Coached By Chloe Maye

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Coached By Chloe Maye

Your gym big sister. We build shape, self-belief & the body you trust yourself in. The last coach you’ll ever need. 🤍

01/04/2026

My gym girls get it x

20/03/2026

It might not be the food, it might be the timing…

If you feel bloated all day and find yourself picking at food constantly, it may not just be what you’re eating. It can also be how often you’re eating.

Your gut LIKES a bit of space.

When you eat every hour or keep having little bits here and there, digestion is basically being asked to stay “on” all day. For some people, that means more fullness, more fermentation, and more discomfort (not good)

That’s why grazing can leave you feeling worse, not better.

A better place to start:
3 proper meals
maybe 1 planned snack
2–4 hours between eating

That gives your body a chance to actually work through what you’ve eaten before more gets piled on top.

This doesn’t mean you need to be perfect or never snack again. It just means if your stomach feels off, “little bits all day” might not be helping as much as you think.

Eat enough.
Make your meals substantial.
Then give your gut time to do the things.

19/03/2026

It’s not how much you can do, it’s how much you can recover from.

Anyone can run themselves into the ground with training, but it takes a certain level of skill and strategy to manage the most important element - recovery.

For us to see change, we need to apply the right stimulus.
Once we’ve applied said stimulus, we need to allow ourselves to recover.

Eg. Do the thing, then leave it the f**k alone for a bit to recover - if you’re doing too much, that can very quickly turn into a scenario where you’re giving it your all and not getting the return you want.

As tacky as it sounds, unfortunately it does come down to finding some sort of ‘balance’

Go balls to the wall in other areas of your life, but when it comes to seeing changes in your physique and performance - we need to consider recovery ✌️

11/03/2026

A recent observation I’ve had… Most people don’t want a meal plan. They want their brain back (any why wouldn’t you?!)

The reason you don’t feel ‘there yet’ isn’t because you’re clueless - it’s because you’re trying to make your nutrition work on last-minute decisions.

One of my clients said this week: “I’ve felt like crap, it’s been hard to be on the plan… but my breakfast hasn’t changed.”
And I was like GOOD. That’s the win. That’s the skill. When you feel average, routine saves you.

Now, family dinners: stop relying on recipes. Build the meal.

The structure that I give to clients from the get go
(per serve, then multiply by however many humans you’re feeding):

🍗 protein: 150g raw weight (depending on the source, we want 30-40g total protein from that food)
🥗 veg: 200–300g
🍚 carb: 200g potato or 1 wrap/pita/burger thin or ~100g cooked rice/pasta
🥑 fats: 5ml oil or 40g avo or 20g cheese or 10g nuts
🌶️ flavour: spices/sauces (quick label check so they’re not sneaky calorie bombs)

Bonus points: cook an extra serve and freeze it for the “the day got away from me” kinda nights

That’s how you get results without needing motivation, you just need fewer decisions at 6pm

25/02/2026

You were NEVER meant to be scared of food.

But somehow women have been convinced 1200 calories is the holy grail… and if they eat more, they’ll blow up overnight.

If you’re in this corner of the internet (training, steps, building a body)… most women’s maintenance is CLOSER to 2000–2200 than they think.

Let me smack some sense into you:
✨ eating less isn’t always better
✨ hunger isn’t a trophy
✨ more restriction doesn’t mean more progress

And here’s the part no one says properly:

Your body isn’t stubborn. It’s protective.

Stay too low for too long and it starts conserving - training feels harder, recovery’s trash, steps drop, fat loss stalls…

Then you blame yourself.
NOPE. It’s the strategy.

We’re not doing fear-based nutrition here. Not on my watch.

08/02/2026

Be so stubborn that you outlast everyone. Dig your heels in. Keep at the thing you want even if you’re s**t.

Everyone you admire was once terrible.
They just didn’t stop there.

15/11/2025

A favourite with my clients lately - and honestly, a way better option than a protein bar that’ll make you s**t your pants

✨Lazy Girl Tandoori Chicken Bites✨
55g protein · 301 calories
3 ingredients · low effort · high payoff

Ingredients:
- 200g chicken breast
- 50g fat-free Greek yoghurt
- 20g tandoori paste (Patak’s)

How to:
- Cut chicken into small pieces
- Mix with yoghurt + tandoori paste (marinate over night for the best flavour)
- Air fry 10–12 mins (or oven 200°C until cooked)
- That’s genuinely it.

💗 Why you’ll love it:
Tastes good, keeps you full, pairs with anything, and doesn’t leave you scavenging the pantry an hour later.
It’s REAL FOOD.

Save it - you’ll make it on repeat.

05/11/2025

Everyone’s obsessed with the results.
No one wants to talk about the long, boring phase that builds it.

The part where:
- You already know your macros
- The program isn’t exciting anymore
- You’re not getting ‘new adjustments’ every week
- Life is busy, you’re tired, and it would be very easy to “take a break”

That’s the fork in the road.

Most people go: “eh, I’ll start again when I’m more motivated.”
The girls who actually change their body + life are the ones who double down on… the boring:

- same meals, slightly better choices
- same program, slightly better ex*****on
- same routine, slightly better standards

Not many talk about it because it’s not sexy.
But this stage is the difference between “I tried that once” and
“I don’t even recognise my old self anymore.”

If you’re in the novelty has worn off phase right now, good.
You’re exactly where you need to be.

Save this for the weeks where it feels flat, not fun, not new. That’s your sign to stay.

04/11/2025

YOUR NEXT MEAL PREP
Thai Red Chicken Curry + Rice

458 cals | P: 35 g | C: 39.8 g | F: 4 g

🍚 Ingredients:
• 125 g chicken breast (lean, raw)
• 26 g Thai red curry paste
• 50 ml lite coconut milk
• 200 g zucchini
• 100 g red capsicum
• 125 g cooked white rice
• 5 ml olive oil

✨ How to (you can’t make this wrong):
Pan-fry chicken in olive oil.
Add curry paste + coconut milk.
*add extra chilli or seasonings for added flavour*
Throw in veggies.
Simmer 5–10 min until tender.
Serve over rice. Done.

High protein. EASY. Actually satisfying.
Save this for when you want real food that still hits your targets.

03/11/2025

Creatine won’t cancel a bad night’s sleep BUT
it can help your brain and body cope a little better.
Think focus, output, reaction time, not energy.

On a normal day I take 10–15 g.
If I’ve slept like trash? 25–30 g.
It helps me function on these days… not thrive.
Still take it. Still prioritise sleep.

02/11/2025

DON’T SKIP THIS ONE

You don’t need more complicated, you need something that works.

👉This one ticks the boxes for:
- protein
- fibre
- satiety
- taste
- prep once, eat on repeat

Just mix, soak overnight (or microwave if you forget), and you’re sorted.

👩‍🍳 Ingredients:
Frozen mixed berries, 110g
Water or almond milk, 125ml
Cacao powder, 10g
Walnut, 10g
Protein powder (any), 40g
Rolled oats, 40g
Chia seeds, 10g

Mix everything (minus berries), top with berries once mixed, keep in the fridge overnight.
Or heat it if you’re a warm oats kinda gal.

Either way, this is a staple for years to come.

30/10/2025

I see you.

This isn’t about going light, it’s about actually using the muscles you say you’re training.

If you’re just swinging yourself around on the machine, don’t be surprised when nothing changes.

Control builds connection.
Connection builds shape.
Shape builds results.

This is how I coach, and why it works.

Address

Mount Barker, SA

Website

https://www.instagram.com/coachedbychloemaye/

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