After an incredible response to episode 63 with Dr. Stacy Sims, we reflect and recap on the important topics that were discussed… with our own takes and tangents of course. We reiterate the importance of asking why and seeking to learn as much as we can as “trust the process” just doesn’t cut it anymore. We discuss our own personal signs and symptoms of our parts of our cycle and how we go about training during them. Food quality and quantity is so important when it comes to body composition and...
Feb 15, 2021•48 min•Season 1Ep. 64
We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for women across the lifespan. At the core of Stacy’s work is the concept that women are not small men. Her vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport. Dr Stacy Sims previously served as an exerc...
Feb 08, 2021•1 hr 6 min•Season 1Ep. 63
Today we talk about how to level up financially and what it takes to scale your business without running yourself into the ground. Earn your stripes, then outsource and grow a team. We talk about the different body types and whether it is physiology or mindset… or both?! When it comes to injured muscles, the time frame of recovery depends on the mechanism and type of injury.. but as we love to say, there’s always something you can do. We all discuss our thoughts on the various machines and wheth...
Feb 01, 2021•1 hr 1 min•Season 1Ep. 62
In today’s episode we discuss our personal experience with having great implants including time off training, how we got back into training and whether we have experienced breast implant illness. We also remind everyone of the importance of your “why” when choosing to have the surgery. When it comes to training “abs,” it may surprise you that the sexy instagram exercises will not do the trick. More often than not, it is your hip flexors doing the work. Ditch the bicycle crunches and learn your p...
Jan 25, 2021•53 min•Season 1Ep. 61
Ever have those days where you just aren’t feeling your session? We all have them! We talk about what we do when things don’t go to plan due to injury, illness, fatigue or any other speed bump that may appear. There are many factors that come in to play to ensure you maximise your sessions, including optimal sleep, nutrition, stress management and programming. We also discuss the importance of rest days and listening to your body. However, there is a difference between a rest day needed from a t...
Jan 18, 2021•58 min•Season 1Ep. 60
In today’s episode we talk about how we deal with judgement and criticism both professionally and personally. The key is not only to back yourself, but find a support system who have your back. Our technique lessons involve keeping your wrist pain free during squats, working on glute imbalances and how to improve ankle mobility. We also discuss when the right time is to train to failure and include drop sets. You will also find out our favourite warm up and activation routines to get you ready f...
Jan 11, 2021•52 min•Season 1Ep. 59
Today we talk about the inner work we have done in order to increase self- awareness and the people we surround ourselves with in order to enhance this. We share our most embarrassing competing experiences, what happens when you don’t focus and what it feels like to fall on stage… twice! When it comes to programming, burn out is not an option, but it can still happen. We go through ways in which to minimise this, to ensure your training and lifestyle don’t become too exhausting. Ladies, that tim...
Jan 04, 2021•54 min•Season 1Ep. 58
In this episode we reflect on the life changing year that was 2020, and how our path was either completely overhauled or fast tracked. Now is the time to get clear on a vision for the year ahead and implement some of the tips we share in order to reach your goals. We also discuss what is next for us and where our focus will be in 2021. Congratulations for making it through the year and we can’t wait to continue this journey with you next year. Please leave us a review to let us know what you tho...
Dec 28, 2020•1 hr 4 min•Season 1Ep. 57
When it comes to choosing a coach, we discuss whether online or face to face is best for you to meet your expectations and skill level. We celebrate a beautiful listener overcoming breast cancer and advise how to get back into training. We are asked how the timing of the workout can impact results and the best days to train. Technique talk takes up the majority of the episode, as we discuss why we should not posteriorly pelvic tilt in a hip thrust, the best exercise for bigger delts, why your hi...
Dec 21, 2020•56 min•Season 1Ep. 56
Nutritionist Lan Pooley joins us for an episode we are so excited about! Lan shares her knowledge on the impact of nutrition on our hormones and wellbeing. She also discusses various reproductive diseases such as PCOS, endometriosis and irregular cycles and how our food choices can affect symptoms. This is episode is not only for the women, but for men who wish to learn more about women’s health. If you’d like to hear more from Lan, please follow her on instagram @superlan13. IG: @superlan13 @sh...
Dec 14, 2020•1 hr 16 min•Season 1Ep. 55
In today’s episode, we discuss our typical work/ training day. We talk about whether it’s possible for people to maintain abs all year round and typical changes to look for when entering a calorie surplus. Photoshoots are a hot topic and we take a trip down memory lane to remember where we started and how to get in the zone to feeling sexy in front of the camera. A question we get asked a lot is whether stretching is beneficial, we discuss the pros and cons. IG: @sharellegrant @daniantonellos @l...
Dec 07, 2020•59 min•Season 1Ep. 54
Dr. Abbie Cloherty, a Chinese Medicine Practitioner who specialises in cosmetic acupuncture, joins us to teach us about healing the body through natural remedies and methods. We discuss how to maximise digestion and reduce bloating, how to clear your skin, hormonal imbalances and the nutrition associated with these presentations. We also share take home tips you can use immediately. If you’d like to hear more from Dr. Abbie, please follow her on instagram @drabbieacupuncture IG: @sharellegrant @...
Nov 30, 2020•1 hr 14 min•Season 1Ep. 53
In this episode, we discuss how you can steer yourself on your chosen path despite failing exams or things not working out how you imagined the first time. We talk about whether it’s possible to combine bodybuilding, crossfit and various training styles, or whether you’re better off picking one. The transition from macro tracking to intuitive eating for maintenance is asked about and whether it’s possible to reach a goal without tracking. The males slid in the DM with some interest in what we fi...
Nov 23, 2020•54 min•Season 1Ep. 52
Holly Baxter Norton, an experienced clinical dietician, coach, fitness educator and 2 x world champion fitness model joins us for an incredibly informative episode. From turning a sporting background into a successful body building career, Holly shares her journey and her lessons learnt along the way while competing in a total of 15 shows. We talk about the science behind flexible dieting, metabolic adaptation and the reasons why people can plateu during their fat loss phases. When it comes to r...
Nov 16, 2020•1 hr 16 min•Season 1Ep. 51
Starting a new career can be both exciting and daunting, particularly if it’s moving from a secure income to working for yourself. In this episode, we discuss how we transitioned jobs (multiple times) to do what we truly love, including the conversations we had to have with people and ourselves along the way, the new skills we had to acquire and realising that if we are to create things that didn’t currently exist, we must do what hasn’t been done before. We highlight the importance of getting c...
Nov 09, 2020•1 hr 8 min•Season 1Ep. 50
Glute training and development is all the rage at the moment. Whether it be for the aesthetic, performance or injury prevention benefits… most people are training glutes, or wanting to learn more about them! In this episode we share the key areas and non- negotiables for optimal glute growth. Exercise selection and programming is key and must involve taking your glutes through all of their ranges of motion, but also recognising there’s the right tool for the right job.. not just performing what ...
Nov 02, 2020•1 hr 9 min•Season 1Ep. 49
The small behaviours or routine tasks that we do on autopilot, shape our mindset, actions and therefore, our reality. In today's episode we discuss some of our fundamental daily rituals and habits that enable us to stay consistent and get things done. We share tips regarding the power of language and affirmations, journalling, visualisation, hydration, nutrition and getting a good night's sleep. It's not always easy to change your habits, so we provide small steps you can take in order to make t...
Oct 26, 2020•1 hr 2 min•Season 1Ep. 48
In this episode we were asked questions about body positivity, both when it comes to being lean VS a little thicker and when losing cup sizes from training. We discuss whether you should do cardio before weights and how to training for “abs.” Our movement is medicine mantra returns when discussing that training is your cure for lower back pain. For those interested to compete next year, we go through the various WBFF categories. We also share the choices we have made to improve on our nutrition....
Oct 19, 2020•1 hr 5 min•Season 1Ep. 47
We are joined by Neuroscience extraordinaire Michelle Baty, in an incredibly unique time in history, being in the longest COVID-19 lockdown in the world, here in Melbourne, Australia. The aim of this episode is to examine lockdown from the experience of the nervous system, rather than passing opinions around what should and shouldn’t have been done. We provide you with normalization, validation, neuro education and resources as we delve into how our nervous system makes sense of our individual e...
Oct 12, 2020•1 hr 8 min•Season 1Ep. 46
In order to live fully we must continue to challenge ourselves and set the bar higher every time we reach a goal. When we level up, it doesn’t mean things get easier. Yes we become mentally stronger and more confident in that area, however, we will never get to a point where things are always smooth sailing. In this episode, we talk about the limiting beliefs and obstacles that arose in three transformational times of our lives; 1. Competing for the first time VS turning pro. 2. Leaving a stable...
Oct 05, 2020•47 min•Season 1Ep. 45
Luke Tulloch, an expert in intelligent programming and science-backed nutrition joins us for an incredibly in depth Q&A style episode. We pick his brain with questions most commonly heard in the health and fitness industry. We ask him about the evolution of his coaching philosophies over the past 13 years to gain the insight on what he thinks is the most optimal way. We discuss all things nutrition, including the benefits of a reefed or diet break, whether starvation mode and metabolic damag...
Sep 28, 2020•1 hr 12 min•Season 1Ep. 44
Hypertrophy, an increase in muscular size, is a common goal amongst gym goers. In this episode we explain the mechanisms that lead to hypertrophy, being mechanical tension, metabolic stress and muscle damage. We also discuss training methods that can be used to add further muscle adaptation including dropsets, supersets, partial reps and giant sets. The right must be earned to incorporate these styles into our training and they must be used strategically to avoid injury and burnout. They are a g...
Sep 21, 2020•47 min•Season 1Ep. 43
It’s one thing to set goals and make vision boards, but the real success comes from the action you take afterward. We talk about the reasons for inaction and how to move on from this to accomplish everything you’ve set out to achieve. IG: @sharellegrant @daniantonellos @levelup_podcast_ Please leave us a review to let us know what you thought of today's episode xx
Sep 14, 2020•48 min•Season 1Ep. 42
Danny Kennedy is a successful Strength Coach, head trainer at Keep It Cleaner, as well as the host of 'The Fitness And Lifestyle Podcast'. In this episode, we spoke with Danny about his journey starting in the fitness industry, how he came to work with high-level athletes/influencers, empowering women through strength training, and building a successful coaching business. IG: @djkfitness @sharellegrant @daniantonellos @levelup_podcast_ Please leave us a review to let us know what you thought of ...
Sep 07, 2020•59 min•Season 1Ep. 41
Alyssa Ford aka the Recovery Queen is the true definition of work hard, play hard. She works as a sports therapist at her own clinic and for athletes such as the Richmond football club. After overcoming her own battles as a teenager, she has become an incredible role model and leader to those around her and now speaks at schools, teaching the students, what she wishes she learnt at their age. We discuss the habits of a high performer and how to turn your vision into reality through your mindset ...
Aug 31, 2020•50 min•Season 1Ep. 40
Stress, the mind and body’s response to a situation that we perceive to be overwhelming, where we don't think we can meet the demands of the situation. It’s not the stress that kills us, it’s our reaction to it! In this episode we discuss the types of stress, effects it can have on our body and mind and we share some tips on how to manage it. IG: @sharellegrant @daniantonellos @levelup_podcast_ Please leave us a review to let us know what you thought of today's episode xx...
Aug 24, 2020•1 hr 17 min•Season 1Ep. 39
Paige Mills aka Bikerbiddie talks about her transition from trial and error training to Powerlifting. Including how she balanced her goal and passion of becoming strong, with her job as a model. Nursing and nightshift brings on crazy hours, however Paige discusses that we all have the same hours in a day, so prioritising your training and being disciplined outweighs motivation. We also discuss the importance of being real, raw and confident on social media when using it for business and building...
Aug 17, 2020•52 min•Season 1Ep. 38
In today’s Q&A movement and pain is a common theme! We talk all things upper body training, including the cause of tennis elbow and how to correctly execute a push up. We also discuss lower back and glute pain. Burnout and courses for PT’s are on the agenda in a world where there’s always more to learn and do! But remember, we can’t pour from an empty cup. We recap on training during certain parts of your cycle and how to maximise home training (see previous episodes for the full length disc...
Aug 10, 2020•37 min•Season 1Ep. 37
How we view the world and ourselves is completely unique. In today’s episode, we explore the traits of a fixed mindset, where challenges are avoided, changes are not made and our perceived capabilities are limited. Learn how to move from this state of mind to a growth mindset, where constructive criticism is welcomed, weaknesses are improved upon and failure is seen as an opportunity to grow. IG: @sharellegrant @daniantonellos @levelup_podcast_ Please leave us a review to let us know what you th...
Aug 03, 2020•55 min•Season 1Ep. 36
With so much conflicting information out there, it can be a little confusing when it comes to different training styles. In today’s episode, we discuss the differences between Bodybuilding and Powerlifting and whether it’s possible to aim for both and we share our tips on how we program for our clients. We also remember that there’s always going to be something to chase, so we must enjoy the path we are currently on.
Jul 27, 2020•53 min•Season 1Ep. 35
