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Saint Fitness & Nutrition Coaching

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Saint Fitness & Nutrition Coaching

My name is Michelle and I am a Personal Trainer and Nutrition Coach.

I help people start prioritising themselves so they can be happy and healthy as they age (dis)gracefully with my 8 week Nourish Move Thrive program

26/06/2025

415am alarm ⏰️
7 PT sessions 🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️
1 physio appointment 💆‍♀️
Shower, clean house and fresh bedsheets for my return 🚿🧹🛏
Public transport to the airport 🚍🚉
New perfume purchased 👃
Time for a Fizz! 🥂
NZ 🇳🇿 > Chile 🇨🇱 > Argentina 🇦🇷

17/06/2025

The 6 things I prioritize as a 40+ woman that helped me maintain my 10kg weight loss for the last 10 years

🏋‍♀️Resistance Training: 2-3 weight lifting sessions per week, lifting heavy s**t!

🏃‍♀️Cardio Exercise: 1-2 cardio sessions per week, eg Spin class, Body Combat, running 👀

🚶‍♀️Movement: aim for 8000-10000 steps per day on average

🥦Nutrition: focus on protein (at least 120g per day), eat mostly wholefoods, don't cut out food groups, enjoy occasional treats, pre and prebiotics for gut health

😴 Sleep: I operate best on 7 hours which means a 9pm bedtime for my early starts. Plus eye mask and earplugs

💊 Supplements: Creatine everyday, Fish Oils with Vit D, Magnesium with Zinc, Collagen

This might seem overwhelming, but if you want to head into your later years feeling strong, confident and in-control (like me!) then get in touch and let me help show you the way!

29/05/2025

Come on down to Les Mill Newmarket this Saturday where I will be doing a talk on how to get started on the gym floor 😀

22/05/2025

So you want to get stronger but you’re scared of the gym?

Here’s the easiest way to gain confidence in the gym 👇

I work in a gym now but there was a time when I found the gym so intimidating! I felt it wasn’t for me, I thought it was for bodybuilders and that if I did strength training I was going to get big and bulky like them muscle💪

But the reality is: resistance training is one of the BEST things that we can do as women as we age to make sure our body goes the distance, because not only does exercise give us more energy, it also;

✔️ Helps improve your body composition
✔️ Improves your body mineral density
✔️ Improves your insulin sensitivity
✔️ Increases your muscle mass
✔️ Reduces your risk of chronic diseases
✔️ Makes you more confident, resilient and energetic

Luckily, I can guarantee you that the gym becomes a lot less intimidating when you go in there with a clear plan, you know what you are doing and you know how to do it correctly!

I’ve developed PT in your Pocket, my new app based programming subscription, where you will follow structured workouts so you’ll always know exactly what equipment to use, how to set it up and not worry about trying to set up elaborate supersets with equipment from across the room!

No more guessing. Just tailored programming and real-time guidance—so you can train with confidence and start seeing results. Sign up for your free 7 day trial now: link in the bio.

21/05/2025

Are you making this common mistake in the gym? 🤔

Most people go through the motions when they are at the gym, but in order for your body to adapt, you need to first stress it out. So you need to make sure you are training at the right INTENSITY. 💪

Using rep ranges is a good way to track your intensity 👇

🪶 If you get to 12 reps and you could keep going, then the weight is too light and this will not be adequately challenging the muscles to adapt

🪨 If you can only get to 4 or 5 reps before failing, you have probably gone a bit too heavy at this stage so will need to go lighter in order to complete an adequate number of reps with good lifting technique

🫶 If you can lift a weight for at least 8 reps before failing, then that is the weight you will continue using until you can comfortably lift 12 reps with ease. That is when you put the weight up again and likely drop the reps before starting the process again.

🥜 Progressive overload in a nutshell!

My new app PT in your Pocket allows you to keep a track of your reps and weight lifted so you know that you are always progressing towards getting stronger.

Sign up for your free 7 day trial now: link in the bio

26/04/2025

I had fully intended to film myself doing workouts on the beach as content for my social media and inspiration for my clients, but the reality is, it was 30°, humid AS and I'm only away for 5 days.....so I didn't do any working out. And that's ok. Because we are allowed holidays. And I'll get back to normal life and routine on Monday ✌️

So instead here is an impromptu beach photoshoot 🧜‍♀️ 😂

07/03/2025

Did anyone else become obsessed with the colour green when they turned 40? Glasses, bag, purse, phone cover, watch strap, trainers, trousers, soft home furnishings, bed sheets.....can't get enough 💚

15/02/2025

Preach Winston 🙌

24/01/2025

Today's workout 💪 I am living the Aunty DREAM! I'm not exaggerating when I say I have waited my whole life to be the best aunt in the world and today I got to take my little niece on her first ever hike up to the Mangawhai lookout. I think she enjoyed it as much as I did!

16/01/2025

"I want to get as big as possible!"

This is what my stepson told me before he came to New Zealand for the summer holidays (for context he moved to Argentina in early 2024 to play football)

"Let's do it!" I said. And do it we did!

When he arrived, his body fat % was really low, probably due to the fact that he is going through puberty and also does so much high intensity training 6 days a week! So we focused on fueling him to meet his energy needs, and also grow some muscle 💪

In 5 weeks, he managed to gain 6kg and increase his body fat % by 3%! He increased his Bench Press 1 rep max from 50kg to 55kg! And he evened out some very unbalanced rhomboids and rotator cuff muscles! He has gone back to Argentina feeling strong, confident and ready to smash 2025!

I am so proud of all his hard work and can't wait to see what he keeps achieving this year!

08/01/2025

Foods of my holidays! 🍔🍕🍗🥗🥪🌯

Some people use the excuse of being on holidays to just eat a load of crap everyday but it's actually very easy to make healthier homemade versions of your fave takeaways or treat foods whilst you're away. It just takes a little planning and prepping 💁‍♀️

02/01/2025

A B***y Band lower body workout to get your butt 🍑 burning 🔥

If you don't have access to your gym because you are on holiday like me, here is a lower body workout using just a b***y band. This will only take about 7 minutes so complete it 2-3 times as a circuit. Enjoy!

1. Banded pelvic tilt into glute bridge x 10-20 reps

2. Banded glute bridge abduction x 20- 30 reps

3. Banded kickbacks (all 4's) x 10 each leg

4. Banded Hydrants (all 4's) x 10 each leg

5. Banded glute bridge marches x 20 total

6. Banded seated calf raise x 10 each leg

7. Banded Lateral walks x 10 each direction

8. Banded Squat x 10- 20 reps

9. Banded Squat Pulse x 20- 30 reps

10. Banded alternating reverse lunges x 10 each leg

11. Standing Banded kickback x 10-20 each leg

12. Standing Banded abduction x 10- 20 each leg

***ybandworkout ***yburn

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