Move It With Mindy

A few weeks in the life of a Personal Trainer 🤝

First game of rugby 🏉 ✅

Step 1: Get bored sitting on the sidelines and listening to Lewis rugby talk (everyday) without understanding it (I’m a kinetic learner) 😂

Step 2: Sign up to “just train” because a contact sport shouldn’t be started at 30 years old with no experience 👵🏼

Step 3: Decide f*** that and sign up to play because why not I need something to do 👣

Step 4: Watch on Instagram how to tackle people at 5am on game day because I haven’t really done it 📲

Step 5: Procrastinate about what have I done 🤯 on game day after watching so many people get injuries over the last few years 🚑

Step 6: So many nervous poos on game day because I’m still questioning my impulsive actions to play 💩

Step 7: Go on at half time 🕦

Step 8: Take first tackle done deciding that was pretty fun and no as painful as I thought it would be 😌

Step 8: Unintentionally don’t touch the ball the whole game = no tackles on me 😉

Step 9: Complete game with no injuries and didn’t die ✅

Step 10: Understand that the people that play rugby/contact sports really are the 🥇 badasses 🍑

Step 11: Make .kong critique me while we laugh at all the bits I got right and wrong 😅😂

Well that was fun!

For my 100th post winning a powerlifting competition!!

Big shout out to helping me this week and today with cues and tips for lifts and encouragement to enter!!

And friends and family getting around it to support and shout “up up up”!!

Also for for holding the competition and having great encouraging, friendly judges!

And also all the other competitors providing the cheerleading!!

Deadlift 140k (the struggle was real)
Squat 125kg
Bench 72.5

YTG’s!!!!

When people come together for team events - it feels more like a squad of cheerleaders than competitors.

With a few movement tips from the best, and some all-round support from friends and coaches, we brought home the gold! 🥇

Big congrats to all the competitors and everyone who showed up and brought the energy — strong lifts, strong vibes. 💥

Hi hi hi !!

Here are a breakfast ideas that have 30g protein in them and with just a couple of ingredients to help prep you for a an energetic and focused day!!!

Easy to make bulk and eat on repeat!

Let’s talk about the gym and mental health.

Over the past week, I’ve had a lot of moments with clients who are really struggling. Disconnected, overworking, undersleeping, scrolling.

This a reminder that mental health isn’t just a personal battle — it’s something so many of us are navigating, often silently.

As Mel Robbins says — and as every scientist will tell you — moving your body is one of the best things you can do for your mental/physical health. Whether it’s lifting weights, going for a walk, dancing in your kitchen, or playing a sport, you always feel better afterwards.

Personally, I also go through depressive episodes too. It’s normal, especially when we’re out of balance. If I don’t move my body at least 3 times a week, eat balanced meals and get outside my mental health starts to slip. That means I have to hold myself accountable — not just for me, but so I have the energy to show up and support others.

But to do that, I’ve had to learn to set boundaries:

With work: Can you have an honest conversation with your boss if you’re burning out on setting boundaries? A good leader will listen.

With friends: If the constant partying is wearing you down, maybe swap one night out for a chill dinner party — you’ll still have fun, and feel fresh the next day and save your pennies.

With yourself:
Can you get to bed earlier?
Feed yourself better nutrition?
Sort your social media out to inspire instead of compare?

These small decisions, made consistently, shape how we feel. Not just during the week — but over a lifetime.

So if you’re feeling low, unmotivated, or disconnected, try this:

Grab your earbuds.
Text a friend.
Get outside.
Move your body.

You don’t have to run a marathon. Just start. You’re not alone. And the more you show up to the same location the more comfortable you will feel.

Making a mess in my kitchen every Sunday is a priority.

Pots, pans, dishes, music, an absolute mess —it’s all going! 🎶🍳

I’ve kept this ritual going for years, and honestly, sometimes I don’t even know what I’ll cook until I’m in the moment.

But when I go food shopping, I stock up: heaps of fruits and veggies, solid proteins, and satisfying carbs. 😃

Because when you’re food shopping, you’re actually buying your quality of health.

You’ll find a way to use what you bring home, so let your diet start in the grocery aisle.

Load up on a rainbow! Colourful, nourishing foods that make you feel good. 🌈🥦🍠

Hydration Station with some *Ideas*

Disclosure: wine, unfortunately will not hydrate you 🙂‍↔️

STRESS 🤯

Most of us are living in constant stress:

📲 Always working
😴 Poor sleep
🍕 Fast food
💬 Too much scrolling
🕐 No time to rest
🌆 Constantly stimulated

No wonder we feel exhausted — our bodies are stuck in survival mode.

⚡️ Brain, gut, muscles — everything’s connected.

When stress builds, your system goes into overdrive:

🚨 Muscles tighten
🚨 Heart races
🚨 You feel anxious, wired, and worn out

Want to lower your stress?
Start here:

🥗 Eat whole, colorful foods + proteins
🚶 Move your body
💃🏼 Make time to have fun
🧘 Meditate
📖 Read instead of scroll
📓 Journal
💧 Drink more water
📵 Less screen time before bed
🛌 Go to sleep earlier
🎨 Do something just for you

Small changes = big shifts.
Your body deserves calm. 💛