In this bite-sized episode we talk about how to handle your weight going up post-comp, during a muscle building phase, or when in a calorie surplus. 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...
We often get asked about how to start a podcast. When people come to us, they are already overthinking the process before even starting. In today’s episode, we discuss how to start a podcast in a simple way that isn’t overwhelming. Consistency is more important than perfection, as there isn’t a “perfect” episode that will appeal to all. When it comes to the commitment, it’s like a relationship with your co-host! You must give each other time and space, always improve communication and take on co...
Women’s menstrual health is being spoken about so much more and we love it! In today’s episode, we revisit the topic of training around your menstrual cycle. We give you permission to push when you can but slow down and re-frame your goals when you need to. Everyone is unique, so embrace being your own scientist and getting to know the feminine side of yourself. Please see these previous episodes for more insight on this topic. Ep 21. Periods and Performance Ep 26: Hormone Health with Gabriela R...
In serviced based job roles, it may be hard to break the stigma which perceives value to be based on the amount of time, rather than the service provided. In today’s episode we discuss how to shift the focus to your own energy and value that you give someone, rather than just the amount of your time. We share personal experiences in which we left hour-based job roles, to then scale in a way which was suitable for our individual needs and ideal lifestyle. If we can offer someone 100% of our energ...
In the fitness industry, it is common to be exposed to goals and marketing around weight loss or muscle gain in isolation. This episode is a discussion around body recomposition, being, achieving both of those goals at once. We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors. We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and ...
Leadership is a process of social influence, which maximises the efforts of others, towards the achievement of a goal. In today’s episode we discuss our lens on leadership and how it is used in order to create a positive change. We elaborate on three key points, being: 1. Practicing what you preach 2. Emotional intelligence 3. Having a clear vision. Remember, “No one cares what you know (or who you are) unless they know that you care”. Please leave us a review to let us know what you think of ou...
We were asked in our Q&A if it was best to explore training/ nutrition with a guide book or with a coach. In today’s episode we share our stories about lessons we have learnt from coaches (both positive and negative) and the recommendations we have to those who are unsure. We discuss when it’s the right time to either reach out to a coach, or move on from their services if needed. There’s no one-size-fits-all approach therefore it’s important to take time to reflect on what you feel you may ...
With the constant changes of social media algorithms and more exposure being rewarded to click-bait and entertainment, we have noticed a difference in the kind of information being delivered. In today’s episode, we discuss our views on the quality of content being released. We dive into the “evidenced based industry”, bust myths around glute activation and share reminders that there is more to training than just muscle hypertrophy. If you are confused with which path to take, we advise you to be...
Today we sat down with Jess Leondiou, the Founder of Archley's & the Co-Founder of Habitual Self, a journal both Jess & Sharelle have spent the last two years creating! The Habitual Self journal aims to help people build sustainable habits, cultivate gratitude, and make journaling easy & purposeful. Jess shared her story of why she became interested in exploring journaling & CBT at the age of 16 and how that led her to where she is now. We explore the many benefits of journaling,...
A niche is a specialized market segment for a particular kind of product and service. As a trainer it’s important to understand the type of client you love working with and can get specific results with. When starting out, it may not be easy to find a niche as you may be in a position where you need to take on almost anyone who crosses your path. Ideally, as your business grows, you can become more specific with who you take on as a client. In this episode, we share anecdotes of how our niche ha...
It’s still common for people to join the gym to change their body as they are unhappy with themselves. Eventually, it is important to recognise that there are certain parts of us that we cannot change or “fix.” In today’s episode, we discuss personal stories in which we have not liked what we saw in the mirror and how we now try our best to re-frame those thoughts and use them to our favour. We describe the types of motivation that one can use in order to change, including external (extrinsic), ...
We were lucky enough to have Nikki Cassa, owner of The Conscious Woman, on Episode 25 of our podcast. Fast forward to now and we are so excited to reconnect and be on the other side of the mic. On this podcast we talk about our journey in and out of the health and fitness industry, our movements in business and passions for educating others. We discuss what it takes to be a professional in any space, be that bodybuilding, business or coaching. We explore the key pillars that are needed to evolve...
It’s always a fun time when we get to hang out in real life! In this episode, Sharelle shares some news on a big decision she has made, with some advice for others who may also be at a pivotal point in their lives. We have a recap of our weekend for the WBFF show in Sydney, our take on the benefits of competing (or not) and how to maximise any fitness goal for the social aspect and growing your business. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.ins...
Ep 141. When People Don’t Support Your Goals Often, setting new fitness goals can be a challenge for our loved ones. Today’s episode was inspired by the regularly asked questions we receive for when family, friends or partners aren’t supporting certain goals. We encourage the listeners to look within and try to understand how we are projecting ourselves when it comes to our new goals. It is important to try to understand where your loved ones are coming from, they may be trying to protect you or...
Ep 140. 8 Successful Habits of High Achievers A high achiever is someone who is ambitious, goal-focused, disciplined and thrives off accomplishment. It allows incredible achievements to occur, however if left with no plan, direction or awareness of inner talk, it can be a never ending climb! In today’s episode, we discuss our top 8 habits in which a high achiever can thrive. They include: 1. Work Ethic. 2. Tracking Energy Over Time. 3. Writing Down Your Goals. 4. Continued Education. 5. Exercise...
We were asked what the biggest differences are when it comes to competitive bodybuilding and the fitness industry from when we started, to now. In 2016 when we started, not many young women in our immediate circle competed, we felt a little like outcasts! Social media wasn’t as common and the stereotypical bodybuilders were men or figure models. Our big break was to head down to the local supplement store and hope to receive some sort of discount code or sponsorship. Now, competing and fitness i...
Self-discipline is the ability to do what you should be doing. Self-discipline often means putting off your immediate comfort or wishes in favour of long-term success. In today’s episode we discuss the difference between disciple and punishment, as the lines are often blurred! We reflect on the ways in which we have been disciplined in the past to reach certain goals regarding fitness, study, habits, career and relationships. Personally, we don’t think you can be “on” in all of these areas if yo...
Ep 137. Staying In Your Lane As A Personal Trainer As a new trainer, it’s important to test out areas of coaching that you enjoy, but you mustn’t try to wear all the hats. We understand that social media brings about pressure for trainers to know it all, but when it comes down to it, the key is in being able to delegate and refer out when needed to allow more time to master your specific craft. In today’s episode, we discuss the scope of practice as a Personal Trainer and include what you can VS...
Ep 136. When Life Throws You A Curve Ball This episode is a reminder for those going through tough times, to know that you’re not alone and you can get through the hardship. We discuss the importance of forgiving yourself for how you react to situations. It may not be logical and purely out of survival mechanisms. Other people around you may be in this state too. We share a bit of education around the five different survival pathways and how each can show up. These being fight, flight, freeze, s...
In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our training, including: 1. Swapping training days around based on your schedule or how you feel. 2. Your body & muscles don’t know the difference between a dumbbell, barbell or machine. 3. The importance of a pre- training routine/ warm up. 4. The importance of training with tempo and time under tension. 5. Less is more. It’s not always about doing the most work. As always, we love sharing ou...
Today’s episode is a permission slip for those who feel guilty to rest when they feel unwell. Out of a pandemic and into flu season, there’s a lot going around. As we strengthen our immune systems by producing anti-bodies, a gym session is not always the answer. We discuss what actually happens when we start to feel rundown and why resting is extremely beneficial. There are many other ways to feel productive (for those high achievers)… and no you won’t lose all of your progress. Nurture yourself...
In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our nutrition, including: 1. Understanding energy balance & macro tracking. 2. That it's difficult to store protein as body-fat. 3. That tracking macros/ calories isn’t for everyone. 4. The importance of spending time on maintenance calories and in a surplus. 5. When and why we should alter macros (we don’t always have to change each week). It’s important to find what works best for you long t...
In today’s episode we discuss personal and professional branding, what is actually is and why it’s important. Social media is essentially free advertising and can allow you to show the world who you are or what your business is. It also allows you to connect and create communities. Everything you do is your personal brand. Business branding should be consistent with your message and values. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sha...
When it comes to choosing the best exercises for yourself or your client, the answer isn’t exactly straight forward. There are many variables that can influence exercise selection based on your clients goals, lifestyle, available training time, injuries, experience and much more. We discuss the different rep ranges, which exercises you can aim to reach failure on and how to break down movement patterns. Each client is so unique and requires individual attention, however we provide a framework wh...
Hypertrophy is an increase in muscular size (muscle building). In training, the number one mechanism for hypertrophy is mechanical tension. Metabolic stress and muscle damage are secondary considerations. In today’s episode we discuss the difference in training between a beginner and an advanced lifter. Often beginners want to rush to the finish line, which can lead to plateus, injuries and a poor training morale. It’s important to respect the training phase you are in and enjoy the process. We ...
In today’s episode, we discuss the differences between men and women when it comes to nutrition. Looking at research, we find that most have been conducted on males and animals, which can be misleading for females who are trying to look up the ideal diet. The main factor we must consider is the hormonal differences, particularly around the menstrual cycle and menopause. Today’s topics include calorie differences, important vitamins/ minerals, and responses to intermittent fasting and the ketogen...
In today’s episode, we discuss the differences between men and women when it comes to training. If we were to look at research, we would find that only 6% of sport science studies are conducted on females. We share the information that we have gathered from personal experience with our clients, speaking with professionals in the area and going through our own processes with programming and training. The main factor we must consider is the hormonal differences, particularly around the menstrual c...
⚡️🎙Ep 127. Traditional Goal Setting Is A Waste Of Time⚡️🎙 In today’s episode, we discuss the flaws that we have found in the traditional way of setting goals. The “SMART” goals model was taught to us in school and business, however is missing some key elements. Based on our experience over the years, we have found that goals that are too rigid can cause us to lose the broader vision that may draw even better opportunities. Setting a strict time frame is often unrealistic and demotivating. Also...
We don’t just mean the rise of Britney Spears’ “Toxic”- We travel back in time to the 2000s and reflect on the way in which social media, authority & celebrities influenced our thoughts & behaviours. The messages of size 0 models, thigh gaps, skinny jeans and 1200 calorie diets stood strong. These days, we are so glad to see a shift in ways, not only from influencers and role models, but from consumers and clients who are becoming more self aware and asking “why?” before taking action. W...
Sun, surf, sand… and comp tans! Oh we love traveling to the Gold Coast to watch the WBFF! The show was incredible, the energy was high and we felt the love form all of you who came to say hello! In today’s episode we reflect on the first show of the year and reward all of the competitors for their hard work. We also speak about the importance of teams, connection and being around like minded people, which we got to experience in full force. Sharelle with her Women’s Health Movement crew and Dani...
