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Carina Chirila Fitness

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25.01.2022 Jumping into the weekend like Nah jk I've never been able to do a cartwheel in my lifeee this pic is about as good as it gets What's everyone got planned this weekend?... If you're working towards a goal how will you plan your weekend to be in alignment with that? Check my next post shortly for my top tips See more

25.01.2022 What an epic 5 days with the MOST epic bunch of humans This immersion came at just the right time for me... I can be pretty stubborn and go to personal development/business events expecting a lot and not feeling like I got that massive "breakthrough" everyone talks about. ... This time the breakthroughs definitely came, it just took me a little while to process (stubborn Taurus syndrome) I got home last night feeling SO clear on what I need to focus on going into 2020, and in what ways I've been letting myself down. Operating from your highest self on a consistent basis, to be able to serve others to your highest ability isn't easy. You can't just cruise through your days, being reactive to what goes on around you and allowing yourself to be influenced any which way. It takes a lot of inner work and discipline, it takes honouring your values and staying true to them, all on a consistent basis to truly live life from your highest self. So you can best serve those around you and fulfill your sense of purpose Ok we got a little woowoo there but who can relate? With the amount of information that was processed over the last 5 days it was so nice breaking it up with the odd song and dance from legend @coachchrisbellette and being coached on my deadlift by some of the best damn trainers in Australia @authentic_strength @dylanbenjamin (SWIPE for lifts &lols) Big thanks to @mark_luxon and @nick_fmacoach for sharing so many precious jewels and making it an FMAzing time Time to get to work See more

25.01.2022 5 WEEKS OUT PREP UPDATE Current stats: Weight: 62.5kg... Height: 170cm Training day calories: 1632 140P 178C 40F Rest day calories: 1310 130P 130C 30F 5 Weight training days, conditioning on rest days Adding in a few more conditioning sessions this week to increase my deficit without dropping cals. (I enjoy cardio and would rather do more of it and be able to eat more food) Energy: all-time high Focus: Messy bun & morning face Coach: myself with some tweaking the last few weeks from @lukeleaman I can't freaking believe it's been 3 years since I've stepped foot on the @wbff_aust stage Excited is an understatement Time to dial it in! @ Gold Coast, Queensland See more

24.01.2022 Backstage edits from @dallasolsenstudios are in Which one is your fav, 1 2 or 3 ? I know they're almost exactly the same LOL seems I've found my new fav pose @toby.harrison @eliteposingbytoby ... All the others I was either blinking or looked too serious/special for my liking Next comp we'll work on matching my facial expressions to my posing Ps how amazing was this bikini, Claire and her team absolutely killed it @ Miami, Queensland See more

24.01.2022 GUYSSSS I'm super excited to share that I've joined Team Ryderwear as a sponsored athlete! I've shopped this brand for years and it's played a huge part in my fitness journey. Years ago I never understood why people bought so many gym outfits and matchy matchy sets... then I bought my first set and learned the difference it makes training in something that makes you feel SEXY. You should see my closet now #excessive #notsorryaboutit ... Feeling confident in your own skin is so important, and quality activewear makes me so much more excited to go to the gym Always a better session when I'm wearing @ryderwear Shop the latest LS Animal collection now Code at checkout- CARINA I'd love to see what you guys get so share a screenshot of your purchase and tag me See more

23.01.2022 I took these check-in pics last week at #13weeksout, now we're at #whoknowshowlongout #thankscovid I've been feeling sooo good with my prep the last few weeks! It took me quite a while this time to feel like I'm really nailing every aspect of it Being in prep since January with a moving goalpost as comps have been cancelled, rescheduled and now (since yesterday) been cancelled again for the entire year, has definitely been interesting to say the least.. lol... Mindset is a huge part of prep - it's the lens through which we view and experience everything we're doing! I work well under pressure and when the goalpost keeps moving, it certainly adds a layer of challenge to it all. I won't lie and say I wasn't prettyyy devo yesterday when the cancellation was announced- when you've been prepping all year and that fire is ignited, you want to go all the way, get on that stage and give it all you've got But I know this decision was not made lightly and @wbff_aust always have their competitor's best interests at heart, it'll only make the 2021 shows even more insane and I can't wait! The time spent prepping has certainly not been wasted. I've grown so much as I always do during each prep. This is 110% a lifestyle for me, so it doesn't mean I won't be training or tracking my food anymore. I do this year round and strive for continuous improvement. The focus is just different when there's a comp coming up or when we're in "off-season" if you like to call it that lol Prep means the focus is on reducing body fat and tightening up nutrition. It means sacrificing some social outings and being more careful on weekends "Off-season" means more focus on strength, building, getting calories up, and having the flexibility to enjoy a few drinks on the weekends, and some food you don't really know how to track once or twice a week, and not worrying about it. THE FOCUS CHANGES, THE HUSTLE REMAINS Without a goal to work towards, how can we be motivated to improve? I'm excited to shift focus towards hitting some strength goals that have gone on the back burner this year, and 2021 better watch out cuz we comin in guns blazing @ EMF Performance Centre Robina See more

22.01.2022 The biggest things holding you back from achieving results are THE REASONS YOU STRUGGLE TO IMPLEMENT THE BASICS Why is it so hard to make good food choices consistently? Why is it so hard to be consistent with going to the gym?... Why is it so hard to get to sleep on time or create a good morning and nighttime routine? Why do we keep letting excuses get in the way of what how we truly want to act and live? The answers to THESE questions are what's in your way. Start digging a little deeper than a new meal plan or the newest fad diet. The solution lies within you. How's your relationship with food? How's your relationship with yourself? What about your self worth? What do you say your priorities are, and what do your actions show- are they aligned? If not, the only one who can make a different choice is you. Too often we search for answers in our external world and don't find what we need. Look internally instead and you just might find what you're looking for Wearing @ryderwear - shop with my code CARINA to save See more

22.01.2022 Well I'm not gonna lie and say this was fun but you feel great when it's done thanks for the brutal session Scott Freeman Great one to try if you have ZERO equipment at home! 24 HOUR CHALLENGE + GIVEAWAY... Give this workout a crack and tag me in your sweaty post-workout selfie within the next 24 hours and you'll receive: My Macro Bible (guide to macro counting) and a BONUS All-in-One Meal Guide with over 20 meals ideas! These resources have ONLY ever been available to my personal clients so you don't want to miss this! 3 Easy steps to earn them: Train alongside me in the video and complete the workout Take a sweaty selfie and post it in the comments here (tag me so I get notified) I'll message you with your FREE resources! Easy peasy! Let's get to work fam

21.01.2022 A lot can change in 8 weeks, more than meets the eye looking at these photos One of my favourite things about coaching clients in a sustainable manner is that alongside awesome visual result like this, clients experience countless other non-visual benefits and those are usually the ones that matter most. @wallliz79 came to me with chronic sciatic pain since having her little bub last year and nothing she tried substantially eased the pain. ... Physios, 2x cortisone injections, Pilates, nothing helped long-term. Now it's quite common to be told that when you have an injury or pain you should stay off it and rest. This of course needs to be assessed with each individual situation and a fresh injury does absolutely require physio and rest until a certain point. But "staying off it" forever does nothing to rebuild the strength that's been lost and is not the long-term solution. If we don't reintroduce some specific strength training to that area the issues only continue or worsen. When I first sat down with Liz and did her initial assessment we worked out what weaknesses needed targeting and I created her programming based on that. Customized to her body to build up her strength in the areas that needed it most while keeping a balanced approach and not neglecting muscle groups. This is the process with every client I work with as it's the only way to achieve a specific result. Specific programming =specific results. Just 8 weeks into her training not only has she gained muscle, strength and lost body fat but most importantly her sciatic pain is COMPLETELY GONE!! Every week when I see her and ask how it's feeling I could honestly cry happy tears because I'm SO ecstatic that it's stayed away and is not bothering her at all Helping people out of pain is the most rewarding result I can help someone achieve because it improves their quality of life. Your quality of life day in and day out is everything This is only the start for Liz and I'm excited to see what another few months will bring If you're struggling with something similar feel free to reach out, I only have a couple spots available until next year

21.01.2022 THE REALITY OF HOW IT FEELS TO ACHIEVE A RESULT The ultimate goal with clients is to get you feeling DAMM GOOOOD in your body, from the inside out From strong & confident inside the gym to fit & energized in your day-to-day life... BUT feeling good doesn't just magically appear at the end when you've achieved your goal- It's a WIP If you haven't looked after your health & fitness properly before, you haven't actually experienced how good your body's MEANT to feel It's all upwards from here but the journey might not be how you expect. We generally know what to do to feel better BUT have trouble starting from a negative feeling state. So think of it this way: Doing the work is the first thing that makes you feel good bc it builds MOMENTUM If we focus on doing the work every day, we get one step closer with every little task that's accomplished. From there we need to have our head on right too, so few things: What we imagine our end result to be doesn't mean anything without the lessons learned along the way, which is why we need to celebrate all the small wins It's the question of: "If you were given your dream physique, would you know how to keep it?" #foodforthought Progress is NOT linear- this means that feeling your best, strongest & most energized is not linear either! Some days you'll feel amazing, others you'll feel like Totally normal for this to fluctuate. You will NOT see the fruits of your labour right away, but in an accumulation over time. Often our emotional state does a good job of altering how we PERCEIVE what's happening too If you feel frustrated one day, check the numbers you're lifting now compared to when you started. Then put your first progress pics next to current ones. More likely than not you'll find your brain's playing tricks I know bc mine does this all the time Have a laugh at yourself & get back to work Realistic expectations are key to sustainable results Do the work Check yoself Don't quit Get results See more

21.01.2022 How is the first work week of 2020 already over?? If time's gonna continue to slip by faster and faster as each year passes I'm really not sure how I'm going to deal I remember when I was little, my mum would always say that time passes faster each year you get older and I'd look at her dumbfounded like "What do you mean, I have time to play my video games, watch my shows, do the bit of homework I have, etc etc what are you stressing about mum?... Well sadly, now I get where she was coming from This year there's so much I want to do and there's little time to waste. Some of my goals for 2020: Win my PRO status with the WBFF. This is something I've been working at for a long time and I'm r e a d y Preferably in May so I can take a proper off season after and spend less money on competing just for a bit save for an investment property get my manual therapy license run my first workplace wellness program 10 pullups, 100kg squat, 120kg deadlift, 200kg hip thrust put out heaps of great content for you guys help at least 30 clients achieve and maintain their fitness goals for life start being early to places rather than being late when it's anything that's not work-related get my morning routine down pat so I can operate from my highest self every day and be the best possible human What are some of your goals/plans for 2020? Share some in the comments below I'd love to hear See more

20.01.2022 However GOOD you feel right now, please know that it's possible to feel better. However BAD you feel right now, please acknowledge that it's possible to feel worse. Learning to accept YOU just as you are RIGHT NOW is sooooo important! ... Because yes, things can always be better but they could also be a lot worse! Striving to be better is ONLY a positive experience IF you can also appreciate what you already have. If you're constantly chasing the next goal with no appreciation for what you've already achieved, it's the perfect formula for INFINITE UNHAPPINESS like really- think about that for a second Hands up, who's been caught in the pattern of chasing a goal, achieving it and moving right on to the next thing, barely even acknowledging the cool thing you've done? CELEBRATING WINS is so important! Be damn happy with the effort you've put in to get his far! If you don't feel you've had any wins to celebrate in a while, take a step back and ask yourself- what should I be looking for as signs or progress that are worth celebrating? It's not just the end goal that deserves a celebration, all the vital lessons lie in the small achievements along the way. And if you still don't feel you're getting closer to your goal, it may be time to check yourself and ask- am I chasing an unrealistic ideal? What will it mean for me when I achieve x? Will I enjoy the lifestyle that comes with achieving and MAINTAINING x? If that all checks out fine then great, time to buckle down and get to work. But before you do, ask yourself: What are 3 things you love about yourself just as you are right now in the present moment? Post them below! See more

20.01.2022 [PART 3] Wanna know a funny thing about me that you guys probably already know? I really struggle to write short posts I've decided to embrace that today and just make a 3 part post LOL... Truth is, I get hit with inspiration and want to lay it all out to help you guys work through the things I see you struggling with I love nothing more than helping you have breakthroughs and inspiring you to get out of your own way If you're reading this and haven't read parts 1 and 2 please go back and do so. But I urge you This is NOT a post you want to read quickly, think to yourself "oh that's nice" and keep scrolling through Insta. Grab a piece of paper and a pen! Sit with yourself and actually ask yourself these questions, and wait for an answer. Write down what comes up. Give yourself a true chance to see what you can learn about what's holding you back Change comes from a source of inspiration followed by TAKING ACTION and trying something different. Too many people look for breakthroughs and then wonder why nothing changes after they've had one. Breakthroughs NEED to be followed up with purposeful actions so that things in our physical world can change too Just try it and watch what unfolds See more

20.01.2022 Comp day is hereeeee! So happy with the package I'm bringing to the stage this time around! Such a good morning already, can't wait to get up there @ The Star Casino Broadbeach

19.01.2022 You ARE cute, you ARE capable, you are STRONG https://www.facebook.com/6710310/posts/10104510216347148/

19.01.2022 HOW TO STOP MINDLESS EATING Do you ever catch yourself standing in front of your cupboard munching away on some crackers, cookies, lollies etc while thoughts race through your mind? Before you know it, the bag of crackers is empty and so is the nutella jar... "Shit. Let's just forget that happened. I'm definitely not telling my coach " This is so common and can get so severe that you don't even realize you're doing it, then you wonder why your weight isn't moving because "you're totally sticking to the plan" Your body has insanely smart coping mechanisms and is finding a way of dealing with whatever stress you have going on. But the method your body's chosen to cope isn't conducive with your goals, which then compounds to more stress. So how do you stop mindlessly eating? Step 1: Every time you get up and go to the kitchen, ask yourself " am I ACTUALLY hungry or am I bored/stressed?" (This is a common issue if you work from home or are a stay at home mum) Step 2: If you think you're actually hungry, ask yourself when the last time you drank some water was. A lot of the time when we feel hungry we're actually just dehydrated. So down a glass of water, and keep yourself busy for 10 mins. Step 3: If the hunger has subsided, you weren't actually hungry and you've avoided mindlessly eating calories you don't need! If you're still hungry, go for it. But don't stand at your cupboard picking at random things. Put a balanced meal together and take it away, sit down with it & enjoy it. Take your time chewing for optimal digestion and satiety cues when you finish eating. Don't think about everything stressful that's happened that day and before you know it your food's gone and you're left wanting more. Eating slowly and mindfully is the difference between a satisfying meal that digests and absorbs well, and a meal you almost didn't realize you ate followed by going back to the fridge or cupboard because you still feel hungry. A lot of the digestive issues people experience can go away or be greatly alleviated by eating slowly & mindfully. Tag a friend who needs this See more

19.01.2022 F R I Y A Y F E E L S orrrrr everyday-in-iso feels? This past month everything has changed and if you're anything like me, you're getting a bit sick of listening to everyone's recycled opinions on what you should and shouldn't be doing with your life I'm not going to tell you to do anything, but I'd love if you humored me by participating in a fun little experiment. ... This isn't going to benefit anyone except you, so do it or don't do it, makes no difference to me Let's take a moment to reflect inwards, and conduct a quick audit of your headspace... Have you been focusing more on the positives or negatives in our current environment? Do you experience more or less happiness every day? Do you talk to your friends more or less? Are you forecasting new opportunities or seeing lack and scarcity? Have your values changed? What's more important to you now that wasn't so important before? Has your perspective changed regarding your career, friendship circles, partner, family? Has what you spend your money on changed? Have your motivation levels around various things changed? What have you learned about yourself that may have been hidden in your busy life before this pandemic? There is no right or wrong answer here.. just awareness or ignorance (not intentional) I'm a big believer that to grow we need to look inwards, and be able to honestly answer questions like these just for ourselves. When life returns to normal we will all have learned so much if we choose to look inwards, take these learnings and grow into what the next chapter brings Share your thoughts in the comments if you feel inclined to

18.01.2022 4 WEEKS POST COMP UPDATE There's been SO much happening since comp and I've been slack with updates as a result (sorrryy), but here's my check-in photos from this past weekend compared to my check-in photos 1 week out from show. I was super happy putting these side by side!... Weight is only 1.5kg Cals have gone from 1590 to 2000ish No reverse dieting here after being on holiday in Bali I just got back to tracking and went up to what my estimated maintenance is now. For the FIRST time after a comp my relationship with food is solid and it's such a good feeling to be in control and also not stressed about having untracked meals here and there, it is offseason/improvement season after all and it's meant to be enjoyed! I've been really enjoying fitting some of my fav sweet treats into my macros each day, and loving that i can do it while keeping my physique in check! For any competitors that are struggling with this and have been discouraged from competing again- I promise it gets easier if you do the inner work and get yourself to a good place mentally! First comps are the hardest I struggled big time after my first few as well Cardio went from 1 hour every day the last few weeks of prep nothing now, I'm lucky to get more than 6k steps a day ha I just let my body rest for a few weeks and trained when I felt like it, rested when I felt it was needed. Listening to your body is so important! Back to a structured training program for the last couple weeks and really enjoying feeling my strength come back more each week! We have our sights set on May 2020! Focus is on, time to work @ Miami, Queensland See more

17.01.2022 11 days until I'm back on the most glamorous stage in the world, with the b e s t o f t h e b e s t 4 years ago I caught the competing bug and did 3 comps in 2 years. I didn't get the result I wanted and my priorities changed.... I took a step back and took the pressure off- focused on building my fitness business which I'm so grateful to have today, I have the best clients around me every single day and it's a true inspiration to my own goals, being able to help them achieve theirs Training and eating well is a lifestyle for me, so I trained consistently over the last 3 years and ate in a balanced way, ensuring my relationship with food was solid I took time to build some muscle, to learn as much as I can about how to best train my body and my clients. I'm not going to try and tell you that I gave 100% in every session for 3 years building up to this- that's just not possible for such a prolonged period. But I was DAMN CONSISTENT, and this time last year I decided it was time to push myself harder again and see what had been built. 1 year working towards achieving my best possible physique for 1 glorious day I love competing because it pushes me to do better, to be stronger, to forget the limitations you think you're bound by. It pushes me to achieve more than I think I'm capable of, every single day. To say I'm excited to reveal what 3 years of consistency has achieved is an understatement Thank you to everyone for your support so far, it's been massive and I appreciate you all more than you know See more

17.01.2022 I have to say, I'm going to really miss training with this cutie when the gyms open again! Might end up still doing a few home sessions so @chloe.frenchiequeen can still be my "spotter" and help make my pushups harder @emfpc we should introduce a staff "bring your pups to work" day once in a while, would be suuuuupa cute what do ya reckon?

14.01.2022 TRUE HAPPINESS IS: feeding your soul, not your ego actions driven by self love, not self loathing nourishing your body, not numbing it from pain ... Examples: Spending quality time with your inner circle- people who make you feel like your best self, rather than filling your weekends with social events that are about flaunting possessions and building a "social status" Training because you want to feel healthy and happy, not because you hate your body and want to punish yourself for your bad food choices Fuelling your body with good food, not drinking your pain away to forget about the week's struggles Getting beauty treatments for yourself, because you want to look as good on the OUTSIDE as you feel on the INSIDE - not to cover up insecurities or impress others. What do you define true happiness as? What are the things you need day in and day out, to feel like the best version of you? Post them below Image by @toby.harrison See more

14.01.2022 What you choose to invest your time and in shows what your priorities are. What you SAY your priorities are doesn't mean if your actions don't match ... Some basic life examples: You can't have a buzzing social life without spending and on going out. You can't have great hair without spending to treat & style it, and on a good salon and quality tools & products. You can't own a thriving business without spending spent working on (not just in) your business and on materials/software/staff/learning & development etc etc You can't be fit &healthy without spending and on a gym membership, learning what to do if it's new to you (ie. hiring a good trainer), buying & preparing healthy food, focusing on your sleep and recovery etc. Being successful in any of the above requires I N V E S T M E N T for it to be anything more than just a nice idea So what are you s a y i n g your priorities currently are? Are you investing the resources needed to make them a success, or is it just a nice idea of something you'd LIKE to prioritize one day? What do you need to start doing more of in 2020 to make your priorities a success? COMMENT BELOW I'd love to know See more

13.01.2022 All aboard the #dollypartonchallenge bandwagon Different hair colours and all

12.01.2022 TRAINING FOR STRENGTH VS GROWTH 101 Which one is your goal... and which are you actually training for? It's quite common to get these mixed up and choose training protocols that don't quite align with your goals... When training for strength, you will stay within rep ranges up to 5 reps. The main focuses need to be: Technique Sufficient warm-up Tightness Breathing mechanics Focus Ensuring you choose the optimal exercise variations for your orthopedic profile is also key. Ie you may be much stronger in a sumo deadlift than in a conventional deadlift based on the structure of your hips. You want to choose the best variation for you to achieve maximal output with minimal risk of injury. When lifting a weight for strength, you want to get as tight as possible under the bar and move the weight in a controlled and quick manner. You want to ensure you are warmed up with 3-5 warm up sets in the buildup to your heaviest lifts. My recommendation is warming up with the bar (after you've done your mobility work), then 50% of your 1RM and ramping up from there. This will differ from person to person depending on your level of strength but is a good starting point for most. You will also want longer rest periods as heavy lifts are taxing on your Central Nervous System, which takes at least 2-3 mins to recover for most. The heavier the weight, the longer the rest. That's why you'll see powerlifters resting up to 10 mins between sets! How is training for growth different? Rep range increases- anywhere from 6-30 reps can be programmed for hypertrophy. The main focuses become: Technique Feeling and squeezing the shit out of the muscle you're working Working the muscle through its full ROM from origin to insertion Applying TUT (time under tension) ie slooow eccentrics Focus / mind-muscle connection For growth you do NOT want to just be going through the motions and lifting as much weight as you can with all sorts of swinging and momentum! continued in comments See more

12.01.2022 As a coach, all your KNOWLEDGE is completely useless if you don't know how to meet a client on their level, and give them ONLY what they need right NOW. All those years of study, all the $$$ invested in courses right in the bin if you can't scale it back to what's most useful for your client now. Advanced training techniques are pointless until basic movement patterns have been learned.... The perfect meal plan will do nothing for a client that can't cook for themselves. The best training and nutrition won't help a client who doesn't believe they can change Who doesn't believe they are worthy of being better. What works for some clients won't work for others. As coaches it's out duty to continuously be learning, and know how to apply the right concepts to meet clients on their level, with what they need today One day at a time, one little win at a time is how we create lasting change Wearing the amazing Supplex tights from @rockwearaustralia

12.01.2022 MY TOP 5 TIPS TO A STRONG SQUAT 1. Check your ANKLE MOBILITY. Lack of ankle mobility is one of the biggest issues I encounter when I first work with a client.... Addressing this can take a squat from looking shaky & unstable to smooth & controlled. If you have tight ankles, try elevating your heels or mobilize your ankles with a heavy band. You'll want to do this under the supervision of a trainer who knows how to do heavy band mobilizations. (Insert shameless plug) 2. Check your HIP STRUCTURE & FEET PLACEMENT In what way do your hips naturally move, does a wide stance or narrow stance feel better? There is no ideal for this, only what's ideal for you! How far apart your feet are when you set up to squat will make a big difference in your stability and range of motion. This all comes from working out whether you have more internal or external rotation at your hips- a Craig's test is one way to test this. 3. KNEES OUT- ensure your knees are tracking directly over your midfoot OR over the lateral half of your feet. WE DO NOT SQUAT WITH KNEES IN, under any circumstance! Knees in = weak squat + knee injury waiting to happen. Knees out = glutes and adductors working = strong squat 4. Strengthen your UPPER BACK This is more of an issue with females. If you find yourself leaning forward excessively, unable to maintain an upright chest, you likely need to work on strengthening your upper back by incorporating more pulling movements in a strength rep range. 5. Strengthen your CORE A weak core is another contributor to excessive forward lean in a squat and will also cause lower back pain while squatting. With COVID the last few months, many of us have taken a break from squatting or lifting in general, or have had to modify the way we train. Going back to the gym will be an excellent opportunity to retrain the way we perform compound movements going forward for optimal results If you'd like some help troubleshooting your big lifts before gyms open, DM me I have limited spots left See more

12.01.2022 WHY WE STRUGGLE WITH CONSISTENCY ...comes down to whether or not we've actually made a decision.... or whether we're 1 foot in and 1 foot out - ... ie. sometimes we do the thing, and sometimes we prefer doing the other thing we shouldn't. The definition of a d e c i s i o n is to cut off all other possibility Being 100% in is SO much easier than being 98% in 100% in means you don't have to think anymore, there is only ONE possibility Until you make a decision, you'll always have to use willpower And we know that willpower is wavering - we can't depend on it. What have you been struggling with lately that you need to go 100% in on? To make your life easier and to succeed in what's important to you? Share below I'm curious to hear See more

11.01.2022 MORNING ROUTINES HOW TO WIN YOUR DAY With everyone working from home, boundaries have become blurred, and productivity is only as high as your self-discipline #eek If you're like me and admittedly have waivering self-discipline ... then having a solid morning routine is your best bet to ensuring you stay on track and make the most of this extra time we've been blessed with... Here's my top tips on creating a morning routine that gets you fired up for a productive day: Have your day's activities and to-do list planned out the night before. This allows you to start your day with a purpose and plan. Wake up at the same time each day- you'll have more energy keeping your circadian rhythm consistent Coffee and Morning Mindset - I use my High Performance Planner by @brendanburchard for this - it's only been a week and i have to say- GAME CHANGER!! If you don't have this planner, Google morning mindset and find something that you like. Gratitude journaling is another great option 20 MINUTES OF MOVEMENT- have a stretch, do some core work/squats/lunges/go for a walk or jog- anything that gets your body moving and HR up will leave you feeling AMAZING If you don't have 20 mins every day, do 10 but do SOMETHING Brekky with your partner/family/housemates - starting our day with some quality time w/ our loved ones is so important Get your brain fired up! Read 10 pages of a book or watch a video that will teach you something and get your motivated for your day! I guarantee you'll get so much more done in your day and feel amazing doing it! If you give this a go pleasepleaseplease DM me and let me know what your experience was with it! I always love getting feedback from you guys

10.01.2022 My top tips for staying on track over the weekend and still being social If your goal is fat loss Get outside and get active! Take the initiative to suggest active social outings to your friends rather than sitting at a bar drinking and eating fried food. Ie rather than meeting your friends at The Arc, meet them at Tallabudgera for standup paddleboarding instead... Find the healthiest cafes in your area and make them your go-to spots for a juice or snack. @shacksuperfoodcafe at Nobby beach is a great option as they have fresh juices, high protein takeaway meals and make sandwiches on low carb bread! #winning Invite friends over to yours- that way you can choose the drinks and snacks to provide and ensure they are in line with your goals. Have some low carb alcohol options available and add some fresh crunchy veggies to your cheese platter. PS you can also choose the low fat cheese block, lean protein, more macro friendly dips etc and it will still be just as delish, no one will even know or if they do they'll probably thank you for saving them some calories too! Allow yourself a nice dinner out each week to have what you're craving! For fat loss I recommend 1 "anything" meal and if you end up going out again, opting for something cleaner like steak &veg. Just remember portion control and listen to your hunger cues. Eat slowly so you realize when you've had enough. No one likes feeling bloated and lethargic from overeating. You can have your treat and also feel good after by tuning into your hunger cues! If you're having a carby meal out, skip the alcohol while eating! It will only lead to indigestion and more bloating, and won't serve much other purpose besides adding unwanted calories. If your goal is strength and/or muscle gain You don't have to be so mindful of your calories if body comp isn't a concern, but do make sure you eat enough and still hit your protein. Watch your alcohol intake! Excessive consumption will impact your strength come Monday's training session, and will slow down Muscle Protein Synthesis meaning less gains for all your hard work in the gym See more

10.01.2022 The look you give when it's announced that gyms can finally open again Still a ways to go until we're back to normal functionality (otherwise I'd be much more excited than this) but it's a start! What do you miss most about going to the gym?... Is it certain pieces of equipment, the people, classes, or the motivation that comes with having a designated place to go, that's just for working out (rather than your living room)? Comment below I'm curious to hear! See more

09.01.2022 Aaaand that's a wrap on 3.5 years changing lives at @snapmiami I couldn't have wished for a better first gym to start my personal training business. You can find work anywhere but you can't find a family everywhere. ... The Snap fam will always have a place in my heart Super excited for a new chapter at EMF Performance Centre at Robina in January Big things coming in 2020, watch this space!

07.01.2022 On Sundays we meal prep Failing to prepare = preparing to fail It's an overused phrase I know, but only bc it's true! ... My Sundays generally start with a trip to the local markets to pick up some fresh fruit and veg as well as some local organic meats The rest of the day we get out and enjoy the day, then before dinner we take an hour or so to do a bulk prep that lasts us most of the week. Our bulk preps (for 2) including cooking up: 2kg of chicken or Turkey, generally 1kg of breast strips and 1kg of mince 2kg of extra lean beef mince or diced beef 1 kg of fish Steaming 2-3 types of veggies - we look for what's in season and rotate them so we're getting a variety of micronutrients and flavours Hardboiling eggs and precooking bacon for brekky OR making our fav healthy Zucchini Quiche Preparing some carbs- depending on whether I'm in a caloric surplus, maintenance or a deficit will dictate what kind of carbohydrates I prepare For example- in a surplus or maintenance I'll use more rice, sweet potato, normal white potato. And have more breads and wraps in the house In a deficit I'll use more pumpkin, spud lite, roasted carrots, and opt for low carb bread options By having these base ingredients cooked in the fridge we can easily wack together different dinners including: Beef vindaloo Bolognese Tacos Healthy chicken parmy And of course basic combinations of meat and veg when we don't wanna get fancy I've also been making a pot roast during the week if we don't end up cooking all of the meats on Sunday (we're only human- sometimes we only do a half prep on Sunday then the rest during the week but the key non-negotiable is: there's ALWAYS something healthy in the fridge) Who's taking some time today to set themselves up for a successful week? What are you prepping? Comment below and let me know See more

06.01.2022 What are you grateful for on this fine #gratituesday ? PS I totallyy thought I just made that word up and patted myself on the back for the fine stroke of creativity... until I searched the hashtag and saw that 35k people though of it before me #stillimpressedwithmyself ... Anywaaaay I'm grateful for this amazing home gym setup that @jasonwade77 and I have put together while gyms have been closed. It's been our sanity den and I have no doubt we would have coped with everything a whole lot differently without it. Hats off to everyone who's been managing with no gym! You da real MVPs I'm grateful for the amazing country I get to call home, the amazing clients and friends I have in my life. I'm grateful to be in good health and be able to do what I love ever single day And lastly I'm MOST grateful for my biggest loves that make my heart sing every single day- @jasonwade77 & @chloe.frenchiequeen What are you grateful for today? See more

03.01.2022 Sooo it's my 5th prep for a #wbffaustralia show and this time I'd like to share the journey with you all! Everything from the highs to the lows and the learnings Real & raw insight into the life of a bikini competitor. ... Here's a quick recap of my first week of prep and my learnings from it, hope it helps!

03.01.2022 29 days to go and making every one of them count Today started with a big walk down to the north Miami lookout, followed by a big upper body session at @emfpc Nerang with bossman @mark_luxon and some of the GC @fmastrengthinstitute Crew Love being part of such a driven community of passionate trainers that are constantly upskilling, learning and bettering themselves to be the best for their clientele... After a good feed I wandered down to the beach for an extra dose of vitamin D and did a bit of work from home. Now getting 30 mins of cardio in before a quiet night in so we can be recovered and ready to smash another big day tmrw Love my active weekends and love this point of prep where every day you see a bit of progress! Yes the food is getting low and can be a challenge some days but all the efforts will be worth it in the end Wearing my fav mint tights from @musclenation See more

02.01.2022 Dedicated to your health and safety Always in your corner

02.01.2022 What's the secret sauce and where can I find it? (PART 1) A lot of people hire a coach thinking they will show you a magical new shortcut to your results Shortly after starting with said coach, the initial hope and excitement is often followed by disappointment when you realize there is no secret sauce... It's the same formula your last coach laid out to you that seemed too hard and you thought to yourself "there must be a better way" Yet here you are staring the basics dead in the eye. Again. The basics need to be nailed before adding anything fancy in. But just because they're called "basics" doesn't make them easy to implement. It can take years to master these and integrate consistent training, sustainable eating habits, sleep routines and get your recovery on track. There will be days life gets in the way and you get off track which is soooo totally normal!! Life is not perfect and we shouldn't expect your journey to be either. The difference between those that succeed and those that give up is HOW YOU DEAL WITH OBSTACLEA and HOW QUICKLY YOU GET BACK ON TRACK & focused on continuing to move forward. Hoping to get everything perfect all the time is not realistic and not a plan. Read that again. Don't be hard on yourself if it's taking longer than you expected to get good at the basics consistently. BUT be intentional and always be looking for opportunities to make improvements. Now if you're really keen to learn a secret that will skyrocket your progress listen up: [Continued on next post] Wearing my fav @ryderwear set- shop with code CARINA to save some