Min-Max Fitness

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25/02/2026

Here are 3 simple swaps that actually move the scales. No extremes. No misery.

🔹 Ditch thick, creamy sauces.
Use a dry rub or spice blend instead. Same flavour. Less calories.

🔹 Swap fatty cuts for lean protein.
Chicken breast over thighs. Bake or air-fry instead of frying.

🔹 Add a few 30-minute walks each week.
After lunch or dinner. Easy fat loss win.

Do these consistently and watch the scales trend down.

If this helped, like and follow for more simple fat-loss advice that fits real life.

Have a great day.

23/02/2026

You can eat out.
You can order the burger.
You can have the wine.
You can enjoy your life.

And you can still lose weight.

These are just a few meals my wife and I have had out at cafes, pubs and restaurants.

No food scales.
No hiding at home.
No “I’ll start again Monday” guilt.

Because fat loss is not about never eating out.

It’s about:
• Hitting your protein target most days
• Training 3 times a week with intent
• Keeping your steps up
• Managing calories across the week, not just one meal
• Staying consistent for months, not perfect for days

My clients do this every week.

They go to birthdays.
They go on holidays.
They eat out with their partners.
They drink wine if they want to.

And they still drop 5 to 10 kilos.

They still reduce knee and back pain.
They still get stronger.
They still feel confident in photos again.

If your current plan falls apart the second you eat out, the plan is the problem.

You do not need another extreme diet.

You need structure.
You need accountability.
You need a plan that fits your real life.

That’s what I coach.

If you’re over 40 and sick of starting over, send me a

DM with the word UNBREAKABLE and let’s talk.

16/02/2026

If you’re flat, tired and dragging yourself through the day… start with your food.

Before you blame age, hormones or motivation, look at this:
• Are you eating enough calories
• Are you eating enough protein
For fat loss, keep it simple.
• Calories around maintenance or a small 250 to 500 calorie deficit
• Protein around 2.2 grams per kilo of body weight

That is more than most people think.

If you weigh 90kg, that’s close to 200g of protein per day.

That’s roughly 4 to 5 chicken breasts.

If the scales are dropping but your protein is low, you are not just losing fat.

You are losing muscle and water too.

Less muscle means:
• Slower metabolism
• More fatigue
• Softer look
• Higher injury risk

That is not what you want over 40.

You want to lose fat and keep muscle. That means enough calories and high protein.

If you want a simple cheat sheet that shows you:
• What to eat more of
• What to eat some of
• What to eat less of
• How to build a balanced plate without obsessing over numbers

Click the link in my bio to download my FREE Nutrition Guide.

It lays it out clearly so you can stop guessing and start feeling better.

If you need more help, send me a DM and let’s chat.

I am always happy to help. I do have limited spots available this intake.





Extra bodyweight stresses joints.Low muscle support makes it worse.Food choices affect both.Adequate protein supports ti...
10/02/2026

Extra bodyweight stresses joints.
Low muscle support makes it worse.

Food choices affect both.

Adequate protein supports tissue.
Better nutrition supports recovery.
Fat loss reduces load.

This is not about aesthetics.
It is about moving without pain.

That starts with understanding food.

https://unbreakable12.com/nutrition

09/02/2026

It’s February. You’re either crushing your resolutions or you’ve hit a wall. 🧱

​If you wanted to lose weight but the scale won't budge, listen up. 👂

​You cannot out-train a bad diet. Period. 🛑

​I have a free tool to get you back on track. My Ultimate Nutrition Guide. 🥗

​It includes a simple cheat sheet so you know exactly what to do.

🔹 What to eat more of.
🔹 What to eat some of.
🔹 What to eat less of.

​It couldn't be simpler.

​Grab it via the link in my bio. 📲

​Need professional help? Send me a DM and let’s chat. 💬

​ fitover40 onlinecoach personaltrainer copacabana centralcoastnsw

Most people do not change because they want abs.They change because they get scared.A blood test.A doctor’s comment.An i...
08/02/2026

Most people do not change because they want abs.
They change because they get scared.

A blood test.
A doctor’s comment.
An injury that does not heal.

Fear is not weakness.
It is information.

Nutrition is where health change starts.
Before supplements.
Before intense training.

That is why I focus here first.

https://unbreakable12.com/nutrition

Most damage does not happen during the week.It happens on weekends.Structure disappears.Meals get skipped.Alcohol increa...
05/02/2026

Most damage does not happen during the week.
It happens on weekends.

Structure disappears.
Meals get skipped.
Alcohol increases.

The fix is anchoring weekends.
Not avoiding them.

https://unbreakable12.com/nutrition

You do not need a perfect meal plan.You need structure.Protein first.Carbs that support your day.Fruit or vegetables eve...
03/02/2026

You do not need a perfect meal plan.
You need structure.

Protein first.
Carbs that support your day.
Fruit or vegetables every meal.

This works at home and eating out.

That is what the guide teaches.

https://unbreakable12.com/nutrition

“I don’t have time” usually means one thing.You are exhausted.Most people are not time poor.They are energy poor.Poor fo...
01/02/2026

“I don’t have time” usually means one thing.
You are exhausted.

Most people are not time poor.
They are energy poor.

Poor food choices drain energy.
Low protein keeps you hungry.
Blood sugar swings wreck focus.

Fix food first.
Everything else gets easier.

https://unbreakable12.com/nutrition

All or nothing thinking ruins more progress than bad food ever will.Miss a workout.Eat off plan.Then quit.Consistency is...
29/01/2026

All or nothing thinking ruins more progress than bad food ever will.

Miss a workout.
Eat off plan.
Then quit.

Consistency is not perfection.
It is continuing after imperfect days.

Structure makes that possible.

https://unbreakable12.com/

Most adults over 40 under eat protein.By a lot.Protein keeps you full.Protects muscle.Supports joints.Improves recovery....
27/01/2026

Most adults over 40 under eat protein.
By a lot.

Protein keeps you full.
Protects muscle.
Supports joints.
Improves recovery.

Low protein diets lead to hunger and muscle loss.

You do not need supplements.
You need better meal structure.

That is covered simply in the guide.

https://unbreakable12.com/nutrition

If diets worked, you would not need another one.Keto.Shakes.Detoxes.No carbs.They all fail for the same reason.They igno...
25/01/2026

If diets worked, you would not need another one.

Keto.
Shakes.
Detoxes.
No carbs.

They all fail for the same reason.
They ignore real life.

Real life has family meals.
Work stress.
Weekends.
Social events.

Sustainable fat loss is boring.
Repeatable meals.
Enough protein.
Enough food to feel human.

That is what the guide is built on.

https://unbreakable12.com/nutrition

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Erina, NSW

Telephone

+61403727911

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