Lift with Teik

I can guarantee that we have all played into self sabotaging behaviours at times. It’s nothing to be ashamed about.

Recognising these self sabotaging behaviours is the first step towards overcoming them.

How can you over come something you are not even aware of?

This is why having a coach can contribute to a more sustainable and successful fitness journey.

WAYS TO WORK WITH ME:

▫️My 8 week program for women over 45 starts on the 29th Jan. I have 4 spots left. Check out my page for more details.

▫️1:1 coaching spots are available to start 29th Jan or in Feb

DM me at to apply 🙌🏾

I can guarantee that we have all played into self sabotaging behaviours at times. It’s nothing to be ashamed about.

Recognising these self sabotaging behaviours is the first step towards overcoming them.

How can you over come something you are not even aware of?

This is why having a coach can contribute to a more sustainable and successful fitness journey.

WAYS TO WORK WITH ME:

▫️My 8 week program for women over 45 starts on the 29th Jan. I have 4 spots left. Check out my page for more details.

▫️1:1 coaching spots are available to start 29th Jan or in Feb

DM me to apply 🙌🏾

Here's why I started The Fit n Fab 8 week program for women over 45!!

The last 18months ive been working on building an online coaching business. In the most recent months most of my clients have become women over 45 who train at my gym. All these women have so much in common when it comes to their struggles with nutrition and exercise. Not knowing what to eat, starting or have been through menopause, their belly fat is increasing but their muscle is decreasing, feeling low in energy and burnt out.

One thing I have learned from working with women in the health and fitness space for 12 years, is that as a woman it can be extremely challenging to maintain a healthy weight. Our bodies change so much over the course of our lives from getting full time jobs and being less active to becoming mums and then to top it off we go through menopause.

To maintain a healthy weight we all know we have to eat a healthy diet and exercise but this is where it gets super confusing.

There's so much information out there so what do you listen to?

Intermitted fasting? Keto diet? A shake program? Fasted cardio?

No to all the above^^

This is exactly why I created the Fit N Fab 8 week program for women over 45. Because women actually need to nourish their bodies, they need to be lifting weights to stay strong as they age and they need community and support.

I have created a program that brings together face to face group training and online coaching. I have created a space where you will learn how to nourish your body, where you will be shown and coached in person how to lift weights properly so you can build confidence in the gym and build a strong body.

DM me "Fit n Fab" now to apply for this program. 4 spots left 🌈

Please note:
If you can not make the PT sessions and you would like to still to do the program and be apart of the community still DM because we can do an online only option ❤️

I loved reading and replying to the Fit n Fab girls check ins! We are in week 6 and the girls are having so many wins and are thriving!!

The goal of the program for me was to help women
- build confidence in the gym
- learn how to lift weights and follow a program
- learn how to fuel their bodies and increase their energy
- get their zest for life back 🍋

It’s so nice to see these ladies achieving their goals and I’m stoked I get to be apart of this!!

I’ll be running the 2nd round of Fit n Fab on the 29th Jan. I’ve taken the girls suggestions on and will be adding a free one on one nutrition consultation at the start of the round to ensure the girls are off to a great start with their nutrition and I will add some live group zoom sessions for nutrition Q&As.

If you are keen to join The Fit N Fab 8 week program for women over 45, the early bird of 15% ends this Sunday!! There is a pay in full option of $306 or payment plan at $39/week.

To sign up please click the link in below or send me a DM 💥

coaching application form
https://forms.gle/1pefwrfa8m9rERcX9

Because progress isn’t just measured by numbers.

Living life is important.

You can still enjoy time with friends and family. You don’t have to feel guilty for eating food and making memories.

Building a healthy relationship with food and your body is an important part of the journey!

Nutrition is something you will do for the rest of your life. You are going to have events come up for the rest of your life.

So your approach to nutrition needs to be sustainable and needs to allow for some flexibility because you’re not a robot and need social interaction.

It’s ok not to track every single meal and enjoy a night out. You are human.

Consistency and building strong habits will help you get long term results. You can honour your goals and still catch up with the girls. Your daily habits create your long term success 💥

How many times a day do you focus on the things you don’t want?

This way of thinking leads us to forget about the things we already have and really matter!

Our kids do not see us the way we sometimes perceive ourselves. They’re little sponges so the words that come out of your mouth impact how they will grow up perceiving they world and themselves.

I would hate for Seth to think negative things about himself and his body. I want to bring my child up to have self confidence and love himself so I’m very cautious how I speak about myself and others in front of him.

Imagine your kids talking about themselves in the negative way you have spoken about yourself before 😱

Let’s stop the negative self talk and turn the narrative around ♥️

Being healthy and fit isn’t a fad. It’s a lifestyle. Over the decades training and nutrition has become confusing for people with so much conflicting information out there.

With the support from me as your coach, my goal is to help you create a sustainable training routine & create a balanced diet full of all the foods you love so you can level up and be the person they truely want to be.

On the 3rd of October I will be taking on 5 more clients for a 12 week 1:1 coaching program. I have two women already signed up and ready to start with you.

I will meet you where you are at and help you reach your goal one step at a time. Your training programs will be realistic and suit your ability and training age. You wont be put on a restrictive meal plan that you can not sustain but you will learn good nutrition habits that align with your goals and that you can sustain for the rest of your life. Yes that means you don’t have to give up the foods you love!!

Everyone is different. Moves differently, have different responsibilities and different abilities. This is why investing in a coach is going to be way more beneficial to you long term than purchasing the next shake program or generic online program. This is not a quick fix. Its a permanent fix. Which takes time and takes you investing in yourself.

If you are ready to level up, ditch the all or nothing approach and create a lifestyle that you love then comment below with 💪🏾 or click the link in my bio and fill out an enquiry form

#2257

🔥FOODS FOR FAT LOSS 🔥

Being smart with your food choices when in a calorie deficit is important so you can adhere to the plan.

Its also important to allow foods you enjoy so you dont feel like you are missing out.

Eating foods that keep you fuller for longer is the key here.

I hear at least once a week from my clients "im eating so much food. Are you sure this is ok?"

Yes! These foods are lower in calories but take up more room in your stomach so if you tracked your food prior to embarking on a health kick, you'd be very surprised just how many calories you were consuming before this.

High volume, high protein, highly saitiating ❤️

Sometimes you just dont have any option and have to eat take away.

Or perhaps you just really love maccas BUT have body composition goals.

Either way, you can still make good progress and eat maccas too.

Remember when it comes to fat loss, calories are king.

So if you go to maccas be wise about your choices and align your choice with your goal.

You dont actually need a large quarter pounder meal, a dessert and soft drink.

I eat maccas at least once a month. I order 2 happy meals. 1 for Seth and 1 for me.

The majority of my diet is nutrient dense healthy food.

However sometimes I feel like a cheese burger, so I get one!

A small cheeseburger and chips is 530 calories which saves 760 calories compared to a large quarter pounder meal.

Add a McFlurry with the large meal and you're looking at a 1620 calories in one sitting.

My body completely changed through pregnancy and my post party body was something I was not use to.

I was 103kg full term, putting on 33kg. At around 20 weeks, I had my first midwife app. I had already gained 15kg by this point and the nurse said to me "Well you really cant afford to put much more weight on. You really need to stop gaining so much weight" Oh yeah so how should I fu***ng do that. Starve myself the rest of my pregnancy!?

I didn’t have the best pregnancy. I was so exhausted and nausea the first 4 months. I was constantly trying to fill the whole in my stomach with food. I trained when I felt good but by 27 weeks had to stop due to so much p***c pain with every step I took.

I weighed myself at 6 weeks PP and I still weighed 92kg. So how did I go from 92kg PP with red raw chaffe to fitting into size 10 clothes again and loving the f**k out of my body?

Shake diet? F**k no. Id rather be 92kg.

Fasted cardio? There was no way I was waking up before my baby to do unfed cardio. I focussed on being more active and increasing my steps.

1200 calories? I eat that for breakfast sometimes lol. When I started tracking my food PP, I was eating 3000 cals a day. I never went under 2000 calories while tracking my food. I used my fitness pal to track my food. I followed a balanced diet high in protein. I also was not obsessive with this and allowed myself diet breaks when I needed it. I never restricted myself and made sure I enjoyed every celebration.

Flogging myself in the gym everyday? Nope. I lifted weights and still do, 3-4 times a week. But not just going into the gym and winging it. Following a structured plan with safe PP exercises and built on it over time. I focussed on progressive overload and getting stronger over time.

I didnt put pressure on myself to get there fast. I took my time. Was kind to myself and it took me around 18months to get back to feeling really comfortable in my clothes again and had some muscle definition.

If you are sick of yo-yo dieting, you don't have the time to train 6 days a week and you want to reach your goals in a sustainable way, reach out. Send me a DM or click the link in my bio to fill out an enquiry form x

Something I work on with my clients is consistency and letting go of the all or nothing mindset.

Showing up everyday isn't about being 100% perfect each day.

In fact, showing up everyday means giving it just 1% on those days you are struggling so you can keep the momentum up or honouring the fact you are struggling and taking time for self-care which can be a complete rest day.

You don't need to train 7 days a week or have a perfect diet each day in order to make progress.

If you struggle with the all or nothing mindset, invest your money in a coach to teach your life changing skills around training and nutrition, rather than purchase the next fat burner on the market.

My next intake for coaching is the 3rd October. If you struggle to find consistency with your nutrition and training then click the link 🔗 below to fill out my enquiry form :)

https://docs.google.com/forms/d/e/1FAIpQLSfhQWGp8INvAR2KJXf8n0AKO0PBhnxnwxwfZGUrk9zVKz3dRA/viewform?usp=sf_link

Nothing I Love more than helping people!!

Donna lost 9cm around her waist in the first week of doing coaching with me.

She was constantly bloated and dealing with an uncomfortable tummy.

Donna was training her ass off but needed help and guidance to optimise her training and nutrition so she could reach her fat loss goals.

I helped her tweak her diet by giving her nutrition targets to hit and helping her with her food choices.

I wrote her up a personalised 16 week training program which was aimed at building/maintaining lean muscle while getting stronger and fitter for her half marathon.

Donna stuck to everything to the T, with the exception of a few weekends away cause you know you have to live too!!

Her consistency and determination paid off.

Donna now has the tools to keep her new nutrition habits up for life!

If you want to get results like Donna and feel amazing about the body you live in, you can get in contact with me 3 different ways:

🔗 Click the link in my bio to send me an enquiry form
📥 Slide into my DMs for a chat
🍩 Comment on this post with your fav emoji and Ill get in contact with you

You don’t have to give up cadburys entitled to lose body fat.

In fact you can factor in a portion everyday and get amazing results.

Girl you just gotta stop smashing the entire block everyday 🍫

I don’t have self control if it’s in the house so when I want chocolate I’ll by myself a 50g bar. Buying a serving size rather than a family serving size saves 769 calories 🙌🏾

Hands up 👋🏽 if you struggle with cadburys and Give this post a share 😘

Only 2 spots left!

The hardest part is getting started.

That’s why I’m running a 28 day program to help you kickstart your health into gear.

There’s no ridiculous diet or endless amounts of HIIT/Cardio.

I want to teach you how to create a sustainable routine that fits in with your lifestyle so you can stop with the all or nothing approach.

I’ve created workouts for you that are simple to follow with demonstration videos on my app.

If you need some guidance and support to help you get back into a solid routine then comment with “yes please” or flick me a dm ♥️

Are you ready for a change?
Are you sick of feeling like unhealthy and unfit?
Do you want to build strength and confidence?

Most of my clients come to me because they are tired of feeling tired, they have got themselves into a rut and just cant find a way out. �

They know they need to change their habits so they can start living a better more productive life but just feel lost on where and how to start!

If that's you then im here to help! It's time to start investing in yourself and putting yourself first for once.

I know how hard it is being a full time working mum.

The struggle is real so I teach a sustainable approach to health and fitness.

I teach you how to get out of the all or nothing mentality and adapt habits you can sustain for a life time not just a 12 week period.

My kickstart program starts on the 5th of September.

Its a 28 day commitment that is aimed at getting you into a good routine with your health and fitness so you can build good habits that will help you reach your long term goals.

If you are fed up feeling like s**t and want to change, then comment below with your fav emoji and ill send you all the details 💪🏾

Working with women and helping them change their mindset towards nutrition and exercise is one of the highlights of what I do!

To read what Nat has written in her testimony brings tears to my eyes because it's so overwhelming knowing im making a huge change in someone's life ❤️

What Nat Has to say about her experience working with me

What were your greatest frustrations before you started training with me?*
Just not really knowing where to begin and having an all or nothing approach. I would plan to be healthy but the second it didn’t go perfectly to plan I would just give up and go back to old ways.

What are the biggest changes you have made to your health and fitness since working with me?*
Consistency and planning meals… by really understanding what I’m eating and what’s best it all finally makes more sense to me. I felt like I was eating less before but now I’m eating higher volume but less calorie foods still losing weight I feel so much healthier.

What is something you can do now that you weren’t able to do before you started?*
Self motivate. I feel like by having the understanding and the tools I can keep getting myself back on track and making better decisions.

What has been your favourite element your training program/coaching experience?*
Learning about nutrition and equipping myself with the knowledge of how to properly fuel my body without having the guilts for enjoying something that is “naughty”

If someone is debating whether or not to work with me, what would you tell them?*
I would recommend Teik to everyone/anyone - the knowledge, motivation and support you have provided to me has truly been life changing and I cannot thank you enough.

If you want more information about my coaching services then comment with you fav emoji 🥳

It's commonly promoted that quick fix diets are the most effective way to lose weight 🤦🏽‍♀️

BUT! They are not actually effective as they don’t provide a long term solution and can result in even more weight gain.

Example:

Sally is 18, weighs 60kg thinks she's fat, so goes on a no carb diet.

Sally loses 7kg but she cant sustain the diet and before she knows it, her old nutrition habits creep back in and she gains 9kg back.

So Sally goes on another restrictive diet cause she thinks that’s what she needs to do again cause last time she lost 7kg.

This time sallys starting weight is 62kg, she loses 7kg again but she once again can not sustain the diet, goes back to old habits, gains another 9kg. Now she weighs 64kg.

Sally does this her whole 20s and by the time she is 30 she weighs 80kg from the constant yo-yo dieting her whole life.

So yes quick fix diets may work for the short term but if you don’t change your habits and work on having sustainable diet, then your quick fix diet will turn into a life time of yo-yo dieting.

You are better creating a sustainable diet that doesn’t restrict whole food groups and lose "weight" at a slower rate and keep it off!

If you need help and relate to sally, slide into my DMs so we can chat about how I can help you break the cycle of yo-yo dieting and over exercising!!

It's time to stop hibernating!

We are coming to the end of winter and hopefully all the sickness going around is coming to an end too. So now is the perfect time for you to invest in a coach and get yourself on track to achieve your goals this spring!!

I'm offering a 28day program to a limited number of people to kickstart your goals for summer!

This is not a challenge. This is not a quick fix. This program is about changing your habits and building a good routine with your training and nutrition so you are able to reach your long term goals. If you want to make long term changes then you need to create habits that align with your goals.

You will not be expected to go on a crazy diet or train 6 days a week! However you will be required to make changes, like cutting down on your sugar intake, improving your nutrition so you are fuelling your body and creating a new routine with your training and being conscious of moving your body more. I will teach you a sustainable approach to your nutrition and fitness that doesn’t require you to live a boring restrictive life!!

So if you are sick of feeling like s**t, sick of feeling tired and run down all the time and want to get your zest for life back …. Click the link in my bio and send me an enquiry.

This program is limited to 5 people only and last time I released it, I filled the spots in a few hours so don't leave it to tomorrow. Send your enquiry today!

I really look forward to working with you and showing you that improving your health and fitness doesn’t have to be hard ❤️

🚨News alert 🚨
"getting toned" actually means building muscle but its a phrase women prefer to use because they think when they say "building muscle" that it means looking like a man.

Another news alert.... You wont ever grow enough muscle to look like a man. EVER. In fact we are not genetically made up to do so. Also building muscle is NOT easy!! It takes patience and years of consistency. If you're goal is to look like a man then you will need to take steroids to reach that goal and even then you have to put in a s**t load of work.

✨ FACTS ✨
✅ Building muscle gives you sexy curves
✅ Building muscle turns you into a strong bad ass bitch
✅ Building muscle gives you confidence and self discipline
✅ Building muscle increase your metabolic rate. The more muscle you build the more food you can eat!
✅ Building muscle helps reduce Bodyfat
✅ Building muscle helps prevent diseases like osteoporosis by keeping your muscles, bones, ligaments and tendons strong
✅ Building muscle makes everyday tasks easier

Many women don’t know that having muscle is their best defence against gaining body fat and it will radically improve their overall health.

If you want to work with me, I have some spots opening in August for my 12 week programs. Go to the link in my bio to make an enquiry ❤️

This girl! 🥰 Such a huge inspiration!

I started working with back in April. At the beginning of her nutrition coaching journey she was struggling with consistency and was in the restrict/binge cycle. She was unhappy with how her body was looking as the weight had slowly been creeping up for a year.

In the early days of working together, I got Charlotte to focus on building good habits. We set some nutrition targets and put her to work on tracking her food in MFP. We focussed on getting in good quality foods but also allowing some soul foods each day so she didn’t feel like she was missing out.

After 5-6 weeks of building good habits and being consistent with her processes, Charlottes body started to change. In the past 6 weeks her weight has dropped and measurements are down.

-5.7kg
-2cm from her arm
-12cm from her upper waist
-7cm from her lower waist
-2cm from her hips
-4cm from her thigh

The most important thing that has changed over the last 12-13 weeks has been her mindset! You can’t make long lasting changes without changing how you think and without changing your lifestyle.

She is no longer afraid of eating and has built such a healthy relationship with food. She sees food as fuel and has found a really good balance between her goals and being 18! 🥳🍷

I’m so bloody proud of how far she has come. She’s the hardest worker in the weights room and now she fuelling those workouts with amazing food 🥒🌽🥕🍆🍅🥦

Self care is medicine.

How many times have you ticked the self care button this week?

I’m off for a walk in the sun with my dog to enjoy nature and breathe in some fresh air!

It’s crazy how good you feel when you slow down and take the time to look after yourself ♥️

I love what I do! The most rewarding part of my job is helping people build confidence and empowering them to take ownership of their choices.

I teach sustainability. I don't give people quick fixes or shred diets. I don't flog my clients with training. I teach long term strategies and habits you can maintain for life 👌🏾

Tough times never last, but tough people do! You got this! Slay the week no matter what happens 🙌🏾🙌🏾

Freyja and I have been training together for the last 3 years and in that time we have made a beautiful friendship built on sarcasm and lifting weights 😆😆

At first we focussed on building her core strength up and as she became stronger and more confident in the gym, her workouts became focussed on building total body strength.

As a Vet nurse her job is both physically and mentally demanding. Freyja once lifted a baby cow all on her own, I know impressive 😱

I am so proud of her consistency and the strength she has built over the past couple of years and I am excited to see how she progresses over the next 3 years.

If you want to build your strength and confidence just like Freyja, then slide into my DMs for a chat

Protein doesn't just come in the form of steak and chicken breast.

We are lucky we live in 2022 where we have such a variety of ways to get our protein in. With so many packaged protein goods, it makes it easy to hit your protein target even when you're super busy and on the go.

Here's some packaged protein sources you can pick up from the supermarket, and some protein and collagen powders you can purchase from .peak.physique

Prevention is better than a cure!!

A lot of people find winter time a hard time to keep up their training routine. The cold sets in and the snooze button keeps getting hit and next minute 3 months has passed and you've moved your body F #$% all the entire winter!

It gets to spring and you feel pudgy, unfit and tired all the time! So you decide to go on a "diet", start training again, to change what you could have prevented if you had stuck to a good routine during this time.

Thats where I've come in to help! I want to help you create a sustainable training routine and help you optimise your diet so you can reach your health and fitness goals this winter!!

If this resonated with you then comment below with your fav emoji and ill send you more information 🦾

Don't hibernate this winter!

Embarking on a health and fitness journey is SO overwhelming….

WTF is a macro!?
How TF do I do a hip thrust!?
How TF am I meant to sustain the gym 6 days a week with kids and a job!? (let me tell you now, you don’t have to!)

Start small! You don’t have to change everything over night! Making small changes each week is a much more sustainable approach than trying to go all in! And you don’t have to be all in to see and feel the health benefits.

These are my 4 tips to help you get started:

1. Set small achievable goals
Your long term goal can seem so overwhelming to achieve so set small realistic goals that help you achieve the long term goal. You may want to run for 5km without stopping so set your first goal at 500m. Once you hit the small goals then set the bar higher.

2. Make small weekly changes with your nutrition
When you have been eating a certain way for an extended period of time, its going to be hard making changes. Start with making 1 change each week. Week 1 focus on reducing your alcohol. Week 2 focus on increasing your fruit and veg. Week 3 start meal prepping for work. Week 4 put your focus into counting calories. And so on.

3. Focus on getting your steps up over getting to the gym 5-6 days a week
Don’t under estimate the power of moving your body outside of the gym. If you currently average 2500 steps a day, start with setting yourself a goal to get in 4000 a day and then build on it from there. It may be unrealistic for you to do 10000 a day given your lifestyle with kids and full time work so focus on doing more than you are currently doing. Do what is realistic for you!

4. Work on your mindset
Meditation and journaling are going to be good steps to help you work on your mindset but I find a lot of people give up on these tools too quickly whereas filling your brain with positive audio, like podcasts, in the car, on a walk, on the train etc is an achievable goal that you can do anywhere.