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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

02/10/2025

Quick fixes aren’t the solution — they’re the trap.
Listen to my history with fad diets.
Because I've been there too.
But now I know the simpler, more realistic way to success and I am sharing that with my clients in The SAINT Method.
DM me SAINT if you want to break free from the fad cycle

30/09/2025

Meet Gemma. She was OVERWHELMED AS…until she joined The SAINT Method 😜

Ready to simplify your health + fitness?

Join Gemma and many others inside The SAINT Method 💜

DM me SAINT to get started.

29/09/2025

If you’re trying to lose fat or build strength, PROTEIN is your best friend 💪

However, most women in their 30s/40s don’t eat nearly enough protein 🤔

But protein is such an important macronutrient for your health so this means low energy, constant cravings, and slower recovery from workouts 😵‍💫

In The SAINT Method, I’ll show you how to easily increase protein without giving up the foods you love 🫡

DM me SAINT to get started. Only 6 spots left at the intro price of $249 per month 😍

23/09/2025

Look....I am a child of the 80's so I was there when the Atkins craze took over and ruined everyone’s lunch. But the truth is: carbs are not “bad” and they do not make you gain fat.

In fact, when matched for calories and protein, research shows there is NO DIFFERENCE in fat loss between a high fat/low carb diet vs a high carb/low fat diet.

Carbohydrates are the macronutrient generally associated with energy, as they are broken down in the body to single molecules of glucose which are the body's preferred energy source 🔋

So if you are an athlete, very active or have strength/performance goals, then carbs will be an essential macronutrient for you to ensure you have the energy to perform at your best 💪

We can survive without carbs (whereas cutting out protein and fat will have really negative consequences) so “cutting out carbs” is a popular dieting trick as it is really easy to reduce calories when you are cutting out a whole food group!

Whether “cutting out carbs” is sustainable in the long term would come down to the individual, but rest assured, carbs can be enjoyed as part of a varied diet 🥔🍞🥪🍟🥙🍝

Enrolments for The SAINT Method are still open and only a few spots remain at the intro price of $249/month. DM me SAINT for more info.

22/09/2025

Do you feel like you’ve lost yourself in the chaos of life? 🫠

For years, many women in their 30s and 40s have put everyone else first — kids, career, family — and left themselves at the bottom of the list.

The result? Low energy, clothes that don’t feel good anymore, constant guilt, and the feeling that you don’t even recognise yourself.

That’s exactly why I created The SAINT Method. An 8-week program designed to help you feel strong, energised, and confident again — while still balancing a busy life.

👉 Ready to finally put yourself back on your own priority list? DM me SAINT today.

13/09/2025

You’ve spent years putting yourself last. Now it’s time to change that.

The SAINT Method is my 8-week coaching program designed to help women feel strong, confident, energised & back in control of their health.

This isn’t a quick fix. It’s a lifestyle shift that lasts.

✨ Only 9 spots at the intro price of $249/month.

👉 DM me SAINT now and let’s get started.

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

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0612

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