Feast & Flex

Feast & Flex Certified nutrition coach specialising in sports nutrition, health & wellness & personal training!

6 months! stopped sitting on the fence, jumped over & it was the best decision she ever made! 27.1 kg down! Chest -down...
05/06/2026

6 months!

stopped sitting on the fence, jumped over & it was the best decision she ever made!

27.1 kg down!
Chest -down 19 cm
Waist -down 21.5 cm
Hips -down 12.5 cm

53 cm.
Over half a ruler in 6.5 months from your mid section.

34 cm off her hips & waist was crucial for her health & she has decreased the chance of cardiovascular diseases & diabetes significantly.

I can’t wait to see what the next 6 months brings. You will be unrecognisable & not even remember that person standing on the left.

It can be done! It is hard but seeing that hard turn into THIS IS EVERYTHING! The Donna I see now is a whole new person both physically & mentally.

You have come so far in your fitness, strength & mindset. You are the happiest you ever remember being, becoming more confident every day & your new lifestyle is bringing so many things your way. You should be so proud of yourself.

Train smarter not harder! You can’t out train a poor diet ..or a diet that’s not right for your goals. Eating ‘healthy’ ...
05/06/2026

Train smarter not harder!

You can’t out train a poor diet ..or a diet that’s not right for your goals.

Eating ‘healthy’ (or what you may perceive as) is not enough.

You training may not be the problem but it also could be.

The real reason you’re stuck? You’re not eating with the same precision you train with.

You can’t out train inconsistency in the kitchen if you want results that show, not just effort that’s felt.

If you’re putting in the work and still not seeing it in the mirror, it’s time to match your nutrition to your goals.

DM me & get set up on the path to progress!

HOW IT STARTED- years of dieting including trying (& failing to sustain) every fad known! I don’t even remember this ve...
04/06/2026

HOW IT STARTED- years of dieting including trying (& failing to sustain) every fad known! I don’t even remember this version of

HOW IT’S GOING-
18 months on & Josie hit her lowest weight! This occurred via a calorie deficit for a period of time eating REAL food from ALL food groups.
It included customised meal plans built for the goal! ✅
It included a structured strength program over the past 6 months. ✅
It included a gradual increase in calories leading up to maintenance & now a small surplus to build more muscle! ✅
Josie is still going & cals are still going up! 3000/day! At her low body weight!

⚖️Weight loss at lowest weight -47.9 kg!

20.6 kg lost in the first 16 wks!

Strength is continually going ⬆️

Calories are continually going ⬆️

Carbs -55% of her diet. Over 1600 calories a day coming from carbs! This is fuel! ⛽️

Meals are bigger than her old head!

Food is real! ✅

Pre-workout is FOOD! ✅

Happier, healthier, fitter, stronger & a complete 180 has been achieved with the mind!

Josie did it! Josie is still doing it because she knows years of damage takes time to fix & heal.

If you’re trying to lose weight &/or body fat, keep it simple! You don’t need any crazy new workouts, fad diets or expen...
03/06/2026

If you’re trying to lose weight &/or body fat, keep it simple!

You don’t need any crazy new workouts, fad diets or expensive supplements.

You need to know your numbers & work inline with them.

NOT someone else’s plan, not your fave influencers’ WIEIAD, & not in a way you can’t sustain or makes you hate the process.

At the end of the day, you need to focus on the basics & being consistent.

Your goal is to be in a moderate calorie deficit, not starve!

Eating more protein, move your body, sleep, drink more water, eat a diet based on mainly whole foods with a sprinkle of some things you love.

Start here. Start with guidance & support. Start with a plan built for YOU. Start with a process that works.

If nothing is changing, something needs to change…

Make a start! COMMIT! If you’ve been putting yourself last on your list, it’s time to put yourself first! DM me now & pu...
01/06/2026

Make a start! COMMIT!

If you’ve been putting yourself last on your list, it’s time to put yourself first!

DM me now & put the wheels in motion!

It’s never too late to implement changes that can change your life!

Ask my clients how quickly they felt better! Within DAYS!

Food is medicine! Movement is medicine.

Start with the basics.

Start here.

Start now.

Each day will pass regardless. One thing that won’t return is your time.

DM ‘start’ & your email for further info!

‘I’ve tried everything’‘I only eat healthy’ ‘I eat really well’ ‘I get 10000 steps a day’ ‘I got to the gym 5 days a wee...
13/05/2026

‘I’ve tried everything’

‘I only eat healthy’

‘I eat really well’

‘I get 10000 steps a day’

‘I got to the gym 5 days a week’

‘I cut carbs’

‘I eat a high protein diet’

Make sure you don’t forget the rest…

‘I skip breakfast, don’t get enough sleep because I doom scroll, don’t follow a structured program, do random workouts, don’t track calories or never have, don’t actually know how much protein I consume. I eat chocolate, icecream, pastries, granola & chips but I don’t eat potato, pasta, bread or fruit. I snack on nuts all day, I take pre-workout, fat burners & drink a shake after the gym. I have cravings every afternoon so I don’t eat all day to cover them. I pick so I don’t eat big meals. I don’t eat that much. I am always tired, fatigued, uncomfortable in my clothes & bloated. Dairy & bread bloats me.

No, I’ve never actually been shown the right way…

I’ve heard it all, you are no different from the hundreds of people who all started where you are too. There is no judgement, just the truth, encouragement & support.

It takes time, consistency & it is hard, but it’s a lot easier if you’re trying to achieve your goals the right way & you have support & accountability.

Your body responds to repeated behavior, not motivation, excuses, supplements, or quotes. The basics work. Most people just aren’t willing to admit they need help to do them.

DM me ‘STUCK’ for more info & to get on the right path.

Numbers don’t lie…unless they’re not accurate. You can track your calories all you want but if they are not accurate, it...
10/05/2026

Numbers don’t lie…unless they’re not accurate.

You can track your calories all you want but if they are not accurate, it’s not actually what’s going in.

You can focus on tracking calories burnt via a fitness watch all you want but they are far from accurate &…you can’t out train your diet. Tell me how quickly you can eat 1000 cals & how long it takes to burn it off?

I encourage tracking for a period of time or I encourage someone to track your food for you (meal plan) to gain data. If it’s not working, there’s only one reason why.

YOU ARE NOT IN A CALORIE DEFICIT!

This may not be due to your tracking, it may be the goals you’re tracking to but in most cases, it’s the inability to track correctly, missed entries, incorrect portions entered, incorrect entries & consistency.

Data. It’s important.

In vs out.

The same principle applies for EVERYONE!

Regardless of-
Age
Medication
Hormones
Gender
Training
Weight
Height

Yes, there are a number of factors that make it harder but the principle remains the same.

If you naturally burn less at rest, your base is lower.

If your hormones have affected your ability to train as hard, you are sick, you have started to take medication, you are post partum, breast feeding etc, the science still remains the same. Your calculations change, that’s it.

In vs out.

Consistency.

Numbers don’t lie.

If nothing is changing, something needs to change, you don’t need to necessarily move more.

Eat less & move more is not it.

DM me ‘HELP’ & your email for info on my coaching options.

dare you to delve into what you REALLY spend on food & alcohol. Not only what you spend at the supermarket, the lot! Lun...
08/05/2026

dare you to delve into what you REALLY spend on food & alcohol. Not only what you spend at the supermarket, the lot!

Lunches
Coffee & drink runs
Take away
Meals out
Alcohol
Servo snacks
Prescriptions
Doctors

I bet the majority of you don’t even know & your ‘budget’( if you even have one) is not accurate.

If your boss underpaid you, I bet you’d know…

So if you know what’s coming in, why don’t you know what’s going out & where??

There’s a lot of you spending hundreds of dollars every month making yourself feel worse yet a coach is too expensive.

You can afford it. You’re already spending it- on the wrong things.

Your food is making you tired.
The alcohol is affecting your sleep & your food choices. Tired people make tired decisions all day long.

You’re not broke.
You’re not weak.
You just haven’t been honest about where your money is going & where your priorities lie.

Check out your numbers. DM me your email for some info because do you even know how much a coach costs or how much you can actually save?

My clients save money. The initial outlay is the biggest then your coaching will pay for itself & you’ll soon be spending less. I do have payment options too…

This is rare! I’ve had 1 spot open on my program to start next week! MONDAY MAY 11th! Start now before that temp drops &...
03/05/2026

This is rare!

I’ve had 1 spot open on my program to start next week!

MONDAY MAY 11th!

Start now before that temp drops & you fall into your winter slump resulting in regression & regret come spring.

➡️ check out the regrets from my clients…

There will never be a better time, a right time or an easier time. Life will always be busy & you’ll always have an excu...
29/04/2026

There will never be a better time, a right time or an easier time.

Life will always be busy & you’ll always have an excuse.

Learn to create better habits & disciplines during the chaos & when it’s smooth sailing, it’ll be easy!

If you are serious about losing fat & you’re done with putting the effort in & getting nowhere, DM me ‘CHANGE’.

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

Address

Tamworth, NSW
2340

Telephone

+61468866568

Website

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