Jesse Lippert - Personal Trainer Online & Face to Face Coaching

Jesse Lippert - Personal Trainer Online & Face to Face Coaching Personal Trainer .active247 | Online Coach
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Small habits can change a lot over time.That is why awareness matters so much with fat loss.A few extra calories each da...
13/06/2026

Small habits can change a lot over time.

That is why awareness matters so much with fat loss.

A few extra calories each day may feel harmless, but so can a few better choices done consistently.

Better portions, higher protein meals, regular steps, and a bit more structure can make progress feel much easier to maintain.

Start with the habits you can repeat.

The result will follow.

DM “RESULTS” if you want help building a fat loss plan that fits your body, schedule, and lifestyle.

12/06/2026

Keep your meals simple, high in protein, and easy to repeat.

Here are 10 bowls to save:

🍗 Chicken Rice Bowl
170g cooked chicken breast
1 cup cooked jasmine rice
Cucumber, carrot, corn
560 cals | 58 Protein | 50 Carbs | 8 Fats

🥩 Beef Taco Bowl
150g cooked lean beef mince
1 cup cooked rice
Lettuce, tomato, corn, salsa
590 cals | 45 P | 48 C | 18 F

🍤 Prawn Rice Bowl
200g cooked prawns
1 cup cooked white rice
Cucumber, carrot, cabbage
460 cals | 42 P | 48 C | 4 F

🐟 Salmon Bowl
150g cooked salmon
1 cup cooked rice
Cucumber, carrot, edamame
600 cals | 38 P | 50 C | 25 F

🐟 Tuna Potato Bowl
1 tin tuna in springwater
300g potatoes
Boiled egg, greens, pickles
480 cals | 36 P | 52 C | 12 F

🍠 Chicken Sweet Potato Bowl
170g cooked chicken breast
200g roasted sweet potatoes
1 cup green beans
530 cals | 58 P | 44 C | 7 F

🌯 Turkey Burrito Bowl
150g cooked turkey mince
1 cup cooked rice
Capsicum, lettuce, salsa
540 cals | 45 P | 50 C | 12 F

🥚 Egg Breakfast Bowl
3 large eggs
200g potatoes, lightly sprayed
Spinach, 1/4 avocado
550 cals | 26 P | 40 C | 28 F

🌱 Tofu Rice Bowl
200g firm tofu
1 cup cooked rice
Broccoli, capsicum
1 tbsp teriyaki sauce
490 cals | 25 P | 58 C | 16 F

🍓 Protein Yoghurt Bowl
250g fat-free Greek yoghurt
1 scoop protein powder
Berries, 30g oats
1 tbsp peanut butter
530 cals | 52 P | 44 C | 14 F

Macros are estimates and will vary based on brands, cooking methods, and portion sizes.

Pick a few you actually enjoy, repeat them, and stop making nutrition harder than it needs to be.

Save this for your next grocery run. 💾

10/06/2026

The investigation would be over in 5 minutes. 😂

Gym. Home. Protein. Sleep. Repeat.

Sauces can make it much easier to stay consistent with your meals.A plain meal can quickly become harder to stick to whe...
09/06/2026

Sauces can make it much easier to stay consistent with your meals.

A plain meal can quickly become harder to stick to when it feels bland every day.

Lower-calorie sauces are a simple way to add flavour while keeping your intake easier to manage.

The key is checking the serving size.

Some sauces are low-calorie per serve, but the calories can still add up if you use much more than the listed amount.

These are a few lower-calorie sauce options that can help make meal prep more enjoyable without adding unnecessary extra calories.

Save this for your next grocery shop.

08/06/2026

Fat loss often stalls because of the small extras that slip into the day unnoticed.

A splash of oil, a few bites while cooking, an iced coffee, some sauce, one side with takeaway, or snacks straight from the packet can all add up faster than most people realise.

1️⃣ Adding oil without measuring
A small pour can easily turn into a few hundred extra calories.

2️⃣ Drinking calories daily
Soft drinks, juices, iced coffees, alcohol, and smoothies can add up fast.

3️⃣ Finishing leftovers
A few bites from your kids’ or partner’s plate still count.

4️⃣ Snacking while cooking
Taste testing is normal, but constant picking can quietly add a lot.

5️⃣ Using too much sauce or dressing
Mayo, creamy sauces, aioli, ranch, and sweet chilli can turn a simple meal high-calorie fast.

6️⃣ Eating straight from the packet
Chips, biscuits, nuts, cereal, and chocolate are easy to overeat with no portion.

7️⃣ Adding sides to takeaway
Fries, garlic bread, nuggets, loaded chips, or extra rice can double the meal.

8️⃣ Having sugary drinks with meals
A meal plus a sweet drink can push calories up without making you much fuller.

9️⃣ Weekend grazing
Snacks, drinks, desserts, and bigger meals across the weekend can wipe out the weekly deficit.

🔟 Ignoring the small extras
Butter, milk in coffee, cheese, spreads, sauces, oils, and bites still count.
Fat loss gets easier when you can spot where the hidden calories are coming from.

Start with the habits you repeat most often, then make small changes you can actually stick to.

DM “RESULTS” if you want help building a fat loss plan that fits your lifestyle.

06/06/2026

If I had 90 days to lose 15kg, I’d start with the basics that actually move the needle.

First, I’d create a calorie deficit.

I’d make my meals more structured so the calorie deficit feels easier to follow:
high protein,
mostly whole foods,
enough carbs to train properly,
plenty of vegetables,
and fewer “small extras” that add up fast.

I’d aim for protein at every meal because it helps with fullness, recovery, and holding onto muscle while losing fat.

Then I’d train 3 to 5 times per week.

For training, I’d keep strength work consistent, aim to get stronger where I can, and use cardio to support the goal.

I’d also aim for 8,000 to 12,000 steps per day.

On days where my steps are low, I’d use incline treadmill walking to bring my activity up without needing another full workout.

A few options I’d rotate through:
✅ 6.5 incline, 3.5 speed, 45 minutes
✅ 9 incline, 3.0 speed, 30 minutes
✅ 12 incline, 2.8 speed, 25 minutes

The goal is to increase daily output in a way I can recover from and repeat consistently.
I’d track my progress weekly and focus on the overall trend instead of every single weigh-in.

Weight will fluctuate.
Water weight will move.
Some weeks will be faster.
Some weeks will slow down.

But if the plan is working across 90 days, the trend should be moving.

And most importantly, I’d keep the process aggressive enough to create change, but realistic enough to protect my energy, muscle, and long-term progress.

Fat loss works best when the plan is structured enough to create results and sustainable enough that you can actually stick to it.

If you want help building a plan that fits your body, your schedule, and your goal, DM “RESULTS” and let’s get started.

Food and exercise both matter, but when fat loss is the goal, your food choices can make the process a lot easier or a l...
05/06/2026

Food and exercise both matter, but when fat loss is the goal, your food choices can make the process a lot easier or a lot harder.

Training helps build strength, improve fitness, and support fat loss, but relying on workouts to cancel out high-calorie meals usually turns into a frustrating cycle.

Keep the basics simple: train consistently, eat enough protein, manage your portions, and choose meals that actually support the goal.

That’s where results start to feel a lot more realistic.

03/06/2026

Some of the worst foods for belly fat loss?

No single food causes belly fat. Excess calories over time do.

But some foods make it much easier to go over your calories because they’re easy to overeat, high in calories, and don’t keep you full for long.

Here are simple swaps that can make fat loss easier 👇

Sugary drinks 🥤
✅ Swap with: water with lemon, sparkling water with fruit, or unsweetened iced tea

Flavoured coffee drinks ☕
✅ Swap with: coffee with milk, iced long black, or homemade iced coffee with protein milk

Takeaway burger and chips 🍔🍟
✅ Swap with: homemade lean beef burger bowl, grilled chicken and rice bowl, or lean beef wrap with salad

Pastries or muffins 🥐
✅ Swap with: scrambled eggs on sourdough, overnight oats, or a breakfast wrap with egg and lean meat

Chips 🍟
✅ Swap with: air-fried potatoes, lightly salted popcorn, or veggie sticks with hummus

High-calorie smoothies 🥤
✅ Swap with: protein shake with banana, Greek yoghurt smoothie with berries, or milk with protein powder and fruit

Sugary cereal 🥣
✅ Swap with: protein oats with berries, eggs on toast, or a banana protein smoothie

Fat loss gets easier when your meals help you stay full, manage calories, and stick to the plan consistently.

Need help building a plan that works for you? DM “RESULTS”.

02/06/2026

Nothing makes a coach emotional like good form and heavier weights 😭💪

01/06/2026

The only 9 items you need in your cart to see your abs again?

Not literally.

But if most of your meals are built around foods like this, fat loss gets a lot easier.

These foods are high in protein, high in fibre, easy to portion, and actually keep you full, which helps you stay in a calorie deficit without feeling like you’re starving.

Add these to your next shop 👇

1. Chicken breast
Lean protein to help with muscle repair and keeping you full.

2. Lean beef mince
High-protein and easy to use for bowls, wraps, pasta, or burger meals.

3. Eggs
Simple, filling, and great for breakfast or quick meals.

4. Tuna
Lean, high-protein, and easy to add to wraps, salads, or rice bowls.

5. Greek yoghurt
High-protein, easy snack, and great with fruit or oats.

6. Potatoes
Filling carbs that work well for fat loss when portioned properly.

7. Berries
Lower-calorie fruit with fibre, volume, and sweetness.

8. Vegetables
Think broccoli, spinach, salad, zucchini, capsicum, or green beans for fibre, volume, and nutrients.

9. Oats
Great for a filling breakfast, easy to pair with protein, and helpful for keeping hunger under control.

No food will magically reveal your abs.

But building most of your diet around protein, fibre, and filling carbs can make it much easier to lose fat and stay consistent.

And yes, training matters too. These foods can help you lose fat, but resistance training helps you build and keep the muscle underneath.

Need help building a plan that works for you? DM “RESULTS”.

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Perth, WA
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