TS Health & Fitness

TS Health & Fitness TS Health&Fitness is a premium Personal Training and Online Coaching Services. Using science based, Confused where to start? Do you need to cut out carbs?

Should I be doing more cardio? What is a calorie? We are here to help. TS Health&Fitness aims to provide more inclusive opportunity for you to increase your health, fitness, well-being or performance in sport. We want to take away the nonsense and confusion in the fitness industry. We want to set you up with a healthy lifestyle that you are excited to wake up to! Don't just live - Thrive.

26/11/2025

got in touch with me about 30 weeks ago after seeing one of my posts and realising that she didn't actually really know what she was doing...

Physique development was always the goal but making that happen with juggling everything going on in her world was just driving her mad...

Uncertainty. Lack of clarity or structure. Guessing. And even some unhealthy habits creeping in... .

But the drive the give it 100%

The determination to never quit

And the love for health and fitness it was a delight to take some of the pressure off her shoulders Natalia was carrying about with her day to day...

We went into a slow and steady gaining phase - this was alien for Natalia as it was always about calorie deficit and fat loss...

We took our time as this can be daunting and even feel wrong coming from her past experience...

Having a takeaway being part of the plan blew her mind! Ha ha ha

We gained about 15lbs and remained lean.

Now into our first recomp or dieting phase we plan to get into a position to show the gained muscle but set us up for pushing up again!

Already Natalia has said that she knows she can push further next time!

(It is never my job to force you to do anything!)

She will look pretty mental in a couple more weeks but Nat needs to see that not hear me say it...

Keep your eyes peeled.

If you have a big goal but just cannot figure it out or don't have enough time to read up about it all...

DM me the word THRIVE and we can arrange a call!

💪❤️😁

25/11/2025

Right...

No one has magically discovered anything recently...

Humans are humans and work the same way that have for about a quarter of a million years...

There is no one thing to fat loss (other than a calorie/energy deficit)

And there is not one thing causing you to gain fat (other than a calorie/energy surplus)

Nothing needs cutting out.

Nothing needs to be detoxed.

Nothing needs have the inflammation reduced (unless a doctor has said so)

Nothing is going to spike your metabolism to burn belly fat

No exercise actually causes fat loss!

What other fads are there...

Oh, eating actual ballocks is not spiking your testosterone!

For you to get consistency it can be as simple as -

Workout 3x a week

Have two takeaways

Hit a step target

Eat fruit, veg and protein majority of meals...

Tick those boxes repeatedly and you are being consistent...

I know you want this to be a more complicated process than it is and I know it can feel boring... stick it out past the first couple weeks and the results will come and make it all feel worth while...

You can do it... stop jumping from thing to thing and losing track of what you "should" be doing.

💪❤️😁

24/11/2025

This is another one that has taken ages and the love last time helped a lot!!!

20 weeks in.

15kg up.

Strength through the roof.

Milzo is someone that was all in... and I mean all in, tunnel vision, ... I loved it but we could have a little wiggle room...

Millan has ticked a few boxes in the past and this one is going to require some muscle gaining...

Some serious muscle gaining...

Always had a clue but having worked with other coaches had seen that sometimes things were not as personal as he believed, or that he was heard...

It is my job to listen and get you to where you want to be...

Not in a one size fits all cookie cutter approach but in a way personal to you and that works...

As you can see we are doing that!

We have two more weeks of gaining to go and then we will have a maintenance phase over the festive season with a small reduction in calories to set us up for a mega fat loss phase in January...

Get ready for that...

🦍💪😈

If you are training like crazy but don't feel you are seeing the progress you want...

DM me the word THRIVE and we can chat through what you are doing now and I will explain the steps you should take.

💪❤️😁

23/11/2025

I have always loved to move and do anything...

Do do do...

But along with that I have a huge passion for coaching and even just seeing people around me Thrive!!!

I want to help you... honestly, I will try however I can...

I seen so many people struggling with health and fitness and I have spent the last 17 years of my life figuring out how I can help...

Knowledge, experience, coaching and most importantly doing it all myself...

This is going to be the start of me sharing more of what I think, what I do and why and how I feel about it all...

I have put my body through a fair few challenges over the years and I don't plan on slowing down...

Something to know about me is this is never going to be the highlight reel you maybe see elsewhere...

This will be raw... there will be mistakes and c**k ups...

And I prefer doing things first try and letting that be what it is...

Your flaws are what make you beautiful and I hope you can see that in my content.

2025 has been a year (so far...)

2026... here we f**king come!

23/11/2025

Why can't you stick to your plan??

You think having some life in there is bad or undoing your progress...

Learn to not care and get move on quickly...

If you go out for tea... so what?

If you have a choccy biccy with a cuppy... so what?

Kids want a j***y meal... so what?

It is when you start letting this all happen all day everyday you actually slip but not just now and then.

Heavy restriction rarely works for the majority... itnjust leads to cravings and gorges.

Having some mega tasty junk or deliciousness in your life will help you stick to this for longer...

Stick to it for longer = better results.

Better results equal more confidence and the ability to keep going...

You can do it... you just give up too easily or catastrophise everything normal.

Healthy and fat loss are not just a list of meals or exercises (I just saved you hours of googling!) It is life with a bit of control and consistency.

💪❤️😁

What a date day! I feel it is important to not only live together but to put effort into your relationships... Lisa is a...
22/11/2025

What a date day!

I feel it is important to not only live together but to put effort into your relationships...

Lisa is a separate human to me and I want her to live a good life... I want her to finish it all with a heart full of love and a mind full of memories.

I need to try and make her feel special. Loved. Supported. Appreciated...

I know these things seem obvious but we do all start to slack a little when we focus in on ourselves and our own sh*t.

I am not perfect in anyway in my life and even saying that makes me think "who do you think you are to need to say that"... but I have typed it now!

I do get engulfed in my own crap but popping my head up from time to time I want those around me to know that I never stop thinking about them!!!

Great day!

Workout. Soup&sandwich. Cake. Coffee. Bowling. Arcades. Wondering around foreign supermarkets(🤣). Old Boatyard. Film. Snacks.

Oh and since everyone commented on it... normal clothes.

🤣🤣

😁❤️💪

21/11/2025

How much of the stuff that makes you a worse you do you want to keep in your life?

Firstly, I will never tell anyone what to do in Thrive...

I suggest a research backed solution to achieve your goals...

Booze, weight gain, no exercise, late nights, rushed mornings, crappy foods, heaps of screen time, no meaningful interactions... we can keep gojng ... Not going outside, injuries, illness, wellbeing...

How much do you want?

A couple won't make life torturous... and you will be able to bounce back from it quicker.

I know there are a lot of nuances to this but for majority of us...

Getting outside, eating sensibly most of the time, good sleep, hydration and a good old chit chat we will feel pretty mint...

Sprinkle in some calorie control and a bit of exercise and you will probably feel how you imagine...

But you keep googling lowest calorie alcohol, and takeaway orders...

Or you just think doing nothing is going to be the solution to low motivation...

Brutal truth... - for most of us it is all our choice.

You can do it... I have alllll the faith in the world...

But stop guessing or trying the last thing that never worked over and over...

You CAN do this.

Small steps.

Reduce what makes you feel crap to give yourself an advantage... it will take 2 or 3 weeks to feel the difference but it is worth it...

You will have a mega platform to leap from and start making crazy exciting progress.

But...

It is up to you!

💪❤️😁

20/11/2025

There are trends in life...

Most things are pretty simple no matter how deep or extreme they are...

The answers for one thing can normally spread over quite a few things...

Just because a moment didn't go to plan doesn't mean that the day is ruined or you shouldn't try again...

Letting a split second determine the future is a little loose...

Try and slow down...

The meal that wasn't on your fat loss journey is not ruining progress... but giving up will.

The couple hundred steps you missed are not preventing your progress... but letting them drop and drop and drop will.

Even things you c**k up or just don't go your way in life are not the end of the world...

They might be a bit sh*t but it is not as extreme as the end of the world...

Every tough day you have had... you got through it.

You are kicking ass at getting through tough days.

You can do this.

You just can't quit.

Keep going.

💪❤️😁

19/11/2025

Too many people put too much effort into the 1% stuff and ignore the 99%...

1% of f**k all is f**k all...

"Yea, I did my 48 hour liquid fast, with no refined sugars or processed foods, I am taking vitamins A to Z, I only shop at farmers markets..."

Shut up...

Things don't need to be this complicated.

With nutrition loom at how many takeaways or times you eat out... can you reduce that?

Are you getting 5-10 portions of fruit and veg a day?

Do you drink plenty liquids?

Do you eat protein with every meal?

Start there!

Training - are you consistently getting 3-5 sessions a week?

Work on that!

Sleep - are you getting 7-9 hours in bed?

Limit caffeine to 9 hours pre bed.

Relax and wind down.

Try that until it becomes routine.

Stress - when are you most stressed? Can you get with with work loads?

What do you do to destress?

How many steps do you do a day? Get outside, in nature, with a friend, near moving water...

Journal. Meditation. Yoga. Exercise. Do you do any of these??

Things have basics and when you get them right... the stuff you can add to them or SUPPLEMENT what you are doing you will get a little from it but probably nothing too noticeable compared to the basics...

Stop googling.

Stop asking and following everyone.

Get the basics right!

It is not sexy or controversial... it is not going to entertain anyone at work or probably impress anyone... but it will work.

You will feel better and see more results.

Leave a 💪 if you got this far down or want to hear more about how Thrive can set you up properly...

💪❤️😁

18/11/2025

"I am not allowed out"...

If you have to say that in any fat loss phase understand you are not understanding fat loss or even healthy living...

Stop thinking that not having something for one day is complete restriction...

You probably didn't have it all the time before...

I have heard some amount of nonsense recently and if you are reading this please spend less time on social media finding answers...

If you want to guarantee you get it wrong, ask everyone.

Not eating takeaways everyday is not restriction it makes sense.

Complaining that you can keep doing what you have always done to land where you don't want to be is just daft...

But the habits, behaviours and routines you currently have will be deeply ingrained and you probably don't notice them or see anything wrong with them... it is just how you have always done it.

Fat loss or losing some fat should not ruin your life... or lifestyle...

But aspects of your life and lifestyle will need to be adapted...

Beauty is you get to decide what stays and what goes...

Unfortunately these decisions will determine the amount loat, speed, effort and enjoyment of your fat loss phase...

If you got this far down leave a 💪 and if I can help at all just send me a message.

💪❤️😁

16/11/2025

This took me f**king ages so please like it! 🤣🤣🤣

Last week we got some of the brekky clubbers to answer a couple quick questions...

How they are.

A win from last week.

And something they are looking forward to!

Bunch of super stars!

Thanks guys.

💪❤️😁

So many people forget that they want better health or have fitness goals Friday & Saturday...That guilt won't stop... Yo...
15/11/2025

So many people forget that they want better health or have fitness goals Friday & Saturday...

That guilt won't stop...

You won't start properly on Monday...

The results are coming... you just need to keep going...

Relax a little but stop eating and stuffing yourself like the overweight kid in a film...

Be cool about it...

Keep going.

💪❤️😁

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DD11

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