Eat, Sleep & Train

FOOD SWAP — SMALL CHANGES, BIG DIFFERENCE!

You don’t have to give up the foods you love, sometimes it’s simply about making a smarter choice.

Regular white bread 2 slices:
160 calories
6g protein
28g carbs
2g fibre

Coles 85% Lower Carb High Protein Bread
2 slices:
198 calories
21.4g protein
3.1g carbs
8.5g fibre

That’s +15.4g protein, 24.9g fewer carbs and 6.5g more fibre in the same 2-slice serving.

Swap smart. Eat well. Stay consistent.

Small choices add up.

A strong core is the foundation of strong movement.

Pilates works deep, building strength, stability, posture & control from the inside out.

Strong core. Strong body. Stronger you.

FOOD SWAP — PASTA EDITION

You don’t need to give up pasta to work towards your goals.

Try a simple swap:
Regular pasta → Vetta SMART Protein Pasta

The Vetta SMART Protein Pasta provides 24g of protein per serve and has 25% less carbs than regular pasta.

It’s not about eating “perfectly”, it’s about making small swaps that help you get more protein and feel fuller while still enjoying the foods you love.

Same pasta night. Smarter choice.

Save this for your next grocery shop 🛒

✨ Sponsor Spotlight: Cecilia’s Studio ✨

A huge thank you to Cecilia’s Studio for supporting our EST women! 🤍

👑 $120 Makeup Service for our winner + 10% OFF for all challengers!

Beauty, confidence & transformation — inside and out. ✨🖤
Give a massive follow to CS Studio

✨ SPONSOR SPOTLIGHT — NEERA AESTHETICS ✨

A huge thank you to Neera Aesthetics Co. for supporting our EST women! 🤍

👑 Our challenge winner receives a $250 voucher to enjoy some well-deserved self-care.

Thank you for helping our women feel confident inside & out. 🖤
Please give a massive follow to NEERA AESTHETICS CO | MELBOURNE SKIN AND BODY CLINIC

✨ SPONSOR SPOTLIGHT — JH BEAUTY ✨

We are so excited to have JH Beauty | Melbourne supporting our 8 Week EST Pilates Transformation Challenge! 🖤✨

And she’s bringing an incredible prize for our challenges.

🎁 1 HOUR INFRARED WRAP
A beautiful wellness experience to relax, reset and recharge after 8 weeks of hard work. 🤍

JH Beauty specialises in professional makeup, bridal & soft glam, teeth whitening and beauty services,helping women feel confident inside and out. ✨

This challenge is about MORE than physical transformation.
It’s about confidence, self-care, strength and celebrating women. 🤍

A huge THANK YOU to JH Beauty for supporting our EST women and being part of this journey! 🫶🏼

✨ Strong Body. Strong Mind. Beautiful Soul. ✨
Give a massive follow to JH Beauty | Melbourne Makeup Artist & Teeth Whitening

CLIENT SPOTLIGHT – WAFA

Crowned 1st place of the 8 week transformation challenge.

Wafa committed to the process, stayed consistent, and trusted the journey. The results speak for themselves, not just on the scales, but in the way her body has transformed.

Results after 8 weeks:
• 64 cm lost overall
• 20.5 cm off her waist
• 16 cm off her hips
• 11 cm off her lower abdomen
• Reduced body fat and visceral fat
• Built healthier habits and greater confidence

This transformation is proof that success isn’t measured by weight alone. Body composition, centimetres lost, strength gained, and confidence built are what truly matter.

We’re so proud of your dedication, Wafa. Your journey has only just begun, and we can’t wait to see what the next 8 weeks bring! 💛

Consistency beats perfection. Every session, every healthy choice, and every small step adds up to life changing results.