The Fit Lab

12/11/2025

The last 10 weeks have been tough but also enjoyable.

Every week iv managed to smash PB but today it all came to a hard stop - the fatigue started to settle in and every movement felt like I was back at day one.

Programmed de loading week next week and the re testing the following, super proud of myself for finding a new sport away from combat sports which iv been apart of for the last 18+ years.

Today I smashed a new PB of 117.5 (Paused) bench press however I missed out on my 120 kilo paused bench.

Finished with a few back down sets of close grip bench for 6 reps x 3 sets at 100 kilos and blasted my shoulders and rare delts as a burn out finisher

Learning to take the good with the bad and had a mid set taste of humble pie 🥧 🤤

We run it back in two weeks time, thank you to for coaching me to be the strongest version of myself! Appreciate you brother.

22/10/2025

🌟 Client Testimonial 🌟

This client came to me for nutrition coaching, accountability, and a goal to improve her overall health.

She had a big event coming up and needed results fast — so I put her on my 6-Week Nutrition + Accountability Program.

In just six weeks, she’s achieved incredible results, and I couldn’t be prouder! 💪

✅ Down 3.7 kg
✅ Slimmer waistline
✅ Improved strength
✅ Gained lean muscle (toned)
✅ Boosted confidence
✅ Higher energy levels

Here’s what she had to say about her experience:

“I found the nutritional plan incredibly helpful for staying organised and building solid habits around meal prep. It helped me stay accountable and make sure I was fuelling my body properly. Even though my goal was to maintain weight, I did lose a little, but I still felt strong and energised throughout the process.

Ljay was fantastic to work with-knowledgeable, supportive, and always encouraging. The app was easy to use, and the recipes were simple, realistic, and tasty. Overall, a really positive experience that helped me build better structure and confidence with my nutrition.”

Ready to get results like this?
Join my 6-Week Nutrition + Accountability Program and start feeling stronger, leaner, and more confident.

📲 DM “READY” to get started today!

22/10/2025

12/08/2025

Three things that are wasting your time in the gym and here’s why!

06/08/2025

🧠✅

01/08/2025

I’ve seen it over and over again — women trying to figure out their own nutrition and getting nowhere.
Not because they’re lazy… but because they’re stuck guessing.

That’s why I chose to invest in my qualifications — so I could help women like you cut through the noise and finally get real results.

If you’ve been stuck repeating the same cycle, just to start over again every Monday…

Why keep guessing?

DM me “16 Week Method” and I’ll send you the link to apply.
Simple. Convenient. Tailored to you.

31/07/2025

Thinking about a coach but not sure what suits you best?

As a qualified Personal Trainer and Nutrition here’s a quick breakdown of online coaching vs in-person, and what might work better for you based on your goals and lifestyle.

If this sounds like something you’ve been missing…

👇 Drop a 🔥 or DM me COACH and I’ll send you the info.

30/07/2025

FACT OR MYTH 🤔

|THE FIT LAB | ONLINE COACH | NZ 📍