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“Empowering Women Over 30 to Achieve Sustainable Health and Confidence Through Personalized Coaching”

✨ Matariki Special Offer ✨

All my 1:1 coaching spots are currently full — BUT to celebrate the Māori New Year and the season of reflection and new beginnings, I’m opening up a
⭐ limited-time Matariki offer 💫

🔥 Get a 5-week fully customised training program — tailored to your goals, equipment, and schedule.

✅ Usually $75- now just $63.75
(15% off)
✅ Offer ends Sunday 22nd June
✅ One-off 5 week plan, no ongoing commitment
✅ Perfect if you want structure and results without full coaching

DM me to take up this Matariki special

#strongwomenover40
#matarikimotivation
#fitover40 #moniquegraycoaching #womensfitnesscoach #BusyWomenFitness

✨ Matariki Special Offer ✨

All my 1:1 coaching spots are currently full — BUT to celebrate the Māori New Year and the season of reflection and new beginnings, I’m opening up a
⭐ limited-time Matariki offer 💫

🔥 Get a 5-week fully customised training program — tailored to your goals, equipment, and schedule.

✅ Usually $75- now just $63.75
(15% off)
✅ Offer ends Sunday 22nd June
✅ One-off 5 week plan, no ongoing commitment
✅ Perfect if you want structure and results without full coaching

DM me to take up this Matariki special

#strongwomenover40
#matarikimotivation
#fitover40 #moniquegraycoaching #womensfitnesscoach #BusyWomenFitness

You only get one body!!
No upgrades. No replacements.
So start fuelling it, training it, and treating it with the same care you’d give to something you truly value.

Because nothing you own will matter more than the energy, strength, and health you carry every day.

#fitover40 #InvestInYourHealth #StrongOver30 #HealthIsWealth #TrainForLife
#WomensFitnessCoach #womenswellbeing #thrivingnotsurviving

You only get one body!!
No upgrades. No replacements.
So start fuelling it, training it, and treating it with the same care you’d give to something you truly value.

Because nothing you own will matter more than the energy, strength, and health you carry every day.

#fitover40 #InvestInYourHealth #StrongOver30 #HealthIsWealth #TrainForLife
#WomensFitnessCoach #womenswellbeing #thrivingnotsurviving

🚨 1 Elite Coaching Spot Now Available — Starting June 23rd! 🚨

This opportunity doesn’t come up often…
I have ONE Elite Coaching spot opening from June 23rd, and once it’s filled, my books will be closed again until August.

This is for the woman who’s ready to go all in on her health, strength, and long-term change — and wants expert support every step of the way.

💪 What’s included in Elite Coaching:
✔️ Personalised Training Program (tailored to your body, goals, and schedule)
✔️ Custom Nutrition Guidance (flexible and realistic for your life)
✔️ Habit & Mindset Coaching — shift the "all or nothing" thinking and create sustainable, long-term change
✔️ Weekly or Fortnightly Check-ins + adjustments as needed
✔️ Ongoing support & accountability between check-ins

📆 Minimum commitment: 10 weeks

This is a sought-after spot and won’t last long.
🔗 Apply via Link in Bio

#OnlineCoach #fitover40
#WomensFitnessCoach #moniquegraycoaching #HabitChange #SustainableResults

🚨 1 Elite Coaching Spot Now Available — Starting June 23rd! 🚨

This opportunity doesn’t come up often…
I have ONE Elite Coaching spot opening from June 23rd, and once it’s filled, my books will be closed again until August.

This is for the woman who’s ready to go all in on her health, strength, and long-term change — and wants expert support every step of the way.

💪 What’s included in Elite Coaching:
✔️ Personalised Training Program (tailored to your body, goals, and schedule)
✔️ Custom Nutrition Guidance (flexible and realistic for your life)
✔️ Habit & Mindset Coaching — shift the "all or nothing" thinking and create sustainable, long-term change
✔️ Weekly or Fortnightly Check-ins + adjustments as needed
✔️ Ongoing support & accountability between check-ins

📆 Minimum commitment: 10 weeks

This is a sought-after spot and won’t last long.
🔗 Apply via Link in Bio

#OnlineCoach #fitover40
#WomensFitnessCoach #moniquegraycoaching #HabitChange #SustainableResults

🚨What to AVOID after 40 if you want to stay strong, lean & injury-free:

🚫 Endless cardio or too much HIIT — can elevate cortisol, increase fatigue, and lead to muscle loss if not balanced with recovery and strength training

🚫 Random YouTube/IG workouts — no progression = no results

🚫 Skipping strength training — crucial for maintaining muscle and metabolism as we age

🚫 Skipping warm-ups & mobility — increases risk of injury and joint issues

🚫 Neglecting recovery— hormone shifts and life stress after 40 mean recovery is even more important and not optional.

Want a customised program that’s actually designed for women over 40?
Not a one-size-fits-all plan or random app workout — something built for YOUR body, YOUR goals, and YOUR lifestyle.
📩 DM me "PROGRAM" and I’ll show you how we can get you stronger, leaner, and more confident without burnout.

#WomenOver40Fitness #FitOver40 #StrongAtAnyAge #SmartTraining #WorkoutWednesday #StrengthAfter40 #WomenWhoLift #CustomTrainingPlan #TrainSmarterNotHarder #PerimenopauseFitness #Over40AndStrong

🚨What to AVOID after 40 if you want to stay strong, lean & injury-free:

🚫 Endless cardio or too much HIIT — can elevate cortisol, increase fatigue, and lead to muscle loss if not balanced with recovery and strength training

🚫 Random YouTube/IG workouts — no progression = no results

🚫 Skipping strength training — crucial for maintaining muscle and metabolism as we age

🚫 Skipping warm-ups & mobility — increases risk of injury and joint issues

🚫 Neglecting recovery— hormone shifts and life stress after 40 mean recovery is even more important and not optional.

Want a customised program that’s actually designed for women over 40?
Not a one-size-fits-all plan or random app workout — something built for YOUR body, YOUR goals, and YOUR lifestyle.
📩 DM me "PROGRAM" and I’ll show you how we can get you stronger, leaner, and more confident without burnout.

#WomenOver40Fitness #FitOver40 #StrongAtAnyAge #SmartTraining #WorkoutWednesday #StrengthAfter40 #WomenWhoLift #CustomTrainingPlan #TrainSmarterNotHarder #PerimenopauseFitness #Over40AndStrong

POV: You didn’t hit snooze all winter.
You showed up — even when it was cold, dark, and motivation was nowhere to be found.

Fast forward to spring...
👉 You’re not panicking.
👉 You’re not googling “lose 5kg fast”.
👉 You’re proud. Confident. Ready

Summer bodies aren’t built with desperation in October.
They’re built with consistency through winter — when no one’s watching.

Want to stay on track this winter? Here are 5 tips to help: 👇

1️⃣ Plan your sessions like appointments.Treat them like non-negotiable meetings.
2️⃣ Layer up and warm up. The hardest part is starting — you’ll warm up fast once you move.
3️⃣ Focus on how you’ll feel after. You’ll never regret a workout — but skipping one? For sure!
4️⃣ Keep your WHY in front of you. Whether it’s stage goals or confidence in summer clothes — remind yourself daily.
5️⃣ It's about consistency — not perfection. Keep showing up!

👉 Save this post for those days when motivation dips!
👉 Tag a friend who’s in hibernation mode

#WomenWhoLift #FitOver30 #POV #WinterTraining #SummerBodyStartsNow #DisciplineOverMotivation #HealthyHabitsForLife #ProgressNotPerfection #WomenWhoLiftNZ #WinterWarrior

POV: You didn’t hit snooze all winter.
You showed up — even when it was cold, dark, and motivation was nowhere to be found.

Fast forward to spring...
👉 You’re not panicking.
👉 You’re not googling “lose 5kg fast”.
👉 You’re proud. Confident. Ready

Summer bodies aren’t built with desperation in October.
They’re built with consistency through winter — when no one’s watching.

Want to stay on track this winter? Here are 5 tips to help: 👇

1️⃣ Plan your sessions like appointments.Treat them like non-negotiable meetings.
2️⃣ Layer up and warm up. The hardest part is starting — you’ll warm up fast once you move.
3️⃣ Focus on how you’ll feel after. You’ll never regret a workout — but skipping one? For sure!
4️⃣ Keep your WHY in front of you. Whether it’s stage goals or confidence in summer clothes — remind yourself daily.
5️⃣ It's about consistency — not perfection. Keep showing up!

👉 Save this post for those days when motivation dips!
👉 Tag a friend who’s in hibernation mode

#WomenWhoLift #FitOver30 #POV #WinterTraining #SummerBodyStartsNow #DisciplineOverMotivation #HealthyHabitsForLife #ProgressNotPerfection #WomenWhoLiftNZ #WinterWarrior

🚨10 lessons that lifting has taught me—inside and out.
1. The Power of Showing Up-
Even on the days I didn’t feel like it—showing up changed everything.

2. You Get What You Put In-
No shortcuts. Effort always shows—in your body, your mindset, your life.

3. Patience is a Superpower-
Results take time. The magic is in the compound effect of consistent action.

4. Discipline Beats Motivation-
Motivation fades. Discipline is what carries you when the hype wears off.

5. Embrace the Hard Stuff-
Growth never comes from staying comfortable. Progress lives outside the comfort zone.

6. Comparison is the Thief of Joy-
Your only competition is who you were yesterday. Stay in your lane.

7. Fuel Matters-
How you nourish your body shows up in every rep, your recovery and results.

8. Rest is Part of the Work-
Recovery is not slacking—it’s part of the growth formula.

9. Progress Isn't Just Physical-
Mental strength, self-belief, confidence, and grit—those gains matter too.

10. The most important to me is that I Gained Confidence and Self Belief-
I was shy and quiet growing up. The fact that I can now stand on stage in a bikini is something I never thought possible—and that confidence carries into every part of my life
Yes, there were physical changes, but the real transformation was internal.
Confidence. Resilience. Belief.
And it all started by showing up.

⭐ Which one do you relate to most?👇

#BodybuildingLife #ConfidenceThroughTraining #DisciplineOverMotivation #StrongWomen #FromShyToStage #WomensFitnessJourney #ProgressNotPerfection
#fitover40

🚨10 lessons that lifting has taught me—inside and out.
1. The Power of Showing Up-
Even on the days I didn’t feel like it—showing up changed everything.

2. You Get What You Put In-
No shortcuts. Effort always shows—in your body, your mindset, your life.

3. Patience is a Superpower-
Results take time. The magic is in the compound effect of consistent action.

4. Discipline Beats Motivation-
Motivation fades. Discipline is what carries you when the hype wears off.

5. Embrace the Hard Stuff-
Growth never comes from staying comfortable. Progress lives outside the comfort zone.

6. Comparison is the Thief of Joy-
Your only competition is who you were yesterday. Stay in your lane.

7. Fuel Matters-
How you nourish your body shows up in every rep, your recovery and results.

8. Rest is Part of the Work-
Recovery is not slacking—it’s part of the growth formula.

9. Progress Isn't Just Physical-
Mental strength, self-belief, confidence, and grit—those gains matter too.

10. The most important to me is that I Gained Confidence and Self Belief-
I was shy and quiet growing up. The fact that I can now stand on stage in a bikini is something I never thought possible—and that confidence carries into every part of my life
Yes, there were physical changes, but the real transformation was internal.
Confidence. Resilience. Belief.
And it all started by showing up.

⭐ Which one do you relate to most?👇

#BodybuildingLife #ConfidenceThroughTraining #DisciplineOverMotivation #StrongWomen #FromShyToStage #WomensFitnessJourney #ProgressNotPerfection
#fitover40

🌟 Client Spotlight 🌟

Ana is the perfect example that you don’t need to wait for the “perfect time” to make a change. Life wasn't all lined up neatly, and she could have used every excuse in the book not to take action - but she didn't.
Instead, Ana made the powerful decision to prioritize herself and her health, knowing that in order to show up fully in other areas of her life, she needed to start showing up for herself first.

In just 12 weeks, Ana has lost 15kg 👏
But even more impressive than the number on the scale is her mindset shift.
Ana has learned how to fuel her body with more energy, enjoy her favourite foods in balance, and stick to her goals—without needing perfect conditions.

As a single mum Ana is showing her children what it means to take ownership of your health, even when life is far from perfect. She took the leap, backed herself and now she's more motivated than ever - not just in her fitness journey, but in life overall.
Ana, I'm so proud of you. You're an absolute inspiration! 💪💖

Here’s what Ana had to say:
" The regular check ins have kept me motivated and accountable. I've realised I enjoy the challenge, even if it's just with myself. And I love that I can still cook the same meals for my boys.
I usually downplay my achievements, but I'm really grateful for your support and encouragement "
@ana_rubeee

#ClientSpotlight #MondayMotivation #StrongMum #HealthyHabits #TransformationJourney #FatLossJourney #FitnessOnABudget #RealWomenRealResults #HealthyMumHealthyFamily

🌟 Client Spotlight 🌟

Ana is the perfect example that you don’t need to wait for the “perfect time” to make a change. Life wasn't all lined up neatly, and she could have used every excuse in the book not to take action - but she didn't.
Instead, Ana made the powerful decision to prioritize herself and her health, knowing that in order to show up fully in other areas of her life, she needed to start showing up for herself first.

In just 12 weeks, Ana has lost 15kg 👏
But even more impressive than the number on the scale is her mindset shift.
Ana has learned how to fuel her body with more energy, enjoy her favourite foods in balance, and stick to her goals—without needing perfect conditions.

As a single mum Ana is showing her children what it means to take ownership of your health, even when life is far from perfect. She took the leap, backed herself and now she's more motivated than ever - not just in her fitness journey, but in life overall.
Ana, I'm so proud of you. You're an absolute inspiration! 💪💖

Here’s what Ana had to say:
" The regular check ins have kept me motivated and accountable. I've realised I enjoy the challenge, even if it's just with myself. And I love that I can still cook the same meals for my boys.
I usually downplay my achievements, but I'm really grateful for your support and encouragement "
@ana_rubeee

#ClientSpotlight #MondayMotivation #StrongMum #HealthyHabits #TransformationJourney #FatLossJourney #FitnessOnABudget #RealWomenRealResults #HealthyMumHealthyFamily

Want to create the illusion of a smaller waist? Don’t skip back day 👀

Here’s a simple but effective Back Workout to shape that upper body and build the V-taper:

💥Pull-Ups (or Lat pull down)
– 4 sets x 6–10 reps
💥 Seated rows ( or DB bent over row)
–4 sets x 10–12 reps
💥 Face Pulls (or Reverse Pec Deck)
– 4 sets x 12–15 reps

These moves build width through your lats, thickness through your mid-back, and definition in your rear delts — all of which help your waist appear smaller without doing a single crunch. 🔥

✅ Add these to your next back day and watch your shape change over time.
📌 Save it for later & tag a friend who skips back day 👀

#BackDay #Vtaper #fitover40 #WomenWhoLift #BackWorkout #SmallWaistBigLats #PullDayPower #snatchedwaist

Want to create the illusion of a smaller waist? Don’t skip back day 👀

Here’s a simple but effective Back Workout to shape that upper body and build the V-taper:

💥Pull-Ups (or Lat pull down)
– 4 sets x 6–10 reps
💥 Seated rows ( or DB bent over row)
–4 sets x 10–12 reps
💥 Face Pulls (or Reverse Pec Deck)
– 4 sets x 12–15 reps

These moves build width through your lats, thickness through your mid-back, and definition in your rear delts — all of which help your waist appear smaller without doing a single crunch. 🔥

✅ Add these to your next back day and watch your shape change over time.
📌 Save it for later & tag a friend who skips back day 👀

#BackDay #Vtaper #fitover40 #WomenWhoLift #BackWorkout #SmallWaistBigLats #PullDayPower #snatchedwaist

✨ Client check-ins = Happy Coach✨

There’s nothing more rewarding than seeing progress in the data but more importantly in the mindset

Weight trending down✅
Body fat decreasing✅
Stronger lifts✅
More energy✅
And best of all… mindset wins like:
⭐Reframing negative thoughts
⭐Making mindful choices
⭐Celebrating small wins
⭐Progress over perfection

This is what sustainable change looks like — inside and out 💪

Here’s your Monday reminder: you’re one decision away from a different outcome. Start your week strong 🌟

"What's one thought you're choosing to reframe this week?" 👇

#MondayMotivation #womensfitness #mindsetandmuscle #checkinwins
#StrongWomenOver30 #fitover40 #EmpoweredEating #WomensFitnessCoach

✨ Client check-ins = Happy Coach✨

There’s nothing more rewarding than seeing progress in the data but more importantly in the mindset

Weight trending down✅
Body fat decreasing✅
Stronger lifts✅
More energy✅
And best of all… mindset wins like:
⭐Reframing negative thoughts
⭐Making mindful choices
⭐Celebrating small wins
⭐Progress over perfection

This is what sustainable change looks like — inside and out 💪

Here’s your Monday reminder: you’re one decision away from a different outcome. Start your week strong 🌟

"What's one thought you're choosing to reframe this week?" 👇

#MondayMotivation #womensfitness #mindsetandmuscle #checkinwins
#StrongWomenOver30 #fitover40 #EmpoweredEating #WomensFitnessCoach

If you’re a woman over 30, you probably grew up being told these food and fitness rules…
And chances are—they’re holding you back.

🚫 “Carbs make you fat”
Carbs are your body's main energy source. They don't cause fat gain—consistently overeating anything does.

🚫 “Don’t eat after 7pm”
Your metabolism doesn’t clock out. What matters is total intake over time—not the clock.

🚫 “Sugar is evil”
Sugar in moderation is not the enemy. Restriction is often what leads to binge behavior - not the sugar itself

🚫 “Finish everything on your plate”
You are not a bin!
Listen to your hunger cues. Full means stop - even if there's food left.

🚫 “Lift light weights to get toned”
Toned = muscle + lower body fat. Lifting heavier and fueling well is what actually gets you that "toned" look

Just because we were taught these rules doesn’t mean we have to live by them.
👇What's one rule you were taught, that you now know is BS?
✉️DM me if you are ready to unlearn and rebuild

#WomensFitnessOver30 #DitchDietCulture #StrongNotSmall #MindfulEating #EmpoweredEating #NoMoreFoodRules #FitnessOver30 #NutritionForWomen #BodyConfidenceOver30

If you’re a woman over 30, you probably grew up being told these food and fitness rules…
And chances are—they’re holding you back.

🚫 “Carbs make you fat”
Carbs are your body's main energy source. They don't cause fat gain—consistently overeating anything does.

🚫 “Don’t eat after 7pm”
Your metabolism doesn’t clock out. What matters is total intake over time—not the clock.

🚫 “Sugar is evil”
Sugar in moderation is not the enemy. Restriction is often what leads to binge behavior - not the sugar itself

🚫 “Finish everything on your plate”
You are not a bin!
Listen to your hunger cues. Full means stop - even if there's food left.

🚫 “Lift light weights to get toned”
Toned = muscle + lower body fat. Lifting heavier and fueling well is what actually gets you that "toned" look

Just because we were taught these rules doesn’t mean we have to live by them.
👇What's one rule you were taught, that you now know is BS?
✉️DM me if you are ready to unlearn and rebuild

#WomensFitnessOver30 #DitchDietCulture #StrongNotSmall #MindfulEating #EmpoweredEating #NoMoreFoodRules #FitnessOver30 #NutritionForWomen #BodyConfidenceOver30

You keep waiting for the perfect time…
When you're more motivated.
When life magically slows down.
When you suddenly wake up as a morning person who craves broccoli and burpees.

Spoiler alert: that moment isn’t coming.
But you already know what to do.
You just need support, structure, and someone to call you out (lovingly) when you ghost your goals.

✨ If you’re tired of starting over, I can help you follow through.
💪 Apply now for coaching (limited availability)

🔗 Link in bio
Or DM me “READY” if you want the link

#WomensFitnessCoach #OnlineCoachingForWomen #ConsistencyOverPerfection #NoMoreStartingOver #AllOrNothingMindset
#FitOver30 #AccountabilityCoach

You keep waiting for the perfect time…
When you're more motivated.
When life magically slows down.
When you suddenly wake up as a morning person who craves broccoli and burpees.

Spoiler alert: that moment isn’t coming.
But you already know what to do.
You just need support, structure, and someone to call you out (lovingly) when you ghost your goals.

✨ If you’re tired of starting over, I can help you follow through.
💪 Apply now for coaching (limited availability)

🔗 Link in bio
Or DM me “READY” if you want the link

#WomensFitnessCoach #OnlineCoachingForWomen #ConsistencyOverPerfection #NoMoreStartingOver #AllOrNothingMindset
#FitOver30 #AccountabilityCoach

If you’re a woman (especially 35+ or in perimenopause), protein isn’t just a “fitness” thing — it’s essential for:
✅ Balancing hormones
✅ Maintaining muscle
✅ Supporting metabolism
✅ Reducing cravings and energy dips

But most women come to me, under-eating protein without realizing it — even if they eat “clean.”

That daily smoothie or salad might look healthy, but it’s often missing what your body really needs.

💡 Want to know how much protein you actually need?
Use my free protein calculator 🔗link in bio
Bonus: Grab the Free high-protein recipe ideas while you're there

#perimenopausehealth #proteinforwomen #fitover40 #busywomenwellness #hormonebalance #highproteinmeals #healthyaging #macrosforwomen #onlinecoachforwomen #fitwomenover40 #nutritiontips #fuelyourbody #womenover35 #strongnotskinny #womenswellbeing #healthafter40

If you’re a woman (especially 35+ or in perimenopause), protein isn’t just a “fitness” thing — it’s essential for:
✅ Balancing hormones
✅ Maintaining muscle
✅ Supporting metabolism
✅ Reducing cravings and energy dips

But most women come to me, under-eating protein without realizing it — even if they eat “clean.”

That daily smoothie or salad might look healthy, but it’s often missing what your body really needs.

💡 Want to know how much protein you actually need?
Use my free protein calculator 🔗link in bio
Bonus: Grab the Free high-protein recipe ideas while you're there

#perimenopausehealth #proteinforwomen #fitover40 #busywomenwellness #hormonebalance #highproteinmeals #healthyaging #macrosforwomen #onlinecoachforwomen #fitwomenover40 #nutritiontips #fuelyourbody #womenover35 #strongnotskinny #womenswellbeing #healthafter40

Client Spotlight ✨
Not About Weight Loss – This One's About GROWTH

Meet @lilly.taraare – a powerhouse with big goals and the work ethic to match! 💪

Just 9 weeks ago, she came to me under-eating and without a structured training plan.

Fast forward to today, and she’s already:
⬆️ Gained 2kg
⬇️ Dropped 1.6% body fat
💪 Gained more than 2kg of lean muscle mass

Talk about body recomposition done right - she's fueling her body, building muscle and burning fat at the same time.

She has so much more energy – not just in the gym, but in everyday life- and her digestion has improved massively too 🙌

Even though eating more has been a bit of an adjustment, she stays consistent because she’s focused on her goal and LOVES how strong and confident she feels – inside and out. ✨

Oh, and did I mention she’s a shift worker? 😮‍💨
No excuses.
She shows up.
She ticks the boxes.
She’s reaping the rewards. 🍑

The @icnnewzealand stage is calling – and she’s well on her way. 👙

Lilly-"So excited to be working towards my first bikini comp this year! It hasn't come easy but I feel lucky to have an incredible coach in my corner"

Let’s go!

#ClientSpotlight #BikiniPrep #WomenWhoLift #MuscleBuilding #ShiftWorkerStrong #NoExcuses #ConsistentAF #BikiniCompetitor #StrongNotStarving #FuelYourBody #LeanMuscleGain #BodyRecomposition #FitWomenOver30 #TrainWithPurpose

Client Spotlight ✨
Not About Weight Loss – This One's About GROWTH

Meet @lilly.taraare – a powerhouse with big goals and the work ethic to match! 💪

Just 9 weeks ago, she came to me under-eating and without a structured training plan.

Fast forward to today, and she’s already:
⬆️ Gained 2kg
⬇️ Dropped 1.6% body fat
💪 Gained more than 2kg of lean muscle mass

Talk about body recomposition done right - she's fueling her body, building muscle and burning fat at the same time.

She has so much more energy – not just in the gym, but in everyday life- and her digestion has improved massively too 🙌

Even though eating more has been a bit of an adjustment, she stays consistent because she’s focused on her goal and LOVES how strong and confident she feels – inside and out. ✨

Oh, and did I mention she’s a shift worker? 😮‍💨
No excuses.
She shows up.
She ticks the boxes.
She’s reaping the rewards. 🍑

The @icnnewzealand stage is calling – and she’s well on her way. 👙

Lilly-"So excited to be working towards my first bikini comp this year! It hasn't come easy but I feel lucky to have an incredible coach in my corner"

Let’s go!

#ClientSpotlight #BikiniPrep #WomenWhoLift #MuscleBuilding #ShiftWorkerStrong #NoExcuses #ConsistentAF #BikiniCompetitor #StrongNotStarving #FuelYourBody #LeanMuscleGain #BodyRecomposition #FitWomenOver30 #TrainWithPurpose

They may act like they don’t notice, but trust me—how you show up for yourself still teaches them everything.

Choosing to prioritize your health and strength isn’t just about looking good (though strong shoulders and sculpted arms don’t hurt 💪). It’s about leading by example. Showing them that it’s never too late to invest in yourself. That strength isn’t just physical—it’s a mindset, a lifestyle, and a legacy.

This Mother’s Day, forget the flowers and scented candles. Give yourself the gift that keeps on giving: health, confidence, and badass biceps.

Here’s an upper body workout to help you walk that walk (and maybe out-lift your kids 😏):

🔥 STRONG MUM UPPER BODY SESSION
3–4 sets of each:
✅ Facepull – 12–15 reps
✅ Reverse Grip Lat Pulldown – 10–12 reps
✅ Bicep Curl – 10 reps per arm
✅ Dumbbell Front Raise – 12 reps
✅ Shoulder Press – 8–10 reps
✅ Tricep Pushdown – 12–15 reps

👊 Progress, not perfection.
👀 They’re watching.
🫶 You’re worth it.

#MothersDayWorkout #StrongMum #FitOver40 #WomenWhoLift #MumStrength #UpperBodyWorkout #GirlsWithMuscle #LeadByExample #HealthyMumLife #MumBodGoals #FitMumsClub #MuscleMum #WomensFitnessCoach #ThisIs40Plus

They may act like they don’t notice, but trust me—how you show up for yourself still teaches them everything.

Choosing to prioritize your health and strength isn’t just about looking good (though strong shoulders and sculpted arms don’t hurt 💪). It’s about leading by example. Showing them that it’s never too late to invest in yourself. That strength isn’t just physical—it’s a mindset, a lifestyle, and a legacy.

This Mother’s Day, forget the flowers and scented candles. Give yourself the gift that keeps on giving: health, confidence, and badass biceps.

Here’s an upper body workout to help you walk that walk (and maybe out-lift your kids 😏):

🔥 STRONG MUM UPPER BODY SESSION
3–4 sets of each:
✅ Facepull – 12–15 reps
✅ Reverse Grip Lat Pulldown – 10–12 reps
✅ Bicep Curl – 10 reps per arm
✅ Dumbbell Front Raise – 12 reps
✅ Shoulder Press – 8–10 reps
✅ Tricep Pushdown – 12–15 reps

👊 Progress, not perfection.
👀 They’re watching.
🫶 You’re worth it.

#MothersDayWorkout #StrongMum #FitOver40 #WomenWhoLift #MumStrength #UpperBodyWorkout #GirlsWithMuscle #LeadByExample #HealthyMumLife #MumBodGoals #FitMumsClub #MuscleMum #WomensFitnessCoach #ThisIs40Plus

One wrong turn doesn’t ruin the road trip…
So why treat your fitness goals like they’re all-or-nothing?

Stop throwing the whole day, week or month away because of one “Oh F#ck” moment.
Just re-route and carry on💪

✨ If you're stuck in this all-or-nothing cycle and want real, lasting change—I'm here to help.
Drop me a message and let’s get you back on track.👇

#POVFitness #ProgressNotPerfection #MindsetShift #WomensHealthCoach #RealLifeFitness #HabitChange #NutritionMindset #AllOrNothingThinking

One wrong turn doesn’t ruin the road trip…
So why treat your fitness goals like they’re all-or-nothing?

Stop throwing the whole day, week or month away because of one “Oh F#ck” moment.
Just re-route and carry on💪

✨ If you're stuck in this all-or-nothing cycle and want real, lasting change—I'm here to help.
Drop me a message and let’s get you back on track.👇

#POVFitness #ProgressNotPerfection #MindsetShift #WomensHealthCoach #RealLifeFitness #HabitChange #NutritionMindset #AllOrNothingThinking

This woman right here ☝️ is doing the mahi and it’s showing.
Just under 19 weeks out from her first bodybuilding competition with @icnnewzealand and @emilyh.xxo is transforming—physically and mentally. The discipline, the mindset, the consistency… it’s all coming together. So proud to be part of her journey 💥 Watch this space....we're just getting started!
Let’s go, Em! 🔥

#bikiniprep #icnwellness #womensbodybuilding #firstcomp #teamwork #strongwomen #coachlife #moniquegraycoaching
#icnnewzealand

This woman right here ☝️ is doing the mahi and it’s showing.
Just under 19 weeks out from her first bodybuilding competition with @icnnewzealand and @emilyh.xxo is transforming—physically and mentally. The discipline, the mindset, the consistency… it’s all coming together. So proud to be part of her journey 💥 Watch this space....we're just getting started!
Let’s go, Em! 🔥

#bikiniprep #icnwellness #womensbodybuilding #firstcomp #teamwork #strongwomen #coachlife #moniquegraycoaching
#icnnewzealand

🍞🥦🚫 “Don’t eat carbs.” “Ditch dairy.” “That food is bad.”

Nah… let’s stop the fearmongering.
Yes, some foods might not give you all the nutrients you need.
Yes, some choices will fuel you better than others.
But labeling foods as "good" or "bad"? That’s not it.

It’s not about cutting out half the supermarket —
It’s about fueling your body with balance,
Your diet should be high in fiber, high in protein, packed with fruit and vegetables, with a touch of the "fun" foods too .
Fueling your body, getting your energy, and enjoying food without guilt.

Want to know how much fuel you actually need?
👇
Tap the link in my bio to use my free TDEE Calculator — it’ll give you a guide for your daily calories and protein targets, based on your body and goals.

🧠 Knowledge > Restriction
❤️ Food freedom + knowledge = results

#nutritioncoach #macrosmadeeasy #balanceoverrestriction #fuelyourbody #tdee #caloriecalculator #menopausenutrition #moniquegraycoaching #proteincalculator

🍞🥦🚫 “Don’t eat carbs.” “Ditch dairy.” “That food is bad.”

Nah… let’s stop the fearmongering.
Yes, some foods might not give you all the nutrients you need.
Yes, some choices will fuel you better than others.
But labeling foods as "good" or "bad"? That’s not it.

It’s not about cutting out half the supermarket —
It’s about fueling your body with balance,
Your diet should be high in fiber, high in protein, packed with fruit and vegetables, with a touch of the "fun" foods too .
Fueling your body, getting your energy, and enjoying food without guilt.

Want to know how much fuel you actually need?
👇
Tap the link in my bio to use my free TDEE Calculator — it’ll give you a guide for your daily calories and protein targets, based on your body and goals.

🧠 Knowledge > Restriction
❤️ Food freedom + knowledge = results

#nutritioncoach #macrosmadeeasy #balanceoverrestriction #fuelyourbody #tdee #caloriecalculator #menopausenutrition #moniquegraycoaching #proteincalculator

🏃‍♀️Now don’t get me wrong—cardio has its place, and it’s a great way to move your body!
It builds endurance, supports your heart and lungs, and yes—it can leave you buzzing with those feel-good endorphins.
Personally? I love a good walk outside to clear my head.

🏋️‍♀️ But lifting weights?
That’s an investment.

It might not give you instant feedback like a sweaty run, but the return is long-term and powerful.

Here’s why strength training is your secret weapon:
• Boosts your metabolism (so you burn more, even at rest!)
• Builds lean muscle and protects your joints
• Improves bone density and lowers your risk of injury
• Supports heart health—yes, weights do that too!
• Enhances posture, sleep, confidence, and discipline

✨ Strong isn't just how you look. It's how you live.

If you’re ready to lift heavy, feel confident, and follow a plan that actually works—

✅ Drop “INVEST” in the comments and I’ll send you a link to download a free week of my programming to get started.
( You will need to be following me to receive the link)

#WomenOver30 #LiftToLive #FitOverThirty #StrongWomenOver30 #BusyWomenFitness #StrengthTrainingForWomen #FatLossForWomen #MuscleMatters #MetabolismBoost #FitnessOver40 #WomenWhoLiftWeights #ConfidenceThroughStrength #BuildNotBurn #TrainSmartNotHard #LiftHeavyLiveWell

🏃‍♀️Now don’t get me wrong—cardio has its place, and it’s a great way to move your body!
It builds endurance, supports your heart and lungs, and yes—it can leave you buzzing with those feel-good endorphins.
Personally? I love a good walk outside to clear my head.

🏋️‍♀️ But lifting weights?
That’s an investment.

It might not give you instant feedback like a sweaty run, but the return is long-term and powerful.

Here’s why strength training is your secret weapon:
• Boosts your metabolism (so you burn more, even at rest!)
• Builds lean muscle and protects your joints
• Improves bone density and lowers your risk of injury
• Supports heart health—yes, weights do that too!
• Enhances posture, sleep, confidence, and discipline

✨ Strong isn't just how you look. It's how you live.

If you’re ready to lift heavy, feel confident, and follow a plan that actually works—

✅ Drop “INVEST” in the comments and I’ll send you a link to download a free week of my programming to get started.
( You will need to be following me to receive the link)

#WomenOver30 #LiftToLive #FitOverThirty #StrongWomenOver30 #BusyWomenFitness #StrengthTrainingForWomen #FatLossForWomen #MuscleMatters #MetabolismBoost #FitnessOver40 #WomenWhoLiftWeights #ConfidenceThroughStrength #BuildNotBurn #TrainSmartNotHard #LiftHeavyLiveWell

ANZAC Day: a moment to reflect, remember, and… finally stop pretending hot cross buns count as protein.

We honour courage, strength, and sacrifice today — and if we're honest, it's also a good day to quietly retire the Easter egg stash before it becomes a food group.

One weekend of treats? No drama.
Letting it drag on for two weeks? That’s how we end up wondering why our leggings are plotting against us.

So today, we remember.
And we reset.
No regrets — just reps.

“If you’ve been waiting for a sign to reset — this is it.”
🔗 link in bio

#LestWeForget #ANZACDay #ChocolateDetoxTime #NotRegretsJustReps #BackToBalance
#fitover40 #womenwholift #habitchange

ANZAC Day: a moment to reflect, remember, and… finally stop pretending hot cross buns count as protein.

We honour courage, strength, and sacrifice today — and if we're honest, it's also a good day to quietly retire the Easter egg stash before it becomes a food group.

One weekend of treats? No drama.
Letting it drag on for two weeks? That’s how we end up wondering why our leggings are plotting against us.

So today, we remember.
And we reset.
No regrets — just reps.

“If you’ve been waiting for a sign to reset — this is it.”
🔗 link in bio

#LestWeForget #ANZACDay #ChocolateDetoxTime #NotRegretsJustReps #BackToBalance
#fitover40 #womenwholift #habitchange

📢 Did you know that most popular fat burners... are not really that effective?

Most fat burners have little to no proven effect unless your training, sleep, and nutrition are already on point.

They’re not good bang for your buck — save your money.💰

So what does actually burn fat?

Here are the REAL top 5 fat burners:
1. Resistance training – builds muscle, boosts metabolism 💪
2. Quality sleep – supports recovery, balances hormones 😴
3. High-protein diet – increases fullness & supports muscle 🍗
4. Mindful eating – reduces overeating, improves digestion 🍽️
5. Calorie deficit – the real MVP and only non-negotiable for fat loss 🔥

Forget the hype. These work every time.

Save this as a reminder and share with someone still chasing shortcuts

💪 And if you’re ready to do it right—I’ve got your back.
🔗Link in bio

#DidYouKnow #FatLossFacts #FitnessMyths #ScienceBasedFitness #NoMoreGimmicks #RealFatBurners #LiftToLose #FatLossCoach #FitOver30 #StrongWomen #MindfulEating #SustainableFatLoss #TrainSmart #WomenWhoLift #EmpoweredFitness #FatLossJourney

📢 Did you know that most popular fat burners... are not really that effective?

Most fat burners have little to no proven effect unless your training, sleep, and nutrition are already on point.

They’re not good bang for your buck — save your money.💰

So what does actually burn fat?

Here are the REAL top 5 fat burners:
1. Resistance training – builds muscle, boosts metabolism 💪
2. Quality sleep – supports recovery, balances hormones 😴
3. High-protein diet – increases fullness & supports muscle 🍗
4. Mindful eating – reduces overeating, improves digestion 🍽️
5. Calorie deficit – the real MVP and only non-negotiable for fat loss 🔥

Forget the hype. These work every time.

Save this as a reminder and share with someone still chasing shortcuts

💪 And if you’re ready to do it right—I’ve got your back.
🔗Link in bio

#DidYouKnow #FatLossFacts #FitnessMyths #ScienceBasedFitness #NoMoreGimmicks #RealFatBurners #LiftToLose #FatLossCoach #FitOver30 #StrongWomen #MindfulEating #SustainableFatLoss #TrainSmart #WomenWhoLift #EmpoweredFitness #FatLossJourney

🚨You came here for the healthy Easter egg recipe...
But here’s the truth 💣👇

A Cadbury Creme Egg has 177 calories— that’s actually less than most protein bars.
Yes, it’s energy-dense.
No, it’s not something you’ll eat every day.
But you don’t have to swap it out or “earn” it with burpees.

It’s not the calories that are the issue — it’s the portions.
One Easter egg or hot cross bun isn’t going to blow your goals...
But 4 or 5? Yeah, that might.

This isn’t about restriction — it’s about perspective.
You can enjoy the treat without guilt, as long as you’re mindful.

It doesn’t have to be all or nothing. You’ve got room for balance. 💛🍫🐣

Tag someone who needs this "recipe"😁

#EasterRealTalk #MindfulEating #NoFoodGuilt #FitnessWithoutPunishment #EnjoyTheEgg
#healthyeasterrecipes #cadburycremeegg

🚨You came here for the healthy Easter egg recipe...
But here’s the truth 💣👇

A Cadbury Creme Egg has 177 calories— that’s actually less than most protein bars.
Yes, it’s energy-dense.
No, it’s not something you’ll eat every day.
But you don’t have to swap it out or “earn” it with burpees.

It’s not the calories that are the issue — it’s the portions.
One Easter egg or hot cross bun isn’t going to blow your goals...
But 4 or 5? Yeah, that might.

This isn’t about restriction — it’s about perspective.
You can enjoy the treat without guilt, as long as you’re mindful.

It doesn’t have to be all or nothing. You’ve got room for balance. 💛🍫🐣

Tag someone who needs this "recipe"😁

#EasterRealTalk #MindfulEating #NoFoodGuilt #FitnessWithoutPunishment #EnjoyTheEgg
#healthyeasterrecipes #cadburycremeegg

“I lift heavy things… but only once they’re off the rack 🙃
Who else feels personally attacked by un-racking energy tax? 😅

Here’s a glute-focused workout that doesn’t mess around:

🍑 Elevated Sumo Squats – 4 x 10-12 (pause at the bottom for extra spice)

🏋️ Stiff Leg Deadlifts
Super set
45° Back Extensions (glute focus) – 3 x 10-12

🔥 Bulgarian Split Squats – 3 x 8-10 per leg ,3 sec negatives (cry later!!)

🎯 Cable Kickbacks – 3 x 15-20 per leg (squeeze + slow on the way down)

➿ Machine Abductions – 3 x 20 (lean forward, push it to the burn zone)

Now go forth, build glutes, and may your dumbbell re-racks be ever in your favor 😂🐣

#DidYouKnow #GluteGains #StrongNotSorry #LegDay #WomenWhoLift #BootyWorkout #EasterEdition #fitover40 #moniquegraycoaching

“I lift heavy things… but only once they’re off the rack 🙃
Who else feels personally attacked by un-racking energy tax? 😅

Here’s a glute-focused workout that doesn’t mess around:

🍑 Elevated Sumo Squats – 4 x 10-12 (pause at the bottom for extra spice)

🏋️ Stiff Leg Deadlifts
Super set
45° Back Extensions (glute focus) – 3 x 10-12

🔥 Bulgarian Split Squats – 3 x 8-10 per leg ,3 sec negatives (cry later!!)

🎯 Cable Kickbacks – 3 x 15-20 per leg (squeeze + slow on the way down)

➿ Machine Abductions – 3 x 20 (lean forward, push it to the burn zone)

Now go forth, build glutes, and may your dumbbell re-racks be ever in your favor 😂🐣

#DidYouKnow #GluteGains #StrongNotSorry #LegDay #WomenWhoLift #BootyWorkout #EasterEdition #fitover40 #moniquegraycoaching

✨ This is what my ladies have to say about working with me ✨

From gaining energy and transforming relationships with food to rebuilding strength after injury — it’s not just about the physical changes, it’s about the mindset, the growth, and the support every step of the way. I’m so proud of the progress each of my clients has made, and I'm excited for what’s ahead! 💪

Ready to make real change?
Let’s do this together. DM me to start your journey today! 🌟

#MondayMotivation #RealResults #fitover40 #FitnessJourney #MindsetMatters #ClientSuccess #HealthyChoices #NoJudgment #FitLife #BodyPositivity #menopausefitness

✨ This is what my ladies have to say about working with me ✨

From gaining energy and transforming relationships with food to rebuilding strength after injury — it’s not just about the physical changes, it’s about the mindset, the growth, and the support every step of the way. I’m so proud of the progress each of my clients has made, and I'm excited for what’s ahead! 💪

Ready to make real change?
Let’s do this together. DM me to start your journey today! 🌟

#MondayMotivation #RealResults #fitover40 #FitnessJourney #MindsetMatters #ClientSuccess #HealthyChoices #NoJudgment #FitLife #BodyPositivity #menopausefitness

⭐Training the husband is fun… but training yourself is powerful.
Ready to feel strong, confident, and in control of your health—without fad diets or generic workouts?

I create custom training + nutrition programs for women who want real results that fit their lifestyle.

🔗Click the link in my bio to get started
Let’s make your goals happen—your way.

#CustomTrainingPlans #FitOver40 #WomensFitnessCoach #ConfidenceThroughStrength #Over40AndThriving #HealthyHabitsThatLast #EmpoweredWomenOver40

⭐Training the husband is fun… but training yourself is powerful.
Ready to feel strong, confident, and in control of your health—without fad diets or generic workouts?

I create custom training + nutrition programs for women who want real results that fit their lifestyle.

🔗Click the link in my bio to get started
Let’s make your goals happen—your way.

#CustomTrainingPlans #FitOver40 #WomensFitnessCoach #ConfidenceThroughStrength #Over40AndThriving #HealthyHabitsThatLast #EmpoweredWomenOver40

⭐Monday Motivation ⭐

It’s never just about the body.
It’s about who you become through the process.

Every rep.
Every choice.
Every time you show up—especially when it’s hard.

You’re building strength in more ways than one.

💡 Because lasting results don’t come from motivation…
They come from mindset.

🔥 Ready to build both?
I create custom training programs designed to build strength, confidence, and lasting change—from the inside out.
DM me STRONG to get started or learn more.
Let’s build your body and your mindset—together.

#MondayMotivation #fitover40 #StrongBodyStrongMind #WomenWhoLift #FitnessMindset #MentalStrength #ResilientAF #MoreThanMuscle #ConsistencyWins #BodybuildingJourney #CustomTraining #OnlineCoachForWomen

⭐Monday Motivation ⭐

It’s never just about the body.
It’s about who you become through the process.

Every rep.
Every choice.
Every time you show up—especially when it’s hard.

You’re building strength in more ways than one.

💡 Because lasting results don’t come from motivation…
They come from mindset.

🔥 Ready to build both?
I create custom training programs designed to build strength, confidence, and lasting change—from the inside out.
DM me STRONG to get started or learn more.
Let’s build your body and your mindset—together.

#MondayMotivation #fitover40 #StrongBodyStrongMind #WomenWhoLift #FitnessMindset #MentalStrength #ResilientAF #MoreThanMuscle #ConsistencyWins #BodybuildingJourney #CustomTraining #OnlineCoachForWomen

🍫 HIGH-PROTEIN CHOCOLATE MOUSSE🍫
Trust me, you won’t taste the cottage cheese—just creamy, chocolatey goodness with 30g protein per serving! 😍
Macros (~200 cals):
Protein:~30g
Carbs: ~8g
Fats: ~4g

Recipe (Serves 1)
- 150g cottage cheese (or High Protein Greek yogurt)
- 1 scoop (30g) chocolate protein powder
- 1 tbsp unsweetened cocoa powder
- 1–2 tsp maple syrup(or stevia for lower cals) adjust to taste
- Splash of almond milk (if needed for blending)

✨ How to Make It
1️⃣ Blend everything until smooth & creamy.
2️⃣ Pour into a ramekin & chill for 15 mins (if you can wait 😏).
3️⃣ Top with cacao nibs or berries
4️⃣ Scoop, enjoy, & flex those protein gains! 💪🍫

👇 Tag a friend who needs this recipe in their life!

#ProteinDessert #HighProteinTreat #HealthyChocolate #CottageCheeseMousse #GreekYogurtRecipes #FitnessFood #HealthySnackIdeas #30gProtein #EasyRecipes

🍫 HIGH-PROTEIN CHOCOLATE MOUSSE🍫
Trust me, you won’t taste the cottage cheese—just creamy, chocolatey goodness with 30g protein per serving! 😍
Macros (~200 cals):
Protein:~30g
Carbs: ~8g
Fats: ~4g

Recipe (Serves 1)
- 150g cottage cheese (or High Protein Greek yogurt)
- 1 scoop (30g) chocolate protein powder
- 1 tbsp unsweetened cocoa powder
- 1–2 tsp maple syrup(or stevia for lower cals) adjust to taste
- Splash of almond milk (if needed for blending)

✨ How to Make It
1️⃣ Blend everything until smooth & creamy.
2️⃣ Pour into a ramekin & chill for 15 mins (if you can wait 😏).
3️⃣ Top with cacao nibs or berries
4️⃣ Scoop, enjoy, & flex those protein gains! 💪🍫

👇 Tag a friend who needs this recipe in their life!

#ProteinDessert #HighProteinTreat #HealthyChocolate #CottageCheeseMousse #GreekYogurtRecipes #FitnessFood #HealthySnackIdeas #30gProtein #EasyRecipes

🚨 Did you know?The key to progress isn’t being perfect—it’s being consistent.

Your results aren’t built on one perfect week or one bad day—they’re built on what you do most of the time. The overall pattern over time.

🔥 So instead of "All or Nothing," shift to "All or Something" What matters is what you do most of the time.

💡 Remember:
✅ Celebrate small wins-They matter. Progress isn't just big milestones
✅ Expect setbacks and plan for them- They’re part of the journey, slip ups don't erase your progress
✅ Keep showing up and moving forward. - one off day isn't failure, it's feedback

💬 Tag someone who needs this reminder today! 👇

#MindsetShift #AllOrSomething #HabitChange #SmallStepsBigResults #DisciplineOverMotivation #WomenWhoLift #SustainableFitness #BodybuildingJourney

🚨 Did you know?The key to progress isn’t being perfect—it’s being consistent.

Your results aren’t built on one perfect week or one bad day—they’re built on what you do most of the time. The overall pattern over time.

🔥 So instead of "All or Nothing," shift to "All or Something" What matters is what you do most of the time.

💡 Remember:
✅ Celebrate small wins-They matter. Progress isn't just big milestones
✅ Expect setbacks and plan for them- They’re part of the journey, slip ups don't erase your progress
✅ Keep showing up and moving forward. - one off day isn't failure, it's feedback

💬 Tag someone who needs this reminder today! 👇

#MindsetShift #AllOrSomething #HabitChange #SmallStepsBigResults #DisciplineOverMotivation #WomenWhoLift #SustainableFitness #BodybuildingJourney

High-Protein Quiche Wrap!
Quick, easy, & packed with 24g protein– perfect for a light, low-carb meal!

Ingredients:
🥚 1 low-carb wrap (e.g., Farrah’s Low Carb)
🥚 2 eggs
🥄 2 tbsp ricotta or cottage cheese
🧀 2 tbsp grated cheese (cheddar/mozzarella)
🥬 ¼ cup chopped veggies (spinach, capsicum, mushrooms)
🧂 Salt & pepper to taste
🌿 Herbs (chives, parsley)

Instructions:
1️⃣ Preheat Air Fryer to 180°C (350°F).
2️⃣ Prepare Wrap:Place the wrap in a small, greased air fryer-safe dish to form a crust.
3️⃣ Mix Filling: Whisk eggs, ricotta/cottage cheese, salt, and pepper. Stir in veggies.
4️⃣ Assemble:Pour the mixture into the wrap & sprinkle with grated cheese.
5️⃣ Cook: Air fry for 10-15 minutes or until set & golden.
6️⃣ Enjoy! Let cool slightly, then slice & serve.

Macros (Approximate):
🔥 Calories: ~320 kcal
💪 Protein:~24g
🥑 Fats: ~15g
🌾 Carbs: ~15g

📌 Save this for later & tag a friend who needs an easy, high-protein meal! 🍽️✨

#HighProteinMeals #EasyRecipes #HealthyEating #AirFryerRecipes #LowCarbLife #QuickMeals #MealPrepIdeas #FitnessFood #ProteinPacked #HealthyEatingTips #MuscleFuel #HealthyFastFood

High-Protein Quiche Wrap!
Quick, easy, & packed with 24g protein– perfect for a light, low-carb meal!

Ingredients:
🥚 1 low-carb wrap (e.g., Farrah’s Low Carb)
🥚 2 eggs
🥄 2 tbsp ricotta or cottage cheese
🧀 2 tbsp grated cheese (cheddar/mozzarella)
🥬 ¼ cup chopped veggies (spinach, capsicum, mushrooms)
🧂 Salt & pepper to taste
🌿 Herbs (chives, parsley)

Instructions:
1️⃣ Preheat Air Fryer to 180°C (350°F).
2️⃣ Prepare Wrap:Place the wrap in a small, greased air fryer-safe dish to form a crust.
3️⃣ Mix Filling: Whisk eggs, ricotta/cottage cheese, salt, and pepper. Stir in veggies.
4️⃣ Assemble:Pour the mixture into the wrap & sprinkle with grated cheese.
5️⃣ Cook: Air fry for 10-15 minutes or until set & golden.
6️⃣ Enjoy! Let cool slightly, then slice & serve.

Macros (Approximate):
🔥 Calories: ~320 kcal
💪 Protein:~24g
🥑 Fats: ~15g
🌾 Carbs: ~15g

📌 Save this for later & tag a friend who needs an easy, high-protein meal! 🍽️✨

#HighProteinMeals #EasyRecipes #HealthyEating #AirFryerRecipes #LowCarbLife #QuickMeals #MealPrepIdeas #FitnessFood #ProteinPacked #HealthyEatingTips #MuscleFuel #HealthyFastFood

For years, women have been told to lift light and go high reps to "tone" without getting "bulky." But let’s be real—your muscles don’t tone, they either grow or shrink. And if you’re in perimenopause or beyond, the last thing you want is to lose muscle!

It’s time to shift the mindset: Lift for strength, not just endurance. Heavy lifting helps preserve muscle, boost metabolism, and keep you strong for life! 🏋️‍♀️

If you're after that "toned" look.Try this upper body strength workout & start building real muscle!

🔥 Upper Body Strength Workout (4 sets, 6-8 reps)
🏋️‍♀️ BB Bench Press + Pull-Ups (Slow Eccentric)
🔥 Paused Push-Ups + 30° Chest-Supported DB Row
💪 Eccentric DB Curls + 1 1/4 rep Triceps Pushdowns
⚡Cable Crunches (3x12-15 reps)

Ditch the ‘toning’ myth & start lifting like you mean it! Let's go 💪!

#WomenWhoLift #StrongNotSkinny #PerimenopauseFitness #MuscleMatters #StrengthTraining #GirlsWhoLift #LiftHeavy #FitnessForWomen #SculptedPhysique #GymMotivation #fitover40

For years, women have been told to lift light and go high reps to "tone" without getting "bulky." But let’s be real—your muscles don’t tone, they either grow or shrink. And if you’re in perimenopause or beyond, the last thing you want is to lose muscle!

It’s time to shift the mindset: Lift for strength, not just endurance. Heavy lifting helps preserve muscle, boost metabolism, and keep you strong for life! 🏋️‍♀️

If you're after that "toned" look.Try this upper body strength workout & start building real muscle!

🔥 Upper Body Strength Workout (4 sets, 6-8 reps)
🏋️‍♀️ BB Bench Press + Pull-Ups (Slow Eccentric)
🔥 Paused Push-Ups + 30° Chest-Supported DB Row
💪 Eccentric DB Curls + 1 1/4 rep Triceps Pushdowns
⚡Cable Crunches (3x12-15 reps)

Ditch the ‘toning’ myth & start lifting like you mean it! Let's go 💪!

#WomenWhoLift #StrongNotSkinny #PerimenopauseFitness #MuscleMatters #StrengthTraining #GirlsWhoLift #LiftHeavy #FitnessForWomen #SculptedPhysique #GymMotivation #fitover40

Did you know? 🤔
Most health problems aren’t genetic—they’re habits passed down through generations.

👀 If your family struggles with poor sleep, stress, unhealthy eating patterns or low activity levels, it’s likely a learned behavior, not fate. The good news? You have the power to break the cycle! 💪

🔹 Only 5-10%of diseases are purely genetic.
🔹 Conditions like obesity, Type 2 diabetes, and heart disease are heavily influenced by daily habits.
🔹 Changing your routine = changing your future!

Is it easy? NO. There’s no quick fix or magic solution. But it IS achievable with consistency, small changes, and a commitment to long-term health.

That’s why, in my programs, we focus on behavior and habit change—because sustainable results come from shifting your mindset and daily actions.

Small shifts lead to BIG results!
Start today. 💡 #RewriteYourStory

👉 Tag someone who needs to hear this! 💬

#BreakTheCycle #DidYouKnow #HealthHabits #GenerationalHealth #WellnessJourney #MindsetShift #RewriteYourStory #MondayMotivation #HealthyLiving #HabitChange #SmallChangesBigResults #OwnYourHealth #SustainableResults #NoQuickFix

Did you know? 🤔
Most health problems aren’t genetic—they’re habits passed down through generations.

👀 If your family struggles with poor sleep, stress, unhealthy eating patterns or low activity levels, it’s likely a learned behavior, not fate. The good news? You have the power to break the cycle! 💪

🔹 Only 5-10%of diseases are purely genetic.
🔹 Conditions like obesity, Type 2 diabetes, and heart disease are heavily influenced by daily habits.
🔹 Changing your routine = changing your future!

Is it easy? NO. There’s no quick fix or magic solution. But it IS achievable with consistency, small changes, and a commitment to long-term health.

That’s why, in my programs, we focus on behavior and habit change—because sustainable results come from shifting your mindset and daily actions.

Small shifts lead to BIG results!
Start today. 💡 #RewriteYourStory

👉 Tag someone who needs to hear this! 💬

#BreakTheCycle #DidYouKnow #HealthHabits #GenerationalHealth #WellnessJourney #MindsetShift #RewriteYourStory #MondayMotivation #HealthyLiving #HabitChange #SmallChangesBigResults #OwnYourHealth #SustainableResults #NoQuickFix

💡 Did you know skipping breakfast can make menopause symptoms WORSE? 😳

If you’re running on just coffee ☕ and wishful thinking until noon, your body might be paying the price! Here’s why you NEED a solid breakfast:

⚡ Blood sugar rollercoaster → More cravings, energy crashes, and the sudden urge to eat an entire packet of biscuits at 3 PM 🍪😅
😩 Cortisol chaos → Stress hormones stay high, making you feel more anxious than a WiFi outage during a Netflix binge 📉
💪 Muscle loss = slower metabolism → Menopause naturally reduces muscle mass, but protein at breakfast helps maintain muscle 💪
🧠 Mood swings & brain fog → Balanced meals = balanced hormones = less "Where did I put my phone?!" moments 📱🤦‍♀️

🔥 Better breakfast = better hormones, better energy, better YOU!** 🔥

TRY THESE:**
🥞 Protein pancakes (yes, pancakes can be healthy!)
🍳 Eggs + wholegrain toast
🥤Greek yogurt + flaxseeds + berries
🥣 Overnight oats with chia, protein and berries
🔗See link in bio for free recipe download

#MenopauseNutrition #PerimenopauseHealth #HormoneBalance #ProteinBreakfast #StrongNotStarving #HealthyHabits #MenopauseSupport #MidlifeHealth #MuscleMatters #EatForEnergy #WomenOver40 #BalancedEating #MenopauseWellness

💡 Did you know skipping breakfast can make menopause symptoms WORSE? 😳

If you’re running on just coffee ☕ and wishful thinking until noon, your body might be paying the price! Here’s why you NEED a solid breakfast:

⚡ Blood sugar rollercoaster → More cravings, energy crashes, and the sudden urge to eat an entire packet of biscuits at 3 PM 🍪😅
😩 Cortisol chaos → Stress hormones stay high, making you feel more anxious than a WiFi outage during a Netflix binge 📉
💪 Muscle loss = slower metabolism → Menopause naturally reduces muscle mass, but protein at breakfast helps maintain muscle 💪
🧠 Mood swings & brain fog → Balanced meals = balanced hormones = less "Where did I put my phone?!" moments 📱🤦‍♀️

🔥 Better breakfast = better hormones, better energy, better YOU!** 🔥

TRY THESE:**
🥞 Protein pancakes (yes, pancakes can be healthy!)
🍳 Eggs + wholegrain toast
🥤Greek yogurt + flaxseeds + berries
🥣 Overnight oats with chia, protein and berries
🔗See link in bio for free recipe download

#MenopauseNutrition #PerimenopauseHealth #HormoneBalance #ProteinBreakfast #StrongNotStarving #HealthyHabits #MenopauseSupport #MidlifeHealth #MuscleMatters #EatForEnergy #WomenOver40 #BalancedEating #MenopauseWellness

💪 You’re Training Hard & Eating "Healthy" but Not Seeing Results🚨

You hit the gym 4x a week. You eat "good" food. You should be seeing results... right?

Not necessarily. Here’s why 👇

1️⃣ No Structured Training Plan
Random workouts = random results. If you're not following a progressive program over weeks and months, tracking your lifts, and ensuring you're applying progressive overload, you're just spinning your wheels.

2️⃣ Not Eating for Your Goal
- Want to lose fat? A calorie deficit is non-negotiable. But if you're going YOLO every weekend, those extra calories may wipe out your deficit.
- Want to grow your glutes? You NEED to eat enough. Skipping meals, under-eating, or not getting enough protein, won’t fuel muscle growth—no matter how many hip thrusts you do.

3️⃣ Training for Too Many Goals at Once
Are you trying to build muscle but also doing excessive cardio? Are you aiming for fat loss but not willing to adjust your nutrition? Chasing multiple conflicting goals at once often leads to frustration and lack of progress. Pick a primary goal, structure your training and nutrition around it, and commit!

4️⃣ Ignoring Recovery
Muscle doesn’t grow in the gym—it grows when you rest. Poor sleep, inadequate rest days, or under-recovery (hello, stress + lack of quality nutrition) can stall progress.

5️⃣ Underlying Issues at Play
If you’re feeling tired, wired, bloated, or stuck, deeper factors like stress, poor sleep, gut health, or hormonal imbalances could be the missing piece. Address these first, and everything else falls into place.

✅ Want a structured plan tailored to your goals? I offer one-off custom workout programs to take out the guesswork—see the link in my bio to get started!

#womensfitness #bodyrecomposition #strongnotskinny #progressiveoverload #glutegrowth #musclebuilding #fatloss #strengthtraining #fitnessjourney #fitover30 #nutritionmatters

💪 You’re Training Hard & Eating "Healthy" but Not Seeing Results🚨

You hit the gym 4x a week. You eat "good" food. You should be seeing results... right?

Not necessarily. Here’s why 👇

1️⃣ No Structured Training Plan
Random workouts = random results. If you're not following a progressive program over weeks and months, tracking your lifts, and ensuring you're applying progressive overload, you're just spinning your wheels.

2️⃣ Not Eating for Your Goal
- Want to lose fat? A calorie deficit is non-negotiable. But if you're going YOLO every weekend, those extra calories may wipe out your deficit.
- Want to grow your glutes? You NEED to eat enough. Skipping meals, under-eating, or not getting enough protein, won’t fuel muscle growth—no matter how many hip thrusts you do.

3️⃣ Training for Too Many Goals at Once
Are you trying to build muscle but also doing excessive cardio? Are you aiming for fat loss but not willing to adjust your nutrition? Chasing multiple conflicting goals at once often leads to frustration and lack of progress. Pick a primary goal, structure your training and nutrition around it, and commit!

4️⃣ Ignoring Recovery
Muscle doesn’t grow in the gym—it grows when you rest. Poor sleep, inadequate rest days, or under-recovery (hello, stress + lack of quality nutrition) can stall progress.

5️⃣ Underlying Issues at Play
If you’re feeling tired, wired, bloated, or stuck, deeper factors like stress, poor sleep, gut health, or hormonal imbalances could be the missing piece. Address these first, and everything else falls into place.

✅ Want a structured plan tailored to your goals? I offer one-off custom workout programs to take out the guesswork—see the link in my bio to get started!

#womensfitness #bodyrecomposition #strongnotskinny #progressiveoverload #glutegrowth #musclebuilding #fatloss #strengthtraining #fitnessjourney #fitover30 #nutritionmatters

🌟Did you know? Your brain actually fights against change—even when it's GOOD for you! 🧠

That’s why self-sabotage kicks in just when you’re making progress. At first, motivation is high because your brain gets a dopamine hit from starting something new. But after a few weeks, that motivation fades, and suddenly, old habits start calling your name.

🚨 Why? Because your brain LOVES the familiar—even if those old habits weren’t serving you. It resists change by making you feel tired, unmotivated, or doubtful.

💡 The key? Don’t wait for motivation—build habits that work even when you don’t feel like it.But even more importantly, establish a WHY that’s rooted in your values.

Motivation comes and goes, but our values are constant. When the excuses creep in, reflecting on your deeper WHY—whether it’s health, strength, confidence, or being a role model—keeps you moving forward.

✨ What’s YOUR why? Drop it in the comments! 👇

#SelfSabotage #MindsetShift #MotivationVsDiscipline #HabitChange #FitnessMindset #MentalStrength #KeepGoing #HealthJourney #BreakTheCycle #RewireYourBrain #WomenWhoLift #StrongNotSorry #WellnessJourney #MindsetMatters

🌟Did you know? Your brain actually fights against change—even when it's GOOD for you! 🧠

That’s why self-sabotage kicks in just when you’re making progress. At first, motivation is high because your brain gets a dopamine hit from starting something new. But after a few weeks, that motivation fades, and suddenly, old habits start calling your name.

🚨 Why? Because your brain LOVES the familiar—even if those old habits weren’t serving you. It resists change by making you feel tired, unmotivated, or doubtful.

💡 The key? Don’t wait for motivation—build habits that work even when you don’t feel like it.But even more importantly, establish a WHY that’s rooted in your values.

Motivation comes and goes, but our values are constant. When the excuses creep in, reflecting on your deeper WHY—whether it’s health, strength, confidence, or being a role model—keeps you moving forward.

✨ What’s YOUR why? Drop it in the comments! 👇

#SelfSabotage #MindsetShift #MotivationVsDiscipline #HabitChange #FitnessMindset #MentalStrength #KeepGoing #HealthJourney #BreakTheCycle #RewireYourBrain #WomenWhoLift #StrongNotSorry #WellnessJourney #MindsetMatters

"How Much Protein Do You Really Need?"
Protein is KEY for women over 40 to maintain muscle, support metabolism, and reduce cravings. But are you eating enough?

🔹General Protein Guide:
- Sedentary: 1.2g per kg of body weight
- Active/Strength Training: 1.6-2.2g per kg of body weight

💡Example:If you weigh 70kg and train regularly, aim for 112-154g protein per day.

🔥Easy High-Protein Snack Ideas:
✅ Greek yogurt + berries + almonds (~25g protein)
✅ Rice cakes + cottage cheese + smoked salmon (~20g protein)
✅ Hard-boiled eggs + 30g cheddar cheese (~18g protein)
✅ Protein smoothie (30g protein powder + almond milk + banana) (~35g protein)

Getting enough protein doesn’t have to be hard—just add a little to each meal!

💪 What’s your favorite protein-packed snack? Drop it below! ⬇️

#ProteinForWomen #Over40Fitness #HealthyEating

"How Much Protein Do You Really Need?"
Protein is KEY for women over 40 to maintain muscle, support metabolism, and reduce cravings. But are you eating enough?

🔹General Protein Guide:
- Sedentary: 1.2g per kg of body weight
- Active/Strength Training: 1.6-2.2g per kg of body weight

💡Example:If you weigh 70kg and train regularly, aim for 112-154g protein per day.

🔥Easy High-Protein Snack Ideas:
✅ Greek yogurt + berries + almonds (~25g protein)
✅ Rice cakes + cottage cheese + smoked salmon (~20g protein)
✅ Hard-boiled eggs + 30g cheddar cheese (~18g protein)
✅ Protein smoothie (30g protein powder + almond milk + banana) (~35g protein)

Getting enough protein doesn’t have to be hard—just add a little to each meal!

💪 What’s your favorite protein-packed snack? Drop it below! ⬇️

#ProteinForWomen #Over40Fitness #HealthyEating

Today's heavy lower body workout⬇️

🔥 Belt Squat 1 1/4 Reps – 5x5 (3 min rest)
🔥 Hip Thrust with Pause – 5x6 (3 min rest)
Super Set:
➡️ Deadlift– 4x6 (90 sec rest)
➡️ Front Foot Elevated Split Squat– 4x6 each side (90 sec rest)
🔥 Seated Hamstring Curl – 4x6 (90 sec rest)
🔥 Leg Extension – 3x6 (90 sec rest)

40s were just the warm-up… 50s, I’m coming for you! 👊🔥
Who else is getting STRONGER with age? Let’s go! 🚀💥

💡Want to feel strong, confident, and unstoppable but not sure where to start? I help women 40+ build muscle, boost energy, and train smarter—not harder. DM me "STRONG" and let’s get you lifting with confidence! 💪

#StrongerEveryDecade #WomenWhoLift #FitOver40 #FitAtAnyAge #HeavyLifting #LegDay #MuscleOverMenopause #WomenWhoTrain #AgingStrong #FitOver50 #LiftingForLife #OnlineCoach #StrongNotSkinny

Today's heavy lower body workout⬇️

🔥 Belt Squat 1 1/4 Reps – 5x5 (3 min rest)
🔥 Hip Thrust with Pause – 5x6 (3 min rest)
Super Set:
➡️ Deadlift– 4x6 (90 sec rest)
➡️ Front Foot Elevated Split Squat– 4x6 each side (90 sec rest)
🔥 Seated Hamstring Curl – 4x6 (90 sec rest)
🔥 Leg Extension – 3x6 (90 sec rest)

40s were just the warm-up… 50s, I’m coming for you! 👊🔥
Who else is getting STRONGER with age? Let’s go! 🚀💥

💡Want to feel strong, confident, and unstoppable but not sure where to start? I help women 40+ build muscle, boost energy, and train smarter—not harder. DM me "STRONG" and let’s get you lifting with confidence! 💪

#StrongerEveryDecade #WomenWhoLift #FitOver40 #FitAtAnyAge #HeavyLifting #LegDay #MuscleOverMenopause #WomenWhoTrain #AgingStrong #FitOver50 #LiftingForLife #OnlineCoach #StrongNotSkinny

💡 ONLY 3 Elite Coaching SPOTS LEFT this month 💡

Did you know that 80% of people who try to “figure it out on their own” never reach their fitness goals. 😳 They get stuck, frustrated, and end up spinning their wheels.

The other 20%? They invest in a coach who knows exactly how to get them there.

If you're serious and ready to commit to achieving REAL lasting results, I've got 3 spots left for Elite Training and Nutrition clients

🔥 Already know you're in? Click the link in my bio to sign up.
💬 Want to see if we’re the right fit? Book a free Fit Check Call—no pressure, just a chat about your goals.

📲 Don’t wait—these spots go FAST!

#OnlineCoaching #WomensFitness #BuildStrength #HealthyHabits #MuscleBuilding #FitCheck #CoachingForWomen #StrengthTraining #MacrosMatter #FitnessJourney

💡 ONLY 3 Elite Coaching SPOTS LEFT this month 💡

Did you know that 80% of people who try to “figure it out on their own” never reach their fitness goals. 😳 They get stuck, frustrated, and end up spinning their wheels.

The other 20%? They invest in a coach who knows exactly how to get them there.

If you're serious and ready to commit to achieving REAL lasting results, I've got 3 spots left for Elite Training and Nutrition clients

🔥 Already know you're in? Click the link in my bio to sign up.
💬 Want to see if we’re the right fit? Book a free Fit Check Call—no pressure, just a chat about your goals.

📲 Don’t wait—these spots go FAST!

#OnlineCoaching #WomensFitness #BuildStrength #HealthyHabits #MuscleBuilding #FitCheck #CoachingForWomen #StrengthTraining #MacrosMatter #FitnessJourney

🍦 Ice Cream for Breakfast? Yes, Please! 🍦

Who made the rule that breakfast can’t be ice cream? 🤷‍♀️ Well, I’m breaking it. This high-protein, creamy goodness is the perfect way to start your day—packed with nutrients and deliciousness!
*Note you can adjust ingredients and amounts to fit your individual macros*

This is what I did:

🔹Ingredients:
✅ ½ cup oats
✅ 1 cup frozen blueberries
✅ ½ cup high-protein Greek yogurt
✅ 1 tbsp honey
✅ 30g scoop protein powder
✅ Water to the fill line

🌀How to make it:
1️⃣ Add all ingredients to a Ninja Creami pint container.
2️⃣ Give it a quick mix and refrigerate for 6 hours
3️⃣ Freeze overnight.
4️⃣ In the morning, let it sit for 15-20 mins
5️⃣ Blend on Lite Ice Cream mode, then give it a respin for extra creaminess.
6️⃣ Enjoy your ice cream-for-breakfast moment! 😍

⚡Macros (approx):
🔥 Calories: 400-450 kcal
💪 Protein: 35-40g
🥣 Carbs: 50-55g
🩷 Fats: 5-8g

Tag me if you try it!
Who else is having ice cream for breakfast tomorrow? 😆 #BreakfastGoals #IceCreamForBreakfast #HighProteinTreat #NinjaCreamiMagic

🍦 Ice Cream for Breakfast? Yes, Please! 🍦

Who made the rule that breakfast can’t be ice cream? 🤷‍♀️ Well, I’m breaking it. This high-protein, creamy goodness is the perfect way to start your day—packed with nutrients and deliciousness!
*Note you can adjust ingredients and amounts to fit your individual macros*

This is what I did:

🔹Ingredients:
✅ ½ cup oats
✅ 1 cup frozen blueberries
✅ ½ cup high-protein Greek yogurt
✅ 1 tbsp honey
✅ 30g scoop protein powder
✅ Water to the fill line

🌀How to make it:
1️⃣ Add all ingredients to a Ninja Creami pint container.
2️⃣ Give it a quick mix and refrigerate for 6 hours
3️⃣ Freeze overnight.
4️⃣ In the morning, let it sit for 15-20 mins
5️⃣ Blend on Lite Ice Cream mode, then give it a respin for extra creaminess.
6️⃣ Enjoy your ice cream-for-breakfast moment! 😍

⚡Macros (approx):
🔥 Calories: 400-450 kcal
💪 Protein: 35-40g
🥣 Carbs: 50-55g
🩷 Fats: 5-8g

Tag me if you try it!
Who else is having ice cream for breakfast tomorrow? 😆 #BreakfastGoals #IceCreamForBreakfast #HighProteinTreat #NinjaCreamiMagic

💥 POV: You’re short on time, but you’ve got dumbbells… So, no excuses!

No time? No space? No problem! This dumbbell-only full-body workout gets the job done in under 30 minutes—because progress doesn’t wait!

🏋️‍♀️ Workout:
✅ Squat to Press
✅ Bent-Over Row
✅ RDL
✅ Heel-Raised Goblet Squat
✅ Neutral Grip Floor Press
✅ Weighted Glute Bridge
✅ Russian Twists

Do 3-4 rounds | 10-12 reps each

🔥Tag a friend who needs a quick but effective session! 💪👇

#NoExcuses #DumbbellWorkout #QuickWorkout #FullBodyBlast #TrainAnywhere #StrongWomen #HomeWorkout #Fitover40

💥 POV: You’re short on time, but you’ve got dumbbells… So, no excuses!

No time? No space? No problem! This dumbbell-only full-body workout gets the job done in under 30 minutes—because progress doesn’t wait!

🏋️‍♀️ Workout:
✅ Squat to Press
✅ Bent-Over Row
✅ RDL
✅ Heel-Raised Goblet Squat
✅ Neutral Grip Floor Press
✅ Weighted Glute Bridge
✅ Russian Twists

Do 3-4 rounds | 10-12 reps each

🔥Tag a friend who needs a quick but effective session! 💪👇

#NoExcuses #DumbbellWorkout #QuickWorkout #FullBodyBlast #TrainAnywhere #StrongWomen #HomeWorkout #Fitover40

🌟Monday Motivation: Strength in the Face of Multiple Sclerosis (MS)🌟

Before most people wake up, Jamie is already up, smashing her workout before work. Living with MS, she could easily use fatigue, muscle stiffness, and brain fog as reasons to skip it—but she doesn’t. She moves because she knows it makes a difference.

While Jamie's weight hasn’t changed much between these photos, her body has. She’s gained muscle, strength, and energy, dropping clothing sizes while improving her quality of life.

Jamie is learning how to work with her body instead of against it. She now understands how to fuel her body properly for energy—when and what to eat so she can get through her workouts without burning out. Her training is also tailored to prevent overtraining, unlike the HIIT workouts she’s done in the past that left her completely drained. Now, she moves in a way that strengthens her rather than depletes her.

And while this post is all about Jamie, we have to give a little shoutout to her husband, Kade—because he didn’t want to be left out! 😉 Running a business together, they’re a team in every sense of the word, and that includes their health. Inspired by Jamie’s commitment, Kade has been on his own journey, joining her in the gym, improving his health, and dropping an incredible 42kg along the way. They support and motivate each other, proving that taking charge of your health is even better when you do it together!

Jamie is strong. She is committed. And she is proof that your circumstances don’t define you—your choices do. 💙

If you needed a sign to take that first step, this is it. Move your body today. Not for weight loss, but for a better, stronger, healthier you. Be more like Jamie! @jamieprouting

#clienttransformation #MondayMotivation #MSWarrior #StrongerEveryDay #PowerCouple

🌟Monday Motivation: Strength in the Face of Multiple Sclerosis (MS)🌟

Before most people wake up, Jamie is already up, smashing her workout before work. Living with MS, she could easily use fatigue, muscle stiffness, and brain fog as reasons to skip it—but she doesn’t. She moves because she knows it makes a difference.

While Jamie's weight hasn’t changed much between these photos, her body has. She’s gained muscle, strength, and energy, dropping clothing sizes while improving her quality of life.

Jamie is learning how to work with her body instead of against it. She now understands how to fuel her body properly for energy—when and what to eat so she can get through her workouts without burning out. Her training is also tailored to prevent overtraining, unlike the HIIT workouts she’s done in the past that left her completely drained. Now, she moves in a way that strengthens her rather than depletes her.

And while this post is all about Jamie, we have to give a little shoutout to her husband, Kade—because he didn’t want to be left out! 😉 Running a business together, they’re a team in every sense of the word, and that includes their health. Inspired by Jamie’s commitment, Kade has been on his own journey, joining her in the gym, improving his health, and dropping an incredible 42kg along the way. They support and motivate each other, proving that taking charge of your health is even better when you do it together!

Jamie is strong. She is committed. And she is proof that your circumstances don’t define you—your choices do. 💙

If you needed a sign to take that first step, this is it. Move your body today. Not for weight loss, but for a better, stronger, healthier you. Be more like Jamie! @jamieprouting

#clienttransformation #MondayMotivation #MSWarrior #StrongerEveryDay #PowerCouple

HIGH-PROTEIN PANNA COTTA – 90 CALS & 17G PROTEIN! 🍮💪

Who says desserts can’t help with your gains? This creamy, protein-packed panna cotta is low-cal, delicious, and takes MINIMAL effort. Because we’re all about that high-protein, low-effort lifestyle. 😏

✨ Macros (per serving, makes 2):
🥄 Protein: ~17.4g
🥄 Fat: ~2.8g
🥄 Carbs: ~3.2g
🥄 Calories: ~90-95 kcal

📝 Ingredients:
✅ 200g High Protein Greek Yogurt (9.5g protein per 100g)
✅ 15g Protein Powder (14.2g protein per 15 g serve)
✅ 9g Aeroplane Jelly Lite(1.5g protein per sachet)
✅ 100ml hot water
✅ 100ml cold water

📌 How to make it:
1️⃣ Dissolve the jelly in 100ml hot water, stir like you’re in a cooking show.
2️⃣ Add 100ml cold water, mix, and let cool slightly.
3️⃣ Whisk in the Greek yogurt and protein powder until smooth.
4️⃣ Pour into ramekins or glasses like a pro.
5️⃣ Refrigerate for 2+ hours until set (use this time to lift weights or scroll dog videos).
6️⃣ Enjoy! Optional: Top with berries and cream or a lil extra yogurt

Tag me if you try this! 🔥🍮

#highproteindessert #proteinpannacotta #fitdessert #macrofriendly #healthyrecipes #proteinpudding #womensfitness #fitfood #easyrecipes #healthyhabits #highproteinsnack

HIGH-PROTEIN PANNA COTTA – 90 CALS & 17G PROTEIN! 🍮💪

Who says desserts can’t help with your gains? This creamy, protein-packed panna cotta is low-cal, delicious, and takes MINIMAL effort. Because we’re all about that high-protein, low-effort lifestyle. 😏

✨ Macros (per serving, makes 2):
🥄 Protein: ~17.4g
🥄 Fat: ~2.8g
🥄 Carbs: ~3.2g
🥄 Calories: ~90-95 kcal

📝 Ingredients:
✅ 200g High Protein Greek Yogurt (9.5g protein per 100g)
✅ 15g Protein Powder (14.2g protein per 15 g serve)
✅ 9g Aeroplane Jelly Lite(1.5g protein per sachet)
✅ 100ml hot water
✅ 100ml cold water

📌 How to make it:
1️⃣ Dissolve the jelly in 100ml hot water, stir like you’re in a cooking show.
2️⃣ Add 100ml cold water, mix, and let cool slightly.
3️⃣ Whisk in the Greek yogurt and protein powder until smooth.
4️⃣ Pour into ramekins or glasses like a pro.
5️⃣ Refrigerate for 2+ hours until set (use this time to lift weights or scroll dog videos).
6️⃣ Enjoy! Optional: Top with berries and cream or a lil extra yogurt

Tag me if you try this! 🔥🍮

#highproteindessert #proteinpannacotta #fitdessert #macrofriendly #healthyrecipes #proteinpudding #womensfitness #fitfood #easyrecipes #healthyhabits #highproteinsnack

✨ LADIES, STOP SKIPPING CHEST DAY! ✨

You train legs and glutes like it’s your job, but when was the last time you trained chest? Be honest. 👀

💡 Why women NEED chest day:
✔️ Improves posture (shoulders back, queen 👑)
✔️ Firms & lifts—we can’t change the size, but we can fight gravity!😉
✔️ Builds upper body strength (so you can lift heavy sh*t on your own 💪)
✔️ Makes carrying ALL the groceries in one trip a breeze—because we refuse to buy a bag! 🛍️😂

🔥 Try this chest-focused superset workout! 🔥

1️⃣ Superset:
💥 Dumbbell Bench Press – 3x12
💥 Incline Press-Ups – 3x go to failure

2️⃣ Superset:
💥 Machine Flys – 3x12
💥 Hex Press – 3x12

3️⃣ Superset:
💥 Lower Chest Flys – 3x12
💥 Dumbbell Pullover – 3x12

Don’t be like the guys who skip leg day—train your chest, ladies! Strong is sexy!

Tag a friend who always skips chest day!
Need a personalized program that hits every muscle group?
DM me ‘STRONG’ or click link in my bio and let’s build together! 💪🔥

#WomensFitness #ChestDay #StrongNotSkinny #UpperBodyWorkout #FitWomen #fitover40 #WomenWhoLift #OnlineCoach #WomensWorkout

✨ LADIES, STOP SKIPPING CHEST DAY! ✨

You train legs and glutes like it’s your job, but when was the last time you trained chest? Be honest. 👀

💡 Why women NEED chest day:
✔️ Improves posture (shoulders back, queen 👑)
✔️ Firms & lifts—we can’t change the size, but we can fight gravity!😉
✔️ Builds upper body strength (so you can lift heavy sh*t on your own 💪)
✔️ Makes carrying ALL the groceries in one trip a breeze—because we refuse to buy a bag! 🛍️😂

🔥 Try this chest-focused superset workout! 🔥

1️⃣ Superset:
💥 Dumbbell Bench Press – 3x12
💥 Incline Press-Ups – 3x go to failure

2️⃣ Superset:
💥 Machine Flys – 3x12
💥 Hex Press – 3x12

3️⃣ Superset:
💥 Lower Chest Flys – 3x12
💥 Dumbbell Pullover – 3x12

Don’t be like the guys who skip leg day—train your chest, ladies! Strong is sexy!

Tag a friend who always skips chest day!
Need a personalized program that hits every muscle group?
DM me ‘STRONG’ or click link in my bio and let’s build together! 💪🔥

#WomensFitness #ChestDay #StrongNotSkinny #UpperBodyWorkout #FitWomen #fitover40 #WomenWhoLift #OnlineCoach #WomensWorkout

🌟If only I knew this sooner… but hey, better late than never! 🙃💪
Here are 5 game-changers for fitness & nutrition in your 40s (and beyond!):

1️⃣ Lifting weights won’t make you bulky—but too much cake might. 🤔🍰

2️⃣ Your metabolism isn’t broken—it just needs more protein & muscle. 🔥

3️⃣ Stress is the ultimate progress killer—sleep & self-care matter! 😴

4️⃣ Cardio is great for cardiovascular health, but strength training is the real fat-loss hero.🏋️‍♀️

5️⃣ The scale doesn’t tell the whole story—how you FEEL matters more! ✨

Which one do you wish you knew sooner? Drop a 💪 in the comments if you’re making these changes now!"

#FitOver40 #Almost50 #WomenOver40 #StrongNotSkinny #HealthyAging #40AndThriving #MidlifeGlowUp #ConsistencyOverPerfection

🌟If only I knew this sooner… but hey, better late than never! 🙃💪
Here are 5 game-changers for fitness & nutrition in your 40s (and beyond!):

1️⃣ Lifting weights won’t make you bulky—but too much cake might. 🤔🍰

2️⃣ Your metabolism isn’t broken—it just needs more protein & muscle. 🔥

3️⃣ Stress is the ultimate progress killer—sleep & self-care matter! 😴

4️⃣ Cardio is great for cardiovascular health, but strength training is the real fat-loss hero.🏋️‍♀️

5️⃣ The scale doesn’t tell the whole story—how you FEEL matters more! ✨

Which one do you wish you knew sooner? Drop a 💪 in the comments if you’re making these changes now!"

#FitOver40 #Almost50 #WomenOver40 #StrongNotSkinny #HealthyAging #40AndThriving #MidlifeGlowUp #ConsistencyOverPerfection

🥞 High-Protein Baked Pancake Bowls

We’re mixing *straight* in the dish because meal prep should be easy, not an extra chore. Less mess, more gains. 💪

💡Save this recipe & try it out!

Ingredients(Makes 3 bowls)
Dry Ingredients:
- 1.5 cups (150g) oat flour (or blended oats)
- 1.5 scoops (45g) vanilla protein powder
- 1.5 tsp baking powder
- 3/4 tsp cinnamon
- 1/4 tsp salt

Wet Ingredients:
- 3/4 cup (180ml) unsweetened almond milk (or milk of choice)
- 3 large eggs
- 3/4 cup (180g) Greek yogurt (plain or vanilla)
- 1.5 tbsp maple syrup or honey (optional)
- 1.5 tsp vanilla extract

Toppings (divided):
- 1/2 cup berries
- Optional: A sprinkle of dark chocolate chips

Instructions
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Grease 3 ovenproof glass dishes (500-620ml each).
3️⃣ Add all wet ingredients directly into each dish.
4️⃣ Divide dry ingredients evenly between the dishes.
5️⃣ Stir everything together until smooth.
6️⃣ Add toppings of choice.
7️⃣ Bake for 20-25 minutes or until a toothpick comes out clean.
8️⃣ Let cool for 5 minutes then store in fridge for 3 days

Approx Macros per dish
Calories-l 300-350
Protein -24-27g
Carbs - 22-25g
Fats- 5-6g

#MealPrep #HighProteinRecipes #pancakebowls #fitover40 #moniquegraycoaching

🥞 High-Protein Baked Pancake Bowls

We’re mixing *straight* in the dish because meal prep should be easy, not an extra chore. Less mess, more gains. 💪

💡Save this recipe & try it out!

Ingredients(Makes 3 bowls)
Dry Ingredients:
- 1.5 cups (150g) oat flour (or blended oats)
- 1.5 scoops (45g) vanilla protein powder
- 1.5 tsp baking powder
- 3/4 tsp cinnamon
- 1/4 tsp salt

Wet Ingredients:
- 3/4 cup (180ml) unsweetened almond milk (or milk of choice)
- 3 large eggs
- 3/4 cup (180g) Greek yogurt (plain or vanilla)
- 1.5 tbsp maple syrup or honey (optional)
- 1.5 tsp vanilla extract

Toppings (divided):
- 1/2 cup berries
- Optional: A sprinkle of dark chocolate chips

Instructions
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Grease 3 ovenproof glass dishes (500-620ml each).
3️⃣ Add all wet ingredients directly into each dish.
4️⃣ Divide dry ingredients evenly between the dishes.
5️⃣ Stir everything together until smooth.
6️⃣ Add toppings of choice.
7️⃣ Bake for 20-25 minutes or until a toothpick comes out clean.
8️⃣ Let cool for 5 minutes then store in fridge for 3 days

Approx Macros per dish
Calories-l 300-350
Protein -24-27g
Carbs - 22-25g
Fats- 5-6g

#MealPrep #HighProteinRecipes #pancakebowls #fitover40 #moniquegraycoaching

The Power of Whānau (social support) for holistic wellbeing ❤️

Because it’s my husband’s birthday week, I wanted to celebrate him—not just as my reluctant and unpaid content participant 😆 but as my biggest cheerleader and rock, both in life and in my bodybuilding journey. His support, both in and out of the gym, keeps me pushing forward, and I’m so grateful to have him in my corner. ❤️

Since one of the focus areas in my habit change course is whānau (social support), what better way to highlight the power of a strong support system than with a
🔥 Partner Chipper Workout! 🔥

👯‍♂️ Complete the total reps as a team (split however you like!)
⏳ Every 5 minutes Stop & smash 5 synchro burpees together!
🚀 **Finish as fast as possible**—and if you beat 30 mins max out burpees until time’s up!

🔥 Workout Breakdown:
✅ 50 DB Squats
✅ 40 DB Walking Lunges (total)
✅ 50 Push-Ups
✅ 30 Russian Twists (each side)
✅ 40 DB Thrusters
✅ 30 DB Jump-Over Burpees
✅ 50 Renegade Rows (total)
✅ 40 Plank Up-Downs
✅ 50 DB or KB Swings
✅ 30 Double Feet Mountain Climbers
💣 **BONUS:** Burpees until the clock runs out!

When it comes to health and wellbeing having a strong support system can make all the difference. The people around you help keep you accountable, motivated and remind you why you started in the first place. Surround yourself with those who uplift and encourage you and the journey will feel that much easier 💕

Want to learn more about how whānau (social support) can help with long-term fitness and habit change? **DM me for details on my habit change course!

#WhānauWeek #StrongerTogether #PartnerWorkout #FitnessSupport #WorkoutBuddy #fitover40 #habitchange

The Power of Whānau (social support) for holistic wellbeing ❤️

Because it’s my husband’s birthday week, I wanted to celebrate him—not just as my reluctant and unpaid content participant 😆 but as my biggest cheerleader and rock, both in life and in my bodybuilding journey. His support, both in and out of the gym, keeps me pushing forward, and I’m so grateful to have him in my corner. ❤️

Since one of the focus areas in my habit change course is whānau (social support), what better way to highlight the power of a strong support system than with a
🔥 Partner Chipper Workout! 🔥

👯‍♂️ Complete the total reps as a team (split however you like!)
⏳ Every 5 minutes Stop & smash 5 synchro burpees together!
🚀 **Finish as fast as possible**—and if you beat 30 mins max out burpees until time’s up!

🔥 Workout Breakdown:
✅ 50 DB Squats
✅ 40 DB Walking Lunges (total)
✅ 50 Push-Ups
✅ 30 Russian Twists (each side)
✅ 40 DB Thrusters
✅ 30 DB Jump-Over Burpees
✅ 50 Renegade Rows (total)
✅ 40 Plank Up-Downs
✅ 50 DB or KB Swings
✅ 30 Double Feet Mountain Climbers
💣 **BONUS:** Burpees until the clock runs out!

When it comes to health and wellbeing having a strong support system can make all the difference. The people around you help keep you accountable, motivated and remind you why you started in the first place. Surround yourself with those who uplift and encourage you and the journey will feel that much easier 💕

Want to learn more about how whānau (social support) can help with long-term fitness and habit change? **DM me for details on my habit change course!

#WhānauWeek #StrongerTogether #PartnerWorkout #FitnessSupport #WorkoutBuddy #fitover40 #habitchange

💥 Monday Motivation: Stop Waiting, Start Doing!💥

Another Monday, another chance to take action! 🚀 You’ve been thinking about it, scrolling, maybe even saving my posts… but unfortunately RESULTS come from DOING, not just thinking.

My clients once felt the same way—nervous to commit, unsure if they could stick with it. Now? They’re stronger, more confident, and wondering why they didn’t start sooner! 💪✨

Let this be the Monday you stop overthinking and start investing in YOU. Your future self will thank you! 💯🔥

🔗 Click the link in my bio to get started today! Or DM me, I'm happy to answer any questions

🌟Note: I cap the number I work with at one time, which means spots fill up fast

#MondayMotivation #NoMoreExcuses #StartNow #StrongWomen #HealthyHabits #OnlineCoaching #WomensFitness #strongnotsorry

💥 Monday Motivation: Stop Waiting, Start Doing!💥

Another Monday, another chance to take action! 🚀 You’ve been thinking about it, scrolling, maybe even saving my posts… but unfortunately RESULTS come from DOING, not just thinking.

My clients once felt the same way—nervous to commit, unsure if they could stick with it. Now? They’re stronger, more confident, and wondering why they didn’t start sooner! 💪✨

Let this be the Monday you stop overthinking and start investing in YOU. Your future self will thank you! 💯🔥

🔗 Click the link in my bio to get started today! Or DM me, I'm happy to answer any questions

🌟Note: I cap the number I work with at one time, which means spots fill up fast

#MondayMotivation #NoMoreExcuses #StartNow #StrongWomen #HealthyHabits #OnlineCoaching #WomensFitness #strongnotsorry

❤️ Valentine’s Gift for You! ❤️

Because nothing says love like delicious, high-protein meals that fuel your goals! 💪🍓

I’ve put together a FREE High-Protein Recipe Bundle just for you! With some of the recipes I include in Meal Plans.

✨ What’s inside?
🍳 3 High-Protein Breakfasts
🥗 3 Nourishing Lunches
🥘 3 Satisfying Dinners

These recipes are easy, delicious, and packed with protein to keep you strong, energized, and feeling amazing! 💕

💖 Download it now – link in bio! 💖

Let's spread the love 💝 Tag a friend who would love this!

#HighProteinRecipes #ValentinesFuel #Freebie #FitnessForWomen #freerecipes #MenopauseWellness

❤️ Valentine’s Gift for You! ❤️

Because nothing says love like delicious, high-protein meals that fuel your goals! 💪🍓

I’ve put together a FREE High-Protein Recipe Bundle just for you! With some of the recipes I include in Meal Plans.

✨ What’s inside?
🍳 3 High-Protein Breakfasts
🥗 3 Nourishing Lunches
🥘 3 Satisfying Dinners

These recipes are easy, delicious, and packed with protein to keep you strong, energized, and feeling amazing! 💕

💖 Download it now – link in bio! 💖

Let's spread the love 💝 Tag a friend who would love this!

#HighProteinRecipes #ValentinesFuel #Freebie #FitnessForWomen #freerecipes #MenopauseWellness

❤️ They say love lifts you up....but clearly physics had other plans 😂 🔥 Happy Valentines to all the couples who carry each other in different ways! ❤️
Do you want to get stronger without flipping your partner?
💪Let's build your strength the right way! DM me or click the link in my bio for coaching details

#relationshipgains #loveisstrengh #firemanfail #FitOver40 #CouplesWhoTrainTogether #sorrybabe

❤️ They say love lifts you up....but clearly physics had other plans 😂 🔥 Happy Valentines to all the couples who carry each other in different ways! ❤️
Do you want to get stronger without flipping your partner?
💪Let's build your strength the right way! DM me or click the link in my bio for coaching details

#relationshipgains #loveisstrengh #firemanfail #FitOver40 #CouplesWhoTrainTogether #sorrybabe

🌟LADIES, LISTEN UP 🌟
Here's some Monday Motivation for you!

Muscle isn’t just for looking toned—it’s your body’s armor against aging, injury, and a slowing metabolism. After 30, women start losing muscle every decade if they don’t strength train. 😳

And here’s the thing… this isn’t just a “later in life” problem. The strength you build NOW is what protects you in your 40s, 50s, 60s, and beyond. 💪

Lifting weights = stronger muscles, stronger bones, and a more capable, confident YOU.

So…lift weights now, or pay for it later. Future you will thank you. 😏

If I scared you into lifting—good. Being weak is dangerous.

Tag a friend who needs to hear this! ⬇️💪
#StrongNotFragile #MondayMotivation #WomenWhoLift #fitover40 #menopausefitness #fitover50

🌟LADIES, LISTEN UP 🌟
Here's some Monday Motivation for you!

Muscle isn’t just for looking toned—it’s your body’s armor against aging, injury, and a slowing metabolism. After 30, women start losing muscle every decade if they don’t strength train. 😳

And here’s the thing… this isn’t just a “later in life” problem. The strength you build NOW is what protects you in your 40s, 50s, 60s, and beyond. 💪

Lifting weights = stronger muscles, stronger bones, and a more capable, confident YOU.

So…lift weights now, or pay for it later. Future you will thank you. 😏

If I scared you into lifting—good. Being weak is dangerous.

Tag a friend who needs to hear this! ⬇️💪
#StrongNotFragile #MondayMotivation #WomenWhoLift #fitover40 #menopausefitness #fitover50

📌 Easy Chicken & Veggie Quinoa Bake – Perfect for Meal Prep! 🍽️

This high-protein, one-pan meal is packed with flavour, nutrients, and 29g of protein per serving
Prep three portions in under an hour for a ready to go heat and eat meal

✨ Ingredients (Makes 3 Servings)

🔹 Base Ingredients:
- ¾ cup quinoa (rinsed and uncooked)
- 300g chicken breast, cut into bite-sized cubes
- 1 1/2 cups water or low-sodium chicken broth
- 1 1/2 cups broccoli florets
- ½ cup diced capsicum
- ½ cup frozen mixed veggies (optional)

🔹For the Sauce:
- ½ cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika (optional)
- Salt and pepper to taste

🔹 Toppings:
- ¼ cup grated cheese (sprinkle on top before baking)
- Fresh parsley or basil for garnish

✨ Instructions:

1️⃣ Make the sauce In a small bowl, mix Greek yogurt, olive oil, and spices until smooth.

2️⃣ Assemble the dishes: In 3 separate glass meal prep dishes, layer ¼ cup quinoa in each, followed by ½ cup water,chicken, capsicum, and broccoli

3️⃣ Top it off Spoon the yogurt sauce evenly over each dish, then sprinkle grated cheese on top.

4️⃣ Bake: Cover with foil and bake at 190°C (375°F) for 35–40 minutes until the chicken is cooked and quinoa is fluffy.

5️⃣ Enjoy or store: Let cool, then refrigerate for up to 4 days—perfect for meal prep!
Approx Macros Per Serving
Calories:** ~290 | **Protein:** ~29g | **Carbs:** ~20g | **Fats:** ~10g

Tag a friend who needs an easy meal prep recipe! 🥘💪

🔖 Save for later & follow @moniquegraycoaching for more healthy recipes!

#MealPrep #HighProteinMeals #HealthyEating #QuinoaBake #ChickenRecipes #EasyMealPrep #HealthyFood #FitnessMeals #WeightLossRecipes #MealPrepSunday #EatHealthy #ProteinPacked #BalancedEating #WellnessJourney

📌 Easy Chicken & Veggie Quinoa Bake – Perfect for Meal Prep! 🍽️

This high-protein, one-pan meal is packed with flavour, nutrients, and 29g of protein per serving
Prep three portions in under an hour for a ready to go heat and eat meal

✨ Ingredients (Makes 3 Servings)

🔹 Base Ingredients:
- ¾ cup quinoa (rinsed and uncooked)
- 300g chicken breast, cut into bite-sized cubes
- 1 1/2 cups water or low-sodium chicken broth
- 1 1/2 cups broccoli florets
- ½ cup diced capsicum
- ½ cup frozen mixed veggies (optional)

🔹For the Sauce:
- ½ cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika (optional)
- Salt and pepper to taste

🔹 Toppings:
- ¼ cup grated cheese (sprinkle on top before baking)
- Fresh parsley or basil for garnish

✨ Instructions:

1️⃣ Make the sauce In a small bowl, mix Greek yogurt, olive oil, and spices until smooth.

2️⃣ Assemble the dishes: In 3 separate glass meal prep dishes, layer ¼ cup quinoa in each, followed by ½ cup water,chicken, capsicum, and broccoli

3️⃣ Top it off Spoon the yogurt sauce evenly over each dish, then sprinkle grated cheese on top.

4️⃣ Bake: Cover with foil and bake at 190°C (375°F) for 35–40 minutes until the chicken is cooked and quinoa is fluffy.

5️⃣ Enjoy or store: Let cool, then refrigerate for up to 4 days—perfect for meal prep!
Approx Macros Per Serving
Calories:** ~290 | **Protein:** ~29g | **Carbs:** ~20g | **Fats:** ~10g

Tag a friend who needs an easy meal prep recipe! 🥘💪

🔖 Save for later & follow @moniquegraycoaching for more healthy recipes!

#MealPrep #HighProteinMeals #HealthyEating #QuinoaBake #ChickenRecipes #EasyMealPrep #HealthyFood #FitnessMeals #WeightLossRecipes #MealPrepSunday #EatHealthy #ProteinPacked #BalancedEating #WellnessJourney

💖 You Go, I Go! Valentine’s Partner Workout❤️

Grab your workout buddy and get ready for this fun and sweaty 30-min session! Perfect for intermediate levels, with beginner-friendly swaps. No excuses—just movement, teamwork, and maybe a little friendly competition! (and the odd butt slap) 😉

You go, I go (1 works, 1 rests)
⏳ 30 secs work / 30 secs switch
🔁 3 rounds

Workout Breakdown:
1️⃣ Dumbbell Squat Press (Alt: Bodyweight Squats)
2️⃣ Inchworm Push-Ups (Modify with Knee Push-Ups)
3️⃣ Burpees (Alt: Step Back Burpee or High Knees)
4️⃣ Dumbbell Reverse Lunges (or go bodyweight)
5️⃣ Plank Dumbbell Pull-Throughs (Alt: Standard Plank Hold)

💥 Finisher! 2-min AMRAP (as many reps as possible)
10x Dumbbell Deadlifts
10x Weighted Crunches (Alt: Regular Crunches)
10x Jump Squats (Alt: Air Squats)

Tag your workout partner and let’s go!

Do you and your workout buddy need a fresh new training program ?
Click the link in my bio or flick me a DM 💪🏽🔥
#ValentinesWorkout #YouGoIGo #CouplesWhoTrainTogether #StrongerTogether #partnerworkout
#fitover40

💖 You Go, I Go! Valentine’s Partner Workout❤️

Grab your workout buddy and get ready for this fun and sweaty 30-min session! Perfect for intermediate levels, with beginner-friendly swaps. No excuses—just movement, teamwork, and maybe a little friendly competition! (and the odd butt slap) 😉

You go, I go (1 works, 1 rests)
⏳ 30 secs work / 30 secs switch
🔁 3 rounds

Workout Breakdown:
1️⃣ Dumbbell Squat Press (Alt: Bodyweight Squats)
2️⃣ Inchworm Push-Ups (Modify with Knee Push-Ups)
3️⃣ Burpees (Alt: Step Back Burpee or High Knees)
4️⃣ Dumbbell Reverse Lunges (or go bodyweight)
5️⃣ Plank Dumbbell Pull-Throughs (Alt: Standard Plank Hold)

💥 Finisher! 2-min AMRAP (as many reps as possible)
10x Dumbbell Deadlifts
10x Weighted Crunches (Alt: Regular Crunches)
10x Jump Squats (Alt: Air Squats)

Tag your workout partner and let’s go!

Do you and your workout buddy need a fresh new training program ?
Click the link in my bio or flick me a DM 💪🏽🔥
#ValentinesWorkout #YouGoIGo #CouplesWhoTrainTogether #StrongerTogether #partnerworkout
#fitover40

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Ph 021 1556459

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25 Sterling Cres

Kaiapoi

New Zealand

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