Mariah Jean Fit

I’M GETTING MARRIED TOMORROW!!! 🥹🤍

And officially wrapping up my 11-week Wedding Shred having hit my goal 2 WEEKS EARLY.

11 WEEK WEDDING SHRED — FINAL EPISODE 💒💍

Start weight: 67.7kg
Goal weight: 64.7kg
Total lost: 3kg in 9 weeks 👏🏼

And I did it without cutting out my favourite foods, saying no to every social event or spending hours doing cardio.

I’m Coach Mariah , a Nutritionist for Busy Mums and Mum of a 2 year old and this is what my fat loss actually looked like 👇🏼

✨ 1,800–2,100 calories per day
✨ 6,000–8,000 steps
✨ 2–3 short weights sessions per week
✨ Meals off plan
✨ Takeaways & social events
✨ Plenty of flexibility
✨ Mum life with a 2-year-old (toilet training, tantrums and no sleep)
✨ Running a company & coaching my clients

Nothing extreme. Just consistency.

I reached 64.7kg two weeks ago, so since then my focus has actually been on NOT losing any more weight 😂

More food. More takeaways. Fewer steps. More flexibility.

Because the goal was never to get as light as possible.

I wanted to set myself a challenge and show that you can lose body fat without putting your entire life on hold to do it.

You can be a busy mum.

You can run a business.

You can go out for dinner.

You can miss a workout.

You can have weeks where life gets in the way.

And you can STILL make progress when you have a realistic plan you can consistently come back to.
Now the shred is officially DONE…

My dress fits, the sun has finally come out after weeks of rain, I’ve recovered from laryngitis, my period is finishing…

And tomorrow I get to marry the love of my life. 🥹💍

I can’t wait to become Mrs. Carlaw. 🤍

And if you’re a busy mum who wants to lose body fat without restrictive diets, endless cardio or putting your life on hold…

𝗗𝗠 “𝗥𝗘𝗔𝗗𝗬” and I’ll show you how we can make fat loss fit around your real life inside my coaching.

Comment "𝗖𝗢𝗔𝗖𝗛" and I'll DM you so we can get started. 🤍

I competed in bodybuilding. I won overall titles and pro cards. I was in the best shape of my life. And I still didn't think my body would “bounce” back after having my daughter.

C-section, sleep deprivation, breastfeeding round the clock while running my business. Some days I didn't recognise myself.

The answer was never trying harder. It was building a system that actually worked with my chaos instead of against it.

That's exactly what MJFit is built for.

Comment "𝗖𝗢𝗔𝗖𝗛" and I'll DM you so we can get started. 🤍

Sincerely,
Nutritionist for Busy 🤍

Comment “𝗕𝗨𝗦𝗬” for my FREE fat loss guide for busy mums! 👇🏼🤍

The scale hasn’t moved…

So you assume nothing is working.

But the scale doesn’t tell you everything.

Your weight can fluctuate from water, your cycle, digestion, training and a bunch of other things — even while you’re making progress.

And THIS is where so many mums undo their hard work.

They see the same number → panic → think “what’s the point?” → throw the whole weekend away.

Then the scale actually DOES go up.

Not because the plan wasn’t working…

But because one number convinced you to quit.

One weigh-in does not define your progress.

Stay consistent. Watch the trend. Give your body time to respond.

Don’t let one number on one day undo weeks of hard work. 🤍

Comment “𝗕𝗨𝗦𝗬” for my FREE fat loss guide for busy mums!

Comment “𝗣𝗥𝗢𝗧𝗘𝗜𝗡” for my high protein meal ebook.

Most mums under-eat protein and overdo fats without even realising it.

Eggs are a great source of protein, but they're almost as high in fat. Fat has 9 calories per gram, protein only has 4. So "I had eggs for breakfast" can mean you got barely any more protein than fat.

And this is where a lot of busy mums get caught out.

You skip breakfast or survive on coffee, grab a light salad for lunch because you're trying to be "healthy"... then wonder why you're starving by 3pm and ready to eat the whole cupboard by the evening.

You didn't suddenly lose all your self control.

You simply didn't fuel yourself properly earlier in the day.

Building your meals around enough protein and fibre and actual food helps keep you fuller and makes it a hell of a lot easier to stay on track when the evening rolls around.

Aim for around 2g of protein per pound of your body weight, mostly from whole food sources like chicken breast, skinless fish, low fat Greek/high protein yoghurt, egg whites and lean beef.

If you're telling yourself you eat enough protein but your body isn't changing, stop guessing and actually look at where that protein is coming from.

The more you know. 🤍

𝗙𝗼𝗹𝗹𝗼𝘄 for more real nutrition advice.

Sincerely,

Nutritionist for Busy Mums 🤍

Don't judge a book by it's cover 😂

If you want more high protein recipes that actually work for mum's life, comment “𝗣𝗥𝗢𝗧𝗘𝗜𝗡” and I'll send them straight to you. 👇

Rich, fudgy, high protein brownie made from sweet potato? Sounds like a lie.

1 egg
1/3 cup mashed sweet potato (or banana)
1/4 cup high protein yoghurt
1/4 cup cacao powder
3 tbsp sugar free syrup
Chocolate chips for topping

Optional: 1 Scoop of low fat ice cream

Mix it. Bake it. That’s it.

180 degrees C

12-15 minutes for gooey or 15-20 minutes for fudgey

Packed with protein, genuinely fudgy, and doesn't taste like a "diet" brownie. Because it isn't one.

This is the whole point. Fat loss doesn't mean eating boring food or white knuckling your way through dessert. If it's good enough for my clients' meal plans, it's good enough for yours.

And if you want more high protein recipes that actually work for mum's life, comment “𝗣𝗥𝗢𝗧𝗘𝗜𝗡” and I'll send them straight to you. 👇

Sincerely,

Nutritionist For Busy Mums 🤍

Comment “𝗦𝗪𝗔𝗣” for my FREE Food Swaps Guide so you can stop cutting out the foods you love and still lose weight! 🤍

You’ve been told burgers are bad, soft drinks are off-limits, and chocolate will ruin your progress.

Meanwhile, that “healthy” salad from the café can have MORE calories than a Macca’s cheeseburger. 🤯

Here’s what I swapped:

🥗 Large salad (620 cals) ➡️ Macca’s cheeseburger (300 cals)
🍦 Café açaí bowl (500 cals) ➡️ Weis Mini Bar (82 cals)
🍌 2 large bananas (240 cals) ➡️ 2 Tim Tams (192 cals)
🥣 Bowl of oatmeal (530 cals) ➡️ Vegemite toast (160 cals)

✅ You don’t need to cut out the foods you love
✅ You don’t need to survive on salads and smoothie bowls
✅ You just need to know what’s actually in your food

Stop punishing yourself. Start eating smarter.

Comment “𝗦𝗪𝗔𝗣” for my FREE Food Swaps Guide so you can stop cutting out the foods you love and still lose weight! 🤍

If you have PMOS (formerly PCOS) and have been told to cut out carbs, dairy, or red meat, please RUN.

These foods get demonised constantly, but restricting them isn't the answer. It's what you pair them with and how consistently you eat that actually matters for managing PCOS.

Rice, potatoes and oats are carbohydrates your body needs for energy, and cutting them completely often backfires, leading to worse cravings and bingeing later.

Dairy gives you protein and calcium, and for most women with PMOS it's not the issue unless you have a specific intolerance.

Red meat is one of the best sources of iron and protein, both of which matter for energy and hormone health.

HOW TO EAT THEM WELL
Pair your carbs with a source of protein, like rice with chicken breast, or oats with low fat Greek yoghurt.

Add fibre alongside them, like vegetables with your potato or berries with your oats.

By pairing them with protein or fiber, you slow down the blood sugar spike, which is the actual thing you need to manage with PMOS, not the food itself.

The goal isn't to fear entire food groups. It's to build your plate so your blood sugar stays steady. That's what actually helps with PMOS, not another list of foods you're not allowed to have.

Follow me for more content like this 🤍

Sincerely,

Nutritionist for Busy Mums 🤍