PRFM.

Welcome to PRFM.

1:1 Personal Training & Small Group Personal Training

Location: Strand Fitness Central Gym, Townsville

THIS IS HOW YOU ACHIEVE IT.

SAVE FOR THE NEXT TIME YOU GET STUCK ON WHAT ACTION TO IMPLEMENT TOWARDS YOUR GOALS.

If you're someone who craves discipline, routines and knowing what habits to adhere with in order to achieve your goals..... then DM my page "TRANSFORM" to chat about my 1:1 Online Hybrid Fitness Coaching Packages. 🔥🔥

QUICK BREAKFAST IDEAS 🍓🥑🥖🍉

Save this for your next meal prep!!

Pssstt: If you need help transformation your relationship with food then dm my page "TRANSFORM" to chat about my 1:1 Online Hybrid Fitness Coaching Packages. 🎯🎯

your next upper workout // hybrid 🔥💪

save this for later and tag in your next workout.

DINNER INSPO // These are quick, easy, affordable and nourishing meals.

If you choose the Pesto Pasta and decide to swap out that specific pasta you can opt it out for Vetta Protein Pasta to keep your protein intake up. Alternatively if you want a wheat pasta instead of protein just be sure to add a protein source to that meal to ensure it's a balanced dinner.

Save this for your next mid-week "AHH WHAT SHOULD I COOK". 🤤

CLIENT SPOTLIGHT 🔦🔦

One of the most hard working girls you'll find in the gym, in her home, in her office and in all realms of life.

1:1 Online Hybrid Coaching providing individuals with the opportunity to transform their mindset, their body and their daily habits.

Tears of joy, witnessing the evolution of these girls in my world!! 🔥🔥

8 Days of Fitmas Free Live Workouts commences tomorrow!!!

Turn your alarms on and join me for a 10-15 minute sweaty workout via our Instagram. If you miss the live you’ll be able to go replay it!!! 🎄❤️💚

So excited!!!!! Let me know if you’re joining live or coming back for it later????

This or That // ENERGY INTAKE AWARENESS 🔥🥗🍝🍎

Energy Intake Defintion: The caloric content / amount of energy you receive when consuming food/ beverages. 😎😎

This information is to provide you with awareness on making food choices based on your goals and personal health.

I encourage you to focus on fuelling and nourishing your body with your health along with your performance being your forefront focus.

I am not against enjoying some soul food options like chips/ biscuits. However as mentioned, this information is provided for you to have the education and awareness on which food option is best for you as an individual.

Struggling with your food relationship? Feeling guilty when you aren't eating healthy? Worried you'll prevent your goals from happening because you at a snack packet of chips? Let's work together on your food relationship and food mindset.

DM our page to chat about 1:1 Online Coaching and let's work together on creating a life of freedom for you where you get to enjoy all the foods whilst achieving your goals. 🍎🍹🧀🍝🥗

Compare The Cals // Soft Drink Edition 🍹

Please understand this is not to say one is better than the other, the GOAT is of course WATER. However this content we are delivering is to provide our audience (aka you) with the awareness of the calories (AMOUNT OF ENERGY) that is in what you're consuming. Please note just because it's lower in calories doesn't always mean it's healthier or more nourishing, in saying that it doesn't mean good or bad.

Why are we sharing this? To create awareness for you around the food and beverages you consume, your social outings and to provide you with the understanding on how to track your food or not track your food all whilst being mindful of your health and the "Does it align with my goals?" .

Save this for later reference!!!

If you want to commit and step into your power, then message our page to start 1:1 Online Coaching with our team of experts. ✨✨🔥

This or That // Chocolate Edition (4 Squares)

Often we are taught that one is better than the other, realistically it's about what you want and what is going to serve your goals at the current time of consumption.

This post is to provide you with awareness around nutrition and the foods you consume.

Personally we love both of these chocolates and there is a time, along with a place for both!

Save this for later!!

P.S We have 3 x 1:1 Online Coaching spots available for the gals that are ready to achieve their goals and transform their body, their mind and their lifestyle. DM us to get started!! ✨💪

Smart Swaps // Sauce Edition 🍎🧅

Calories in some of our favourite sauces, what's your go to sauce??

Did you know one of the easiest ways to over indulge in your Daily Cals is through your sauce portion. I guarantee you that you only need half the amount you usually put on your meals. Give it a go in your next meal, try by halving the amount of sauce you'd usually use.

We hope this helps!

Message our page to start creating your dream lifestyle, body and mindset. ✨✨

Compare The Cals // Zarraffas Grande Beverages ☕️⁠
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Don't get me wrong, I absolutely love a quick trip to Zarraffas especially pre road trip. It's just what we do, however I want to raise awareness around drinking your calories. ⁠
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Is there anything wrong with these beverages? ⁠
No. 🙅‍♀️⁠
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We live a balanced lifestyle here at PRFM. However we do believe in being aware of the food we consume to ensure we are providing our body with the required energy it needs, nourishing our body along with our soul and most importantly consuming a whole food and healthy balanced diet. ⁠
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Sometimes we under-eat and sometimes we are overeating. Here at PRFM. We support our clients choices on how they wish to track their nutrition, sometimes it can be counting their calories and other times it's about being aware of the 2 Grande Vanilla Lattes on Oat Milk had all before 10am. ⁠
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We encourage you to save this post for your next Zarraffas trip, to help you understand the food you're consuming. ⁠
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By all means, enjoy the food and drinks you have. We love that for you, but we do hope this helps provide you with a clear understanding of what energy is in your beverages. ⁠
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Save this for later reference at your next Zarraffas trip! ⁠
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SUNDAY CHECK LIST // 🔥🔥

Our top tips for setting you up for a very successful week.

✖️Do you really make time for what you value? ✖️

Desire to be fitter?
Desire to be stronger?
Desire to make time for exercise?

Perhaps you desire to be confident?

Maybe you want to love yourself more and incorporate self care practises?

Are you setting the time aside to do the things you say you want to do?

If the answer is no, then you can’t say that’s what you truly value. Harsh, but true.

If it means something deep to your core, if it sets your stomach on fire and you want it so bad.. you’ll MAKE time for it.

The “I don’t have enough time” , isn’t a good enough excuse at PRFM.

Providing workouts from 20-60 minutes long, depending on our clients lifestyle, goals and availability.

Each individual has 24 hours in a day, it’s bout time you became better with your time-management and made time for what you truly value.

Our 4 Week FITGIRL kicks off next Monday, June 19th and we have 3 more spots available!!!

30 Min Express Workouts.

This is your time, this is your opportunity to make that time. 🖤

Final days to sign up for our 4 Week FITGIRL Program! 🤍🤍

Link via our bio.

Fitgirl 4 Week Program is officially live for signups. 🖤

✖️Start Date: June 19th
✖️VIP PRFM Community Group Access
✖️4 Week Program
✖️30 Min Workouts
✖️Training App Access
✖️Minimal Equipment

✖️Who’s this program for?
The gals that desire to be fit, confident and strong. From beginners to intermediate to advance. This program is perfect for you to go at your own pace during the workout all whilst having the opportunity to challenge yourself and train hard.

✖️Sign up via the link in our bio.

Opportunity for one lucky gal to win $200 Cash Prize.
How to win:
▪️Upload a story crossing off day 1 of your workouts & the last workout.
▪️Consistently share your workout journey to your story and/or newsfeed to inspire and encourage other likeminded women to workout and feel their best.
▪️Always tag & so our team can monitor those of you that are entering.

*The winner will be decided at the end of the FITGIRL Program based off the creative and consistent content shared. Amount of followers not does matter, we just encourage you to share your journey and inspire others too. Giveaway is in no way sponsored, administered, or associated with Instagram.*

We can’t wait to have you onboard!!! Who are you tagging in this to sign up with you?
🖤🖤

🖤Are you ready to get fit?

Under an hour until our new 4 Week FITGIRL Program goes live for our FB Community!!!! 🏋️‍♀️🚀

The perfect program to build a strong foundation with minimal equipment required, the first of our FITGIRL Series. 🖤

✖️Are you ready to PRFM?

Our 4 Week FITGIRL Program launching at 6pm AEST to our FB Community. 🏃‍♀️🏋️‍♀️

Treat yourself like the goddess you are! 🤎

4 Week FITGIRL Program officially live, details coming.

Full Body Functional Fitness ✖️High Intensity Resistance Training.