Tabitha Avery -Transform with Tabitha

Tabitha Avery -Transform with Tabitha Personal Trainer, Weight-Loss Specialist, Coach

6 weeks ago yesterday I had surgery and recovery hasn't been as fast as I'd like.Last night was my first night back at t...
12/05/2026

6 weeks ago yesterday I had surgery and recovery hasn't been as fast as I'd like.

Last night was my first night back at the gym since surgery, and I started with 3kg dumbells.

I’ve spent years teaching that transformation happens one day at time, one decision at a time and to trust the process. Right now, I’m rebuilding and living that lesson more than I ever have.

Every rep counts.
Every decision counts.
Every day counts.
Trust the process. 💪

"Part of rebuilding your strength is being patient. Being patient means the ability to wait for the results you want, without losing your peace of mind." - Bill Phillips

Trying out some new recipes! This was actually pretty good. Give it a go and let me know what you think!💪🔥 Air Fryer Ba...
06/05/2026

Trying out some new recipes! This was actually pretty good.

Give it a go and let me know what you think!

💪🔥 Air Fryer Baked Blueberry Protein Bowl
High-Protein | Single Serve | Recovery-Friendly

🧾 Ingredients (1 serving)

1 cup (225 g) cottage cheese
1 large egg
½ scoop (15 g) vanilla protein powder (whey or plant-based)
1–2 tsp honey or maple syrup (optional – or use stevia)
½ tsp vanilla extract
¼ tsp cinnamon
¼ cup (35–40 g) blueberries
1 tbsp (10 g) rolled oats (optional – for texture)
1–2 tbsp milk or water (important – prevents dryness from protein powder)

🔥 Air Fryer Instructions
Preheat air fryer to 160°C.

In a bowl, mix:
Cottage cheese
Egg
Protein powder
Sweetener
Vanilla
Cinnamon
Milk/water
(Mix well so the protein powder fully dissolves — no lumps)
Stir in oats (if using).
Fold in blueberries.

Air fry at 160°C for 14–17 minutes

✔ Texture Guide
Should be soft, slightly fluffy, and set like baked cheesecake
If it looks dry → it needed more liquid
If too wet → cook 2–3 mins longer

📊 Approx Macros (with stevia + no oats)
Calories: ~300–330
Protein: ~40–45 g
Carbs: ~10–15 g
Fat: ~10–12 g

🔁 Optional Upgrades
Add chia seeds (1 tsp) → gut + hormone support
Add lemon zest → fresh flavour, cuts the richness
Swap blueberries → raspberries for lower sugar

End of last week I made it to the beach at the end of my road.What’s normally a 20-minute walk there and back… took me 4...
19/04/2026

End of last week I made it to the beach at the end of my road.

What’s normally a 20-minute walk there and back… took me 45 minutes.

But I did it.

This is what progress actually looks like.
Not perfect. Not fast. But consistent.

And every day .... I’m getting stronger.

While I’m recovering from surgery, nutrition isn’t optional - it’s essential.This is where healing starts. Not just rest...
11/04/2026

While I’m recovering from surgery, nutrition isn’t optional - it’s essential.

This is where healing starts. Not just rest… but what you fuel your body with every day.

Right now, I’m prioritising protein and focusing on simple, whole foods that support recovery, reduce inflammation, and keep me moving forward - even if progress feels slow.

🍐🍎 Apple, Pear, Walnut & Chicken Salad (Single Serve)

Fresh, nourishing, and exactly what my body needs right now.

You’ll need:
• 1 cup spinach leaves
• ¼ pear, thinly sliced
• ¼ apple, thinly sliced
• 80–100g cooked chicken breast
• 2 tbsp crumbled feta
• 2 tbsp walnuts
• ¼–½ cup crispy chicken noodles (optional)

Caramelised walnuts:
• 1 tsp butter
• 1 tsp honey
• Pinch cinnamon

Dressing:
• 2 tsp olive oil
• 1 tsp apple cider vinegar
• 1 tsp honey
• Small pinch Dijon mustard

How to make it:
• Add spinach to a bowl and layer over the apple and pear
• Slice or shred the chicken and add on top
• In a pan, melt butter, then add walnuts, honey, and cinnamon — stir 2–3 mins until glossy, then let cool
• Whisk dressing ingredients together
• Add feta and walnuts, drizzle dressing, and toss gently

Right now, it’s not about perfection. It’s about showing up, fuelling my body, and taking small steps forward every day.

Progress is progress 💛

Day 11 post surgery.Daily walking is my focus right now.I’m very slow… but I’m moving. And that’s what matters.Yesterday...
10/04/2026

Day 11 post surgery.

Daily walking is my focus right now.

I’m very slow… but I’m moving. And that’s what matters.

Yesterday I made it to the beach at the end of my road - something so simple, but right now it’s progress.

And I celebrated it.
I acknowledged it.
I praised myself for it.

Because this phase isn’t about pushing harder - it’s about rebuilding properly.

Small steps. Daily progress.

That’s how we come back stronger.

Last week, I had surgery and was officially diagnosed with Endometriosis- a condition that causes chronic pain, fatigue...
08/04/2026

Last week, I had surgery and was officially diagnosed with Endometriosis- a condition that causes chronic pain, fatigue, and can make everyday life feel overwhelming.

For years, I experienced discomfort, uncertainty, and the frustration of not having answers and told it was everything but..

Many people with this condition face similar struggles, often feeling dismissed or unheard.

But I trusted my body.

I listened to my gut.

And I kept advocating for myself.

What I had been pushing through, normalising, and putting down to “just symptoms”… and being told was everything but… was actually much deeper.

During surgery, they:

Removed endometriosis stage 3-4 and scar tissue
Removed my right o***y and fallopian tube
Freed the tubes from my kidneys that were being affected
Repositioned my left o***y
Inserted a Mirena to help manage it going forward

It’s a complex, systemic condition where tissue similar to the uterine lining grows outside the uterus, creating inflammation, adhesions, and chronic pain. It can affect fertility, energy levels, and mental health - often quietly, without visible symptoms.

What I’ve learned:
✨ Trust your body — even when no one else believes your pain
✨ Persistence matters — seeking answers can be exhausting, but it’s worth it
✨ Advocacy is essential — don’t give up. Keep pushing for answers. You don’t have to accept or settle for what you’re told. Seek to understand and treat the cause, not just the symptoms

Reflection:
How often do we ignore subtle signals from our bodies?
How often do we push through pain instead of asking, “What is my body trying to tell me?”

Call to presence:
Check in with yourself today.
Notice what’s there.
Validate it. Listen. Respond.

Your body is your guide - always.

Healthy Eating while traveling !
10/02/2026

Healthy Eating while traveling !


10/02/2026

Hotel Core Workout!

07/02/2026

I love walking down to the beach at night, listening to the waves crash on the sand. There’s something about that calmness that just resets everything.

#

Progress - from doing 4000 - 6000 steps daily to setting a goal, showing integrity and doing 10,000 plus daily!
02/02/2026

Progress - from doing 4000 - 6000 steps daily to setting a goal, showing integrity and doing 10,000 plus daily!

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