Coen Sealey

The majority of our clients are women, so these conversations truly matter. Women naturally store fat in the lower stomach. That is not a flaw. It is not a failure. It is physiology. That area plays an important role in hormone regulation, fertility, and overall health. Your body is not working against you. It is working for you. The female body is incredible. It is adaptive and designed to protect you. Yes, maintaining a healthy weight matters. But pushing your body to extremes does not equal health. Shrinking yourself at the expense of your hormones, energy, mood, or long term wellbeing is not the goal. You are more than a number on the scale. More than a clothing size. More than a before and after photo. Respect your body. Learn how it works and move it because you value it. You deserve to feel strong, confident, and confident in your own skin.

Jump to the link in my bio to download my free smart swaps & snacks ebook. Some condiments are way more calorie dense than you think. These tiny squirts add up fast 😳 Here are a few my weight loss clients use 👇 Ayam Light Soy Sauce 30 ml = 20 cals Hellmann’s Light Mayonnaise 30 ml = 71 cals Heinz Smokey Barbecue Sauce and Marinade 30 ml = 41 cals Condiments are not the enemy. Just be smart with them so you can enjoy flavour and still see results 💪

MEXICAN LOADED POTATO CUPS 🌮🥔 Follow for more quick and easy macro friendly meals! Per serve 158 calories / Protein 14.5g / Carbs 11.1g / Fat 6.1g Ingredients per serve 🥩 50g extra lean beef mince 🌮 3g taco seasoning 🫑 8g red capsicum 🧅 8g brown onion 🥔 40g Carisma potatoes 🧀 8g tasty light cheese 🌽 5g nacho cheese Doritos 🌶 10g Mexican sauce

ABSOLUTE MONSTROSITY WEIGHT LOSS DESSERT 🍫🍓 Follow for more high volume macro friendly desserts! Macros per serve 129 calories / 9.5g protein / 14g carbs / 3.7g fat Ingredients - 3 serves 🍓 Jelly Lite raspberry Aeroplane jelly 125g 🍫 Chocolate protein pudding Wicked Sister 255g 🥚 Meringue nests 1.5 nests 🍓 Fresh raspberries 150g

THE SNACK BOX WEEKLY SERIES, EPISODE 3 🍓🍿 This is what a realistic snack box can look like. Most of us have mindlessly eaten from a family size bag before and ended up hundreds of calories over without even realising. Small decisions add up quickly. A snack box is simply a tool to create structure. It is not a magic fix. Use this simple framework 👇 ✅ Check your calorie and protein targets ✅ Start with fruit or vegetables ✅ Prioritise protein ✅ Add your favourite foods in moderation Important reminder 💥 Organising your snacks alone will not cause fat loss. Body composition is driven by your total calorie intake over time. Small choices, done consistently, lead to big results. Today’s snack box 434 calories / 50.8g carbs / 13.1g fat / 22.4g protein Ingredients 🍓 Frozen raspberries 100g 🥩 Beef jerky original 45g 🥕 Carrot 125g 🧆 Classic hommus 20g 🍦 Raspberry split 63g 🍿 Original popcorn 20g

HIGH PROTIEN PAELLA Would you call it a paella? 🤔 Drop me a follow If you’re trying to lose weight or id you’re sick of the same boring meals! I got you 🤝 Per serve Calories 493 Protein 39g / Carbs 59g / Fat 12g / Fiber 6g Ingredients (Serves 4) 🧅 140g red onion 🥣 500ml salt reduced chicken stock 🌶 1 tbsp onion powder 🌶 1 tbsp paprika 🍚 280g arborio rice 🍅 400g crushed tomatoes 🍗 450g chicken breast 🍤 120g cooked and peeled prawns 🌭 80g chorizo Cook at 190degrees for 50mins Original creator: the man himself @davefellfitness

Want easy to digest, no nonsense, realistic weight loss advice? Drop me a follow, I got you! 🍽️ Eating More for Weight Loss Eating more can actually help with weight loss. High volume foods let you eat larger portions for fewer calories, so you feel full, satisfied, and more consistent over time. 🧠 Why Food Volume Matters Foods that take up more space in your stomach activate fullness signals that tell your brain you’ve eaten enough. This helps control hunger and makes it easier to stop eating without feeling restricted. 🌱 What Works Best Foods high in water and fiber are especially effective, which is why volume eating can make fat loss feel more realistic and sustainable. 🥗 High Volume Food Ideas 🥬 Salads 🥔 Charisma potatoes 🥦 Vegetables like broccoli, zucchini, cauliflower, and peppers 🍓 Berries 🍿 Air popped popcorn 🥣 Broth based soups 🥚 Egg whites 🍉 Watermelon

my new free recipe ebook 💥 High volume foods can completely change the way fat loss feels. They allow you to eat larger portions for fewer calories, which means you feel fuller, more satisfied, and far more consistent while staying in a calorie deficit. Think vegetables, fruit, potatoes, lean proteins, soups and salads 🥦🍓🥔 Low volume foods sit on the other end of the spectrum. Smaller portions that pack a lot of calories like chocolate, pastries, fried foods and oils 🍫🥐 Neither is good or bad. The sweet spot is balance. Around 80 percent nutrient dense, high volume foods, and 20 percent foods that simply bring you joy. That balance is what makes fat loss realistic, enjoyable, and sustainable long term.

I feel a bit uneasy posting this… But that’s exactly why I should I spent years thinking I was behind. Failing. Quitting. Starting again. Turns out I was not broken. I was just in the middle. Failure didnt ruin my life. Giving up almost did. If you feel lost right now, keep going. You only ‘lose’ when you give up

To everyone that says I rarely give a bad review…. Although I think the tajin may have been expired ahahha Drop me a cheeky follow If you like the idea of someone trying recipes so you don’t have to. I also give out a heap of free recipes and ebooks (who doesn’t like free stuff) Video credit: @superfoodsguy

One Dish Barbecue Cheesy Pasta 🍝 Follow for more macro friendly vids! Macros per serve Serves 4 Approx 585 calories Carbs 57.5g Protein 40.8g Fat 21.9g Ingredients (for 4 serves) 🥚 Egg pasta tagliatelle, 200g 🍗 Chicken breast, 500g 🧀 Light Philadelphia, 250g 🧀 Light tasty shredded cheddar, 30g 🍅 Polpa mutti crushed tomatoes, 400g 🌶 Red capsicum, 120g 🧅 Brown onion, 120g 🧄 Garlic paste, 30g 🍖 Smokey barbecue sauce, 50ml 🌿 BBQ lovers seasoning, 25g 🧂 Salt, to taste optional 🧂 Pepper, to taste optional 💧 100ml water optional Cook time: 190deg for 50mins (But please check it, I don’t want to get you sick 🤣) Video credit: the big dog himself @davefellfitnes

THE SNACK BOX WEEKLY SERIES, EPISODE 1 🍓🍫 This is what a realistic snack box can look like. We have all mindlessly eaten from a family bag before and ended up hundreds of calories over without even realising. Small decisions add up. A snack box is a tool to create structure. It is not a magic fix. Use this simple framework 👇 ✅ Check your calorie and protein targets ✅ Go for fruit first ✅ Prioritise protein ✅ Add your favourite foods in moderation Important reminder Organising your snacks alone will not cause fat loss. Body composition is driven by total calorie intake over time. Small choices, done consistently, lead to big results. Today’s snack box Total 324 calories 37.5g carbs 9.6g fat 17.9g protein Ingredients 🫐 Blueberries 125g 🍮 YoPro salted caramel 160g 🥤 Pepsi Max 250ml 🍫 Freddo Frog 12g 🍿 Original popcorn 20g

Comment GROUP to get access to our flash sale 👇 We have just released a brand new feature inside our group coaching app and to celebrate, we are running a limited 50 spot flash sale this Tuesday at 6am AEST for just $10 per week. This is your chance to lock in one of our most affordable coaching options with access to everything you need to stay consistent and get results. Inside the app you will get: ✔️ Our updated recipe book with macro filters ✔️ Access to our recipe eBooks ✔️ 350+ delicious recipes ✔️ Training programs to suit your goals ✔️ 15+ food guides and resources ✔️ Supportive group community ✔️ Weekly group calls ✔️ Progress tracking for weight, strength, steps, and photos Plus so much more. Spots are strictly limited to 50 and once they are gone, they are gone. Comment GROUP below to join the free list and secure early access 💪

Jump to the link in my bio to receive my new free recipe ebook! 💥 High volume foods are a game changer for fat loss. They give you fewer calories per mouthful, so you can eat more, feel fuller, and stay in a calorie deficit. Think veggies, fruit, potatoes, lean protein, soups, salads 🥦🍓🥔 Low volume foods are the opposite. Small portions, high calories like chocolate, pastries, fried foods and oils 🍫🥐 Neither is bad. Aim for 80 percent nutrient dense, high volume foods, and 20 percent foods that are good for your soul. That balance is what makes fat loss sustainable

Pizza Outta Pocket Combo Macros per serve Serves 1 Calories approx 455 Protein approx 37.1 g Carbs approx 47.7 g Fat approx 10 g Ingredients 🍕 Wholemeal pita 50 g 🍗 Shredded roast chicken breast 100 g 🍖 Sliced pepperoni 20 g 🍅 Pizza sauce 40 g 🥬 Coleslaw veggie shreds 75 g 🧅 Red onion 25 g 🍎 Granny Smith apple 150 g High protein, balanced and gives you pizza vibes without blowing your numbers. Follow so you do not miss out on the next Lose Weight by Accident series.