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Fit With Riley

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10/11/2026

Luteal week cravings are real, and you don’t have to fight them!!🍦

Here are 13 freezer treats under 200 cal that fit right into your day. Plan one in and enjoy it🤍

Save this for your next shop, and DM me “READY” if you want a plan that works with your cravings xx

womenwholift

02/11/2026

Your plan isn’t the problem. The little extras are👀

Milk in your coffee, the kids’ leftovers, “just a drizzle” of oil. It all counts, and it adds up fast. You don’t have to cut it out, you just have to count it🤍

Save this and DM me “READY” to start coaching!

Riley O’Rourke - HERVEY BAY PERSONAL TRAINER & ONLINE COACH World Gym Hervey Bay

30/10/2026

A little NZ holiday recap & a reminder that BALANCE IS IMPORTANT🤍

For someone who’s so used to structure with training and nutrition, 10 days of being this flexible was honestly a little out of my comfort zone

But I enjoyed every bit of it. The food, the cocktails, the pies (omg the pies), the sweet treats and everything in between. And only TWO training sessions the entire trip

I came home 2kg heavier, which I expected. But rather than stressing over the number, I got straight back into my normal routine

Less than a week later and I’m already 1.5kg down. A good reminder that fluctuations on the scales aren’t always body fat!

I’ve got another 0.5kg to go in this little tidy up phase with my coach before we officially kick off the BUILD, which I’m so excited for!!🍑

05/10/2026

Malinda🤍

My first ever prep client and what a way to start🤩

We started working together in July ‘25 with a goal she’d had in the back of her mind for 10 years. This weekend she stepped on stage at ICN QLD and walked away with a 4th and 2x 5th

This prep was about so much more than just getting on stage. It was about doing something completely for herself, pushing herself way outside her comfort zone and proving just how bloody capable she is

Swipe to read her ‘why’ from the very beginning🥺

Malinda Kunst thank you for trusting me with such a huge goal and for letting me be part of it. So so proud of you gf🤍

Very proud first time prep coach moment too!!🫶🏽

02/10/2026

Girlssss, you don’t have to skip the takeaway to hit your goals!

Eating out isn’t the problem. Not knowing what to order is. So I did the homework for you and pulled the macros for the best options at Grill’d, GYG, Nando’s, Subway and Roll’d, all straight from their own nutrition info

My personal fav? GYG chicken burrito bowl with extra chicken and a sugar free Coke😮‍💨😮‍💨 Every single time

No restricting, no “I’ll just have a side salad”, no ruining your week over one meal. Just mindful choices that still let you enjoy life AND smash your goals

📌 Save this for your next takeaway night 💬 Send it to the friend who always says she’s being good and then steals your chips 💕 Want your macros set up for you? DM me TAKEAWAY or tap the link in my bio to apply for coaching

Riley O’Rourke - HERVEY BAY PERSONAL TRAINER & ONLINE COACH

27/09/2026

Meet Demi💗

84.01kg → 67.7kg, and she’s not done yet!

But honestly, the number on the scale is the least impressive part of this

Demi lives with a stoma, an acquired brain injury that causes weakness down her left side, and Arnold Chiari malformation. Any one of those would be reason enough for most people to put their health on the back burner. Demi has all three and just kept showing up

She never let any of it get in the way of her health or her goals. Not once!

And this week? She bought her first bikini🥹

So proud of you Demi. This is only the beginning🤍

If you’ve been waiting for the “right time” or for your body to cooperate first, this is your sign. Online coaching & PT enquiries via the link in bio🥰

Riley O’Rourke - HERVEY BAY PERSONAL TRAINER & ONLINE COACH World Gym Hervey Bay Demi-Marie Russell

07/09/2026

8 WEEK SUMMER SHRED IS HERE!!!💗

For the girls who are ready to look and feel hotttt this summer😍

8 weeks of structure, training, nutrition, accountability and support, with a whole group of girls doing it alongside you!!

The goal? To head into summer feeling stronger, more confident in your body and ready to rock a bikini👙☀️

No crash diets. No needing to be perfect. Just 8 weeks of showing up consistently and seeing what you’re capable of🙌🏽

We kick off 05.10.26🥳

EARLY BIRD OFFER for the first 10 girls to join!

Plus, the best overall physical + mental transformation will win a gift voucher of their choice to VELOCITY or Muscle Nation Apparel + Supps + Food 💗

REGISTRATIONS ARE OFFICIALLY OPEN

Ready to join? DM me “CHALLENGE” and I’ll send you the sign up link. Spots are limited xx

Riley O’Rourke - HERVEY BAY PERSONAL TRAINER & ONLINE COACH World Gym Hervey Bay

09/08/2026

Peta’s progress is one I’m so proud of🥹🤍

She came into coaching with a number of previous injuries and health considerations including a head injury, bulging discs, a subluxation of her left AC joint, PCOS and chronic migraines. She’s also a very busy shift worker!

Throughout our time together she’s undergone multiple surgeries, so her journey has required plenty of adapting, pulling back when needed and building back up again

But through all of it, she’s continued to show up and make incredible progress🤩

A really good reminder that progress doesn’t have to be perfect or linear. Consistency over time goes a very long way🫶🏽

So proud of you chicky Peta

22/07/2026

A little reminder that eating for your goals doesn’t have to mean dry chicken, plain rice and suffering until your next “cheat meal”💀

These are real meals my clients are eating consistently. Meals that taste good, keep them satisfied and still get results

That’s the whole point!

A good plan should feel sustainable

A good plan should suit your life

And a good plan should include food you genuinely want to eat

Because the best results always come from what you can actually stick to🤝🏼

DM me if you want help with that💌

RILEY O’ROURKE - ONLINE COACH & PT World Gym Hervey Bay

02/07/2026

A full day of eats for Renee Horgan in a fat loss phase🤌🏼

Renee is a busy mumma, so her plan needs to be simple, realistic and easy to follow around her real life

Because dieting doesn’t have to mean boring meals, tiny portions or bland food on repeat!

Just yummy, high protein meals, structure around her routine, and a plan personalised to her goals

1:1 coaching 🔗 in bio xx

RILEY O’ROURKE - ONLINE COACH & PT

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