Instagram story viewer> @aligned.performance.co> Posts

Sam | Nutrition and Strength Coach

@aligned.performance.co

248

followers

480

following

Helping busy women lose fat & build strength
🏆 Evidence-based coaching
🙌 Lost 50kg & kept it off | I Get It!
⬇️ Coaching • 77 Aligned • Booking Below

POSTS STORIES REELS TAGGED

Your go-to nutrition coach. I help busy people juggling work, sports, social life and studying achieve confidence and get results they have wanted through simple nutrition and common sense swaps.

No fad diets.

No extremes.

Just simple down to earth swaps for a sustainable and balanced lifestyle.

DM me “Ready” to get started on your journey!

#nutrition #busylifestylefitness #nutritioncoach #downtoearth #commonsensefood by @aligned.performance.co

20

3

8 months ago

What we do at Team Aligned

If you’re wanting to start strength training but don’t know where to begin… or you’ve already started but struggle to stay consistent, fit it into your lifestyle, or see real progress — this is for you.

If your goal is fat loss and you’re over quick fixes, fad diets, and the cycle of starting over every Monday — we focus on doing it properly, sustainably, and in a way that actually lasts.

And if you’re curious about stepping into competitions but feel like it’s “not for you yet” — we can help you bridge that gap too.

Strength training and nutrition don’t need to be complicated, but they do need to be personalised. Most people don’t fail because they lack effort — they fail because the plan doesn’t fit their life.

At Team Aligned, we work with everyday people who want to:
• Get stronger and more confident in the gym
• Lose body fat without restrictive dieting
• Build structure around training and nutrition that actually sticks
• Enjoy food and still reach their goals

No extremes. No all-or-nothing approach. Just a system that works in real life.

If you’re ready to stop guessing and start progressing, send me a DM with the word “ALIGNED” and we’ll chat through your goals and see if it’s a fit. by @aligned.performance.co

12

1

5 months ago

Meet your Coach: Sam
I am here to help you build strength, confidence and a lifestyle you actually enjoy. Your goal matters - whether it’s getting stronger, feeling more confident, finding balance, or levelling up!

No matter where you’re starting, I’m all in on helping you get there. Let’s put in the work and make it happen.

Nutrition made simple, built for you by you.

Ready to chat and achieve your goals through your own specialised plan? Comment “READY” and let’s get to it 🔥🙌
#confidencecoach #committoyou #resultsdriven #healthcoachlife #sustainablefitness by @aligned.performance.co

21

6

8 months ago

Being a personal trainer doesn’t mean my entire life revolves around the gym.

Between work, studying Clinical Nutrition, running Aligned Performance, my own powerlifting training and spending time with my horses, some weeks are a juggling act.

And sometimes, things don’t go to plan.

That’s exactly why I believe strength training and nutrition need to fit into your lifestyle, rather than expecting your entire lifestyle to revolve around them.

You don’t need a perfect schedule to make progress.

You need a realistic approach, flexibility and a plan you can keep coming back to.

That’s exactly how I coach.

If you’re ready for strength and nutrition coaching that works WITH your lifestyle, DM me “ALIGNED” and let’s chat.

#AlignedPerformance #RealLifeFitness #StrengthTraining #OnlineCoaching #onlinenutritioncoaching by @aligned.performance.co

8

1

5 hours ago

STRUGGLING TO STAY CONSISTENT WITH YOUR TRAINING? MISSING SESSIONS OR A WEEK AND FEELING GUILTY?

You don’t need another rigid program that makes you feel guilty when life gets busy.

You need a realistic approach to strength training that considers your goals, commitments and lifestyle.

I help you build strength, confidence and sustainable habits without expecting perfection.

📩 DM me “ALIGNED” to chat about coaching options and how we can make training work for YOU with NO GUILT when life gets busy!
#onlinenutritioncoach #onlinefitnesscoaching #lifegetsbusy #strengthtrainingforwomen #consistencynotperfection by @aligned.performance.co

10

1

2 days ago

“I CAN’T EAT BEFORE MY MORNING WORKOUT!” (Yeah I was of you too!)

Sound familiar?

One of the things I hear quite often is that people struggle to eat before an early-morning training session.

And I get it! Not everyone feels like sitting down to a full breakfast at 5 am (or 3am in my case).

But here’s something you need to understand….

Your body needs energy to perform, but that doesn’t necessarily mean you need to eat a full meal immediately before every workout.

Your fuelling needs depend on your training intensity, duration and goals.

If you’re training early in the morning and you struggle to stomach food first thing?

Start small!

🍬 A lolly or two
🍘 A rice cake
🍌 A few bites of banana
🍎 Some fruit

These are examples of carbohydrate-containing foods you could experiment with, depending on what you tolerate and what your session requires.

You don’t have to jump straight into a full breakfast. You can gradually build up your intake as needed.

And yes, lollies can have a place in sports nutrition! That doesn’t mean they’re nutritionally equivalent to fruit or should replace balanced meals. It means different foods can serve different purposes.

The goal isn’t to force breakfast. It’s to find a fuelling strategy that supports your training and you.

Nutrition doesn’t need to be complicated, but it does need to be individualised.

Now tell me — are you a breakfast-before-training person, or do you prefer to eat afterwards? Comment below #morningtraining #strengthnutrition #preworkoutnutrition #evidencebasednutrition #fuelyourtraining by @aligned.performance.co

5

1

3 days ago

SUPPLEMENT SATURDAY: VITAMIN B1 (THIAMIN)

We hear a lot about B vitamins and energy, but does taking more actually give you more energy?

Vitamin B1, also known as thiamin, plays an important role in helping your body use energy from the food you eat.

It also supports normal nervous system function and essential processes within our cells.

But here’s the interesting part…

Just because a vitamin is essential for energy production doesn’t mean supplementing with more will give you an energy boost.

Research hasn’t consistently shown that additional B1 improves exercise performance in people who are already meeting their nutritional needs.

And for most people, B1 can be obtained through everyday foods such as whole grains, pork, legumes, nuts, seeds and fortified cereals.

So before reaching for another supplement, ask yourself:

Am I actually missing something from my diet, or am I expecting a supplement to do something it wasn’t designed to do?

Food first.
Supplements when needed.
Know WHY you’re taking them.

Confused about supplements or whether your nutrition is supporting your training goals?

DM me “NUTRITION” and let’s have a chat. #supplementsaturday #evidencebasednutrition #nutritioncoachingonline #strengthtrainingforwomen #thiamin by @aligned.performance.co

4

0

6 days ago

The side-eye at the start should’ve been everyone’s first warning.

One of us made this look effortless.

The other (me 🙋‍♀️) was just trying to survive.

Apparently being a PT, competitive powerlifter and horse rider does NOT prepare you for ANY gym challenge. 😂

But this is the side of training I love just as much as the serious stuff.

The friendships, the laughs, the ridiculous challenges and the memories you make along the way.

Training should challenge you, but it should also be FUN.

Tag the friend who’s always talking you into questionable gym activities. 👇 Tag us!! Can’t wait to see your attempts! @ftncoaching @aligned.performance.co #strengthpurposealignment #gymchallenges #gymfails #girlswholift #onlinecoaching by @aligned.performance.co

51

21

8 days ago

Supplement Saturday: VITAMIN D

We often hear about Vitamin D in relation to sunshine — but what does it actually do, and does everyone need to supplement it?

Vitamin D plays an important role in:

☀️ Helping our body absorb calcium
🦴 Supporting healthy bones and teeth
💪 Supporting normal muscle function

But here’s the important part:

Vitamin D being essential doesn’t mean more = better.

If your Vitamin D levels are already adequate, taking extra doesn’t automatically make you stronger, improve performance or provide additional health benefits.

And because Vitamin D is fat-soluble and stored in the body, unnecessarily high doses over time can cause problems.

So, do you need a supplement?

Maybe — but there should be a reason for taking it.

If you’re concerned your Vitamin D may be low, particularly before reaching for high-dose supplements, speak with your GP about whether testing and supplementation are appropriate for you.

The recurring Supplement Saturday message:

Know WHY you’re supplementing.

Supplements should supplement the foundations — not replace them.

Confused by supplements, nutrition or what you actually need to support your goals? DM me “NUTRITION” and let’s chat. #supplementsaturday #vitamind #womenshealth #evidencebasednutrition #strengthtraining by @aligned.performance.co

4

1

13 days ago

You don’t need to get fit before you start working with a coach.

You don’t need to know your way around a gym.
You don’t need to already be strong.
You don’t need to have your nutrition sorted.
And you definitely don’t need to wait until you feel “ready”.

That’s what coaching is for.

We start with where you are now, what you’d like to achieve and what realistically fits around your life.

Maybe you’re a complete beginner.
Maybe work makes having a “perfect” routine impossible.
Maybe you’ve trained before but don’t know what to do next.
Maybe you just want someone in your corner helping you learn.

All of those are perfectly good places to start.

I’m opening up a few more coaching positions with Aligned Performance Co. for face-to-face, hybrid, online and nutrition coaching.

If you’ve been thinking about starting but aren’t sure what kind of support you need:

Comment or DM me “START” and we’ll have a chat.

No pressure. No expectation that you already know what you’re doing. That’s my job. #beginnerstrengthtraining #womenstrengthtraining #onlinenutritioncoach #onlinefitnesscoaching #hybridcoaching by @aligned.performance.co

12

1

17 days ago

Week 1 of comp prep ✅
Did it go according to plan? Absolutely not ❌

This week I’ve been battling an upset stomach, which definitely affected my energy levels and what I felt capable of doing.

Not exactly how I wanted to start prep.

But instead of deciding the week was a write-off, the goal changed.

Move. Rest. Recover. Do what I need to do to get back on track.

Movement was still prioritised where I could.
Nutrition was adjusted around how I was feeling.
And conveniently, being in a deload meant rest and recovery could take centre stage.

Because weeks like this happen.

Comp prep or not, there will be weeks when the plan you started with simply isn’t the plan you need anymore.

That doesn’t mean you’ve failed.
It doesn’t mean you need to give up until Monday.
And it definitely doesn’t mean you need to go all-or-nothing.

Sometimes consistency looks like changing the strategy.

That’s something I work on with my clients too — we’re not trying to create a perfect plan for a perfect week. We’re building something that can adapt when real life happens.

Week 2 — you’ will be better.

And on that note, I’m opening up a few more coaching positions.

If you’re trying to get stronger, improve your nutrition, lose weight or simply become more consistent — but need a plan that can actually adapt around your life — I’d love to work with you.

I offer face-to-face PT, online coaching, hybrid coaching and nutrition coaching.

DM me “ALIGNED” and tell me what you’re working towards. I’ll help you figure out which option would suit you best. #onlinenutritioncoaching #strengthtrainingforwomen #nutritioncoach #onlinenutritioncoach #realisticnutritionist by @aligned.performance.co

28

20

19 days ago

Supplement Saturday: OMEGA-3

Omega-3 gets talked about A LOT — heart health, brain health, inflammation, muscle growth, recovery…

But what does the research actually support?

Omega-3 is an important type of fat, particularly EPA and DHA, which we can get from foods such as oily fish or from supplements.

When it comes to training, the research is interesting:

There may be a small benefit to strength, but omega-3 is not a muscle-building supplement.

Some research suggests it may help with muscle soreness and recovery following hard training — but we’re still learning who benefits most and what dose is ideal.

Importantly, not everyone needs an omega-3 supplement.

If you are buying one, don’t be distracted by “1000 mg fish oil” written across the front of the bottle.

Turn it around and check how much EPA + DHA you’re actually getting.

As always though, follow:

Food first.
Supplements second.
Know WHY you’re taking it.

Not sure whether the supplements you’re taking are actually helping you — or if you even need them?

If you want help taking the guesswork out of your nutrition and building an approach around your goals, training and lifestyle, DM me “NUTRITION” and tell me what you’re currently working towards. #omega3 #evidencebasednutrition #strengthandnutrition #onlinenutritioncoach #onlinefitnesscoach by @aligned.performance.co

5

1

20 days ago