Luke Hazzard - Coach

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Luke Hazzard - Coach If you are sick of the quick fixes, If you want coaching, accountability, support and the environmen Mentor and body transformation specialist

Private studio personal training, one on one and small group, meal plans, workout programs.

Want to lose 4 - 8kg in the next 8 weeks(the top clients lose even more)Shoot me the word 'Spring'To secure your spot in...
25/08/2025

Want to lose 4 - 8kg in the next 8 weeks
(the top clients lose even more)

Shoot me the word 'Spring'

To secure your spot in the HAZPT 8 week spring reset

Early bird pricing ends tomorrow

Lets get to work and be ready to feel good in the warmer weather

Gold Coast Marathon 2025… What an experienceRunning with 12k other athletes through the streets of the Gold Coast is som...
10/07/2025

Gold Coast Marathon 2025… What an experience

Running with 12k other athletes through the streets of the Gold Coast is something I won’t forget

The build up to the day started 14 weeks ago when I jumped back into training after the half.

A few minor injuries, a spicy cough and 700km of training later I arrived to the starting the line.

I didn’t take carb loading as serious with food choices this time and I feel I paid for that in the race.

I was only able to get down 6 out my planned 8 gels and was in the verge of being sick from ks 15 - 35.

I went out with the 3:20 pacers and was holding on until around 25k where I felt I had to let the pace drop or I wouldn’t be able to cross the line sub 3:30 which was the goal I set when I booked this race.

By 36k I wasn’t sure if I was going to be able to continue. I ended up breaking the last 6k up into 1k repeats.

My heart rate wasn’t crazy high. My legs weren’t unbearably sore. But I just didn’t feel like I had to ability to keep turning them over. It’s a weird feeling that I’ve never experienced before and I’m 95% sure it was under fuelling with not getting the extra gels in. Hydration and electrolytes were about as good as they could be.

At 40k there were people on the side roads receiving medical attention. Some poor guy stumbled into me with race staff trying to hold him up so he could finish but he just couldn’t go in one direction. It wasn’t really until this point that I realised.

This s**t isn’t normal. Humans aren’t made to do this and we are pushing ourselves to the limit.

My original goal was to run under 3:30 and I managed a 3:24 (Strava time) and 3:26 (chip time) so all in all, a success.

Thanks to for organising the kids and driving the big car through the Gold Coast to get me to the start line and pick up.

TBH I’m in no hurry to do another one even if there is one already booked in from before 🫠

8 week challenge results are in 🔥 💪Super proud of everyone that got in and did their best 🙌The top 10 loosing an average...
25/03/2025

8 week challenge results are in 🔥 💪

Super proud of everyone that got in and did their best 🙌

The top 10 loosing an average of 7.5kg

The top 5 loosing an average closer to 10kg

First place goes to Grace who not only dropped 12.8kg and 20cm from her waist,

But did it while getting stronger, fitter and travelling multiple times for work sometimes up to a week at a time

Matt, Leesh, Chris I mean the photos and numbers speak for themselves

But the coolest part for me is getting feedback about mental health, being more organised, having more time to spend with their families and saving money on food!

Congrats to you all and thankyou for your efforts as, selfishly it makes my job so rewarding 😊🙌

If you want to quick and simple meals the whole family will love (that get updated every 2 weeks)

Exercise program that is time efficient (home or gym)

Real coaching and support

Step by step system to follow to get your habits and lifestyle sorted

Comment or message me the word ‘challenge’

For more info and to jump on the waiting list

We go again in just a few weeks 💪😊

17/03/2025

Macros + Recipe 👇

Mars Bar Overnight Oats

Ingredients 🍎
- 50g quick cut oats
- 50g Vanilla yo pro
- 30g Caramel whey protein isolate (make sure the protein tastes good)
- 1 TBS Stevia
- 50ml Almond milk
- 2 TBS sugar free maple syrup
- 10g biscoff spread (melted)
- 10g milk chocolate chips
- I used 1 mini mars bar (not included in macros I just wanted to make it look cooler 🤷‍♂️)

Recipe 📝
1. Mix the oats, protein and stevia
2. Add in the almond milk, yoghurt and 1TBS SF maple and mix well
3. Lid and refrigerate overnight or at least 1 hour for best consistency
4. Top with 10ml melted biscoff (microwave in 15 sec bursts) choc chips and 1 TBS SF Maple

Macros 📊
Calories - 478
Protein - 41
Carbs - 49
Fats - 12

04/03/2025

Ingredients + Macros 👇

🥢 Bulgogi Beef loaded potatoes 🥢

300g carisma potatoes
150g lean blade or rump steak (raw weight)
20g low fat shredded cheese
15ml Nandos perinaise
Spring Onions
Beef Marinade
Ginger 1/4 tsp
Garlic 1/2 tsp
Soy sauce 1 tsp
Gochujang 1/2 tsp (increase for more heat)
Brown sugar 1/2 tsp
Apple juice 1 TBS

1. Cut the beef into thin strips across the grain. (Can freeze for 30 mins first to make this easier)
2. Mix marinade ingredients and add beef for 30 mins to overnight in the fridge.
3. Cook the potatoes in the microwave for 12 minutes
4. Spray a glass bowl (this was the 1.1L square from Kmart) and add to the bowl
5. Cook beef in a hot pan
6. Cut potatoes in half and bulgogi beef (cooked) and cheese
7. Bake in the oven on 200^C for 15 - 20 minutes (depending on potato size)
8. Can also air fry on around 180^C similar time
9. Add Nandos perinaise drizzle and spring onions

Calories - 451

Protein - 47
Carbs - 35
Fat - 11

03/03/2025

Ingredients + Macros 👇

🥔 Sweet chilli and sour cream loaded potatoes 🥔

300g carisma potatoes
150g 5% mince (raw weight)
1/4 onion diced
20g low fat shredded cheese
20ml sweet chilli sauce
30g light sour cream
Spring onion
1 tsp minced garlic
1 TBS Worcestershire sauce
Masterfoods garlic and herb no added salt seasoning

1. Cook the potatoes in the microwave for 10 - 15 minutes (depends on size and microwave) can also boil until fork tender
2. Spray a glass bowl (this was the 1.1L square from Kmart) and add to the bowl
3. Cook mince and onion in hot pan
4. Add garlic and Worcestershire sauce to pan and cook for a further 1 minute
5. Cut potatoes in half and add mince (cooked), seasoning and cheese.
6. Bake in the oven on 200^C for 15 - 20 minutes (depending on potato size)
7. Can also air fry on around 180^C similar time
8. Add sour cream, sweet chill and spring onions to top (after cooked)

If prepping I would add sour cream, sweet chilli and spring onions after reheating

Calories - 476

Protein - 44
Carbs - 33
Fat - 16

26/02/2025

Ingredients + Macros 👇

🍝 Bolognese loaded potatoes 🍝

350g carisma potatoes
150g 5% beef mince (raw weight)
100g pasta sauce (I use woolworths chunky)
20g low fat shredded cheese
1/4 onion
1/4 tsp Italian herbs
1 tsp garlic

1. Cook the potatoes in the microwave for 10 minutes
2. Spray a glass bowl (this was the 1.1L square from Kmart) and add to the bowl
3. Cook mince and onion in a hot pan
4. Add garlic and cook for a further 1 min
5. Stir in pasta sauce
6. Cut potatoes in half and add bolognese mince (cooked), Italian herbs and cheese.
7. Bake in the oven on 200^C for 15 - 20 minutes (depending on potato size)
8. Can also air fry on around 180^C similar time

Calories - 480

Protein - 45
Carbs - 40
Fat - 12

24/02/2025

Ingredients + Macros 👇

BBQ Chicken and bacon loaded potatoes 🔥

This is super filling and crazy good for weight loss 💪

Make multiple and have meal prep for the next few days 🗓️

400g carisma potatoes
150g chicken breast (raw weight)
25g lean shortcut bacon
20g low fat shredded cheese
20ml bbq sauce
Spring onion
Masterfoods garlic and herb seasoning (no added salt, tastes better 😉 add your own salt)

Calories - 482

Protein - 51
Carbs - 44
Fats - 8

Could easily drop the potato to 300g and the calories would be 433. But more potato = fuller for longer and easier to fight of the late night snack bug 💪🤓

Reckon you’ll give this one a try?

My Goal - Lose 3 - 4kg in 8 weeks 🔥 Here’s how I’ll do it…P.s message me the word change for a discount to my new 8 week...
06/01/2025

My Goal - Lose 3 - 4kg in 8 weeks 🔥 Here’s how I’ll do it…

P.s message me the word change for a discount to my new 8 week challenge intake (online and in person)

I’ve some some pretty exciting goals this year and dropping a few kg is definitely going to make them more achievable

🍎 Nutrition - Simple, quick and tasty meals so I can stay on track without feeling left out or starving. I hate being super hungry all the time so food choices are super important to me.

🏋️ Training - 3 - 4 x per week with weights + hitting my daily goal minimum of 7k step per day

🧠 Mindset - Being able to focus on what does require my focus and attention and recognising what I can and can’t control.

If you your goal is jump into a fat loss phase… Let’s smash the start of 2025 together! My New ‘Shape up and Trim down’ 8 week challenge is open now!

We start January 27th, jump into now while the discounted rate is still available 🔥

Let’s get ready to work 💪

#2025

25/11/2024

How understanding Macros can change your eating habits

I tried to get in shape and build muscle for 5+ years

Spinning my wheels, trying every new supplement under the sun (never looked like the dude on the cell tech tub 😭)

I tried every diet and eating method known to man,

At one point I told people I worked with that watermelon should be avoided as it was high on glycemic index 🤯 (watermelon is top tier fruit for weight loss)

It wasn’t until I decided to understand calories and macros that my whole life changed

I can now achieve whatever body composition I like and eat just about any foods that I like while doing

If there was a top 3 - 5 skills in life that someone should learn, I would absolutely put macros in there.

Carbs - 4 calories per g
- non essential
- Delicious
- Improve performance
- Improve sleep

Fats - 0.5 - 1g per kg of bodyfat (for most)
- essential
- Very calorie dense
- Very easy to overeat
- Most foods that lead to weight gain are high in fats and carbs and low in protein (cookies, icecream, chocolate, pizza, baked goods etc)

Protein - 1.6 - 2.2g per kg of bodyweight
- filling
- Most energy to digest (TEF)
- Provide the building blocks for recovery and muscle gain

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