SIMON SAYS you can

WHY YOU NEED TO PAY ATTENTION TO THE FAT-TO-PROTEIN RATIO.

When helping clients make informed food choices, we often use this simple guideline:

A fat-to-protein ratio of about 1:3

Fat provides 9 calories per gram, while protein and carbohydrates provide 4 calories per gram. This means meals higher in fat can contain more calories, even when the portion size looks similar.

It is also important to remember that carbohydrates are not the enemy. They provide useful fuel for training, performance, and recovery.

If your goal is fat loss, paying attention to the fat-to-protein ratio can help you choose meals that are higher in protein and lower in calories.

🎯 Align your nutrition with your goals—there is no need to fear individual foods.

📩 DM us if you would like help calculating your calorie and protein needs and creating a nutrition approach that fits your goals.

🔥 WANT TO EAT BETTER WITHOUT COUNTING CALORIES?

Fat loss doesn’t have to mean tracking everything or following a strict diet. Calories are super important for weightloss but here are three tips to get you kick started.

Start by building meals with:

🥩 1. A protein source
Helps support muscle and keeps you fuller for longer.

🥦 2. Fibre
From veg, fruit, wholegrains or legumes to improve fullness and health.

🥗 3. High-volume foods
Load up on vegetables and salads so you can eat more for fewer calories.

Protein + Fibre + Volume.

Keep it simple and your nutrition becomes much easier to manage.

☀️ If getting leaner, stronger and more confident for summer is your goal, now is the time to start.

If you’re tired of guessing, we take the guess work out for you.

We’ll guide your training, habits and accountability with a plan built around you.

📩 DM us “SUMMER” to get started.

🌱 HIGH-PROTEIN VEGAN FOODS AT COLES

Following a vegan or plant-based diet and struggling to get enough protein?

There are actually plenty of easy options available at Coles that can help you increase your protein intake without making your diet complicated.

SAVE THIS POST FOR YOUR NEXT COLES SHOP 🛒

🍫 SNACKS
• Cocobella Protein — 10g protein
• Firm tofu — 22g
• High Protein Puffs — 13g
• Chocolate Protein Pudding — 10g

🥣 BREAKFAST OPTIONS
• Scrambled Tofu / Breakfast Tofu — 19g

🍔 PLANT-BASED MEAT ALTERNATIVES
• Plant Southern Style Tenders — 15g
• V2 Plant Schnitzel — 18g
• V2 Plant Chicken Burger — 12g
• V2 Plant Mince — 18g
• V2 Plant Protein Burger — 19g
• Beyond Protein Burger
• Vege Delights Veggie Sausages — 19g
• Vege Delights Thick Sausages — 26g
• Vege Delights Hotdogs — 19g
• Meat-Free Roast Chicken — 19g
• Nature's Kitchen Vegan Chicken Style Strips — 23g
• Nature's Kitchen Vegan Lamb Style Strips — 19g
• Nature's Kitchen Vegan Mince — 17g
• Nature's Kitchen Vegan Meatballs — 17g

🥤 PROTEIN POWDERS & BARS
• Coles Plant Protein Powder — 22g
• Macro Mike Protein — 23g
• Keep It Cleaner Plant Protein — 15g
• Muscle Nation Protein Bar — 19g
• Pea Protein Powder — 19g

🥜 SPREADS
• PB2 Peanut Butter Powder — 5g per serving

Being vegan doesn't mean you can't hit your protein goals.

The important part is knowing which foods to choose and how to fit them into your overall nutrition.

Whether your goal is to lose body fat, build muscle, get stronger or improve your nutrition, having a plan makes things much easier.

💬 Comment “VEGAN” if you want more plant-based nutrition content.

📩 And if you're struggling with your training or nutrition goals, send us a DM and see how our coaching can help.

🌱 Save this for your next Coles trip!

WINTER IS ALMOST OVER… ☀️

And if losing weight, dropping body fat or feeling more confident heading into summer has been on your mind, now is the time to start.

The transformations in this video didn’t happen through quick fixes, crash diets or doing random workouts.
They came from having a plan, staying consistent and getting the right support along the way. 💪

At Simon Says You Can, we’ve helped people just like those you see in this video:
✅ Lose weight and body fat
✅ Become stronger and fitter
✅ Build confidence in the gym
✅ Improve their training and nutrition habits
✅ Stay accountable when motivation drops
✅ Create results they can actually maintain

You don’t have to know exactly what exercises to do.
You don’t have to have everything figured out.
That’s what we’re here for.

Summer might feel like it’s still a while away, but the work you put in now is what determines how you’ll feel when it arrives.
So if you’ve been thinking…

“I really need to do something about my weight…”
Make this the time you actually do it.

📩 DM us “SUMMER” and let’s have a chat about your goals and how we can help you get there.
Your transformation could be the next one we’re sharing. 🔥

🦴 Don't just train your muscles... train your bones too.

When most people think about strength training, they think about building muscle. But one of its biggest benefits is something you can't see—stronger, healthier bones.

Every time you lift weights, you place healthy stress on your bones. Your body responds by adapting to that load, increasing bone density and making your bones stronger over time.

As we age, bone density naturally declines, which can increase the risk of fractures and osteoporosis. The training you do today is an investment in your future health, helping you stay stronger, healthier, and more independent for years to come.

💪 Whether you're just starting your fitness journey or looking to build strength safely, Coach Bella is here to help. She'll guide you with personalised coaching, correct technique, and a program designed to help you achieve lasting results.

📩 Ready to invest in your future? Send us a DM or comment "BELLA" below to book your complimentary consultation and get started today!

Machine – How To

- ✅ Adjust the machine and secure the belt around your hips.
- ✅ Place your feet firmly on the footplate, about shoulder-width apart.
- ✅ Hold the handles and drive your hips up to unlock the weight.
- ✅ Cross your arms over your chest.
- ✅ Slowly lower your hips towards the seat under control.
- ✅ Once you reach the bottom, drive your hips back up towards the ceiling.
- ✅ Keep your chin tucked towards your chest throughout the movement.
- ✅ Repeat for your desired number of repetitions.
- ✅ When finished, grab the handles and lower the machine back onto the safety catches to lock the weight.

💡 Pro Tip: Don't just let the weight drop on the way down. Control the lowering phase for 2–3 seconds before driving back up. This increases time under tension, improves muscle activation, and helps you get better results from every rep.

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New to the gym and not sure where to start? 💙

Feeling anxious in the gym is completely normal. Instead of trying to do everything, focus on these 6 key movement patterns:

✅ Squat
✅ Hinge (deadlift/RDL)
✅ Overhead Press
✅ Pulldown
✅ Bench Press
✅ Row

Use whatever equipment you're comfortable with—machines, dumbbells, kettlebells, cables, or body weight. If you consistently train these movement patterns, you'll build strength, confidence, and get the most out of your workouts.

Not sure how to put it all together? Send me "HELP" and I'll book you in for a FREE coaching session to get you started.

WorkoutTips FitnessJourney SimonSaysYouCan

Not all protein powders are the same

Here’s how to choose what’s right for YOU:

💥 Whey Protein – Dairy-based and high bioavailability (better absorption)
🥛 Matrix Protein – Lactose-friendly, easier on the stomach and digestion
🌱 Earth Protein – Plant-based, perfect for vegans/vegetarians

The best protein? The one YOU can stick to consistently.
Which one are you choosing? 👇

SimonSaysYouCan