The Fit and Fuelled Collective

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Melbourne, VIC
The Fit and Fuelled Collective

Busy mum?

You can still build your dream body 💪🏻
Simple | Fuelled | Focused | Strong
Coach ✨
✨ IFBB Bikini Pro
✨ Accredited Sports Nutritionist - Comp Prep Accred
✨ Physiotherapist
Let’s do this together 👇🏻 My Mission:
To empower my clients to be the best version of themselves - both physically and mentally, through guiding them to make positive, sustainable changes to their health and fitness lifestyle. Qualifications:
Certificate III and IV in Fitness
Bachelor of Physiotherapy
Applied Certificate in Sports Nutrition (Competition Preparation Specialist)
Certified Pre- & Postnatal Coach
IFBB Pro League Bikini Professional Athlete

01/04/2026

One of my all-time favourite pre-workout snacks 🙊

Which would you choose? 😍

25/03/2026

You’ve heard that building muscle takes time - it’s very true! ⏳

Check out this transformation that took place between 2021 & 2025 🤯

And yes - while I do mainly work with busy mums, I do work with men also 💁🏻‍♀️

Mr G is one of my OG clients, who has just finished his 4th round of working with , focusing on his nutrition 🍎

We work together on the goal of reducing Mr G’s body fat levels while maintaining his hard-earned muscle mass, then on building his calories up again, to optimise muscle growth 💪🏼

Once we have Mr G’s weight increasing at the rate we are happy with each week, we put a rough plan in place for Mr G to follow as he completes a build phase on his own 📈

THIS is the process you need to follow to see positive changes to your body composition over time! So we rinse & repeat, with Mr G returning for guidance & accountability when he is ready to complete his next cutting phase 👌🏼

Mr G finds flexible dieting works best with his busy lifestyle, & we keep the cutting phases short & sweet, to reduce mental fatigue through the process 👊🏼

These photos are PERFECT to show how a body recomposition takes place over time, as while Mr G has changed his body SHAPE by BUILDING muscle mass & LOSING body fat, there is actually NO difference in what he WEIGHS in the very first & the very last photos - 4 years later 🤯

And this is exactly WHY it is important NOT to rely on the scale as your only measure of progress - It doesn’t tell us anything about what your body actually LOOKS like 👊🏼

18/03/2026

Ultimately, it’s NOT about training to change how you look ❌

It’s about training to be healthy.
To be fit enough to keep up with the little ones in your life.
To be a role model for the little eyes that are ALWAY watching 👀

They see if you give up when you just ‘can’t be bothered’.
They also see when you put in the effort, and keep showing up when things get hard.
They see when you make better choices with your food, & learn the healthy habits you practice each day 🍎

The choices you make don’t ONLY affect YOUR life, but theirs too 🫶🏻

11/03/2026

By this stage of your pregnancy your pelvic floor is under a much HIGHER load each day, & if you haven’t been experiencing pelvic floor dysfunction before now, this is when it can sometimes arise 🫠

So, what can we MODIFY in our training sessions to HELP🤞🏻

If you notice you are feeling achy or uncomfortable through your pelvic floor after a long walk - now would be a great time to see if either reducing the length of your walk, or splitting it into two shorter walks instead makes a difference for you🚶🏻‍♀️

If you are still performing high impact exercises, like box jumps or even running - be aware that these can increase intra-abdominal pressure, & therefore lead to unwanted pelvic floor symptoms. Now would potentially be a good time to remove these from your program too 🫡

Incorporating a period of REST after your training sessions, to help your pelvic floor RECOVER, can be another way to help reduce symptoms. The housework can always wait a little while longer 🧺

If you ARE experiencing pelvic floor symptoms now can be a great time to check in with your Women’s Health Physio. Remember to keep practicing your pelvic floor exercises daily through this time too - & not just CONTRACTING your pelvic floor, but practicing to RELAX & let go too 😮‍💨

The countdown is on now Mama, you’re doing a great job 🫶🏼

04/03/2026

Want to enjoy your favourite Starbucks coffee, while staying on track with your goals? ☕️🙂‍↕️

You’re in luck, your cheat sheet is here…. 😮‍💨

All our clients get access to FREE resources like our Takeaway Guide - which breaks down the macros for some of your FAVOURITE takeaway stores, like Starbucks, Yochi, Boost Juice, GYG, McDonalds, Betty’s Burgers (just to name a FEW!), COMPLETELY taking the guesswork out of it for you 😉

We’ve got your back 👊🏻

25/02/2026

If FAT LOSS is your goal, an EASY way to get started is to make small, SMART swaps during your grocery shop - choosing lower calorie options that will help you to stay in a CALORIE DEFICIT 📉

Just like this one… 👉🏼

Instead of choosing the Bega Farmers’ Tasty Grated Cheese for taco night, or to top your pasta bake, grab the Bega Protein Tasty Grated Cheese instead 💁🏻‍♀️

Here’s how they compare per serve… 👀

👉🏼 Bega Farmers’ Tasty Grated Cheese
Total calories per 100g: 401kcal
Protein per 100g: 24g
Calcium per 100g: 709mg

👉🏼 Bega Protein Tasty Grated Cheese
Total calories per 100g: 272kcal
Protein per 100g: 33.8g
Calcium per 100g: 1003mg

That’s a SAVING of 129kcal per 100g, PLUS the added benefits of an EXTRA 9.8g of PROTEIN, and 294g of CALCIUM per 100g. You’re on a WINNER with this one 🤯

Remember that small swaps just like this one make it easier to stay in a calorie deficit, which means you will see results FASTER 🚀

Make sure you FOLLOW to see more simple, smart swaps like this one 💁🏻‍♀️

AND YES…. I filmed this (and a few other reels) while I was pregnant but didn’t get to use them, so bear with me - I can’t let them go to waste 😅💁🏻‍♀️

11/02/2026

Can we just take a moment to appreciate this transformation 👀

It didn’t happen overnight, & it didn’t happen through constant dieting ❌

Over the last 3.5 years has followed a structured training plan & has spent more time OUT of a deficit, eating MORE while training HARD to build muscle mass, between shorter fat loss phases 🤝🏻

This mama puts in the work, week after week 💪🏻

Are you ready to start feeling healthier, fitter & stronger? Send us a DM to find out more about joining team. We’re taking on new clients NOW 💪🏻

21/10/2025

The ‘BETTER’ choices you make when you are doing the weekly shop & trying to lose weight all ADD UP ⬆️

You DON’T need to completely overhaul EVERYTHING you eat, but when you have the option to swap higher calorie ingredients for a lower calorie substitute, you’ll be cutting excess calories out of your weekly intake - WITHOUT sacrificing flavour!

A GREAT example of this is something as simple as choosing a ‘Light’ coconut milk over a ‘Premium’ full-fat version next time you have a curry on the menu 👀

Here’s how the Ayam 100% Natural & 100% Natural Light Coconut Milks compare…

👉🏼 Ayam 100% Natural Coconut Milk
Total calories: 247kcal per 100ml

👉🏼 Ayam 100% Natural Light Coconut Milk
Total calories: 172kcal per 100ml

That’s a SAVING of 75 calories for EVERY 100ml you use - by just making one SIMPLE swap. It might not sound like much, but when you are saving almost 100 calories by making simple, smarter swaps for MULTIPLE meals in a day - over the week it adds up to make a SIGNIFICANT difference to your intake 👊🏻

This can make it EASIER to stay in a calorie deficit, which means you are going to reach your goals FASTER 🚀

Make sure you FOLLOW for more simple, smart swaps - just like this one 💁🏻‍♀️

20/10/2025

It is what it is 🤷🏻‍♀️

14/10/2025

This is me 🙋🏻‍♀️😂

But in all honesty - never underestimate what moving your body can do for you 🙌🏻

Even 30-45min of time just for YOU, 3x a week will improve both your physical AND mental health - but you need to actually MAKE that time 👀

Yes - I get stressed & overwhelmed too, but having my OWN goals outside of motherhood helps me feel grounded & helps me to show up as the BEST version of myself for my family 💕

And that’s why I love online coaching - it’s YOUR time. A commitment to yourself, an investment in YOU - separate from all the other roles you play 🧑‍🧑‍🧒‍🧒

Remember: you can’t pour from an empty cup. Fill yours FIRST so you can give more to everyone else🥤✨

Here’s to a week of putting ourselves back on the list, ladies 🫶🏻

To find out about our SHAPE + DEFINE Online Training Subscription program - click the 🔗 in my Bio ✨

09/10/2025

So many ladies come to me feeling frustrated that they’ve “tried everything” but nothing seems to work👎🏼

Here are 5 of the most COMMON mistakes I see mums making when they first start their health + fitness journey:

1️⃣ Going all in, too fast Starting with strict diets + intense workouts feels motivating at first… until life gets busy (because let’s be real, with kids it always does!).
The “all or nothing” approach almost ALWAYS leads to burnout 😩

2️⃣ Only focusing on the scales If the number doesn’t move, it feels like you’re failing. But progress is SO much more than weight!
Think: improvements in your energy, strength, mood, confidence, & consistency 🚀

3️⃣ Not prioritising yourself Putting yourself last might FEEL selfless, but when your health suffers - so does your ability to show up fully for your family.
Prioritising YOU isn’t selfish, it’s necessary 🫶🏻

4️⃣ Relying on quick fixes
Shakes, detoxes + “6 week shred” challenges may give short-term results, but they don’t teach you how to sustain them.
Building lasting habits is what truly changes your body + lifestyle ✅

5️⃣ Over-complicating things
This is surprisingly a BIG one. Cutting out entire food groups, or trying to follow a plan that doesn’t fit your lifestyle is overwhelming.
Simplicity + consistency ALWAYS beats perfection 👏🏻

✨ Instead - think long-term, build habits that fit your season of life, celebrate non-scale wins, & give yourself permission to take up space on your OWN priority list 👊🏻

You deserve to feel strong, energised + confident - without the burnout 💪🏻

Want help avoiding these mistakes + finally seeing lasting results? Click the 🔗 in our Bio to start your journey with us today 💕

07/10/2025

Nervous that entertaining at home is going to de-rail your fat loss progress? 😰

It doesn’t NEED to be that way ❌

When hosting & planning snacks, you CAN stay on track with your fat loss goals SIMPLY by choosing lower calorie options - like with your chips & dip 🤩

Just take a look at this SMART SWAP 👉🏼

Instead of choosing the Black Swan Chunky, Spicy Chargrilled Capsicum & Cashews with Sun-dried Tomatoes Dip, grab the Old El Paso Chunky Salsa Dip instead 💁🏻‍♀️

Here’s how they compare per 100g…

👉🏼 Black Swan Dip
Total calories per 100g: 349kcal

👉🏼 Old El Paso Chunky Salsa Dip
Total calories per 100g: 39kcal

I’m sorry, WHAT?? 🤯

That’s a SAVING of OVER 300kcal per 100g - by just making one SIMPLE swap. A huge saving of calories, potentially even MORE if you were to end up mindlessly snacking as you chatted away 🫠

You DON’T need to cut out food you enjoy - like dip, completely if your goal is to lose fat. Just remember that ALL the simple, smarter swaps you make in a week add up, & ALL these swaps will help keep you on track! They can go a long way to helping you become a leaner, healthier version of you 🤩

Are you ready to take control of your nutrition, & start working towards your goals?
We are taking on a VERY limited number of coaching clients over the next week. Send us a DM or click on the link in our Bio to find out more 📲

Address

Melbourne, VIC

Website

https://linktr.ee/jademckee, https://www.thefitandfuelledcollective.com.au/

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