FST Food and Fitness

08/03/2026

Wishing every woman a day filled with recognition, appreciation, and the confidence to keep pushing boundaries💪

A post on how far we’ve come Ladies 🙋‍♀️🤣
We can now go to the pub and get the rounds in, pints not half’s 🙋‍♀️🤣
* Pre-1982: While some women visited pubs earlier, it was common for them to be barred from the main bar area, with policies often allowing service only if they were accompanied by a man or restricting them to separate, smaller rooms.

Gym 🤸
Women now lift weights with out getting bulky 😉
We have moved on from the treadmill and the cross trainer and now allowed in the weight lifting area, we can squat, deadlift, bench press 🤣
* 1980s–2000s: Women’s strength training became more accepted, with women’s weightlifting debuting at the 2000 Sydney Olympic Games. 

Here’s to all you amazing women
keep being you
Happy International Women’s Day 🖤

18/02/2026

19/01/2026

It’s back 🙋‍♀️👀
🔥 The first challenge of 2026 kicks off January 26th

This challenge is designed to help you reach your health and fitness goals through a balanced approach to training and nutrition. I’ll guide you every step of the way and teach you everything you need to succeed.

What’s included:
💪 Nutritional guidance
💪 Up to 4 group training sessions each week
💪 Motivation and accountability to keep you on track
💪 Strength-building workouts
💪 A supportive community to cheer you on
💪 Home workouts for added flexibility

Whether you’re kickstarting your fitness journey or simply need a reset, this challenge is for you.

If you’re ready to make a change, get in touch—spots are limited.
📩 DM me to join or to find out more!

06/11/2025

Back and shoulders day💪 let’s go 🔥

04/11/2025

6 stone down and 10% body fat gone 👋
Looks like you’re due a new shirt 👀🤣
A shirt that once fitted you now fits us both🙋‍♀️🤣
All of this progress has come from hard work, consistency, and changing old eating habits. 💪
💉 wouldn’t have worked for you — you needed to face your food battles head on and break the cycle of comfort eating, and you absolutely did that.

Since joining FST, Nicki has seen huge benefits to her mental health.
Regular exercise can help manage stress, boost confidence, improve mood, and even ease symptoms of anxiety and depression.

But above all, Nikki has found friends for life, surrounded by supportive women who lift each other up 🖤

26/10/2025

🔥
Post-pregnancy weight = Gone 👋👋
These pics are a year apart and the reason Michelle first came to me.
I Couldn’t be prouder 🙌🏼
You’ve had every hurdle thrown your way (literally) but you never gave up.

After pregnancy, the key is to lose weight safely, your body needs time to recover, aim for a slow, steady loss each week.
👶🏼Eat a balanced diet
Focus on nutritious foods — plenty of protein and fiber to keep you full and energised
👶🏼Stay hydrated
👶🏼Start gradually and build up overtime
👶🏼Be patient

Remember, what works for someone else might not work for you.
Pregnancy changes your hormones in a big way, which can affect your metabolism and fat storage long after birth.
Michelle’s results didn’t come overnight.
Once we made a few tweaks (low-carb), results followed quickly.

Michelle is still training strong and continuing focusing on progressive overload
Maybe even a Hyrox in the near future 👀🤣😘

07/08/2025

I don’t usually use the gym whilst on holiday as I like to run but I always fancied trying out usually it be the their beach club 🤣
This gym workout won’t take long and can be done at home with or without weights.
Warm up
💪1 - Glute kickback machine 🍑
Great to start on to active the glutes
10 reps on each leg x3 sets

💪2 - 30kg Weighted barbell squats
(Finished on 50kg squats)
4 sets 10 reps

💪4 - 40kg dumbbell sumo squat
4 sets 10 reps

💪3 - 40kg dumbbell deadlift
4 sets 10 reps

💪5 - Weighted incline sits up and crunches
10 weighted sit ups & 10 weighted crunches (total 20 reps) x3 sets
Finished off with a run 🏃‍♀️🥵

27/07/2025

Super proud of this one — it’s a personal one, my boy🖤
He created his own training plan (with a few tips from me, of course 🤣).
Where did I come in?
Nutrition 🥩🍗🍳 and his personal chef 🤣
When it comes to weight loss, diet plays a massive role. While exercise is important for health and helps with fat loss, the biggest impact comes from creating a calorie deficit through what you eat.

Think 80% diet, 20% exercise.
Most people get this the wrong way round.
Without proper nutrition — especially enough protein — your results will stall.

Charlie followed my high-protein, low-carb plan while staying in a calorie deficit.
Everything was weighed and calculated — no guesswork 👀
That’s often where people go wrong.
🎯 Hitting your protein target is key for muscle growth — but you also need to watch your overall calorie intake. Overeating, even on “healthy” food, will slow progress.

Meal prepping is another game-changer:
It helps control portions, cuts out impulsive eating, and keeps you on track with your nutrition goals.

Watching my son’s transformation and supporting his food and fitness journey has been a proud moment.
He’s found a real passion for the gym, training 5–6 times a week and it’s been a huge boost for his mental health, too.
Hitting his daily protein target has actually become a hobby now 🤣

If you’re putting in the work at the gym but not seeing results, drop me a message — I’ll help you fix your eating habits and set you up a nutritional plan that gets results 💪

15/07/2025

Yes incredible transformation🙌🏼
I’m extremely proud and we’re not even finished yet.💪

She continues to progress on her fitness and nutrition journey with me, but I felt it was important to share this to reflect on just how far she’s come.

Reaching this point hasn’t been easy.
Nicki has faced and overcome physical and emotional challenges. Earning her trust and helping her believe in the process was a key part of the journey—and she’s absolutely thriving. 👏👏

She’s not only physically stronger, but mentally stronger too.

How did she achieve these results?
• Set clear and realistic goals
• Maintained a consistent calorie deficit
• Followed a high-protein diet
• Adopted a nutrition plan tailored to suit her family lifestyle
• Broke long-standing habits
• Most importantly—believed in herself🖤
I also think my singing and banter 👯‍♀️ in our sessions together helped with Nicki’s progress l💯🤣
To stay on track, Nicci checked in with me daily, sharing her meals and progress. This regular accountability allowed me to provide feedback and make adjustments as needed, ensuring she remained aligned with her goals.

The journey is ongoing, but the progress speaks for itself 🖤

11/07/2025

6am Beach Camp ☀️🌊🤸
Perfect way to start the day.
Many more to follow during the summer 👏🏼