Total Sports Nutrition

Home
Australia
Bokarina, QLD
Total Sports Nutrition

To produce and maintain quality results through sustainable health, fitness and lifestyle solutions For Every Body. For Every Goal. For Every Need.

Ranging from young to mature, from your morning walker to the elite athlete. TSN will get you looking good and feeling great!

12/02/2025

If you’ve ever lost weight, only to gain it back… if you’ve started strong but struggled to stay consistent… the problem isn’t you—it’s the approach.⁠
⁠
💡 At TSN, we follow 3 proven pillars that create sustainable results:⁠
⁠
✅ Sustainability – No more quick fixes. Build habits that fit YOUR life.⁠
⁠
💡 Impact – Health isn’t just about how you look. It affects your energy, confidence & mindset.⁠
⁠
🤝 Community – The right support system makes all the difference. Stay accountable & motivated.⁠
⁠
It’s time to break the cycle of yo-yo dieting and fitness burnout. Master these 3 pillars and get results that LAST.⁠
⁠
🔥 Ready to take the first step or find out more? Click the link in our bio 💪⁠
⁠

10/02/2025

💥 STOP wasting time on quick fixes—build results that LAST! 💥⁠
⁠
The TSN Method is designed for real people, real goals, and real results. No more yo-yo dieting, no more guesswork—just structured training, flexible nutrition, and the right mindset to make it stick.⁠
⁠
✅ Tailored training for every level✅ Nutrition without extremes✅ A method that works for life, not just weeks⁠
⁠
Ready to take control of your health? Click the link in bio and let’s get to work!⁠
⁠

30/01/2025

Stuck in the same cycle? The results you want won’t happen by accident. Change your approach, change your outcome.

14/11/2024

“Fat loss happens when we create an energy imbalance, meaning we burn more calories than we consume!

The best way to achieve this is by focusing on diet to create a calorie deficit, and using exercise to support it by burning extra energy and preserving muscle. 💪

📝 Fat loss = Calorie Deficit
Ways to get there:

1. Eat a bit less
2. Move a bit more
3. Or both!

Nutrition is key 🔑, while exercise—whether cardio, resistance training, or other forms of exercise—helps you achieve that leaner physique.

29/06/2024

The heaviest weight in the gym is often the front door. Master the art of showing up and start racking up those wins.

Remember, sometimes all it takes is just to begin. That simple act of starting will evolve into habits, routines, and consistency.

Not tomorrow.

Not next week.

It starts now.

27/06/2024

Between these photos, there is a timeline representing countless lives changed and friendships formed. ⁠
⁠
TSN HQ has evolved over the years, catering to those local to the Sunshine Coast, across the nation, and even overseas. The advancement of technology has enabled me to work with more people who are out of arm's reach, both interstate and internationally.
⁠
The best experience to date as a coach is witnessing the ripple effect one person's journey can have on those around them. Seeing one person's transformation inspire others to embark on their own journeys is truly incredible. Now, with our Instant Access Membership launching next month, we'll have the opportunity to make an even greater impact on a larger scale. ⁠
⁠
This is an industry I love, and I am grateful to make a difference in people's lives, both mind and body, day in and day out.

20/06/2024

“Busyness” is bulls%*t.

If it matters to you and you want it badly enough, you will make time.

03/06/2024

🌟Wanting another easy breakfast recipe?🌟

Then take a look at our Rice Flakes, Fruit and protein powder meal🥣

This breakfast option offers a great balance of carbohydrates from the rice flakes and fruits, protein from the whey powder, and healthy fats from the almond butter, making it a well-rounded and nutritious meal to kickstart your morning.
⁠
INGREDIENTS:⁠
⁠
70g (2.47 oz) Lowan Rice Flakes
50g (1.76 oz) Kiwi, raw, peeled and sliced
32g (1.13 oz) Syn-Tec Glyco Whey Protein Powder
15g (0.53 oz) Smooth Almond Butter by Nutty Bruce
100g (3.53 oz) Frozen Blueberries
⁠
INSTRUCTIONS⁠
⁠
🧑‍🍳Prepare the Rice Flakes:

In a microwave-safe bowl, add 70g of Lowan Rice Flakes. Pour enough water over the flakes to just cover them. Stir briefly to ensure the flakes are evenly moistened.
Place the bowl in the microwave and cook on high for 3 minutes. After cooking, remove the bowl from the microwave (be careful, it may be hot) and give the rice flakes a good stir. Let it sit for a minute to thicken up.

🍉Prepare the Fruits:
While the rice flakes are cooking, peel and slice the kiwi fruit. If the blueberries are large, you might also want to cut them in half, but this is optional as they will soften when mixed with the warm rice flakes.

💪Mix Protein Powder:
In a small cup or bowl, mix the Syn-Tec Glyco Whey Protein Powder with a little water to create a smooth, lump-free mixture. Make sure it's well combined to avoid lumps in your breakfast bowl.

🥄Combine Ingredients:
Once the rice flakes have cooked and thickened, add the protein mixture to the bowl and mix well until thoroughly combined.
Stir in the smooth almond butter next, ensuring it's evenly distributed throughout the mixture.

🍇Add the Fruits:
Top the rice flake and protein mixture with the sliced kiwi and frozen blueberries. The heat from the rice flakes will slightly thaw the blueberries, making them juicy and more flavourful.

🍽️Serve:
Your Rice Flakes, Fruit, and Protein Powder Breakfast is now ready to be enjoyed. Serve it warm for a comforting start to your day.

557kcal
Protein 33g
Carbs 76g
Fat 13g

⁠

30/05/2024

A big thank you to Chev and Josh for showing the class what happens when you're a minute late 😂⁠
As you can tell, the boys loved it 😂⁠
-⁠
-⁠
-⁠
-⁠

29/05/2024

Your fitness journey is more than just personal transformation, it's the way you can have an impact on those around you as well. 🌟 💪✨ ⁠
⁠
Brads (B'rads) journey has inspired others to push themselves to begin there own fitness adventure. ⁠His commitment and perseverance show that anyone can achieve their goals with the right mindset and support. ⁠
⁠
Surround yourselves with like minded people! 😁⁠
⁠

28/05/2024

💪 Here's what you need to know when doing cardio for fat loss🏃‍♀️🔥⁠
⁠
Creating a calorie deficit is key to fat loss. While reducing calories through food is usually the first option, adding cardio can create a further deficit! ⁠
⁠
Depending on your schedule and preference can determine what cardio is best for you. 🫵⁠
⁠
🔹 Low-Intensity Cardio: Perfect if you have time! Think long walks or increasing your step count.⁠
⁠
🔹 High-Intensity Cardio (HIIT): Ideal for those short on time. Quick, intense bursts with exercises like sleds or assault bikes burn a lot of calories fast!⁠
Remember, balance is key! Too much high-intensity cardio can affect recovery from your essential resistance training sessions. ⁠
⁠
The best type of cardio for fat loss depends on your individual circumstances, including your weekly schedule, specific training goals, and personal enjoyment. After all, you're more likely to stick with something you enjoy.⁠
⁠

24/05/2024

Follow me for leg day 🦵here at TSNHQ ⁠ ⁠
⁠
Starting off with:⁠
- ⁠Machine calf raises 4 x sets 10-12 (3rd set drop set)⁠
- 45 degree leg press 10 8 6 10 (heavier each set + back off set)⁠
- Hack Squat 15 12 10 (heavier each set)⁠
- Machine Leg Extensions 4 x 10-15 (drop set 3rd set)⁠
Superset with⁠
- Lying Hamstring curls 4 x 10-15 (drop set 3rd set)⁠
⁠
Leg training is on day 2 and day 5 in my current training block. ⁠Leg day is the place I start to smile when I am out of the comfort zone. It i a great test of mental and physical strength. Lots of self talk before the hard working sets that's for sure.⁠
⁠
Who's favourite day is Leg Day? Comment Below ↘️ ⁠
⁠

Address

Bokarina, QLD

Telephone

+61754931333

Website

http://www.totalsportsnutrition.com.au/

Alerts

Be the first to know and let us send you an email when Total Sports Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Total Sports Nutrition:

Shortcuts

TSN - SUPPLEMENTS | TRAINING | NUTRITION

Knowledge is power when it comes to each individual’s health & fitness goals.

TRAINING - we structure personalized training programs based on you using the latest technology. You can be anywhere in Australia or across the world.

SUPPLEMENTS - it’s simple, you can take the best products going around... but if you don’t have understanding of nutrition and exercise, your minimizing your true potential

NUTRITION - is the foundation building block to your health and fitness program. Failure to understand food and how to fuel your body correctly can minimize progress. We provide several methods to help educate you in the area of nutrition individual to your lifestyle and goals.