http://www.feastandflex.com.au/

Feast & Flex, Tamworth (2026)

13/05/2026

‘I’ve tried everything’

‘I only eat healthy’

‘I eat really well’

‘I get 10000 steps a day’

‘I got to the gym 5 days a week’

‘I cut carbs’

‘I eat a high protein diet’

Make sure you don’t forget the rest…

‘I skip breakfast, don’t get enough sleep because I doom scroll, don’t follow a structured program, do random workouts, don’t track calories or never have, don’t actually know how much protein I consume. I eat chocolate, icecream, pastries, granola & chips but I don’t eat potato, pasta, bread or fruit. I snack on nuts all day, I take pre-workout, fat burners & drink a shake after the gym. I have cravings every afternoon so I don’t eat all day to cover them. I pick so I don’t eat big meals. I don’t eat that much. I am always tired, fatigued, uncomfortable in my clothes & bloated. Dairy & bread bloats me.

No, I’ve never actually been shown the right way…

I’ve heard it all, you are no different from the hundreds of people who all started where you are too. There is no judgement, just the truth, encouragement & support.

It takes time, consistency & it is hard, but it’s a lot easier if you’re trying to achieve your goals the right way & you have support & accountability.

Your body responds to repeated behavior, not motivation, excuses, supplements, or quotes. The basics work. Most people just aren’t willing to admit they need help to do them.

DM me ‘STUCK’ for more info & to get on the right path.

10/05/2026

Numbers don’t lie…unless they’re not accurate.

You can track your calories all you want but if they are not accurate, it’s not actually what’s going in.

You can focus on tracking calories burnt via a fitness watch all you want but they are far from accurate &…you can’t out train your diet. Tell me how quickly you can eat 1000 cals & how long it takes to burn it off?

I encourage tracking for a period of time or I encourage someone to track your food for you (meal plan) to gain data. If it’s not working, there’s only one reason why.

YOU ARE NOT IN A CALORIE DEFICIT!

This may not be due to your tracking, it may be the goals you’re tracking to but in most cases, it’s the inability to track correctly, missed entries, incorrect portions entered, incorrect entries & consistency.

Data. It’s important.

In vs out.

The same principle applies for EVERYONE!

Regardless of-
Age
Medication
Hormones
Gender
Training
Weight
Height

Yes, there are a number of factors that make it harder but the principle remains the same.

If you naturally burn less at rest, your base is lower.

If your hormones have affected your ability to train as hard, you are sick, you have started to take medication, you are post partum, breast feeding etc, the science still remains the same. Your calculations change, that’s it.

In vs out.

Consistency.

Numbers don’t lie.

If nothing is changing, something needs to change, you don’t need to necessarily move more.

Eat less & move more is not it.

DM me ‘HELP’ & your email for info on my coaching options.

08/05/2026

dare you to delve into what you REALLY spend on food & alcohol. Not only what you spend at the supermarket, the lot!

Lunches
Coffee & drink runs
Take away
Meals out
Alcohol
Servo snacks
Prescriptions
Doctors

I bet the majority of you don’t even know & your ‘budget’( if you even have one) is not accurate.

If your boss underpaid you, I bet you’d know…

So if you know what’s coming in, why don’t you know what’s going out & where??

There’s a lot of you spending hundreds of dollars every month making yourself feel worse yet a coach is too expensive.

You can afford it. You’re already spending it- on the wrong things.

Your food is making you tired.
The alcohol is affecting your sleep & your food choices. Tired people make tired decisions all day long.

You’re not broke.
You’re not weak.
You just haven’t been honest about where your money is going & where your priorities lie.

Check out your numbers. DM me your email for some info because do you even know how much a coach costs or how much you can actually save?

My clients save money. The initial outlay is the biggest then your coaching will pay for itself & you’ll soon be spending less. I do have payment options too…

03/05/2026

This is rare!

I’ve had 1 spot open on my program to start next week!

MONDAY MAY 11th!

Start now before that temp drops & you fall into your winter slump resulting in regression & regret come spring.

➡️ check out the regrets from my clients…

29/04/2026

There will never be a better time, a right time or an easier time.

Life will always be busy & you’ll always have an excuse.

Learn to create better habits & disciplines during the chaos & when it’s smooth sailing, it’ll be easy!

If you are serious about losing fat & you’re done with putting the effort in & getting nowhere, DM me ‘CHANGE’.

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

21/04/2026

Have you been training hard for 3, 6 or 12 months yet you still look the same as when you weren’t training?

It’s not necessarily a training issue, it’s most definitely a nutrition issue.

The gym helps. It builds strength, muscle & improves fitness but it only works if what you do outside of the gym matches your goal.

If your nutrition is not inline with your goal, your results stall no matter how hard you train.

Most people don’t need to work harder, they need to work smarter.

If your body isn’t changing, something isn’t working. It’s most likely your nutrition.

If you are serious about losing fat & you’re done with putting the effort in & getting nowhere, DM me ‘CHANGE’.

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

16/04/2026

1 bite of a burger -50 cals
A couple of bites from the kids leftovers -100 cals
Random handful of nuts - 150 cals
Extra lick of peanut butter -30 cals

That’s 330 calories over in just one day without even realising plus the rest!

1 week = 2310 calories at best!

Your deficit is literally gone or much smaller than you think.

👆This is a big reason why if you THINK you’re 👇

-tracking
-being good
-eating healthy
-getting your steps in
-drinking your water

Your results are not as expected or nothing is changing.

It’s not your main meals, it’s the behaviours around food that are keeping you STUCK!

The bites, the picking, the lack of control. I’ve been there, food tastes good!

I see this with the majority of potential clients who come to me. They’re busy, they’re trying, they think they’re eating well. It’s not because they’re lazy, no one has ever helped them fix this deeper part or help them fix their overall diet & eating patterns.

If you don’t know, you don’t know!

Until you fix the overall problem, you will keep spinning.

My coaching is not only about fat loss, it incorporates habit changes to fix the problems you may be unknowingly causing yourself.

I want to help you get out of your rut!

Within days post commencing coaching with me, my clients feel better. Days! Simple changes may be all you need. Guidance. Accountability. Routine. Support. You get it all!

If you are serious about losing fat & you’re done with putting the effort in & getting nowhere, DM me ‘CHANGE’.

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

14/04/2026

Society eats so much ‘junk food’ that eating real food is considered ‘dieting’

Walking for 10 mins is considered exercise because society has become so sedentary

Enjoying life means drinking alcohol & eating out

Society singles you out for not drinking alcohol

Drugs & alcohol are considered addictions, why does no one talk about food addiction?

Having a sedentary job is an excuse

Netflix & chill, doom scrolling, complaining on social media, eating food to numb emotions, staying inside & ordering meals to your door is a part of every day but meal prep, who has time for that!

When you realise getting healthy means doing the opposite of society & doing more than the average, you’ll realise just how unhealthy society is.

Humans are meant to move & eat whole foods.

Be human.
Be above average.
You don’t have to give up the things you love, you need to learn how to improve your overall lifestyle to be better.

DM me ‘HEALTHIER HABITS’ for more info & to get started!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

01/04/2026

The only real difference between losing weight & maintaining weight is your calorie intake.

You don’t stop walking, eating protein, strength training, eating veggies, managing stress, consuming mostly whole foods, planning ahead & getting 7+hours of sleep just because you hit your target weight.

These are FOREVER habits.

Work on the fundamental habits & work on making them your normal.

Stop following fad diets! Stop drinking your meals! Stop hating your food! Stop wasting money on supplements that real food gives you!

A ‘diet’ that works always comes back to being in a calorie deficit but one that works LONG TERM comes down to SUSTAINABLE habits achieved with REAL FOOD from ALL food groups.

THERE ARE NO SHORTCUTS! Learn how to do it right once & for all whilst enjoying the process!

Fundamental habits are fundamental for a reason…because they need to be in place FOREVER.

No it doesn’t come down to perfection & yes there comes a time where you have more freedom but if you always revert to the fundamentals, you won’t end up back where you started & you’ll keep progressing!

Stop focusing on weight loss & a number on the scales. Start focusing on the benefits of forming those healthy habits & you’ll soon see & feel them too. The scale will follow.

More energy!
Less fatigue!
More confidence!
Better focus!
Reduced risk of disease!
A body you can move better!
Setting a positive example for your family!

DM me ‘HEALTHIER HABITS’ for more info & to get started!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

30/03/2026

⭐️ CLIENT TRANSFORMATION! ⭐️

Incredible!

6 months ago ⏩ now -12.7 kg down

Pics #2, 3 & 4-6 weeks ago ⏩️ now- down 300 grams ONLY

Weight loss followed by body recomposition!

Weight loss is crucial for health. A combination of fat, muscle & water will be lost during this time. Creating habits that stick gets you there, keeps you there & keeps you kicking goals!

Movement is so important to improve your cardiovascular health & also your strength. Resistance training is a must!

Nat lost the weight initially by following a structured meal plan designed for her by me 🙋🏻‍♀️
Nat moved her body with a focus on progressively increasing her strength to allow for growth & minimal to no muscle wastage.
‘Weight loss’ then became the by product of continuing to do the things she’d already been doing consistently with small changes including a slow increase in calories, majority being carbs, & by pushing for more weight in the gym.

Nat only lost 300 gms on the scales because she converted fat to muscle which is evident in her last before & after pic! 2.6 kg of fat was cut in 6 wks & 2.3 kg of lean mass gained!

You can see just why Nat was the winner of the recent challenge!

Fat loss & weight loss are NOT the same thing.

DM me ‘NAT’ if you want to change your life & body too!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

27/03/2026

What do I eat in a day? I get asked this question a lot?

Why don’t I show it?

❌Your body isn’t the same as mine.

❌Your hormones aren’t the same as mine.

❌Your training load isn’t the same as mine.

❌You’re not the same gender, age, weight or height as me.

❌You don’t have the same fitness or strength level as me.

❌You haven’t worked on progression for years be it via fitness, strength or metabolic health.

❌YOUR needs are NOT the same as mine.

…& you probably wouldn’t believe me, it’s a lot 😂

I post snippets of my meals at times to show how big they are & to show I eat real food.

I post CLIENT meals from recipes I have put together for them that meet their requirements

I post CLIENT meals they’ve put together themselves that align with what their body needs to show how well they eat whilst ‘dieting’ & working with me

Copying someone else’s plate is how comparison quietly becomes restriction.

❌There’s no template, it’s individual.

If you start copying plates instead of understanding your body, you will disconnect from the very thing that creates long-term results- awareness.

You can eat the same ‘meal’ as me or a client but ONE MEAL DOESN’T make your day, week, month or year equal your goal, just as ONE MEAL off track doesn’t mean you won’t achieve your goal.

Instead of asking ‘what do you eat?’, listen to your body & ask ‘what does my body need?’ OR learn what it needs working with a coach who has the education & has helped hundreds & hundreds of people progress or achieve their goals.

I practice what I preach, for ME & MY body because it makes me feel good, it’s my passion & I want to show you it’s possible to win!

DM me ‘what do I need’ if you’re stuck & want to eat real food & enjoy the process.

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

Feast & Flex

13/05/2026

10/05/2026

08/05/2026

03/05/2026

29/04/2026

21/04/2026

16/04/2026

14/04/2026

01/04/2026

30/03/2026

27/03/2026

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