Welcome to our UNLMTD Coaching

UNLMTD Coaching combines fitness, health and wellness coaching to help women & men build strength, improve nutrition and achieve sustainable fat loss. Work with an experienced women’s fitness coach through personalised weight lifting, bodybuilding, hybrid and strength training, supported by a workout app. From everyday health goals to photoshoot challenges, UNLMTD provides training, nutrition guidance and accountability to help you become stronger, healthier and more confident.

Are you time poor?

Tired, and struggling to find the energy to exercise?

Find it hard to eat well?

Start a program, then stop?

If any of that sounds familiar, you're not alone, and it's not a willpower problem. These are the exact patterns we specialise in solving, with 1:1 coaching built around your real life, not a generic plan.

With us, you'll become UNLMTD.

✓ Personalised Coaching No two women are the same, so your plan shouldn't be either. We build a program around your body, your goals, and your life, not a template.

✓ Time Management for Health Life is busy. As women, we're pouring energy into work, family, and everyone else before ourselves. We'll help you diarise and prioritise your health, even in the busiest weeks.

✓ Weight Loss Made Simple A proven, sustainable approach, designed specifically for you, not a one-size-fits-all crash plan.

✓ Confidence Building This isn't just about how you look. It's about how you feel. Rediscover the confidence that comes from feeling strong in your own skin, and from finally following through on what you said you'd do.

✓ Strength for Every Age & Stage Whether you're 18 or 80, it's always the right time to build strength and live with vitality.

Find Your Starting Point*:

FOUNDATIONS (LAUNCHING SEPT 2026)

Best for Getting started, building the base

$10/wk

Phased 6 month program

Self-guided (no check-ins with coach)

Personal Training available as add-on

WhatsApp community chat

ASN Supplement Discount code

One Free Discovery Call

LIFESTYLE

Best for Structured training with guidance

$48/wk

Custom Training program

Monthly Check-ins with Coach

Personal Training available as add-on

WhatsApp Community Chat

ASN Supplement Discount Code

One Free Discovery Call, Free Empower calls (qaurterly)

UNLMTD

Best for Full Support, coaching, Nutrition guidance, accountability

$85/wk

Coaching + Nutrition

Coach in your Pocket - DM access

Weekly Check-ins with Coach

Personal Training available as add-on packages available

WhatsApp Community Chat

ASN Supplement Discount code

One Free Discovery Call and Included Monthly Empower Calls

What is strength? ⬇️

Strength is the capacity to withstand, overcome, or keep moving in the face of resistance. That resistance might be physical, mental, emotional or simply what life puts in front of you.

Strength doesn’t mean never struggling. It’s often found in how you respond when things are hard.

And being strong doesn’t mean you have to face everything alone. 🫶🫶

Sometimes strength is pushing through.
Sometimes it’s adapting.
Sometimes it’s asking for help, leaning on the people around you, and allowing yourself to be supported.

Strength isn’t the absence of struggle. It’s how you meet it.

#fitnessmotivation #whateverittakes #womenshealth #unlmtdchallenge

We (me over here) - started at some point.

Full of fear. Sometimes mixed with excitement.

Looking naive.

Got persistent and consistent.

Learnt.

Now it’s not scary.

Help others to get started.

#unlmtdcoachingonline #onlinecoaching #fitnessmotivation #weightsforbegginers

Part 2: RPE for more experienced lifters 💪

If you’ve been training consistently for a while, your target will often be a little higher.

For most of your main lifts, aim for an RPE of 7–8, with some sets reaching a 9 when programmed (& a few weeks into your program).

As you become more experienced, getting closer to your limit is often needed to keep building strength and muscle, but not every set needs to be all-out.

👊Train with intent, recover well, and let the program do the work.

#unlmtdcoachingonline #fitnessmotivation #experiencedRPE #gymtips

If you’ve ever looked at your training program and wondered, ‘How hard am I actually meant to be working?’… this is for you.

One of the best tools you can use is called Rate of Perceived Exertion, or RPE.

It’s simply a scale from 1 to 10 that measures how hard an exercise feels.

😝RPE 5 = pretty easy, you’ve got plenty left in the tank.
💪RPE 7–8 = challenging, but you could still do another 2–3 reps with good technique.
💪RPE 9 = maybe one rep left.
💪RPE 10 = absolute max effort. Nothing left.

Most of your strength training doesn’t need to be a 10.

In fact, aiming for RPE 7–9 on your main lifts is often where you’ll build the most strength, muscle and consistency—without burning yourself out.

Train smart, not just hard. Your goal isn’t to survive every workout… it’s to keep progressing.

Follow for more strength and fat-loss tips. 💪

#unlmtdcoachingonline #RPE #weightsforbeginners #strengthtips

🔥 Applications close Thursday!

Our next UNLMTD Women’s Challenge starts Monday, and there are still a few spots available.

If you’ve been waiting for the right time to make a change, this could be it.

💪 Lose unwanted body fat
🏋️ Learn how to train with confidence
🥗 Build healthier habits that fit your lifestyle
👭 Be supported by a community of like-minded women

The hardest part is often deciding to start.

Don’t let another season pass wishing you had begun.

✨ Applications close Thursday. Challenge starts Monday. Apply today.

Welcome to the 💯 Club, Jo! 👏💚

This milestone is so well deserved.

Not just for the fat loss, but for everything that happened along the way:
✨ Rehabbing an injury
✨ Maintaining healthy habits
✨ Creating sustainable lifestyle change
✨ Reducing medication requirements
✨ Showing discipline and consistency week after week
✨ Investing in a healthier future

One of the things I admire most about Jo is her positive influence on those around her. She leads by example, brings a great attitude, and continues to show that progress is about so much more than a number on the scales.

Congratulations, Jo. The results speak for themselves, but it’s the person you’ve become through the process that deserves the biggest celebration. 💚

#UNLMTDCoaching #100Club #LifestyleChange #FatLossJourney #StrongWomen

💧 Hydration is one of the most underrated tools for your health, performance and body composition goals.

Most people focus on calories, macros and supplements first, but often they’re simply not drinking enough water.

Staying well hydrated may help with:

💧 Less water retention – yes, drinking more water can actually help reduce fluid retention.

💧 Reduced cravings – especially those afternoon sugar cravings that often show up when you’re tired or dehydrated.

💧 Better gym performance – hydrated muscles perform better and often look fuller and stronger.

💧 More stable energy levels – even mild dehydration can leave you feeling flat, foggy and fatigued.

💧 Improved digestion – helping support regular bowel motions and reduce bloating.

💧 Better recovery – water plays a role in nutrient transport and recovery from training.

💧 Healthier skin – hydration supports skin health from the inside out.

💧 Happier joints – cartilage relies on water to help cushion and support movement.

One simple way I like to support hydration, especially in our tropical climate or around training, is adding an electrolyte-based hydration product such as Optimum Nutrition Amin.O Energy + Hydration. @asn.cairnsqld

It can be an easy option for increasing fluid intake while also providing electrolytes to support hydration and recovery.

Before looking for the next magic supplement, ask yourself:

❓ Have I had enough water today?

Sometimes the basics are still the most powerful.

How much water are you drinking each day? 💦

#UNLMTDCoaching #Hydration #Recovery #WomensHealth #FitnessCoach

Discipline has been my friend, my comfort, my power and my passion.

It shouldn’t always be viewed as something restrictive or negative.

As parents, we understand that children thrive with safe, secure and loving care. Much of that comes from routine, consistency and trust in the habits they come to know. So why, as adults, do we often resist creating the same foundations for ourselves?

I share these photos as a reminder that muscle takes time.

Progress takes time.

Whether you call it discipline, dedication, devotion, commitment or simply building better habits, meaningful change is the result of small choices repeated consistently over and over again.

There is around 10kg between these stage weights, and up to 20kg between my starting point and my current building-season weight.

Yet I’m wearing the same clothing size.

Different seasons. Different goals.

A lot of growth on the outside, but even more on the inside.

I’m grateful for the simple choices I make each day, and for the person those choices continue to shape.

Choose your hard.
Choose your habits.
Choose yourself.

#ChooseToChallenge #ChooseYou #HealthyLiving #OnlineCoach #bodybuildingjourney

@traceydefferrard_figurepro @unlmtdpodcast

NEW CHAPTER. 🤝

We’re excited to officially announce our partnership with ASN.

As athletes, coaches, and business owners, Troy and I are intentional about who we align ourselves with. We believe in partnering with brands that reflect the values we live every day: performance, integrity, education, health, and long-term results.

After spending time getting to know the ASN team, their products, and their vision for supporting athletes and everyday Australians alike, we knew this was the right fit.

This partnership isn’t just about our own training and competition goals. It’s also about being able to bring additional value, education, and support to the incredible community we have built through UNLMTD Coaching.

We’re looking forward to sharing more of the products we personally use, what supports our training, recovery, health, and busy lifestyles, and how we incorporate evidence-based supplementation alongside nutrition, training, and lifestyle habits.

Thank you to everyone who continues to support us—whether you’ve followed our athletic journeys, trusted us with your health and fitness goals, or been part of the UNLMTD community.

Here’s to building strength, pursuing excellence, and continuing to show that age, stage, and circumstance don’t have to limit what’s possible.

We’re excited for what’s ahead.

Welcome to the next chapter. 💚

Tracey & Troy

#ASN #TeamASN #SponsoredAthletes #UNLMTDCoaching #strengthforlife

FAT LOSS TIP: Change your environment, not just your willpower. 👊

We have two fridges at home.

And I know that when I’m in a fat loss phase, there will come a point where food cravings get louder. Not because I’m weak, but because I’m human.

I also want our son to enjoy treats and foods that aren’t necessarily part of my plan. So when there are foods that start becoming a little too “noisy” in my head, they get moved to the garage fridge or freezer, if they’re in the house.

A simple change, but it does a few powerful things:

✔️ Reminds me it wasn’t part of my meal plan or preparation
✔️ Creates a pause before I make an impulsive decision
✔️ Reminds me that not every food in the house is there for me
✔️ Gives me a few extra moments to ask myself what I really need

Most of the time, it’s not the chocolate, chips or snack I’m craving.

It’s real food.
It’s sleep.
It’s a moment to slow down.
It’s stress relief.
It’s family time.

Fat loss isn’t just about calories and macros.

It’s also about creating an environment that makes your goals easier to achieve and harder to sabotage.

Set yourself up for success. Future you will thank you.

#UNLMTDCoaching #FatLossTips #HealthyHabits #NutritionCoach #environmentdesign

🚨 APPLICATIONS CLOSE JUNE 25 🚨

This is NOT for every woman.

Only apply if you’re ready to:

✔️ Lose 2-8kg of unwanted body fat
✔️ Learn how to weight train properly from a Pro Figure Champion
✔️ Be coached by a Registered Nurse, Sports Nutritionist & Transformation Coach
✔️ Build habits that last beyond the challenge
✔️ Feel stronger, fitter and more confident in your own skin

This challenge is exclusively for women aged 18-80 years who want more than just a number on the scales.

It’s for women who want to prove to themselves they can do hard things.

Women who want to step outside their comfort zone.

Women who want to be surrounded by a supportive community of like-minded women.

And women who want to celebrate their hard work at our incredible UNLMTD Photoshoot Experience on September 13 📸

Imagine how you’ll feel 12 (plus a bonus week after the Shoot) weeks from now:

✨ Stronger
✨ Leaner
✨ More confident
✨ Proud of yourself for following through

The challenge starts June 29.

Applications close June 25 and places are limited.

Ready to become the strongest version of yourself?

Apply now. 🔥 link in bio or DM me today.

#unlmtdcoachingonline #unlmtdchallenge #womenstransformation

DON’T WANT TO HIBERNATE THIS WINTER? ❄️

Every winter it happens.

The alarm feels harder.
The mornings are colder.
The motivation disappears.
The comfort food starts calling your name.

Before you know it, you’ve stopped prioritising yourself and you’re feeling less energetic, less confident, and less like YOU.

That’s exactly why the UNLMTD Winter Challenge starts June 29.

13 weeks of structure, accountability, training, nutrition and support designed to help you:

✔ Build strength
✔ Improve energy
✔ Create healthy habits
✔ Feel confident in your own skin
✔ Stay consistent through winter

And for those who choose, finish with an empowering professional photoshoot experience to celebrate just how far you’ve come.

This isn’t about perfection.
It’s about proving to yourself that you can do hard things.

Winter is coming.

Will you hibernate… or transform?

DM “WINTER” for details.
#UNLMTDCoaching #TrainStrongLiveLong #unlmtdchallenge #transformation #winterchallenge

Make your nutrition work for you.

Lifestyle change isn’t just about motivation. It’s about creating an environment that makes the better choice the easier choice.

This dessert wasn’t complicated. It was made from simple ingredients I already had at home:

✔️ Egg
✔️ Low-fat high-protein yoghurt
✔️ WPI protein powder
✔️ Fresh fruit

Quick to make. High in protein. Satisfying. Delicious.

One of the most underrated nutrition strategies is making healthy options visible and accessible.

🍎 Fruit bowl on the bench.
🥤 Protein powder where you’ll see it.
🥚 Easy protein sources in the fridge.
🥗 Healthy foods at eye level.

Because when life gets busy, convenience often wins.

Set your environment up for success, and you’ll rely less on willpower and more on good habits.

Small changes. Daily choices. Long-term results.

#UNLMTDCoaching #EverydayAthlete #NutritionMadeSimple #HighProteinRecipe #healthyrecipe

@yoproau @woolworths_au @ruleoneproteins_au @traceydefferrard_figurepro

The UNLMTD Photoshoot is a day to celebrate women of all ages, shapes, sizes, and stages of life.

From 18 to 80 years old.
From the woman stepping in front of a camera for the very first time.
To the woman finally choosing herself after years of putting everyone else first.

It’s about feeling empowered, confident, strong, and seen.

For some, it’s a celebration of months of hard work.
For others, it’s about doing something that scares them and stepping well outside their comfort zone.

It’s a chance to be surrounded by like-minded women who support, encourage, and inspire each other.

Every woman brings her own story.
Her own challenges.
Her own journey.

But what I love most is that this day isn’t just a reflection of how far you’ve come—it’s a reminder of what’s still possible.

You can be one of these women too. 🤍

UNLMTD Photoshoot Challenge 2026.
13 weeks. One goal. A lifetime of confidence.

💕📲Applications are now open.
DM ‘PHOTOSHOOT’ or click the link in bio for details.

A fitness challenge can be so much more than fitting back into your old clothes.

Choose a goal that makes you a little uncomfortable.

Because when you willingly choose to do something hard, it often becomes one of the greatest periods of growth you’ll ever experience.

It’s why challenges work.

A set 12 weeks (or in this case, 13) dedicated to drawing a line in the sand and saying:

“This is what I’m doing. And I’m doing it for me.”

Not for anyone else’s approval.
Not because you’re broken.
Not because you need fixing.

But because you’re capable of more.

More strength.
More confidence.
More discipline.
More belief in yourself.

The transformation isn’t just physical.

It’s becoming the person who follows through.

💚 UNLMTD 13-Week Photoshoot Challenge starts soon.
Are you ready to step outside your comfort zone?

DM me today or complete New Client Form link in bio.

#unlmtdcoachingchallenge #transformation #unlmtdphotoahoot #unlmtdwomen

So far there have been 4 in our @unlmtdcoaching community that have recognised as achieving 💯 Club status.

A special shout out to these incredible individuals who have all been presented their recognition:
@susan_margaret_lewis
@fitmonikafnq
@vanessa_holly_fitness
@caterina_dermal_nurse

I’m so honoured to be apart of your journey coaching you through such growth, and transformations, support and some incredible milestones. #proudcoach

Two more strong boss- mums are to be announced this month 💪💪🏆🏆💫💫

Grateful to have been apart of your first Comp Prep journey and so proud of your accomplishments. Thank you @fitmonikafnq for having me on your team for Training, Nutrition, Posing and com prep mentoring.
But the work still continues now into a post comp health phase, and adjustments to goals for managing post show, which can be even important and challenging in different ways. Which is why we continue to work together in this phase. We will establish a maintenance and then into a build.

Thanks to @anbqldofficial for this recognition and the opportunity for athletes to compete and celebrate their dedication to the sport.

#bodybuilding #naturalcompetitor #womensupportingwomen #onlinecoach #womenscoach

Protein iced coffee as today’s afternoon energy was needed, & my lunch had already hit my Macro a micro nutrient targets well.
Berries are a staple in my nutrition, and in the maintenance or build season love Lindt dark chocolate. 🍫 🍓🫐

This is just one part of this woman’s Transformation. This UNlMTD client aimed for a Photoshoot, and then increased the goal & her own self discovery and fitness challenge m, to Compete for the first time this May… want to hear her story?

Tune into @unlmtdpodcast for Episode 2 where Michelle is the first guest conversation. 🎙️(about to drop this weekend in time for fit-Mothers Day)

For now celebrating busy mums, women in their 40’s and turning heads. 🔥

Give the perfect Gift this Mothers Day:

An UNLMTD Coaching voucher -
2 x PT sessions + a Nutrition Audit + a Coffee voucher $250

Book with women’s figure champion Coach Tracey,
DM or get the family to, to secure yours. 💕📲

NEW CHALLENGE: DEAD HANG GRIP TEST 💪

This month’s goal for clients:
Hang from a pull-up bar for as long as possible… then aim to DOUBLE your time over the next 4 weeks.

Why?
Grip strength is strongly linked to:
✔️ overall strength
✔️ muscle retention
✔️ shoulder stability
✔️ functional fitness
✔️ healthy ageing & longevity

Simple. Effective. Humbling 😅

Test yourself this week, post your time in the group (UNLMTD members WhatsApp chat) and let’s see how much stronger we can get by month’s end 🔥

#UNLMTDwomen #GripStrength #Longevity #TrainStrongLive

The UNLMTD Women. 💕✨🔥💪

Thankyou @peppermintlane @steffypeffy for capturing this day and these powerful women so beautifully.

We faced a fear.
Reached a goal.
We shared the experience.
We had fun.
We made memories.

One woman lost 10kgs in 12 weeks! Most others lost 3-6kgs of unwanted fat.
All gained strength in the gym, & even more importantly in their eating,
& confidence in their own ability to forge solid healthy habits.

It may have been a 12 Week focused - Transformation for this Photoshoot goal, but each woman brought a lifetime of change, growth, challenge, inspiration, power and love, in who they showed up as on the day, and who they have become after.

This is a life changing experience. I’m so proud I can bring this opportunity to the UNLMTD women.

Will you be next? DM me to join now. Earlybird special applies until May 2nd only. 📲💖

At @unlmtdcoaching I have been proud to softly launch something that gives my clients and their achievement of dedication in their training and commitment to daily self improvement, some recognition.

✨Welcome, the UNLMTD 100 Club.

Congratulations here to one of the first to be recognised for years as a client, reaching ongoing personal bests in strength training and creating habits that are part of her identity, unlike ever before in her life.
Welcome and congratulations to my strong Italian 🇮🇹 beauty @caterina_dermal_nurse So proud of you.

#unlmtdcoachingonline #unlmtdwoman #unlmtd100club

New Ribbed Singlets now Available to order📢
(Long length in Medium pictured,
Or Crop is perfect length if you like it to meet high waisted pants. 🤌🏻🤌🏻🤌🏻

- My fav is the Crop in Small -

This order is White only
$65 Long
$60 Crop

Orders must be placed by April 15th
(No limit on how many each)
Payment & sized how many - DM me 📲

🌸Ever wanted to feel like a goddess for the day? ✨

To step outside your comfort zone… face a fear… and have the courage to say, “Yes, I did that.”

That is exactly what the UNLMTD women did this weekend.

After 12 weeks of focus, discipline, strength and transformation, they stood proudly in front of the camera to celebrate just how far they’ve come.

This photoshoot was never just about the photos.
It was about confidence.
About courage.
About becoming the woman you promised yourself you would be.

A celebration of the work, the growth, and the transformation: inside and out.

So proud of every single one of you. 🤍

#UNLMTDCoaching #12WeekTransformation #StrongWomen #womenwholiftweights

7 Weeks to go until @fitmonikafnq first Fitness/Sports Model Competition and I couldn’t be prouder.

We’ve still got some work to do, but the transformation not only physically but in mindset, has been awesome to witness, and continues to blossom.

Excited for the rest of the journey, and each milestone including the team Photoshoot tomorrow.

#compprep #fitnesscompetitor #fitmum #clientspotlight✨

@elitesuppscairns @mvmnt247gym @anbqldofficial

AFTERPAY is Available on paid-in-full 12 week UNLMTD LIFESTYLE online coaching or 1:1 Personal Training packages.

Prefer to pay in person? Now you can also ask to Tap to Pay 📲
@unlmtdcoaching @mvmnt247gym

Warm-up / Core Strength / Mobility / Pilates for Strength - find how you like to Flexi @flexi_strength

Available to BUY soon 💕😏🙋‍♀️

When the dream 💭 starts to become REAL…

Don’t give up. KEEP GOING 🏃🏼‍♀️💪⚡️

Fuelled by @elitesuppscairns

#unlmtdcoachingonline #onlinecoaching #fitnessmotivation #gymreel #fitmums

If weekends “ruin” your progress… it’s not willpower.
It’s missing structure.
Build simple habits, not food rules.
Save this for the Weekend 👊

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Helping busy Women & Men LOSE FAT, BUILD STRENGTH & grow in CONFIDENCE - with sustainable ONLINE Coaching.

Welcome to our UNLMTD Coaching

Find Your Starting Point*:​

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Helping busy Women & Men
LOSE FAT, BUILD STRENGTH & grow in CONFIDENCE - with sustainable ONLINE Coaching.

Find Your Starting Point*: