Propa Fitness Academy

Losing weight isn’t the hardest part. Keeping it off is where most people struggle.

The goal is not to stay in a calorie deficit forever.

The real skill is knowing when and how to transition back to maintenance calories without undoing all your hard work.

That’s where long-term results are built.

✔️ Intentionally returning to maintenance calories.

✔️ Shifting your focus from the scales and weight drops to performance in the gym.

✔️ Building strength, maintaining muscle, and keeping your daily habits consistent.

A diet should be a phase.

A healthy lifestyle should be permanent.

That’s how you stop dieting and start maintaining results for life 💪

The goal isn’t just to lose the weight, it’s to build the skills and understanding required to keep it off.

If you want help building a plan that works beyond the diet phase, send me a message.

Chicken tzatziki salad with 54g protein 💪 Full recipe and calories below:

150g roast chicken breast (cooked weight)
100g red capsicum
150g cucumber
30-40g red onion
40-50g avocado
80-90g Obela Tzatziki classic dip

527 Calories, 54g Protein

Stuff it into some toasted pita’s for a really decent, muscle building meal 💪

Lower Calorie option:

If you use half the amount of dip and only 100g roast chicken breast (cooked weight) you can make it for;

~375 Calories with 36g protein

Play around with the quantities to find what suits you best!

Enjoy

Note: I made an error in the video and said 60g protein 🙃

~430 Calories, 50g Protein and takes 5 minutes to make. Ingredients down below 👇

1/2 cucumber (~75g)
1/2 red capsicum (~75g)
Some red onion (to taste)
5-10 pickles
1 large can Sirena chilli tuna (185g)
120g Bulla high protein cottage cheese
Sq**rt of sriracha sauce

If you’re trying to make eating well feel less complicated, this is exactly the kind of thing I help my clients with inside my coaching programme.

Sometimes the difference between “this exercise hurts” and “this exercise feels good” is just a small change in position.

This is where coaching experience matters.

After 13 years in the industry across personal training, remedial massage and helping clients work around injuries, I’ve learned that the answer isn’t always to avoid the movement completely.

Sometimes it’s about understanding the body well enough to adjust the movement to suit the person in front of you.

If you’re unsure of what to do in the gym or how to do it safely so that you don’t end up hurting yourself and can get the best results possible, shoot me a message and let’s chat about my current personal training availabilities 🤝

Boosting the protein content of your meals 👇

3 egg omelette = 21g

3 egg omelette with 150ml egg whites = 38g protein

3 egg + egg white omelette with 3 slices high protein bread = 53g protein

All of that + a YoPro Perform Yoghurt after = 73g protein

Obviously quantities of everything needs to be adjusted to suit your total calorie target

But just an example of a meal I make most days that contains 73g protein

I also have avocado on the toast and some cherry tomatoes & pickles with the omelette for additional nutrients & fibre

If you’re unsure on how to make high protein meals that fit your Calorie needs, that’s exactly what my nutrition coaching is for 💪

You don’t need to train 5–6 days per week to start improving your health.

For a lot of busy people, the sweet spot is simply getting consistent with 2 proper strength sessions per week.

That’s enough to build muscle, maintain strength, support your joints, improve confidence and create momentum.

The mistake most people make is thinking they need the “perfect” plan before they start.

You don’t.

You need a realistic plan you can actually stick to.

Start with two weekly sessions and build from there.

Your future body will thank you for it!

If you’ve been thinking about getting back into training but don’t know where to start, send me a message and I’ll point you in the right direction 💪

Carbs are not the enemy.

For most people, cutting carbs too low just makes their diet harder to stick to.

They can end up lowering their fibre intake, reducing nutrient variety and it can negatively impact their training performance.

You don’t need to remove carbs from your diet to lose fat.

You need a calorie deficit, enough protein, enough fibre, and a plan you can actually follow consistently.

If you’re tired of cutting out foods, starting again every Monday and still not getting the result you want, it might be time to follow a smarter plan.