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Pumpt Au

Personalised Training and Nutrition Programming | 1 on 1 Personal Training | Online Coaching

10/11/2023

Who said healthy eating has to be boring? Here are a couple of my favorite food swaps to keep the cals lower to help me stay lean during the festive season 🥳

Wanna know how to have a healthy relationship with food? I got you! Drop a DM 🤩

09/11/2023

From dad to DADDY 🤩🥵🔥

Despite running a business and being a proud dad and husband to his family, Alvin decided to take ownership over his health and fitness and invested in 12 weeks of coaching 🏋️‍♂️

We aimed for consistency and 1% progression each day. We stuck to basic principles of sleep, nutrition and movement. Results speak for themselves 📈

Thank you for choosing me to help guide you in your journey 🥺🙏

If you’ve been in the same position for years and want to embrace a fitter, healthier and happier you, send me a DM and we can discuss on how we can reach your goals 🤩

06/11/2023

When I first started my fitness journey 10 years ago, I knew that diet was important to transform my body. Due to the abundance of misinformation, I was left confused and frustrated thinking there were “superfoods” that could help me lose weight. But the truth is, I was just wasting my time and money.

After hiring a coach, I realised that everything I once knew were all myths and that it all came down to caloric intake. Because of my new understanding of nutrition, I am able to enjoy the foods I love without ever feeling guilty.

If you are starting your fitness journey, I understand that you might be overwhelmed because I know I was! You don’t have to sacrifice your favourite foods to achieve your dream physique.
If you're ready to make that change, to educate yourself to make more informed nutritional choices, drop a DM to get started! 🤩

01/11/2023

"You can't eat ice-cream when you're trying to lose weight"
"You cant have a beer if you are on a diet"
Heard these before? Screw that because YOU ABSOLUTELY CAN!

While it's true that ice cream is often high in calories and sugar, it doesn't mean you can't enjoy it when you're trying to lose weight. By tracking your daily intake, you can start viewing calories as a daily budget instead of GOOD and BAD. Instead, you can understand that there are only HIGH and LOW calorie foods - not GOOD or BAD.

Plan ahead of time to ensure that your favourite foods are still within your daily calorie budget. Adjust your other meals and snacks to accommodate the treat if necessary!

Wanna know how to have a healthy relationship with food while trying to lose weight? I got you! Drop a DM 🤩

28/10/2023

If you're struggling to drop weight because of your cravings, try increasing your protein intake by making it a priority in every meal!

HOT TIP: Frontload on your proteins earlier in the day - Start your day by Including protein in your breakfast. Many people overlook breakfast as an opportunity to consume protein. Consider options like eggs, Greek yogurt, or protein-rich smoothies to start your day.

Use protein supplements if needed: If you struggle to meet your protein goals through whole foods, consider protein supplements like whey protein powder, casein protein, or plant-based protein powders. These can be added to smoothies or recipes to boost protein intake.

Plan your meals - Create a meal plan that includes protein-rich foods throughout the day. This could involve having protein sources at each meal and snack.

Found these tips helpful? Follow for more!
Not sure about how much nutrients to consume to reach your body goals? I got you! Drop a DM 🤩💪🏾

19/10/2023

Can't decide on what to have for dinner? Try out this Chicken Alfredo Lasagna!
Swipe to see the deets 👉
Like this recipe? Follow for more!

11/10/2023

Struggling to lose weight before Summer? ☀️👙

Start by incorporating these 3️⃣ daily habits!

1. Aim to walk 10,000 steps everyday. Steps are a great way to measure NEAT (non exercise activity thermogenesis) which take up a huge chunk of your daily energy expenditure and a great excuse to leave the house 🏡

2. Opt for low-calorie solid foods over liquids. Liquid snacks may satisfy you briefly, but solid foods keep you feeling fuller for longer! They're your best friend when it comes to curbing those hunger pangs.

3. Make sure you get a good 8 hours of sleep. Not catching enough Z's can increase stress levels which may lead to increased snacking. When tired, your body will signal you to do whatever it takes to stay awake including consuming sugary or carby snacks for a quick energy hit.

Need help to start your weight loss journey? I got you! DM to get started.
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01/09/2023

🚨 48 HOURS TO SAVE ON MY 10 WEEK PROGRAM 🚨

Follow the link in my bio and enter code “EARLY50” to be apart of my Tone in Ten club‼️

Learn the strategies we use to get results like these. This online coaching program includes:

🏋️‍♂️ 10 week training program
🍎 Personalised nutrition
🍔 Meal ideas
💪🏾 Fortnightly check ins
🤳 Access to training app
👨‍👨‍👧‍👧 24/7 Chat support and access to community WhatsApp group

Program kicks off 09/09 at 9am. Register now to save 💲💲💲

28/08/2023

Getting in my post workout protein hit 💪🏾🤩

There are only a few supplements on the market that I recommend to my clients. One of my go-to products is protein powder as it helps my clients build and maintain muscle mass while cutting 🍎

Are you starting your summer shred now? ☀️
protein is currently have a 20% off sale until the end of August so get in quick! 🏃‍♀️💨

Address

Fairfield
Sydney, NSW
2165

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