Sculpt Co

How I hit 120g+ protein as a busy mum and full time Personal Trainer 💗
No crazy meal prep. No chicken & rice 5 times a day 😂 Just simple foods and easy protein swaps that fit into my day.
🍞 PB sourdough — ~10g
🥣 Protein chia pudding — ~25–30g
☕ Protein coffee — ~20–25g
💧 Protein water — ~20g
🥩 Steak + sides — ~50g
120g+ protein without overcomplicating it 🙌🏼
Protein keeps me fuller, helps support muscle and makes hitting my goals SO much easier.
Save this if you struggle to get enough protein in 💗

Glute Maxxing at Sculpt Studio
If you want to build, lift and shape your glutes, it’s not about doing 100 random exercises — it’s about choosing the right movements, slowing them down and actually feeling the muscle work.
This is how we train at Sculpt: simple, controlled and effective. Strong glutes, sculpted legs and a stronger core without needing to smash yourself with cardio.
Save this routine for your next glute day 💗
Want to train with me at Sculpt Studio? DM me “GLUTES” for small-group or 1:1 availability.
MoorebankFitness

RESULTS COME FROM HAVING A PLAN 🔥
This before & after is exactly why I created 12 FOR 12.
You don’t need to spend hours in the gym.
You don’t need extreme diets.
And you definitely don’t need to figure it all out on your own.
For just $12 a week for 12 weeks, I’m giving you the structure to actually stay consistent and start seeing changes. 💕
✨ WHAT YOU GET:
• A structured 12-week transformation plan
• New 10-40 min workouts every day
• Short, effective Sculpt workouts
• B***y, core, arms + full-body training
• Dumbbells + b***y band only
• Your workouts scheduled in your app calendar
• Simple nutrition guidance — no weighing every bite
• Habit + step tracking
• Accountability to keep you moving
• Train from home, whenever it suits YOU
This is for the woman who keeps saying “I need to get back into it” but just needs someone to give her the plan.
12 weeks. $12 a week. Let’s see what we can change. 🔥
📲 DM me “12” and I’ll send you the details + get you started.
Limited spots available.
WeightLossJourney BodyTransformation SculptWithNicole

IT’S OFFICIALLY HERE 🔥
12 FOR 12
12 weeks of structured home workouts for just $12/week.
🍑 B***y
🔥 Core
💪 Arms
📅 Your workouts planned for you
🏠 Train from home
⏱️ Short, achievable workouts
No wondering what workout to do.
No wasting hours at the gym.
Just open your calendar, press play & SCULPT.
DM “12” and I’ll get you started TODAY.

✨ 1:1 & SMALL GROUP PERSONAL TRAINING — MOOREBANK ✨
Want to get stronger, feel fitter and build confidence, without stepping into an intimidating gym environment? 💗
I offer 1:1 and small group training for women in my private Moorebank studio, with sessions designed around YOU.
✨ Individualised programs based on your goals & fitness level
✨ Strength, toning & functional training
✨ Private, comfortable & supportive environment
✨ Small groups = more individual attention
✨ Fun, encouraging sessions — no judgement or pressure
✨ Beginner-friendly
✨ Hybrid coaching available for women who want extra accountability, nutrition guidance + workouts between sessions
Whether you’re starting from scratch or ready to take your training to the next level, I’ll help you become stronger, more confident and consistent.
📍 Moorebank, Sydney
💌 Limited 1:1 & small group spots available