In this bite-sized throwback episode, we talk about the importance of building impactful habits. To listen to the full episode click here (Ep. 88 - Building Habits 101 - Tips & Tricks). Please leave us a review to let us know what you think of today's REWIND episode xx
When we hear the word hustle, we tend to think of someone who works hard, makes sacrifices, is resilient and determined. Having these qualities can be extremely beneficial in order to reach certain milestones, but they can be detrimental if we push it too far. In today’s episode we discuss why people feel the need to hustle, including internal and external motives and we share when it’s important to take a step back. Please leave us a review to let us know what you think of our podcast 😊 xx htt...
In this bite-sized throwback episode, we talk about how to set up a successful fat loss phase, and 3 principles to help get you there. To listen to the full episode click here (Ep. 117 - Setting Up A Successful Phase Loss Phase). Please leave us a review to let us know what you think of today's REWIND episode xx
There’s all kinds of advice in our industry regarding the “best” way to do something. It can be confusing and overwhelming for people, particularly to those who are new to starting on their journey. We always encourage overall health and wellbeing for the long term, rather than quick fixes. Today we discuss three topics that we feel need more depth and context and can be overrated. These include; 1. Focusing on hitting macronutrient targets as your number one priority. 2. Using cardio as a tool ...
In this bite-sized throwback episode, we talk about how we first got into bodybuilding competitions and some of the realities we discovered along the way. To listen to the full episode click here (Ep. 5 - The Reality of Competing In Bodybuilding) Please leave us a review to let us know what you think of today's REWIND episode xx
Our identity is a part of us which is defined by a unique set of characteristics. We can have more than one identity based on many factors such as life experiences, internal language and beliefs, external pressures and opinions, certain goals…the list goes on! In today’s episode we discuss the importance of our identity, why we hold onto it and how we can learn to let go and shift into new ways of being. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.ins...
In this bite-sized throwback episode, we provide some top tips on how to 'get shit done!' and how to maximise your time efficiently. To listen to the full episode click here (Ep. 10 - Getting Shit Done) Please leave us a review to let us know what you think of today's REWIND episode xx
When it comes to goal achievement, 23% of people who set a new goal quit in the first week. In today’s episode, we discuss four main reasons in which people may give up on their goals. These include poor timing, losing motivation, being too busy and having a shift in priorities. If you have “fallen off track”, not to worry, use these tips for a more long term approach to your goal achievement. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/...
In this bite-sized episode, we take a flashback to 2020 when gyms were re-opening throughout the global pandemic. Our tips to getting started back in the gym are still applicable today - whether you're coming back from holidays, or new to starting your health and fitness journey! To listen to the full episode click here (Ep. 29 - Starting Back At The Gym). Please leave us a review to let us know what you think of today's REWIND episode xx...
Traditionally, January is when the fitness industry starts to get busy again. This may be overwhelming for trainers who find it hard to stand out amongst all of the different coaches and their advertising. In today’s episodes we provide solutions and practical advice on how to stand out in the fitness industry (in a good way), while remaining authentic and business savvy. We teach you how to use the “saturation” of the fitness industry to your advantage and ensure you provide a premium service f...
In this bite-sized episode, we chat about all things sleep-related and strategies on how to get some z’s! To listen to the full episode click here (Ep. 77 – Why Your Sleep Sucks). Please leave us a review to let us know what you think of today's REWIND episode xx
With a rather large increase in the current cost of living, it’s important for all of us to have a look at our budget. In today’s episode, we share our tips on how to eat healthy without breaking the bank. It definitely pays to be organised, but also to shift some priorities around while times are getting tougher! You can certainly hit your fitness goals, all while maximising the quality of your food. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instag...
In this bite-sized episode, we chat with Dr Stacy Sims - exercise physiologist and nutrition scientist at Stanford University. In this conversation we discuss everything you need to know to optimise your training performance and nutrition as a female. To listen to the full episode click here (Ep. 63 - Women Are Not Small Men With Dr Stacy Sims) Please leave us a review to let us know what you think of today's REWIND episode xx...
It’s that time of the year again! The festivities are coming to an end and we have our eyes set on the year ahead. In today’s episode we discuss some of the interesting statistics around new years resolutions and touch on why people may struggle to keep theirs. There’s so much more to achievement than just ticking boxes and reaching certain milestones. It must all start from having self-awareness around why we are striving for certain things in life. Look after yourself first, then the rest is m...
In this bite-sized episode, we discuss all things goal setting, habit tracking and setting a clear vision for the year ahead! To listen to the full episode click here (Ep. 57 - Goal Setting) Please leave us a review to let us know what you think of today's REWIND episode xx
In this episode we reflect on the year that has been, and take an overview look at 2023. It’s always important to reflect, revise and re-plan, and by doing so, we can craft goals and achievements based on modifications from the previous year(s). It’s also a great opportunity to take a look at your processes, goals, and how you can ‘work smarter, not harder’. Asking ourselves real, honest questions can be difficult - but the more you practice, the more it becomes part of your routine. We can then...
In this bite-sized episode, we discuss how to unlock your full potential when working with a coach, or when training in the gym. To listen to the full episode click here (Ep. 119 - Unlocking Your Full Potential In The Gym With a Growth Mindset) Please leave us a review to let us know what you think of today's REWIND episode xx
When it comes to losing weight and body recomposition, it’s not as simple as just eating in a calorie deficit. There are many lifestyle, physiological and physical aspects that come into play, from a survival point of view. In today’s episode, we discuss the different ways in which we can calculate a calorie deficit that is right for you and how to increase your awareness around the individual adaptations that can occur when you start to diet. Please leave us a review to let us know what you thi...
In this bite-sized episode, we cover all things around confidence, breaking through your comfort zones and owning it! To listen to the full episode click here (Ep. 69 - Comfort Zones & Confidence) Please leave us a review to let us know what you think of today's REWIND episode xx
Whether it comes to business, nutrition or training, it is important to capture and reflect on data in order to gauge the progress of your goal. In today’s episode we use the podcast data from “spotify wrapped” to reflect on the podcast this year. Thank you to those who have listened from all 85 countries! Amazing! We love hearing your feedback and are very grateful for this awesome community. Please leave us a review to let us know what you think of our podcast 😊 xx https://www.instagram.com/s...
In this bite-sized episode, we cover all things around growing your glutes including exercise selection, genetics and more. To listen to the full episode click here (Ep. 49 - How to Grow Your Glutes) Please leave us a review to let us know what you think of today's REWIND episode xx
When it comes to training, there are several types of training adaptations that can occur. Common examples include, strength, power, hypertrophy flexibility… the list goes on! We were asked our thoughts on combining training styles. In today’s episode we discuss when it’s a good time to be versatile in training VS when it’s a good time to be linear and methodical. A lot of people want to be the best at it all, however that can be unrealistic if you are mixing training styles. There’s a time and ...
In this bite-sized episode we discuss all of the nutrition mistakes we've made (so you don't have to!) To listen to the full episode click here (Ep 1. Mistakes Made and Lessons Learnt). Please leave us a review to let us know what you think of today's REWIND episode xx
Ep 157. Body image during prep, deficit timing, muscle imbalances and the importance of an online following. In today’s Q&A style episode we touch on topics around body image, nutrition, training and business. We discuss our tips around keeping a healthy body image during a competition prep, or diet and when the right time may be to bring calories back up. The topic of muscle imbalances was brought to the table. We address how and when to focus on balancing things out, or when to leave them ...
In this bite-sized episode we discuss our thoughts around reducing calories on rest days, night duty or shift work. To listen to the full episode click here (Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting). We also have the below episodes covering off calorie expenditure and eating around shift work: Ep 116. Why Eating Less Isn't Always The Answer Ep 82. Top 5 Nutrition Mistakes Ep 28. Strategies for Advanced Flexible Dieting Ep 8. Man...
For those of you who struggle to be consistent with social media, this episode is for you. Today, we share our top 5 tips in order to maximise what you deliver across platforms such as Instagram, TikTok, emails, podcasts and YouTube. Please leave us a review to let us know what you think of our podcast 😊 xx https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos...
In this bite-sized episode we talk about fitness trackers and whether they're worth having. To listen to the full episode click here (Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting). Please leave us a review to let us know what you think of today's REWIND episode! xx
In today’s episode we debrief on our experience on the Gold Coast for the WBFF Pro/AM show. What an incredible line up! We discuss what our training will look like going forward and give our advice on the changes we will make in order to achieve our goals. Relaxation and family time is important for us, so we will prioritize this heading into the summer months, while staying consistent. Thursday’s are now Level Up: Rewind, days where we share bite sized clips from previous episodes to give you m...
With her recent WBFF win, we thought it was a perfect time to recap on our discussion with Hattie Boydle, who shares her thoughts around what it takes to be a champion! To listen to the full episode click here (Ep 13. A Champions Mindset with Hattie Boydle) Please leave us a review to let us know what you think of today's REWIND episode xx
Performance anxiety is the fear of not performing well. Most of us have experienced this at least once in our lives. In today’s episode we normalize the feelings of anxiety or excitement that arise before an important task or event. We both still experience these feelings as we continue to challenge ourselves in both personal and professional aspects of life. We share our best tips and tricks that help us harness these feelings in order to accept them and work through them. “You have to outwork ...
