💙Top 3 steps to take to stay on track over X-mas and new years💙 “In order to get to your goals, you need to adhere to a super strict exercise and nutrition plan and you also need to give up some of your social life.” 👉I’m sure that you’re sick and tired of hearing that phrase, right?
So am I.
I like to have fun, I like to be social but I also like to stay fit and healthy. 👉The question is ‘what can you do instead to stay on track so you don’t have to start all over again?” There are definitely a few things you can implement right now and I find that one of the most common reasons you might be completely falling off track is that you don't have a foundation AND are approaching your goals with an all or nothing mindset.
It’s important you build a foundation first that is not too restrictive, one that you can come back to once social events or busy periods are over.
When I mean foundation I’m talking about your non-negotiables; the ones that you’re committed to no matter whether you’re busy or not. 👉What else can you do to not completely lose track?
So let's start with your nutrition. If you know that you have a big event coming up, for example, you can decrease your food intake slightly throughout the day because you know you're going to be consuming a lot of calories in the evening. I'm not talking about starving yourself throughout the day but opting for high protein meals such as greens with some chicken and avocado to name an example. 👉These type of meals will fill you up but won't fill up your calorie tank for the day which you’ll be filling up later in the evening. If you plan on having some alcohol, first of all, enjoy a cocktail if that's something you love but then opt for low calorie options such as vodka sodas…
Alcohol is really high in carbs. So what do you can do is just try and limit carbs in and around your alcohol consumption. If you had a fair bit to drink the next day, try intermittent fasting, which means that you won't eat until midday. So that way you get to balance things out as opposed to falling off track. Now in terms of your lifestyle, maintain 10,000 steps a day.
Keep it simple, e.g squeeze in a walk in the morning! ;)
HOW CAN YOU STOP BAD HABITS AND IMPLEMENT NEW ONES? 👉 How can you break a habit no matter where you are in your journey right now and no matter what goals you're looking to achieve?
You probably feel like that in order to move forward you need to break some sort of ‘bad habit’. 🙋🏻♀️ I need to stop you right there! If you're trying to break a habit, you’ll actually achieve the exact opposite because all of a sudden you’re so focused on this specific habit.
Imagine I told you “Don't focus on red cars or don't think of a pink elephant right now”. Of course your focus goes to red cars and a pink elephant.
So when you’re trying to ‘stop a habit’ your brain all of a sudden focuses on that specific habit to the point where it becomes so much harder to ‘break this habit’. 👸🏻SOLUTION: What I'm suggesting for you to do instead of breaking a habit is to try and create new ones.
Now the most important thing here is to implement and build a new habit that fulfills the same need as the ‘bad habit’ did. Of course you first need to create some awareness around what need that habit did fulfill!
So here it is in steps: 1. Create awareness of what's actually stopping you. 2. What need is that habit fulfilling at the moment 3. Try and think of a new habit that will give you that same fulfillment 4. Start to implement that new habit 🙌
Here’s what’s holding you back:
1.) An ‘all or nothing mindset’
2.) Lack of self belief
3.) Unrealistic goals and expectations that are often based on comparison
1.) All or nothing mindset
If you’re going between ‘all in’ or ‘not at all’ you’re never going to feel self-assured that you can make your dreams reality. Dreams are achieved by achieving one small goal at a time and building self-belief along the way.
‘All in’ is not sustainable and leaves you feeling frustrated and in doubt when you lose track.
2.) Lack of self belief
If an all or nothing mindset leaves you going nowhere, what can you do instead?
Self-belief doesn’t just appear, it’s built over a long period of time and you have to put the work in. The best place to start is to a) write daily affirmations what you’re already good at and list all your achievements and b) Taking actions that give you evidence that YOU CAN do what you set yourself out to do. The more these affirmations and evidence become a subconscious process the better your self-belief is getting.
3.) Unrealistic goals and expectations that are often based on comparison
“She’s got – I don’t” is where a lot of unrealistic goals come from. Yes you’re never going to look like someone else because you’re unique! What is it that YOU truly desire for yourself? What goals do you want to achieve that will also give you the lifestyle you want?
Once you ditch the comparison trap and find out what YOU truly want things become a lot easier!
If you’re worried about whether you should be doing an extra set of HIIT training or whether to sprinkle cacao in your smoothie, you’re missing the big picture !! This kind of thinking leads to a lack of focus with what’s really important and that is to build a sustainable foundation that’s giving you long-term results.
Let’s not sweat the little stuff because they’re not what’s going to move you forward.
If you need some help to nail that foundation consistently DM me, I’d love to chat!
🙋🏻♀️TOP 3 REASONS WHY YOU’RE READY TO GET BADASS STRONG!
1. You had enough of making ‘weight loss’ your only and prime focus/ goal
2. You’re ready to compete with yourself as opposed to the rest of the world
3. Queen- you’re ready to figure out what you’re truly made of
If you had a choice of either getting to your goals with ease and grace or crawling through the mud, what would you choose?
The difference is that when you’re crawling through the mud to get somewhere you’re approaching things in an unsustainable way.
There’s a massive difference between feeling uncomfortable and
Feeling uncomfortable means that you’re putting yourself in a place of discomfort and feeling eek-y means that your actions come from a place of insecurity, lack of self worth and are actually not moving you towards what you actually want deep down.
HOW’S THIS IMPORTANT FOR YOUR READINESS TO GET BADASS STRONG?
When YOU drill down to what you truly want deep down it’s not just the weight loss or losing body fat to be ‘skinny’. You’ll start to validate goals that provoke self-love, a better body image and a freakin’ awesome version of yourself.
When you’re ready to be badass strong, so many other goals become important:
Goals to accept your body how it is
Goals to let you know that your worth and value are not depending on how you look
Goals that make you strong inside & out and bring ‘confidence’ along as a by product
REFOCUSING CAN BE SO MAGICAL
When you start to refocus your goals and attention to becoming badass strong inside & out, things will start to flow and YOU’LL start to approach your goals from a place of EASE & GRACE.
WHAT’S YOUR ‘AB GO-TO’?
If you’re still doing sit-ups you’re definitely ready to jump on the train towards ‘true’ core strength.
What do I mean by ‘true core strength’?
> For your core to be truly strong the individual muscles are meant to work separately and collectively > Your outer layer (abs) shouldn’t be doing ALL the work or most of the work when you’re working out e.g. deadlifts etc.
You know I LOVE gymnastics core exercises and the main reason is that they are applied in a way that skyrockets your core strength.
If you’re still doing sit-ups right now it’s time to steer the ship in a different direction.
They thicken your abdominals (yes you will not lose fat doing sit-ups), are bad for your back and won’t strengthen your core in a functional way.
The L-sit is an awesome (true core strength) exercise to work towards! You can start with seated leg lifts or little bent knee L-sit lifts using two boxes and pressing your hands into the boxes trying to lift your feet off the floor. (Make sure your elbows are locked). 👉👉 DM me if you need a core program
you can start on today!
WHY THE F*** IS IT SO HARD?
Do you ever wake up and you find it hard to get out of bed?
Do you ever go through the day and you do your absolute best but you can’t shake the feeling that you need to do more?
Do you ever feel overwhelmed?
I’ve been there girlfriend! I’ve had the lack of motivation when I get up in the morning, I’ve had countless days where I tick of all my ‘to-do’s’ but I feel like I should have done more and I’ve also felt overwhelmed numerous amounts of times.
If I’m 100% honest I was a perfectionist for years, I gave everyone and everything a ‘more important’ tag before I gave one to myself, I tried so hard because I really wanted to get there and feeling overwhelmed was just a daily thing.
You just feel like you want so much and you’re trying really hard? …Sounds familiar?
My world changed when my mindset changed.
All of a sudden I felt so much happier, everything started flowing, I didn’t feel overwhelmed anymore and when things went wrong, surprisingly I was okay with that and simply found a different solution.
Everything you’re currently ‘finding hard’ is part of that story you’ve been telling yourself for so long. In fact you’ve mastered this story so well, it’s just on auto-repeat.
And don’t get me wrong, I truly appreciate that certain parts of our lives are difficult to deal with but I’m talking more about a general feeling day in day out.
Queen- you deserve to feel amazing and you deserve to feel like you’re enough!
Don’t be so hard on yourself. You are enough!
Your efforts are enough!
You deserve to reach all your goals and feel amazing!
The workouts you’re going to have to do to get there are going to be hard work.
The effort you’ll have to put in over and over is going to be hard.
When you feel unmotivated or your routine falls out the window it’ll be hard to get back on track BUT your everyday ‘hard’ doesn’t have to be so difficult. ✅Practice self-love, self-appreciation, know that you’re enough and create the same positive, encouraging words for yourself you would tell your loved ones any day of the week.
HOW LONG DOES IT TAKE TO DO A CHIN UP??
👉 I get asked this question all the time!
The short answer is: “It depends”!
BUT no matter where you’re at right now you will definitely be able to get there eventually!
How long it takes mostly depends on:
> Your current strength level > Your training age
> How much time you’re going to dedicate every week
> ... If you want to get there badly, I recommend to do at least 3 movement specific strength days dedicated to working towards a chin up- CONSISTENTLY !
This is one of those things where you need to be patient and focus on the journey as opposed to the result.
Make every little win count!
Here’s a video of me doing kneeling bar chin ups which is an awesome beginner- intermediate chin up exercise!
If you’re curious about further program or exercises DM me 💜
SWAP DENIAL FOR TRIAL 👉
Are you in denial?
Denial is more common than you think and it’s a way of avoiding the sometimes not so comfortable truth.
You’re not the only one! We all have self-sabotaged ourselves away from succeeding.
Do you sometimes feel like you’re doing the same thing over and over although you know deep down that this is exactly what’s holding you back?
That’s denial and self-sabotage in the form of habits, behaviors and thought patterns right here!
The truth is that you’re not going to get unstuck and achieve long-term results if you stay spindled up in your own stories.
It takes a little bit of digging deep to identify what it actually is that’s stopping you from becoming ‘unstuck’. So why are you holding onto these patterns?
Initially you’ve created these because they served a purpose.
They helped you in a way that at the time had a benefit.
Some examples are:
Patterns to support your belief system
Habits to avoid fears
Eating behaviors to protected yourself from dealing with underlying issues
…Because they’ve been around for a while they have become part of you and make you stuck.
For you to progress and let go of these you need to find out what they are, create awareness, acknowledge them and implement new beliefs and habits to support the journey you actually want to be taking.
It’s easy to follow a fitness program.
It’s easy to eat well from time to time.
It’s easy to live a healthy lifestyle.
The true growth is where the hard work starts and always has to do with your inner thoughts, habits, personal obstacles and more.
When you start to overcome these the magic is going to become real. You will not only achieve your goals, you’ll feel happier and you know that you’ve created a better version of yourself.
Swap denial for trialing new….
👉 Do you warm up at all? Did you know it’s super important to warm up so you want get injured ?
👉 Cardio is awesome as part of a warm up because it gets your heart rate up
👉 BUT what’s even better is to MOBILISE to improve range of motion, prevent injuries and to get more out of your workouts .
👉👉Are you ready for a badass core makeover? Take the quiz to skyrocket your core strength and sculpt your abs.
Stop looking for the next best formula to sculpt your abs and start on this badass core program that has the tools to work towards lean abs and feeling strong.
You might have experienced that doing crunches and sit-ups have gotten you nowhere.
You're not entirely sure how to get a badass strong core as well as a flat tummy and some core definition.
I understand that you want to be fit & lean for summer. Swap bloating and boring sit-ups for a fun program that caters to your level and guides you towards improving your core strength and core definition.
Now if there was a magician, this dream could be realised in seconds.
With some patience and tailored programming you can make this dream come true without needing to recruit a magician!
Let’s be honest: It can get really frustrating, trying to cut through the noise out there and finding something that works.
The badass to the core program is simple to follow and proven to skyrocket your strength and give you results.
Feel confident & strong without trying another quick fix.
Take the quiz now to see where your core strength is at before receiving your FREE badass core program!
✅ Link in Bio
WHAT DO YOU DO WHEN YOU FEEL LIKE YOU’VE GONE BACKWARDS ‘3 STEPS’? Well let me tell you a story how this happened to me on Monday when I fell over 3 times.
As you might know I’m currently training for a triathlon and on the weekend was day 1 of trialling my new ‘cleats’- yeah you heard right ‘cleeeeeeats’.
(Cycling shoes you click into your pedals.) You feel like you’re skiing with the difference that when you stop to put your foot down you need to unclip your shoe.
With my background being track & field and gymnastics my body didn’t like the idea at all of having my feet attached to something…
I started riding, knowing that I needed to pull my feet out of the pedals but my subconscious didn’t quite realise that when you stopped you need to make sure you’re taking the right foot out to step down.
So when I stopped first time I went flying nice and slowly- slaaaam!
I picked myself up and continued riding.
10min later I came to a stop at the roundabout and I told myself to take a foot out of the pedal, so I did!
Unfortunately it was the wrong foot. I seem to be stepping down with my left, not my fight.
So here we go again- slaaaaaam bang down on the street/ footpath. Don’t worry nothing bad happened. 👉 o why am I telling you this??
We ALL have times of weakness.
Times where we feel weaker than before, we get frustrated that we can’t do something because in our minds we thought we could.
And we need to pick ourselves up. Again. Again and again!
Me falling over twice yesterday brought up a lot of feelings of weakness in me and took me back to when I snapped my achilles and couldn’t walk.
That fear of hurting myself again made me afraid of riding in cleats and even more afraid after falling twice.
But it was the change in mindset!
In that moment, I told myself that I could do it. To be confident in myself and my abilities. To just pick myself back up after falling down.
And so I did.
You can only get stronger when you feel weak. Remember that!
Today I want to encourage you to never give up! To always get back up and keep trying!
TOP 5 REASONS WHY YOU’RE NOT GETTING RESULTS (YET)
You've been working really hard and right now you're feeling frustrated that you're not seeing the results you were hoping to see at this point.
Sometimes you might find there are simple things you can change and all of the sudden shifts happen but let me tell you that often self-sabotage is the prime reason you’re stuck and frustrated.
Yes I know it’s hard to here but you might be self-sabotaging your results by justifying certain behaviours or avoiding the uncomfortable bits that need to be addresses and changed.
So what are the top 5 reasons you’re not getting results? ‘Simplistics’ first!
👉Training/ Sleep/ Stress
I know you deep down know this BUT it’s often overlooked and forgotten about. So please answer the following 3 questions:
Are you training enough? (Are you putting enough effort into your training?)
Are you sleeping enough (7-8h) and how is your quality of sleep?
How stressed are you and if you are stressed how are you managing it? 👉 Are you eating enough and what’s your relationship with food like?
One of THE most common reasons women are not seeing results is because of their mindset “train more, eat less”. Although this works temporarily, it never works in the long run.
You MUST dedicate time towards educating yourself about nutrition, address emotional eating, change your mindset if necessary and work on creating a positive relationship with food.
This takes time but it’s worth the effort. 👉 Alcohol
We just spoke about not eating enough, right?
Although it’s important that you eat enough nutritious food, make sure that you’re not on the other end of the spectrum and that is consuming a large amount of empty calories through alcohol.
Two things: it won’t help your body recover or change shape (highly inflammatory) and it easily tips your calories over if you’re drinking a lot frequently. 👉 Self- sabotage
Self- sabotage most of the time happens subconsciously. It pretty much means that certain habits, behaviours and thought patterns are running on autopilot (continue reading... link in Bio) 👉
Summer is coming up so it’s perfect time to chat about abs, don’t you think?!
Whether you’re aiming to lose some tummy fat or are working hard towards seeing some core definition these are the 3 most common mistakes made on the journey to get there:
1.) You’re thickening your abs as opposed to working the muscles that “suck” your tummy in.
You’re primarily focussing on doing abdominal exercises such as sit-ups and crunches just to name a few.
These exercises working your outer layer (six pack muscles) but take away on the muscles that are actually important: your deep core muscles “TVA”. This is the muscle that actually helps the abdomen to appear flatter. On top of that working your TVA is way more functional e.g. it helps to protect your spine!
Thickening your abs whilst having a bit of tummy fat won’t get you anywhere.
2.) You’re doing way too much core work because you think it will help you lose fat.
When you’re wanting to lose belly fat or have core definition you MUST aim for overall fat loss.
Yes core exercises will help you but they won’t help to lose fat specifically on your tummy.
3.) A lot of the core exercises you do don’t engage your TVA.
This is why I love gymnastics core exercises, they help you teach how to engage and work your deep core muscles (as well as your abs). Shoot me a message if you’re feeling stuck.
THE MAGIC NUTRITION FORMULA —
… it doesn’t exist! Disappointed?
What I do have for you though, are a few tips that will help you make progress! Like real progress!
Let’s start with the stuff you kind of already know, but it’s super important that you actually go through life on a daily basis applying these things.
Your nutrition choices
You are smart! You know what is going to help you get closer to achieving your goal and what isn’t. So making too many choices that stop you getting closer to your dream will do exactly that.
There are two reasons why you may be making too many of the ‘wrong choices’. The first one is that you haven’t taken massive action YET and you currently are lacking some discipline following through. The second one is that you’re struggling a little with emotional eating (maybe subconsciously). Your nutrition mindset
The magic formula is really to build a strong nutrition foundation that you can maintain and fall back on long-term. What that foundation looks like is different from one to the other but there are basic principles that work for everyone.
Once you’ve built a strong foundation you will drift away form an all or nothing approach. When you had a muffin and some pancakes and you really enjoyed them your day won’t be ruined, your week won’t be wasted, instead you’ll just automatically get back on track!
Now here’s what will actually make a big difference:
Overcoming any emotional eating
Overcoming beliefs that don’t serve you such as “I can only lose weight if I eat less”
Getting advice from someone who knows their s*** and who can help you build a strong foundation
Embracing a nourishment- mindset. Food is not punishment or a tool to confirm a lack of self worth
Here are a few main principles that you can start implementing today:
Eat regular meals every day that will give you enough calories and ensure your calorie deficit is no greater than 10% if you’re aiming for fat loss (2-4 meals per day)
Eat a minimum of 1.6 X your bodyweight in grams of protein per day
Structure your carbs around your training and dinner meals unless you’re super lean
Eat plenty of veggies and foods rich in fibers
If you’ve been wanting to be able to do a chin up for a while, check out these badass accessory exercises to complement your chin up training.
The accessory work will help you to really work the muscles you need: your lats, back and core.
Most importantly choose exercises where you can feel the right muscles working. If your lats are not switching on - they ain’t workin’... So here are some (fairly gymnastics based) exercises that I’ve had lots of success with in the past and they really help you engage your lats.
Make sure that any chin up specific work you’re doing doesn’t leave you internally rotated (shoulders coming forward). Learn it properly from the start- shoulders back and down.
Try the ring exercise which works on external rotation and engaging your lats.
DO YOU KNOW ABOUT THAT ONE SECRET TO GET THERE FASTER?
There’s something all athletes and high performers do that makes them way more successful. They practice this technique consciously because they know how powerful it is and what a difference it can make.
So what’s their secret?
And YOU might already be doing it too. Most likely you’d be visualizing certain parts of your future subconsciously.
Let’s just say you’re dying to go on a holiday and you’re imagining lying on the beach, sipping on a cocktail and relaxing. How magical!
Scientists have shown that the same brain regions are being activated in both mental rehearsal and performance specific activities. Visualizing an activity is one part, adding emotions (or how you feel) makes the practice even more powerful.
Now how does this help YOU?
Believe it or not you can get to your goals a lot faster using this method high performers and athletes are mastering.
Visualizing what you want over and over again strengthens your focus and belief that you will get what you’re mentally rehearsing.
I’m sure by now you have thought of a couple of visualizations you frequently rehearse, even if they have been subconscious.
You might find it much easier to focus on things that seem very achievable.
Mental rehearsal will make the biggest difference for you in areas where you feel stuck or are unsure whether you can get there.
What do you want?
In what area do you feel stuck right now? You might have been mentally rehearsing failure as opposed to success?! Start to visualize what you want, what it looks like specifically and how it feels.
Do this frequently, watch how focused you’ll become and what new opportunities will show up for you.
DM me with your experience!
SPRING is here! So exciting, isn’t it?
I know we’ve spoken about how quick fixes don’t work or at least they’ll only give you a short-term transformation.
What I mean by that is - that if you do a program or a challenge that’s not going to fit in with your lifestyle for more than 12 weeks you most likely will come back to the starting point down the track.
The second thing is that most of the time bad habits, unhealthy behaviours and mindset are not addressed in those programs.
This is why you struggle though... STILL!
Let’s take a different approach this time.
How about creating a foundation that you can build on.
One where you can enjoy food you love, don’t have to feel guilty about eating chocolate, don’t have to worry about bad habits, enjoy your exercise program and more ?
DM me if this sounds like you! Can’t wait to chat.
ANOTHER 12-WK CHALLENGE? NO!
Spring has hit and I’m ready, are you?
The cold and winter-y days are over and it’s warming up. Summer is just around the corner, or really- 12 weeks away.
For some people, (maybe YOU) alarm bells go off with an automated list of goals to achieve in the next 12 weeks.
Because in this time frame you must be bikini ready, right?
Now I’m curious to know what happened last time you got ready for summer? Did you go really hard for 12 weeks and then once Christmas season hit you kind of stopped and went back to your old habits?
AHA! See- this is where it gets interesting.
It’s kind of really hard to change habits that make us feel comfortable but also that stop us from progressing and succeeding.
Yes, habits can be transformed in 12 weeks but if the change you embraced was too quick and drastic and didn’t suit your lifestyle, the chances are high you fell back into your old habits eventually. Am I right?
That kind of sucks, doesn’t it?
I get it- of course you want to look great for summer and those goals become a priority once we approach the bikini season.
The thing is though that if you never work on your mindset and build a strong foundation around your health and fitness then you are going to keep coming back to the starting point.
What are you going to do different this time?
If you truly want a long-term transformation, say no to a 12-wk challenge this spring and say ‘yes’ to making changes that magically impact your life for good.
I’m talking about taking baby steps with your nutrition, exercise and mindset so you have a strong foundation and you don’t have to go back to the starting point.
TODAY is the first day of ‘Steptember’, so all of September we’re committed to doing 10.000 steps every day to help raise money for kids with cerebral palsy.
Now what about you??
10.000 steps is classified basic activity levels every day.
Do you get to 10.000 steps daily?
Try and get your basics right before worrying about all the details like whether a sumo deadlift is better than conventional or whether to sprinkle chia on your yoghurt... Are you up for the challenge to do 10.000 steps every day for September?