Prime Programs

We have a range of services to suit all women. Whether you are a busy mother, new to health and fitness, an experienced gym-goer or just don’t know where to start we can help you.

Prime Training and Nutrition - Coaching Package

1:1 Complete Coaching Package

$57 per week

  • Customised Training and Nutrition Program (calories, macros + meal guide)
  • Weekly Check Ins
  • 4-week customised training splits (home or gym option)
  • 24/7 Support
  • App Access
  • Ongoing goal setting and accountability
  • Free Flexible Dieting E-Book
  • Monthly zoom calls
  • Minimum 8 weeks (2 weeks notice to cancel)

1:1 Nutrition Only Coaching

$47 per week

  • Customised Macros + Meal Plan
  • Weekly Check Ins
  • 24/7 Support
  • App Access
  • Ongoing goal setting and accountability
  • Minimum 8 weeks (2 weeks notice to cancel)
  • Monthly zoom calls
Prime Training and Nutrition - Nutrition Only Coaching
Prime Training and Nutritions img-diet-plan

8 Week Nutrition Coaching Plan

$200 upfront

  • 1 x Check in at 4 week mark
  • Customised Macros + 3 Day Meal Plan
  • App Access
  • Upfront Payment

Success Stories

Check out a few of our amazing women who have changed their life for the better through health and fitness.

My journey with Ruby has been a real transformation. Not only have I reduced my weight and improved my strength, I am in better health and very optimistic about my future. After years of work stress and being overweight I have now learnt what exercise suits me and how to manage my diet. I eat food I like and still enjoy my life knowing I have my health under control. These photos don't represent me at my worst. I believe I was close to 90 kilograms at my lowest point and I certainly tried hard not to weigh myself or take photos at that point!!! Thank you Ruby for changing my life. At 52 I feel better than I did 20 years ago and many have commented I look better too. Don't hesitate. This is not a fad program. It is an education in living well and managing your life and health.

Fiona

You made it feel like a team effort and I was never alone. Our weekly check-ins motivate me to stay on track. The personalised meal plan is delicious and a delightful difference as I never felt hungry unlike every other diet I have ever done and I still managed to lose weight. The before and after photos you showed me blew me away, I was so pleased with the results. I want to thank you once again as I feel totally confident that you have well prepared me for the 10km run goal that I had and for helping me see healthy food as really enjoyable. Two things I convinced myself were impossible! I have already recommended my friends to you, they are thanking me for the referral as they are saying the exact same things as me.

Esther

You made it feel like a team effort and I was never alone. Our weekly check-ins motivate me to stay on track. The personalised meal plan is delicious and a delightful difference as I never felt hungry unlike every other diet I have ever done and I still managed to lose weight. The before and after photos you showed me blew me away, I was so pleased with the results. I want to thank you once again as I feel totally confident that you have well prepared me for the 10km run goal that I had and for helping me see healthy food as really enjoyable. Two things I convinced myself were impossible! I have already recommended my friends to you, they are thanking me for the referral as they are saying the exact same things as me.

Esther

Flexible Dieting Guide

This simple guide to flexible dieting will give you the educational tools to take control of your nutrition. This e-book will give you a new perspective on nutrition and how to incorporate the foods you love into your lifestyle, while still ensuring you stay on track with your goals. It includes a simple breakdown of calories and macros, the long-term health issues from dieting, how to track your macronutrients and where to start.

Your Details

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Prime Training and Nutrition Flexible Dieting Guide E-Book

Take care of your body.
It’s the only place you have to live.

Prime Training and Nutrition - Kettlebell

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Food Quality is Important! 🥑🥦

Yes the main factor that determines fat loss is a calorie deficit meaning we are eating less then we are expending. This doesn’t mean you shouldn’t be prioritising nutrient dense, high quality foods. The best foods to eat are the ones you enjoy, meet your calorie targets and allow you to be consistent. I like to ensure my clients are eating at least 80% whole foods and allow 20% for more “soul” foods. At the end of the day it may not impact your result but it will impact how you feel and how your body functions! Top tips:

✅There are foods that will be more nutrient dense and these should make up majority of your day
✅Always hit your protein target to ensure you can build and maintain muscle mass
✅Don’t restrict yourself or cut out food groups if you don’t have an intolerance
✅Aim for fresh fruit and vegetables to ensure you get in your micronutrients
✅Have a structure in place whether this is a meal plan or meal prep
✅Allow yourself flexibility so you can socialise and go out without fear of undoing your hard work

Overwhelmed when it comes to your nutrition? Education is key! Get in touch today for a chat about where to start ✨
... See MoreSee Less

Food Quality is Important! 🥑🥦

Yes the main factor that determines fat loss is a calorie deficit meaning we are eating less then we are expending. This doesn’t mean you shouldn’t be prioritising nutrient dense, high quality foods. The best foods to eat are the ones you enjoy, meet your calorie targets and allow you to be consistent. I like to ensure my clients are eating at least 80% whole foods and allow 20% for more “soul” foods. At the end of the day it may not impact your result but it will impact how you feel and how your body functions! Top tips:

✅There are foods that will be more nutrient dense and these should make up majority of your day
✅Always hit your protein target to ensure you can build and maintain muscle mass
✅Don’t restrict yourself or cut out food groups if you don’t have an intolerance 
✅Aim for fresh fruit and vegetables to ensure you get in your micronutrients 
✅Have a structure in place whether this is a meal plan or meal prep 
✅Allow yourself flexibility so you can socialise and go out without fear of undoing your hard work 

Overwhelmed when it comes to your nutrition? Education is key! Get in touch today for a chat about where to start ✨

Monday’s! It isn’t always easy to get it done, I really didn’t feel like it today but sweating it out in the fresh air made me feel so much better 🍃💥 Making sure I move my body during pregnancy to keep me healthy and sane 🤍 thanks @jeskatito for pushing me and being the best training buddy 💪🏼 ... See MoreSee Less

Can you lose fat in one specific area? Truth Thursday ❌✅

It’s very common to hear women say things like: “I just want to get a flat tummy” or “can I grow my glutes but lose fat from my upper arms” 🤔

Unfortunately fat loss doesn’t work like that. We can either lose weight or gain weight. To lose fat on any part of your body we need to be in a calorie deficit. We cannot pick or choose exactly where it will come off and this is determined by genetics.

The good news is we can focus on building muscle in a specific area. This means when we lose fat we will have more shape and definition on that area of our body. So how do I get a flat tummy? The main factors here are patience, consistency and to have a sustainable plan in place. Need help getting started? Unsure how to train and eat for your goals? Book in a free chat today by sending us a message 💥
... See MoreSee Less

Can you lose fat in one specific area? Truth Thursday ❌✅ 

It’s very common to hear women say things like: “I just want to get a flat tummy” or “can I grow my glutes but lose fat from my upper arms” 🤔 

Unfortunately fat loss doesn’t work like that. We can either lose weight or gain weight. To lose fat on any part of your body we need to be in a calorie deficit. We cannot pick or choose exactly where it will come off and this is determined by genetics. 

The good news is we can focus on building muscle in a specific area. This means when we lose fat we will have more shape and definition on that area of our body. So how do I get a flat tummy? The main factors here are patience, consistency and to have a sustainable plan in place. Need help getting started? Unsure how to train and eat for your goals? Book in a free chat today by sending us a message 💥

Full Body @ 19 Weeks Pregnant 💥
An effective, full body resistance session! I ensured I activated and warmed up prior to starting 💪🏼

A1) Wide Grip Lat Pull Down 3 x 8-10
B1) BB Romanian Deadlift 3 x 12
C1) Incline BB Press 3 x 12
D1) DB Reverse Lunges 3 x 10
E1) Cable Rope Pull Over 3 x 15

For customised training programs suited to your goals and lifestyle get in touch 💪🏼💥 We cater for body composition goals, strength goals, fitness, general health and pregnancy/ postpartum ✨
... See MoreSee Less

It’s the simple things ✨🙏🏼 On weekends or days where I have the luxury of having no 4.30am alarm there is nothing better then a morning walk, sunshine and a coffee from @sunrisecafeau ☕️

Routine becomes your habits, habits become your destiny 🌟☄️

Do you have a productive routine? If not it may be time to make one! Routines allow you to take advantage of time, willpower and self-discipline by ensuring you establish priorities, keep track of your goals and cut out any procrastination or time wasting.

A morning routine is a great place to start. A structured routine to start your day has been proven to increase productivity, reduce stress levels and help you control your day. Everyone's routine is going to be different but here are some things that we believe help set you up for the day.
* Wake up early
* Make your bed
* Recite 5 positive affirmations
* Read your goals
* Write a to-do list of what you want to achieve today
* Express gratitude- what are 3 things you are grateful for today?
* Exercise if possible
* Make a healthy breakfast
 
Do you need help with daily habits that will help you achieve your goals? We would love to help ☺️ www.theprimecoach.com.au
... See MoreSee Less

It’s the simple things ✨🙏🏼 On weekends or days where I have the luxury of having no 4.30am alarm there is nothing better then a morning walk, sunshine and a coffee from @sunrisecafeau ☕️ 

Routine becomes your habits, habits become your destiny 🌟☄️

Do you have a productive routine? If not it may be time to make one! Routines allow you to take advantage of time, willpower and self-discipline by ensuring you establish priorities, keep track of your goals and cut out any procrastination or time wasting.

A morning routine is a great place to start. A structured routine to start your day has been proven to increase productivity, reduce stress levels and help you control your day. Everyones routine is going to be different but here are some things that we believe help set you up for the day.
* Wake up early
* Make your bed
* Recite 5 positive affirmations
* Read your goals
* Write a to-do list of what you want to achieve today
* Express gratitude- what are 3 things you are grateful for today?
* Exercise if possible
* Make a healthy breakfast
 
Do you need help with daily habits that will help you achieve your goals? We would love to help ☺️ www.theprimecoach.com.au

A new week = new opportunity to implement and practice better habits ✨🥑🍉 Here are 3 of my top nutrition tips to stay on track and avoid getting frustrated and overwhelmed ✨

1️⃣CONSISTENCY- consistency is the key to long term results. Who has followed a diet or tracked their food for a week then given up because they didn’t see results straight away? Our body took time to get to its current condition and if we want to change it we need to be patient and consistent. Find a sustainable and enjoyable way of eating that is easy to stick to and results will come if you follow the plan and stay consistent!

2️⃣ TRUST THE PROCESS, DON’T OVERCOMPLICATE- Don’t go crazy and completely change your whole diet, you won’t know where to start or what to do. Find foods you enjoy that are easy to cook and meal prep. Stick to simple unprocessed foods that can be seasoned and work into your meal plan. I like to set up my meal plan for the week and follow it for that week to keep it easy rather then mixing it up every day.

3️⃣ROUTINE- knowing when you can meal prep, what time you can eat and when you are training makes it much easier to stay on track. There will be no missed meals, training sessions or over eating. If you eat similar meals at similar times you have a simple structure to follow and play around with if you need too. Find what works with you and run with it!

Here is an example of my meal prep! I sit down on the weekend and plan my meals for the week then I figure out what I need, do my weekly shop then prep it and weigh it so it’s done and ready to go. Delicious meals that hit my macros and ensure I stay on track to my goals ✅💪🏼 not sure where to start with your nutrition? Get in touch ☺️
... See MoreSee Less

A new week = new opportunity to implement and practice better habits ✨🥑🍉  Here are 3 of my top nutrition tips to stay on track and avoid getting frustrated and overwhelmed ✨

1️⃣CONSISTENCY- consistency is the key to long term results. Who has followed a diet or tracked their food for a week then given up because they didn’t see results straight away? Our body took time to get to its current condition and if we want to change it we need to be patient and consistent. Find a sustainable and enjoyable way of eating that is easy to stick to and results will come if you follow the plan and stay consistent! 

2️⃣ TRUST THE PROCESS, DON’T OVERCOMPLICATE- Don’t go crazy and completely change your whole diet, you won’t know where to start or what to do. Find foods you enjoy that are easy to cook and meal prep. Stick to simple unprocessed foods that can be seasoned and work into your meal plan. I like to set up my meal plan for the week and follow it for that week to keep it easy rather then mixing it up every day. 

3️⃣ROUTINE- knowing when you can meal prep, what time you can eat and when you are training makes it much easier to stay on track. There will be no missed meals, training sessions or over eating. If you eat similar meals at similar times you have a simple structure to follow and play around with if you need too. Find what works with you and run with it! 
      
Here is an example of my meal prep! I sit down on the weekend and plan my meals for the week then I figure out what I need, do my weekly shop then prep it and weigh it so it’s done and ready to go. Delicious meals that hit my macros and ensure I stay on track to my goals ✅💪🏼 not sure where to start with your nutrition? Get in touch ☺️
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