Liv Active PT

How to fuel around netball 🏐⚡️

Fuelling properly can make a big difference to how you feel, perform and recover.

🏐 PRE NETBALL:
Prioritise easy to digest carbohydrates to top up your energy stores and provide readily available fuel without it sitting heavy in your stomach.
➡️ Think fruit, toast/bagels/rice cakes + honey or jam, or high carb bliss balls like these!

💪🏽 POST NETBALL:
Combine carbohydrates + protein to replenish the fuel you’ve used during the game and support muscle recovery.
➡️ Think choccy milk + fruit, a chicken wrap, yoghurt + granola, high protein bliss ball like these ones! Or a full balanced meal e.g lunch after a morning game 🙌🏽

📝 A little organisation goes a long way!
Having your pre and post netball snacks prepared and packed beforehand means you’re much less likely to end up training under fuelled or scrambling for something afterwards. One of the girls at my club organised this how good 🤩

It doesn’t need to be complicated or “perfect”, it’s about giving your body the fuel it needs to do the work you’re asking it to do.

Train hard. Fuel well. Recover better. 🫶🏼

Growth starts when you put yourself in rooms that challenge you

“If it doesn’t challenge you it won’t change you”

Every opportunity to learn has shaped the coach I am today.

Try something that scares you, you got this 💜



If I expect my clients to push themselves, I should be willing to do the same.

Surround yourself with likeminded people who inspire you to be better and practice what they preach 🙌🏽
Learn from them, ask questions, take what resonates, and create your own style along the way ✨

There’s always something new to learn. The best coaches never stop being students.
Here I’m learning new techniques and exercise variations at a PT course

Growth isn’t always comfortable… if you don’t laugh you might cry 😅

Upskilling in areas I’ve never been immersed before.
Here I’m trimming GPS data for an AFLW league I did my strength and conditioning placement at!

They said one more set… they lied. 😂 Turns out getting a taste of my own medicine isn’t nearly as fun when you’re on the receiving end.

Reminding me of how capable humans can be at times when tested. (Even if your legs disagree the next day)

New opportunities also bring new friendships in the industry 🫶🏼
It’s always better when you’ve got someone to share the highs, the challenges and the “what are we doing?” moments

Asking the questions to get answers, from coaches who are more experienced. This is how we learn if you don’t ask you won’t receive

A few years ago, standing in front of a room with a microphone to take a class would’ve terrified me. Now it’s something I genuinely love!

Proof that not every moment is going to look graceful…

I used to be scared of filming myself, let alone making mistakes, but learning means taking risks and being willing to fail, laugh it off and try again.

Behind every program is curiosity, planning and a whole lot of scribbled ideas.

Every opportunity. Every mistake. Every person I’ve learnt from has shaped the coach I am today and I’m only just getting started. 💜

Client spotlight - Stacey 💜

When Stacey first came to me, she’d already lost 26kg and reached her first goal weight. From there, our focus shifted to building strength and mobility, learning how to strength train, and helping her feel confident in the gym.

Having previously fractured all the metatarsals in one foot and never strength trained before, our focus was on building strength, improving stability, maintaining muscle mass alongside GLP-1 medication, and creating habits that would support her long term.

Fast forward to now and the progress has been incredible. What a feat she has achieved, I’m genuinely so proud of eveything she’s done 🤩
From struggling with bodyweight squats to confidently squatting, performing weighted split squats with 10kg, improving her hack squat depth and strength, and building a much stronger core along the way 🤌🏼

What impresses me most, though, is her dedication!

Stacey is a teacher, trying to finish her study on top of work, running through a Couch to 5K program, walking daily, prioritising protein, and still showing up to train twice a week.

There have definitely been some challenges along the way, but every time things felt overwhelming, we brought it back to the basics and focused on the next small step instead of chasing perfection.

The results speak for themselves, but it’s the confidence, strength, resilience, and healthy habits she’s built that I’m most proud of!!

So proud of you Stacey!! You’ve been an absolute pleasure to coach, I’ll miss our chats and music appreciation 💜

With my time coming to an end at one of my workplaces, I just wanted to reflect on my time there and how lucky I’ve been to coach some incredible people 💜

One of the greatest parts of being a coach has always been the people (oh and the dogs 🐶 🤭)

I’ve had the privilege of meeting some strong amazing people. What started as training sessions became so much more! Somewhere along the way I was lucky enough to be part of so many chapters of your lives including weddings, pregnancies, new homes, career changes, personal bests, and life’s challenges.

People often talk about the impact coaches have on their clients, but I don’t think we talk enough about the impact clients have on their coaches to help us grow every day!

So I just wanted to take a moment to say thank you. Thank you for trusting me, for showing up, for sharing your stories, for the laughs, the restaurant and café recommendations, the music appreciation (or not so much 😂), the thoughtful gifts, and the conversations between sets that I’ll never forget.

Every day I’m inspired by your resilience, your determination, and your willingness to keep showing up for yourselves, even when life gets busy or throws challenges your way.

The progress is amazing, but it’s the people behind it that make this job so special.

Every person I’ve coached has helped shape the coach I am today, and I’m excited to continue learning, growing and meeting more incredible people along the way. 💜

If you’d like to start or continue training with me send a DM 🫶🏼

Client Spotlight - Parul ⭐️

I’ve been coaching Parul since March 2025, and she’s been one of the most consistent, hardworking clients I’ve had the pleasure of working with!

Her goals were never just about losing weight. She wanted to improve her body composition, feel stronger, build her fitness, become a healthier mum for her kids, and get back to achieving performance goals like bodyweight pull ups and higher box jumps.

What I’m most proud of isn’t just the results you see in these photos it’s how she achieved them.

Between raising twins, running her own business, holidays, family life and social events, Parul proved that you don’t have to put your life on hold to reach your goals. We built a plan around her lifestyle committing to early mornings to fit her sessions in, hitting her steps without fail and increasing protein while still enjoying the traditional foods she enjoys and cooks primarily with, because sustainable results come from habits you can actually maintain.

, thank you for trusting me throughout your journey. Watching your confidence in each exercise, strength and consistency grow has been incredibly rewarding!! And I can’t wait to see what you achieve next. ❤️

If there’s one thing to take away from Parul’s journey, it’s:
You don’t need a perfect lifestyle to get great results, you just need a plan that works for your life. 🤍

Having someone in your corner to look after this and help guide you takes the pressure off. Send me a DM if this sounds like something your after 💗

PART 2: The part of my diet people don’t always show…

What the other 20% of my diet looks like (give or take, no one’s perfect) 👇🏼

This is the part that balances out my other meals keeping it sustainable and in my eyes life worth living 🤌🏼

For me, that might look like:
• chocolate + strawberries
• more chocolate… 🤤
• hot cross buns
• desserts
• the soul foods
• meals that aren’t “perfect” but I genuinely enjoy ☺️

Because a healthy diet isn’t just about what looks “clean”, it’s about balance, everything in moderation.

This is what keeps me consistent, satisfied, and actually enjoying life while still working towards my goals.

It’ll look different for everyone, but this is your reminder that you don’t need to be 100% “on” all the time to get results. Remember each day is a new day and you take charge on what you’re putting into you’re body ❤️

A piece of advice I like to live by is:
“Eat good food in good company”

It’s always more memorable when you get to share it with someone 🤍

So when it comes to those more indulgent foods, I try to have them around people or in social settings where I can actually enjoy them.

It just makes it feel a bit more special and something to look forward to.

PART 1: What 80% of my diet looks like (give or take - no one’s perfect) 👇🏼

Most of my nutrition is built around the basics:
• high protein
• plenty of veg
• whole, nourishing foods
• carbs that fuel my training + lifestyle

This is a small snap shot of what keeps me feeling energised, strong, and performing well, in the gym and on the netball court!

It’s not about being perfect, it’s about being consistent with what actually matters.

But this isn’t the full picture…

PART 2 coming → what the other 20% looks like 👀

Watching this journey has been really special 🤍

Adele started with me last year to get extra guidance in the gym, level up her training, stay accountable, and get some nice recomposition happening before heading off to Europe. When she came back, the goal was to feel strong, confident and toned going into her wedding prep and from there we really got stuck into it.

This wasn’t a fat loss journey, she already had an amazing base. It was more about fine tuning her body composition and bringing out what was already there.

Fast forward to now and the changes speak for themselves.

What I’m most proud of is how she showed up the whole time. Never shied away from the work, rarely complained and just trusted the process. Everything I gave her she actually implemented. When we moved through different phases she was always ready because she understood what we were doing and why.

She found meals that worked for her, stayed consistent with macros and calories, hit her steps and was progressing in the gym, lifting heavier almost every session. At times I was honestly in awe.

So proud of you such a stunning bride, you smashed this 🤍

Being trusted with helping my clients step into their wedding day feeling confident, strong, and their absolute best is something I never take for granted 🤍

Maddy has been working with me since August 2025 with a clear vision, to tone up, define her arms, shoulders and back, and most importantly feel amazing in her wedding dress. But beyond the physical, it was also about building confidence in the gym and creating a healthier, more positive mindset around nutrition.

Her journey wasn’t without challenges. With an ongoing degenerative disc issue, she had to miss sessions at times and was even bedridden at one point. But instead of losing sight of her goal, we adapted, communicated, and focused on what we could control, and she continued to show up in whatever way she could.

With just one session a week with me, alongside Pilates and her own gym training, her consistency paid off. We saw a reduction in waist and overall fat mass, and in her progress photos you can clearly see that toned look come through, with more definition in her stomach, arms, and upper body.

As a coach, I can guide, support, and adjust the plan, but the results come from you. Maddy stayed aligned with her goal, pushed through the setbacks, and committed to the process, and it shows.

A reminder, if you’re not aligned with your goal, it’s hard to stay motivated when things get tough. But when you are, you’ll find a way.

So proud of you 🤍 what a stunning bride and an even better human.