We often hear the term “one percenters”, however, based on their importance, we like to call these habits, rituals and processes, “non-negotiables”. When our non-negotiable are in check, we feel good about ourselves and grounded. When they aren’t, or when we have dropped the ball, it can lead to feeling unsettled and a bit anxious. We discuss our non-negotiables: 🔹Sleep. 🔹A morning routine. 🔹Time with loved ones. 🔹Travel and exploration. 🔹Sunshine. 🔹Working towards our own goals (independe...
Apr 11, 2022•43 min•Season 1Ep. 124
Today we had a catch up on what is going on for us at the moment. What was meant to be a quick life updated turned into an episode of lessons and debriefs. We chat about what we have planned regarding business and life ventures, including how to find and manage teams in order to grow and areas that we are trying to learn more about. As we move into new phases of life, we remind each other that nerves and feelings of discomfort are totally normal and will continue to show up as we enter new chall...
Apr 04, 2022•45 min•Season 1Ep. 123
The instagram followers spoke and we agree! As we spend longer in the industry, we have been able to experience many trends. It's so great to see that people (and ourselves) are becoming wiser when it comes to quick fixes. Today we expand on the comments of Sharelle's instagram post, where she asked what people are sick of seeing in the fitness industry. Today's topics of discussion include: Beach workouts. Day of eating WITH body shots. Language “tone, shred, burn”. Swipe & save workouts wi...
Mar 28, 2022•1 hr 1 min•Season 1Ep. 122
We love a good Q&A! Today is a bit of a mixed bag. Straight off the bat, we are asked if we have had any surgeries. This leads to an in depth discussion on our views on current beauty trends, social media pressures, filters and enhancements. When it comes to partner’s not supporting your goals, it can be tricky! Communication and compromise is key as they say.. but we get into a nice tangent on goal evaluation and the love languages. Lastly, we discuss how to manage stress in a deficit and s...
Mar 21, 2022•1 hr 4 min•Season 1Ep. 121
In today’s Q&A style episode, we discuss all things training. We were asked our cardio recommendations, how many days a week one should train lower body, how to “feel” your glutes and how to avoid DOMS...if you can. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos...
Mar 14, 2022•55 min
If you are seeking growth in the gym, it starts with a growth mindset. Asking for help from a coach, mentor or even a gym buddy, will open you up to learning new information and ways of training. Too often do people want to change, but then when it comes down to it, they stick with “how they’ve always done it.” The more we know, the more we realise we don’t know. Enjoy the curiosity around learning different ways of doing something. In today’s episode, we discuss the difference between coaching ...
Mar 07, 2022•54 min•Season 1Ep. 119
In today’s episode, we discuss the style of training that doesn’t seem to get as much light…. Cardio! We share our previous experiences, methods and beliefs when it comes to all styles of cardio training. This episode is broken down into three parts. The pros and cons of steady state, moderate intensity and HIIT training. https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos Please leave us a review to let us know what you think of our podcast 😊 xxx...
Feb 28, 2022•58 min•Season 1Ep. 118
Following on from last week's episode on "mini cuts", today we discuss the methods in which we use for sustainable, healthy dieting results. Rather than just focusing on a number on the scale and the end result, it is important to consider the health of your mind and relationship with food. We frame the episode in three parts. Before you diet, during your diet and after your diet. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sharellegrant...
Feb 21, 2022•1 hr 7 min•Season 1Ep. 117
A “mini cut” is typically defined as a short and aggressive period of dieting, usually for an event or occasion that is within a short time frame (6-8 weeks). This is one of our pet peeves 😂 We are all about a way of dieting that is sustainable and healthy. In today’s episode we discuss the potential repercussions of mini cuts and whether anyone would actually benefit from this method. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sharell...
Feb 14, 2022•49 min•Season 1Ep. 116
When it comes to productivity, it is important to remember that it’s quality over quantity. Too often we are rewarded for being “busy” or feeling exhausted by the end of the day, but this shouldn’t be the case. Making one big move can be more productive than filling your plate with small tasks for the sake of it. In today’s episode, we share the ways in which we stay productive in work, while studying and at the gym. Please leave us a review to let us know what you think of our podcast 😊 xxx ht...
Feb 07, 2022•53 min•Season 1Ep. 115
Transitioning jobs and leaning into uncertainty can be quite scary! Limiting beliefs can arise, people’s opinions can be strong and the level of discomfort can keep us from making change. However, when you start to day dream and imagine another way of life, it can be quite powerful when combined with an incredible support system, self - belief and a hard work ethic! In today’s episode we provide our best advice on how to transition to online work (including the pros and cons). We also share our ...
Jan 31, 2022•58 min•Season 1Ep. 114
Following on from last week’s episode, where we discussed the Parasympathetic Nervous System, today we will discuss the Sympathetic Nervous System (SNS). The SNS controls the ‘fight or flight’ reaction. Some key characteristics include and adrenaline rush, pupil dilation, increased hear rate and breathing rate. We mention the three stages of stress and how they can lead to exhaustion. As a society we have learnt how to push through lots of the warning signs our body gives to us when we need a br...
Jan 24, 2022•52 min•Season 1Ep. 113
The Autonomic Nervous system acts primarily unconsciously. It's components include the Parasympathetic Nervous System (PNS), the Sympathetic Nervous System and the Enteric Nervous System. In today's episode, we discuss all things regarding the Parasympathetic Nervous System. The PNS controls the "rest and digest" reactions, IE salivation sexual arousal, digestion, urination and defecation. It is also responsible for slowing down our heart rate and blood pressure. Dani also share's her experience...
Jan 17, 2022•56 min•Season 1Ep. 112
We are well and truly into the new year! And what a year it's been already! We actually love new years resolutions and taking each new year as an opportunity to get excited about the year ahead or to reflect on what we could have done differently in the year that's just passed. The most common new years resolutions are around improving fitness. In this episode we discuss some reasons as to why a lot of people don't reach their yearly goals, including the lack of self belief and self-sabotaging. ...
Jan 10, 2022•44 min•Season 1Ep. 111
Happy new year listeners! In this Q&A style episode, we discuss what we would do if we caught COVID (or got sick) while in a comp prep. We go over how long one should be in a calorie surplus in order to build muscle. We share our tips regarding starting out as a personal trainer and how to transition into running your own business. Lastly, we speak about how to deal with other people's opinions of you and increase your confidence. Thank you for your questions! Please keep them coming Please ...
Jan 03, 2022•58 min•Season 1Ep. 110
⚡🎙️ Ep 109. Busting Training Myths ⚡🎙️ In today’s episode, we bust three of the top myths we have heard around training. Including; 1. “Toning Up” 2. That squatting and deadlifting can make your waist thick. 3. You need to train 5+ days a week to see progress. We discuss why these are in fact not true and hopefully provide some reassurance for you or your clients 😊 IG: https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos Please leave us a review to let us know what...
Dec 27, 2021•43 min•Season 1Ep. 109
We are well and truly in the festive season 🎄 For high achievers, slowing down can be hard and followed with feelings of guilt. In today’s episode we give you a permission slip to slow down and celebrate the highs and lows of the year that was. “Slowing down” looks different for everyone and can be done on your terms. Now is a great time for reflection and planning for the year ahead. Remember, there’s no such thing as wasted time, just time. Enjoy the rest of 2021 in a way that allows you to f...
Dec 20, 2021•41 min
In today’s episode, we bust three of the top myths we have heard around nutrition. 1. “Fats make you fat.” 2. “Your body can go into starvation mode.” 3. “Protein is bad for your kidneys.” We discuss why these are in fact not true and hopefully provide some reassurance for you or your clients 😊 Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos...
Dec 13, 2021•45 min•Season 1Ep. 107
In Ancient Chinese philosophy, Yin and Yang is a concept that describes how opposite forces can be complementary and interconnected in the natural world. Yin/ Feminine energy can be tapped into with rest, a night time routine, stillness and relaxation. Yang/ Masculine energy can be brought on by rigidity in diet/ training, goal achievement, a morning routine structure and rules. Both are great and serve a purpose, but if our energy is out of balance, we may find we are susceptible to illness, un...
Dec 06, 2021•45 min•Season 1Ep. 106
There are many factors that may contribute to increased feelings anxiety or heightened activation when going to the gym. It is extremely common and can be managed 😊 Not only is it common for gym goers, but can be experienced by trainers too! We share our personal experience and tips around ways in which to maximise your gym experience without feeling overwhelmed. We discuss the importance of gradual exposure to people and workouts, how to build confidence, increasing dopamine and a reminder to ...
Nov 29, 2021•44 min•Season 1Ep. 105
Sheridan Skye is a mum of two, a pre/post natal coach, an ICU nurse and is a podcast host herself! She has a wealth of knowledge, which we were so grateful to tap into in today’s episode. We spoke about: 💓 The pelvic floor 💓 Abdominal Separation 💓 Incontinence 💓 What you can and can’t do 💓 Breathing mechanics 💓 Nutritional considerations while breastfeeding We also discussed the transition in mindset throughout pregnancy and how important it is to reassess your fitness goals while you are ...
Nov 22, 2021•1 hr 11 min•Season 1Ep. 104
Breast implant augmentations are becoming incredibly common and well known amongst women, particularly in the fitness industry. Upon popular demand, we decided to share our personal experiences, shedding light on the pros and cons and the mindset required when making a decision to undergo surgery. In an episode that is both for and against the surgery depending on your individual circumstances, we also highlight guidelines around the recovery afterward and how to ease back into training. This ep...
Nov 15, 2021•45 min•Season 1Ep. 103
Hiring a coach is always beneficial., no matter your training experience or goal. However, there are ways to maximise your experience. In this episode we share how to find a good coach and stress the importance of communication and laying out the expectations early. We also discuss key areas that are beneficial for the client to learn including their own body and biomechanics, how to progress in the gym, how to push yourself and even what not to do. We also talk about what happens when you finis...
Nov 08, 2021•51 min•Season 1Ep. 103
After an incredible episode 26, we are so excited to have Gabriela Rosa, fertility specialist, back on the podcast! We discussed all things PMS including whether it is normal, factors that make it worse and how to manage/ relive symptoms. Gabriela then shares her wisdom on the best ways to prepare for fertility and when to actually start. This goes for both males and females! This episode has many key take- aways that you can apply straight away. Please find this detailed document provided by Ga...
Nov 01, 2021•1 hr 50 min•Season 1Ep. 101
Here we are, episode 100! Thank you to everyone who has been a part of the Level Up journey. We’ve loved being able to create such an incredible community! Thank you for all of your shares, messages and questions. To honour our first episode, we bring you part II of the lessons we have learnt over the past two years. We look forward to the next 100 episodes and continuing to Level Up 💕 https://www.instagram.com/levelup_podcast_/ https://www.instagram.com/daniantonellos/ https://www.instagram.co...
Oct 25, 2021•49 min•Season 1Ep. 100
Confidence means feeling sure of yourself and your abilities — not in an arrogant way, but in a realistic, secure way. In today’s episode we talk about the traits which makes someone appear confident, our top tips in what we do to boost our confidence and what we do when we aren’t feeling too crash hot. We also discuss different areas on life in which confidence plays a part such as work, social life, the gym and dating. https://www.instagram.com/levelup_podcast_/ https://www.instagram.com/dania...
Oct 18, 2021•1 hr 6 min•Season 1Ep. 99
Training hard is important, but adequate recovery is crucial to your results and well-being. In today's episode we discuss the importance of physical and mental recovery for all training goals, the different types of fatigue and our favourite ways to rest and recover. https://www.instagram.com/levelup_podcast_/ https://www.instagram.com/daniantonellos/ https://www.instagram.com/sharellegrant/ Please leave us a review to let us know what you think of our podcast 😊 xxx...
Oct 11, 2021•47 min•Season 1Ep. 98
Training intensity is the level of effort a person exerts during exercise relative to their maximum effort. In this episode, we talk about how to increase your training intensity and when it is relevant to train to failure. We also discuss how hard you actually should be training when it comes to hypertrophy, strength and injury rehabilitation. https://www.instagram.com/levelup_podcast_/ https://www.instagram.com/daniantonellos/ https://www.instagram.com/sharellegrant/ Please leave us a review t...
Oct 04, 2021•40 min•Season 1Ep. 97
It’s normal to have days where you aren’t feeling 100%. It’s important to know when to listen to your body and have a rest or when to adapt your routine in order to maximise the situation. In today’s episode we talk about training when feeling sick or run down, when injured or during certain times of the menstrual cycle. Sometimes, resting is the best thing you can do for your results. Other times, a simple swap of your schedule is exactly what you need. https://www.instagram.com/levelup_podcast...
Sep 27, 2021•48 min•Season 1Ep. 96
Today we had an extremely in depth conversation with Victoria Felkar who is a practitioner, consultant, author and educator. She specialises in women’s health, hormones and steroid use in the female athlete. Which also includes hormonal contraception. Victoria also has an incredible story behind her drive and passion for research and education, which really shines through in the episode. There are two parts to this conversation. 1. Menstruation & contraception (0:00 - 60:07) 2. The health co...
Sep 20, 2021•2 hr•Season 1Ep. 95
