Feast & Flex

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Tamworth, NSW
Feast & Flex

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Certified nutrition coach specialising in sports nutrition, health & wellness & personal training!

28/10/2026

I’m either going to give a reality check or p**s you off!

‘I go to the gym, I get my steps in & I eat ‘healthy’ so why don’t I look like that?!’

If I ask you what you’re having for breakfast in 2 days time, what training sessions you have locked in this week, how much protein you need each day & how much protein is in your lunch, do you have the answer?

If I ask you what you’re having for dinner, what are some of your go to quick & easy meals you know hit your targets, what staple ingredients you always have on hand are & what your max weight is for a particular exercise, can you answer me?

If I ask you what balance looks like to you & if you plan your day around meals out or events when they occur & how frequent are they, would your response align with your goals?

If you don’t know or you’re unsure, I bet you decide on the spot. You make a decision based on how you’re feeling on a particular day or based on what you feel like at the time.

That person you’re comparing yourself to, they know. They have the answers. They know what’s what & know it days in advance. They spent time learning & implementing. They created the habits.

Everyone has different goals.

Everyone is at different stage of their life.

Not everyone has an excuse.

Not everything goes to plan even if all of the above is decided however regardless of your goal, big or small, sacrifices need to be made to reach it & a plan must be in place.

ADJUSTING a plan is very different to not having one at all.

Going to the gym isn’t enough. You can’t out train your diet -good, (or perceived as) or bad).

Winging it won’t work.

Nutrition is paramount.

Everyone wants to look like someone else, not everyone is willing to do the work to get there.

What’s your goal? Do you need accountability? Do you need help? Do you want to be better than yesterday?

DM me if you need help to reach your goals or at the very least, help to be put on the right path to achieve them in a reasonable time frame for you.

28/10/2026

Balance. Everyone talks about balance BUT without education, it does not work!

If you’re in a position where you’re ’stuck’ you’ve been living a ‘balanced’ life for far too long & your ‘balance’ is not ‘balance’. If it was, you wouldn’t be here right?

If you’re overweight & yo-yo ing because your weekends are undoing your weekdays, you’re not balancing anything - except the scale…for now. If maintaining is your goal, no problem.

If you’re happy where you are, no issue.

If you’ve lost weight & it’s now stalled, ask yourself, what am I doing now that I didn’t do at the start? Have I decreased my training because I thought I didn’t need to move as much anymore? Did I stop tracking weekends? Did I add in a chocolate bar everyday but still consume all my other meals? Did you stop drinking water, stop focusing on sleep, stop trying to lift more?

Your numbers are based on your age, height, gender, weight & movement. As that changes, your needs changes. If your goal changes, your needs change.

Balance is not a reward!

Balance is not a reward!

Balance is not a cheat meal. If you have some balance, you don’t need to cheat. Who are you cheating on? Yourself? You aren’t on a diet, you’re learning how to eat better & changing your lifestyle to create a healthier one because you’ve lived a ‘balanced’ life for far too long.

When you get to where you want to be, you do have more food freedom but you still need to learn how to balance that freedom or you won’t stay there.

My clients meal plans or own tracking includes balance. They don’t have a plan only filled with whole foods. They have some processed food, they have some fun food, have big meals, have an allowance for the coffee they enjoy. They may have a meal out once a month that they enjoy, they are more mindful with their choices. They have the REQUIRED AMOUNT OF BALANCE for THEM at the stage they’re at.

Holidays! Dies the whole trip count as ‘balance’. If you want to talk about 80/20, work out what your 20% is in total, you don’t get it everyday if done days are 100%.

BALANCE IS NOT A REWARD.

26/10/2026

Are you still in the same position you started 2026 or are you even further behind?

Research actually shows that the majority of people maintain their weight for most of the year.
No major gains or losses, weight remains fairly stable…November hits & everything changes.

Most people don’t gain weight steadily all year. Weight gain occurs during the exact 8-12 weeks we’re about to hit!

For a lot of people, weight gain comes down to 2-3 chaotic months where routines go out the window & ‘it’s Christmas’ becomes the excuse.

It might not feel like a big deal at first but it compounds FAST! Next minute, you blink & it’s February…

Your clothes don’t fit. You hate every photo. You’re frustrated at yourself & you’re starting the year already behind.

Ask yourself, even if you lost some weight at some point this year, where do you sit now compared to where you sat in January?

Waiting until January makes zero sense because the weight creeping on now, you’ll be trying to lose come February.

You can still enjoy yourself & ‘maintain’ or lessen the gain this festive season if you start NOW!
….You could also have a plan to get straight back to it come 2027 with a coach to support & help you stay accountable!

Get the support NOW…or at least LINE IT UP!

You have 8 full weeks left before Christmas week.

Lock in your spot today to avoid gaining & needing to lose those same few kilos over & over. You have time to lose a few, maintain or have a little buffer to avoid ending the year behind where you are now!

I only have a few spaces left this year!

For a full list of my services, check out my website www.feastandflex.com.au & send me an enquiry via my contact page.

21/10/2026

The truth can be a hard pill to swallow…

My clients make progress & achieve their goals because we (& by we, I mean both my client & myself) know what’s going in & out, even if they don’t stick to their plan or their targets.

There’s no guessing. There’s the facts & there’s data.

There’s education at a level suitable for the client & a lot of education comes from mistakes made in the past & also along the way.

There’s accountability & communication.

There’s commitment!

There’s weeks with amazing progress & there’s weeks that are harder than others.

There’s holidays, illness & life however if they’re here, there’s no giving up!

I have many options available. I’m sure you’ve seen some of the amazing meals my clients are making! This doesn’t mean they’re right for you just as your favourite influencers WIEIAD is not for you either. Meals are customised to the person & their goals.

If your ‘calorie deficit’ isn’t working for you, it’s time to understand why…

DM me your email for further info.

16/10/2026

May ➡️ Oct

Not a long time when you consider Robyn Storch is 73!

10 kg ⬇️

It’s never too late to work on yourself & your health for both you & your family.

It’s hard at the best of times however with years & years of poor habits, technology & a body that is tired it’s even harder. Robyn, I hope you know just how amazing you are for not only starting but also for keeping at it!

Seeing you progress physically every week goes to show just how important your nutrition is. It’s giving you fuel & strength! Helping you understand food choices more & how they impact your body & health has been a lesson for me too. I’ve adapted my methods so you can implement healthier habits easier.

Robyn can now move well enough to make the bed, put her shoes on & hang out the washing, such simple tasks most take for granted.

Robyn lifts weights within her range & they are slowly increasing & is also walking a number of kms multiple times per week. Robyn is not giving up!

On top of this, Robyn has made some friends to exercise with who also have common goals & she is very active in my private Amanda Monaghan |Nutritionist|Coach|Trainer community. Having a social life is very important at her age, especially with people who motivate & encourage her!

I’m so happy you’re loving your meals & taking everything on board. I can’t wait to see where you are in another 6 months! 💪🏼

12/10/2026

‘I don’t eat much’

‘I eat well’

‘I eat clean’

‘I eat a high protein diet’

‘I only eat healthy food’

‘I fast until lunch time’

‘I don’t eat fruit’

‘I don’t eat carbs’

‘I only eat sweet potato not white potato’

‘I drink shakes’

‘I am not hungry until the afternoon’

‘I train twice a day, 7 days a week’

‘I only do cardio’

‘I’ve tried everything!’

…you get the jist

MY question is, why are you here then & let’s have a look at what a day looks like for you’

I can assure you, if any of the above are your methods (or excuses) & they’re not working, something needs to change & you’ve come to the right place.

You are not alone, you just don’t know how.

You haven’t tried everything.

You are quitting before it works or it’s the wrong method for you.

Your metabolism isn’t broken, your consistency is…

DM me for more info & my next available start date.

12/10/2026

Before my clients start, I ask a lot of questions, one being, ‘do you snack more often than you eat full sized main meals?’

I cannot tell you how many say yes but it is the majority.

Some clients even tell me they need more snacks & want small meals to fit more snacks in because otherwise they won’t be able to stay on track.

If this sounds like you, we need to talk.

You are snacking because your main meals & meal timing is not fuelling you for your day.

You are snacking because your main meals don’t contain enough fibre, protein, healthy fats & carbs to keep you feeling fuller for longer.

My clients get snacks. Some get more than others. Some skip a day. They ALL get big main meals & struggle to fit the full meal in at the start.

My clients aren’t hungry. Some experience hunger at times if they are in a calorie deficit. This is normal. You need to listen to your body & understand hunger cues. For too long they have been overeating & not hungry. What isn’t normal is feeling hungry all the time & if this is the case, there’s an issue with the food choices or calculations.

My meal plans are customised. I build plans to my clients likes, dislikes, needs & goals. I can adjust them as their bodies change.

If you skip breakfast, binge at night, graze all day, live on caffeine & feel like you’re stuck, DM me. Honestly, it’s not a hard fix, you just need to know how.

25/09/2026

Let that sink in…

You NEED to train for strength, for longevity & for fat loss.

You NEED to learn HOW TO EAT & TRAIN for weight loss, fat loss, body recomposition & for long term sustainability.

DM me for meal plans, one on one coaching, programming & for a one off consult. If nothing is changing, something needs to change & it doesn’t mean you necessarily need to do more, you may just need to do it better.

18/09/2026

New program!

I’ve been trying to work on this for a while now & during a recent long haul flight, I found the time to finish it!

The program is designed to help you improve your run distance, pace & cardiovascular health & endurance.

The program is designed to be completed 3 days per week with a rest day in between, & a 4th day consisting of a recovery walk option & time trials from week 4.

The program also has a simple home lower body workout to complete from weeks 5-8 (optional, however recommended if you don’t do any strength training).

WHAT DO YOU GET!

-8 week run program broken down into 8 blocks.
-Optional basic (home) lower body strengthening program!
-chart to record progress

WHY LEARN HOW TO RUN?!
Running is one of the best options by far when it comes to fitness & health! If you have no equipment, limited time, only a pair of shoes & your body, you can still run!

You can run almost anytime, anywhere!

Building your level of run fitness will help not only improve your cardiovascular health & health in general, it will also open up more opportunities to get involved in the community (park run). It will build your confidence, assist with fat loss or maintaining your body composition, & help you perform better across any workout you choose to complete!

Commit to the 8 weeks & track your improvement!

You won’t improve if you don’t keep up with the program or, it’ll take longer than 8 weeks!

From weeks 5-8, if you can combine a simple gym program (this can even be done from home) it will be very beneficial. Adding in some lower body exercises will help strengthen your legs & glutes giving you more speed & power!

PRICE -once off upfront payment of $49 Inc GST! That’s only $6.13/wk. I’m sure your coffee costs you more each day!

Are you in?!

Please respond or DM me your email. You will have your program sent straight to your inbox after your payment is received.

13/09/2026

DANIEL!

F45 male winner….again!

What an achievement!

When you first start focusing on your nutrition, fitness & strength, changes occurs & coming from a base of nothing should produce results faster than at any other time.

Daniel has been working with me for 11 months on & off. He made the biggest changes over the first 3 months, had a little break, time at maintenance & commenced working with me again to tidy up, push for fat loss & really see what he has built.

The before & after pics show what Daniel achieved over the past 6 wks & also the change over 11 months. New man!!

11months- 12.1 kg drop in total including his time at maintenance whilst focusing on his strength & fitness.

Last 6 weeks-
PB’s!
Focusing on reduction in cardio & replacing this with rest.
7.9 kg weight loss
2.9 kg fat loss
2.5 % fat loss
Reduction in visceral fat
Lean body mass was 85.85% now 88.24%
Skeletal mass was 48.0% now 49.47 %

Check out those pics, they tell the story! 💪🏼

This is HARD! You did everything I asked of you, adapted when changes were made & your body composition is that of an athlete!
You have turned your life around & not only that, your training is not a chore, it’s your normal now & you actually love it!

You should be so proud!

Address

Tamworth, NSW
2340

Telephone

+61468866568

Website

http://www.feastandflex.com.au/

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