Redefined Nutrition + Coaching

Redefined Nutrition + Coaching I help busy Professionals get their time back, lose 8-10kgs in 16 weeks, without endless cardio and boring meal plans
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10/03/2026

Comment “delicious” for this exact meal plan to be inspired on what you can eat to reach your goals

Chelsea felt like she was putting in the effort in the gym and training hard but the results didn’t reflect that lean toned and athletic look she wanted.

She was eating healthy most of the time but this became more restrictive and would result in over indulging

When we started building recipes and meal plans that she loved, were easy to make and ensured she was eating to her goals her physique transformed

Comment “delicious” for this exact meal plan to be inspired on what you can eat to reach your goals

10/03/2026

Comment ‘HIDDEN’ to find out the exact reasons busy professionals ruin their fatloss progress

500 calories of low volume food vs 500 calories of high volume food.

Not all calories are equal - choosing foods that are higher in volume
and lower in calories will keep you fuller for longer and make staying in a deficit way easier.

You don’t have to cut out the foods you love, you just have to be smarter about it.

Comment ‘HIDDEN’ to find out the exact reasons busy professionals ruin their fatloss progress

10/03/2026

Comment “take out” for my free fatloss take away guide

I see this far too common with people that are trying to lose weight.

They are focussing on avoiding certain foods and simply trying to “eat healthy” without consideration to the total calorie intake of the foods they are choosing.

In this situation we have the Acaii bowl vs a ham and cheese toastie

Now don’t get me wrong both options consumed in a calorie deficit will result in fatloss BUT you can see how calorie dense some “healthy” food options can be

10/03/2026

Comment “full body” for my free workout to build/maintain muscle mass

Any exercise is good.

But for busy professionals, the goal isn’t just burning calories…
It’s building a body that actually lasts.

Because what worked in your 20s — endless cardio, random workouts, skipping meals —
usually just leads to feeling tired, soft and frustrated in your 30s and 40s.

Instead, focus on the pillars that actually move the needle:

🏋🏼 Strength train 3x per week
Build muscle, protect your metabolism and keep your body strong.

🏃 Do cardio you enjoy
Running, walking, cycling, sport — it all counts when you enjoy it.

🍗 Eat enough protein
Aim for 30–50g of protein across 3–4 meals per day to support muscle, recovery and satiety.

That combination is what helps you:

• Stay lean
• Feel strong
• Maintain muscle
• And actually look like you train

Not extreme.
Not complicated.

Just the fundamentals done consistently.

If you’re a busy professional who feels strong but doesn’t look like you train yet…

That’s exactly what we fix inside The Redefined Blueprint.

Every one of these transformations started in the same place.Busy professionals.Long work days.High stress.Limited time....
09/03/2026

Every one of these transformations started in the same place.

Busy professionals.
Long work days.
High stress.
Limited time.

People who are juggling careers, responsibilities, and life, while still wanting to feel strong, confident and in control of their health.

They’re not people with endless time to train.

They’re not following extreme diets.

They simply followed a structured coaching system designed for real life.

Inside The Redefined Blueprint, the focus is on helping busy professionals lose fat, build muscle and create structure around their nutrition and training.

That means:

• Strength training that fits into a busy schedule
• Nutrition that is simple, practical and sustainable
• High-protein meals that keep you full and energised
• Clear expectations around fat loss and body composition
• Accountability from coaches who have spent years working with real people

Between our coaching team, we’ve coached hundreds of busy adults navigating demanding jobs, long hours, and the challenges that come with modern life.

The goal isn’t perfection.

The goal is structure, consistency and results that last.

And when that happens, the transformations speak for themselves.

That’s what The Redefined Blueprint is built for.

Busy professionals who want real results without turning their life upside down.

If you’re ready to experience it for yourself, comment BLUEPRINT and I’ll send you the details

09/03/2026

Comment “slow cooker” for my free slow cooker recipe book to get you back in shape

Creamy Chicken Massaman Curry

Ingredients
Massaman paste: 64 g
Chicken breast: 500 g
Boiled Potatoes (SpudLite): 250 g
Chicken stock: 300 ml
Onion (brown, raw): 75 g
Plain low-fat Greek yoghurt: 150 g
Cream cheese (light): 50 g
Long grain white rice: 160 g

Method

1. Add chicken breast, greek yoghurt, cream cheese, massaman paste and combine
2. Add diced potatoes, onion, rice and chicken stock then mix
3. Cover and place in a pre heated oven for 50-60 mins
4. Garnish with spring onion and coriander

4 Serves
398 Cals
38g Protein
6.2g Fat
49.3g Carbs

08/03/2026

Comment “full body” and I’ll send you out my free training split

The illusion of a smaller waist…

There’s no magical exercise that will “shrink” your waist.

You can’t spot reduce fat from your stomach.

What actually creates that hourglass look?

Building muscle in the right places.

• Shoulders
• Upper back
• Glutes

When these areas develop, your waist appears smaller because you’re creating contrast through your physique.

This is why strength training matters so much.

Not endless ab workouts.
Not detox teas.
Not starving yourself.

A structured program that builds muscle while keeping body fat under control.

Train smart.
Build the right areas.
Create the shape.

That’s how physiques are actually built.

Comment “full body” and I’ll send you out my free training split

08/03/2026

Comment SLOW COOKER and I’ll send you my Slow Cooker Recipe Book

If you’re trying to lose weight while juggling work, kids, and everything else life throws at you… the last thing you need is complicated meals or cooking two separate dinners.
One of the biggest mistakes I see people make when dieting is trying to eat completely different meals from their family. It becomes restrictive, unsustainable, and eventually people give up.

This is why family-friendly meals are key.

Meals that are:
• Simple to make
• High in protein
• Filling and satisfying
• Something the whole family will actually eat

Slow cooker meals tick every box. You can throw the ingredients in, let it cook while you get on with your day, and have a proper meal ready that keeps you full and on track with your calories.

Fat loss doesn’t come from eating boring “diet foods” or cooking separate meals for yourself. It comes from building meals that fit your calorie deficit while still fitting your life.
So you can sit down with your family, enjoy dinner together, feel full… and still lose weight.

Comment SLOW COOKER and I’ll send the recipe book straight through

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Gold Coast, QLD

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