BST by Rose in Melbourne, Victoria, Australia | Sport & recreation

BST by Rose

Locality: Melbourne, Victoria, Australia

Phone: +61 419 896 417

Address: Waverley Park 3170 Melbourne, VIC, Australia

Website: linktr.ee/BSTbyRose

Likes: 369

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25.01.2022 Who doesn’t love Chips??? Truth is I could eat potatoes any way. So many clients have that same surprised look when I say, yes I eat potatoes... like everything, it’s all in the preparation and how much you consume... it’s a veggie, it can be prepared so many ways to suit you meal plan...Think about not only how much you consume, but how is it prepared...I eat what I love, and I love what I eat #bstbyrose #fatloss #leanmuscle #training ... #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #healthyfoods #healthyfood #healthychoices #nutritiontips See more

24.01.2022 When choosing my snacks, the quality of food is extremely important...it’s not just about the calories. The yogurt and fruit provides protein, calcium, fresh fruit with vitamins and minerals and is almost 3-4 time the weight for over 100 calories less. There’s minimal amount of added sugars and is low in fat...I know what my choice is #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #foodchoices #healthysnacks

23.01.2022 Not sure what to eat? Here’s a little Macro cheat sheet that covers some of your main options when it comes to Protein, carbohydrates and fats... Remember all three are essential part of a healthy diet. It’s all about making healthy choices. Eating all three of these options in excess will lead to an increase in fat storage’s.... so eating in moderation is always best.

22.01.2022 FINAL DAY!!! Sign up today for the opportunity to reach your fitness goals. Round 1 has been such a success the team want more Take the leap, you know you want to. Don’t let fear get in the way of your true potential !!! #bstbyrose... #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #bodypositivity #bodygoals #challenge #6weekchallenge #isochallenge See more

22.01.2022 Not much else to say.... #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #mondaymotivation #motivationalquotes

22.01.2022 YOGURT BLONDIE MIXED BERRY TRIFFLE DESSERT Try my high protein, lower calorie option to good old fashioned Triffle dessert... if you want your cake and eat it too... GIVE IT A GO #bstbyrose... #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #healthydessert #healthyfood #healthytreats #nutritioncoach #fiafitnationstudents #fiafitnation See more

21.01.2022 Banana cupcakes 3 ripe bananas 1 cup almond meal 2 eggs... 2 tbs coconut oil 1 tsp baking powder 1 tbs honey Chocolate melts Pre heat over to 180 degrees. Blend all ingredients together minus the chocolate melts. Once we’ll mix pour mixture into 12 cupcake liners. I then added two - three melts into each cupcake. Bake for approx 20min or until cooked though and brown. #bananabread #bananamuffins #healthyfood #wholefoods #bstbyrose #weightloss #fatloss #leanmusle #training #fitness #fitlife #coach #personaltrainer #health #wellness #girlswholift #fitnessmotivation #workout #train #gym #gymlife #gymmotivation #trainer #science #fatlosstips #bodycomposition #bodypositive #strengthtraining #liftheavy

21.01.2022 One of the most important nutrients of all, and one I struggle to make sure I get enough of...so important to ensure our bodies are well hydrated, so I put a jug on the kitchen bench, and every time I look at it, I take a drink. I know I’ve downed 3 litres when I get through a jug and a half #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #nutrition #nutritiontips #hydration

20.01.2022 #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #motivation #mondaymotivation #motivationalquotes

19.01.2022 Melbournes weather is definitely starting to feel like summer. This banana protein ice cream hits the spot perfectly. Use Freeze ripe bananas and blend with a scoop of @pescience protein powder, two servings @macr0mike peanut butter powder, @chobaniau yoghurt and ice cubes. Blitz all together for a nice consistency. I topped with a few @nestle dark choc chips. Only 118 calories per serve. The ingredients makes approx 6 serves. #bstbyrose #icecream #healthyicecream #banana #peanutbutter #proteinpowderrecipes #proteinpowder #chocchip #thermomix #healthyfood #healthylifestyle #fitness #personaltrainer #caloriecounting #iifym #4ingredients #delicious #foodporn #fitnessjourney #eatwell #eatwellthermomix

19.01.2022 Upper body Workout 3 sets 15 reps Barbell back row Arnold press Close grip lat pull down ... Db chest press Db bicep curls Tricep kick backs #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #upperbodyworkout #musclebuilding #trainingday #personaltrainer #upperbodystrength

19.01.2022 Another amazing 6 week transformation... No crazy dieting, no crazy training regime... I love this transformation, because it was all about understanding wholesome foods, creating regular eating patterns with meals consisting of primarily whole foods. Minimising processed foods and introducing resistance training. Make a note... this was carried out during Iso with minimal equipment. The changes were not limited to physical either... getting out of bed feeling energetic, fee...ling less sluggish and an increase in overall energy levels. This is what it’s all about. Creating new habits to last a lifetime. #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #transformationthursday #lifestylechange #tlife

19.01.2022 Chicken Salad with roasted pumpkin and goats cheese.... 250g chicken thigh fillet 75 g of leafy salad mix 1/2 cup chopped capsicum 1/2cup chopped cucumber ... 30g goats cheese Splash of balsamic vinegar This makes one serving, and it’s one delicious salad for lunch!! #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #mealprep #nutrition #eattherainbow #healthyfood #fiafitnation #nutritioncoach

18.01.2022 Three ingredient Cookie. So simple and easy to make. Something to help with the 3pm slum or as a little after dinner treat. 1 cup @mayversfood peanut butter, 1/4 cup @cadburyaust dark choc chips and 1/4 cup @thehealthybaker healthybaker plain flour. Mix all together, roll 12 balls and flatten on baking tray with fork. Then bake for approx 15min on 180 degrees fan forced. Once completely cooled enjoy. Tip if mixture is a little dry add a little bit of water to help bind #bstbyrose #cookies #healthylifestyle #healthyfood #caloriecounting #fitness #penautbutter #chocchipcookies #threeingredients #peanutbuttercookies #peanutbutterlover #treat #healthyliving #personaltrainer

18.01.2022 PREPARE TO SUCCEED!!! Meal prepping??? Should I or should I not... There are various degrees of meal prepping.... those (like myself) who are happy to eat pretty much the same thing every day...or those who like to be a little more flexible...either way, Being prepared and having things organised is definitely key when it comes to success in fat loss. I hear many clients saying they don’t have the time, but in actual fact, it saves time by having food ready to go. It elimina...tes the chance of making terrible food choices, especially if you find yourself really hungry. Whether I’m working from home or out on the road, I make sure I always have easy simple snack choices to keep me satisfied... there’s no reason to hit a drive through. I also make sure I have frozen veggies in the freezer for back up and a few single portions of proteins in the freezer too. Not to mention having having some precooked rice pods. Being a mum of 3, a wife and running my own business, you never know if there’s going to be a spammer in the works, so I am prepared for any hiccups life can bring. #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #fiafitnation #foodforthought #foodprepping

16.01.2022 So normally I’d put up the weekly recipe... but today we were too preoccupied with welcoming our little girl @koda_the_new_frenchie to the family... Recipe will be up tomorrow #bstbyrose #fatloss #leanmuscle #training ... #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #frenchbulldog #newpuppy #frenchiesofinstagram #puppylove #familypet See more

15.01.2022 The way to get started is to quit talking and begin doing. Stop putting it off and start taking action in working towards your health and the body you want. Call or DM me to find out more about face to face training. #bstbyrose #oneononetraining #personaltrainer #fitness #fitnessjourney #fitnessmotivation #muscles #strengthtraining

15.01.2022 Sweet potato mug cake. So rich and satisfying. Add all the ingredients and then microwave for 1min. Note: I baked the sweet potato beforehand. See stories on how easy I made this. Swipe across to see ingredients. Recipe form @wholesome_lee #mugcake #wholeingredients #healthylifestyle #healthyfood #healthyeating #healthyliving #sweetpotato #quickmeals #dessert #sweettooth #nutrition #calories #macrofriendly #macrofriendlyrecipes #macrofriendlydessert #personaltrainer #fitness #coach

15.01.2022 There’s no point thinking about what I could have, should have and would have done... it’s about what you ARE doing, and what you ARE ABOUT TO ACHIEVE!!! NO REGRETS, NO EXCUSES. Dm me now taking 1:1 and 1:2 outdoor clients... #bstbyrose... #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #mondaymotivation #motivate #motivationalquotes See more

14.01.2022 https://www.instagram.com/p/CFjZAVuh2C-/?igshid=qodo666q88eq

13.01.2022 Throw back to a year ago...one of my most proudest moments of myself...look out 2021

12.01.2022 Try this yummy frozen yogurt slice. Only 154cal per serve Empty the yogurt out into a 20 cm square brownie tin (lined with baking paper), and spread it out evenly, scatter you mixed berries over the top, and top it off with a sprinkle of granola... Freeze and cut into 8 even portions... Great spring/summer snack... #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #frozenyogurt #summertreats #dessert #healthydesserts #wholefoods #nutrition #foodforthought #fiafitnation

11.01.2022 Food for thought What’s your next snack going to be?? I’m always thinking of how foods can benefit me, not just to put a lid on my hunger...., what nutritional benefits will it bring to my body as a whole. Is it protein, fat or carbs that I need.. do I need more fibre, do I need foods high in antioxidants. There are so many things we don’t think about when choosing foods to eat #bstbyrose #fatloss #leanmuscle #training ... #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #foodforthought #foodchoices #nutritiontips #nutritionmatters See more

10.01.2022 I’m finding more and more people are so focused on what to cut out of their diet in order to lose weight. No fat, no carbs, no sugar, keto, etc... they are so focussed on highly processed snacks and foods that cut this and that out... that they are failing to include whole foods like fruit veggies, meats, fish eggs etc and the list goes on. Whole foods that are filled with vitamins and minerals in their natural state, foods that are packed with nutritional value that come fr...om Mother Nature herself. Don’t get me wrong, I do have foods in my diet that are Processed, but at least 90% is whole foods. Even in the midst of a comp prep my diet includes over 23 different types of foods per day, ranging from grains, fruit, veggies, proteins, dairy as well as fats. Restricting calories, does not mean cutting out quality food. #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #fiafitnationstudents #fiafitnation#nutritioncoach

08.01.2022 Im just going to leave this here. Don’t be scared to eat fruit. Can any one guess the fruit on the bottom? I’ve topped it with berries, kiwi and a sprinkle of @epicurosfood granola . The perfect summer snack. #fruit #fruitdoesntmakeyoufat #toomanycaloriesdo

07.01.2022 https://www.instagram.com/p/CFLXKBPBHvL/?igshid=kuke8lr2ld51

06.01.2022 It’s a hot one in Melbourne today and this is the perfect dessert or snack for it. Frozen banana, frozen blueberries and yoghurt that’s it. all blitz together and then topped with a tablespoon of peanut butter . #smoothiebowl #banana #blueberries #peanutbutter #wholefoods #goodforyou #healthyfood #healthylifestyle #health #nutrition #bstbyrose #4ingredients #easyrecipes #healthyeating #healthyicecream

06.01.2022 Throw back to 7 years ago... The night before baby no. 3.

05.01.2022 Today’s recipe is inspired by the festive season - Gingerbread cookies Ingredients: 50 grams of butter 30 mils of milk 85 grams of maple syrup ... 180 grams of flour Pinch of sea salt 1/4 table bicarb soda Spice mix: 2 tbsp of ground cinnamon 2 tbsp of ground ginger 1 tbsp of ground nutmeg 1/4 tbsp of ground turmeric Method: Melt the butter , Pour in the milk and add the maple syrup. Once all wet ingredients are added Combine well. Now it’s time to add the dry ingredients including spice mix. Mix wet and dry ingredients together till a thick dough forms. Roll all the dough in a big ball and wrap with baking paper and refrigerate for 60 minutes. Once dough is chilled, roll out dough 2mm thick and cut out desired shape. Bake till golden and sprinkle with some cinnamon sugar. . . . #christmascookies #gingerbreadcookies #healthyxmas #easyrecipe #bstbyrose #weightloss #fatloss #leanmusle #training #fitness #fitlife #coach #personaltrainer #health #wellness #girlswholift #fitnessmotivation #workout #train #gym #gymlife #gymmotivation #trainer #science #fatlosstips #bodycomposition #bodypositive #strengthtraining #liftheavy

04.01.2022 Too often clients are in a rush to get results, they want that scale to drop, they want ridiculously low calories that they cannot sustain to achieve a physique they that requires time to build...chopping and changing from one diet to another, searching for a quick fix... There are none!!! It being dedicated, committed to a process. It’s putting in the work to achieve results that last a lifetime, not just a few weeks. #bstbyrose #fatloss #leanmuscle #training ... #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #mondaymotivation #motivate #motivationalquotes See more

04.01.2022 Another set of amazing results... and we are not done yet!!! The greatest thing about this challenge is seeing not just the physical changes, but hearing how great everyone is feeling, mentally, emotionally... having more confidence in themselves and so much more comfortable in their own skin. Feeling more energetic feeling better about the food choices they are making. As a coach, there is no greater reward than that. Bring on round 2 Iso 6 week challenge, there is still t...ime to sign up. Dm me to get started #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #isochallenge #bodygoals #transformations #6weekchallenge

03.01.2022 Most people these days are so concerned with how much protein, carbs or fats they should or shouldn’t be having and how it’s going to affect the way they look...when working out what you want to eat, think about getting enough fibre. That will determine how you feel on the inside... Gut health is extremely important for your health and well being. A diet rich in fibre has been proven to maintain a healthy heart and cardiovascular system, reduce the risk of various cancers and... of course, keep you regular #bstbyrose #fatloss #leanmuscle #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #guthealth #fibre #nutritiontips #guthealthy #gutfriendly #healthyeating #healthyliving #healthytips

03.01.2022 I’ve already mentioned about the importance of Gut health... but where do you start. A healthy balanced diet, rich in whole foods and lots of fresh fruit and veg are always best... there is also the use of probiotics. Don’t put up with the discomfort of poor Gut health... #bstbyrose #fatloss #leanmuscle #training #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen #guthealth #healthylifestyle #healthyfood #fibre

03.01.2022 I love this!!!.... if it’s one thing I know for sure, it’s my ability to push myself beyond my capabilities. I will always try, and then try some more... it is definitely a bit of stubbornness, but mostly I’m interested to see just how much I can take, and what I can achieve. I owe this trait to my amazing late Mum, who in May 2020 lost a 5 year battle to ovarian cancer. She never gave up no matter how tough the battle got

02.01.2022 It’s not always going to be easy, more than anything it’s the sometimes mundane grind of working day in day out to achieve the results you seek. Keep working, keep putting in the hours the days... it’s only then that you’ll see the silver lining at the end of the rainbow. Dm me to start your journey to the new you. #bstbyrose #fatloss #leanmuscle #training ... #fitness #fitlife #coach #personaltrainer #bodycomposition #nutrition #gymmotivation #gymlife #allshapesandsizes #allfitness #musclegains #fitnessmotivation #healthylifestyle #inspiration #fitnessmotivation #fitness #strongwomen #stronggirls #fitmums #fitmom #girlswholift #strongwomen See more