Total Health By Tegan

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Sunshine Coast, QLD
Total Health By Tegan

Nutrition. Pilates. Remedial Massage. Dry Needling & Cupping Therapist. World Champ Figure Pro. 🏆
Mother to three 💞
Living Lean Book Out Now 📚

14/10/2025

Complex Carbohydrates in the evening only Monday to Friday has been a nutrition technique that has always worked amazing for me. I find Carb Backloading incredible for middle aged women to do all the things- fat burning, hormone balancing, lean muscle building, recovery, getting adequate macro and micronutrients, and a good quality sleep. It also fits the Eat The Rainbow concept perfectly, which I thoroughly believe in also.

I discuss these protocols and add them into my meal plan, Living Leaner. If you’re interested in trying it for yourself and seeing exactly what amount of macronutrients I follow for Carb Backloading download or purchase magazine copy of Living Leaner - Meal Plan & Recipe Book via my website.

www.thepostpartumprogram.com

07/10/2025

Lunch Goals 🥗
High Protein, Good Fats & Go Green Protocol

Chia Crusted Salmon & Salad from my
Living Leaner Meal Plan & Recipe Book.
Revised edition.

✔️ Paleo
✔️High Protein
✔️High Good Fats
✔️Carb Backloading
✔️80/20

Get started eating cleaner and leaner straight away with an instant download or order your magazine copy today. 📖

www.thepostpartumprogram.com

01/09/2025

Normalise starting over! It’s never too late and you’re never too old to start again & again & again!
40 is rapidly approaching for me and although it’s just a number it does signify a shift. The biggest shift being my WHY. Why focus on my health and fitness, it’s not to look a certain way, it’s now so much deeper than that. It’s about having energy, balancing hormones, reducing aches and pains, working through injuries, reducing osteoporosis onset, cardiovascular diseases, brain fog and dementia, having a deep sleep, reducing stress, and getting a serotonin boost. It can all go downhill very quickly if you let it. I treat people with injuries and health concerns everyday and it actually scares me. I don’t want to feel like crap and not be able to do things as I enter my prime. My kids are growing up and so busy now and I need to keep up!
My goal is to encourage others (particularly middle aged women 🥴) to be comfortable with starting over and focus on feeling good.
I’ve lost count how many times I’ve started over and I know that I will keep going through phases where I fall off the rails and have to crawl my way back on top!
Physically, I will focus on growing my leg muscle back but other than that it’s all for health and sanity!

16/06/2025

Quick Protein base meal prep.

Roughly 6 portions to add to meals from 1kg of Aldi 3 Star Mince. (Not my fav mince but I’m a busy mumma and Aldi is my closest supermarket!)

You don’t need to overcomplicate your life to hit your protein requirements.

More information and macronutrients breakdown in my ebook - Living Lean.
www.totalhealthbytegan.com

14/06/2025

Yesterday we celebrated the 10year reunion of the winning grand final rugby union team. I was fortunate to be the trainer, RMT. He was the #1 Prop. Great to catch up with all the Old Boys. Well done Cods A grade on your win against the Emu’s. Great to see the club still going strong, a new generation, and an influx of female players now.

08/06/2025

Cheeki little high protein, low carb, all natural snack between rides at MX Farm. So good to get back on the bike after wayyyyy too many weeks off due to the rainy weather. Had so much fun riding with Eva, she’s improved so much. The little ones had a ball in the mud as well!

Cheeki Biltong kept me going whilst not making me feel too heavy or sick in the stomach. Addicted to their Biltong. Best lean snack! I highly recommend their all natural, Australian made products.

05/06/2025

Black Pepper Steak and Onion
With Greens 🥬

1kg rump steak or kangaroo, diced
3 medium sized white onions, thinly sliced
4 cloves garlic, finely chopped
3-5 Tbsp black pepper corns, to your own taste
1-2 Tbsp chilli flakes, or to own taste (I love it spicy) 🌶️
1 Tsp BBQ seasoning
2 Tbsp olive oil
Green vegetables of your choice - tonight I used 3 zucchinis, sliced

There’s a Video making this simple meal prep on my instagram account.
I crushed the black pepper and chilli in the mortar and pestle for the best flavour.

Super simple meal prep
Makes 4-5 lunch meals
Add more colourful vegetables at dinner time or rice when following the Living Lean protocol

04/06/2025

Wishing my beautiful girl Amahli a happy 7th birthday. The one who gave me a second chance motherhood. You are the kindest, most caring, little pocket rocket. A true breath of fresh air in our household. As we keep reminding you, good things come in small packages! Be brave, be strong, be you. Love you so much xx

02/06/2025

Thank you!!!! If you’ve already purchased my ebook Living Lean - Meal Plan and Recipe Book check your inbox. A new additional recipe has been delivered to you as an appreciation for your support.

Be sure to Subscribe on my website for monthly updates.

Www.total healthbytegan.com

22/05/2025

Just a regular mum trying to turn this cup of tea into wine, but it’s not the weekend yet! 😅 My business name isn’t Total Health By Tegan because I’m a perfect text book icon of total health 100% of the time. I’m not perfect and I definitely don’t think everyone needs to live exactly how I choose to live my life! 80/20 is my philosophy now for optimal health whilst sustaining total happiness. Guilty- I’ll enjoy an alcoholic beverage on weekends when I’m not focussed on a specific goal, I get lazy, I get anxious, I swear like a sailor, at times I go psycho mummy at my kids, my house gets messy, I eat takeaway sometimes, I’ll have too much cheese at a party and regret it later, you name it I’ve probably done all the unhealthy things at some stage! I have however been crazy passionate and intrigued by all things health and fitness related since I was a young girl and I do my best to follow a healthy lifestyle as much as I can realistically. I’m not here to influence anyone to be like me, I’m just sharing what I’m truly passionate about, what I’ve learnt over the years, and what has or hasn’t worked for myself and my clients. I’ve had great success in the industry and I love to help other people, even in the smallest way.

Total Health By Tegan was created as a service to offer an array of different health and fitness modalities in the one place, which will continue to grow. I have worked hard to get qualified in different key areas within the health industry over the past 20 years because I truly believe they are all very important in striving to achieve optimal health. I have just added my newest section to my website outlining what I will be offering in terms of Pilates coaching. There is still a final few things in progress to bring it to life but it was time to bring my biggest passion back. This week I started Private Pilates clients again and it felt soooo good to teach what I love. Pilates is my jam! 🙌

Total Health isn’t about being perfect, it’s about looking into all areas of your health and what could improve your total wellbeing.
Total happiness is real key to total health!

Checkout what’s coming for Pilates on my website:
www.totalhealthbytegan.com

21/05/2025

Living Lean - Meal Plan & Recipe Book
Is out now as a digital ebook download.

Living lean is eating clean!
Use this manual to learn how to burn body fat whilst sustaining energy, brain function, and overall wellbeing. How to get adequate amounts of macronutrients, the best time to eat cabs and live a balanced 80/20 life. No liquid days or fasting, just simple flavoursome meals to easily live a leaner lifestyle without spending hours in the gym.

Over 150 recipe favourites:
🥑 High Protein and Good Fats
🥑 Carb Timing
🥑 Gluten Free
🥑 Dairy Free
🥑 Refined Sugar Free

Available for download immediately to your device for quick, easy access so you can get started straight away.

Currently 20% off!

www.totalhealthbytegan.com

20/12/2024

PAMPER & PILATES PACK - Self Care not Selfish!

Sunshine Coast, get someone the gift of wellness this Christmas or just show yourself some love.
Kick start your new year with some pampering and pilates. Set yourself up for a successful year and actually focus on achieving your goals. Get your body right first to return to exercise or get greater results. Learn how to live pain-free and perfect imbalances in the comfort of your own home.

PAMPER & PILATES PACK
2X 45MIN REMEDIAL MASSAGE TREATMENTS
2X 45MIN PILATES SESSIONS
Customised to your needs and goals
Mobile service available where I come to you.
Discounted price - $299
Digital gift voucher valid for 6 months

Rehabilitation, recovery, or restarting, this is the perfect way to get your body properly aligned, assess weaknesses, and correct imbalances as you return or continue to exercise.

DM me for more details or to purchase the Pamper & Pilates Pack for yourself or someone special.

Www.totalhealthbytegan.com

Address

Sunshine Coast, QLD

Website

http://www.thepostpartumprogram.com/

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