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Coach Nikki, Baldivis (2026)

09/05/2022

My face when someone says they want to lose weight with fat burners and detox teas 😑

FAT LOSS WITHOUT EXERCISE?

Seems like the easy way out? Right? And sure it is definitely possible.⁣⁣
⁣We always have the tendency to look for the easiest, quickest solutions --- especially when it comes to losing fat --- it’s just human nature.

This is why there is a multi-million dollar industry selling detox teas, fat loss pills, waist trainers, and diet supplements. They have been able to profit off of this desperate and impatient human behaviour towards fat loss.⁣

Of course, you can lose fat without exercise --- not by utilizing all the ridiculous pills/fat burners and replacements available out there, but simply by creating a calorie deficit.

Diet is the most important factor to fat loss. You’ve probably heard it 1 million times, and it’s absolutely true.⁣

But eating in a deficit every day is actually pretty hard. If you can create a further deficit by working out it will aid in your fat loss. Plus, exercise has soooo many health benefits beyond weight loss. Benefits like --- reducing risk of injury; getting stronger; building lean muscle; improved mental health; increased metabolism; etc.⁣⁣⁣
⁣
𝘍𝘰𝘳 𝘣𝘦𝘴𝘵 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘢𝘯𝘥 𝘰𝘱𝘵𝘪𝘮𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢 𝘴𝘭𝘪𝘨𝘩𝘵 𝘤𝘢𝘭𝘰𝘳𝘪𝘤 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘸𝘦𝘢𝘬𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵 (𝘺𝘰𝘶 𝘋𝘖 𝘕𝘖𝘛 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘦𝘯𝘫𝘰𝘺𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘧𝘰𝘰𝘥𝘴 - 𝘯𝘰 𝘧𝘰𝘰𝘥𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘧𝘧 𝘭𝘪𝘮𝘪𝘵s) 𝘢𝘯𝘥 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘢 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘯𝘥 𝘤𝘢𝘳𝘥𝘪𝘰.⁣
⁣
𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐫𝐞𝐠𝐚𝐫𝐝𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬, 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐌 𝐦𝐞 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰. 𝐇𝐚𝐩𝐩𝐲 𝐭𝐨 𝐚𝐧𝐬𝐰𝐞𝐫! 😁

29/04/2022

Habits, habits, habits.

When you take the time to have healthy foods readily available, making positive food choices will become much easier.

I portion out almonds and avocados because while great for you, they’re high in calories and dangerously delicious. It’s good to keep yourself honest with your portions here.

I portion out fruits for a totally different reason. Berries and cucumbers are so low in calories so it would be a challenge to overdo it on calories. I portion these simply because I love to eat and I need my groceries to last more than only two days. 😂

I cook vegetables twice a week. It takes about 45 minutes between cutting, cooking, and cleaning up. These are super low calorie and a great way to keep yourself full without a huge calorie intake. Pick vegetables and seasonings you know you like and you’ll be much less likely to get bored.

When you get in the habit of putting yourself in a food environment that will allow you to be successful, you will be successful.

27/04/2022

Your scale is lying to you 😳

You Wake up. Step on the scale. >>> Don’t like what you see.

You Step off. Take off your clothes. Step back on the scale. >>> Still not what you were hoping for.

You Step off. Sit on the toilet. Hop back on the scale. >>> Still. Not. Good. Enough.

Your day just started off a total disappointment, and it hasn’t even started yet...
That number means something to you. It’s important. I get that and appreciate the power that number holds even though it rarely tells the truth.

So you go through the day, trying to forget about the morning weigh-in routine. The day went well. You give yourself a high-five . It was hard, but you chose the salad at lunch, even though it wasn’t what you really wanted. You said no to the 3:30pm chocolate temptation. Surely, surely this made a difference!

You get home and run straight for the scale, full of excitement.
“How the heck did I gain 2 Kilos?!?!?”

Cue the spiral.

You grab that chocolate bar, ditch the workout - There’s no hope and nothing you do seems to matter.
You’ve “gained weight” but lost perspective.

There are numerous reasons the number on the scale has gone up. But here’s what you want to focus on:
Perspective.
2 Kilos of fat is roughly over 14,000 calories. That means you’d have to overeat by over 14,000 calories OR roughly 26 Big Mac Burgers to actually gain 2 Kilos of fat. The vast majority of us don’t even consume that many calories in an entire week.
The day-to-day and hour-to-hour weight fluctuations are normal parts of biology and they don’t reflect your progress. The scale merely shows you your total body mass.
You may have “gained weight” and in the process, you lost perspective.
We all know this process takes time. Some days there are steps forward. Some days there are steps back.

But through it all, keep your perspective ❤️

FYI: old photo pre baby 😂❤️ new progress photos to come 😀

26/04/2022

Instagram vs reality 😅

Being back into the gym has been……interesting 🤪

21/04/2022

You don’t need to start over. You just need to keep going 👏🏻

A long holiday weekend can leave you feeling like you’ve done permanent damage to your health and fitness goals.
I can assure you that you haven’t, so long as you don’t give up. Saying that you need to “start over” suggests that you’ve failed and have quit on your goals.
Thinking you need to “start over” does you an incredible disservice because it neglects all that you’ve done to move yourself forward.
It casts aside all the knowledge you’ve gained about what works and what doesn’t.
It suggests a negative mindset which only accomplishes one thing: pulling you further from your goals.
So you don’t need to start over.
You need to take your knowledge and self-reflection and keep moving forward 👊🏼

20/04/2022

Posted • YOU HAVE TWO OPTIONS FOR YOUR HEALTH AND WELLNESS GOALS ⬇️

OPTION #1:

Start a hefty new line item in your monthly budget for a fitness coach who tells you to drastically reduce your daily calorie intake to 1200 so that you immediately start losing weight (because you are starving yourself). You spend your workout time counting down the minutes on the treadmill and wanting to throw up or give up.

They withhold the knowledge about *why* you are losing weight so that they are the all powerful one and look good because, after all, you are losing weight crazy fast. And every month you shell out the fee because you have no idea how you would tackle this journey to health without access to their key information.

OPTION #2:

FIND A COACH WHO GIVES YOU THE TOOLS TO BE ABLE TO MAKE CHANGES AND HABITS THAT LAST A LIFETIME 🌟

One of the most important things for me as a coach is creating healthy habits and still living life! If I hide the keys to my clients’ success like some kind of guru, then I’m not doing my job - to COACH them and give them the tools they need to succeed.

As much as I adore my clients and want to be in their lives, the reality is that they won’t be my clients forever, and that’s life. Creating lasting change for them is about learning how, when, and why things are important and how to weave better habits into their busy lives.

People often ask me questions about how to create balance in their lives And I LOVE talking to them about it. If you have any questions, or just want to chat, send me a message.

20/04/2022

YOU HAVE TWO OPTIONS FOR YOUR HEALTH AND WELLNESS GOALS ⬇️

OPTION #1:

Start a hefty new line item in your monthly budget for a fitness coach who tells you to drastically reduce your daily calorie intake to 1200 so that you immediately start losing weight (because you are starving yourself). You spend your workout time counting down the minutes on the treadmill and wanting to throw up or give up.

They withhold the knowledge about *why* you are losing weight so that they are the all powerful one and look good because, after all, you are losing weight crazy fast. And every month you shell out the fee because you have no idea how you would tackle this journey to health without access to their key information.

OPTION #2:

FIND A COACH WHO GIVES YOU THE TOOLS TO BE ABLE TO MAKE CHANGES AND HABITS THAT LAST A LIFETIME 🌟

One of the most important things for me as a coach is creating healthy habits and still living life! If I hide the keys to my clients’ success like some kind of guru, then I’m not doing my job - to COACH them and give them the tools they need to succeed.

As much as I adore my clients and want to be in their lives, the reality is that they won’t be my clients forever, and that’s life. Creating lasting change for them is about learning how, when, and why things are important and how to weave better habits into their busy lives.

People often ask me questions about how to create balance in their lives And I LOVE talking to them about it. If you have any questions, or just want to chat, send me a message.

19/04/2022

❌ Stop letting perfection be the enemy of good.

Your journey won’t be the same as someone else's.

🌟 Adapt 🌟 Modify 🌟 Reset

If you’re still moving forward and trying, then you’re winning 👊🏼

And, just so you know, I’m putting together a brand-new program starting early June. This is specifically for woman who want to get fit and strong in 60 days. It’s a remote program, so you can join from anywhere in the world.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with the details ❤️

08/04/2022

So let me get this straight…

You track your sleep, steps, workouts, your cycle, finances, appointments, days until Christmas and your summer holiday, yet feel tracking your nutrition is obsessive.

I wonder what can possibly be causing your lack of progress then. 🤔🙄

When you want something to improve, you have to know where you are at. Tracking gives you a frame of reference and lets you see your hard work in action, as well as areas you could improve!

17/08/2021

Are you struggling with your training and not seeing results? 😩

Is your goal fat loss and your not sure why it’s not working?? 🤷🏼‍♀️

Here are some tips on what to prioritise when In a fat loss phase.

#1 🍎 Nutrition is king! If your not dialling in your diet then quite possibly this is where your should start before anything else. You can’t put train a poor diet. Add in some fruit and veggies, Prioritise protein at every meal and reduce calories in drinks!

#2 💧 Water, 💤 sleep and 🥴stress. Your body needs water, adequate sleep and reduced stressors to function properly. If these are not meet, your at risk of increased amounts of the hormone cortisol in the body. In order to recover and progress, this needs to be managed.

#3 🏋🏼‍♀️Resistance Training. Or Weight training. Increasing your muscle mass can help burn more calories/fat. The more you stimulate the muscles, the more they grow, the better for your fat loss goals.

#4 🚶‍♀️ Daily movement. Making sure you hit 8-10k steps in a day.

Simple, but effective! Nail the basics of nutrition, sleep, water and stress. And you will see results 🤟🏼

29/07/2021

Injury doesn’t mean you have to stop training. And you shouldn’t! ❌

There are meant things you can still do when training with an injury. Avoiding it altogether means putting yourself at risk for longer time off, depression and risk of putting back your goals even further!

Make sure you see a professional who can assess the injury ASAP! Such as a physiotherapist and get some rehab exercise to move the joint/injury and then progress as it gets better. Then see someone like a PT 🙋🏼‍♀️ to help you stay safe lifting/working out whilst STILL working towards your goals 👊🏼

You so got this! And I can help too 🤟🏼

09/07/2021

Change is as good as a holiday 💁🏼‍♀️

Well COVID is here to stay, so no holidays overseas for some time. So I guess, doing other things that set your soul on fire is the next best thing! 🔥

Why not do something for yourself for once? Change your hair, go out and do something that challenges you, try that new food or go to that place you have always said you want to go to!

I’m not gonna lie, I’ve had a pretty rough time the past 4-6months with uni being so full on, getting married earlier this year which caused a lot of stress (good stress but stress none the less), gyms being shut down (thanks COVID) and a few other things that have put me out of sync.

So what to do when your in a funk??
The harsh truth is that you have to be able to help yourself first before others can help. You need to be willing to work on yourself before anything else.

So here I am. Resetting. Getting my hair done. Writing down my goals. Putting things into action.

I have some exciting news!! Well a few things 🙊 Something is coming in the coming weeks and I’m so excited to tell you all!!

If you want to be in the what.... stay tuned!! 💋

Coach Nikki

09/05/2022

29/04/2022

27/04/2022

26/04/2022

21/04/2022

20/04/2022

20/04/2022

19/04/2022

08/04/2022

17/08/2021

29/07/2021

09/07/2021

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