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Tabitha Avery -Transform with Tabitha

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Tabitha Avery -Transform with Tabitha

Personal Trainer, Weight-Loss Specialist, Coach

01/09/2026

✨ I’m going LIVE! ✨

I’m excited to be joining Ingrida Makaraite in the Next Level Transformation Hub for a live interview this weekend! 🎙️

We’ll be talking all things fitness, nutrition and transformation — but especially something I’m passionate about:

Starting out… and starting over. ❤️

Because getting fit and healthy isn’t about having everything figured out from day one.

You don’t have to completely change your life overnight.

Start where you are. Use what you have. Do what you can. Then build from there.

🎙️ LIVE with Ingrida Makaraite Ingrida Makaraite
📍 Next Level Transformation Hub
🇳🇿 Sunday – 9:00 PM New Zealand
🇮🇪🇬🇧 Saturday – 10:00 AM Ireland/UK

I’d love to have you join us. ❤️

See you there!

26/08/2026

I just turned 46… and I genuinely wouldn't want to be 25 again.

Don't get me wrong - there are things about my younger body I sometimes miss. 😂

But there are things I have now that I definitely didn't have at 25.

More confidence.
More resilience.
More self-awareness.
And a much greater appreciation for what my body can actually do.

I've lived enough life now to realise that chasing youth isn't the goal.

I don't need to look 25.

I want to be strong, healthy, confident and capable at 46.

I want to be able to walk for hours, lift weights, climb things, travel, try something completely new and say “Let's go!” when an opportunity comes along.

And yes, I still care about how I look. I still have fitness goals. There are parts of my body I'd like to improve.

But the older I get, the less interested I am in simply trying to make myself smaller.

I want to be stronger.

Six-pack abs are great - I've had them before.
But strength, energy, mobility, confidence and having a body capable of letting me live the life I want?

That matters so much more to me now.

So here's to 46. 🥂

I'm not trying to turn back the clock.

I'm taking care of the woman I am today while building the body I want to take into my 50s, 60s, 70s and beyond.

And I can't wait to see what she's capable of. ❤️💪

07/08/2026

🥗 Who says healthy has to be boring?

This Creamy High-Protein Chicken Salad Bowl is packed with flavour, keeps you feeling fuller for longer, and delivers an impressive 45–50g of protein per serving. 💪

High-protein meals aren't just for bodybuilders—they're one of the best ways to:
✅ Support muscle growth and recovery ✅ Keep you satisfied between meals ✅ Reduce cravings ✅ Help maintain a healthy weight ✅ Fuel your body with real, nourishing food

The best part? It's ready in just 15 minutes, making it perfect for busy weekdays, meal prep, or a quick family dinner.

Remember, transformation isn't about eating less... It's about eating smarter. 🍴

Save this recipe for later and let me know.. 👇

💛 Real food. Real results. Transform with Tabitha

05/08/2026

🥶 I really don't like winter and Im struggling!

Between the cold weather, the dark mornings and evenings, hormone fluctuations from my endometriosis surgery, bloating, and the occasional pain, I've been struggling to get to the gym.

But instead of doing nothing...

I've changed my approach.

I'm focusing on what I can do, not what I can't.
💪 5–10 squats.
💪 A few push-ups.
🚶‍♀️ A walk during my lunch break.
🚶‍♀️ A 10 minute walk after meals
🪜 Taking the stairs.
🚶‍♀️ Short bursts of movement throughout the day.

These are called exercise snacks - 1 to 5 minutes of movement sprinkled throughout your day.

Research suggests these mini sessions can improve fitness, support your metabolism, and reduce the negative effects of sitting for long periods.

The truth is, you don't have to choose between a one-hour gym session or doing nothing.

Every bit of movement counts.

Here are a few simple ideas:
✅ Walk for 10 minutes after a meal.
✅ Do 10–15 squats while the kettle boils or during the commercials.
✅ Take the stairs instead of the lift.
✅ Go for a walk during your lunch break.
✅ Stand up and move for a couple of minutes every hour if you have a desk job.

Right now, this is what consistency looks like for me.

Do I miss the workouts I used to do?
Absolutely.

But I've learned that progress isn't about being perfect. It's about continuing to move forward, even if that looks different for a while.

One day I'll be back lifting heavier weights.

For now, I'm celebrating every step forward—because it's still progress.

Some days you'll smash a workout.
Other days you'll simply keep moving.
Both count.

💬 What's one small thing you can do today to move your body? 💪🚶‍♀️

04/08/2026

🌯 Tonight's dinner.

One of my favourite healthy swaps...

Instead of mayonnaise, I use Greek yoghurt mixed with minced garlic.

You still get that creamy, delicious flavour, but with:
✅ More protein
✅ Less fat and calories than regular mayo
✅ A simple way to make your meal more filling

Tonight's wrap has:
🥬 Spinach 🥑 Avocado 🍅 Tomatoes 🍗 Crumbed chicken 🥣 Greek yoghurt & garlic 🌯 Wholemeal wrap

Healthy eating doesn't have to mean giving up the foods you enjoy.

Sometimes it's the little swaps, repeated consistently, that make the biggest difference.

What's your favourite healthy food swap? 👇💪

02/08/2026

💪 If you're over 40 and struggling to build muscle... it might not be your workouts. It could be your protein.

As we get older, our muscles become less responsive to protein-a process known as anabolic resistance.

That means the amount of protein that may have worked in your 20s or 30s often isn't enough after 40.

Research suggests:
🥩 Under 40: Around 20–25g of protein per meal can stimulate muscle protein synthesis.
🥩 Over 40: You may need 35–40g of high-quality protein per meal to get a similar response.

This is especially important for women during perimenopause and menopause, when hormonal changes can make maintaining muscle even more challenging.

Why does it matter?
✔️ Stronger muscles ✔️ Better metabolism ✔️ Improved bone health ✔️ Better balance and mobility ✔️ Greater independence as you age

The goal isn't just to live longer- it's to stay strong enough to enjoy those extra years.

👉 Start by aiming for a quality source of protein at every meal, rather than eating most of it at dinner.

Your 70-year-old self will thank you.

Do you know roughly how much protein you're eating each day?
Let me know in the comments! 💪

26/07/2026

Healthy snacking doesn't have to mean eating less-it means eating smarter. 💪

Instead of reaching for sugary "pick-me-up" snacks that leave you crashing later, choose snacks that have protein and fibre.

They'll help keep you fuller for longer, reduce cravings, and give you more stable energy throughout the day.

Small choices, repeated consistently, lead to big results.

What's your go-to healthy snack? Let me know below! 👇

21/07/2026

Exercise doesn't have to be boring... and sometimes it starts with saying "yes" to something new.

During my lunchtime walk, we came across these activities and decided to give them a go.

We climbed the rock wall, crawled through the inflatable obstacle, had a few laughs, and stepped outside our comfort zones and probably acted like kids for a few minutes.

It reminded me that staying active doesn't always have to mean following a workout plan or spending time in the gym.

Sometimes it's about trying something you've never done before.

Every step, every climb, every laugh, and every new experience is an investment in your health.

Don't be afraid to try new things. You might discover a new hobby, build confidence, or simply realise that moving your body can be fun.

The best exercise isn't always the hardest-it's the one you enjoy enough to keep doing.

When was the last time you tried something new? 👇😊

19/07/2026

This isn't my after photo.. It's my progress photo.
I don't have the abs I used to have.

Endometriosis, Surgery, recovery, hormone fluctuations, bloating, and life have changed my body.

There are days I look in the mirror and wish I was further ahead. But then I remind myself where I started.

I'm still recovering from endometriosis surgery, and healing isn't a straight line. Some days I feel strong. Other days my body reminds me it's still healing.

But compared to where I was after surgery...
✔️ I'm getting stronger.
✔️ My endurance is improving.
✔️ My habits are becoming more consistent.

Progress isn't always measured by the scales or what you see in the mirror. Sometimes it's lifting a little heavier, walking a little further, having more energy, or simply showing up when you don't feel like it.

Right now, I'm not chasing abs.

I'm rebuilding my health.

Every workout, every walk, every nutritious meal, and every good night's sleep is an investment in the future version of me.

I know what consistency can do because I've done it before. The abs can wait.

For now, I'm building the foundation they'll stand on.

I'm not where I want to be YET, but I'm a lot further ahead than where I started.

Healing. Growing. Getting stronger. One day at a time. 💛💪

14/07/2026

🌳 First time seeing a pomegranate tree!

I've eaten pomegranates before, but today was the first time I've ever seen one growing on a tree.

It's funny how you can go through life enjoying something without ever knowing where it comes from.

I wish I got a picture of me climbing the tree to pick one!

One of the things I've been enjoying about my health journey is becoming more connected to real, whole foods and appreciating them a little more.

Every day is an opportunity to learn something new.

Have you ever seen a pomegranate growing on a tree before? 🍎🌳👇

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