Nakama Academy

05/01/2026

📉 Weight: 63.4kg ➡️ 58.4kg
🎯 Goals: Getting Ready for a Holiday in 8 Weeks, Better Eating Habits, Body Recomposition, Improved Motivation, Optimisation of Macronutrients & Reframing Mindset
❌ Problem: Had a solid training background but wasnt optimising her performance through nutrition.

We discovered that we could do alot more around nutrition that would benefit her health.

Together, we focused on more than just fat loss. We worked around her lifestyle, built structure into her training and nutrition, and prioritised consistency over extremes.

The main goal was to improve her health markers and achieve a better body composition for her upcoming holiday but we went far beyond that.

✅ Alot more energy and trust in herself
✅ Leaner, stronger body composition
✅ Healthier relationship with food
✅ Sustainable eating habits without restriction
✅ Major mindset shift and improved mental health
✅ Renewed confidence

Ready to improve your body composition, your mindset
📩 DM me or click the link in bio to get started today. 💪

02/01/2026

🏅 Client: Nicole Esia
📉 Weight: 87.9kg ➡️ 74.2kg = 15.7kg
🎯 Goals: Getting Ready for Holiday, Better Eating Habits, Body Recomposition, Improved Motivation, Optimisation of Macronutrients & Reframing Mindset
❌ Problem: Had trained for a while and already lost some weight but hit a plateau. Found it hard to juggle work, social life, and training, and never truly saw the body changes she wanted despite putting in effort.

Together, we worked around her busy schedule, and I provided her with the tools, feedback, and accountability she needed to stay consistent and push forward. I created a well-balanced, sustainable approach to nutrition using foods she enjoyed, while optimising her energy for training, work, and social life.
Now, she’s absolutely thriving! 💪
✅ Consistent and balanced eating habits
✅ Improved macro awareness and adherence
✅ Clear body recomposition and fat loss
✅ Stronger mindset and renewed motivation
✅ Increased confidence heading into her holiday

This transformation isn’t just about the scale, it’s about rebuilding confidence, creating structure, and developing habits that fit real life. So proud of the progress she’s made and the mindset shift she’s achieved! 🎉

If your curious about lasting change not a quick fix ⚠️

📩 DM me or click the coaching link in my bio to get started.

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. 💪