SYDNEY WOMENS PERSONAL TRAINER & NUTRITION COACH
TRUST the process,
& TRANSFORM your body
Welcome to The Fit Nation by Marwa
Nutrition made simple, sustainable, and science-backed.
This is your sign to start a healthier lifestyle while still eating your chocolate,bread, soft drinks and dessert daily.
As a Personal & Nutrition Coach, I’ve heard it ALL. “I only eat 1200 calories, I’m always hungry.”, “I don’t eat much, why can’t I lose weight?”, “I tried X diet, I gained so much after I stopped.”
Many of us straight away assume eating less will result in fast results which is completely false. There is absolutely no such thing as “bad” food; moderation is key.
Following a diet that requires you to take out a food group (e.g. bread, soft drink or carbs) will only result in failure – you’ll find yourself binge eating once you’re over the diet or have reached your goal.
About Me
I’m Marwa, your nutrition coach!
I’ve been a personal trainer for the last 9 years and have recently introduced nutrition coaching into my services. I’m super passionate about helping those around me in any way possible which is why I knew becoming a nutritionist would be highly beneficial.
I’ve worked with women of all ages and I can tell you, there is absolutely no such thing as “too late”. Today is better than tomorrow. Tomorrow is better than never!
Believe it or not.. I was once put on a “diet” by my trainer at the time – as part of a 6 week group challenge, that consisted of 5 almonds, half a cucumber & a BOILED EGG for BREAKFAST. God forbid we didn’t follow it to a tee. EVERYONE IN THE CHALLENGE WAS ON THE SAME PLAN! Regardless of age, weight, height or health factors. Once the challenge was over, the weight gain started. Why? Because it was not a healthy nor realistic approach. Here, we eat real meals like real people.
There’s also a loner in between us.
Yes! Mum only had 3 pregnancies but 5 kids.
I look forward to getting to know some fun facts about you!
Okay, enough of me. Let’s dive into the exciting stuff.
How does this all work?
Once I’ve received the relevant information that I need to get to know you, your calorie intake will be calculated, followed by your macros. You will receive weekly meal plans that consist of 1x breakfast, 1x lunch, 2x dinner, 1x dessert including your favourite snacks which will be specific to your macros.
You’ll also have me in your back pocket Monday to Friday for ongoing support.
Every Thursday you’ll receive a weekly check in. This is where you’ll record your weight, measurements and anything else you would like to discuss with me for the week! All meal plans will be sent out no later than friday. This leaves you with the weekend to prepare meals.
You will be able to select your preferred meals after you receive a check in form. Failure to check in will result in a generic meal plan to suit your macros.
ALL meal choices are to be submitted weekly on a tuesday. Weekend submissions are welcome; if you would like to get in early. Late submissions will not be accepted. All methods on how to cook the food will be uploaded to your portal.
Your plan will be the SAME FOODS Monday – Thursday and Friday – Sunday. Dinner will be different so you have variety over the weekend.
Sticking to the same food is not only easier to keep you on track but is cost effective when food shopping.
Each week on a Thursday, you will do a weekly check in with me.
This is where you will record your weight, measurements & anything else you would like to discuss with me for the week.
E.g. How you are feeling with the food, your mental health, your energy levels or anything else you would like to chat about in general.
I am always here to help!
Please note – the scale is only one way we measure data.
It is important to record measurements and take progress photos if you really want to get a true indication of how you are progressing each week.
Programs
Customised Nutrition Coaching
8 weeks commitment
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Weekly custom meal plans
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Customised macro targets
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Weekly personalised check ins with Coach M
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Support & accountability 24/7
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Eat & track your food without leaving any food groups
Coaching
8 weeks commitment
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Weekly meal plans (we pick your foods)
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Customised calories/macros
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2 check-ins with Coach M (half way & end of program)
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Support & accountability 24/7
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Eat & track your food without leaving any food groups
Frequently Asked Questions (F.A.Q.)
How is my nutrition plan created?
Can I still enjoy my favorite foods while following the program? I’m also really picky when it comes to food ?
YES! You pick your own foods – snacks & desserts included. Our approach is all about balance. We don’t promote strict “dieting” or extreme food restrictions. You’ll learn how to incorporate your favorite foods in moderation while still working towards your goals.
How long will it take to see results?
Results can vary by individual, depending on your goals and how closely you follow the plan. While some changes may be noticeable in the first few weeks, sustainable results require consistency and patience. It’s important to stay committed and trust the process. The safe weight loss zone for an individual is 0.5-1kg per week.
Is the program suitable for beginners?
Yes, the program is designed to cater to all levels. Whether you’re new to nutrition or have some experience, we’ll guide you through the steps, and you’ll receive all the support you need to succeed.
Are there any supplements included in the program?
Supplements are not required as part of our program. However, we may suggest certain supplements if they’re beneficial to your specific needs, based on your goals, nutrition, or lifestyle.
What do I do if I can’t find the grocery item for that week?
We trust that you’ll substitute the grocery item with something at the same or similar calories and macros. Please reach out if you need the extra help.
Is training required to follow the program?
Training isn’t mandatory. However, incorporating regular exercise can accelerate your progress and enhance overall results. Even without a gym membership, the program is designed to be effective if followed consistently. Every session brings you one step closer.
What are my payment options? Can I pause halfway?
Up-front payment or weekly. No. We do not put any plans on hold.
Are your recipes budget-friendly?
Yes, all our recipes are created with affordability in mind. They help you stick to your goals without overspending or buying unnecessary items at the supermarket.
Do you offer plans for pregnant and/or breastfeeding women?
Yes, we do. However, we only provide maintenance plans during pregnancy and/or breastfeeding as it’s essential to focus on consuming highly nutritious foods to support both maternal and fetal health.
A sneak peek at the recipes our clients are loving
