ALWellness Coaching | Sport & fitness instruction

ALWellness Coaching

Phone: +61 449 022 425

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24.01.2022 You’ve changed so much, you’re not the same person you used to be We’ve all heard this one before either from someone else or you’ve said it to someone. I know I have.... It’s such an overused statement. But honestly have I really changed though? Or is it that I’ve just grown up and stopped being who other people want me to be. I’ve discovered my true self and stepped into myself. Stop attaching yourself to the literal in life. Because once you make the decision to attach yourself to something you have to prove and defend. For example instead of saying ‘I am a coach’, instead say ‘I work as a coach.’ You don’t need to prove your self-worth to anyone but yourself. Love yourself for you and not who others want you to be. Need help stepping into your true self in a safe space? Let’s have a chat! Send me a DM!

22.01.2022 Do you do this when you squat?

21.01.2022 Ever wonder why so many people have these goals, but never actually reach them? Well, there are many reasons as to why people fail to achieve their goals 1. Your goal isn’t specific enough, you have a vague idea of what you want but it isn’t clear... 2. Already have the intention that you’re going to fail 3. Lack of commitment 4. Lack of motivation Basically you want to start as you mean to end. Shift your focus and put your heart into it. Go all in. Intention is nothing without action, but action is nothing without intention. Progress happens when your intentions and actions become the same thing. (Throwback to a year ago when we were allowed out haha)

21.01.2022 Just wanted to jump on here and make a quick post sharing a bit about myself and what led me to coaching. Going back to the past I wasn’t very confident with the way I looked and felt about myself. I would be told by others you’re too skinny or your thighs are too fat. I would always take these comments personally, which made me a really insecure and shy person. When I first signed up for the gym, all I would do was cardio. My goal at the time was to lose the fat on my ...thighs then I would start weight training to tone up. This obviously sounds so stupid now that I say it out loud. As I was studying my Exercise and Sports Science degree I found myself enjoying the strength coaching side of things. 2018 was the year when I decided to get a job at a gym as a Personal Trainer. I’d hear comments like But you don’t look like a body builder or You can’t even lift, you’re too skinny. Fast forward to now I have found love for strength training that I enjoy physically and mentally. I have changed my attitude towards myself. No matter how much you try and change the external aspects of self it will never feel like enough until you start doing the inner work. We are responsible for the choices we make in life. I’ve made the choice to stay within my power.

18.01.2022 Hope everyone’s having an amazing week! Just a reminder to be kind to yourselves back at the gym and to prioritise your recovery!

16.01.2022 I often get asked ‘what is the best exercise?’ Or ‘ what do you think of this exercise?’ To answer your question there is no one best exercise. So you’re probably wondering how exactly do you program for your clients? ... Good question. It honestly just depends on what the client brings to the table - eg. Whether they have a sporting background, taking into consideration their structural anomalies and any injuries There is no one size fits all approach. Start with the basics and build a good strong foundation. Try a range of exercises, if one isn’t working out check on your form or try something else. Hope this helps

14.01.2022 For the longest time I used to think that being positive meant everything always had to be sunshine and rainbows. At least that’s the way I was taught for a while. We are going to have shit days every now and then. Don’t be afraid to let those emotions come out. Throw those tantrums, let those tears out.... As shit as the circumstances may be, there will always be positives that will outweigh the negatives. Yes I get it, we may not of had control over what has happened. But we do have control over the choices we make beyond that. Here’s a question I have for you: Would you abandon a little child? If the answer is no, then stop abandoning yourself.

13.01.2022 What relationship do you have with exercise? Do you use exercise as a form of punishment? I’m going to reward myself with cake after my workout or I ate way too much for lunch, it’s time for me to hit the gym and burn it all of. - Is this you?... If you answered yes, you have a disempowered relationship with exercise. This is especially common with beginners - they tend to come in with the mindset of doing more and more to get faster results. Well, what if I told you that you need to slow down and do less? If you end up going into the session with the mindset of working everything off, you can end up overtraining and potentially lead to burn out. This will inhibit your recovery. So choose exercises you enjoy, slow down and stop viewing exercise as punishment. Struggling to step out of that mindset? Send me a DM, let’s chat.

13.01.2022 Ughh I have to do a workout now. Is this you? Do you just go into the session just to get work done or do you go into the session to learn more about yourself? Go into the session with intention and be mindful of your body when training. You’ll learn so much more about yourself and be able to shift your mindset away from labelling exercise as a chore.... Try different styles of training and find one that works for you. It’ll change the way you view exercise. There is no one size fits all approach. Start training with purpose and learn to appreciate the way your body moves. So let’s step away from labelling it as a chore and switch it to a lifestyle habit! Confused about where to begin? Send me a DM and we’ll work towards your next steps!

11.01.2022 Stop chasing happiness Have you ever obsessed over a goal or target? You tell yourself you’ll be happy once you achieve it. Sound familiar? We never want to reach a destined goal for what it is. For example, we rarely ever want weight loss just because we want to be skinnier. We want weight loss because we like the way it’s going to make us feel. Everything we chase in life is all because of that feeling state. I’ll be happy when I lose 5kg. But then you still fee...l like you need to lose a couple more kilos because you still don’t feel happy with yourself yet. It doesn’t matter how many kilos you lose, you’ll never be happy with it until you start being happy with yourself now. Happiness is an emotion. Emotions aren’t something you chase or an end point. It isn’t meant to be permanent. You’ll never be happy with yourself until you start being happy with who you right at this moment. You’re always going to feel a sense of something missing. Take a moment each day to be grateful for all that you do have. Because the moment you stop chasing happiness you’ll realise you already have it. You deserve it.

10.01.2022 Wow it must be so easy for you to get fit! I wish I was as motivated as you! Every time I tell someone what I do for work There’s this perception that coaches/personal trainers are always motivated to train and eat well. Not true at all. Just like you, I have days where I feel like shit and don’t feel like training at all. But I force myself to get up and train. I always feel good afterwards and never regret it. ... I get it, we have those days where you’re probably better off taking a rest day instead and that’s okay. But other times it’s just a mind game. Stop telling yourself you’ll start once you feel that hit of motivation. It’s time to just cut those excuses and start now.

10.01.2022 It’s hard being in an industry where you get judged all the time by the way you look. When I first got into the industry I had these stories in my head that I had to look and be a certain way in order to be successful and fit in. All these thoughts I had, are all stories I told myself that weren’t even true. At the end of the day, other people’s opinions and perceptions don’t even matter. It’s exhausting not living through your own values.... We all have these negative thoughts running through our mind all the time depending on our past experiences. Don’t let others’ opinions stop you from reaching your goals. Stop letting your past dictate your decisions you make in the present. Start letting Faith drive your actions.

08.01.2022 Only 2 sleeps left until gyms reopen! Reflecting back on the last 3 months - Not only have I focused on growing my business, but I’ve also focused on my personal growth. I’m not going to lie I did panic when it was announced that gyms were closing, but I chose to thrive off these tough times. Being so outcome focused and a perfectionist about certain things is definitely something that holds me back. I’ve learnt to embrace both the good and bad in life for self growth.... Take the time to check in with yourself everyday. Thank you @fmastrengthinstitute for helping me better myself and start leaning into the uncomfortable work.

08.01.2022 Ladies, don’t be afraid to train your chest. I’ve spoken to so many girls at the gym who tell me they’ve never trained chest in their lives or refuse to train chest. Two reasons I usually hear are it’ll make my breasts shrink or I don’t want a bulky/stocky chest.... Well I can assure you that won’t happen. In order for your breasts to shrink you’d have to be in a calorie deficit. In fact they’ll help perk them up ;). Females also have significantly lower testosterone levels compared to males, so it’s really difficult for us to get bulky. You really shouldn’t avoid any muscle groups, as this will only cause muscular imbalances (leading to injuries). Start with the basics like push ups and DB Bench Press. Time to get pressing ladies

08.01.2022 Self-Doubt We’ve all been there before; making up a list of excuses to get out of something you’re uncomfortable with? Our doubts are just our fears manifested in order to protect us from loss. They are not true, in fact our fears are just stories fuelled by our past. Although we can’t permanently silence these fears, we can dilute its power by questioning it.... So, the next time you doubt yourself, take this moment to ask yourself what am I afraid of?. FEAR and FAITH both have one thing in common - both requires you to believe in something that hasn’t happened yet. We are our worst critics. Find yourself constantly falling into that self-doubt? Need help stepping into your full potential and to stop selling yourself short. Send me a DM and let’s get chatting.

07.01.2022 Yes I know it sucks that Victoria had to close down again. But instead of being sad and angry throughout these 6 weeks. Let’s be proactive and use this time to thrive. Do you want to just go through this again or grow? The choice is yours.... Don’t let coronavirus hold you back from reaching your full potential. Reach out! Let’s have a chat!

03.01.2022 Are you guilty of saying you just dont have enough time? It seems to be more and more common everyday. Using this excuse always seems to get us out of things. But ask yourself this - is it really worth the sacrifice? Instead of saying I dont have enough time, say it’s just not a priority.... It’s true. If it was so so important to you, something you value - you will always be able to find time for it. I value my health and training so I will always be able to find time for it, regardless of how chaotic my life gets. Get clear on your priorities. Quit using the excuse I don’t have time. It’s just not a priority for you.

03.01.2022 Stop aiming for perfection How many times in your life have you started something and then put it aside to do it later? Telling yourself you’ll do it when you have more time to ensure it’s perfect? I know I have - pretty much defines my entire life . I would religiously call myself a perfectionist.... But guess what sis? It doesn’t exist. It’s the process that counts, not the outcome. Sometimes we’ve just got to just take action whether we like it or not. Here are a few steps you can take to break that cycle. 1. Stop comparing yourself to others - the constant cycle of comparing our achievements to others can be a deadly trap. Everyone has different ambitions and goals in life (You are the only one holding yourself back). 2. Give yourself permission to make mistakes - it’s okay to f**k up, it’s the only way we are able to get good at something and progress. So are you ready to start leaning into the uncomfortable work?

01.01.2022 Is more really better though? Are you one of those people who step into the gym and smash out exercise after exercise? You end up doing so many exercises, your form starts breaking down early. Focus on quality, not quantity.... Pick 4-5 exercises to focus on each session and SLOW it down. At the end of the day you don’t get results training, you get results recovering. Confused about where to start? Send me a DM, let’s chat!