Y'all need a mate like @ep.bodywork.therapy 😏 I wanna say somethin bout this dude right here ☝🏼
This year I've worked my ass off with the ProLeague & now @thefightvault 💁🏻 running my own Businesses and working for myself has been the most rewarding but also the HARDEST thing I've ever done. There's a lot of work that goes on behind the scenes that people just don't see. A lot of late nights on the laptop trying to meet your own deadlines and there's a lot of early mornings to fit in that extra hour of work before heading off for the day. I don't really get holidays or weekends, I don't always have a fantastic social life - my time spent in the gym IS my social life.. my heart is on my sleeve - being a writer and a life-style PT, that's kind of a 'given' and it's terrifying for me sometimes. I've been rejected this year, I've had my writing critiqued and torn to shreds, I've been told I'm naive and that I dream too big for my shoes and I should slow down or dream/work less.. I'm only 22 sure, BUT you know what I am? 💁🏻
I'm wildly ambitious. I'm too dedicated to my goals to even consider compromising them for anything or anyone. I'm bold. I'm strong. I'm emotionally invested in the ProLeague, my clients AND the Fight Vault because I believe I can make a difference. I believe I add value to everything I put my hand to, because that's always my objective. To give. I'm generous. I'm considerate. I LOVE people and being able to help them. But yeah I'm STILL only 22 and sometimes, I just freak out. I freak out at the size of my goals, the people these goals will reach, the magnitude of impact, I freak out at the changes and choices I have to face sometimes. Along the way, Jordan jumped on board and became one of my biggest supporters. He sort of came in and reminded me that it's okay to dream big and that I don't need to apologise for being ambitious. He's doing incredible things with his own business and he inspires me on the daily. Thanks for all your support man, you sort of gave me a second wind. Mad respect, 2018 will be GREAT.. I support you 110% man. For real ✊🏼 #weouthere
(Firstly .. how good is the iPhone camera though? Chyeaaahhh) .. I haven't made Protein Pancakes in a long time.. buuuuut I did yesterday and mmmmm-mmmmmm have I missed them! 🥞😏
I'm not lactose/gluten intolerant, I just prefer avoiding and reducing dairy products and gluten where I can. So I've worked my way around needing to use flour or milk when baking and cooking - this recipe is one of my go-to's when I want something delicious but don't want to blow my calories 🤷🏻♀️
This plate of heaven was the PERFECT post-workout feed for me, after struggling through Deadlifts yesterday 😅 recipe up on the blog now!! Link in Bio 💜
Exercise doesn't have to be boring, a chore or solely 'work'.. sometimes it's relief! Sometimes it's an emotional outlet. Sometimes it's meditation, the breather your mind craves when life gets hectic ✨
Sometimes, just moving your body is MORE beneficial then trying to cram some half-assed session into your day. Today? I've been busy, seriously.
Most days I am able to set aside hours for training in the evenings and other days? Well the responsibility of running two websites and an online business, writing content/articles, tending to my awesome clients, balancing family life and time for myself - it all catches up with me sometimes and I can't get my hooours of training in, but I CAN move for half an hour at least. I make movement a priority, especially when I'm busy on my laptop or running errands. This is almost a form of meditation for me, shadow boxing in the Next Gen studio or going for a light run along the beach. Exercise should be as much about learning your body and tuning in to yourself as it is chasing performance/aesthetic goals. It's called balance 💜I use this time to visualise, to breathe, to de-stress, to remind myself I'm doing great and I'm alright. I ground myself in these moments, and I always come away with such clarification and peace. Find your outlet x
Girl Talk 2.0 is DONE! Last Sunday, we ran a Women's Only seminar discussing The TRUTH behind why a lot of women are losing control over their Health and Fitness, by using restrictive dieting/low-calories/detoxes/magic pills to try achieving weight loss results.
@mhperformance1 and I spoke the truth, and we had fun whilst doing it! We explored the following topics in Detail! - The Dangers of Cutting Calories TOO low for TOO long
- Why Cutting out Whole Macronutrients does not work for Long Term results
- The Relationship between your Nutrition and balancing Your Hormones and Mental Health as well!
- The ANSWERS for breaking through Weight Loss Plateau's using a balanced approach with Macro's and Calories
It IS possible to be completely in love with your Health and Fitness journey. Want to learn more about the Seminar that was?? Click the link in my bio, I just wrote a very honest blog about it! 💜🔥 Thank You to all the amazing girl's that came along, it was a brilliant morning and it was so lovely meeting you all xx
Every now and then, you meet incredible, kindred souls and you just sort of go, ahhhh yeah, this makes life all the hard work so worthwhile, this is why I do what I do 😍 Today at the Girl Talk seminar, after Mandy and I finished speaking, I finally got to meet @halleys_getfit_adventures who came along to hear us out 💫this girl has had an incredible journey in her Health and Fitness so far and she's only just getting started 🔥I am so proud of you girl, you have my full support!
Honestly, meeting women like this powerhouse here is the reason WHY I do what I do, every single day and relentlessly.
I want to inspire women to believe in themselves. I want to show them why they don't need to starve themselves or punish themselves with excessive exercise. I want to show women how to believe in their capabilities, how to find their Strong. I always find that in return, i am also motivated and inspired. Those feels always come back to me ten fold 💜💫We had an incredible seminar today and I got to meet so many amazing girls. I'll post tomorrow about what we spoke about and the topics we covered.. they were 👌🏼
But right now, I'm savouring the experience. What an amazing morning. I hope you've all had an amazing weekend too 💜 Girl Talk post coming tomorrow! -
// GIRL TALK // COMPETITION TIME 🔥want YOUR name to go into the draw to WIN a @fitbootybody Prize!? 🎁 if you've already signed up - you have x1 Entry in the draw already!
... It's not too late though! Tag your friends below ladies, bring them along and for every Gal Pal of your's that signs up today, you'll get another Entry in the draw for the prize! Link is in my Bio! 💜
Tomorrow morning @nextgenkp Girl Talk is Happening! Ladies!! Are you coming along? Time to get some answers about your Health and Fitness 💜 Let's make 2018 your Healthiest, Happiest year yet!
@mhperformance1 and I have teamed up to bring you our knowledge and experiences from within our personal journeys but also from the incredible transformations we've seen in our clients!
This is YOUR time girls! See you in the morning xx
Picture: My beautiful Client who has lost over 40kg to date!💋
I am not going to lie - I was terrified this morning. I haven't sung in front of anyone for quite some time, not publicly. To top that off, I also tried my hand at public speaking.. when I was first asked about going in to speak to the Alta1 students, students who struggle to engage with mainstream schooling and suffer with Social, Emotional and Psychological issues - my first thought was, 'What do I have to say to them that's going to make a difference?' 🤔
I pondered on it for a while and after trying to compose a really fancy speech on paper, I screwed it up and threw it in the bin and decided to stick with what I know - being raw and honest. I sat down, I tried to get everyone to laugh, to chill out and then I spoke from my heart. I told them that whilst it might be easy to look at someone standing/speaking at the front of the room and assume they have 'it all-together', I assured them I don't. I assured them I still mess up, I make mistakes and I'm far from perfect.. but I want my dreams to happen more then I want to stay on the floor wallowing in my own defeat and I've learnt to pick myself up when I get knocked down. I encouraged them to look at what they can do brilliantly, right NOW. From little things, big things grow. I told them to take small, consistent steps and not to allow the fear of failure from hindering them to even try reaching for their goals. It all came from a very honest place, I hope it helped somebody.
I feel so honoured. Alllll the feels today, thank you Alta1 💙🙏🏼🎄
Welllll it's been a minute since I've sung for anyone, but today I had the privilege of singing for the Alta1 students in Whitfords and even got to speak a little about my journey. Here's a snippet of the song .. ✊🏼💫 that's my sister sitting next to me, one of the amazing workers at Alta1, she's pretty cool @jesslyndes3 💜thank you for the opportunity x
"The most beautiful thing we can experience is the mysterious. It is the source of all true art and science. He to whom the emotion is a stranger, who can no longer pause to wonder and stand wrapped in awe, is as good as dead.. his eyes are closed." -Albert Einstein 🤓
Sometimes I want it all, and I can feel how the world is at my feet .. but in the same instance, I can feel this profound sense of amazement. Amazed and grateful for being right where I am, at this point in time. I have goals, dreams, ideas - they're all tucked away in my imagination and I know I'm focused enough to make them happen with my work ethic. I don't doubt myself. But I also think it's so important to draw on where my life is right NOW. To take lessons from the good and bad of this chapter, to be content with myself in this exact moment.
This photo, me on what felt like the edge of the world at Promthep in Phuket? 🌊 This describes my life right now. Focused and dreaming big, seeing endless possibilities- but yet, in the same moment absolutely in awe of what is happening for me right now and how amazing it is to be alive. Don't forget to smell the roses along the way.
I launched my second project on Friday.. @thefightvault is an idea that has been in the making for nearly 1 year now, would you believe. Running two projects/businesses is no easy task, but god I am determined to give 110% and I'm loving the grind. 2018, comin for ya 👣🔥💙🤘🏽
Hope you all had a fab weekend.. I'm sunburnt/fried and very muddy after 4WD and swimming in Dams but very happy and ready to smash this week! Xx
TALL People.. I mean, reaaalllyy tall people.. do you even squat? 🤔 Struggling to make some Gains? Let's chat for a minute! 🤓
Here you're seeing my awesome Client Conor, performing a squat. Right now, we're not trying to break records and smash PB's, we're focusing on mobility and movement patterns. Balance. Structure. Effectiveness. 👣Conor came to me wanting to build Muscle and increase his Strength. He is getting stronger every single week and I'm so proud of him because he works so hard in our sessions and the hard work pays off. What I want to draw your Attention to is the fact that clearly, Conor is TALL ☝🏼he had rather weak, inactive Glutes and Hammies and really struggled to reach depth in his squats when we started.
He is now squatting with a lot more ease & confidence! We have focused on developing his glutes and hammies throughout the past 6 weeks. He is performing Deadlifts and Squats with great movement and form now. ❓Are you tall and struggling to hit depth with your squats? Do you train back, glutes and hamstrings frequently? 💪🏼 Get on it! Try incorporating these exercises into your workouts ✊🏼
- Barbell Hip Thrusts
- Weighted Lunges / Bulgarian Split Squats
- Deadlifts (Romanian & Conventional)
- Hamstring Curls
- Leg Press - Glute Kickbacks -
🔥Need some help with your Training? Buy One Program and I'll throw in one for FREE - Valid December ONLY ⏳EVERY Program is completely individually Tailored for YOU and Your Goals 💪🏼Email firstname.lastname@example.org or DM me to Get Started Today! ✊🏼
Stop The Cravings - Stay ON The Bandwagon this Summer 👙
Nutrition doesn't have to be a burden - food CAN be your friend! When designing meal Plans and Food diaries with my Clients, BALANCE is the Key to success - I'm thinking about long term goals and sustainability for each and every person 👣
It's important to firstly change your relationship with food, if you tend to label food as 'good' or 'bad'.. You must condition your mind to believe that food is FUEL and essential for energy production. Without energy, your body will not be able to effectively convert fat to muscle and you won't see any results.. it's a process of give and take! ✌🏼
A healthy balance of all three Macronutrients (Fats, Carbs and Proteins) is needed to ensure your hormones are happy, your gut is healthy and your body is thriving..
I'll be writing a few blog posts about the steps You can take to build the perfect meal plan for Your self and Your Goals over the next few weeks 🌸
For now, here's a photo of the Roasted Lamb and Veggie dish I made for myself last week, with spicy Pepita's and steamed Broccoli 😍👌🏼
Technique Tuesday y'all! Do you even squat (full depth)? 🤦🏻♀️the most common mistake I see in the gym with squatters is caving knees and a lack of depth .. therefore, mobility. If you are struggling to achieve depth in your squats, have you considered your ankle and calf mobility? Runners, Fighters or Court-based athletes (basketballs, netballers) tend to have tight calves from being on the toes or the excessive striking of the foot as a result of their sport. Even if you're not an athlete however, you could still have terrible mobility. Standing on your feet all day, Retailers? 🤔
Whilst it is vital to improve this mobility, it doesn't have to prohibit you from reaching depth and squatting effectively until mobility is improved, and as a result - you'll be able to keep making those GAINS 💪🏼
Try placing two weight plates under your heels the next time you squat.. press your weight into the heels and through those plates as you stand up through squat. Using the plates, watch your depth increase! (I still recommend dealing with your immobility issues though.. foam rolling, stretching and dry needling!)
💋 Featuring my beautiful client Liz, killed her leg session this morning! -
The truth is, Mandy and I know all too well how frustrating it is NOT seeing results in the gym. I've lost a lot of weight since I started my health and fitness journey in 2014, 30kg to be exact, and through that process can say I have tried EVERY diet, pill and detox under the sun.. none of them work nor are they even 'healthy' options for your body when trying optimise fat loss and muscle gains 🤔
We want to have a chat with you ladies about some home truths, you don't want to miss this one! 💋let us help you stay on track with your goals this Summer - link in my bio!
OR you can send me a DM with any questions you may have, I'm more then happy to have a chat! x