http://www.feastandflex.com.au/

Feast & Flex, Tamworth (2025)

02/11/2025

BACK TO BASICS 2026 KICKSTART!

You don’t have to wait until the new year…

🗓️November 10th.

6 FULL weeks until x’mas week.

6 weeks to lock in & ensure you are nailing the BASICS before the holidays!

Do you want to go into x’mas feeling good?

Do you want to set some intentional habits NOW, knowing a few events won’t set you back & you can start 2026 where you left off, or do you want to be chasing your tail from day 1?

42 DAYS!

➖Christmas Day
➖New Year’s Eve
➖Christmas party
& lets deduct another 2 days for good measure.

37 DAYS being more mindful & taking BABY STEPS in the lead up to 2026 CAN make a difference, especially with support & accountability!

For 6 weeks, let’s lock in together! Lock in with a friend!

$149!

November 10th - December 21st.

What do you get?

📞 30 minute current diet review w/c 3/11 THIS WEEK!
🗓️ Daily non-negotiable checklist! Think water, protein, steps, fruit & veg.
🍽️ Build a plate method with a couple of basic breakfast recipes to get you started!
💪🏼QUICK 15 minute HOME body weight workout with 3 levels from beginner to advanced! NO EQUIPMENT REQUIRED!
✅Weekly check-in with me 🙋🏻‍♀️
🏁GUARANTEED new year start date if you’d like to sign-up for one on one coaching or my full 6 week program post your kick-start!

IF you currently frequent the gym & would prefer a personalised gym program as opposed to a home workout, I’ve got you! $199 & you get a 4 day gym program included too!

Want to move straight to one of my full coaching options? Send me your email & I’ll send through the details. I’m also taking $50 off any new sign ups in November!

DM me ‘I’m in’ with your email today!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

17/10/2025

A calorie deficit is the ONLY way to drop body fat. Any ‘diet’ resulting in ‘fat loss’ is due to being in a calorie deficit.

‘Weight’ loss & ‘fat’ loss are not the same thing. A scale can fluctuate due to a number of reasons…

To keep it simple-
Weigh yourself, drink a glass of water & weigh again. The scale is going to go up. This is not fat it is ‘weight’.
Weigh yourself, put your shoes on then weigh again. Your weight will change due to the shoes NOT fat!

Let this 👆 sink in!

You need to get your head around the difference between a number on a scale & the physical changes happening to your body.

👇Below are some signs you are losing body fat even if the scale is not moving as you expect. It WILL catch up IF you remain consistent. If nothing is changing over time, you’re simply not in a consistent deficit or you haven’t been in one for a long enough period of time.

🚽You wee more. You’re body is releasing stored water from eating too many carbs from processed foods high in salt
💦💦You might sweat easier - metabolism rising. Sweating more does not mean you’re losing more, it’s water & needs to be replaced.
😋You feel hungrier. Leptin hormones are changing. Sometimes you need to sit in this. Learn to eat the right foods that can assist with this.
⚡️You get random bursts of energy. Your fat is turning into fuel
🥵Your body feels warmer. High protein diets can be a natural thermogenic! You don’t need a supplement.
📏You lose cms before ‘weight.’ Inflammation in your body is reducing. You may be gaining some muscle.
😋 Your stomach gurgles. Your digestion is speeding up
💤You sleep deeper. Your cortisol is lowering
🛏️You wake up feeling lighter. Your body has digested your food & glycogen levels have reset
😋 You crave clean food. This happens!

Not seeing or feeling the results you think you’re working hard for?

DM me your email & a brief message explaining your position & goals. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

13/10/2025

10 habits that could be preventing you from achieving your goals.

How many do you do?

💧Mistaking thirst for hunger? Drink water first. Aim for 3 + litres a day, especially now it’s warming up. Are you hungry or are you dehydrated?

🍫Stress or boredom snacking? If you’re eating when you’re not hungry, it’s likely emotions, not fuel.

🪑 Standing while eating? Slow down. Sit down & use utensils. Chew slowly & let your brain register the meal.

🍿Eating straight from the bag? It’s way too easy to overeat. Always portion your food onto a plate.

🏃🏻‍♀️’Earning’ your food with workouts? Don’t even try to work off the calories you’ve already consumed. You can consume calories far quicker than you can burn them off. Consistency matters more than the numbers on your watch (which are approximately 40% inaccurate on average).

🍗Skipping protein? Protein is your best friend for fat loss and keeping muscle as you tone up (build muscle & burn fat).

🎉Showing up starving at social events? Have a protein & high fibre snack beforehand so you’re in control. Focus on high protein meals during the day to help with the extra cals, carbs & fat you are likely to consume.

📱 Distracted meals? Eating while scrolling or watching TV makes it easy to miss fullness cues.

🥜Mindless grazing. Stick to 3 solid meals & load them up with low volume, high fibre foods & lean protein. Don’t save calories for snacks! If you’re full, you don’t need them. If you need a snack, plan it, don’t mindlessly graze.

⏰ Skipping meals altogether? This messes with your hunger hormones and often backfires with overeating. You’re your own worst enemy if you skip breakfast.

Sound familiar? Let’s create new habits together & get you feeling great!

DM me your email & a brief message explaining your position & goals. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

13/10/2025

It feels complicated because you’re making it complicated.

❌You don’t need the next “perfect plan” or another reset.

✅You need to stop overthinking and start mastering the basics.

✅Keep your meals simple because simple works. Stop being spoilt, you can eat the same meals for a few days. Rotate them.

✅Lift using proven strength methods not random weights or machines because it’s comfortable.

✅Walk. Not to punish your body but to support it.

✅Prioritise sleep and manage stress. Not perfectly but intentionally.

✅It’s not sexy, it’s not fancy but it’s what actually works…especially when life is a busy. It’s never going to settle so learn to work around it.

❌You don’t need more intensity, you need more consistency✅

❌You don’t need another diet, you need discipline in the basics & education around food groups✅

When you finally stop chasing shortcuts and start owning your habits, everything starts to change.

DM me your email & a brief message explaining your position & goals. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

06/10/2025

No more jumping from fad to fad thinking this time it’ll stick!

❌ no sugar
❌ keto
❌ meal replacement shakes & bars
❌ cutting carbs
❌ 75 hard
❌ Atkins
❌ Fasting
❌ Grapefruit diet
❌ & the rest of

If your ‘diet’ cuts food groups, is restrictive, is based on a method that is temporary with the aim to strip weight quickly, it’s a fad & it won’t be sustainable. It’s all the same trap & whilst it may seem like a quick fix, it will result in ending back where you started …or worse.
You’ll forever be stuck in the vicious cycle of lose → gain → repeat.

If a ‘diet’ is working it’s because it has you in a calorie deficit. It doesn’t matter how you achieve your deficit, it works the same way. It’s science. The question you need to ask yourself is, ‘Is this sustainable?’ Why doesn’t it work anymore when you revert back to eating all foods? Because you’re no longer in the deficit it created! It’s not the carbs being re-introduced, it’s not because it’s day 76, because you stopped fasting & so on, you are back to eating in a surplus.

Do it right the first (or once & for all) time!
Your body requires a variety of food to work well. Here’s what actually works for sustainable fat loss and building that toned body you’re after 👇

✅Eat enough protein 🍗
✅Lift weights🏋🏻‍♀️💪🏼
✅Walk daily 👣
✅Sleep 7+ hrs 💤
✅Stop skipping breakfast
✅Track your food honestly
✅Be consistent Monday through Sunday most weeks
✅Stop relying on motivation
✅Stay hydrated 💧
✅Have a REAL plan specific for YOU
✅Know YOUR numbers!

DM me your email explaining your current position & goals. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

01/10/2025

It’s October 1st!

3/4 of the year is gone!

It’s not too late in the year to make some small changes to have you feeling better come December!

If anything, now is the time to focus on YOU because come new year, you don’t want to have an even bigger goal.

Small changes add up & can lead to big things!

More confidence!

More comfortable in your clothes & social settings.

More energy.

Improved health!

I have many coaching options.

Do you need to tweak your diet to trim some winter sludge? A one-off current diet review may be all you need to make simple changes or swaps to have you dropping a few kilos.

Do you need someone to hold you accountable for the next 6-8 weeks? If 5-10 kg is more your goal, maybe you need some personalised one on one coaching or simple meal plans to follow. This will also help you with time & let’s face it, we all need more of that, especially at this end of the year.

Have you hit a wall & what once worked for you is no longer? It could be a simple adjustment in calories, macro split or tweak to what you’re currently doing.

Lock in NOW!

DM me your email & a brief message explaining your position & goals. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

25/09/2025

10 behaviours that will make fat loss easier 👇

-Eat the same meals on rotation.
-Reduce alcohol consumption (cutting it completely, even better.)
-Have set meals times and don’t snack in-between
-Eat mostly whole foods.
-Eat your 2 serves of fruit and 5 serves of veg a day before any treats
-Sit down and eat your meals - don’t eat on the go
-Reduce starchy carbs like bread/pasta/ rice - they are easy to overeat, generally have low satiety & can make you feel sluggish. They have a place but the portion required is smaller than you realise.
-Commit to a LONG TERM goal and set basic principles. You don’t need to be perfect, you need to be consistent for a set period of time.
-Don’t expect results after a week (you didn’t get here, nor will you get to where you want to be quickly, if it was that simple, everyone would do it.)
-Don’t use the scales as your only way to monitor progress

DM me your email if you’ve had enough & don’t want to waste anymore time going round in circles. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

23/09/2025

If you’re not losing weight, you’re not in a calorie deficit.

It’s math.

It’s science.

It works when done right.

It works when you know how.

Knowledge is power.

DM me your email if you’ve had enough & don’t want to waste anymore time going round in circles. I will send you the details regarding all of my nutrition coaching options & get you moving forward!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

Feast & Flex

02/11/2025

17/10/2025

13/10/2025

13/10/2025

06/10/2025

01/10/2025

25/09/2025

23/09/2025

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