Is #TowelUpTuesday a thing?🤷🏻♂️😅
A bit of a change of pace and something a little different shooting with @jake_od a few weeks ago down in Melbourne.
When the borders to Victoria finally re-opened late last month I knew I had to take advantage of the opportunity to fly down🛩 and shoot with Jake again before I finally ended my Summer Shred. A great way to book-end my cutting phase after months of dieting down. I can confirm an entire box of doughnuts was devoured after this shoot😅🤷🏻♂️
I had a ball keeping 👑King Karlos @karlstefanovic_ well fed this morning on @thetodayshow with some mouth-watering Air Fried Chicken Bites and other assorted meals from the NEW @workoutmeals Air Fryer Range!🍽️
Thank you to Karl, Sara and @thetodayshow for the incredible opportunity to showcase the range to the rest of the country this morning. We hope the staff at Nine are enjoying their air fried meals for dinner tonight!😜
👉🏻If you’re looking for highly palatable, high protein, calorie controlled meals to stave off the winter bulge this year then make sure you head on over to WorkoutMeals.com.au and use Coupon Code: ROBBIE at check out to get a cheeky discount on your order delivered to your door!🚪📦
#workoutmeals #todayshowaustralia
“Give a man a fish🐟 and you feed him for a day, teach a man to fish and you feed him for a lifetime.”🎣
It is of greater worth teaching my clients how to make informed decisions about their diet rather than me dictating what they should and shouldn’t eat on an ongoing basis.
Blindly following a meal plan with little contextual or rationale behind why and how the plan has been designed leaves the client incapable of thinking on their own. If you remain restricted within the bounds of a set meal plan you become incapable of adapting, adjusting and modifying the plan when life throws curve balls your way. My goal is client autonomy not dependence. This is only possible if I EMPOWER my clients with the necessary tools required to make informed decisions about their nutrition.
Moreover, dieting myths and fallacies develop when people draw misguided conclusions from their diet and why they think it might work.
🍩Doughnuts are demonised👿, foods are categorised and unjustly eliminated, and you can’t have carbs after 6pm😧😳😅.
There are 4 stages of learning
1️⃣Unconscious Incompetence:
The person is not aware of the existence or relevance of dieting principles and protocols and moreover they are not aware that they have a deficiency in their understanding. No development or learning can occur because they lack awareness.
2️⃣Conscious Incompetence: the client becomes aware of the existence and relevance of dieting principles and nutrition protocols and becomes conscious of their deficiency in this area. This is often realised once you attempt to follow a diet and fail to stick to it. There is an appreciation for the value of learning key dieting principles and processes and a realisation of how it can positively impact your results.
3️⃣Conscious Competence: at this stage the individual can reliably perform the necessary skills and behaviours inherent in successful dieting, but they still require a great deal of focus and concentration to perform the skills and behaviours. e.g. consistently prepping your meals or tracking your macros every day.
Continued in Comments Section Below⬇️
📸 Credit: @themasterofmuscle
Patient, present and passionate.
Sacrificial with a sensitive soul.
Unwavering love and devotion,
From a Mum with a heart of gold.
🤱🏼 @misskelsframe motherhood is demanding in ways words probably never fully capture. The early mornings that somehow begin before the sleepless nights even end… the endless energy required to keep up with a little boy who attacks life at full speed… the constant giving of yourself physically, mentally and emotionally. Every. Single. Day.
Yet somehow, through all the chaos, noise, mess and exhaustion… you continue to show up for our son with love, patience and care that never wavers (see Slide 3🙊🙈).
😳Watching you navigate motherhood alongside the pressures and responsibilities of everyday life only reinforces what I already knew before we embarked on this crazy journey of parenthood. You were maternally made for this.
Phoenix is growing up with a mother who makes him feel safe, loved, supported and endlessly encouraged… and that is one of the greatest gifts a child could ever receive.
⌛️They say the days are long and the years are short… but I know one day we’ll look back and realise these moments; the cuddles, the craziness, the laughter, the bedtime battles, the nuanced routines, were the moments that mattered most.
🫶🏻Kelly, thank you for everything you do for our family, for our little boy and for me. We would be at a loss without you. The sacrifices never go unnoticed and the love you pour into our lives never goes unappreciated.
Happy Mother’s Day!💐 We love you🫵🏻❤️
When you step on that stage, take your unique personality, be you but turn that volume dial up to 100. Really project to the audience and showcase the fruits of your labour.
This is your time.
- Robbie Frame @robbieframe
An amazing interview at our APS Bodybuilding expo with @fmgshows_aust representatives @ashacoulthard & @robbieframe
We are so excited for the Australian shows to kick off and can’t wait to see all athletes show their unique personality 🔥
And if you ever need any help finding your best poses, nail your individual walk or simply want to pose in a group environment, we are always here for you 🤍
🎤An absolute honour an a privilege to serve as the Celebrant and MC for Mark and Louise’s Wedding this evening☺️👰🤵
I have been lifelong friends with Louise’s older brother @alastairpond and I still remember little Louise running onto the soccer field as the honorary water girl for our pint-sized Under 7’s team⚽️ …almost 30 years later and I get the wonderful opportunity help make her special day with Mark all the more special ✨
Definitely a night to remember! Thank You Louise & Mark!🥰
Feeling torn? Don’t worry, you’re not alone.
One month into the new year and I’ve been reminded (again) how rarely fitness exists in a vacuum.
I’ve had clients start programs fired up 🔥
✅ Clear goals 🎯
✅ High motivation 😈
✅ Ready to change their body, habits, and mindset 🚀
And then… life stepped in.
☑️ Personal tragedy 💔
☑️ Work demands & deadlines 📧
☑️ Family commitments 👨👩👧👦
☑️ Flu symptoms right as momentum was building 🤒
🙅🏻None of this was a lack of discipline.
🙅🏻None of it was a lack of desire.
It was just… being human and dealing with “life”.
This is the part no transformation photo shows.
The tug-of-war between the body you want; strong, lean, capable 💪
And the reality of a modern man’s life that feels stacked against it.
😩Long hours.
🫨Stress living in your nervous system.
👨🏻🍼Obligations that don’t care about your training split.
🫵🏻Responsibilities that don’t pause because you’ve “just started a program.”
🚀Motivation gets you started.
🌍Life tests whether the plan was realistic.
What I’ve learned (and relearned) as a coach 👇
The goal isn’t a plan that works when everything is perfect.
It’s a plan that survives chaos.
A framework with flexibility.
A system that adapts when life gets loud.
One that allows bad weeks without everything falling apart.
Because progress doesn’t come from going “all in” for two weeks and burning out 🚫🔥
It comes from keeping the engine running 🏎️
Not waiting for the storm to pass,
but learning how to dance in the rain ☔🕺
That might mean:
✅ Shorter sessions instead of skipped weeks
✅ Simple contingency meals instead of rigid plans
✅ Training to maintain momentum, not chase PRs during chaos
The men who change their bodies long-term aren’t the ones who never get interrupted.
They’re the ones who don’t disappear when they do.
You don’t need a plan that only works in perfect conditions.
You need one that works in real life.
👉 If this resonates and you’re done starting over, DM me “START”.
Let’s build a framework that keeps you moving, no matter what life throws your way.
✨ Striking and sassy, spontaneous and sweet. Steadfast and strong, studious and elite.
Sensitive, supportive and a sensational Mum,
with a sparkling spirit as bright as the sun☀️
🎂 Happy Birthday to the love of my life, my partner in life and my wonderful wife, Kelly.
🤍 Watching you move through life is truly something special. You give of yourself to everyone you love; as a wife, as a mum, as a daughter, a friend, and as a woman who quietly carries more than most ever see. You do it with grace, grit, and a heart that never runs empty.
🙏🏻 Endlessly proud of you, deeply grateful for you and so incredibly lucky to be doing this thing called life by your side.
🎂Happy Birthday @misskelsframe ❤️
When your workout plan doesn’t account for kids… the kids adjust it for you😅
There was a time when my training was ruthless😤
🙅🏻♂️No distractions.
🙅🏻♂️No interruptions.
🙅🏻♂️No excuses.
😈Just me, the program and the weights.
Now?
My workout gets interrupted by a small human… and honestly, I wouldn’t trade it for anything.
…but this is a different ball game.
Fatherhood doesn’t come with a pause button, so training like you still have one is a recipe for frustration.
Progress doesn’t require perfection.
It requires adaptability.
Some days the session is shorter.
Some days it’s broken up.
Some days your training partner is barefoot and stealing your dumbbells.
And it still counts!
If you’re a busy dad or working professional heading into the new year with New Year’s resolutions the goal isn’t to build a life around fitness. Those days are gone…
…it’s to build fitness INTO the life you already have.
✅ Flexible training.
✅ Simple nutrition.
✅ Consistency over chaos.
✅ Sustainability over short-term fixes.
👌🏻That’s how you stay in the game long-term.
🎯 Ready to relaunch your fitness goals without ignoring real life?
Online Coaching spots are opening for men who want structure, accountability and results that fit around work, family and fatherhood.
✅ No extremes.
✅ No guilt.
✅ Just a plan that actually works in the real world.
📩 DM “COACHING” to get started.
😣 GOT THE GUILTS? 😫
Don’t worry — you’re definitely not alone.
One minute you’re politely sampling the first round of canapés…
the next you’re horizontal on the couch, cradling a festive food baby like it’s due any moment 🤰🎄
Despite your best intentions, sometimes Christmas just wins 🤷🏻♂️
And that’s okay.
If you indulged and the guilt is creeping in, here’s how to get things back on track — without spiralling 👇
✅ TIP 1: Own It. Savour It. Enjoy the Moment.
I’m big on accountability all year round —
but I’m an even bigger believer in ditching restriction on meaningful days like Christmas.
👎 Hitting your macros on Christmas Day is not the priority
👍 Hitting your cousin’s short ball for 6 in backyard cricket is 🏏
👎 Tracking food to the nearest gram isn’t the priority
👍 Tracking down the eggnog and caramel slice before someone else does is 🍰
👎 Stressing over one day of eating isn’t the priority
👍 Being present with family, friends and good food absolutely is!
🚫 TIP 2: Don’t Punish Yourself
Overindulged?
Don’t “make up for it” with extreme calorie restriction or marathon cardio sessions.
That mindset only fuels a poor relationship with food and training.
🔋 TIP 3: View Food as Fuel
Reframe it.
Those extra Christmas calories = extra energy.
Use them to:
• Train hard
• Push performance
• Chase new PBs
Your festive carb load might be exactly what your body needed.
At the end of the day, it’s 1–2 days out of 365.
Life isn’t perfect — progress comes from adapting, not beating yourself up.
⸻
🎯 Need help getting back into rhythm?
💻Online Coaching spots are opening for the New Year — built around structure, flexibility and sustainability (no extremes, no guilt).
🧠Train smart.
🍽️Eat with intent.
🚀Start January already ahead.
📩 DM “COACHING” to lock in your spot
