HOW MY
1-ON-1 COACHING WORKS
This isn’t some basic program. It’s coaching built around you—how you live, what you need, and where you’re trying to go.
Together we’ll build your training and nutrition around your goal, so it fits your routine and gets you real results—not just for now, but long term.
You’ve got THREE COACHINGoptions— focusing on Trainging Only,
Nutrition Only, or Both.
Choose what you need, and we’ll lock it in.
What you get:
✅
Weekly Check-ins —
We review what you’ve done, make adjustments, and plan the next steps.
✅ Daily Habits — Simple, realsitic habits/actions you can stick to.
✅ Direct Contact— Reach out anytime,ask questions, get clarity or tweaks whenever you need them directly through my TMS App.
✅ Personalised goal setting— We tailor goals together and adjust them as you progress.
All 1:1 coaching runs through my TMS Fitness App—everything in one place, simple and easy to follow. All options require a 12-week commitment so you’ve got the time to build habits, stay consistent, and see real results.
1-ON-1 COACHING
IS FOR YOU IF...
✅ You want a plan built around your goals—fat loss, muscle, or performance.
✅ You’re ready to be held accountable and actually follow through.
✅ You’ve been stuck and need a clear strategy to move forward.
✅ You’ve got specific goals and you’re serious about hitting them.
If you have a CLEAR GOAL and ready to commit, I am confident to create a plan and give you top tier support—but you’ve got to do the work.
GET STARTED WITH
THE RIGHT SUPPORT
1-ON-1 OPTIONS:
nutrition only
$29.99/billed weekly
Best if:
Food is where you struggle—bad habits, eating on the go, tight budget, cooking separate meals from family, missing your calorie targets, or just no consistency day to day.
This helps you keep it simple, realistic, and something you can actually stick to.
Your customized meal plan is easily accessible through my TMS Fitness app—simple, flexible, and built around what you actually like to eat.
You can swap meals, plan a takeout or dine-out, or add your own food while still staying on track with your calories. You can log your meals or just take a photo and let my app track it for you. It also creates your grocery list based on your plan, so shopping is easy. And if you’re cooking for the family, just add them in and it adjusts the meals to suit everyone.
Take the guesswork out of nutrition and start fuelling your body with confidence!
*12 weeks commitment*
TRAINING ONLY
$29.99/billed weekly
Best if:
You want to get stronger, improve your form, and follow a plan that actually gets results.
Perfect if you’re stuck doing random workouts, not seeing progress, unsure if your technique is right, or struggling to stay consistent.
If you need structure, direction, and someone to keep you accountable—this is where you lock it in and start training properly.
Delivered through my TMS Fitness app, your program includes detailed workout routines with clear guidance on reps, sets, rest periods, and form. Access video demos to ensure you're performing exercises correctly and effectively, so you can train with confidence. No more guesswork—just a strategic plan designed to get results.
Take your training to the next level and start working smarter, not harder!
*12 weeks commitment*
NUTRITION & TRAINING
$49.99/billed weekly
Best if:
You're serious but life keeps getting in the way—work, family, no routine, not knowing what to eat or how to train—this is where it gets sorted. No more guessing, no more starting over. You get a clear plan that fits your life and keeps you consistent, so you actually see results
This program includes all the benefits of the individual training and nutrition plans, plus complimentary access to my 8-week challenges, held 3-4 times a year.
If you're serious about transforming your health and want the BEST support available, this is the plan for you!
*12 weeks commitment*
THIS COULD
BE YOU!
TRANSFORMATION IS OUR THAANG!
" Its been just over 2 years doing TMS consistently and honestly, has been one of the best decisions i have made to date, sticking with something I use to hate so much (working out, fitness), but have come to learn to love it because of the awesome work culture, awesome staff who are always supportive, encourages everyone, experienced and persistent. Not forgetting the friendships made with other members along this journey. Would 100% recommend the team at TMS for your fitness journey"
- Nannan Napa
CONNECT WITH US @TMSFITNESS_CI
Miss @hoanizzels, okuuurt we geddit guuuurl😉 look at that face😮💨 Straight killing it! 🎉 Down 8kgs and strutting that confidence in and out of the club. Your fitness and strength are on another level too💪🏽. Progress and transformation come in all forms, whether it’s mental, emotional, physical, or spiritual—they all reciprocate each other!
Fricken proud of you chick, lesssspussh🦍
Oh… and SWIPE to see this chicks meals🤤
You know what’s crazy? There’s less than 6months left of 2024! If you’re in bed scrolling through your socials and using this winter to winter-you-out👀 from being your best self, Start now girl💁🏽♀️, one step at a time.
Don’t let another day go to waste. Visit link in our bio or click tmsfitnesstransformation.com for our NEW Online programs you can do at Home/Gym OR jump in with the Crew here at the Club #tmsfitnesstransformation #onlinetransformation #changinglives
A snippet of our Club sessions down at TMS HQ covering a range of training voibeeeees 😉! Fitness and strength tests all locked in. Sooo excited to retest and see everyone’s efforts and progress🔥.
6.5 more weeks to SOAR🦅, learn, dial in, grow and embrace each day!
Want to come down and get in on the fun? Click link in bio or visit tmsfitnesstransformaition.com to grab yourself a membership. Oh btw, we’ve just opened up our weekly, fortnightly or monthly membership payment options (what a steal💰)
#tmsclub #tmstransformation #grouptraining #teameffort #clubgames #fitfam #rarotongagym #weights #cardio #lifting
Losing fat ain’t rocket science. But if you’re following a plan and not seeing results, maybe it’s time to start tracking your calories to see if you’re eating the right amount!
My TMS App’s got yo back – it’s like having a PT in your pocket, on-the-go👉🏽!
Check out our ONLINE programs – they’re now live🤗
Need a sustainable nutrition plan only? Tap in and let’s see what we can achieve together👋🏾
Link in Bio or visit tmsfitnesstransformation.com
Peaches in the house 🍑😉
Miss @teacrocombe shedding 10kgs, finally dropping back into the 80’s which was her initial goal. We love the energy you bring to our club fam, even when the coach calls out, lower Tea or go heavier e koe 😂👀!
Excited to see you bring more health and fitness goals to life in this journey as an individual and with your TAG TEAM PEACHES! Keep inspiring 🔥🦍
**What can you accomplish in 8 weeks?**
Begin your journey with us online or in-house. We’re committed to helping our members achieve their goals through a sustainable approach. Join us and see the difference we can make together!
Link in BIO or visit www.tmsfitnesstransformation.com
All the IN-HOUSE hype you need to know for our SOAR 8Week Challenge starting June 10th 🤗
If you’ve locked in already, IN-HOUSE or ONLINE, keep an eye on our SOAR 8WKS closed group for Updates through our TMS Fitness Community Page (Tab on our TMS APP> check your Dashboard)
👥 Tag Teams Only
🏆PRIZE POOL - Online & In-House
——🥇$1000 Cash Prize
——🥈$800 worth of vouchers
——🥉$400 Raiseys supplements & TMS merchandise
Click link in bio or tap www.tmsfitnesstransformation.com
The come back is always greater than the set back🦍
Despite life’s many challenges, we have immense respect for you, my uso @ruangametua 🤝🏽. You consistently show up and choose to thrive. The journey may never be perfect, but when our cup is full, we can be the best version of ourselves and support those around us. Keep inspiring us and reminding us that NOTHING IS IMPOSSIBLE 🦍🔥
If you’re putting in work and not seeing results, it’s because you’re trying to change reality first and mindset later. Change that and watch what happens.
Wanting change? Join our fam, with all different goals but one journey, learn, unlearn, grow and thrive! A positive and proactive mindset can lead to better outcomes in reality!
🦅SOAR 8 WEEKS Challenge
⏰Starts JUNE 10
👥 Tag Teams Only
🏆PRIZE POOL - Online & In-House
——🥇$1000 Cash Prize
——🥈$800 worth of vouchers
——🥉$400 Raiseys supplements & TMS merchandise
Click link in bio or tap www.tmsfitnesstransformation.com
CALLING ALL OUR POLY FAM📣
WE GOT YOU FAM🦍!
Here’s another 8 Weeks Challenge where we break it down and make it relatable for you all to understand.
Keeping it REAL🫡, and raw cause no Pasifika will stick to anything we don’t enjoy roiiighhht? 😆
SOAR ONLINE EXPERIENCE⬇️
🦍 Personalised Nutrition + workout plan
🦍 Food Diary to track your calories
🦍 Dine-out feature- enjoy and track meals on the go
🦍Swap or Dislike a meal/exercise feature
🦍 Weekly Online Check ins
🦍 1 Weekly Live session with coach
🦍 4 Week Nutrition + Workout plan update
🦍 Inclusive fitness Home or Gym workouts
🦍 Closed SOAR Community Group
🦍 24/7 Accountability and support via App
🦍 BONUS: join our run/walk club from where ever you are. Clock in your K’s🫡
⏰Starts JUNE 10
👥 Tag Teams Only
🏆PRIZE POOL - Online & In-House
——🥇$1000 Cash Prize
——🥈$800 worth of vouchers
——🥉$400 Raiseys supplements & TMS merchandise
TO JOIN US
Click link in bio or tap www.tmsfitnesstransformation.com
🦍GIVEAWAY TIME $500 worth💲🦍
Super pumped for our next 8 WEEKS Challenge starting June 10th! (In-house & Online).
To add more excitement, we’re giving away 2 x FREE @tmsfitness_ci SOAR Challenge memberships for anyone wanting to join us 🏠in-house(Rarotonga) or 📲online.
This membership includes UNLIMITED class access, and full access to our TMS App where you get a personalised nutrition + workout plan where you can follow and track during challenge period only.
To enter simply do the following:
1. Follow @tmsfitness_ci
2. Like and share this post to your story
3. Comment/Tag someone you want to “TagTeam” with
It’s that easaaaay fam🤌🏾! Giveaway ends 05.06.24! Winners announced Friday 07June. Good luck 🤗
In 2024, we aim to help as many Poly take control of our health and wellbeing.
We began the year by SWITCHING IT UP, setting achievable goals both individually and as a team. We learned to create sustainable routines to stay active and moved away from restrictive nutrition habits, recognizing that this journey is a lifestyle. With that momentum, we pushed forward, set new goals, reset existing ones, and embraced the idea that progress, not perfection, is key and dived in FULL FORCE.
Now, armed with more knowledge and confidence, we’re ready to face any challenges head-on and SOAR through another 8 Weeks series, committing to continuous learning, growth, and taking ownership of our wellbeing.
If you’re stuck in the rut, and need a more holistic approach with your health and fitness, this is for you.
Join us IN-HOUSE (Raro) or ONLINE(from the world)
Visit our website: LINK IN BIO or www.tmsfitnesstransformation.com/8WEEKCHALLENGE24
First and foremost, you must enjoy the journey by making sure it best suits your lifestyle. Accept it’s never going to be perfect but we keep striving to progress regardless.
To see my uso @albelazaro transform mentally was the first win. The physical transformation, 14.2KG⬇️ is just a bonus🦍. We’ve come a long way, and am super proud to be apart of your journey. Keep listening 👀😂 and don’t act like you’re the coach ok? 🤣
The biggest challenge in this journey is nutrition. Seeing our members still enjoy the foods they grew up with is a huge win, showing that education is key. With a guide on portion control through my app, allowing you to still enjoy Villis burger🍔, pizza, or ice cream, your journey eventually turns into a lasting lifestyle. 🏆
01 JUNE, if you’re in the CI, go and support our brodie in the boxing ring🥊! Lasgooooooo uso 🦍✊🏽
🦍SOAR 8 Weeks Challenge rego going live today🤗
🦍TAG TEAMS ONLY!
🦍Starts JUNE 10
Ooft - who’s this Mumma reminding us that anything is possible?😉! Miss Bea has her babies around most times at HQ while she and our team are doing their thang, and what better way to have our tamariki amongst our fam. Amazing transformation both in and out of the our TMS Club 🙌🏾 super proud of you sis. Keep inspiring us all🦍
🆕 SOAR 8 WEEKS CHALLENGE
GOING LIVE 22.MAY.24
Have you got your TAG TEAM yet? 🤝🏽
SOAR 8 Weeks Challenge loading ⚙️
Whatever the challenges, we will SOAR above it all
🦍GOING LIVE 22.MAY.24🦍
8 WEEKS to SOAR 🦅🦍
Who’re you tag teaming with?
REGO GOING LIVE SOON - 22.MAY.24
Save the date 🦍
Be the example!
It’s often easier said than done, but as parents, we often expect our children to prioritize health, stay active, maintain discipline, and be consistent, yet we sometimes forget to embody these values ourselves. Just like achieving any goal in life, I believe 💯 it all begins at home. Progress over perfection💯
Parents, here’s a challenge for us, including myself…
If we take the lead and take ownership of our own well-being, we will become confident, healthy, and active role models for our children. Together, we can raise confident, healthy, and active tamariki who will go on to lead confident, healthy and active communities. The ripple effect of positive change is endless. Again, progress over perfection 💯
TEAMWORK makes the DREAM WORK✨
In and out the gym😉
We love seeing solid support systems in the trenches. Tee & Edwina are one of many couples who join our TMS Fam which is hella inspiring. Both with different goals, different fitness levels, but one purpose and that is to keep active and healthy.
Whether it’s keeping active with your partner, sissay, brodie, cuzzy, or besty, having a supportive teammate during challenging times is a definite win👑. You can count on them to support you, encourage you, and keep you motivated to push through!
If you’re wanting to join our TMS FAM & your fereni or patana is anti👀😂, remind them that TEAMWORK makes the DREAM WORK😉! Visit tmsfitnesstransformtion.com to purchase a club membership today/$99monthly_unlimited sessions
HOW IT STARTED VS HOW ITS GOING🔥
Pretty fire seeing our members find their entry point, learn new range and good form, and boss up on exercises!
Check Miss Hoani, she just be droppin’ it low in the club now😉 check that range 😍🫰🏽amazing progress 😮💨
When it comes to squats, finding full range ain’t always easy for most. That’s why our 4-week structured training split is broken into phases. It helps us learn movements, put form first and value them better. Training with purpose means you really see your own strength and fitness growth and we’re all about that vibe💪🏽.
Click link in bio to JOIN our club fam today
$99/4weeks ➡️ $24.75/week💰
Is it pricey? 🤔
Don’t get me wrong, I eat out now and then —whether it’s for a meeting or satisfying my family’s burrito cravings 😂. Luckily, my app’s Dine Out feature helps me track calories while enjoying meals out.
Check this out: On average, I’d drop
$50 on 1 meal for 3 (breakfast)
$50X5 takeaway meals=$250 for the week
I’ve just spent $269 on groceries and home essentials for my family, lasting us about two weeks with a few condiment top-ups.
Having a plan that fits your lifestyle isn’t costly. It’s the excuses that cost us. Dropping $100 at the bar in one night? No sweat. But $200 on meal groceries for two weeks? Suddenly, it seems like a lot. It’s all about perspective. If we prioritize our health, we’ll value how we nourish the one body God has given us to take care off 💯
Want to learn how to make sustainable changes with your health and fitness? DM “I NEED CHANGE”!
Ultimate Mumma goals🔥 she’s always full of energy and loooud in the trenches 😉 keeping you on your toes 😎 We don’t know how she does it, but she just be DOIN IT!
Mii started at 108kg, now rocking 93.7kg 🫡 absolutely proud of your progress chick. Keep being an inspiration to us all and don’t ever stop bringing that energy we all need 🫰🏽
#tmsfitnesstransformation
TMS CLUB GAMES🦍
Serves as our Testing Ground🥷🏽, allowing our members to 1️⃣Learn form & exercises incorporated in our 4 Weeks club session split 2️⃣SET strength and fitness goals 3️⃣Track our strength and fitness progress in a fun team environment😎
It’s always BUZZY seeing everyone increase range through motion, increase strength and just smash out and see massive improvements made in 4 weeks😮💨🔥
Our CLUB sessions are all structured, so you can train with purpose and level up your training🎯
If you ain’t apart of our club fam, JOIN and train in our next 4 Weeks Phase
WEEK1 - MON-THUR
We focus on learning form & range
FRI - We set our strength and fitness goals during our Club games
WEEK2-3
We continue learning, be more confident, keep it fun and get stronger & fitter by upping our game with more reps or weight as we go!
WEEK 4
We’re now more confident with exercises, unlock new ranges in our form, become stronger and fitter, then we test, track and reflect on our 4 weeks progress
$99 for 4Weeks! Visit our website to purchase a club membership now🫰🏽
Just for laughs😂 but really👀 haha Aue taue!
If the public arena’s dishing out noise when you’re trying to make changes in life.. just remind yourself, Choose your hard!
“Choose your hard” is about recognizing that both the decision to change and the decision to remain the same have their own difficulties.
At the end of the day, we get to choose!
The choice is ours to make!
Wow girl… woooow!
Young full time working Mum? I mean she’s giving… SNATCHED or what!
AHHH-MAZING work Mumma😍
Tina’s lost 6kgs, dropping back down into the double digits🔥 whooop! This is proof, even if the scale doesn’t show what we expect, take that selfie guuurl📸. Images always speak volumes.
In reality, achieving CHANGE and TRANSFORMATION requires patience, especially when establishing sustainable eating habits and adopting a more practical approach to your health and fitness journey overall!
#transformationtuesday #tmsfitnesstransformation
The only nutrition approach you’ll enjoy and adhere to is a plan that you 100% enjoy, and aligns with your lifestyle and goals.
Don’t get me wrong, chicken breast has amazing macro nutrients, but is it something I enjoy and can share with my lil uso? Deffs not. Switching to nibbles is now a staple🤤.
Being on a meal plan should educate us that we can still enjoy our favorite foods, eat with family, and still achieve our health and fitness goals. If we cut out foods we love, like that bread, rice, pie from the bakery or peanut slab your coach said not to eat during the challenge, that’ll only lead you back to bad eating habits🤷🏾♂️
Know your macros, pick a plan that you enjoy and fits your lifestyle, FOCUS on your nutrition, and you’ll feel and see unbeatable results 💯
The target is set🎯
PROMISELAND 2024❗️
This just rev’d up the excitement to work even harder 😉 Set realistic goals fam, put in the work and make the journey exciting🔥 #ThoughtsBecomeThings💯
That line up be CRAZY sheeeesh🔥😮💨… Shenseea, JKING, Rema +more… alongside my @samsonsquadofficial, first ever COOK ISLAND group to rock on stage with this calibre🫡.
WE ON!!! COOK ISLANDS TO THE WORLD 🇨🇰🌍📍
Get you a KRU who won’t leave you during a workout. In our group trainings, we support each other, it’s called “GROUP/TEAM” training for a reason, no one gets left behind🙅🏽♀️🙅🏽♂️. If you’re fitter, more experienced, double up; if you’re just starting, move at your pace.
But you can always count on our team to back-back-back you up💪🏽 that’s just our club vibe 🚀
The possibilities are endless. April’s here! Have you started prioritising your health and fitness? We only have 8 months left in 2024 and we only have ONE BODY to care for. Start now, don’t be the… ill wait for tomorrow guy😊
Are you training hard, twice a day and still see no fat loss or fitness changes?
As Polynesians, we’re all about training hard cause we tuffffff like dat 😜. But if you’re not seeing results, remember: Nutrition and Recovery matters. 80% Nutrition 20% Fitness. Fueling our bodies helps with recovery, mental clarity, and overall performance.
We can train, train and train but if we forget about taking care of our bodies, are we going to see any changes?
I know you want to be fitter, get stronger, lose fat, and improve your overall health.
Wanting is the easy part. The hard part is doing the work.
- Train once a day
- Eat healthy meals you enjoy. A Macro calculated plan is such a life saver, no estimations or assumptions.
- Make sleep and recovery a priority❗️
When you do the work, you’ll get the results you want!
One of our many meals you’ll regret SWAPPING on plan😂
🧀BIG MAC SALAD 🥙
⏰10-15mins prep time!
📋Lettuce, tomatoes, beef mince, onions, gerkins + Big Mac sauce🤤
This combo🤯 never goes wrong.
Remember fam: we can train as many times a day we want, but if you’re eating whatever, you won’t see the results you want.
Set your goal, know your calories and let me help you create a sustainable and enjoyable plan you will best adhere to.
Easter is here and guess what?
📱Our Dine-out feature has a bunch of Easter egg treats you can enjoy… not estimate 😉
TAP IN! tmsfitnesstransformation.com
Our MARCH DEAL ends 31MAR24
USE COUPON: WOMEN20 @checkout
We’re off to a bang here at TMS CLUB and Online !
You won’t get it like this anywhere else. Body weight, Weights, HIIT, time under tension, low lights, sauna heat🥵.. sessions all structured and guaranteed to fuel your passion for fitness and PRO-gress🔥
This week, we’re focusing on finding our range, all members are different as you can see, and understand the purpose behind each exercise, making each workout more enjoyable and meaningful beyond just breaking a sweat🫡!
FORM all day everyday!
Our MARCH SPECIAL’s still on!
$79.20/monthly! Cancel whenever!
USE CODE: WOMEN20
Team Thick&Thin dropping truth bombs on their journey🚀. It’s not every day you see a boss and his worker getting down and gritty on the green mat, but it’s great to see the bond grow in the trenches 💪🏽
Next 8 week challenge starts 25.03.24!
Link in Bio to join✍🏽TAG TEAMS ONLY!
In-house or Online options
💰FullFORCE Prize Pool:
1st TAG TEAM $1000 Cash
2nd TAG TEAM $800 vouchers
3rd TAG TEAM $400 Supps and Merch
#8weekschallenge #fullforce
FULLFORCE ONLINE OPTION💥
Join our 8 week challenge from wherever you are in the world starting 25March24.
Options to join with your TAG TEAM:
🏋🏾♂️ Active online coaching member, pay $99 one-off fee to join challenge
💪🏽New online member, join our 8 week one-off payment plan🎉
Swipe to see why Online is perfect for you whether you’re in the Cooks(Pa Enua), South Pacific or anywhere in the world🤩! Yes, we got the poly goods on deck & prize pool includes our online teams too😉
Register now via the link in our bio! Or comment for any Qs⬇️
#8WeekChallenge #Fullforce2024
FULLFORCE IN-HOUSE OPTION💥
Join our 8 week challenge starting 25March24 via our Gym in town, Rarotonga.
Options to join with your TAG TEAM:
🏋🏾♂️ Active in-house club member, join challenge for free
💪🏽New in-house member, join via monthly subscription or 8 week one-off payment plan🎉
Swipe to see in-house perks and prize pool🤩! Plus, enjoy extra team activities to keep that camaraderie spice-saaaay 🔥 😉
Register now via the link in our bio! Or drop any questions you have below⬇️
#8WeekChallenge #Fullforce2024
Quick FIX… With meal prepping?😜 yiuuuuuuuuus paaaleeease!
One of our easiest breakfast/snack options straight from our TMS APP📱
Only four ingredients⏱️5mins prep time….
Chefs kiss🤌🏾
🥤Choco-Protein Shake🥤
🍌Banana
🍫Must have “Raiseys Choc Protein” (for that creeaaaamy high in protein low in carbs dose IYKYK😘 Raiseys Available at TMS only)
🥜Pics smooth peanut butter
🥛Lite Anchor Milk
*no need for that scoop of ice cream 👀😂
All meals provided through our TMS APP are tailored to your macros, lifestyle, and goals. I know you’re looking for realistic, easy, convenient, and delish meals, join my Online Coaching Program or In-house Club membership. I’m here to help you transition from that restrictive nutrition plan to a more sustainable and enjoyable one😊.
LINK IN BIO!
A quick tip for all our parents!
Take the gym advice back home,
“FORM over SPEED” will fix our kids attitude when doing their chores 😜✌🏼
Next 8 week challenge now open!
Link in Bio to join✍🏽TAG TEAMS ONLY!
Starts 25.03.24
💰FullFORCE💥 Prize Pool:
1st TAG TEAM $1000 Cash
2nd TAG TEAM $800 vouchers
3rd TAG TEAM $400 Supps and Merch!
Next 8 week challenge now open!
Link in Bio to join✍🏽TAG TEAMS ONLY!
Starts 25.03.24
💰FullFORCE💥 Prize Pool:
1st TAG TEAM $1000 Cash
2nd TAG TEAM $800 vouchers
3rd TAG TEAM $400 Supps and Merch
Ladies and Gentleman, here’s an impressive 8 week fat loss transformation I want to share with you guys today.
Epii’s completed our challenges years ago, which focused on strict diets. But this year, he joined our 8-week challenge in January and lost about 10kg, going from 105kg to 95kg by March. His amazing fat loss and transformation are clear in his photos!
At first, he was surprised to see spaghetti, chops, and Doritos, like many other members. But over time, he realized this approach let him eat familiar foods, making it easier to stick to without big changes. He could enjoy meals while learning how much to eat 🏆
Here’s a Day on a plate while in a calorie deficit. This is just one day out of seven on the plan, opting for our easy-to-prepare option and had four meals, but this one was his favorite… yaw’ll know why🤤
Swipe to see➡️
Breakfast: Spaghetti and Toast
Snack: Doritos
Lunch: Lamb chops and potato salad
Dinner: Easy chicken and rice
Totals: Calories - 2600; Protein 136g
We’ve Switched it up for 2024, now with all that FLOW….
We go 💥FULLFORCE💥
25.03.24 - 8 Weeks Challenge
This is not your average gym where we focus on just losing weight within our challenges. Our biggest challenge focus is to help you “lose body fat”, by using a healthy and sustainable approach with your training and most importantly your nutrition🍱! Our approach ensures that your training remains enjoyable and enables you to enjoy your favourite foods throughout our challenge, preventing the return to old habits that could reverse your progress. 😊
If this sounds like what you need, we have 9 months left. Use this next 8 weeks challenge to learn, grow, achieve, and reach our health and fitness goals together!
Click Link in Bio to sign up now✍🏽
HAPPY INTERNATIONAL WOMEN’S DAY
💜💜💜💜💜💜💜💜💜💜💜💜💜
To mark International Women’s Day, we’re celebrating beauty in all its diversity, promoting inclusion and empowerment. Meet our strong women who traded their typical workout gear for a photoshoot, a new experience for many of them, but as you can see, they all radiate beauty🌺.
Our gratitude to Sei @sei.photographs for capturing our vision and bringing the entire experience to life through her lens. @poko.ariihee you’re such a gem💜
@rarogirlfit
For me, celebrating beauty in every form starts with self-care. Self-care is an ongoing journey that involves establishing and maintaining boundaries, being kind to myself when I fall short of my own standards, engaging in uplifting activities, and nurturing relationships with loved ones. Prioritizing health and fitness plays a significant role in my self-care routine, as it positively impacts my mental well-being and equips me with the resilience needed to tackle life’s daily challenges #internationalwomensday2024 #inspiringwomen
🙋🏽♀️🙋🏽Easy peasy! The typa vibes we want when it comes to our nutrition🍴
Try this 🫔Easy Tuna wrap🫔 for yourself or for your tamarikis school lunch😊 straight from our TMS APP📱
Takes less than 10mins to prepare✅
➡️ Wrap: keto friendly or low carb wrap (smart switch - lower cal wrap)
➡️ Tuna Mix: canned tuna, corn, cucumber, red onions, parsley, shredded cheese and kewpie mayo🤤
All your meals via our TMS APP are macro calculated to you, your lifestyle and goals. If you want realistic, easy, simple, convenient and delicious meals, sign up to my Online Coaching program 20% OFF for March to get your personalized plan now. Link in bio!
🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽
It’s International Women’s Month and this is what INCLUSION means to us, and why we know it’s important in today’s society!
At TMS, We are Inspiring Inclusion this month by:
💜Rocking PURPLE every Friday in March
💜 Collaborating with a talented photographer to CELEBRATE ALL SHAPES AND SIZES in a photoshoot.
💜 Offering a permanent 20% discount on our online coaching program and TMS Transformation membership. Click Link in Bio!
👉🏽USE CODE: WOMAN20 *at checkout
A WOMANS HEALTH IS HER CAPITAL AND HER BODY HEARS EVERYTHING HER MIND SAYS🫶🏽
#InspiringInclusion #TMSTransformation #InternationalWomensMonth #OurInclusiveWorld #GetReadyForIWD
Can we get a…”BODY DROPS is my fav”? 😜😂
Anyone? No one? 🤭 tag someone who loves BDz 🙋🏽♀️🙋🏽
If only this could be a regressed option👀
Happy weekend fit fam!
Don’t let your weekend be your WEAK end🦍
Did someone say Dessert for breakfast😍
🍫Easy Snickers Overnight Weetbix🍫
If you’re a sweet tooth🤭, here’s how you can still enjoy your fav and still lose fat. Upgrade your basic Weetbix breaky and try this 10min recipe⏱️
➡️Base: Weetbix, Lite Anchor Milk, Raiseys Protein powder
➡️Caramel: Pics Peanut butter, plain yoghurt, sugar free maple syrup
➡️Topping: Vanilla Yoghurt, Cadbury milk choc. Sprinkle crush nuts ontop🥜
ENJOY✨
*Also, you don’t have to leave weetbix “overnight”. I’ve left mine 15mins before consuming & still works like a charm🤣
All your meals are macro calculated to you, your lifestyle and goals. If you want realistic, easy, simple, convenient and delicious meals, sign up to my online coaching program to get your personalized plan now. Link in bio!
Tag Team Peaches🍑 bringing that positive energy⚡️
If you want to get amongst all that posi jazz, visit link in bio, choose a club membership and we’ll see ya on the green mat🦍
GAINZ? Loading 💪🏽 yes ze gyals do shoulders too in our CLUB🙋🏽♀️😉
Save this workout.
Tag us if you give this a go!
🟰Warm Up:
➖KB Upright Row 15-15-15
➖Band Face Pull 15-15-15
🟰Barbell Seated Press 12-8-4(Drop set)
🟰DB Press Single into Double 10-8-6
🟰Giant Drop Set:
➖DB Lateral Raise 5-10-15
🟰Core:Alt V-Up 50
For extra help or guidance on your fitness journey, click link in our bio and let me coach you online.
✨EASY MEAL Prep✨
If you’re struggling to find time to cook up some yummy nutritious meals to help you stay in a calorie deficit to lose fat,
Try this 10min recipe⏱️
-Mince
-Soy sauce
-Sesame oil
-Brown sugar
-Onion
-Spring Onions
-Rice
ENJOY✨
All your meals are macro calculated to you and your goals. If you want simple, convenient and yummy kai, sign up for my online coaching program to get your personalized plan now. Link in bio!
Mondays set the tone for the week uh-huh!
It’s WK6 already, so let’s hit the ground running and make this week our masterpiece 💨
Challenge for the week: make intentional choices and be present. Go to that training session you’ve been skipping, conquer the fear of lifting weights, get a friend and go for a walk, take your tamariki for a bicycle ride, prep your meals, go for a swim, read the dahm book, read a book with your fam, focus on you, whatever goal you have, DO IT!
HOW IT STARTED VS HOW ITS GOING🦍
Check it out, our four-week training split allows you to learn different exercises, get you mad confident in each one, and straight-up build your strength & fitness game weekly. Ain’t nothin’ like those gains, both physical and mental 🔥😉 Apart from the physical and mental transformation– we’re straight-up hustlin’ for that strength and fitness game too.
This is Mii’s 4 weeks progress and we can’t wait to see what Week 8 has in store.
Fam, TRACK & Commit to the process. The results will always reflect that🔥
It ain’t too late to get your goals in check, make that TRANSFORMATION, and lock down a routine for a healthier, fitter you. Visit our website; link in the bio to let me coach you online or roll with us in-house!
Don’t at me, just saying🤷🏾😂
On the real thou, when someone you know is trying to make changes in their health and fitness journey, support them, eaa e akakino ok? Ok ra👀😂
CI to the world🇨🇰
LOVE IS IN THE AIR💕
Grab your ride or die and treat them this Valentines♥️😉
50% OFF our “Transformation Membership(App Access + Unlimited HQ classes” & “Online Coaching Membership” ONLY!
Invest into you and your day ones health and save that shmoneeeey💰
Visit our website, tmsfitnesstransformation.com to JOIN TODAY! ➡️ DONT forget to USE CODE: LOVE50 ⬅️
*T&C: This is a Joint membership, must sign up with a partner to qualify*
VOICE UP📣 You’ll hear it a lot!
🎤mic’ed up coach for that authentic puffing 👀😂!
In the club, everyone walks in with different fitness levels. Having that positive support helps us get through tough workouts and self-doubt. Voicing up reminds us that, no matter how hard it gets during a workout, or how difficult an exercise can be, we’re in it together #BondedBySuffering😤
Transformation in Group trainings is what we specialise in. If you’re wanting team support from your everyday people, look no further. We GAT you. Visit Link in Bio and choose your preferred membership to join 🦍
Hear it straight from our WATTA BEAUTY Tag team. Cuzzy Bro Epii and Son Oki 👀😂
Seeking a supportive team, certified energy, katu kanga vibes🤣, but an inclusive fitness family? Your search ends here – we’ve GAT you!
Join our ultimate health and fitness FAM!
Click the link in bio, pick Club membership, choose your preferred plan, and let the fitness fun begin!
COME HERE😤
We hear it a lot!
80% Nutrition, 20% Fitness! Not train hard out to counter bad our eating habits to make us feel better 😂
To see results on our bodies, in our performance, and overall well-being, we understand that what we feed our bodies matters.
This vid explains various reasons why many people face challenges with their nutrition. We understand the challenges; our Poly culture places high importance on family and food😊.
That is why we made it our top priority to create a more sustainable nutrition approach for our members, helping our poly people understand that there are no bad or good foods when it comes to our kai, just calorie dense and non calorie dense foods😊 which makes all the difference.
Facing financial challenges? Opt for our budget-friendly choice. Dealing with limited ingredients? Utilize our swap or dine-out feature. Short on time for meal prep? Choose our easy-to-prep choice where you can grab meals on the go. Have no time or too busy? Well in this case, yaw’ll just got to be better👀 and make time to nourish the one body you’ve been blessed with!
If you share your goals with me, I explain your macros, calories, and guide you in reaching your goals by creating a nutrition and fitness plan tailored to your favorite foods and lifestyle. If this is you, click Link in Bio and let’s get started
Heavy on “REGRESS TO PROGRESS”🦍
This is how it really be in the Club! We understand that not everyone is at the same level, and that’s okay. Whether you struggle with range, lifting your own body weight, or lack confidence in trying new things, I’m here to guide you.
I know you’re wanting to start on your journey. I also know you’re unsure where to start. Take the first step towards your goals—click the link in bio. Choose CLUB MEMBERSHIP for in-house sessions or ONLINE COACHING to kickstart your transformation today! Whats stopping you?
Strict plans usually lead to bad eating habits after a challenge!
Waaaaaaaay back…👀😂 We used to create strict optimal plans for our everyday people that did help people lose weight quickly, but it made the process too restricted and stressful.
Now, if you want to lose fat, we help you our everyday people learn how to make lasting changes with your eating habits, enjoying your fav foods, turning it into a lifestyle rather than just a “challenge only change”😊.
If you’re looking for someone to help guide you to achieve your fat loss goals, hit the LINK in bio > Choose Online Coaching and let me help you!
The problem you keep telling yourself is that training is too hard. Often, when we see someone who has been training for a while move, we feel overwhelmed and pressured to move as fast as they do.
Don’t compare your journey to others.
Remember:
- It’s okay to move at your own pace and range. We encourage it all the time in the Club.
- Each person’s fitness journey is unique, and comparing yourself to others can be discouraging.
- Trust in the process, be patient with yourself, and focus on your own progress.
- Celebrate small victories, and you’ll find that consistent effort pays off over time.
Keep going, and enjoy the journey!
Looking for an encouraging team or finding it hard to start your fitness journey, tap the link in bio and lets create a plan to help you get in shape while enjoying the journey!
🫢🤣 When ZUU Kicksits turn into no form cartwheels OR what not. Definitely not for underwater 🤣! Will just leave it for the green mat😉!
On that note, hella PUMPED & Excited to welcome everyone to our first day of our 8 WK Challenge tomorrow. Let’s switch it up!
Few hours on the clock fam, it’s not too late to lock in your spot!
LINK IN BIO… WE AWN AWN💯🔃
Yesterday you said today. Today you said tomorrow🫣…. Psssssht cut it out 😊
DO IT NOW FAM!
JOIN our 8 WK Challenge starting JAN15. Join with a partner, In-house or completely Online. Honestly, crazy good thing about this next 8 Weeks is that you have nothing to lose, everything to GAIN💰
*oh and promise, workouts do not include push ups on water 💦😂
LINK IN BIO… WE AWN🔃🚀
8 Weeks Challenge starts Jan15. TAG TEAMS only.
JOIN in-house OR completely online wherever you are 🦍
WHATS INCLUDED: ⬇️⬇️⬇️
* Align your macro targets with your goals
* Get exclusive access to the TMS Transformation App tailored for you
* Join a structured 2x4 weeks training program IN-House
* 1 weekly online session for online members
* Enter prize pool
* Track progress via the TMS app with photos, weight, BF%, and measurements.
* Enjoy in-app chat with coach
* Personalised meal plans with a dine-out feature, meal swap, and food diary
* Receive a tailored workout plan, track workouts and progress
* Participate in in-house club games
* Access a private group for updates,
* Three check-ins for tailored adjustments
* Achieve physical results, mental clarity, and better overall health
ALL THE GOOD STUFF…..
➕ Tofis fireball moves (for the vibes🔥) 😉
LINK IN BIO…. leshgooooooo🦍
8 WEEK CHALLENGE INFO DROP🚨
Sign ups are open for our first 8 week challenge of 2024 and if your needing certified vibes to get in shape, com SWITCH IT UP with us🚀! You can join our challenge in-house OR completely online wherever you are 🦍
TAG TEAMS ONLY
Swipe for more info OR click Link in Bio to JOIN NOW💪🏼
Next 8 Weeks Challenge starts Jan15. TAG TEAMS only.
She’s serving SKINTY GYAL tings😉. Building on her progress since her last transformation in November, @annalise.ck has successfully implemented sustainable changes to her nutrition and training routine, evident not only in her physical transformation but also in her performance in the Club. Are we gunning for abs this year? 😉!
Switch it up, Our first 8 Weeks Challenge is your opportunity to kick your goals in gear.
⛔️JOIN with a partner - TagTeams only
⛔️JOIN as an Active, In-House or Online Member
⛔️100% customized training and nutrition plans to suit your likes/dislikes & lifestyle
⛔️Check our Prize Pool💵
For all Challenge details: Click Link in Bio
Let’s Transform Fam🦍💯
SWITCH IT UP 2024
🔥🧨NEW YEAR, MORE GRIND, MORE
BANG🧨🔥
Looking for that extra kick to get your new year started?
Well we got it here fam 🤝🏽 your new Transformation 8 Weeks Program and TEAM comin in HOT as of 15 January!
To keep it exciting and hellar supportive, we’re running back our TAG TEAMS! Find yo Besty and let’s SWITCH UP!
LINK IN BIO to JOIN NOW🔗
Following 5 days of festive fun and rest👀, we cranked up the energy with a turbocharged full body hit out🔥
Not sure how to send 2023 off🤔? here’s a full body set to get yo body grooving💃🏽🕺🏽 and heart rate soaring 👀😂
⬇️LEGS - Superset
15-12-8 Back Squats
8-8-8 Plate Elevated Rev Lunges
⬇️CHEST&BICEPS - Superset
12-10-8 BB Bench Press
15-15-15 DB Curls
⬇️BACK&TRAPS - Superset
12-10-8 DB Bench Rows
15-15-15 BB Shrugs
⬇️SHOULDERS - Giant Set
5-6-7-8-9-10 DB Lateral Raise
(Start heavy, drop weight as reps increase)
THE END🤣
TMS EOY Celebration with the best host @vaianas21.3 🙌🏾. Couldn’t have brought the vibes without you and your team! Thanking our entire TMSFAMILY🦍 & our sponsorship team for sticking by us this entire year.
Wishing you all a MERRY F🎅🏽TMAS & a Prosperous NY
BigLove Mr TMS, Mrs TMS & Mini TMS x 2😉
WE TRIED 👀😂
Uhm maybe don’t try this after a club session. The slickback will deffs turn into, sidekicks, front kick, rotating kicks…. All of it😉🤣!
Really though! We’re absolutely PUMPED to get to our TMS HomeRun23 finish line with the team! Last Club Games for the year. LessssFricken Gooooooo🦍 #slickbackchallenge #DIYversion🤫
Here’s a simple reminder to motivate you on your health and fitness journey – make sure to watch video until the end!
🔺Save this for your next Chest & Core Workout !
This one burns heaps but, it gets exciting 😉
WARM UP - Push Ups:
7-Wide 7-Neutral 7-Diamon
X2 Sets
Superset-1
DB Incline Press 30-20-10
Incline Push Up 8-8-8
Superset-2
DB Flat Bench Flys 25-20
Dumbell Push Up 10-12
CORE: Single Leg V-Ups
10-20-30
For extra help or guidance on your fitness journey, click the link in our bio to join TMS CLUB in-house. It’s not too late to join our TEAM!
Who’s excited that we’re literally 2 weeks away from Xmas?
Oh well… Lesgooooooooo🤣😉
Our 110CLUBGANG keeping the club lit🔥 haha
BTS with our ClubFam! Giving insight on how it really is on the green mat. We learn a lot from our clubfam and it’s always FUN to get them mic’d up👀😂! MIXED BAG of…… WATCH VID.. till the end 😉🤌🏾
For extra help or guidance on your fitness journey, click the link in our bio to join TMS CLUB in-house. It’s not too late to join our TEAM!
Home🏡Vs Gym🏋🏽♀️- Glute workout
Ladies, you can still get your glute sessions done no matter your circumstances! Here’s a side by side exercise alternative!
If you don’t have access to weights there’s lots you can still do to help add tension on your muscles! Using time under tension is great for this, or if in doubt, add a resistance band😮💨🔥
If you need extra support or guidance in your fitness journey, check out the link in our bio for personalized training program. We’d be thrilled to welcome you to the team!
Aue! Fam, Question:
Have you ever felt annoyed during a workout, concentrating on your form and struggling through a set, while someone else breezes through the whole set half pieying? yea well us too😂 we know the struggle🥴
Form is key FAM!
No matter how slow you move, performing and feeling the benefits and features of 4 slow, proper kicksits is more beneficial than 10 out the gate reps🤷🏾😂. When you understand the value of any movement you perform, whether you regress or progress, you’ll always opt for FORM! Don’t count the reps team, make each rep count.
*and who else is fasting? It’s 1 week already👀 jks😜
Need a boost on your fitness journey? Hit the link in our bio to join the club! We’d love to welcome you to the team!
Plot twist.. it’s giving “just stick to GYM stuff Tukao boys”😜
Hope yaw’ll having fun on this journey fam! Enjoy the process🦍
Your meal plan is not working because it lacks adherence and sustainability.
Make sure your meal plan is enjoyable and sustainable for the long term. Many believe they should only eat what’s optimal for them, but overly strict plans often lead to giving up and returning to old habits—something only a few, like bodybuilders and athletes, can manage.
My Transformation nutrition plan approach focuses on incorporating nutrient-dense foods as well as foods that you enjoy into your plan. By doing this and maintaining a calorie deficit, you can achieve your fat loss goals while still enjoying your meals.
For any extra help or guidance through your nutrition journey, you can head to the link in our bio for your own personalised plan created around foods you enjoy and lifestyle. We would love to have you part of the team!
#tmsfitnesstransformation #PolynesianTransformation #changeyourmindset
Progression Vs Regression
TRUTH BOMB💣 You’ve been thinking wrong. You can still do it, no matter your ability.
Here’s a comparison of two variations of exercises. ZUU Bodyweight exercises are a staple in most of our sessions, and most times people feel intimidated by the speed, depth, mobility, and flexibility of members. The reality is, everyone begin at different entry points. You’ll never not hear “regress to progress” 😊. Find your entry point to a movement; it’s not a race 🙅🏾. Focus on your pace, range, and form first. Over time, we become fitter, more mobile, and stronger 🤗!
For any extra help or guidance through your fitness journey, you can head to the link in our bio to join the club. We would love to have you part of the team!
@tmsfitness_ci
Can anyone else relate? Because please tell me it’s not just me that feels the MANA when encouraged to keep going. I got your back always TEAM! Hope you got mines too👀😜
WE IN THIS TOGETHER FAM!
WE IN THIS TOGETHER ALWAYS!
Save this as a reminder on days you feel your on your own on this journey✨
#tmsfitnesstransformation #inclusiveculture #YourPaceYourRange
NEW 4-Weeks Club split locked in🚀
Challenge Members and active club members we’re excited to run this one home with yaw’ll🦍
*excuse the lazy boy it’s rest day😂
SLIDE➡️ or Clink Link in Bio for more club session info!
Omg.. FAM!
Team Mauke Strong, all the way from Mauke is gearing up and joining us ONLINE for our final four-week challenge of the year - HomeRun23 starting 27NOV23!
We understand that the holiday season brings a fuzz of Christmas events, but that doesn’t mean we should pause our fitness journey and wait until January to become the best versions of ourselves. We’re excited to take on the challenge of supporting you through this festive season with a mindful approach to your training and nutrition.
Sooooo, uhm… ATIU? MANIHIKI? Akapeea?👀😂😂 if you haven’t yet, find a team of 4 PEOPLE and lets SEND IT FAM. JOIN TMS HOME-RUN23 now!
You can join us IN-HOUSE or ONLINE!
🏠IN-HOUSE - Raro Based Members - TMS CLUB & TMS APP
💻ONLINE - World Wide - ONLINE ZOOM & TMS APP
✈️One of our grand prizes includes a round-trip airline ticket for you and your team of four to the stunning destination of Aitutaki.
VALID FOR BOTH IN-HOUSE OR ONLINE TEAMS🤑
Link In Bio!
BTS with 1 of our Teams - SHAZAM locked in for HOME-RUN23 starting 27NOV23!
Q’s:
- Yo goal for the next 4 Weeks?
- Fav thang about our challenges?
- Least fav thang? Hardest question out today😂😂😂
Hear it straight from our members. Real, authentic vibes of how we dooz-it. Best part.. as mentioned, meeting new people in the CLUB💃🏽
PRIZEP-POOL looking fire 🔥 cannot wait to share this with yaw’ll. VALID for both ONLINE & IN-HOUSE teams.
Soooo… Rally yo team of 4s, cos who wouldn’t want to be jetting to Aitutaki this Xmas 😉 Let’s send-it fam🦍
LINK IN BIO - SIGN UP NOW
Ready for a reality check?🦍
As a coach/trainer - we’re all about motivating, inspiring and getting you moving.
Reality check? Truth is, even we, coaches/trainers have tough days. We tend to focus on filling our members cup, even while ours is empty, but we push through mentally. The beauty of training with my awesome team is, they know how I roll and I am reminded to stay accountable, and it’s always humbling to see that mindset spread to our fitfam. We’re all in this journey together, and it might not get easier, but we’re definitely getting stronger! So, when you’re feeling the struggle, know that we’ve all been there. We’re a tight-knit FAM, cheering each other on.
Want to Embrace the challenge, because that’s where strength grows? HOME-RUN2023 will let us crush those goals together and make every step count!
Sign up now! Starts 27NOV23!
Link In Bio
Ready for a transformation?
Meet @annalise.ck 10kgs ⬇️, the living proof of what happens when you focus on creating and maintaining sustainable health and fitness changes through time!
Our upcoming HOME-RUN 4-week challenge isn’t just about sculpting bodies; it’s about reshaping lives.
Imagine tailored nutrition plans, dynamic workouts, and TMS club sessions all working in sync to make your journey as enjoyable while transforming too.
And guess what? Cannot stress this one… You can still enjoy your favorite treats guilt-free 🍕🍰! We teach you how😉 it’s not rocket science tbh. Busy? We have on-the-go, easy to prep meals. Too expensive to eat healthy? We have budget friendly meal options too. Possibilities are endless.
Join us in making every workout a celebration and every milestone a victory with your transformation team! 💪✨
LINK IN BIO! Lesgooo
🔏All the Deets…
HOME-RUN 2023 is now LIVE!
Why you should join?
If you’re aiming to transform and be your best self, your search ends here! I’m ready to guide you on the right path with genuine knowledge, surrounded by a supportive fitfam to keep the vibes and energy top tier. 💪✨
Get you and your Team-Of-Fours exclusive unlimited membership, ONE-OFF or MONTHLY SUBSCRIPTION now🔒
That’s it!
That gives you...
➡️Access to our TMS Transformation App for your tailored nutrition + workout plan.
➡️Unlimited Club sessions to HQ
➡️ONLINE ZOOM Sessions for our overseas Fam
➡️EOC Prize POOL✈️ flights(ONLINE or IN-HOUSE)
➡️EOY Celebration🏳️🤍
-
Plus you’ll be making some magical memz!
Sign up now! Link In Bio!
FAM!
Wooooh… Apart from all our member transformations throughout the year, 2023 has been a huge year of TRANSFORMATION for our family brand. We’re embracing the process💪🏾 confident that overcoming every challenge this year will pave the way for even greater achievements ahead🫡
Soooo…. we have to end 2023 with a BANG💥!
💨HOME-RUN STARTS 27NOV23
♦️ 4 Weeks to learn and build sustainable health and fitness habits. So after this challenge, you’re able to keep going🫡
💨4 Weeks to make progress and Transform
♦️Team Of Four Members Only
💨Winners will be catching flights✈️😉, Cash Prizes & More
♦️EOY TMS Celebration🎉 we bringing it back😎
Sign up LINK going LIVE 15.11.23 with all info you need!
But for now.. Get yo local network of 4 and lets get the bases loaded, mindset focused - it’s a HOME-RUN 💨
Here’s how I keep things real in the Club and spit facts after my club sessions.
NOT to attract, but to 100% INSPIRE my team and anyone to VALUE their/your health and fitness journey more.
No one gets left behind, Energy and that honest work rate only because in TMS, it’ll always be your pace, your range, your journey🫡
📣 FEW MORE EHP SPOTS LEFT
📣LAST 4 WEEKS GROUP CHALLENGE DROPPING SOON
#tmsfitnesstransformation #TMSCLUB #tmstransformationapp
💡YOU NEED TO HEAR THIS!
Find Your Edge!
In our fitness world, it’s not just about physical strength but also inner strength.
Starting your fitness journey gives you a powerful mental advantage. You can 1. Embrace the challenges throughout your journey and KEEP GOING, or you can 2. choose to step back.
What’s amazing when you choose to turn up and keep going is that you’re choosing to be right there, pushing beyond your limits!
You don’t have to be in a gym or training facility, but you’ve chosen to be there.
Every time you TURN UP & push through the burn, you’re proving to yourself that you can conquer any challenge life throws at you!
Here’s your Monday reminder to TURN UP and KEEP GOING! We need to sit less and move our bodies more💪🏾
#tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind #HealthTransformation #FitnessInspiration
I don’t know who needs to hear this today, but remember, it’s not about how fast you go. It’s about the determination to never stop especially when it gets hard.
Every step forward, no matter how small, is a victory.
Embrace the journey, stay resilient, and don’t quit - it’s up to you how your story is written! Scoop some fresh motivation with TMS from Mr Hopwood 💪🏾
#tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind #HealthTransformation #FitnessInspiration
Poly strength? always in our LEGS😉!
♦️Save 4 Leg Day🥵
Fam, get active, move your body for a month, you’ll see it... you make excuses for a month, you’ll see it.
The Gym is one place that you will truly get credit for the work you put in! nothing more, nothing less. Get there fam!
1.SUPERSET
Front Squat 15-10-5 |Back Squat 12-8-4
2.SUPERSET
Leg Press Close 20-15-10 |Wide 20-15-10
3.SUPERSET
Seated Leg Curl 20-20-20-20
Standing Calve Raise 25-25-25-25
4.FINISHER
Leg extension 100
Lose/shred fat? Build Muscle? Where you at?
@tmsfitness_ci 👈🏾 to start your journey with your own personalised meal plan and training, created around what you love eating and preferred training plan(Link in Bio)
Waffles with mini TMS🎤
During our health and fitness journey, we often try quick-fix diets, cut out normal foods we consume on a daily basis, like bread, taro, rice or noodles that help us lose fat fast but lead to unhealthy eating habits in the long term.
Are waffles healthy? According to our 6-year-old, “Nah, they have lots of calories and sugar.” That’s correct, but does it mean we can never eat waffles again because of their calorie content?
A more realistic nutrition approach is to understand how much waffles you can enjoy while still working towards your health goals. This is what we teach you through our TMS Transformation App, allowing you to understand how to still enjoy foods you love, create more sustainable eating choices and enjoy your journey to better health.
Visit our site for more info! Link in BIO!
I wish I had known this sooner!
Is your health and fitness journey always driven by the scale?🤔
Not every goal is about losing weight. It eventually happens when you choose to eat better and exercise regularly.
You can measure your progress in many ways. Without using the scales…
➡️Are you getting stronger? Lifting heavier?
➡️Does your body feel good?
➡️Do you see your muscles getting more defined?
Don’t feel disheartened when the scales don’t show you what you want.
If you’re struggling to navigate through your health and fitness journey! Join our team today and Let’s keep showing up and let’s keep improving.
Visit our website! Link in Bio
#myfitnessjourney #progressoverperfection
Home vs Gym - Alternatives!
Some gym vs home alternatives for you, helping you to still move your body no matter your circumstances!
I have members traveling this week & making the most of our Home ZUU bodyweight workouts. If you’re eager to kickstart your fitness journey and prefer not to begin at the gym, Join my TMS Transformation program, where I customize your nutrition and provide tailored workout plans for both Home and Gym settings.
Visit our website, Link in Bio🔗
Group Trainings are always a blast!
You’ve got all sorts of people from different walks of life in one room, which makes it exciting.
But… don’t feel pressured trying to be better or faster than the person next to you. Focus on performing the exercises the right way rather than rushing through them #FormOverSpeed. That’s how you get the most out of each movement and stay injury-free.
Just remember, MOVE at YOUR PACE, Your Range because it’s your journey. Over time, as we keep doing things consistently in life, speed will eventually follow.
If your health is not the greatest right now and there’s something you can do to change it then don’t wait for ONE DAY! Today can be your DAY ONE, your chance to get back in the drivers seat and take back your health.It won’t be easy but it will 100% be worth it. #fitnessmotivation #healthiswealth #preventionisbetterthancure #changeyourmindset
TRANSFORMATION TUESDAY🔥
We've tried all the trendy, quick fix, bodybuilding style, and unsustainable diets before 😬❌. It worked BUT.. they only brought short-lived, short term dramatic changes, turning this journey into a chore rather than an enjoyable one.
Vaipo's 4-week results show an 8kg difference on the scale, but what's even more incredible is the shift towards making sustainable choices for lasting results. Now, let's hear from the man himself about his journey 💪🏾
"Are you finding it hard to prioritize your health and fitness journey? The clock is ticking, and it's time to become the person you aspire to be. Join TMS FITNESS, where a dedicated community of passionate individuals will inspire and motivate you to achieve your goals. With solid support from the fam, you'll never feel left behind.
I've been through the same struggle when I started, and I almost gave up. But I realized that quitting meant giving up on my dreams. With the "no retreat, no surrender" mindset and the incredible support of the TMS FITNESS family, I'm still on my journey towards a healthier, better life. Making more sustainable eating choices through the TMS APP and keeping an active routine at TMS CLUB.
Watch this space😉
Remember the words of Muhammad Ali: "I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life as a champion."
You've got this! #tmsfitnesstransformation #everydaypolys #reppingpolyseveryday
It's OK if you need to Start Over.
Have you lost your fitness or gained weight? Thats just a detour, not the end of your journey!
But the truth is there are so many complex and personal reasons behind someone's fitness or weight changes which can include medical conditions, emotional struggles or life circumstances.
Whatever your reason, I encourage you to pick yourself up and start again. Let's enjoy the view on these detours. It's not the end of our journey.
Let's support each other through this and let's keep moving forward! #tmsfitness #yourpaceyourrangealways
We all start from different life avenues, and even if the path seems solo sometimes, it's an absolute blast to have a TEAM🅾️ that's forever your cheer squad, ready to #GETATOUCH through the struggles together ! 🚀👏
Let's keep soaking up these good times and keep crafting awesome memories! 🙌
SWIPE ➡️ to check this weeks club sessions. Hit us up if you want in🙋🏾♂️, or visit our website for more deets LINK in BIO🔗
8kgs lighter and a vibrant, confident, and healthier momma within our amazing Fam ❤️ We thrive for epic moments like these!
Here’s an awe-inspiring journey from our very own sis, Minora! 😍
Being a full time mum we tend to put our families needs before us, and at times it tends to take its toll therefore leading us to neglect our number one need and that is Self Care!! We must remind ourselves that we too are important!
Forever grateful for my sis my sidekick Latishia for reaching out when TMS launched one of their many challenges of Tag Teams from then Team Mojito was discovered!!! It wasn't an easy journey, trying to get use to getting up at 4am to start our day, rainy days I would make excuses we try tomorrow just because it's raining🤭many setbacks and challenges along the way, I must admit the first step is always the hardest! Maiti's motivational talks after class is always good to stay back and listen too!! There was one thing he mentioned that stuck with me till now and that is "there will be days when you don't want to turn up?? those are the days you need to show up! Once you show up, you feel much better, ready to tackle the day! Its so true! With a Coach who has so much patience in teaching form over and over again and a positive environment and support from our TMS family I have found a place where I can show up, have that time for myself to work on my health and fitness journey on the famous green mat! Everyday provides its own gifts, mine is the Gift of life and family. Start your Health and Fitness journey today and don't make excuses saying.. I don't have Time...soon you will need to find time for illness😉
Visit our website Link in BIO to START YOUR JOURNEY TODAY
OR Click link below ⏬️
https://www.tmsfitnesstransformation.com/#StartNow
What fills your cup? Is it
⏩️Kindness?
⏩️Workouts?
⏩️Healthy eats?
⏩️Water?
⏩️TikTok?
⏩️Sports?
Remember, you can’t pour from an empty cup ☕️. So fill it up, surround yourself with a supportive team and let the “overflow” benefit everyone around you 🌊!
WAVES DONT STOP! Why should we?
Visit our website, LINK IN BIO to join our CLUB FAM💪🏾
We want you to feel seen.
We are more than a group training facility, more than just transformation. We are about connections, learning more about yourself, FAMILY! You deserve nothing but the best and this is our chance as a TEAM to make sustainable health and fitness goals happen.
🌊WAVES DONT STOP begins 11th September! 4 Weeks of connecting, 4 weeks of celebrating, 4 weeks of progressing and 4 weeks of learning.
There’s no other person we would rather ride this next wave with⚫️🔴⚪️ #valueofteamtraining #ourwhy
Visit our website, LINK IN BIO and JOIN OUR FAMILY today!
Being a MUM often involves putting everyone’s wants and needs ahead of ours, and sometimes even taking care of ourselves takes a back seat. At TMS, we’ve got loads of awesome moms who’ve found their TLC SPACE😉…”the green mat” – if you know, you know👀😂
Now, is that selfish? Heck no! 🚫 Why? When you give yourself some TLC first, you become a better version for your family, your work crew, and community!
Tap in and see how @liliu.mano manages or prioritises her TIME around her journey!
Need a fun training environment, visit our website and check out our Club Memberships available💪🏾
Know your Macronutrients for Optimal Health & Fitness.
Learn more at www.tmsfitnesstransformation.com
Carbs, calories and common sense😜!
Lets blame the taro, rice, noodles and pizza for our excessive snacking habits🤭.
Its all in the rice, right?🙅🏽♂️
Remember, it’s our TOTAL daily calories, not the carbs, that sneak up on us!
Visit Link in BIO or click tmsfitnesstransformation.com to get your macro-friendly nutrition plan now💪🏾
#KnowledgeIsPOWER #SmartChoices #KnowYourMacros #TrackYourProgress #TMSFitnesss #FitnessMotivation #healthyliving #RarotongaFitness #FitFam #FitnessJourney
🦵🏾BIG LEG DAY in the CLUB!
Focusing on targeting our Hamstrings, Glutes with a Quad burner finisher🌶️🔥!
⏺️GIZ this a go on your next LEG WORKOUT! TIP - do it with a buddy, to keep those reps honest😜
🔺Lying Dumbell Leg Curls
⛔️20-15-12-10 (increase weight)
🔺DB RDLs
⛔️15-12-10 (increase weight)
🔺DB Hip Thrusters
⛔️20-15-12 (increase weight)
🔺Finisher
⛔️2 x Walking Lunge Steps - Into 2 x Air Squats
Looking for a gym Famili to get yo gains with? Join our TMS CLUB and get your membership now!
LINK IN BIO
OR
CLINK ON LINK:
https://www.tmsfitnesstransformation.com/club-sessions
#FormOverSpeed #FitnessGoals #StrongFoundation #SlowAndSteady #PrecisionMatters #tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind
Day-To-Day featuring @nan_napa14
Tap in and see how to make time for your health and fitness goals especially being a full time working mum.
#tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind #HealthTransformation #FitnessInspiration
May our Cook Island CULTURE LIVE ON!
Our kind of LEG DAY +cardiyoooo the past few weeks 🦵🏾😅😂
P.S we haaaaad to add in some ZUU moves 😉😉
#FitnessGoals #StrongFoundation #SlowAndSteady #PrecisionMatters #FitForLife #tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind
Thoughts become things 🦍
Mindset is everything 💪🏾
#tmsfitnesstransformation #rarotongacookislands #worldwidecoaching #HealthIsWealth #YourPaceYourRange #NoOneGetsLeftBehind #HealthTransformation #FitnessInspiration
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FIND US
INSIDE COOKS CORNER BUS STATION, TUTAKIMOA ROAD, AVARUA (IN TOWN)