Mariah Jean Fit

Mariah Jean Fit. Quality advice, online coaching and nutrition + exercise plans. Proven results for fat loss and muscle tone. Mariah Jean Carew.

My purpose as a coach is to support mums with real, practical advice so you can build a healthy lifestyle that’s sustainable and fits into the chaos of family life. Healthy, delicious recipes and quick and effective workouts.

My purpose as a coach is to provide Advice, Support and Ideas to guarantee everyone a chance at a healthy and natural quality of life.

Mariah Jean Fit supports women and men to become the best version of themselves. We believe that anything is possible with the right support to strive towards a sustainable, healthier and happier lifestyle. We embrace clients for who they are and encourage one another as a team to push towards one another’s individual goals. Our ethos encompasses a permanent solution focused approach to long term and sustainable learning. Our coaching approach is designed to ensure our clients can maintain their results and a balanced life style well in to their future years to come. We find the best option for coaching for you. Targeted to fit your goals, lifestyle, location, fitness facilities/equipment, food preferences/intolerances, injuries and specific needs. Owner and Head Coach with Mariah Jean Fit. Qualified Sports Nutritionist and Fitness Coach. Bodybuilding & Bikini Competition Prep Coach. NBA “Figure International” PRO Athlete 2021
- NBA National “Figure” Overall Champion 2021
- NBA National “Figure International” Overall Champion 2021
- ICN QLD “Ms. Classic Figure” Overall State Champion
- ICN Australian Novice “Ms. Classic Figure” Overall National Champion 2019

I provide online and in person coaching for clients all across Australia and the world. Throughout my life I’ve personally over come many obstacles and frustrations while searching for a way to live a healthy, fulfilling and balanced lifestyle. During my journey and due to the challenges I over came, I established a very unique understanding of the difficulties every day people are facing. I personally experienced yo-yo dieting and following fad diets and short term fixes that were simply not lifestyle friendly nor sustainable or educational. It gave me a passion to help share my experience and acquired knowledge with others and give them the opportunity to grow and reach their true potential.

06/11/2025

Mums who don’t have time to eat lunch👇🏼

I bloody hate having to eat vegetables 😂

It just feels like extra work that I can’t be bothered with when I’m already too busy to eat.

BUT I knowww they’re good for me — so I eat them in the most convenient way possible.

When I actually eat my fruit & veg?

My digestion is better.
I’m less bloated.
I snack on less crap.
I can actually think straight.
AND I’m less cranky with my family.

Ofcourse I don’t just eat spinach & cucumber for lunch 😂🥗

Otherwise I’d be starving later! 😬

But if my quick lunch doesn’t have any veg?

This is how I get it in 💃

I used to eat salads the size of my head, chopped finely — presented all nicely on a plate 🙄

These days I’m all about convenience > perfection.

I no longer rock with this 👇🏼

❌ Complicated 10 step recipes
❌ Expensive ingredients
❌ S*** I buy then never end up using

Instead I roll with this👇🏼

✅ Quick raw fruit/veg fibre in every meal or snack
✅ Frozen veggies are FINE
✅ Instant mashed potato (thank me later)

An EASY day of 3 fruit & 5 veg on the GO:

A whole carrot 🥕
A whole cucumber 🥒
A big handful of greens 🥬
A handful of snow peas🫛
A chunk of capsicum 🫑

An apple 🍏
A banana 🍌
A punnet of berries🍓

Trust me, any plant fibre IS better than none!! 🥕

And the micro nutrients in fruit veg will repair your gut health + fight off sickness 🦠 better than any supplement ever will 💊

And sure I’m a Sports Nutritionist with a Post Grad Degree…but I’m also a mum who gets it 🤪

Want 150+ of my easy, yummy weight loss recipes for FREE? 😋

Comment “RECIPE” to get your copy of my Weight Loss Recipe Book for Mums 🥳

Save this for later 🏷️

Follow for more mum friendly nutrition tips 💖

05/11/2025

The last one will SHOCK you 👉🏼

❌ Some mums skip meals and cut carbs

✅ Even when I’m not hungry, I still eat 3 mains + 2-3 snacks

❌ Some mums don’t have time to go for walks

✅ I will INCLUDE my daughter in walks — to the park, along the beach, laps of my house while she sleeps

❌ Some mums avoid making complex meals

✅ I choose high protein, SIMPLE, healthy, yummy foods — that stop me bingeing later

❌ Some mums live off coffee and forget to drink water

✅ I have one coffee and use a large water bottle — 3 to 4L water gives me more energy than coffee will

❌ Some mums eat fatty meats and oily foods

✅ I choose lean meat like chicken breast, lean steak, extra lean mince, grilled fish — avoiding lamb, deep fried fish, nuggets, schnitzel and bacon

You don’t know until you know…

Some of these changes seem super simple and in reality, they ARE! 🙌🏼

Losing weight and keeping it off doesn’t need to be complex 🤯

But it IS a skill you develop over time.
This can eventually come naturally to you!! 🥳

I’m not lucky or gifted 🍀

I just know how to avoid weight gain and I want to show you how to do it too 🤗

Ready to lose that stubborn 2-5kg with a simple meal and home training plan you can stick to?

Comment or Dm “BUSY” for my FREE Busy Mum Weight Loss Bible 📕👇🏼📥

Follow for more weight loss advice for busy mums 🤎

04/11/2025

BAD advice 👉🏼 “Just eat in a calorie deficit” 🤦🏼‍♀️

If your lazy coach, friend or Google tells you that you just need to eat less 🙄

It’s probably why you feel like you’re failing miserably at sticking to your diet 🍕

Because it’s so much more than just that…

The most COMMON mistakes I see Mums make when it comes to tracking their calories or dieting in general? 👇🏼

🚩Setting their calories TOO LOW
🚩Not eating enough protein, carbs OR fibre
🚩Eating 1200 calories to lose weight “faster”
🚩Surviving off snacks & avoiding main meals
🚩Glorifying starvation, instead of balance

Which actually causes them to:

❌ Crash and burn with zero energy
❌ Deprive, restrict, crave & binge
❌ Develop a poor relationship with food
❌ Falsely associate extreme hunger with fat loss
❌ Feel like a failure — intense shame & guilt
❌ Become snappy with loved ones
❌ Lose concentration easily
❌ Potentially lose muscle
❌ Experience hormonal & menstrual dysfunction
❌ Poor quality sleep & digestion

🤡 Repeat the cycle 🔁

So if it’s not sustainable and you’re STRUGGLING to stick to your diet…here’s what WILL help 👇🏼

✅ Your calorie deficit is individual to YOU, it will vary greatly depending on a number of factors

✅ You CAN NOT survive off 1200 calories

✅ Dieting should NOT feel that bloody hard

✅ Protein & fibre helps to keep you feeling full which is a GOOD thing for weight loss

✅ The RIGHT amount of carbs will give you energy & prevent you reaching for more

✅ Diet SMARTER not harder

You NEED to eat the RIGHT amount of calories for your individual needs and goals — and if you don’t know what they are? 😬

Ask someone who does!! 🙋🏻‍♀️

If you think this sounds like you? 🫣

Comment or Dm “DIET” to break the cycle 🔁

Share this with another mum who needs to hear it 👏🏼

Follow for weight loss hacks for mums 🤗❤️

03/11/2025

What you see Vs. what you don’t see 👉🏼

You see a transformation but I see the journey.

Swipe left for 1.5 years of my realistic 20kg loss progress since birth and everything in between.

Squeezed into photos of realistic moments and my thoughts on “bouncing back”.

Nothing ever really prepares you for the fourth trimester and beyond.

Motherhood chews you up and spits you out, flips you inside out and throws you up against the wall.

Anyone who says otherwise, is blatantly lying.

I lost 5kg straight after birth then gained it all back a week later.

Lyla got back to her birth weight in her first week and so did I — how though? Because my milk came in.

You are not a hero or better than anybody else if you are able to lose pregnancy weight quickly.

You are not a ball, you don’t bounce — you ease your way back to feeling like you again.

It’s been scientifically proven!!

It takes your mind and body literally years to come back from Pregnancy and birth.

If you try to rush that process, you are fighting a losing battle.

Women who say they bounced back because they did all of the right things…

May have had a vastly different experience to you and any other woman for that matter.

We are completely different human beings with completely different lives.

It is not a competition of how long it takes us to get there.

Last time I checked it wasn’t a race?

We should be focusing on SUPPORTING other women as best as possible.

Supporting mothers in achieving their health and fitness goals in a reasonable and realistic way.

I’ve seen far too much pressure placed on women to meet an invisible standard set by the wrong people.

Remember, nothing worth achieving will ever happen overnight.

We should be less focused on competing with other women and more on setting a better example for our kids.

They are going to grow up witnessing the relationship that we have with food and exercise.

If that’s not something you’re proud of, then it clearly needs to change.

Having the right plan and the right support, can truly change your life.

I’ve just opened up spots for ONLY 3 mums for 1ON1 coaching.

Dm or comment “CHANGE” to claim your spot before it’s gone👇🏼📥

02/11/2025

In today’s episode, I’m in the kitchen making spaghetti Bolognese 🍝 — because let’s be real, that’s mum life — and I’m breaking down one of the biggest misconceptions in weight loss: that you have to track your calories to lose weight

You’ll hear:

✨ Why tracking isn’t always realistic (especially for time-poor mums)
✨ How I lost 20kg without tracking
✨ The difference between understanding food and obsessing over numbers
✨ Why personalised meal plans take the mental load off
✨ How to build confidence with food again — one simple habit at a time

If you’ve ever felt like you “should” be tracking but can’t keep up… this one’s for you 💛

🎧 Listen on Spotify or YouTube — search Fit Minds Podcast by Coach Mariah Jean

01/11/2025

This will SHOCK you but..👇🏼

Iron supplements are LESS effective for restoring your iron to healthy levels 👎🏼

Yes supplements can help to “top up” iron levels, HOWEVER…🤷🏻‍♀️

They will NEVER perform as well as red meat (+ C rich foods) consumption for optimal iron absorption 🙂‍↔️

It also doesn’t matter if we dose a higher amount of iron via supplement, be it tablet OR infusion 🩸

There is only so much iron we can physically absorb from supplementation 🚫

We can absorb anywhere from 2-10% of iron from iron supplements — unless anemic (iron absorption may be higher)💊

And from plant based iron sources?
Approximately 5-10%, a lower bioavailability 🫘

The MOST bioavailable source of iron is in fact Heme Iron — derived from red meat! 🥩

We absorb a whopping 15-35% of iron in red meat 👏🏼

And even higher amounts when paired with a vitamin C rich food 🍅

The risks associated with low iron levels during pregnancy, postpartum & breastfeeding include:

🚩Low energy & lethargy for mum
🚩Low iron delivered to bub through the placenta & milk
🚩Premature birth
🚩Low birth weight
🚩Potential impacts on baby’s brain development
🚩Increases risk of postpartum haemorrhage
🚩Increased risk of postpartum depression
🚩Increased risk of infant loss
🚩Increased risk of maternal mortality

❓So does this mean you shouldn’t be taking an iron supplement during pregnancy, postpartum & while breastfeeding?

‼️ You should absolutely still take an iron supplement to support healthy pregnancy, recovery & breastfeeding!

And for those who suffer with hyperemesis gravidarum (HG) throughout pregnancy — consuming red meat may not be an option & that’s okay 🫂

But it’s important to understand, lean red meat is the main source of iron you need to support:

- A healthy placenta
- Increased blood volume
- Increasing immunity against sickness
- Preventing excessive blood loss at birth
- Providing energy to mum and bub
- Supplying oxygen to mum & baby’s developing brain

Want to know how much red meat you need to be eating to bump up your low iron levels?

Or get some snack/meal recipes which are higher in iron?

Comment or Dm “IRON” & I’ll help you — free of charge ❤️🤗

31/10/2025

Where my other muscle mummies at? 💪🏼

30/10/2025

This will upset some of you but…

You crave wine after a long day because you NEED it to relax?

WRONG👇🏼

Yes — you’re burnt out, touched out, stressed, needing an escape.

Your kids are driving you mad & a drink just “takes the edge off”.

But here’s some of the reasons why you literally CRAVE wine or any alcohol for that matter:

❌ You’re NOT eating enough during the day.

= your body is SCREAMING for energy from real food to sustain minimum energy levels 😫

❌ You’re seeking Dopamine — a hormone which helps to regulate your mood.

= initial Dopamine hit, followed by a lower depressive mood — alcohol inhibits production of GABA 😞

❌ It’s habitual, social & feels comfortable.

= you’ve become accustomed to it as a habit.
Whether it be something you do with someone else or even alone 🍷

❌ You’re sleep deprived but staying up late to drink.

= repeats the viscous cycle.
Alcohol disrupts sleep cycles — poor quality sleep 🔁

❌ You’re dehydrated.
Water will provide far MORE benefits than alcohol will for stabilising energy, hormones & moods.

= we often mistake our need for water for a “need” for another kind of drink 🍸

This isn’t a personal attack…

I’m a recovered binge drinker & heavy smoker.

I’d drink excessively & smoke a pack a day.
Thurs-Sun EVERY weekend for years, ages 15-20 🍷🚬

I then started drinking EVERY day.

Drinking to escape my reality.

I also grew up with a severely alcoholic parent.

I woke up one day & realised change started with me 🫶🏼

There’s no way my daughter is going to be exposed to what I was 🥺

And the drinks?
They’re literally holding you back from losing weight. They contain CALORIES 👏🏼

Recent studies have shown there is NO safe or healthy level of alcohol consumption 👎🏼

Any amount of alcohol is NOT good for you 🙂‍↔️

Years ago we believed there were health benefits to consuming wine or beer — FALSE🍻

We also used to say the same about ci******es 🚬

Sure a drink every now & then won’t “kill” you 💀

However, drinking every single day?
Every single weekend?

You’ve got to ask why you’re defending it so strongly.
When you know you want better for yourself🤌🏼

Msg me a🍷 to break the cycle 🔁

29/10/2025

👆🏼Half way to my goal VS. reaching my goal👇🏼

We often see transformations from pregnancy or freshly postpartum to when a mum feels like herself again.

But we don’t often see the journey in between.

The middle stage where you’re not quite where you want to be but you’re definitely happier than where you were.

Where you start to become more confident but there are still areas that you want to work on.

Where your spark begins to come back but it flickers on and off.

When you know that you are close to seeing the light at the end of the tunnel, but still feel darkness some days.

This was my halfway mark in comparison to where I am now.

I had a photoshoot booked with my team and although I wasn’t where I wanted to be yet, I was totally okay with that.

I’d lost 10kg since giving birth in the photo on the left.

And since then, I’ve lost another 10kg and kept it off for 10 months now.

I was curvier than I was used to but I also knew that if I didn’t start to actually practice confidence that I would fall deeper into a hole of self-doubt.

Fast forward to now and it’s not necessarily about the number on the scale but more about how I feel.

For the first time in years I feel sexy, confident, beautiful, healthy and content with where I am at.

If you are looking at the bigger picture, don’t scare yourself off the journey by how far away the destination is.

Remember to celebrate small wins and congratulate yourself along the way.

It’s not just about being proud of yourself for forgetting from A to point B.

But also acknowledging all of your accomplishments, no matter how big or small.

The effort, energy and determination you’ve shown in every phase.

Celebrate the woman that you are and where you have got yourself to so far — even if you’re not quite where you want to be just yet.

One day you will look back at your halfway mark and realise just how far you’ve really come.

Putting it off won’t make it happen any faster…

You WILL get there, one day at a time.

BUT you have to START to make any progress at all.

I’m looking for 5 mums who feel stuck and need help to keep going.

Comment a 🙌🏼 or Dm me “START” 📥

28/10/2025

Before I had my daughter, movement felt like a chore.

I rarely danced or sang for fun.
I’d lost my ability to be playful.

She thinks I’m the funniest person in the world, I don’t understand why, but she does.

And so for her — I dance, I move, I play, I make movement FUN.

I run with her at the park, dance with her in the kitchen, roll around on the floor laughing together — she makes me feel FREE again.

Movement doesn’t have to be so calculated.
Take a leaf out of your kids book, move because you CAN and it makes you smile.

Any movement is better than none 🤗
Get UP, dance, play, be silly and spontaneous!

And if you struggle to do that, then maybe it’s your sign something needs to CHANGE.

Movement is medicine for the soul ❤️

If you know you need to make a change but you’re not sure where to start…I’ve got you 🫶🏼

Comment a 💃 or Dm me CHANGE ✨

28/10/2025

This might upset some of you but…

You crave wine after a long day because you NEED it to relax?

WRONG👇🏼

Yes — you’re burnt out, touched out, stressed, needing an escape.

Your kids are driving you mad & a drink just “takes the edge off”.

But here’s some of the reasons why you literally CRAVE wine or any alcohol for that matter:

❌ You’re NOT eating enough during the day.

= your body is SCREAMING for energy from real food to sustain minimum energy levels 😫

❌ You’re seeking Dopamine — a hormone which helps to regulate your mood.

= initial Dopamine hit, followed by a lower depressive mood — alcohol inhibits production of GABA 😞

❌ It’s habitual, social & feels comfortable.

= you’ve become accustomed to it as a habit.
Whether it be something you do with someone else or even alone 🍷

❌ You’re sleep deprived but staying up late to drink.

= repeats the viscous cycle.
Alcohol disrupts sleep cycles — poor quality sleep 🔁

❌ You’re dehydrated.
Water will provide far MORE benefits than alcohol will for stabilising energy, hormones & moods.

= we often mistake our need for water for a “need” for another kind of drink 🍸

This isn’t a personal attack…

I’m a recovered binge drinker & heavy smoker.

I’d drink excessively & smoke a pack a day.
Thurs-Sun EVERY weekend for years, ages 15-20 🍷🚬

I then started drinking EVERY day.

Drinking to escape my reality.

I also grew up with a severely alcoholic parent.

I woke up one day & realised change started with me 🫶🏼

There’s no way my daughter is going to be exposed to what I was 🥺

And the drinks?
They’re literally holding you back from losing weight. They contain CALORIES 👏🏼

Recent studies have shown there is NO safe or healthy level of alcohol consumption 👎🏼

Any amount of alcohol is NOT good for you 🙂‍↔️

Years ago we believed there were health benefits to consuming wine or beer — FALSE🍻

We also used to say the same about ci******es 🚬

Sure a drink every now & then won’t “kill” you 💀

However, drinking every single day?
Or every single weekend?

You’ve got to ask why you’re defending it so strongly.
When you know you want better for yourself🤌🏼

Msg me a🍷 to break the cycle 🔁

Address

Sunshine Coast, QLD

Website

http://www.mariahjeanfit.com/

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Our Story

Welcome to the Mariah Jean Fit Family.

Throughout my life, like many others, I have faced many obstacles and frustrations while searching for a way to live a healthy, fulfilling and balanced life. I pursued the deeper knowledge and truth behind healthy eating and exercise as a long term solution, not just a short term fix. As a result, I have spent the last 7 years educating myself in the nutrition and fitness field. I am now a qualified Sports Nutritionist and Personal Trainer and a practicing Online Fitness and Nutrition Coach to over 200 happy clients and growing!

I currently practice as an Online Coach for everything from: personalised and tailored Meal Plans and Exercise Plans to weekly Macros (goal specific) Nutition and Fitenss Coaching to Bodybuilding, Physique, Bikini, Fitness and Figure Competition Prep Coaching for athletes. Although I am based in Brisbane for my one on one Personal Training sessions and services, QLD Australia, 90% of my clients are based online and can access my coaching services any time of the day any time of the week, all over the world. During my journey and the challenges I faced it gave me a very unique understanding of the difficulties everyone faces and gave me a passion to help share what I know with others and give them the opportunity to become their best self. And thus, Mariah Jean Fit was born, a family of like minded men and women, every day people and athletes all coming together from across the world to achieve amazing results and to look and feel better from the inside out. Mariah Jean Fit Ecompasses: Educating every day people towards eating sustainably long term for their health and fitness goals as well as mentally preparing clients for their health journey. Mariah Jean Fit avoids the extreme diets and training routines that in most cases is completely unnecessary and encourages a happy and wholesome approach to reaching our individual goals. All plans and coaching is tailored to your specific goals, preferences and needs, therefor giving you the best approach to sustaining a healthy lifestyle and maintaining or even improving your results. I look forward to helping my clients discover what it means to live a happy and healthy sustainable lifestyle. My simple motto: “Mariah Jean Fit, changing lives, one day at a time”.

For any inquiries or questions, please feel free to message me directly through this page or contact me via email: missmariahjean@hotmail.com or phone: 0421 942 665