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Melissa Kavas Fitness

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Sydney, NSW
Melissa Kavas Fitness

https://bio.site/MelissaKavasFitness Qualified Personal trainer and nutrition coach who has a passion to help individuals with their health and fitness goals.

I believe everyone deserves the right to good health and to be happy with themselves, inside and out. I have made that change for myself and helped others by sharing my knowledge in the most simplest and realistic way possible.

10/09/2026

8cm of glute growth in 6 months… how did we do it?

Courtney is seven weeks into this program and absolutely smashing it. She follows a 4-day split, with 3 lower-body days, this is definitely one of the toughest 🥵

As you can see we pushed heavy and towards failure. Not every session will look like this but It’s about progressive overload, time, consistency, good technique and actually giving your body enough fuel to grow.

Save this one for your next leg day 🍑

SM HIP THRUST - 4 sets x 5-8 reps

120kg PB - 2x5reps 🙂‍↔️✨

DB B-Stance RDL - 3 sets x 8-10 reps

CABLE STEP DOWNS - 3 sets x 8-10reps

Leg Press - 2 sets x 8-12 reps

Hamstring curl - 2 drop sets till failure

Cable Kick Back - 3 sets x 12 reps

If you want to follow along with Courtney’s journey, make sure you’re following both pages and go back through our previous posts to see just how far she’s actually come 🤍

02/09/2026

Preetha 😍

We have lost a total of 6kgs and 13.6cm off her waistline!!! 🤯

And now… my girl is taking a well-deserved diet break and we’ll look forward to our next fat loss phase in the new year 👀🥳

So proud of you, Preetha 🤍

19/08/2026

What Mama of 3, Courtney eats in a day 🫶🏼

Courtney has been working with me for the last 14 months, and it’s been so amazing watching her journey unfold 🥹

We started with a calorie deficit, transitioned into a reverse diet, and now we’re in the most exciting phase yet…. building baby! This is her first ever build 🍑

Courtney rotates between two different meal plans, giving her some variety and flexibility while still keeping her nutrition structured 🤍

17/01/2024

10KG WEIGHT LOSS 🔥

Results: (4months apart)
Body weight 80kg > 70kg
10cm off waist!! 😱😍

I’m so proud of this chicka!! Started off with zero training and tracking experience 🙅‍♀️ She was so hesitant to start and to trust me ( a stranger) with her goals since she felt like she tried everything else before. I kept repeating and reminding her
1. Trust your trainer
2. If you follow my directions, you will get where you want to be but you have to put the effort in the times you don’t see me.

She did exactly that and now she is 10kgs lighter, confidently tracking and prepping meals and deadlifting!!

Congrats on this huge achievement 👏🏼 can’t wait to keep pushing it further 🔥

11/12/2023

Break the cycle and make 2024 the year you ✨ invest in yourself ✨ don’t settle for being
- uncomfortable in your body
- Uncomfortable in tight clothing
- Scared of gym
- Negative mindsets
- Self doubt
It starts by changing your habits 🔥

Taking on new face to face clients now for 2024 🫡 Start date 08.01.23
For any coaching enquires DM me 📥

21/08/2023

Jessica 😍

This wasn’t only a physical transformation but a mental. Jess and I have been working together for the last 7 months and her growth just inspires me. Her goal was to cut body fat so she could feel her best at her wedding next year 🥹 not only did she transform her physique but she is stronger, confident in the gym alone and healthier.
She could probably out lift me now and I can’t even be mad 😂 Jess is a type of individual where you tell her to do 8reps and she will do 10 👏🏼

The last 9 weeks I put Jess through a cut where she dropped from
70.25kg - 64kg 🔥

For Online or Face to face Coaching
email: [email protected]

02/08/2023

Matt’s 6 Week Transformation 🔥🔥

Matt came to me with no training or tracking experience and finally decided to fully commit to his training program and meal plan!
We are currently working on building more muscle mass and strength 💪🏽
Can’t wait to share more of Matt’s journey

25/05/2022

HEALTHY, FAST & CHEAP LUNCH 🥗

Perfect meal for your 15min lunch break at work 🤤

559Kcals
68.3G Carbs
16.4g Fats
29.3G Protein

Ingredients 🥬🥒🥦
- Asian style salad bowl
- Roast chicken breast
- 2min Brown rice

Directions:
- Microwave rice for 2mins or as long as packaging suggests
- Mix all ingredients together and enjoy

Let me know if you try 🥰

16/05/2022

“I don’t have time to train” really means “ITS NOT MY PRIORITY”

How long do you expect yourself to complain about the same problem for?
To stay consistent at the gym, these six to do’s are a must ✅
1. MAKE IT A PRIORITY (If you have love for yourself you will just get it done, it’s gonna benefit you in the long run)
2. Have a training program to follow. NO PLAN, NO GAIN
3. Set ACHIEVABLE GOALS
4. Identify road blocks. PLAN AHEAD
5. Accountability. PT, friend, co worker, family member.
6. HAVE FUN

The only thing you will regret is the workout you didn’t do 💯 Today is the day to create good habits 😁 not excuses ❌

For any individualised training programs, click the link in my bio 🔥

29/03/2022

Calorie deficit vs Weekends

If you are in a caloric deficit you would know that in order to achieve a weight/fat loss goal we need to maintain in a caloric deficit. But what if you have plans on the weekend to go out for some drinks & dinner with mates, now you are stressing because how are you gonna stay in a deficit whilst you are out? One answer

BANK YOUR CALORIES

Banking your calories is a useful, flexible and a reliable way for you to indulge and to not feeling guilty on your weekends out without jeopardising your progress and going over your weekly caloric deficit.

First graph - if you are in a deficit of 1700cals per day you can see your weekly total adds up to 11,900 cals over the 7 days.

Second graph: example of ‘banking your calories” - Calories are reduced by 200cals each day Monday-Friday. Which means you are “banking’ 1000cals throughout the weekday to spend over the weekend. You can used these ‘banked calories’ and enjoy the extra 1000 on 1 of the days or split it up in 2 (Saturday, Sunday) and enjoy an extra 500cals each day (as seen on the graph).

This allows you to still be within your 11,900 calorie energy deficit.

Remember, if you cut too much through the week you most likely will be hungry and won’t be able to adhere to this technique.

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