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Lulu Lifts Transformation Coach

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25.01.2022 So I started RUNNING! Yep you’ve heard me right and if you know me you’ll probably giggle because I don’t run and never have! I’ve always been one of those people that just didn’t understand why people do it. Running is something I’ve always feared. To put it simply - I’ve always been ‘bigger’ so all throughout school the thought of having to run would frighten/upset me heaps and make me really anxious (maybe it was thanks to my primary school where we’d have to do cross co...untry and the next race wouldn’t start until the last person had crossed the line - aka the whole school waiting for me to finish) the HORROR!!!!! So, this anxiety has followed me into my adult life where I still get that weird sick nervous feeling in my stomach if I have to run. Therefore, I decided enough was enough and I’m going to make running my bitch!!! I have downloaded the couch to 5k app where it has set me a goal of running 3x a week with the goal to run 5kms. Yesterday I finished my first run (a mixture of walking and running intervals) and it was tough! But I am damn proud of myself. Watch this space as I conquer this silly fear!! This year I will run 5kms! (The app reckons Feb but anytime this year will be fine)

23.01.2022 I am now officially qualified as an accredited !!! So excited to have finished this course and how it is going to equip me to be able to help my clients further! There is SO much to learn about nutrition, health and training that I am going to endeavour to ALWAYS be learning more!

23.01.2022 The only way you can fail is if you fall down and stop getting up. I loved a quote I read once and it went along the lines of something like you CAN’T fuck this up! We tend to beat ourselves up so much when we slip up which leads to all those feelings of self doubt to creep in. EVERYONE fucks up. I still do, all the time! I’ll over eat, I’ll gain weight I didn’t plan to, I’ll miss a workout. But the difference is, I get up and I try again. ... Just keep swimming, just keep swimming... #throwbackthursday See more

20.01.2022 These two pictures signify the bloody growth not only physically but mentally 2019-2020 was the peak of my depression. Louise, this one is for you. Thank you for always being in my corner and pushing me in every aspect of my life to change for the better. Thank you for listening to me complain during sets, thank you for checking in with me when the going gets tough. Thank you for introducing me to lifting. But thank you the most for supporting me always, unconditionally, ...I may have found a trainer but I’ve gained so much more. - Sophie Sophie, I am SO proud of the changes you have made to look after yourself. Many people use busy as an excuse and as cliche as it is if Sophie can make it work, anyone can. Sophie is a very busy working mum of two children and has endless responsibilities- but she committed to making changes to her diet to help stop binge eating, smashed out heavy lifts at the gym when she could and worked on herself both mentally and physically. Sophie, every day I am impressed by your strength and resilience and I admire how hard you work for your family and yourself. You have made massive changes and can’t wait for the many more to come. Love you girl!! See more

20.01.2022 If you celebrate your differentness, the world will too. It believes exactly what you tell it - through the words you use to describe yourself, the actions you take to care for yourself, and the choices you make to express yourself.

19.01.2022 IT IS MONDAY! How many times have you said diet starts Monday?? Because I know I have about a million timesand I am here to remind you it is MONDAY and it is time to start somewhere TODAY! Here are some things you can START with: (Remember consistency is key not all or nothing!) 1. Track your steps! Set a goal that is slightly higher than your current average. Doing 4? Set a goal of 6000. Doing 6? Go for 8! 2. Get accountable for your nutrition! Download MyFitnessP...al, write it in a diary, add some protein with every meal, get your veggies in! 3. Get more sleep! This is so under-rated and is extremely important for our health. 4. Focus on small goals did you get that extra gym session in? Did you eat takeaway less? Did you binge less? It is not always about that number on the scale! 5. Be consistent! Push these new lifestyle habits over the weekend and into next week so you’re not re-starting every Monday! You’ve got this! As always please send me a DM if you would like to find out more about online coaching! See more

17.01.2022 10 Random Facts about me 1. I hate seafood that much that my dad paid me $100 to eat a prawn when I was younger. (Yes I did it, it took ages and there is a video somewhere) 2. I am oldest of 5 kids I have two brothers and two sisters and they all go to my gym. But no, none of them listen to me.... 3. I am also a primary school teacher and have been for around 8ish years. I still do one day a week (and sometimes casual days!) 4. I met my fiance off Tinder we finally met after matching on/off for over a year. 5. My Grandma is Chinese and lives in England. 6. I LOVE being a personal trainer and am thankful to have found a new passion. 7. I love leopard print (I bet you didn’t realise that) and I worry what I will do when it goes out of fashion again 8. I am still embarrassed from a time I had a PT at Fernwood and she was making me do leg raises on a bench she was bent down near my ankles to check depth and I farted. (I pretended I didn’t notice) 9. My dream holiday (or maybe honeymoon) is to go to the Greek Islands 10. Idealistically, I would love to change lives by helping people become healthier, fitter and confident! I believe fitness saved my life and I will endeavour to do the same for others. See more

15.01.2022 So, when it comes to fitness and smashing your fitness goals, what REALLY matters in a world where we are bombarded by quick fixes? To put it simply: 1. Energy Balance calories in/calories out 2. Macronutrients (protein, carbohydrates, fats) 3. Micronutrients (vitamins, minerals, electrolytes)... 4. Nutrient Timing/Meal Frequency 5. Supplements (Creatine, caffeine, essential amino acids) Utilise this evidence based model from @helms3dmj to check that you are focusing on what really is important at the bottom of the pyramid! See more

15.01.2022 My advice to beginner lifters. 1. Every single person was a beginner at some stage even the Pros!! 2. Don’t compare how much you are lifting to others it doesn’t matter.... 3. Focus on form > lifting heavy weights! 4. Find a balance! You can still make progress lifting 2/3 times a week rather than going 100% and burning out! 5. Don’t be scared of getting strong and building muscle. 6. Get some advice even an intro pack with a PT just to show you the basics! 7. ENJOY! (Video of my first 1RM of 65kgs vs my first powerlifting comp!) See more

14.01.2022 What is your WHY? There are so many reasons why people exercise that go way beyond the common one of wanting to lose weight. I initially trained for weight loss but then I fell in love with it and I train because I love it, I love getting stronger and seeing my body change, I love that it takes daily commitment and it challenges you, I love the community in the gym of people who want to improve themselves and I love it for my mental health! It is my escape! ... WHY do you do it?? See more

14.01.2022 Time for a diet break!! Im in a calorie deficit and have been since the gyms re-opened - about 5/6kgs down however I’m feeling tired, hungry, sore, sleepy and struggling to push through workouts...... so it’s time to implement a diet break! So, what is a diet break? ... A diet break is when you put your calories back up to maintenance calories for 1-2 weeks to give you a break - physically and mentally! Physically, our bodies are clever and will go through metabolic adaption when dieting for long periods of time - simply put - it can start to resist losing fat. Mentally - who doesn’t get sick of dieting and lose focus? After each diet break (which I recommend every 6-8 weeks) I always feel refreshed, recharged and ready to give 100% commitment to my goals. So I am damn excited to make the most of all the extra carbs, to eat a few burgers and smash some better gym sessions with the extra fuel!! See more

14.01.2022 I thought this was a fabulous reminder!! A year or so ago I had to unfollow a large amount of people because I noticed (subconsciously almost) that I was comparing myself to them. Those negative thoughts crept in.... ‘I have loose skin I’ll never look like that’ ‘oh I need a boob job’ ‘why can they lift so much’...... Remember to ask yourself these things about people you follow and keep your reality in check!!

12.01.2022 ‘ .’ .. Many people ask me how I started. No secret, I was mentally and physically in a bad space and I knew I had to start somewhere. So I set small goals - both to improve my headspace and my physical health. Small goals were manageable otherwise I felt too o overwhelmed to even want to bother starting. ... Feeling overwhelmed? Online coaching spots available, please get in touch to organise a consult: www.lululiftscoaching.com.au [email protected] Full disclosure: Right photo from when I competed, I’m a little thicker now See more

12.01.2022 My passion for being a fitness coach and motivating and inspiring others stems from doing the journey myself! I have worked hard over years to transform my own life, attitude and confidence to become the woman I am who now dedicates my career to educating women to ditch the quick fixes and become healthier, confident and strong! I am searching for women to join my team who are ready to:... - Become stronger in their daily life - Build confidence - Learn how they can eat food they enjoy and still reach goals - Have more energy - Build muscle - Have accountability and guidance Please send me a message and tell me why you would like to work with me, and I can explain how online coaching can help you! See more

11.01.2022 NEAT (Non exercise activity thermogenesis) refers to the calories that you burn from doing activities other than exercise. (cleaning, taking the stairs, parking further away, pacing, playing with your kids/dog, fidgeting) Why is it important? Because a decent amount of the calories you burn every day will come from these activities. A lot of people put a large amount of effort into their training session but forget about their NEAT. Especially when we diet and our cal...orie deficit becomes larger our bodies will naturally start to move less! Doing exercise or joining the gym is wonderful however adopting a more active lifestyle everyday has the potential to burn more calories than your gym workout. Therefore, it is important to be conscious of your NEAT as well as your exercise sessions. It will not only help you burn more calories but contributes to changes in your attitude and importantly those everyday lifestyle changes I always talk about! We are becoming sedentary with office jobs and new technology making us move less so we need to focus on our NEAT! (Wow with gyms being closed I’ve noticed more than ever how easy it is to hardly move if you don’t focus on it!) SO! What effort are YOU making to increase your NEAT? IF you’re not what do you plan to do? See more

11.01.2022 When I am busy I love being organised and ordering meals from a meal prep company like youfoodz or my muscle chef! You can easily scan them into MyFitnessPal and it already outlines the calories and macronutrients. PERFECT! ... So, lately I’ve always ordered youfoodz but my inbox was inundated with people telling me to try muscle chef!! I have bought a few of the muscle chef meals now and am trialing them this week! What team are you on and why?! See more

11.01.2022 THIS is my WHY! Because now I eat in a balance and have learned about food. Instead of eating restricted all day and then binging on chocolate blocks and packets of chips and guiltily hiding the evidence. Because now I have entered bodybuilding competitions and lifted over 100kg in powerlifting. Instead of finding it hard to get up off chairs and getting anxious about whether chairs would hold my weight. ... Because now I can shop any place I want to and I can choose things I like. Instead of only buying at plus size stores and only getting what would cover my body. Because now I train everyday because I want to and I’ve kept the weight off for years. Instead of crying myself to sleep from being a failure because I’d tried so many fad diets and put the weight back on I was convinced I’d never be ‘normal’. Because now I love my life, I am positive and always seeking new opportunities. Instead of slipping into a dark place losing motivation to even want to even get out of bed. Because I hope that my journey proves to you that it IS possible to change your life. Because I believe fitness saved my life. I hope that I can save lives too.

10.01.2022 It can be pretty scary going to the gym for the first time! I know I was petrified at first and I hid away on the treadmill - AND it took me weeks/months to work up the courage to ask for a PT! But now I realise the gym environment is one of the most supportive communities out there! Here are a few tips of how to overcome your nerves when you start! ... 1. Go to the gym with a plan! Whether it be a distance on the treadmill, a set time, workout plan with specific weights 2. Listen to your favourite music! You’ll soon forget who is around you. 3. Find a friend to train with (start with classes or cardio!) 4. Pretend to be confident and you soon will be 5. Go when it isn’t busy - (avoid early morning and 5pm) 6. Best thing I ever did - hire a personal trainer or a coach! Do you have any other tips for someone new starting out? See more

10.01.2022 Don’t let the weekend become your ‘weak end’ Sorry I couldn’t resist haha! Ok but seriously guys, so many people are so organised and planned out Monday to Friday and then lose control over the weekend and undo progress!... It is just important to be organised and plan out the weekend as much as you do during the week! My top tips for planning out your weekend: 1. Go to the gym first thing in the morning and get it done early! (I ALWAYS train first thing otherwise I have no motivation in the afternoon). It also puts you in a good mind frame by exercising. 2. Plan social activities with your friends/family/partner. There is so much more to do on the weekend than basing it all around food! (A mistake I once made) Plan a nice walk, go hiking, see a waterfall, go bike riding, bowling, pack a picnic 3. Plan out some meals that you will look forward to maybe some you don’t have time to make during the week. My favourite for a Saturday night is homemade pizza night! 4. You don’t have to deprive yourself of going to a restaurant and enjoying a meal out however you need to make it fit your macronutrient goals either by finding the nutritional values or guesstimating. What do you do that helps you stay on track on the weekend? Have a FABULOUS weekend and stay ACTIVE! See more

10.01.2022 You know what the only difference between these photos is? My mindset!! (Besides lighting and a tan HAHA) So many of us struggle with our body image and self image (and I still do at times!) it has taken me YEARS to improve and to be proud of what I see in the mirror! (I will never be ashamed of selfies because I’ve worked damn hard to be this confident) Our self worth is not dependent on: - The number of followers on Instagram ... - The number on the scales - How much $$ you make - Whether you drive a BMW or Mercedes - What size you are - How big your house is - How you look in a bikini - The size of your ass or the strength of your abs - You get the point!! You know what? I know of people who have MANY of these things and they are miserable! Those Instagram models who seem ‘perfect’ never are. Those people you aspire to ‘look’ like are probably just as insecure as you. If you’ve ever watched ‘minimalism’ it talks about how we are always programmed to ALWAYS want more - a better house, a better car, a better body. Will we ever be happy with what we’ve got? The secret? Your mindset. Love yourself first and appreciate what you’ve got.... That’s a mental health goal of mine What do you think? What do we value too much/what do we not value enough? See more

09.01.2022 I am finally HAPPY! - I have a positive mindset (most of the time) - I LOVE my job and being able to help people - I’m obsessed with selfies and am confident (loose skin and all!)... - I love exercise and the gym is my second home! However I am GRATEFUL for my struggle. For the years of pain I spent hating myself and hating life, for the 15+ years I’ve spent trying to diet and the hundreds and thousands of times I failed. Because I FINALLY did it after not believing I ever would. Because I feel like I have a superpower now to help others who felt hopeless like I did. Because I fought fucking hard to get fit and I still work on it every day...and will have to for the rest of my life. I’m different. I haven’t been fit my whole life. I fight for my fitness every day. I’m thankful - to be able to have an online business to help women around the world who felt like I did. If you’re ready to put in the effort required and prepared to learn and implement lifestyle changes (no quick fixes) then shoot me a DM and find out more about my online program. www.lululiftscoaching.com.au [email protected] See more

09.01.2022 SLEEP is so underrated and so important for fat loss and overall health! Yet, sleep is often put low on our priority list as our busy lives take over. Getting enough sleep is vital for our health and just as important as our nutrition and exercise. Sleep is important because:... - It improves our mood and mental health - Helps us think clearly - Improves reaction time/brain power - Aids in muscle growth - Helps fat loss - It helps us recover from the gym - Improves performance - Gives us more energy - Helps us control our appetite I LOVE sleep especially when I am dieting! I get so excited for sleep-ins and getting over 8 hours on weekends. I find that as soon as I am sleep deprived, I get grumpy, my brain gets foggy and I have to have a nap otherwise I can’t achieve anything! How many hours of SLEEP do you manage? Is it a priority for you? See more

08.01.2022 Can you still have alcohol while dieting? YES!....... But it isn’t optimal as you do have to substitute carbs/fat for alcohol as alcohol is a technically a macronutrient! (So, enjoy those special occasions but try not to make it regular!)... If you are a flexible dieter, it is important to know that it is not quite as easy as just scanning a label because alcohol macros are not listed. (Have you ever scanned a drink and it comes up with 0 protein/fat and 15g carbs but it is a few hundred calories? Yep, those extra calories are from the alcohol as we don’t set macro goals for alcohol!...) So you have a few options: 1. Track alcohol as carbs take the total number of calories of the drink and divide by 4 because there are 4 calories in 1 gram of carbohydrates. 2. Track alcohol as fats take the total number of calories of the drink and divide it by 9 as fat has 9 calories per gram. 3. Track alcohol as a combination of carbohydrates and fats If you use MyFitnessPal, you can use the ‘quick add’ option to enter this! Just keep in mind, when we drink it is not often the alcohol which throws us off our diet it is the decreased willpower we have when it comes to food and the hangover that follows! So, if you can have a few drinks and still hit your macro goals GREAT! If not, maybe leave drinking while you hustle towards your goals! (Full disclosure this is Aaron’s beer I hate beer!) See more

06.01.2022 New week, new GOALS! Time to unleash that inner BOSS and drop the excuses this week! If you’re looking for excuses, you’ll find one.... If you’re looking for an opportunity, you’ll always find one. Find solutions to the problems that are holding you back Commit to putting in 100% effort Be determined to always keep trying Remember it won’t be smooth sailing But, CONSISTENCY > PERFECTION I’m opening limited spaces on my online team for people who are ready to commit to making long term lifestyle changes. Please msg me to organise a compliment consult to see if this opportunity is right for you: www.lululiftscoaching.com.au [email protected] See more

06.01.2022 People often get overwhelmed trying to go 110% straight away into a new ‘diet’ and huge New Years resolutions! (Which don’t often last long) Often I recommend starting with small changes as they add up to big results! Here are some simple steps to kickstart your fitness for 2021:... 1. Set a step goal increasing that NEAT can have a big impact on fitness. I generally don’t set cardio sessions for may clients however they do have step goals especially the office workers who can finish the day on 1-2k steps! 2. Protein is the most important macronutrient for losing weight and building muscle- however it is the one that everyone struggles to hit! If flexible dieting is new to you just start tracking your protein! Use a free macro calculator online! (James Smith or Fit pharmacist have good ones!) 3. SLEEP!! Sleep is so damn important and yet most of us neglect it! I always aim for 8 hours the general recommendation is 6-9 hours a night. 4. I highly recommend weight training in your routine 3 sessions a week is a good balance. 5. Be consistent! Results take time. Put the work in and be patient! See more

05.01.2022 Stop with the mindset of ‘good’ and ‘bad foods’! This can lead to such bad relationships with food that cause a lot of binge eating. Some food is ‘more nutritious’ and some food is damn delicious! ... Just because some food isn’t ‘optimal’ doesn’t make it BAD for you. Live in a BALANCE! One type of particular food doesn’t lead to weight gain. Too much of anything that causes you to eat in a surplus can lead to weight gain. (Yes you can include pizza, cookies, pasta - whatever - in your diet and still be in a calorie surplus to lose weight) Enjoy your food and it will be MUCH easier to get to your goals! DM me for online coaching information or: www.lululiftscoaching.com.au [email protected] See more

04.01.2022 I (nervously) started this Instagram years ago in the hope of sharing what I accomplished will inspire someone out there to not give up. I hope that I prove that big goals are achievable. I hope that I show that you CAN keep it off.... I hope that I demonstrate that with YOU can do it. I hope I help you see that you don’t need quick fixes, shakes, meal replacements or detoxes. I hope I show you that with good old-fashioned exercise and eating in a balance can help you live healthier. I hope that I have inspire people. I hope someone finds this account and thinks ‘because of you, I didn’t give up or I kept trying! See more

03.01.2022 Ok guys we have already established that the scale fluctuates a lot day to day for many many reasons! (hormones, diet, salt, period, sleep, training, water etc) Yet, we all still get annoyed by those numbers on the scale and let it dictate our mood and motivation!! An important thing to remember is that weight loss and fat loss are related but they are not the same thing!... Focus on that fact and put the power of the scale back in your hands. Scales are only one form of measurement remember to take photos, measurements, see how you feel in your clothes. Some people do take daily weigh-ins and work out the average but this works only if you see it for what is is data. Fluctuations are totally normal and are not an accurate reflection of your fat loss progress so don’t let the daily/weekly fluctuates dictate how you feel! See more

03.01.2022 How to make fitness a HABIT! I see far too many people trying to take shortcuts and lose as much weight as they can quickly. The problem is with this, is that many put the weight back on quickly as those changes aren’t sustainable long term! It is important to make lifestyle changes and NOT quick fixes!! Tips to make healthy lifestyle changes:... 1. Eat enough calories otherwise it leads to binging, exhaustion, brain fog, moodiness ETC! 2. Eat food that you ACTUALLY enjoy it will help you stick to the plan! 3. Be organised fail to plan and you plan to fail. Meal prep in large quantities and have your food planned out so when you are hungry you know what you are going to eat. Book in your exercise like it is a meeting with yourself. 4. Find a type of exercise you enjoy! (Weights, swimming, walking, pole dancing) 5. Focus on YOUR progress don’t compare to what you see on social media. We are all different and on our OWN journey! 6. Fit ‘less nutritious/fun’ food into your diet! Find balance (80/20 rule) If you crave something make it fit into your diet so you don’t binge when you do have it. 7. Doing something is better than nothing! Only have 20 mins? Going for a walk or smashing out a quick circuit is better than sitting on your couch wishing you had an hour to train! 8. Get enough sleep (this is so important!) and ENJOY the process. Fitness should improve your mood/attitude/LIFE! I hope these tips help you stay on track! Happy Monday fitfam, you’ve got this!! See more

03.01.2022 When the market is so saturated with personal trainers and fitness coaches (both online and face to face) - how do you choose the right coach for YOU?! I believe it is really important to find someone that is going to help support, motivate and educate you to reach your goals. A few of my tips when looking around: 1. QUALIFICATIONS Where did they get their certificate? (There are a lot of dodgy online courses out there some which don’t even require you to be in a g...ym!) I 100% recommend @hpc if you are looking (you practice/train in a gym almost every day!) 2. NUTRITION Have they studied further in nutrition? If not, they are not qualified to give anything more than suggestions. Look for an accredited ISSN sports nutritionist or a degree in nutrition/dietetics so you are getting evidence-based advice! 3. PERSONALITY Organise a phone call/meeting with someone you are interested in. See if you VIBE! It is a very personal service. 4. EXPERIENCE How long have they coached for? Have they trained people in a gym before? 5. SPECIALTIES Pick someone who specialises in what you are interested in and someone that aligns with what you want. Some coaches do flexible dieting, some meal plans, some do accountability phone calls some only do emails, don’t pick a bodybuilding coach if you want to do powerlifting. 6. RESULTS/REFERALS Look at tagged photos and for testimonials don’t be afraid to send a DM to clients in their tagged stories/posts and ask about them! 7. FEEDBACK Let your coach know if you need more from them! We should always be reflecting and improving our practice! (Every check-in I have a section where I ask how I can be a better coach for each client!) If you also find that you aren’t ‘clicking’ with your coach or feel that they are not right for you, don’t be afraid to move on and find someone else! (It is like they say if you are in a shitty relationship why stay just because of the time that has passed?!) I hope these tips help YOU! I know there are many of us out there and I think it is important to find a coach that aligns with you! See more

02.01.2022 Your plan vs reality You are going to be hit with many challenges and bumps along the road. You’ll question your goals. ... Wonder if you’re capable. You will want to give up. But don’t give up. Try again, and again, and again. You’ve got this!! See more

02.01.2022 The beautiful thing about life is that you can change anything about yourself. You can recreate, rewrite and redesign your whole life. Nothing is permanent, you’re not stuck. You have choices. You can think new thoughts. You can learn something new. You can create new habits. ... It is NEVER too late. This is a concept I think I am learning more as I get older. To not be scared of starting new business ventures, changing careers, chasing my goals and reminding myself that life truly is too short not to do what makes you happy. Don’t be afraid to take CHARGE of your life. Don’t settle for less. Know what you deserve. See more

01.01.2022 So, it is Christmas this week! A few people get nervous this week and conflicted about wanting to enjoy Christmas but nervous about not wanting to derail their progress! My tips for this week: ... - ENJOY IT!! Enjoy Christmas Day with your loved ones, don’t stress about tracking. One day isn’t going to make you gain fat just like one workout won’t make you fit! - Keep active - still plan your training sessions. It will help you feel better physically but also mentally that you’ve still trained! - If you have a busy week planned - loosely track and prioritise protein. I plan on sticking to the above - I will still train tomorrow on my birthday morning because I’m feeling a bit sluggish from the weekend and training will make me feel good! (How do people do this every weekend.....) Hope those tips help you x See more

01.01.2022 Throwback Thursday!