Flex on Fitness

30/10/2025

Hey team,

Still have a couple more spots available for the 6 week challenge! DM Flex on Fitness to secure your spot.

🔥 6-Week Challenge Alert! 🔥

Ready to finish the year strong?

Join my end of year 6-week challenge and push yourself to new limits!

💪 What’s Included:
• $270 entry ($45 per week)
• 1 x Personal Training session per week
• Full gym workout plan (with home workout options)
• Basic nutrition advice to support your goals

🏆 Winner Takes:
• $270 cash back 💵
• x4 FREE PT sessions 💪
• Plus a special spot prize! 🎁

📅 Challenge runs: 3rd November – 15th December
📏 Winner decided by total centimeters lost (measured from right arm, chest, navel, hips, and right leg).
✅ Pre-challenge measurements taken before the 3rd of November.

📍 Based in Trentham, Upper Hutt spots are limited!
Send a message to Flex on Fitness to lock in your spot today!

24/10/2025

🔥 6-Week Challenge Alert! 🔥

Ready to finish the year strong?

Join my end of year 6-week challenge and push yourself to new limits!

💪 What’s Included:
• $270 entry ($45 per week)
• 1 x Personal Training session per week
• Full gym workout plan (with home workout options)
• Basic nutrition advice to support your goals

🏆 Winner Takes:
• $270 cash back 💵
• x4 FREE PT sessions 💪
• Plus a special spot prize! 🎁

📅 Challenge runs: 3rd November – 15th December
📏 Winner decided by total centimeters lost (measured from right arm, chest, navel, hips, and right leg).
✅ Pre-challenge measurements taken before the 3rd of November.

📍 Based in Trentham, Upper Hutt spots are limited!
Send a message to Flex on Fitness to lock in your spot today!

15/07/2025

Ahh yes, when two pieces … turns into almost the whole block 🤪

Wondering what my calorie intake looks like after all that deliciousness? Let’s just say dinner tonight is oxygen, and dessert is a nice deep sleep 💤 🙃

Fresh start tomorrow though 😅

04/07/2025

Hey team!

Just wanted to give a quick update on how things are going with me and business. Clientele is going strong, and that’s all thanks to my awesome clients and the power of word of mouth in our community. With the cost of living at an all-time high, I must be doing something right if my clients are sticking around and even bringing in more people! 🤣

A couple of months ago, I moved into a new location. Not gonna lie, I was a bit nervous the space is smaller than my last setup, and I worried the move might affect my clients. But everything has worked out better than expected!

On a personal note, I’m currently dealing with an injury. I’ve still been training, but I’ve noticed it’s started to become an easy excuse skipping sessions, eating a little more than I should… you know the drill. Getting back on top of that now.

Lastly, just want to say a big thank you whether you’re a client or someone who simply supports the page, I appreciate every single one of you. I wouldn’t be here without you!

27/06/2025

Hey team!
Been a bit quiet on here, but here’s a treat I’ve been smashing lately a high-protein Biscoff cheesecake that actually slaps 💥

Ingredients:
• 150g high-protein Greek yogurt
• 32g vanilla whey
• 12g lite cream cheese
• 3 Biscoff biscuits (2 for base, 1 for topping)
• Optional: 15g Biscoff spread

🥣 How to:
1. Crush 2 Biscoffs in a cup to make the base.
2. In a separate cup, mix 32g whey with a small splash of water (just enough to make it thick and smooth — no grainy texture).
3. Stir the protein mix into 150g yogurt and add 12g cream cheese. Mix until smooth.
4. Pour on top of the biscuit base.
5. Optional: Melt 15g Biscoff spread with a splash of milk until smooth. Pour over the top.
6. Crush the last Biscoff and sprinkle it on.
7. Cover and chill for 3–6 hours.

Macros:
434 cals | 38.9g protein
(Without spread: 384 cals)

14/05/2025

Craving a fizzy drink? Here’s a smart swap!

If you’re like me and love the occasional fizzy hit, always reach for the zero sugar version! For example, this whole bottle of Sprite Zero has just 22 calories, compared to the regular version which packs a massive 925 calories and 223.5g of sugar (that’s over 53 teaspoons!).

Of course, water is always the best choice, especially when it comes to hydration but we’re human, and sometimes a cheeky little fizzy drink hits the spot. Making small swaps like this can help curb cravings without blowing out your calorie or sugar intake.

Progress over perfection! every little choice adds up!

29/04/2025

Hey team,

As the days get colder and darker, staying motivated can be tough. If you’re looking for a little boost, come join our Flex on Fitness 50k of May team!

Sweet Louise 50k of May is an incredible charity supporting New Zealanders living with incurable breast cancer. It’s a great chance to get your steps in and walk with purpose.

Donations are optional , it’s more about moving for a good cause.
Join us here:

Walk 50K this May to help support Kiwis living with incurable breast cancer.

16/04/2025

Hey team,

Easter is coming and let’s be real, who doesn’t want to indulge in a little chocolate goodness?

Before you start stressing about the Easter treats, here’s a fun fact for you:
The chocolate in this photo adds up to approximately 7,700 calories, which is how much you’d need to eat over your normal intake to gain 1kg of body fat.

That’s right, you’d need to eat all of this (yes, every single bunny and bar) on top of your usual daily food just to gain a single kilo of fat.

So don’t panic about enjoying a few chocolates this weekend. A healthy lifestyle isn’t about avoiding treats, it’s about balance, consistency, and enjoying the good stuff in moderation.

Enjoy Easter guilt-free, then get right back to smashing your goals!

Train hard. Eat smart. Live balanced.
Hope everyone enjoys Easter.

08/04/2025

Quick Tip for Your Food Tracking!

Hey team! You’ve probably noticed that a lot of grocery items list their energy in kilojoules (kJ) instead of calories (kcal) — which can make tracking a little tricky.

Here’s a super simple way to convert kJ to calories:
Take the kJ amount and divide it by 4.18.
For example:
This yogurt is 577 kJ ÷ 4.18 = 138 calories per serving.

It’s a handy trick to keep in your back pocket if you’re tracking your intake or aiming for a specific goal!

26/03/2025

Sore knees? Try these exercises!

Heel and Toe Taps

Strengthens the knees and improves balance. Stand on a step, squat slightly, tap one foot forward (heel tap), then squat again and tap it back (toe tap). Repeat.

Single-Leg Extension

Strengthens quads and supports knee health. Sit, extend one leg, hold briefly, then lower it without touching the ground. Add weight for more challenge.

13/03/2025

This has been my favorite breakfast for the past couple of weeks. Super filling, low in calories, and high in protein and it really helps hits that sweet spot:

• 170g vanilla skyr yogurt
• 2 pieces of dark chocolate
• 60g frozen blueberries
• 5g pure honey

A satisfying 18g of protein and just 212 calories!