handful of spinach

Simple, balanced, high in protein and perfect for fat loss! We’ve helped over 800 women lose 10-30+kgs and keep it off for life so follow us for more tips and education!

14/01/2026

For educational purposes only x

12/01/2026

No single diet is superior for fat loss 👇🏼

Intermittent fasting, low carb, carnivore - they can all work because fat loss is driven by energy balance over time.

Different diets just change how that energy balance is achieved.

The real question isn’t “Is it allowed?”
It’s “Why am I doing it?”
If you genuinely:
- don’t enjoy breakfast
- feel good training fasted
- like the structure
Perfect - intermittent fasting can work.

But in my decade of coaching busy women, the ones who skip breakfast usually:
- feel flat or foggy all day
- rely on caffeine to push through
- end up overeating or grazing in the afternoon / evening
Which ends up wiping out the intended calorie deficit they need to lose the weight.

It’s not a discipline issue - sustainable fat loss comes from an approach that supports energy balance AND fits your preferences, physiology and schedule/lifestyle.

If you want access to our FREE training to lose 15kg in 6 months or less as a busy gal, comment or DM us the word SUSTAIN and we will send it over 🤝🏼

10/01/2026

14kgs down in 4 months for this working mumma of 3 👇🏼

“Before starting with MGTVY Coaching, I was honestly just getting through most days. surviving on liquid calories or simply not eating at all. I trained 7 days a week, but if I wasn’t hungry, I had myself convinced I didn’t need food. Knowing what foods to eat was never the issue, it was the lack of consistency. Because my meals were all over the place, I wasn’t seeing the results I wanted so badly.

After 13 years of hairdressing and constantly being on my feet, grabbing food on the run or skipping meals completely became normal to me, learning how to eat consistently every few hours was one of the hardest mental challenges I’ve faced recently. Retraining my brain to eat even when I didn’t feel hungry felt incredibly uncomfortable at first. But with so much guidance and support from Ally, I slowly found my rhythm. Now, I can comfortably eat 5–6 small meals a day without even thinking twice. One of the biggest challenges for me wasn’t just physical, it was my mindset. Over the festive season, I didn’t once question my food choices. I enjoyed meals, I enjoyed dessert completely guilt free.

Honestly, if you’re even slightly unsure about signing up, please take this as your sign. DO IT! You won’t regret it for a second! MGTVY Coaching has helped me work towards my goals while still feeling supported every step of the way. The one-on-one coaching, accountability, personalised program, and the community make such a huge difference. Having a coach and a group of people who genuinely celebrate even the smallest wins with you is truly the best part, keeping me motivated every single day. If you’re ready to change not just your body, but your relationship with food and yourself, this is how.”

If this resonates with you, enquire today https://calendly.com/d/3sy-ff3-ftm and let’s chat about how we can help ❤️‍🔥

08/01/2026

15kgs down in 5 months as a mum of 2 little ones and with a partner who works away 👇🏼

“Before coaching, life was just a constant battle of being a mum and feeling constantly burnt out. Having a negative relationship with food and constantly neglecting my own self care. Having no energy or interest in plan in out my meals, learning about macros and just eating whatever I felt like and always automatically looking at takeout as the “easier option”. I’ve done a number of challenges before and only now have I realised that I was probably eating way less calories and always pushing myself that little extra without fuelling my body with the energy it needs.

I started MGTVY at 3 months postpartum and to see an image of myself that I haven’t seen in a long time and to see that number on the scales along with a smaller clothing size, that was smaller than before my pregnancy journey, just makes it all so worth it.

My biggest achievement mentally has been understanding and accepting the fact that I can still eat the pasta, the chocolate, the bacon and eggs and chicken parmi that I want and still achieve the goals I set. And that if I do eat these foods, it’s not the mentality of “oh well I may as well just give up and start next week…” and then the next week comes around and this voice is repeating this same s**t in my head. I now know I’m allowed to eat “outside” of my meal plans, it’s never going to be 100% for me all day every day. But I now have slowly learnt to enjoy these meals and then get up the next morning and continue to eat what I’ve got planned with minimal negative thoughts about the choices I made and the foods I ate.

For me, the reassurance and positivity from my coach that you are doing the best you can exceeded my expectations. Life can get tough, and stressful but the fact that at times when I thought I was doing “s**t”, Ally showed me that these things were totally “normal” gave the mental relief to keep pushing on and not to throw all my hard work away.

To anyone who is one the fence about signing up, honestly just go for it. You won’t look back. However you have to be willing to put your mind to it and block out all the negativity that comes from the outside world. Personally, it can be tough but Life’s too short to not focus on yourself and all the girls at MGTVY will proudly assist and ensure you do everything you can to be a better version of yourself.”

Book a free consultation today https://calendly.com/d/3sy-ff3-ftm ❤️‍🔥

07/01/2026

You don’t need to cut out your favourite coffee to lose fat buttttt you do need to know this!!!

A creamy starbucks frappe might be higher in calories than a skim latte but both can fit. One is just going to be easier to account for and fit into your day of calories.

Food education is what lets you include the things you actually enjoy, instead of stripping the joy out of your diet, burning out and inevitably having to start over again.

Sustainability comes from understanding, not restriction.

DM us the word COACHING if you want to learn how to fit your favourites in and still get incredible results.

Meg Tovey Strength & Nutrition

22/01/2026

21/01/2026

20/01/2026

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18/01/2026

16/01/2026

15/01/2026

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