Find Your Strong Personal Training

Does this sound like you??? ⠀
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You have a big fat loss goal, it’s scary and feels like a long way off yet your getting to caught up focusing on the small things like, sodium levels being too high, having too much sugar, or just not having everything PERFECT so then you just do do nothing at all?? ⠀
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Instead focus on your BIG ROCKS - the things that are going to give you more bang for your buck.⠀
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What are they?⠀
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1️⃣ overall calorie intake ⠀
2️⃣ daily protein intake⠀
3️⃣ weekly training ⠀
4️⃣ sleep⠀
5️⃣ hydration⠀
6️⃣ stress management ⠀
7️⃣ CONSISTENCY ⠀
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Making small improvement in any or all these things will create a way bigger effect then worrying about how much sugar was is X food. ⠀
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Focus on ya BIG ROCKS and then nail that and then add the pebbles on top if you need to. ⠀
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Happy Easter 🐣🐰⠀
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It’s the day after Easter and you most probably indulged in maybe a little much food and a few to many chocolates like me hehe ⠀
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Now before you feel guilty as f #%k, excessively restrict your calories or try and do a s**t tone of cardio to ‘burn’ it off (which sorry to tell you doesn’t really work) ⠀
Take a moment to reflect on the enjoyment you had with your family and friends and MOVE ON! Life’s to short to be punishing yourself for 1 day!⠀
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Today is a new day, a new moment when you can continue on just as you were. ⠀
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Let’s reestablish your routines and habits back in today ⠀

✅ set some goals for your week
✅ get back into tracking your food⠀
✅ aim for 3 litres of water ⠀
✅ get more veggie and fruit in⠀
✅ focus on protein ⠀
✅ set your training schedule up for the week ⠀
✅ plan some easy meals for your week ⠀
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And let’s do it! ⠀
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End of a ERA ⠀
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It’s the day where I say goodbye to a family that I have been apart if for 4 years at Anytime Fitness CQ and out of a space that has been my comfort for the past 7 years. ⠀
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I’m officially stepping out of the face to face PT and focusing on online coaching only. I can’t believe that this is happening 🤯⠀
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I’ve never been a huge 5 year plan type of gal but I remember back a few years ago I set some goals of where I wanted my career to head and what I wanted to my life to look like and I wrote “coaching online so I can still be able to do what I love which is help women gain confidence and be happy through training and nutrition but open that up to more women all over Aus” and that’s exactly what I am doing! I’m apart of an amazing team of coaches and so excited to be stepping into this role full time. Still in shock that this is what I get to do every single day. ⠀
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I couldn’t be more proud of what I have worked toward and just like any goals that we set they take time, effort and small little steps each day towards them to see them be achieved. Never give up on your dreams 💜⠀
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Thank you to all the amazing clients, coaches and team that I have had the pleasure of working with over the last 7 years. Words cannot describe how grateful I am to have had this experience and honestly shaped me into the coach and person I am today. I will miss you!⠀
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Here is to the next chapter. Stay tuned 😘 ⠀
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When you realise that this crop makes you look naked 🤣💁🏽‍♀️

On a serious note thought I must admit there was a flicker of a moment when I felt self conscious wearing this.

We all can experience it but it’s wether you let it change you or not.

Being self conscious from either wearing something different, meeting new people or trying a new things can be common esp in women. Just last night I was having a convo with a client about being self conscious of filming her sessions in her gym. But what I reminded her and also had to remind myself is if someone else decided to judge you on wearing something or filming your sessions. THAT IS ON THEM!! NOT YOU!!!!

Wearing something because you feel bad ass in it is empowering! Filming your lifts for feedback to improve is empowering YOU!

Who gives a F about what others are say. Do it for you!

Now go and enjoy the weekend you beautiful human 😘

I had some big goals I wanted to reach this year both in physical, personal and business. ⠀
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And while their are movements forward in a lot of areas. I’ve had to pivot some others. ⠀
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I’ve finally booked in my hip surgery for end of April so guess that means no 100kg deadlift for me this year lol. And while that’s sad, it also means I can take this time to refocus. Make new goals, challenge myself in other ways and find motivation in other ways. ⠀
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I’ve taken this week to reset some goal for performance. ⠀
Set some standards on how I want to still show up for ME. ⠀
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New goals: ⠀
Pre surgery⠀
▫️consistency in training pain free, aiming for 3-4 sessions per week. ⠀
▫️ improve my upper body strength. Aiming for 5 BW chin ups⠀
▫️consistency in nutrition - aiming for maintenance in body Comp⠀
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Post surgery⠀
▫️recovery ⠀
▫️mini cut depending on recovery⠀
▫️photo shoot in July ⠀
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If you find yourself unable to work towards your original goals at this time, take a moment to reset some new ones. It’s ok to switch gears. You can always switch back when things return back. ⠀
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I’ll get you one day 100kg.

You are the creator of your journey. You can direct it however you want by the choices you make.

No one else.

YOU 💜

How fricken cool is that!

Focusing on your health and fitness is more then just losing weight or body fat, or gaining muscle or looking leaner. ⠀
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It’s about self love, self believe and self worth. ⠀
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If you are showing up day after day and week after week wanting to improve, wanting to put in the work and wanting to achieve something for yourself then that’s where the real results lie. ⠀
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Don’t underestimate the power of oneself 💕⠀
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Your eating the same amounts of food but you feel like your gaining body fat? ⠀
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Sounds like you?⠀
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Look at other variables. ⠀
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What’s your activity levels like? ⠀
Have you reduce your daily movement? ⠀
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I know since working more from home my steps are reduced significantly. From walking around the gym floor for 8hours plus a day to sitting it has dropped about 10k 😳 ⠀
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That’s HUGE when we are taking energy expenditure!!⠀
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So before getting upset or demotivated because things are not moving how you want them especially if your goal is to lose body fat. I would first check your out put. Is it the same or had is reduce to do changes in your life? ⠀
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Then if you have noticed it has dropped you have 2 options: ⠀
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🅰️ monitor it and pick it back up where you can either going for a walk before work, in your lunch break or once your work day is finished. ⠀
🅱️ reassess your goals. Do you need to adjust energy intake a little to compensate for that drop? ⠀
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Your body is always adjusting how it expends energy so it’s important to look at all the variables you can and monitor them before making ANY decision. ⠀
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Still abit confused? DM me and let’s chat! ⠀
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You CAN do anything but you CANT do everything (all at once) ⠀
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A lot of the time we get overwhelmed with everything we want to achieve. The world is full of so many possibility’s which is pretty frickin cool but sometimes we can get caught up because of that. ⠀
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I know I do this ALL THE TIME!! Barely finish one thing before I’m into the next and then can get stressed and over whelmed with so many things to do. ⠀
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My biggest tip for this is to prioritise what is of most important to you right now or over the next week or couple of months and put 100% into that. ⠀
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If it’s a big goal you are working on then Break the goal into small manage pieces focusing on habits around that and BE REALISTIC. You are only human!! ⠀
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Rome wasn’t built in a day and neither are you. X⠀
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