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Steph Brown | Training & Nutrition Coach

@fit.stephbrown

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Online Coach & 1:1 PT @lionessperformance
For women who know they’re capable of more
Training • Nutrition • Accountability
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A little meal inspo from my clients lately

Proof that eating towards your goals doesn’t have to be boring, bland or complicated.

Simple, balanced meals that actually look GOOD

#nutrition #onlinecoach taken in Melbourne, Victoria, Australia by @fit.stephbrown

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3 months ago

She thought she couldn’t & she did 🤍

I looked at the goal, the challenge, the dream… and honestly, it felt way too big. I doubted myself, questioned everything, and almost let the fear talk me out of it before I even started.

But I just took it one step at a time. It was messy, it wasn’t perfect, and there were plenty of moments I wanted to give up, but I didn’t. I kept showing up. And I did the damn thing.

You’re capable of absolutely anything that you put your mind to xx

#journey #life #fitnessjourney #health #mindset by @fit.stephbrown

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a year ago

This is my incredible online client, Tiffany

Before she even started working with me, Tiffany had already lost over 30kg on her own which is an unbelievable achievement and a true reflection of her discipline and commitment.

When we began coaching together, our main focus was doing some much needed housekeeping with both her training and nutrition.
She had been in a calorie deficit for a long time, so the first priority was actually increasing her calories to support her metabolism, recovery, and long term progress.

We’ve also made big improvements to her training approach, with a strong focus on intensity, exercise execution, and progressive overload making sure every session has purpose and direction.

One of Tiffany’s biggest strengths as a client is her communication.
She consistently keeps me updated on how she’s feeling, how training is going, and what her body is responding to.
This level of communication is exactly what creates a strong and successful coach client relationship.

Her goals for this year are to continue building muscle, improve her overall strength and performance, and prepare to run a half marathon which is an incredible challenge to take on alongside her physique goals.

Tiffany is a true example of what consistency, patience, and dedication can achieve.
I am so proud of the work she continues to put in and excited to see what she accomplishes next. 🤍 taken in Melbourne, Victoria, Australia by @fit.stephbrown

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9 months ago

You come to me wanting to lose weight, but you’ve never tracked your food, you’ve never really had consistency with your nutrition, and you’re not sure what a carb, fat or protein actually is

So no, I’m not putting you straight into a calorie deficit

We’re starting in maintenance

This gives us time to find your baseline, learn how much food your body is actually getting, build consistency and teach you the fundamentals of nutrition without immediately adding the pressure of trying to lose weight

Because I don’t want you to spend 12 weeks being good, lose the weight and then have absolutely no idea what to do next

I want you to understand why you’re eating the way you are, know how to build balanced meals, understand your portions and have habits that fit into your actual life

Then, when we move into a fat loss phase, you’re not learning everything at once

And when we eventually come OUT of that fat loss phase, you have the skills to maintain your results rather than bouncing straight back into old habits

We’re not delaying the goal. We’re building the foundation that makes the goal sustainable 🤍

#nutrition #onlinecoach #onlinenutritioncoach taken in Melbourne, Victoria, Australia by @fit.stephbrown

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20 days ago

Healthy food is only helpful if you actually eat it

Don’t buy five different healthy foods because they sound good in theory, when you already know they’re going to sit untouched in the fridge

Buy foods you genuinely enjoy

If you love potatoes, buy potatoes. If you hate salads, stop buying salads

Your nutrition doesn’t need to look perfect to work

The goal is to build a way of eating that fits your actual life, your preferences and the foods you’ll happily eat week after week

Make healthy eating realistic, not restrictive

#nutrition #onlinecoach by @fit.stephbrown

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a month ago

Celebrating Baby Boots 🩵 taken in Melbourne, Victoria, Australia by @fit.stephbrown

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a month ago

Sometimes we’re so quick to blame our circumstances, our stress, our lack of motivation or the things happening around us

But sometimes, if we’re brutally honest, we’re the ones getting in our own way

You can’t control everything that happens to you, but you can control how you respond

Stop turning a bad moment into a bad day
Stop letting fear make decisions for you
Stop calling rejection failure
Stop waiting to feel motivated before you take action

You don’t need to have everything figured out. You just need to stop talking yourself out of the things you actually want

A little accountability. A little perspective. And sometimes a good old fashioned pull your fucking socks up

You’re more capable than the excuses you keep making

#perception #reality #mindsetshifts by @fit.stephbrown

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a month ago

I’m always asking myself, what event can I do next?

Not because I’m naturally confident, but because pushing myself outside my comfort zone has led to some of the best experiences and biggest lessons

Running, Hyrox, strength events, body building none of them felt easy at first. But trying new things is fun, and you never know what you’re capable of until you give it a crack

What’s something outside your comfort zone you’d love to try?

#onlinecoach #gymmotivation #ﬁtness by @fit.stephbrown

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2 months ago

You’re sacrificing gains in the gym if you aren’t eating before you train

Training is the stimulus, but food gives your body the energy to actually perform, recover and build muscle

Going into your session under fuelled can mean less energy, poorer performance and struggling to hit the intensity you need to progress

You don’t need a huge meal either a simple source of carbs before training can make a big difference

#onlinecoach #nutrition #reminder by @fit.stephbrown

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2 months ago

I wanted to feel fit. I wanted to feel strong. I wanted to keep running, lifting and moving my body the way I had been before falling pregnant

Just months before finding out I was pregnant, I had completed HYROX. I was deep in my running and strength era and genuinely felt fitter and stronger than I ever had

Then 6 weeks pregnant hit

The vomiting. The nausea. The fatigue. Feeling completely miserable for the majority of the time

And suddenly, training just wasn’t a thing for me

As a coach, I felt a LOT of pressure around that

How could I show up online when I wasn’t training?
How could I be a good coach when I didn’t look or feel like the “fit” version of myself I was used to?
Shouldn’t I be setting an example?

But pregnancy has taught me that being a coach isn’t about constantly proving how fit you are

It’s about understanding that life has seasons

And this season, my body needed something completely different from me

I had to let go of the expectation that I should be training and looking a certain way, and accept that this was simply not my journey

Would I have loved a pregnancy where I trained consistently and felt strong the whole way through?

Absolutely

But that wasn’t my reality

And that’s okay too

Sometimes strength looks like pushing yourself

And sometimes strength looks like letting go of what you thought this season was supposed to look like

#onlinecoach #pregnancy #mindset by @fit.stephbrown

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2 months ago

This trend is really showing the different eras of life that we are in

3pm really reflects this difference 😂 by @fit.stephbrown

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2 months ago

Just a bit of extra motivation for your Thursday ❤️‍🔥

#onlinecoach #selflove #mindset by @fit.stephbrown

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2 months ago