The Crew Coach

REALISTIC WHAT I EAT IN A DAY WITHOUT TRACKING CALORIES 🍓🍑🥥🥑🍦

Since coming back from my holiday I am no longer tracking my calories as I have built up enough knowledge the last few years to know the correct foods to fuel my body, help me build muscle and keep body fat low. Tracking calories is great when you are prepping for a certain goal or want to build knowledge around foods however it’s not something I want to do all year round!

This is everything I eat ensuring I prioritise protein in every meal and consuming foods I enjoy🤪

If you want to lose body fat, build muscle or just learn more knowledge around nutrition in general drop me a message and we can have a chat 🥰💻

If you travel for work, this is how I’d structure your fat loss plan:

• Flexible calories - Don’t expect every day to look identical. Build a weekly approach.

• Protein first - Have easy, portable options you can rely on when meals are unpredictable.

• Simple workouts - Aim for realistic sessions rather than requiring 5 perfect gym days.

• Steps/movement - Use walking and general activity to keep movement up without adding tons of cardio.

• 80/20 mindset - You can eat at restaurants, enjoy the destination, and still make progress.

Trust me, I get it…I’ve been there✈️

That’s exactly why I love coaching crew. I know how unpredictable the lifestyle can be, and I want to show you that you can still feel strong, confident, and make progress without giving up the life you love. 🩷

‼️ONLY 2 COACHING SPOTS LEFT‼️💪🏼

A few of my crew transformations 👏🏼

What makes these results even better is that they’ve all been achieved alongside a busy crew lifestyle…✈️

Early starts, long days, changing rosters, nights out, holidays, meals out and plenty of social events, they didn’t have to put any of that on hold to make progress.

We worked around their rosters, adapted things when life got busy and figured out what worked for each person. I was there throughout to keep them accountable, make adjustments and make sure they always knew what to do next.

The goal was never to be perfect or live in the gym. It was about finding a routine that worked alongside their job and social life, and being consistent with it.

If you’re crew and feel like your roster makes it impossible to stay on track, it really doesn’t have to.

I’ve got 2 coaching spots left for anyone wanting to get started🩷

DM me “CREW” and let’s chat 🤝🏼✈️

✨ CLIENT SPOTLIGHT ✨

So proud of this amazing lady!

Despite working as cabin crew, flying regularly, managing a busy schedule, and still enjoying meals out & social events, she’s absolutely smashing her fat loss journey.

She’s officially 6kg down and proving that you don’t need to put your life on hold to get results. 🙌

This is what happens when you focus on consistency over perfection. No extreme restrictions, no missing out just building sustainable habits that fit around real life.

Her dedication, trust in the process, and commitment to showing up even when life gets busy have been incredible to watch, and I’m so proud of everything she’s achieved so far. 💪

The journey isn’t over yet, but 6kg down is a huge milestone, and it’s only the beginning! 🩷

If you’re feeling stuck, struggling to make progress, or think your busy lifestyle means your goals have to wait, let this be your sign that it doesn’t have to be that way. I’ve had a couple of coaching spaces open up, so if you’re ready to achieve results that fit around your life, send me a message and let’s chat.💛

Back from a 10 night all inclusive holiday and straight back into routine ✈️💪🏼

One thing that always helps me get back on track is making sure I’ve got high protein meals and snacks prepped for work. As cabin crew, long days and limited food options can make it so easy to grab whatever’s available, so being prepared makes all the difference.

These are a few of my go to high protein foods that keep me full, help me hit my protein target, and make getting back into routine so much easier.

Remember, one holiday doesn’t undo your progress. Enjoy it, then get back to the habits that made you feel good in the first place. It’s what you do most of that counts.🩷

Watch my body change when I start prioritising nutrition 👀🥝🫐🍉🥯🥑

No fad diets. No cutting out entire food groups. No surviving on the smallest amount possible.

Just fuelling my body with enough protein, balanced carbohydrates, healthy fats, and whole foods that support my goals.

Training is important, but nutrition is what allows your body to recover, build muscle, improve performance, and create lasting changes in your physique.

This is your reminder that you can’t out-train poor nutrition. The biggest transformation starts with what you consistently put on your plate.

If you’re feeling stuck and don’t know where to start, send me a message. I’d love to help you build a nutrition plan that fits your lifestyle and gets you the results you’re working for🩷💪

If you think losing weight means surviving on salads, skipping meals, and saying goodbye to your favourite foods…

That’s probably why you’re struggling and feel as if you’re constantly starting over!

Most cabin crew don’t fail because they lack motivation.

They fail because they’re trying to follow a plan that’s impossible to stick to alongside early starts, delays, jet lag, and long duty days.

The truth?

✅ You can eat carbs.
✅ You can eat chocolate.
✅ You can eat meals you actually enjoy.
✅ You can still lose body fat.

Fat loss isn’t about eating as little as possible.

It’s about creating a calorie deficit while eating enough protein and building habits you can maintain around your roster.

Comment CREW if you’re tired of starting over every roster and want a realistic approach to fat loss💪🏼🩷

SMALL SWAPS = BIG RESULTS 💪🏼

I used to think fat loss meant eating bland meals and cutting out all the foods I loved!! But the truth is you can keep enjoying your favourite meals…you just need to tweak them.

I am actually able to enjoy what I eat, I’ve been able to stick with it long enough to see real changes in my body, my strength, and my confidence.

If your healthy eating feels like a punishment, you’re doing it wrong. Make swaps you like, cook meals you look forward to, and watch how much easier it becomes to reach your goals.

The secret to training as cabin crew? Consistency, not perfection.💪🏼👌🏼

Would you believe I weigh the exact same in both photos?

Building muscle, dropping body fat, and shaping my body through consistency and strength training all whilst flying around the world✈️ Being cabin crew doesn’t have to mean losing your routine as I used to think at the beginning of my fitness journey. Show up for YOURSELF. Lift heavy and fuel your body properly 🫶🏼

These photos are a reminder that change doesn’t happen overnight. It is built from small choices made day after day, no matter where in the world I am. 🌍

Still got a long way to go but I am enjoying the process 🩷

With the guidance of Kazeem Laoshe | Fat-Loss Coach 💪🏼

FOOD I USUALLY PREP FOR A 3 DAY LONG HAUL TRIP 🇺🇸 ✈️

As you may have noticed I focus on prepping a lot of high protein meals for my flight and to also take to the hotel with me. A lot of people think eating high amounts of protein is just for building muscle when in fact it is way more than that. Protein helps to keep you fuller for longer and with long flight times and temptations left right and centre it’s essential I keep my body fuelled with the right meals to ensure I don’t reach for snacks out of habit rather than hunger.

All in all this took around 10 minutes to prep and I know I will feel so much better for it. Not only that but it saves me so much money when I’m downroute!! Give this a go for your next flight and trust me you will feel so much better for it 🩷💪🏼