Mariah Jean Fit. Quality advice, online coaching and nutrition + exercise plans. Proven results for fat loss and muscle tone. Mariah Jean Carew.
My purpose as a coach is to support mums with real, practical advice so you can build a healthy lifestyle that’s sustainable and fits into the chaos of family life. Healthy, delicious recipes and quick and effective workouts.
My purpose as a coach is to provide Advice, Support and Ideas to guarantee everyone a chance at a healthy and natural quality of life.
Mariah Jean Fit supports women and men to become the best version of themselves. We believe that anything is possible with the right support to strive towards a sustainable, healthier and happier lifestyle. We embrace clients for who they are and encourage one another as a team to push towards one another’s individual goals. Our ethos encompasses a permanent solution focused approach to long term and sustainable learning. Our coaching approach is designed to ensure our clients can maintain their results and a balanced life style well in to their future years to come. We find the best option for coaching for you. Targeted to fit your goals, lifestyle, location, fitness facilities/equipment, food preferences/intolerances, injuries and specific needs. Owner and Head Coach with Mariah Jean Fit. Qualified Sports Nutritionist and Fitness Coach. Bodybuilding & Bikini Competition Prep Coach. NBA “Figure International” PRO Athlete 2021
- NBA National “Figure” Overall Champion 2021
- NBA National “Figure International” Overall Champion 2021
- ICN QLD “Ms. Classic Figure” Overall State Champion
- ICN Australian Novice “Ms. Classic Figure” Overall National Champion 2019
I provide online and in person coaching for clients all across Australia and the world. Throughout my life I’ve personally over come many obstacles and frustrations while searching for a way to live a healthy, fulfilling and balanced lifestyle. During my journey and due to the challenges I over came, I established a very unique understanding of the difficulties every day people are facing. I personally experienced yo-yo dieting and following fad diets and short term fixes that were simply not lifestyle friendly nor sustainable or educational. It gave me a passion to help share my experience and acquired knowledge with others and give them the opportunity to grow and reach their true potential.
18/10/2025
Mums struggling with weight gain, STOP doing this👇🏼
Starving yourself during the day, hoping it’ll help you lose more weight.
Reality check - it won’t.
It’ll just make you eat more at night.
Low blood sugar is a disaster zone for binge eating.
Eat every 3 hrs:
+ 1/4 plate protein (chicken breast, lean beef, beef jerky, lean fish, yoghurt, protein powder)
+ 1/2 plate veggies/fruit
+ 1/4 plate complex carbs (potato, brown rice, brown bread/crackers)
+ tbsp healthy fats (avocado/nuts/seeds/egg)
📥 Want easy, mum-friendly snack ideas that stop sugar cravings for good?
Comment HUNGER and I’ll send you my free Hunger Buster Recipe Book - made for BUSY mums.
18/10/2025
So many mums make this mistake after having a baby👇🏼
They jump straight into sit-ups or crunches, thinking it’ll flatten their tummy…
These exercises actually make your belly bulge even worse by pushing the stomach outward even further — ab separation.
They end up frustrated, wondering why their tummy still sticks out no matter how many workouts they do.
Here’s a better exercise every mum should be doing — whether it’s been weeks, months, or even years since having your baby:
Controlled Toe Taps
✅ 10–15 reps per leg
✅ 3 sets
✅ 2–3 times per week
✅ 30 seconds rest between sets
This move helps to flatten your tummy, gently rebuilds ab separation, helps close ab separation and supports your back without the strain.
📥 Want to learn how to safely rebuild your core and check for ab separation?
Comment BELLY and I’ll send you my guide to finally lose that baby belly.
Save this post 🏷️
Follow for more mum-friendly exercise and nutrition tips ❤️
18/10/2025
Losing the baby weight & fitting back into my old clothing sizes.
Having more energy to train more often.
Resolving ab separation.
The way I saw my body — feeling sexy again.
I had this deluded idea I was going to lose 10kg in the first few weeks & lose another 10kg in less than 6 months after having a baby.
I was constantly exhausted in pregnancy — training felt like an uphill battle.
I thought “I’d get my energy back once the baby was here”.
I hoped my abs would come back together quickly and easily.
I thought I’d finally feel sexy again without a pregnant belly.
Boy was I wrong.
It took almost double the time I’d previously planned - to drop my baby weight.
And even then it can take longer for some - and that’s entirely okay.
Running a business, keeping a house clean, life admin, sleep deprived, exercising and having my baby at home while working and breastfeeding — was and still is more exhausting than pregnancy, or at least a different kind of exhaustion.
I had to adapt and change my training approach, I only trained 3 x a week in pregnancy and still to this day — only train 3 x weekly 15 months postpartum.
Resolving ab separation is HARD and it takes persistence, mindfulness and a whole lot of consistency to see even the smallest improvements (I’m even still working on what was severe and now is minor ab separation).
I constantly told my partner “I struggle to see myself as sexy while pregnant” and postpartum I’ve struggled even more.
The identity shift, the loose skin, the tummy and hips that just well - look different.
It’s like I was walking around in someone else’s body and I’m only just starting to learn how to love this new version of me all over again 🤍
What did you think was going to be easier after having a baby — that wasn’t or isn’t?👇🏼
Save this post for when you’re struggling ❤️
Follow for more exercise and nutrition support for mums 🫶🏼
17/10/2025
It’s more than just that…
It’s skipping meals.
Not intentionally — but because you’re too busy, too tired, or just trying to “be good.”
But here’s what really happens:
➡️ You under-eat during the day
➡️ Your blood sugar crashes
➡️ Cravings spike (especially at night)
➡️ You end up overeating the wrong things — and blaming your willpower
This cycle keeps you stuck.
Your energy drops, your sleep suffers and fat loss becomes almost impossible — even if you’re eating “clean.”
You don’t need another strict meal plan.
You need the right foods during the day, balance and structure that works with mum life.
Start with our NEW Busy Mum Weight Loss Bible — it shows you exactly what to eat, exercise from home and rebuild habits without going to extremes.
Comment “Busy” to get your copy ASAP!
SAVE this post for later 🔖
FOLLOW for more Mum friendly weight loss, nutrition & exercise advice 🫶🏼
16/10/2025
Why eggs MAY be working against you👇🏼
😬 Most mums who say they “eat eggs on toast for breakfast”, run out of time to even make them, then end up not eating breakfast AT ALL.
🤌🏼Which leads to a lunchtime blood sugar crash and eating whatever they can get their hands on by the afternoon.
🍳 Eggs contain SOME protein and healthy fats — but just 2 eggs alone, may not actually contain enough protein to start your day.
📉 1 egg contains about 6-7gm of protein, which equates to about 12-14gm of protein for 2.
🍗 You should aim for 25-40gm of protein in your breakfast. ESPECIALLY if brekky is your post exercise meal.
😍 This serving size helps to keep you feeling fuller for longer — preventing the mid morning munchies or reaching for yet ANOTHER coffee.
❌ This DOESN’T mean you need to eat meat for breakfast.
💯 You CAN just add in extra egg whites for more protein — without the added fats (fats are more energy dense).
💃 OR you can add a scoop of protein powder to your choice of carbs, fibre fats, to bump up your morning protein intake.
🍽 Protein + carbs + fats + fibre = the combo that keeps you full, energised and stops the binge snacking cycle.
BETTER breakfast ideas:
✅ 2 eggs + 150-200ml of egg whites (or 100gm of cottage cheese) + 2 slices of wholemeal, rye or sourdough toast + 4 slices of tomato + 50gm spinach
✅ 150gm high protein/low fat yoghurt + scoop of protein powder + 75-100gm of berries + 1/3 cup of oats + pinch of shredded coconut
✅ 250ml of lite milk or unsweetened nut milk + scoop of protein powder + 1/2 a banana + tsp of peanut butter or nutella (smoothie or warm oats)
It’s not about cutting foods out — it’s about building meals that actually keep you full, fuel your energy (and your goals).
Balanced plates > tiny breakfasts.
Always.
🍽 Tired of feeling HUNGRY an hour after breakfast?
Comment “HUNGER” and I’ll send you my Mum Hunger Buster Guide instantly 📥
Packed full of QUICK, filling snacks you can use to FILL the hunger gaps between brekky, lunch and dinner time! 😋
Save this post 🏷️
Follow for more nutrition and exercise tips 🤍
15/10/2025
My eating disorder had me in a chokehold, a death grip, a vice I hid for years - of all consuming internal torment.
My previous abuse of alcohol & smoking, replaced with yet another addiction.
Impacting relationships, eroding my confidence, despite desperate measures I took to justify my worth.
I was admitted to mental health ward after 2 attempts on my life.
I felt ashamed, alone, trapped & afraid.
Yet I was desperate to escape.
I’ve since rebuilt my entire life from the ground up.
20kg heavier, fully recovered from anorexia & bulimia nervosa.
Finally left a domestic violence, unfaithful 7 year on/off relationship.
Travelled internationally.
Competed in my first natural bodybuilding show, won my first overall title.
Left an unfulfilling string of different career paths, launched my coaching business - helping thousands of clients change their own lives.
Got into a relationship with the love of my life after years of knowing him but never feeling “good enough”.
Moved to my dream location to live & raise a family.
Prepped myself into my next season of natural bodybuilding shows, won 2 overall titles & went PRO x 2.
Hired my first employee.
Got engaged.
Diagnosed with Adenomyosis, planned & started our conception journey of 1.5 years trying for a baby.
Fell pregnant, kept working, gave birth, returned to work 3 days later.
Supported my fiancé to compete in his first show ever & attended client shows, while pregnant.
Completed my post graduate degree just weeks after birth.
Battled breastfeeding struggles (still breastfeeding), sleep deprivation & my daughter’s weight gain trouble.
Hired my co coach Chloe.
Showed up for my dad while he battles stage 4 cancer, diagnosed when I was 9 weeks postpartum.
Lost 20kg by my daughter’s 1st birthday.
Bought my dream my first home 50/50 with my fiancé.
I curated the life I’ve always wanted but previously thought I never deserved.
Now I can tell my daughter one day “I fought for myself & I fought for you.”
Truth is, we’re all fighting against or for something.
From having nothing, to having absolutely everything - worth living for.
Follow for more 🫶🏼
15/10/2025
Mums, you’re making one huge mistake with your eating…
Both you and I KNOW not eating all day isn’t helping you lose more weight 😫
Skipping breakfast, having a small snack and then eating whatever you can find for lunch ISN’T workinggggg! 🚫
Otherwise you wouldn’t be struggling so much with weight gain!! 💯
Starving yourself all day does NOT = weight loss, so STOP it !! 🤚🏼
It gives you low energy, cranky moods, 3pm cravings and uncontrollable night time binges…
You’re all saying: “But I’m not hungry in the morning or during the day” 😒
Because you’re eating SO MUCH at night, waking up with a food hangover > then the cycle repeats 🔁
It makes NO sense to be eating all our food at night right before sleep, when that’s not when we NEED energy?? 🙃
If you actually start eating breakfast & a proper lunch (these don’t have to be big)…
You give your mind & body the energy it NEEDS to function & you’ll actually have enough energy to bloody exercise!! 👏🏼
No more 3pm sugar cravings or night time hangry binge episodes 😒
Try this easy meal plan ⬇️
9AM BREKKY:
High protein yoghurt pouch
A piece of fruit
A small muesli bar
12PM LUNCH:
Medium tin of tuna or 2 small tins of tinned chicken
Brown rice cup
Carrot & cucumber sticks
(or just a whole carrot and half a cucumber like I do because I’m lazy) 😂
3pm SNACK:
Beef Jerky OR a Protein Shake
Piece of fruit
Small nut bar
6PM DINNER
150gm lean steak (palm size)
100-150gm Carisma potato (large handful, no oil)
1 large cup of mixed colour frozen or fresh veg
9PM (OPTIONAL) DESSERT
Chocolate protein pudding
Then you won’t get to bloody 3pm feeling flat, struggling to focus & craving choccy 🍫
Because you’ve already given your body the slow digesting energy from the good stuff it ACTUALLY wants! 🥕🍚🥔
Save this meal plan for later 🏷️
Follow for more mum friendly weight loss & strength tips 🤎
14/10/2025
I’m looking for 5 Mums who want to feel CONFIDENT wearing swimmers this Summer☀️👙➡️ Just like my other Mums have!
If this sounds like you…
Hiding behind baggy T shirts and swim shorts 🩳
Too scared to wear anything else but too stressed to do anything about it 🤷🏻♀️
Need to make a change but can’t find the time…⏳
Sick of feeling flat and burnt out all the time?
Need something to make your life EASIER but you want to see changes FAST?🔥
Want to lose your mum tum and drop 5-10kg in 8 weeks? 👀
JUST like my other mamas did in my previous challenges (swipe left for results) ⬅️
Then is EXACTLY what you need👇🏼
Someone to take the mental load of it all OFF your shoulders 🤗
One less thing you have to worry about👏🏼
I will personally:
✔️Tell you EXACTLY what you need to eat for weight loss
🥘 Plan your meals to your food preferences (yes even picky eaters)
💃 Design family friendly meals the whole household will love
💪🏼 Program your home or gym workouts - 3/4/5 day options
💬Provide constant support via in our exclusive challenge team chat
😍Provide exclusive challenge member only going into the New Year
👑Hold you accountable with progress tracking tools
And of course there’s prizes to be won!
A full 8 week coaching membership + .supps supplements 🤑🏆
So if you want to see results in a matter of days…😱
➡️ Train from home
➡️ Do as little as 3 exercise days
➡️ Use flexible meal & exercise swaps
➡️ Eat foods YOU LOVE!
➡️ Lose weight & feel like YOU again
➡️ Prevent Christmas weight gain
And access all of the above for less than HALF the price of my previous challenges, with even MORE value included….💅🏼
My SUMMER SHRED 8WC is for YOU! 🚀
Designed FOR busy mums BY a busy mum ❤️
From someone who actually gets it, sleep deprivation and all 🫶🏼
Let’s do this TOGETHER ✨
Get 15% off our challenge for a limited time ONLY 🙌🏼
Limited spots available - we will BOOK out, we always do! 💃
Drop a ❤️🔥 below or Dm Me “SUMMER” and let’s get you Summer READY Mama! ☀️👙
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Throughout my life, like many others, I have faced many obstacles and frustrations while searching for a way to live a healthy, fulfilling and balanced life. I pursued the deeper knowledge and truth behind healthy eating and exercise as a long term solution, not just a short term fix. As a result, I have spent the last 7 years educating myself in the nutrition and fitness field. I am now a qualified Sports Nutritionist and Personal Trainer and a practicing Online Fitness and Nutrition Coach to over 200 happy clients and growing!
I currently practice as an Online Coach for everything from: personalised and tailored Meal Plans and Exercise Plans to weekly Macros (goal specific) Nutition and Fitenss Coaching to Bodybuilding, Physique, Bikini, Fitness and Figure Competition Prep Coaching for athletes. Although I am based in Brisbane for my one on one Personal Training sessions and services, QLD Australia, 90% of my clients are based online and can access my coaching services any time of the day any time of the week, all over the world.
During my journey and the challenges I faced it gave me a very unique understanding of the difficulties everyone faces and gave me a passion to help share what I know with others and give them the opportunity to become their best self. And thus, Mariah Jean Fit was born, a family of like minded men and women, every day people and athletes all coming together from across the world to achieve amazing results and to look and feel better from the inside out.
Mariah Jean Fit Ecompasses:
Educating every day people towards eating sustainably long term for their health and fitness goals as well as mentally preparing clients for their health journey. Mariah Jean Fit avoids the extreme diets and training routines that in most cases is completely unnecessary and encourages a happy and wholesome approach to reaching our individual goals. All plans and coaching is tailored to your specific goals, preferences and needs, therefor giving you the best approach to sustaining a healthy lifestyle and maintaining or even improving your results.
I look forward to helping my clients discover what it means to live a happy and healthy sustainable lifestyle. My simple motto: “Mariah Jean Fit, changing lives, one day at a time”.
For any inquiries or questions, please feel free to message me directly through this page or contact me via email: missmariahjean@hotmail.com or phone: 0421 942 665
