Nakama Academy

24/11/2025

The harsh truth?
Life doesn’t slow down when your health does.

Work, stress, deadlines, kids, bills — they all keep stacking.

But your energy, your mood, your body… they all pay the price.

If you don’t make time for your health now, you’ll be forced to make time for illness later.

Start small. Start imperfect.
But start before you break.

17/11/2025

Most people don’t have a discipline problem.
They have an identity problem.
When you see yourself as someone who takes care of their body ➡️ the gym, steps, food choices all become automatic.

Shift your identity, not just your habits.

02/08/2025

31/05/2025

👕 RESTOCKED.
NAKAMA ESSENTIALS

Our best selling oversized training tees!
Same comfort, Same quality and ready for your next fit ✅

06/04/2025

📢 I can't afford a coach.
Sound like a familiar excuse? Lets talk about it.

Investing in a coach is one of the most powerful decisions you can make for your personal or professional growth. But I get it—money can feel like a barrier. Here’s the truth: You can’t afford NOT to invest in yourself.

Here’s how to make it happen:
1️⃣ Budget for it. Treat coaching like a necessity, not a luxury. Cut back on non-essentials (like daily coffees or subscriptions you don’t use) and redirect that money toward your growth.
2️⃣ Payment plans. Many coaches (including me!) offer flexible payment options to make it easier for you.
3️⃣ Start small. If a full program feels out of reach, look for workshops, group coaching, or shorter sessions to get started.

❌ Excuse: "It’s too expensive."
💡 Solution: Think about what you’re losing by not investing in yourself. What’s the cost of staying stuck, overwhelmed, or unfulfilled?

❌ Excuse: "I don’t have time."
💡 Solution: Coaching saves you time. Instead of wasting years figuring things out on your own, a coach helps you fast-track your progress.

❌ Excuse: "I can do it on my own."
💡 Solution: Sure, you can, but why struggle alone? A coach provides accountability, expertise, and a fresh perspective to help you achieve your goals faster.

Want to book in a free consulation?

📥 DM me or comment below and I'll send you over some info. February is almonst done so you have a few days left for the discounted price too 📉

22/01/2025

🚨 NEW DROP COMING!!! 🚨
Its here and its EVERYTHING you’ve been waiting for! The Dandadan vibes are still going strong an this exclusive drop pays homage to the chaos, energy and hype of Dandadan

✅ always keeping:
🔥 unique design
👕 high quality oversized tee
🥳 limited edition

You need this in your wardrobe 😏

🔔Will be dropping this on Saturday so get your reminders out ⏰

21/01/2025

My advice on how to navigate your menstrual cycle 🔁

1. Menstrual Phase (Days 1–5)
The uterus sheds its lining, causing menstruation, i.e. your period 🛑
Estrogen and progesterone levels are at their lowest, this means:
💤 fatigue
🤕 cramps
📉 reduced energy levels
📈 increased cravings for comfort foods due to hormonal changes.
💧 water retention can cause temporary weight gain.
😪 reduced motivation and performance in workouts

✅ Tips:
- Focus on light to moderate exercise like walking or reduce your training to 60%
- Prioritize iron-rich foods (spinach, lentils) or supplement more iron with hydration.
- Don’t stress about temporary weight fluctuations—this is not fat gain.

2. Follicular Phase (Days 6–14)
Estrogen slowly starts to rise, this is where you hit your training hard as:
🔋 energy levels increase
😄 mood improves
🥗 digestion improves as the body is more insulin-sensitive

✅ Tips:
- As energy will be higher, get back to training at a high level!
- Focus on getting back on track

3. Ovulatory Phase (Days 15–17)
Estrogen peaks, and the luteinizing hormone (LH) triggers ovulation. This means:
🔋 energy levels and confidence are at their highest.
🤰 may experience bloating and slight weight gain due to water retention.

✅ Tips:
- Aim to smash those PR's
- Appetite may slightly increase but is manageable. If needed you can increase calories slightly so you can train a little harder

4. Luteal Phase (Days 18–28)
Progesterone rises, preparing the body for a "potential" pregnancy.
😤 mood swings
😫 fatigue
🥵 body temperature may increase, slightly affecting sleep.
🍴 increased hunger and cravings for high-calorie, sugary, or fatty foods.
💪 reduced performance in workouts due to fatigue or bloating.
💧 water retention can mask fat loss progress.

✅ Tips:
- Focus on steady-state cardio or lighter strength training if energy dips.
- Incorporate high-fibre, nutrient-dense foods (berries, whole grains, legumes) to curb cravings
- Don’t be discouraged by temporary weight fluctuations—fat loss is still occurring.

End Of The Day 🤷‍♀️
☺️ Be Kind to Yourself - Acknowledge that fluctuations are normal and progress is long-term.

13/01/2025

Why Me?
With so much misinformation out there, I know it’s super overwhelming to an individual. What works, what doesn’t work, what should I do?

Well…

That’s where I step in: I’m different because
✅ sustainable results
✅ personalised coaching
✅ real life balance
✅ knowledge development
✅ feedback
✅ ongoing support
✅ accountability

This isn’t just about fat loss - it’s about creating a healthier happy and more confident YOU!

18/12/2024

🚨 Feeling, Sushi Hub? You're not alone! One of my clients went for some sushi thinking it was a light option, but they had no idea about the calories. Sushi is delicious, but it can also be sneaky with hidden calories, sauces, and portions adding up fast.

That’s why I’ve created a Sushi Hub Cheatsheet to help you make smarter choices and stay on track with your goals. 🍣

Whether you're counting calories, watching your macros, or just trying to stay mindful, this cheatsheet has everything you need to enjoy your sushi without sabotaging your progress.

✨ Save this for your next Sushi Hub visit! Let’s make eating out easy and guilt-free. 💪

03/12/2024

✨ 100 Calorie - Fruit Swaps ✨

One of my clients recently asked if it was ok to eat fruit on top of their diet plan because it’s ‘healthy’.
I believe fruit and veg is super important for a well rounded diet BUT if your goal is lose fat then you must take into account the calories as they taste so GOOD that it can put you out of your calorie deficit 🫢

🍓🍇🍉 Here’s what 100 calories of popular fruits look like and why they’re awesome for your goals:

🍓 Strawberries: ~300g. High in vitamin C and super filling for low calories!
🍇 Grapes: ~150g. Naturally sweet and perfect for on-the-go snacking.
🍉 Watermelon: ~350g. Hydrating and packed with refreshing flavor.
🍌 Bananas: ~115g. Great for pre-workout fuel with potassium.
🍎 Apples: ~115g. A crunchy, fiber-rich snack.
🍍 Pineapple: ~200g. Tropical vibes with vitamin C.
🥭 Mango: ~150g. A creamy indulgence without overdoing calories.
🫐 Blueberries: ~150g. Antioxidants galore for your recovery needs.
🥝 Kiwis: ~165g. Tart, sweet, and vitamin-packed.
🍊 Oranges: ~200g. Immune-boosting and refreshing.
🍐 Pears: ~160g. Soft, sweet, and satisfying.

Fruit isn’t just about hitting calorie goals—it’s about nourishing your body with vitamins, fiber, and natural energy. 🍑💪

💡 Want help optimizing your meals for your goals? DM me today, and let’s make nutrition simple, enjoyable, and effective for YOU! 🙌

18/11/2024

🏅Client: Jovan

🎯Goal: Get abs, Body Recomposition, Lose Weight, Build Habits and Lifestyle Changes.
❌ Problem: Unsure how to set habits and better Doet control, Under fuelled for workouts, Energy Dips, Support & Accountability

Jovan always had issues with diet and consistency. His diet was shocking as he would always train consistently but couple it with fast food and excess calories. Never counted calories or understood macros, was tired of not seeing the results and feeling s**t.

What we did was create a well structured plan that fit Jovans lifestyle. Picking and choosing his favourite foods and implementing them into the program. Straightaway he noticed his energy much better, his sleep much better and his training went through the roof.

Was still going out, had multiple events and went to numerous raves 💫
⬇️⬇️⬇️

✅ 17kg down, 4 sizes down in pants 👖. Super happy with physique and is still pushing 🫡

📩 DM if you’re interested in the same transformation 😉