Trained By Tabs

16/03/2026

Feeling like your results have hit a wall? 🧱

It's not bad genetics. It's not bad luck. It's usually one (or more) of these 5 things being neglected.
Nail these and everything else speeds up ⬇️

1. Training - give your body a reason to change. Progressive overload is key.
2. Calories - know which direction you're heading. Deficit = fat loss. Surplus = muscle.
3. Protein - 1.6–2.2g per kg of bodyweight. Hit this daily.
4. Steps - most people don't need more gym time, they need more to move more.
5. Sleep - where the actual results happen. Underrated every time.

You don't need a perfect plan. You need to consistently nail the basics.
Save this for when you feel like nothing's working. 👊

💬 Comment 'NEW' for a free copy of my New To The Gym Quick Start Guide - links it all together.

12/02/2026

Most people waste 10-15 mins in the gym… just resting (or on their phone)!

If you’re short on time (work, kids, life), supersets are your secret weapon 👊

Here are 3 ways I use them with clients:
1️⃣ Larger Muscle Groups
Think big compound exercises. Squats, Presses, Rows, Deadlifts, Lunges.
→ Pushes your cardiovascular system, huge calorie burn!

2️⃣ Different Muscle Groups
Think pairing exercises that do not affect each other. Leg Extension into Dips, Squats into Lateral Raises, Chest Press into Leg Curls
→ Great to get a full body session completed when short of time.

3️⃣ Same Muscle Group
To get the most out of this, think of exercises that are hard in a stretched position straight into one that is tough in the contracted position. Squat into Leg Extensions, Cable Kickback into an RDL.
→ Great to completely exhaust a muscle.

If your sessions feel long but unproductive… this will change that.

Comment “NEW” and I’ll DM you a FREE Training Plan for Beginners 💪

16/09/2024

19/02/2024

Swipe ⬅️ to peek behind the scenes of how I create tailored nutrition plans! 👀

While macros and calories vary per client based on goals, and lifestyle factors; here’s a broad overview of guidelines I follow when setting up a plan for a client:

Slide 1️⃣ 💪 Gain Muscle
Focused on sufficient protein, carbs to fuel workouts, healthy fats and a calorie surplus.

Slide 2️⃣ 🍏 Fat Loss
Higher protein, moderate carbs, essential fats and a sustainable caloric deficit.

Slide 3️⃣ 🍞 Maintenance
Balancing a healthy lifestyle, with flexibility in calories, protein, carbs and fats to preserve your physique goals.

The takeaway? No two clients follow the EXACT SAME plan!

I personalise everything based on your lifestyle, preferences, body composition and objectives. These are just examples - your NUMBERS will be tailored to YOU. 🤗

Do you need some help with your nutrition?

13/02/2024

Online Coaching client Ashleigh is looking 🔥 after her incredible transformation! 😍 When she first started working with me, Ashleigh was eager to build some serious muscle in her legs and refine her nutrition. So we began with a muscle-building phase where she crushed some intense leg days and dialled in her diet. 💪

Then it was time for Ashleigh's holiday prep! Over 9 weeks we systematically leaned her out while maintaining as muscle as possible. 🦵 The results speak for themselves:
📉 3kg down
📏 4cm off her waist
🙂 and in the best shape of her life

The process was challenging but Ashleigh put in the hard work and followed the plan to a tee. Now she's ready to showcase her physique and confidence! 👙

If you’re looking to get shredded or transform your body, send me a DM! 💌 I’d be happy to help you accomplish your goals.

04/09/2022

Are you focusing on the quality of your training sessions, or just going through the motions of working out?

If you need some help with your training, why wait for RESULTS, start NOW.

Contact us for your training, nutrition, or sports therapy & rehab needs. Email [email protected].

28/04/2022

What's the best pre workout?... Sleep of course! Here are some tips to improve your sleep.

Swipe swipe swipe!

Why wait for RESULTS, start NOW.

Contact us for your training, nutrition, or sports therapy & rehab needs. Email [email protected]. Tailored or ready made plans available.

14/01/2022

It's January and inevitable detox and weight loss goals drive members to the gym... But you do you know what you're doing when you get there? Here is a cardio guide you can follow.

Why wait for RESULTS, start NOW.

Contact us for your training, nutrition, or sports therapy & rehab needs. Email [email protected]. Tailored or ready made plans available.

11/01/2022

Have you got a plan in place to start your fitness journey? With so many coaching options out there, it can be hard to choose what's right for you.

Have you got the motivation but just need accountability, & your programming done for you? Online Coaching may be just what you need.

Why wait for RESULTS, start NOW.

Contact us for your training, nutrition, or sports therapy & rehab needs. Email [email protected]. Tailored or ready made plans available.

29/10/2021

Client training app is now live on the app store!

Search Results-360 Coaching App in the app store. Android app to come soon.

Online training & nutrition plans from Results-360. Specialising in fat loss, muscle gain, sustainable nutrition, & wellbeing.

Get results in the palm of your hands!

Thanks to &

31/07/2021

It's called a lat pulldown for a reason!

To get the most out of your lat training, focus on driving your upper arm down towards your hips, not just driving your elbows back towards your spine.

Why wait for RESULTS, start NOW.

Contact us for your training, nutrition, or sports therapy & rehab needs. Email [email protected]. Tailored or ready made plans available.