top of page

STRENGTH - ENERGY - transformation
Helping busy women LOSE FAT, BUILD STRENGTH & grow in CONFIDENCE - with sustainable ONLINE Coaching.

💉💊GLP-1 medications like Ozempic, Wegovy and Mounjaro can absolutely support weight loss — but the part most people don’t talk about is what happens when you stop them.

Appetite eventually returns.
Hunger cues get louder.
Old eating patterns feel easier to fall back into.

Not because you’ve failed — but because your biology changes once the medication is gone.

A 2025 meta-analysis found that combining GLP-1 therapy with behavioural or lifestyle interventions (exercise, nutrition, support) led to less weight regain than GLP-1 alone.

This is why habit-building, meal structure, strength training, and lifestyle coaching matter during treatment, not after.
When you use the window of reduced appetite to build skills, you’re protecting your long-term results — not just losing weight short-term.

Inside UNLMTD Coaching, I help women:
✔ Build muscle to support metabolism
✔ Eat enough protein + fibre for appetite control
✔ Follow a simple structure that still works off-medication
✔ Navigate mindset, cravings, and lifestyle shifts
✔ Learn HOW to maintain results with confidence
✔️ Learn how to adjust to healthy Goals after fat loss

You do not need to navigate this alone — especially if you’re on GLP-1s or transitioning off them. I feel most people prescribed a GLP-1 do not get the support they need.

If you want personalised support to feel strong, empowered, and in control of your habits again…
DM “GLP1” and I’ll send you more info.

@thatfitnurse_tracey

💉💊GLP-1 medications like Ozempic, Wegovy and Mounjaro can absolutely support weight loss — but the part most people don’t talk about is what happens when you stop them.

Appetite eventually returns.
Hunger cues get louder.
Old eating patterns feel easier to fall back into.

Not because you’ve failed — but because your biology changes once the medication is gone.

A 2025 meta-analysis found that combining GLP-1 therapy with behavioural or lifestyle interventions (exercise, nutrition, support) led to less weight regain than GLP-1 alone.

This is why habit-building, meal structure, strength training, and lifestyle coaching matter during treatment, not after.
When you use the window of reduced appetite to build skills, you’re protecting your long-term results — not just losing weight short-term.

Inside UNLMTD Coaching, I help women:
✔ Build muscle to support metabolism
✔ Eat enough protein + fibre for appetite control
✔ Follow a simple structure that still works off-medication
✔ Navigate mindset, cravings, and lifestyle shifts
✔ Learn HOW to maintain results with confidence
✔️ Learn how to adjust to healthy Goals after fat loss

You do not need to navigate this alone — especially if you’re on GLP-1s or transitioning off them. I feel most people prescribed a GLP-1 do not get the support they need.

If you want personalised support to feel strong, empowered, and in control of your habits again…
DM “GLP1” and I’ll send you more info.

@thatfitnurse_tracey

🔥Girls this is your chance to:

1) get beautiful content photos
2) make memories and accomplish something that might be out of your comfort zone
3) achieve 12 weeks of being coached by a Pro Champion figure competitor and get the inside scoop on how to train, eat and work towards a goal
4) celebrate with like minded women on a day toast to acknowledge your health, strength and fitness

‼️There are 4 spots remaining:
🫶🏻Suits you and your gym bestie, or like many come on your own and meet others on the day!
💕Must be 18yrs and over, women only (sorry guys, next one!)

🏖️Photoshoot at exclusive Cairns location with accomplished female photographer
📸Package includes 15 edited images
💋Hair and Makeup by some the our best Cairns artists
👙Styling and posing mentored by yours truly (with over 20 photoshoots experience)

Photoshoot package + 12 Weeks coaching (starts January 5th) Dicsovery call must be booked by December 20).
DM ‘SHOOT’ to get details 📲

#unlmtdcoachingonline #photoshootgoal #fitnessmotivation #thatfitnursetracey #womeninspiringwomen

🔥Girls this is your chance to:

1) get beautiful content photos
2) make memories and accomplish something that might be out of your comfort zone
3) achieve 12 weeks of being coached by a Pro Champion figure competitor and get the inside scoop on how to train, eat and work towards a goal
4) celebrate with like minded women on a day toast to acknowledge your health, strength and fitness

‼️There are 4 spots remaining:
🫶🏻Suits you and your gym bestie, or like many come on your own and meet others on the day!
💕Must be 18yrs and over, women only (sorry guys, next one!)

🏖️Photoshoot at exclusive Cairns location with accomplished female photographer
📸Package includes 15 edited images
💋Hair and Makeup by some the our best Cairns artists
👙Styling and posing mentored by yours truly (with over 20 photoshoots experience)

Photoshoot package + 12 Weeks coaching (starts January 5th) Dicsovery call must be booked by December 20).
DM ‘SHOOT’ to get details 📲

#unlmtdcoachingonline #photoshootgoal #fitnessmotivation #thatfitnursetracey #womeninspiringwomen

👊The path we choose shapes the results we keep.

Christmas is a day to celebrate, and the festive season is meant to be enjoyed—absolutely.
But it doesn’t mean you need to pause your health, skip movement, or “start again in January.”

Build momentum now.
Bank some workouts.
Walk more.
Help your digestion with a bit of extra movement.
And keep it fun—I spent Christmas and Boxing Day swimming or playing cricket all day.

Choose the path that supports you, not the one that sets you back. 💪🏊‍♀️🏏

#unlmtdcoachingonline #festivefit #abs #fitnessmotivation

👊The path we choose shapes the results we keep.

Christmas is a day to celebrate, and the festive season is meant to be enjoyed—absolutely.
But it doesn’t mean you need to pause your health, skip movement, or “start again in January.”

Build momentum now.
Bank some workouts.
Walk more.
Help your digestion with a bit of extra movement.
And keep it fun—I spent Christmas and Boxing Day swimming or playing cricket all day.

Choose the path that supports you, not the one that sets you back. 💪🏊‍♀️🏏

#unlmtdcoachingonline #festivefit #abs #fitnessmotivation

🤔What is coaching, really?
It’s not someone telling you what to do.
It’s not a strict meal plan.
And it’s not a “just push harder” approach.

Coaching is a partnership. 🤝
It’s guidance — helping you find your own answers through education, strategy, and support.

✅Yes, nutrition and training are vital pieces.
🛟But true change also happens in the lifestyle behaviours in between:
• Your sleep routine
• How you manage stress
• The boundaries you set as a parent, partner, boss, employee, or friend
• The habits that make your day feel easier, not harder

When these pieces work together, everything shifts — your energy, your confidence, your results. 💪😎🧠🔥

Coaching is the bridge between where you are and who you’re becoming. @unlmtdcoaching @thatfitnurse_tracey

🤔What is coaching, really?
It’s not someone telling you what to do.
It’s not a strict meal plan.
And it’s not a “just push harder” approach.

Coaching is a partnership. 🤝
It’s guidance — helping you find your own answers through education, strategy, and support.

✅Yes, nutrition and training are vital pieces.
🛟But true change also happens in the lifestyle behaviours in between:
• Your sleep routine
• How you manage stress
• The boundaries you set as a parent, partner, boss, employee, or friend
• The habits that make your day feel easier, not harder

When these pieces work together, everything shifts — your energy, your confidence, your results. 💪😎🧠🔥

Coaching is the bridge between where you are and who you’re becoming. @unlmtdcoaching @thatfitnurse_tracey

You can eat chocolate every day.

It’s about portion size. 🍫

I prefer good quality dark chocolate so there is antioxidants, higher fat then carbs and the slightly bitter taste is more satisfying then milk chocolate that hits the sweet spot and makes you want more.

You can eat chocolate every day.

It’s about portion size. 🍫

I prefer good quality dark chocolate so there is antioxidants, higher fat then carbs and the slightly bitter taste is more satisfying then milk chocolate that hits the sweet spot and makes you want more.

🌟WIN the ultimate summer glow-up 🌟
- A 12-Week UNLMTD Coaching subscription + an Elite Supps prize pack! Total prize value $1500*

How to enter:
🌴 Follow both @unlmtdcoaching & @elitesuppscairns
💙 Like this post
🏖️ Tag your beach-body bestie below ⬇️

*non-transferable prize, must be redeemed to start coaching by January 5 2026. Coaching in based online with custom training, nutrition guidance and regular lifestyle mentoring.

yes, this can be used in conjunction with the @unlmtdcoaching Photoshoot goal March 28 👙

#unlmtdcoachingonline #yourchancetowin #photoshootgoal #onlinecoach #fitnessmotivation #supps #protein #thatfitnursetracey #bootybuilding🍑

🌟WIN the ultimate summer glow-up 🌟
- A 12-Week UNLMTD Coaching subscription + an Elite Supps prize pack! Total prize value $1500*

How to enter:
🌴 Follow both @unlmtdcoaching & @elitesuppscairns
💙 Like this post
🏖️ Tag your beach-body bestie below ⬇️

*non-transferable prize, must be redeemed to start coaching by January 5 2026. Coaching in based online with custom training, nutrition guidance and regular lifestyle mentoring.

yes, this can be used in conjunction with the @unlmtdcoaching Photoshoot goal March 28 👙

#unlmtdcoachingonline #yourchancetowin #photoshootgoal #onlinecoach #fitnessmotivation #supps #protein #thatfitnursetracey #bootybuilding🍑

READ this lady ➡️Why Women Benefit MASSIVELY From Building Muscle:

1. 🔥 A Faster, Healthier Metabolism
More muscle = more energy burned at rest.

Women naturally have lower baseline muscle mass, so adding muscle improves metabolic health, fat loss, and long-term body composition.

2. 💪 Strength That Shows Up in Real Life

Carrying kids, groceries, lifting at work, staying active — muscle gives women the functional strength to move with ease and confidence.

3. 🧠 Better Mood, Confidence & Mental Health

Resistance training increases serotonin, dopamine, and self-efficacy.
Muscle makes you feel capable, strong, grounded, and more confident in your body.

4. 🩺 Hormone Support (Especially 30s–50s)

Strength training helps stabilise blood sugar, improve insulin sensitivity, reduce inflammation, and support hormonal balance — crucial during peri-menopause and beyond.

5. 🦴 Stronger Bones & Injury Prevention

Women are at higher risk of osteoporosis.
Lifting weights builds bone density, improves joint support, and reduces injuries long-term.

6. ⚡ Better Shape & Definition (Not Bulk)

Building muscle gives the body its curves, shape, perkiness, and tightness. 👙
Muscle = “toned.”
Without it, you can diet and still feel soft, flat, or weak.

7. ⏳ Anti-Aging From the Inside Out

Muscle preserves mobility, independence, balance, and longevity.
Women with more muscle live longer and stay healthier.

Don’t be afraid of lifting, be afraid of what happens if you don’t. 🥴

@unlmtdcoaching

READ this lady ➡️Why Women Benefit MASSIVELY From Building Muscle:

1. 🔥 A Faster, Healthier Metabolism
More muscle = more energy burned at rest.

Women naturally have lower baseline muscle mass, so adding muscle improves metabolic health, fat loss, and long-term body composition.

2. 💪 Strength That Shows Up in Real Life

Carrying kids, groceries, lifting at work, staying active — muscle gives women the functional strength to move with ease and confidence.

3. 🧠 Better Mood, Confidence & Mental Health

Resistance training increases serotonin, dopamine, and self-efficacy.
Muscle makes you feel capable, strong, grounded, and more confident in your body.

4. 🩺 Hormone Support (Especially 30s–50s)

Strength training helps stabilise blood sugar, improve insulin sensitivity, reduce inflammation, and support hormonal balance — crucial during peri-menopause and beyond.

5. 🦴 Stronger Bones & Injury Prevention

Women are at higher risk of osteoporosis.
Lifting weights builds bone density, improves joint support, and reduces injuries long-term.

6. ⚡ Better Shape & Definition (Not Bulk)

Building muscle gives the body its curves, shape, perkiness, and tightness. 👙
Muscle = “toned.”
Without it, you can diet and still feel soft, flat, or weak.

7. ⏳ Anti-Aging From the Inside Out

Muscle preserves mobility, independence, balance, and longevity.
Women with more muscle live longer and stay healthier.

Don’t be afraid of lifting, be afraid of what happens if you don’t. 🥴

@unlmtdcoaching

The count down is on for the UNLMTD PHOTOSHOOT 2026.

The date is set March 28, a beautiful venue locked in exclusively for our team.

Will you be apart of it? 🔥📸🏋️‍♀️👙

DM SHOOT for details, places are limited.

Coaching and support by @unlmtdcoaching

@elitesuppscairns use code ‘UNLMTD’ for discount on supps

#unlmtdcoachingonline #photoshootgoal #facetourfear #empower #thatfitnursetracey #fitnesslife

The count down is on for the UNLMTD PHOTOSHOOT 2026.

The date is set March 28, a beautiful venue locked in exclusively for our team.

Will you be apart of it? 🔥📸🏋️‍♀️👙

DM SHOOT for details, places are limited.

Coaching and support by @unlmtdcoaching

@elitesuppscairns use code ‘UNLMTD’ for discount on supps

#unlmtdcoachingonline #photoshootgoal #facetourfear #empower #thatfitnursetracey #fitnesslife

As a bodybuilder, this might sound controversial…
I was once told to only train the muscles that created the “right look” for my category.

But what I wish I learned earlier is this:
Ignoring your body’s weaknesses will always catch up with you.

My background as a runner, dancer, swimmer, netballer and all-round athlete meant I questioned the limits of the traditional “bro split” — the approach that often forgets mobility, flexibility and (for me) years of neglected core work.

I’ve been playing catch-up for the last couple of years.
And I’m sharing this so you don’t have to.

Every client I coach follows a program built specifically for their body — their imbalances, their goals, and their longevity.

My hope is that you train for life.
Strength training as your foundation… with room for hikes, yoga classes, cardio, or your favourite sport.

Movement should feel good — and it does, when it becomes part of who you are.

DM ‘READY’ to join me as a coaching client @unlmtdcoaching 💙🏋️‍♀️

#lessonsofanathlete #bodybuilder #trainsmart #holistic #unlmtdcoaching #thatfitnurse

As a bodybuilder, this might sound controversial…
I was once told to only train the muscles that created the “right look” for my category.

But what I wish I learned earlier is this:
Ignoring your body’s weaknesses will always catch up with you.

My background as a runner, dancer, swimmer, netballer and all-round athlete meant I questioned the limits of the traditional “bro split” — the approach that often forgets mobility, flexibility and (for me) years of neglected core work.

I’ve been playing catch-up for the last couple of years.
And I’m sharing this so you don’t have to.

Every client I coach follows a program built specifically for their body — their imbalances, their goals, and their longevity.

My hope is that you train for life.
Strength training as your foundation… with room for hikes, yoga classes, cardio, or your favourite sport.

Movement should feel good — and it does, when it becomes part of who you are.

DM ‘READY’ to join me as a coaching client @unlmtdcoaching 💙🏋️‍♀️

#lessonsofanathlete #bodybuilder #trainsmart #holistic #unlmtdcoaching #thatfitnurse

🔥2026 PHOTOSHOOT GOAL 🔥

DM ‘Shoot’ for details. 📸👙

#transformation #goal #bikinibody #fitmumma #confidence #faceyourfear #selflove #stepintoyourpower

🔥2026 PHOTOSHOOT GOAL 🔥

DM ‘Shoot’ for details. 📸👙

#transformation #goal #bikinibody #fitmumma #confidence #faceyourfear #selflove #stepintoyourpower

🎥 Empower Call Moments 💬
One of my favourite parts of coaching — connecting with clients on their Empower Calls. 💫

These sessions are more than just progress check-ins… they’re about:
✨ Reviewing wins and challenges
✨ Setting goals with clarity
✨ Building confidence and momentum

This is why I love what I do — it’s a privilege to be part of someone’s growth.
Health isn’t just about the physical. It’s preventive medicine that starts with support, empathy and human connection. 💚

Ready to become UNLMTD? DM to book your call. 📞

#UNLMTDCoaching #EmpowerCall #OnlineCoaching #EverydayAthlete #HealthIsMedicine

🎥 Empower Call Moments 💬
One of my favourite parts of coaching — connecting with clients on their Empower Calls. 💫

These sessions are more than just progress check-ins… they’re about:
✨ Reviewing wins and challenges
✨ Setting goals with clarity
✨ Building confidence and momentum

This is why I love what I do — it’s a privilege to be part of someone’s growth.
Health isn’t just about the physical. It’s preventive medicine that starts with support, empathy and human connection. 💚

Ready to become UNLMTD? DM to book your call. 📞

#UNLMTDCoaching #EmpowerCall #OnlineCoaching #EverydayAthlete #HealthIsMedicine

This clients transformation is so much more than a steady 2 years of fat loss, and strength gains.

I’m one of her biggest fans. And if anyone dare say she isn’t an athlete they can come and sit down with me and have a conversation:
- she has been 💯 dedicated to weights and gaining an understanding about progression and phased training
- has managed niggles and weaknesses to work on gaining strength while recovering from injury in a smart approach to training
- while she is under immense pressure in all areas of life, as found how to find moments of stress reduction in her day
- gained nutritional knowledge and understanding of the importance of meal prep and adhering to a plan with a goal in mind
- knows the importance water and trying to improve sleep
BUT the biggest flex has been, she was an absolute beginner when she started with me. No history of significant sport or regular exercise but keen to get stronger, have muscle definition and feel better about herself. Can say it’s a work in progress as always, but goals have been achieved ✅🫶🏻🙌💪

Check out one of her dead hangs- proving grip strength can improve over time and is a great sign of strength especially considering longevity 💪👊

This clients transformation is so much more than a steady 2 years of fat loss, and strength gains.

I’m one of her biggest fans. And if anyone dare say she isn’t an athlete they can come and sit down with me and have a conversation:
- she has been 💯 dedicated to weights and gaining an understanding about progression and phased training
- has managed niggles and weaknesses to work on gaining strength while recovering from injury in a smart approach to training
- while she is under immense pressure in all areas of life, as found how to find moments of stress reduction in her day
- gained nutritional knowledge and understanding of the importance of meal prep and adhering to a plan with a goal in mind
- knows the importance water and trying to improve sleep
BUT the biggest flex has been, she was an absolute beginner when she started with me. No history of significant sport or regular exercise but keen to get stronger, have muscle definition and feel better about herself. Can say it’s a work in progress as always, but goals have been achieved ✅🫶🏻🙌💪

Check out one of her dead hangs- proving grip strength can improve over time and is a great sign of strength especially considering longevity 💪👊

Regular CLIENT CHICK-INS are not just about confronting the scales or camera, although this is useful data too.

To ensure longevity, and healthy lifestyle habits that last beyond a 12 wk challenge, I help clients maintain a healthy mindset around physical transformation while also celebrating stress reduction, good mood, and libido amongst other lifestyle factors.

Sometimes asking a question, is much more valuable to the person being asked, then simply telling them ‘an answer’.

Clients need to know and understand the answer that works for them. Usually they already know, but need some support and guidance, while staying accountable.

@unlmtdcoaching @thatfitnurse_tracey

Regular CLIENT CHICK-INS are not just about confronting the scales or camera, although this is useful data too.

To ensure longevity, and healthy lifestyle habits that last beyond a 12 wk challenge, I help clients maintain a healthy mindset around physical transformation while also celebrating stress reduction, good mood, and libido amongst other lifestyle factors.

Sometimes asking a question, is much more valuable to the person being asked, then simply telling them ‘an answer’.

Clients need to know and understand the answer that works for them. Usually they already know, but need some support and guidance, while staying accountable.

@unlmtdcoaching @thatfitnurse_tracey

Why track food? 🍴📲

Many clients are surprised to learn just how much we underestimate our intake.

📊 In one study, participants who didn’t track but simply recalled their meals had a 30% discrepancy compared to what they actually ate.

Food tracking isn’t about obsession — it’s about building nutritional literacy:
✅ Understanding what’s really in a calorie
✅ Recognising hidden extras like sauces, oils and butter
✅ Learning portion sizes and energy balance

For the right client, tracking can:
🎯 Improve accuracy in fat loss
💪 Ensure enough fuel for muscle gain and performance
⚖️ Support sustainable maintenance strategies

That said, tracking isn’t always suitable. It depends on your goals, readiness, and how comfortable you are with using technology. Sometimes non-tracking methods or mindful eating strategies are more appropriate.

For the best results, consult an Accredited Sports Nutritionist or Registered Dietitian who can guide you toward the right approach for your lifestyle.

💡 Remember: whether you track or not, awareness is the foundation of progress.

@sportsnutritionassociation
@elitesuppscairns
@traceydefferrard_figurepro

#UNLMTDCoaching #NutritionEducation #FoodTracking #EverydayAthlete
#sportsnutritionist #onlinecoach #holisticapproach

Why track food? 🍴📲

Many clients are surprised to learn just how much we underestimate our intake.

📊 In one study, participants who didn’t track but simply recalled their meals had a 30% discrepancy compared to what they actually ate.

Food tracking isn’t about obsession — it’s about building nutritional literacy:
✅ Understanding what’s really in a calorie
✅ Recognising hidden extras like sauces, oils and butter
✅ Learning portion sizes and energy balance

For the right client, tracking can:
🎯 Improve accuracy in fat loss
💪 Ensure enough fuel for muscle gain and performance
⚖️ Support sustainable maintenance strategies

That said, tracking isn’t always suitable. It depends on your goals, readiness, and how comfortable you are with using technology. Sometimes non-tracking methods or mindful eating strategies are more appropriate.

For the best results, consult an Accredited Sports Nutritionist or Registered Dietitian who can guide you toward the right approach for your lifestyle.

💡 Remember: whether you track or not, awareness is the foundation of progress.

@sportsnutritionassociation
@elitesuppscairns
@traceydefferrard_figurepro

#UNLMTDCoaching #NutritionEducation #FoodTracking #EverydayAthlete
#sportsnutritionist #onlinecoach #holisticapproach

🔥 Time to grow those glutes! 🍑✨
Want bigger, stronger glutes? 👉 Add cable step-ups (single leg) into your leg day.

They:
✅ Target glutes + quads
✅ Build unilateral strength & stability
✅ Fix left vs right imbalances
✅ Shape & symmetry for the win

🎥 Pro tips:
– Keep your core tight
– Drive through the heel
– Slow + controlled on the way down = max results 💯

Save this for leg day 👊
#GluteGrowth #CableStepUp #UNLMTDCoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #onlinecoach #thatfitnursetracey #personaltraining #womensfitness
#fitnessjourney

🔥 Time to grow those glutes! 🍑✨
Want bigger, stronger glutes? 👉 Add cable step-ups (single leg) into your leg day.

They:
✅ Target glutes + quads
✅ Build unilateral strength & stability
✅ Fix left vs right imbalances
✅ Shape & symmetry for the win

🎥 Pro tips:
– Keep your core tight
– Drive through the heel
– Slow + controlled on the way down = max results 💯

Save this for leg day 👊
#GluteGrowth #CableStepUp #UNLMTDCoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #onlinecoach #thatfitnursetracey #personaltraining #womensfitness
#fitnessjourney

👙‼️ POSING WORKSHOP ‼️👙
Saturday, October 11
🕧 12:30 PM – 2:00 PM
📍 Freshwater

💥 FREE for UNLMTD clients
💥 $20 for non-members

Open to ALL Women’s Categories:
✨ Just competed? Perfect opportunity to review your routine.
✨ Competing in 2026/27? Start building your walk, posing skills, and confidence early.

💃 DM to secure your spot!

👙‼️ POSING WORKSHOP ‼️👙
Saturday, October 11
🕧 12:30 PM – 2:00 PM
📍 Freshwater

💥 FREE for UNLMTD clients
💥 $20 for non-members

Open to ALL Women’s Categories:
✨ Just competed? Perfect opportunity to review your routine.
✨ Competing in 2026/27? Start building your walk, posing skills, and confidence early.

💃 DM to secure your spot!

Don’t forget to REFLECT on the story you have created for yourself, be proud, or make changes today that will make you proud in 10 years time.

Through overcoming challenges.

Sharing dreams and lives.

Mending broken hearts.

Learning to love and grow again.

No matter your age or stage of life.
You still have today.
And tomorrow isn’t written yet.

These ladies are UNLMTD.
Strength, confidence and energy.
✨💪🔥

Should we do another team Photoshoot goal? Comment ‘Shoot’ 👇 if you’re interested 📸

Don’t forget to REFLECT on the story you have created for yourself, be proud, or make changes today that will make you proud in 10 years time.

Through overcoming challenges.

Sharing dreams and lives.

Mending broken hearts.

Learning to love and grow again.

No matter your age or stage of life.
You still have today.
And tomorrow isn’t written yet.

These ladies are UNLMTD.
Strength, confidence and energy.
✨💪🔥

Should we do another team Photoshoot goal? Comment ‘Shoot’ 👇 if you’re interested 📸

Why I don’t do weekly check-ins year round, but are IMPORTANT TO DO (especially for a specific goal):

🧠 1. Build Awareness & Accountability
• Weekly check-ins force you to pause and reflect.
• They create self-awareness around what’s working, what isn’t, and why.
• This builds accountability, even if you’re only reporting to yourself, but especially if you’ve partnered with a coach and want results.

📊 2. Track Trends, Not Just Moments
• Weekly check-ins help you see patterns over time — energy levels, mood, weight changes, training performance, etc.
• One “bad week” is just a DATA point; several give you a trend to act on (WHEN I UNDERSTOOD this it TOOK AWAY NEGATIVE feelings, and empowered me to choose this healthy habit🫶🏻).

🔧 3. Adjust Early Instead of Reacting Late
• Frequent reflection allows for early course correction.
• Instead of waiting a month and realizing nothing changed, you can pivot within days.

🛠️ 4. Build the Habit First — Then Ease Off
• Weekly check-ins help establish a baseline habit of reflection.
• Once you’ve internalized the process, you may not need to check in every week — you’ll know when you need it.

🌱 5. Flexibility Is the Goal, Not Rigidity
• Life isn’t static — neither is progress.
• Some parts of the year need tight focus, others just maintenance.
• Weekly check-ins are a tool, not a requirement.

✅ Summary:

Start weekly check-ins to build momentum and self-awareness. Once the habit is built and you know your rhythm, you can scale them up or down based on your goals.

- Each coach may look at slightly different data points, but should never be just numbers such as scale weight or measurements.

🙋‍♀️ I ask my clients Questions, and compare over time.
I also allow my clients to ask me questions.
By having this two way communication helps to prompt reflection and find where things may need attention/improvement/education/a time allocation for focus.

DM me ‘CHECK-IN” if you’re ready to discuss Joining @unlmtdcoaching and give yourself detailed attention for health & fitness.

Why I don’t do weekly check-ins year round, but are IMPORTANT TO DO (especially for a specific goal):

🧠 1. Build Awareness & Accountability
• Weekly check-ins force you to pause and reflect.
• They create self-awareness around what’s working, what isn’t, and why.
• This builds accountability, even if you’re only reporting to yourself, but especially if you’ve partnered with a coach and want results.

📊 2. Track Trends, Not Just Moments
• Weekly check-ins help you see patterns over time — energy levels, mood, weight changes, training performance, etc.
• One “bad week” is just a DATA point; several give you a trend to act on (WHEN I UNDERSTOOD this it TOOK AWAY NEGATIVE feelings, and empowered me to choose this healthy habit🫶🏻).

🔧 3. Adjust Early Instead of Reacting Late
• Frequent reflection allows for early course correction.
• Instead of waiting a month and realizing nothing changed, you can pivot within days.

🛠️ 4. Build the Habit First — Then Ease Off
• Weekly check-ins help establish a baseline habit of reflection.
• Once you’ve internalized the process, you may not need to check in every week — you’ll know when you need it.

🌱 5. Flexibility Is the Goal, Not Rigidity
• Life isn’t static — neither is progress.
• Some parts of the year need tight focus, others just maintenance.
• Weekly check-ins are a tool, not a requirement.

✅ Summary:

Start weekly check-ins to build momentum and self-awareness. Once the habit is built and you know your rhythm, you can scale them up or down based on your goals.

- Each coach may look at slightly different data points, but should never be just numbers such as scale weight or measurements.

🙋‍♀️ I ask my clients Questions, and compare over time.
I also allow my clients to ask me questions.
By having this two way communication helps to prompt reflection and find where things may need attention/improvement/education/a time allocation for focus.

DM me ‘CHECK-IN” if you’re ready to discuss Joining @unlmtdcoaching and give yourself detailed attention for health & fitness.

Congratulations to Comp prep Masters client @adele.wright.12 taking home a clean sweep today 🏆🏆🏆🏆🏆

You’ve overcome so much this year, congratulations and time to enjoy the wins.

@elitesuppscairns @traceydefferrard_figurepro @1millionstrongcairns

Congratulations to Comp prep Masters client @adele.wright.12 taking home a clean sweep today 🏆🏆🏆🏆🏆

You’ve overcome so much this year, congratulations and time to enjoy the wins.

@elitesuppscairns @traceydefferrard_figurepro @1millionstrongcairns

All the hard work is done. Final posing session and check-ins done.

Tan is on now.

Time to rest before the bid day @fmgshows

#fitnessmotivation #bikinicompetitor #onlinecoaching #posingcoach #cairnsaustralia #unlmtdcoachingonline #fitmumma

All the hard work is done. Final posing session and check-ins done.

Tan is on now.

Time to rest before the bid day @fmgshows

#fitnessmotivation #bikinicompetitor #onlinecoaching #posingcoach #cairnsaustralia #unlmtdcoachingonline #fitmumma

🎯 I’m looking for 3 women ready to transform with UNLMTD Coaching 💪

This is for you if you’re:
🔥 Ready to lose fat & feel confident
🔥 Committed to putting in the effort
🔥 Wanting 1:1 accountability with me
🔥 Ready to follow a structured plan: workouts + nutrition
🔥 Serious about 12 weeks minimum commitment

✨ Sign up THIS WEEK and go in the draw to WIN $1000 cash + a Ninja Creami 🍦 – thanks to our payment partner Newie.

💌 DM me “READY” to lock in your spot now.

#Readytochange #resultsdriven #losefat #gainstrength #beconfident #fitmum #womensfitness #healthandwellnesscoaching #onlinecoaching

🎯 I’m looking for 3 women ready to transform with UNLMTD Coaching 💪

This is for you if you’re:
🔥 Ready to lose fat & feel confident
🔥 Committed to putting in the effort
🔥 Wanting 1:1 accountability with me
🔥 Ready to follow a structured plan: workouts + nutrition
🔥 Serious about 12 weeks minimum commitment

✨ Sign up THIS WEEK and go in the draw to WIN $1000 cash + a Ninja Creami 🍦 – thanks to our payment partner Newie.

💌 DM me “READY” to lock in your spot now.

#Readytochange #resultsdriven #losefat #gainstrength #beconfident #fitmum #womensfitness #healthandwellnesscoaching #onlinecoaching

Today is competition 1 of 2 in her second time competing.

This sport takes over life but can be so rewarding. The sense of achievement today cannot be taken away. You’ve put in the hard work, it’s been a very challenging journey but time to celebrate your efforts.

Today is competition 1 of 2 in her second time competing.

This sport takes over life but can be so rewarding. The sense of achievement today cannot be taken away. You’ve put in the hard work, it’s been a very challenging journey but time to celebrate your efforts.

💪💕Why Strength Training Matters for Women:

The many benefits:
• Longevity & mortality
Engaging in regular strength training reduces the risk of premature death — by 19% for women overall and an impressive 30% specifically for cardiovascular-related death.

• Stronger bones & reduced osteoporosis risk
Women can lose up to 25% of their bone mass in the first 10 years after menopause. Strength training helps reverse this decline, and even a modest 3% increase in bone density can cut hip fracture risk nearly in half.

• Bolstered physical function
Just 2–3 strength sessions a week can reduce gestational diabetes risk, ease menopause symptoms, and enhance postpartum recovery and daily movement.

• Underwhelming participation
Only 20% of women meet weekly strength-training guidelines, compared to 28% of men — highlighting a major opportunity for wellness growth.

💕Want to know how to get started? DM me INFO for details 📲

💪💕Why Strength Training Matters for Women:

The many benefits:
• Longevity & mortality
Engaging in regular strength training reduces the risk of premature death — by 19% for women overall and an impressive 30% specifically for cardiovascular-related death.

• Stronger bones & reduced osteoporosis risk
Women can lose up to 25% of their bone mass in the first 10 years after menopause. Strength training helps reverse this decline, and even a modest 3% increase in bone density can cut hip fracture risk nearly in half.

• Bolstered physical function
Just 2–3 strength sessions a week can reduce gestational diabetes risk, ease menopause symptoms, and enhance postpartum recovery and daily movement.

• Underwhelming participation
Only 20% of women meet weekly strength-training guidelines, compared to 28% of men — highlighting a major opportunity for wellness growth.

💕Want to know how to get started? DM me INFO for details 📲

✨ I’m looking for 5* women who are ready to take the next step in their fitness journey.
If you want to lose fat, gain strength, and feel confident in your own skin—this is for you! 💪🌟

DM me “I’M IN” to claim your spot. 🚀

*new client opportunity

#fatloss #strength #confidentwoman
#onlinecoaching #unlmtdcoachingonline #sportsnutrition #onlinecoach #fitnessmotivation #thatfitnursetracey

✨ I’m looking for 5* women who are ready to take the next step in their fitness journey.
If you want to lose fat, gain strength, and feel confident in your own skin—this is for you! 💪🌟

DM me “I’M IN” to claim your spot. 🚀

*new client opportunity

#fatloss #strength #confidentwoman
#onlinecoaching #unlmtdcoachingonline #sportsnutrition #onlinecoach #fitnessmotivation #thatfitnursetracey

Thank you to all the ladies that came and shook off the nerves today in our first group posing session @shootingstars.dance We loved this venue and all the competitors were able to get more confidence in their walk, posing and stage presence.

👙If you are competing in 2026, now is the time to start posing practice.

Comment below or DM for the next session ⬇️💃

Thank you to all the ladies that came and shook off the nerves today in our first group posing session @shootingstars.dance We loved this venue and all the competitors were able to get more confidence in their walk, posing and stage presence.

👙If you are competing in 2026, now is the time to start posing practice.

Comment below or DM for the next session ⬇️💃

✨ Group Posing Session – Tomorrow! ✨

All women’s categories welcome 💃 (FMG / ICN / ANB / IFBB)
📍 Freshwater (DM for exact location)
🕛 12:00 – 1:30pm
💲 $20 for non-UNLMTD clients
✅ Free for UNLMTD clients

👉 Bring:
• Heels you can walk in / comp heels 👠
• Booty band 🍑
• Stage bikini if competing this season 👙

We’ll cover:
✔️ Stage walk & transitions
✔️ Routine practice
✔️ Comparison rounds
✔️ Facial expression & stage presence

🔥 Perfect chance to sharpen your presentation, gain confidence & practice alongside other athletes!

📩 DM me to lock in your spot!

✨ Group Posing Session – Tomorrow! ✨

All women’s categories welcome 💃 (FMG / ICN / ANB / IFBB)
📍 Freshwater (DM for exact location)
🕛 12:00 – 1:30pm
💲 $20 for non-UNLMTD clients
✅ Free for UNLMTD clients

👉 Bring:
• Heels you can walk in / comp heels 👠
• Booty band 🍑
• Stage bikini if competing this season 👙

We’ll cover:
✔️ Stage walk & transitions
✔️ Routine practice
✔️ Comparison rounds
✔️ Facial expression & stage presence

🔥 Perfect chance to sharpen your presentation, gain confidence & practice alongside other athletes!

📩 DM me to lock in your spot!

This week a lot of clients have discussed stress with me. So I want to give a quick mention about stress.
It’s something we all face, but here’s the thing: not all stress is bad. Some stress actually helps us perform better, grow stronger and adapt – whether that’s in training, at work or in everyday life.

The key is learning how to manage it so it works for you, not against you.

In the gym, we know that rest days are as important as the 4-5 days you weight train.

At work, we know that work hours create barriers to work-life, it doesn’t always happen, but it’s there for a reason.

“When you’re on you’re on,
When you’re off, you’re off”
@troy.mcguane

But sometimes the hard stress isn’t just at work.

Here are my top 3 simple tools to keep in your back pocket:
1️⃣ Breathing techniques – try box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s).

2️⃣ Do something relaxing – a warm bath, stretching, journaling, whatever calms you down.

3️⃣ Get fresh air – just a few minutes in the sun or even looking up at the night sky can reset your mind. 🌞🌙

Growth happens when we balance effort and recovery. You’ve got this team 🙌🔥

This week a lot of clients have discussed stress with me. So I want to give a quick mention about stress.
It’s something we all face, but here’s the thing: not all stress is bad. Some stress actually helps us perform better, grow stronger and adapt – whether that’s in training, at work or in everyday life.

The key is learning how to manage it so it works for you, not against you.

In the gym, we know that rest days are as important as the 4-5 days you weight train.

At work, we know that work hours create barriers to work-life, it doesn’t always happen, but it’s there for a reason.

“When you’re on you’re on,
When you’re off, you’re off”
@troy.mcguane

But sometimes the hard stress isn’t just at work.

Here are my top 3 simple tools to keep in your back pocket:
1️⃣ Breathing techniques – try box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s).

2️⃣ Do something relaxing – a warm bath, stretching, journaling, whatever calms you down.

3️⃣ Get fresh air – just a few minutes in the sun or even looking up at the night sky can reset your mind. 🌞🌙

Growth happens when we balance effort and recovery. You’ve got this team 🙌🔥

Having direction from is like having a map. Having a coach is like having a #GPS that says ‘turn left NOW’… and also checks your form. 😂

#onlinecoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #thatfitnursetracey #unlmtdcoaching #personaltraining #fitwomen

Having direction from is like having a map. Having a coach is like having a #GPS that says ‘turn left NOW’… and also checks your form. 😂

#onlinecoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #thatfitnursetracey #unlmtdcoaching #personaltraining #fitwomen

These Leg gains hit different when you’re balancing a full uni load and still showing up every session. 👌💪📚

#proudcoach #unlmtdcoaching #onlinecoaching💪 #cairnsfitness #womenshealthcoach #legdayworkout #quadsonfire🔥 #fmgaust

These Leg gains hit different when you’re balancing a full uni load and still showing up every session. 👌💪📚

#proudcoach #unlmtdcoaching #onlinecoaching💪 #cairnsfitness #womenshealthcoach #legdayworkout #quadsonfire🔥 #fmgaust

Progress looks different for everyone. A nuanced training plan considers stress levels, sleep, injuries, and cycle tracking — not just reps and weight.

I regularly check-in with clients, and consider their health and fitness holistically and with longevity in mind.

#onlinecoach #fitparents #fitat30 #fit40andbeyond #fit50plus #fit60andstrong #fitat70

Progress looks different for everyone. A nuanced training plan considers stress levels, sleep, injuries, and cycle tracking — not just reps and weight.

I regularly check-in with clients, and consider their health and fitness holistically and with longevity in mind.

#onlinecoach #fitparents #fitat30 #fit40andbeyond #fit50plus #fit60andstrong #fitat70

Stock up time with these new additions:

You can use code: UNLMTD @elitesuppscairns checkout 🛒#sportsnutrition #onlinecoaching #thatfitnursetracey #aestheticspractitioner #proathlete #hydrateyourself #hydrateyourskin

@elitesuppscairns

Stock up time with these new additions:

You can use code: UNLMTD @elitesuppscairns checkout 🛒#sportsnutrition #onlinecoaching #thatfitnursetracey #aestheticspractitioner #proathlete #hydrateyourself #hydrateyourskin

@elitesuppscairns

We work away quietly, day in day out. But working with clients brings me so much joy and I’m so proud when big and small goals are achieved. It all adds up and especially for mums, this has noticeable ripple affect on those around them. #proudcoach #clienttestimonials @jojohnston70 @1millionstrongcairns @elitesuppscairns @unlmtdcoaching

We work away quietly, day in day out. But working with clients brings me so much joy and I’m so proud when big and small goals are achieved. It all adds up and especially for mums, this has noticeable ripple affect on those around them. #proudcoach #clienttestimonials @jojohnston70 @1millionstrongcairns @elitesuppscairns @unlmtdcoaching

Tight shoulders or upper back? Time for a trigger ball release! 🧶🔥

Target these areas:
🔹 Traps
🔹 Chest
🔹 Rear delts
🔹 Rhomboids

And feel the benefits:
✅ Improved shoulder mobility
✅ Better posture
✅ Reduced upper body tension
✅ Enhanced range of motion
✅ Faster recovery

💡 Perfect before a workout for activation—or after to release tightness!

#onlinecoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #thatfitnursetracey #fitover40 #profigurechampion #personaltraining #unlmtdcoaching

Tight shoulders or upper back? Time for a trigger ball release! 🧶🔥

Target these areas:
🔹 Traps
🔹 Chest
🔹 Rear delts
🔹 Rhomboids

And feel the benefits:
✅ Improved shoulder mobility
✅ Better posture
✅ Reduced upper body tension
✅ Enhanced range of motion
✅ Faster recovery

💡 Perfect before a workout for activation—or after to release tightness!

#onlinecoaching #unlmtdcoachingonline #sportsnutrition #fitnessmotivation #thatfitnursetracey #fitover40 #profigurechampion #personaltraining #unlmtdcoaching

🥔✨ Why Sweet Potato Is Gut Gold ✨🥔

Sweet potatoes = happy gut!
They’re packed with fiber, act as a prebiotic to feed your good gut bugs, and are full of anti-inflammatory antioxidants (hello, glowing digestion 💫).

Easy to digest, delicious to eat, and your microbiome will thank you. 🙌
#GutHealth #SweetPotatoLove #healthyfromtheinsideout🌱 #sportsnutrition #thatfitnursetracey #onlinecoach

🥔✨ Why Sweet Potato Is Gut Gold ✨🥔

Sweet potatoes = happy gut!
They’re packed with fiber, act as a prebiotic to feed your good gut bugs, and are full of anti-inflammatory antioxidants (hello, glowing digestion 💫).

Easy to digest, delicious to eat, and your microbiome will thank you. 🙌
#GutHealth #SweetPotatoLove #healthyfromtheinsideout🌱 #sportsnutrition #thatfitnursetracey #onlinecoach

Prioritize Protein 🍳💪
If there’s one thing to focus on in your day—it’s protein.
Why?
✅ Keeps you full longer
✅ Supports lean muscle + recovery
✅ Boosts metabolism
✅ Glowing skin, hair, and nails

Whether your goal is fat loss, strength, or just feeling better—protein is non-negotiable.
Make it a habit, not a chore.

Not getting enough from food? Keep Protein supplement always for a quick and easily digestible option @elitesuppscairns @aderecovery

#HealthCoachTips #ProteinFirst #StrongNotStarving #WellnessWins #FuelToThrive #onlinecoach #sportsnutrition #thatfitnursetracey

Prioritize Protein 🍳💪
If there’s one thing to focus on in your day—it’s protein.
Why?
✅ Keeps you full longer
✅ Supports lean muscle + recovery
✅ Boosts metabolism
✅ Glowing skin, hair, and nails

Whether your goal is fat loss, strength, or just feeling better—protein is non-negotiable.
Make it a habit, not a chore.

Not getting enough from food? Keep Protein supplement always for a quick and easily digestible option @elitesuppscairns @aderecovery

#HealthCoachTips #ProteinFirst #StrongNotStarving #WellnessWins #FuelToThrive #onlinecoach #sportsnutrition #thatfitnursetracey

📌 GRIP CHANGES EVERYTHING 🔁🔥

Switching up your grip isn’t just variety for the sake of it — it changes the muscle recruitment completely.

Take the Reverse Grip Lat Pulldown👇
Instead of the standard overhand grip, flipping your hands underhand (supinated grip) shifts the focus:

✅ More biceps activation – the underhand grip puts your biceps in a stronger pulling position
✅ Lower lat engagement – it allows for a deeper range of motion and targets the lower lats more directly
✅ Better for shoulder health – many people find the reverse grip more comfortable if they have shoulder restrictions

🧠 As a coach, I program grip changes to:
• Break plateaus
• Improve mind-muscle connection
• Build balanced strength

Try it next time you train back 💥
🎯 TIP: Keep your elbows close to your body to stay lat-focused, not bicep-dominant.

Have you tried reverse grip yet?👇
#FitnessCoachTips #LatPulldown #GripMatters #BackDay #StrengthTraining #MuscleScience #GymFormTips #onlinecoach #thatfitnursetracey #sportsnutrition #profigurechampion

📌 GRIP CHANGES EVERYTHING 🔁🔥

Switching up your grip isn’t just variety for the sake of it — it changes the muscle recruitment completely.

Take the Reverse Grip Lat Pulldown👇
Instead of the standard overhand grip, flipping your hands underhand (supinated grip) shifts the focus:

✅ More biceps activation – the underhand grip puts your biceps in a stronger pulling position
✅ Lower lat engagement – it allows for a deeper range of motion and targets the lower lats more directly
✅ Better for shoulder health – many people find the reverse grip more comfortable if they have shoulder restrictions

🧠 As a coach, I program grip changes to:
• Break plateaus
• Improve mind-muscle connection
• Build balanced strength

Try it next time you train back 💥
🎯 TIP: Keep your elbows close to your body to stay lat-focused, not bicep-dominant.

Have you tried reverse grip yet?👇
#FitnessCoachTips #LatPulldown #GripMatters #BackDay #StrengthTraining #MuscleScience #GymFormTips #onlinecoach #thatfitnursetracey #sportsnutrition #profigurechampion

A slight positional adjustment made a big difference for this client performing Good Mornings—eliminating lower back discomfort and improving movement efficiency.

🎯 The goal was to refine her hip hinge mechanics to better activate the glutes and hamstrings while maintaining control throughout the movement.

🚑 Our approach included modifying verbal cues, incorporating a glute band for enhanced activation, and encouraging weight distribution through the toes and forefoot to improve alignment and muscle engagement.

Have you tried this? Comment below 👇

@traceydefferrard_figurepro @thatfitnurse_tracey

@1millionstrongsmithfield @elitesuppscairns

A slight positional adjustment made a big difference for this client performing Good Mornings—eliminating lower back discomfort and improving movement efficiency.

🎯 The goal was to refine her hip hinge mechanics to better activate the glutes and hamstrings while maintaining control throughout the movement.

🚑 Our approach included modifying verbal cues, incorporating a glute band for enhanced activation, and encouraging weight distribution through the toes and forefoot to improve alignment and muscle engagement.

Have you tried this? Comment below 👇

@traceydefferrard_figurepro @thatfitnurse_tracey

@1millionstrongsmithfield @elitesuppscairns

Why Your Non-Dominant Arm Feels Stronger:

Want balance, strength & sculpted arms?
Train smart, not just hard.

Think your right arm should always be stronger? Think again. Tag a gym friend who needs this breakdown!

#onlinecoaching #personaltraining #weightlifting #strength #longevity #unlmtdcoachingonline #clientquestions

Why Your Non-Dominant Arm Feels Stronger:

Want balance, strength & sculpted arms?
Train smart, not just hard.

Think your right arm should always be stronger? Think again. Tag a gym friend who needs this breakdown!

#onlinecoaching #personaltraining #weightlifting #strength #longevity #unlmtdcoachingonline #clientquestions

Happy Birthday beautiful. Some great results in our recent 6 week focus, and some long term goals set and working towards. Excited for this ☝️ 🎉

#6formechallenge #realclient #results #recomp #weighttraining #onlineclient #unlmtdcoaching @traceyd_unlmtdco @elitesuppscairns @1millionstrongsmithfield

Happy Birthday beautiful. Some great results in our recent 6 week focus, and some long term goals set and working towards. Excited for this ☝️ 🎉

#6formechallenge #realclient #results #recomp #weighttraining #onlineclient #unlmtdcoaching @traceyd_unlmtdco @elitesuppscairns @1millionstrongsmithfield

While stepping on stage may be an extreme, the real win for me has been becoming the strongest, healthiest, and happiest version of myself — all while being a mum. These photos represent my journey between the ages of 31 and 40, my entire motherhood chapter so far.

I’m proud of the example I’m setting, and it means the world that my son sees his mum as strong, disciplined, and thriving.

Motherhood isn’t a reason to pause your goals — it’s a powerful reason to pursue them. Prioritize movement, fuel your body well, and set goals that challenge and inspire you.

This Mother’s Day, I’m celebrating the strength I’ve built — inside and out — and looking forward to even greater things ahead.

What will you do with your mum this Mother’s Day? Here’s some ideas I love (guess my love languages):

- healthy packed family picnic with 🍓 a beach walk or activity like football 🏉
- stargazing before bed after a day without devices/distractions
- bike 🚲 ride to a swimming spot for relaxing time 🌊 (no 🐊 please)
- simple gifts we all appreciate: housework free day, lots of cuddles and words of affirmation & gratitude 💕

While stepping on stage may be an extreme, the real win for me has been becoming the strongest, healthiest, and happiest version of myself — all while being a mum. These photos represent my journey between the ages of 31 and 40, my entire motherhood chapter so far.

I’m proud of the example I’m setting, and it means the world that my son sees his mum as strong, disciplined, and thriving.

Motherhood isn’t a reason to pause your goals — it’s a powerful reason to pursue them. Prioritize movement, fuel your body well, and set goals that challenge and inspire you.

This Mother’s Day, I’m celebrating the strength I’ve built — inside and out — and looking forward to even greater things ahead.

What will you do with your mum this Mother’s Day? Here’s some ideas I love (guess my love languages):

- healthy packed family picnic with 🍓 a beach walk or activity like football 🏉
- stargazing before bed after a day without devices/distractions
- bike 🚲 ride to a swimming spot for relaxing time 🌊 (no 🐊 please)
- simple gifts we all appreciate: housework free day, lots of cuddles and words of affirmation & gratitude 💕

Creating shapes is what posing for a Bikini competitor is all about. 💃⏳

I’m excited to get this first time Bikini competitor to the stage for the FMG Bali show. She has Legs for days, and I love working with first timers, & mums facing the fear head on and achieving the goal one workout, meal prep and posing adjustment at a time. 💃

@fmgshows @fmgshows_bali

#fmgbali #bikinicompetitor #onlinecoach #posing

Creating shapes is what posing for a Bikini competitor is all about. 💃⏳

I’m excited to get this first time Bikini competitor to the stage for the FMG Bali show. She has Legs for days, and I love working with first timers, & mums facing the fear head on and achieving the goal one workout, meal prep and posing adjustment at a time. 💃

@fmgshows @fmgshows_bali

#fmgbali #bikinicompetitor #onlinecoach #posing

Lean Garlic Chicken with Zucchini & Rice (Macro Adjusted)

Servings: 2
Prep Time: 10 mins
Cook Time: 20 mins
👩‍🍳

Ingredients:
• 300g boneless, skinless chicken breast
• 1.5 cups cooked white or brown rice (225g cooked)
• 2 small zucchinis (200g), sliced
• 1 tsp olive oil (5ml)
• 2 cloves garlic, minced
• 1 tsp dried herbs (oregano or Italian seasoning)
• Salt and pepper to taste
• Optional: lemon juice or fresh parsley
🍋

Instructions:
1. Cook Chicken:
• Season chicken with salt, pepper, garlic, and herbs.
• Lightly spray a nonstick pan with cooking spray (or use 1 tsp oil).
• Sear chicken for ~6–8 mins per side until cooked through. Slice once done.
2. Cook Zucchini:
• In the same pan, sauté zucchini with remaining oil or nonstick spray until tender, about 5–7 mins.
3. Assemble:
• Plate chicken with 1.5 cups rice and zucchini.
• Optional: garnish with lemon juice or herbs.

🌿 👌
Adjusted Macros (Per Serving):
• Calories: ~435 kcal
• Protein: ~40g
• Carbs: ~50g
• Fat: ~8g
• Fiber: ~4g

#mealprep #dinner #lunch #macros #chicken #onlinecoach #sportsnutrition

Lean Garlic Chicken with Zucchini & Rice (Macro Adjusted)

Servings: 2
Prep Time: 10 mins
Cook Time: 20 mins
👩‍🍳

Ingredients:
• 300g boneless, skinless chicken breast
• 1.5 cups cooked white or brown rice (225g cooked)
• 2 small zucchinis (200g), sliced
• 1 tsp olive oil (5ml)
• 2 cloves garlic, minced
• 1 tsp dried herbs (oregano or Italian seasoning)
• Salt and pepper to taste
• Optional: lemon juice or fresh parsley
🍋

Instructions:
1. Cook Chicken:
• Season chicken with salt, pepper, garlic, and herbs.
• Lightly spray a nonstick pan with cooking spray (or use 1 tsp oil).
• Sear chicken for ~6–8 mins per side until cooked through. Slice once done.
2. Cook Zucchini:
• In the same pan, sauté zucchini with remaining oil or nonstick spray until tender, about 5–7 mins.
3. Assemble:
• Plate chicken with 1.5 cups rice and zucchini.
• Optional: garnish with lemon juice or herbs.

🌿 👌
Adjusted Macros (Per Serving):
• Calories: ~435 kcal
• Protein: ~40g
• Carbs: ~50g
• Fat: ~8g
• Fiber: ~4g

#mealprep #dinner #lunch #macros #chicken #onlinecoach #sportsnutrition

Why train biceps? 💪

1. Functional Strength: Biceps are involved in pulling motions—think lifting groceries, opening doors, or doing pull-ups. Strong biceps make everyday tasks easier. 🛒
2. Injury Prevention: Balanced arm strength helps stabilize your shoulder and elbow joints, reducing the risk of strains and overuse injuries. 🎾
3. Support for Other Lifts: Strong biceps assist with other compound movements like rows, chin-ups, and deadlifts, improving overall performance.🏋
4. Improved Grip: Many biceps exercises, like curls and chin-ups, also work your grip strength, which is essential for lifting and daily function. 🤙
5. Aesthetic Symmetry: If you’re training for physique goals, defined biceps contribute to that “toned” or muscular look.

#onlinecoaching #unlmtdcoachingonline #bicepflex #trainarms

Why train biceps? 💪

1. Functional Strength: Biceps are involved in pulling motions—think lifting groceries, opening doors, or doing pull-ups. Strong biceps make everyday tasks easier. 🛒
2. Injury Prevention: Balanced arm strength helps stabilize your shoulder and elbow joints, reducing the risk of strains and overuse injuries. 🎾
3. Support for Other Lifts: Strong biceps assist with other compound movements like rows, chin-ups, and deadlifts, improving overall performance.🏋
4. Improved Grip: Many biceps exercises, like curls and chin-ups, also work your grip strength, which is essential for lifting and daily function. 🤙
5. Aesthetic Symmetry: If you’re training for physique goals, defined biceps contribute to that “toned” or muscular look.

#onlinecoaching #unlmtdcoachingonline #bicepflex #trainarms

It doesn’t have to be complicated:
💭 some protein (lean meat is easiest form)
+
some colourful veges/salads (nutrients, fibre and volume)
+
some good carbs or fats (think microwave quinoa / rice cups / rice cakes / bread / wraps). A small amount of fat will come from meat choice dependent, but otherwise go for spray olive oil / quarter avocado 🥑 / small serve cheese.

Need it quick and easy: supermarket, salad packs + lean turkey breast + spray olive oil + 🍋 juice. 👌
🍽️

It doesn’t have to be complicated:
💭 some protein (lean meat is easiest form)
+
some colourful veges/salads (nutrients, fibre and volume)
+
some good carbs or fats (think microwave quinoa / rice cups / rice cakes / bread / wraps). A small amount of fat will come from meat choice dependent, but otherwise go for spray olive oil / quarter avocado 🥑 / small serve cheese.

Need it quick and easy: supermarket, salad packs + lean turkey breast + spray olive oil + 🍋 juice. 👌
🍽️

Get yours. 👚🛒📲 link in bio.

Get yours. 👚🛒📲 link in bio.

We’ve been working together for over 5 months and Steph is loving her results, but more I’m the feeling of being able to have energy as well, while enjoying the process.

Congratulations you are doing this for you and that’s made this happen.

@unlmtdcoaching @traceyd_unlmtdco

We’ve been working together for over 5 months and Steph is loving her results, but more I’m the feeling of being able to have energy as well, while enjoying the process.

Congratulations you are doing this for you and that’s made this happen.

@unlmtdcoaching @traceyd_unlmtdco

#quoteotd

#quoteotd

EAT ME 🍓🍇🍎🍉🍑🍊🍋🍌🍍🍏🥝🥭

EAT ME 🍓🍇🍎🍉🍑🍊🍋🍌🍍🍏🥝🥭

Long term goals are important, but if you look at them over the time it takes, they are simply more then One small term goal added up over time.

This is a long term UNLMTD Lifestyle client who decided to jump on for the 6ForMe 6 Wk challenge to get the feel good mindset from setting a goal and make changes, and trim down a healthy 3.4kgs in the process of creating better sleep time habits for herself and the family, gaining more energy and giving herself that confidence boost.

Congratulations Sarah!!!

Long term goals are important, but if you look at them over the time it takes, they are simply more then One small term goal added up over time.

This is a long term UNLMTD Lifestyle client who decided to jump on for the 6ForMe 6 Wk challenge to get the feel good mindset from setting a goal and make changes, and trim down a healthy 3.4kgs in the process of creating better sleep time habits for herself and the family, gaining more energy and giving herself that confidence boost.

Congratulations Sarah!!!

Jokes aside, slowly counting reps is generally how we do, for weight training. It’s not cardio, we want the muscle to endure a load/weight, and feel the intensity of each rep.

Make each rep count.

If in doubt, make a rep about 4-6 seconds each, or follow your program 👌

@unlmtdcoaching @traceyd_unlmtdco #onlinecoach #personaltraining #unlmtdcoachingonline #womensfitness #strengthcoach #sportsnutrition #fitover50

Jokes aside, slowly counting reps is generally how we do, for weight training. It’s not cardio, we want the muscle to endure a load/weight, and feel the intensity of each rep.

Make each rep count.

If in doubt, make a rep about 4-6 seconds each, or follow your program 👌

@unlmtdcoaching @traceyd_unlmtdco #onlinecoach #personaltraining #unlmtdcoachingonline #womensfitness #strengthcoach #sportsnutrition #fitover50

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@unlmtdcoaching

Are you time poor?
Tired and find it hard to exercise?
Struggle to eat well?
You start a program and then stop?

These are all common reasons why people struggle with their bodies and fitness. We specialise in personal 1:1 coaching tailored to you and your situation.
With us you will become UNLIMITED.

✓ Personalised Coaching – No two WOMEN are the same. Everyone is unique.
I will subscribe a plan that fits your needs and goals.

✓ Time Management for Health – Life is busy, we juggle so many things at once. As WOMEN we need ENERGY for work, families, and ourselves. I will help you to work out how to diarise, & prioritise your HEALTH & FITNESS into the busiest schedules.

✓ Weight Loss Made Simple – A proven and sustainable method of losing weight. Designed specifically for you.

✓ Confidence Building – Our program isn’t just about how you look, but how you FEEL. Rediscover the CONFIDENCE that comes with feeling good in your own skin, and commit to doing what you said you would.

✓ Muscle Building for All Ages & stages – Whether you’re 20 or 60, it’s always the right time to build STRENGTH and LIVE with VITALITY.

BOOK A FREE CALL

GET YOUR FREE EBOOK HERE

EBOOK FOOD RECOM FAT LOSS.png

UNLMTD COACHING OPTIONS

UNLMTD LIFESTYLE
$120* PW (the Favourite!)

Complimentary 30-minute Discovery Call with your coach.
Fortnightly Check-ins with your coach.
Custom Training App with gym / home options.
Meal plan guidance for optimal results.
FREE Fat Loss Foods Guide E-Book worth $39.95
Exclusive WhatsApp community group chat
calls
Total Wellness approach to help you live your best Lifestyle, in STRENGTH, CONFIDENCE, & ENERGY!
*PACKAGE PAID IN FULL option $1200 (3 months, save $240)

UNLMTD QUEEN
$230* PW
-Competition Prep-
Upon Application

bottom of page