Coach Sandra D in Melbourne, Victoria, Australia | Personal coach

Coach Sandra D

Locality: Melbourne, Victoria, Australia

Phone: +61 409 159 818

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25.01.2022 Do you have those days? Do you want to hit the snooze button? Do you doubt yourself?... Do you have chaos in your head at times? Do you think there is something wrong with you? Well.... Yes I have these days Yes I eye off the snooze button sometimes Yes I doubt myself Yep my brain is fucking chaotic at times But... NO! I don’t think there is anything wrong with me! Sitting with these moments and letting myself accept them and allow them to pass is what I do. Because I’m HUMAN! But what I do have is Discipline, Routine & Balance. I get it right most days but occasionally I suck at it and I pay for it. But I blame no one else but myself. How you feel Is your responsibility #healthroutine #dailyrituals

25.01.2022 3 different mornings 3 magical colours Just beautiful #sunriseaddicted #bestpartoftheday

24.01.2022 It’s ooooonnnnnn like Donkey Kong #mumwithboys #itsonlikedonkeykong #gocarts

22.01.2022 57 Birthday Burpees!! (100 minus my age) In my PJ’s #mybrotherisadickhead #burpeesfordays #candotheseallday #43today

20.01.2022 COACH FACT!! I taught myself to swim at a very early age. Growing up in the country we lived almost next door to the local swimming pool. The manager of the pool would give me early morning access to swim laps. It was only a 25 metre pool and I would swim 50-60 laps in the mornings before school. I had this ability to 'Zone Out' and just swim forever. ... Swimming was my 'peace' but when I moved to Melbourne it took a back step, I'm not sure why, perhaps because I couldn't stand the swimming pool crowds. Back in my endurance racing days I always took every opportunity to jump straight in when any water appeared, clothes and all!! It was quite funny, on the colder mornings of Bootcamp training I would be dared to jump in the water. Everyone knew there was never a hesitation with me and I was the first in every time. The best bit about it was soon after my friends followed and it would be this huge release of tension after a tough 90 minute workout. I think it made me feel like a kid again. No cares in the world, no worries and no fear. In 2016 I developed a further love for it again. It was almost a stress relief for me at that time and I would head to the indoor pool during the quieter times. I miss the water, and it will be one of the first places I will go when us Melbournites are released from the covid cage. I would love to hear what your favorite activities are. Tell me what makes you feel like a kid again.

20.01.2022 Who remembers "Bubble n Squeak"?? Well, today this was my lunch and it was made up of left over vegetables mixed together with 1 egg and cooked in the pan with butter. I absolutely love this, for 2 main reasons... Firstly, it reminds me of my childhood. No food was ever wasted in our household and often we would have bubble n squeak for breakfast the next morning from the previous night's meal.... And secondly, it's full of VEGGIES of course!! When I was growing up we didn't have takeaway food that often. I grew up in a small country town with the only choices being Fish n Chips, Pizza and sometimes Chinese food. It was generally once per week if we could afford it, and the rest of the week was Meat and 3 or 4 Veg. Our plates would be huge and filled with potatoes and veg then a small amount of meat. When it comes to nutrition for my family and clients, I keep it as simple as I possibly can. So I want you to go back to your early school days (30-35 years ago for me ). How many people did you know who were obese? How many people did you know who were sick with cancer? How many people did you know who had food allergies? For me, I could count these (all of the above) on one hand. What's changed? Massive question I know. Think about it though, look at the differences in your diet. Fresh vs Processed Convenience vs Home-made Cost of healthy food vs cost of processed foods Veggies vs refined carbs Organic foods vs Genetically modified foods So many variables have changed. However the one thing that YOU can change or continue, is to make the right choices like filling your dinner plate 3/4 with veggies. Did you know to get the same nutritional value from your vegetables now compared to 30 years ago you would need to eat approximately 3 times more? 5 Cups of veggies 30 years ago had more nutrients in it that 20 cups has these days. And people wonder why they have so many gut problems and food intolerances these days. As Luke Leaman, a mentor of mine says "eat like a vegetarian and garnish it with meat". So here' my childhood meal of "bubble n squeak" Potato, Corn, Broccoli, Cauliflower, Carrot, 1 Egg, and I used grass fed Butter for cooking. This entire plate is only 465 calories and that included a bit of tomato sauce on top (aka 'Dead'orse' we used to say in the country ) I am literally stuffed full. I ate it all but it was 'struggle town.' ENJOY!!

19.01.2022 One of my absolute favourite things to do This is what I did to clear my head before I got my motorcycle Time to do both

18.01.2022 Getting a head start for the week. 3 of us chipping in for food prep. Ella did the calculation and we’ve worked out our meals to be $6.80 per meal. Boom Thanks Ella Squires and Daniel Devo Devenish ... 3 hands better than one. We smashed it

17.01.2022 Thoughts Lately my thoughts have been fucking with me a bit. Not being able to work face to face with my clients has given me more time in my own head space. ... I use to let my head control me, I use to care what people thought of me, I use to feel guilty about making decisions for myself and I use to put everyone’s needs before my own. Lately I have been putting my own needs first, fine tuning my self care, mastering my morning routine, not taking myself too seriously and looking forward to my own space and time without the kids. And you know what? For the first time in my life I don’t feel guilty for it This pandemic has had some huge challenges attached to it, but right now I’m going to say that it has been one of the best learning experiences for me personally. I have learnt more about myself in these last 6 months than I have in my entire life. I know exactly who I am, I know what makes me thrive, I know who I want to surround myself with, and and I know more than ever that if you don’t rise up to my standard of how I want to live then you are not welcome in my circle. Learn who you are! Never apologise for it! with love, Coach Sandra D

17.01.2022 Can’t get enough of salads at the moment Sometimes I dress them up with a bit of bacon and this one I also added some sweet potato and cashew dip, naughty but delicious #springsalad #baconaddict

16.01.2022 I once got told... the scratches make you look like a hard arse, like you want to smash people I doubted the message, myself, and thought maybe it does seem a bit harsh, I don’t want people scared of me.... WTF!! They aren’t scared of me!! They are scared of themselves, scared of changing, going out of their comfort zones, letting the opinions of others dictate their direction. Fuck that. These scratch marks represent so much more than what people see on the surface. From day 1it was always about not scratching the surface and going within , going deeper within your soul and pulling out the things you need to work on the most to become the change you seek. Over 3 years later since I re-branded I’m here to stay So get out of my way if you’re not on board With love Coach Sandra D #bethechangeyouseek #covidwho?

16.01.2022 Feeling a little fatigued this morning so started at 5:30 with recovery walk on the beach this morning at sunrise I haven’t done any unilateral work for a while so this morning is some controlled full range accessories, just two movements: Assisted Pistol squats x 10 reps each side... Single arm neural grip o/head press x 10 reps each side 6 Sets Then it’s off to lunch with some mates #trainsmarter #strengthtraining

15.01.2022 The Struggle is Real #melbourne still in #covid lockdown stage 4 Parents trying to juggle homeschooling and work ... Single parents trying to coordinate between households and keeping some sort of routine in place Kids with so much energy to burn and getting frequent cabin fever Meltdowns, frustration & uncertainty just to name a few Do we embrace it? or Do we cry ‘poor me’? I choose not to feel sorry for myself, why would I? I’m an idiot if I thought I was the only person in this position. I’M NOT, and I can either embrace it and just keep moving forward, or I can stay pissed off and waste my energy by ranting and raving, or pushing my opinions on others. Nope! I don’t have time for that shit, my kids need me during this tough time, and honestly, I’m a dam good ‘Mum Teacher’ now and I’m proud of it!! Use your energy for the greater good #forthegreatergood #goodvibes #homeschooling2020 #grateful #2020 #kidsofinstagram #getshitdone #energyiseverything

15.01.2022 If there is a trick or an easier way to get pomegranate seeds out, I would love to hear it I have a love/hate relationship with them #pomegranates #saladsofinstagram

14.01.2022 STOP!! Stop over complicating what you eat. It’s exhausting ... It’s crazy It’s frustrating It’s confusing It doesn’t have to be Rid yourself of quick fixes! They don’t work long-term! Go back to basics fresh vegetables fresh fruit moderate protein eat your good fats hydrate avoid processed foods don’t over eat more importantly don’t under eat allow yourself a treat now and then don’t be so hard on yourself stop telling me you’ve tried everything move DAILY to compliment your simple fresh and delicious diet THAT IS ALL!!

14.01.2022 This is why I rise early every morning #morningvibes #sunrisesofinstagram

14.01.2022 6 years ago today I finished a 36 Hour event in a little town in Illinois USA. The event was called the The Ultimate Suck!! The name says it all I spent 9 days away from my children... I decided only 8 weeks out from the event to sign up as a competitor and I would be one of the 3 first Aussies to attempt this event I had spent 12 months training in a military inspired Bootcamp and I had never travelled this far overseas ever! Attempting an event that is listed in the top 10 of the hardest events known worldwide was pretty intimidating not to mention fucking scary!! I was an underdog because no one knew who I was so there was no pressure and the aim was to just make it through the 36 hours, still a crazy challenge that left many asking... why would you put yourself through that? The race started in a crazy storm at 7pm but by the morning eased then turned into 35 plus deg heat during the day time. After 20 hours the second of my fellow Aussie team had dropped out, I was devastated and wondered if I would be able to keep going. I was it, the only representative for our country left. Plus many other racers had dropped leaving only 2 women left amongst the men. Despite being extremely sore, exhausted and mentally fucked I somehow kicked into another gear...there was absolutely no way I was going to travel this far and put myself in this much pain. I missed my kids and there was no way in hell I was going to come home with a DNF. At the 34 hour mark I was broken, with only 2 hours to go, battered, bruised, covered in scratches and welts from poison ivy, I could barely walk from blisters and swollen feet. But... I managed to finish and because of my competitive nature I finished 7th or 8th I think and was the female winner, the only Aussie female still to this day to finish this race. This weekend this event is running again, and is very close to my heart for many reasons. I still get goosebumps thinking about the moment at day break when I finished. The photo of me in the dark morning fog is literally minutes before I finished. This weekend I will be watching the event that changed me, like I do every year and cheering this years competitors on with pride and gratitude Good luck to all one task at a time Gut Check Fitness https://www.facebook.com/118764908252636/

14.01.2022 Even through I’m a coach, sometimes you just need that extra push to keep yourself accountable I have a love/hate relationship with my shoulders but the veins are starting to pop again in these old arms Thanks @markstiegler ... Even though I was a pain in your arse today #kickedmyarse #strengthtraining #strongwomen

13.01.2022 Check your form Pull down your ego Drop the weight and get it right before you load the bar!! ... That is all!!

12.01.2022 1ST WORLD PROBLEMS #missmyhairdresser ... #regrowth #covid #illsurvive #prisonbreak #haircolor #suckitupprincess See more

11.01.2022 Happy New Year Legends Let’s see what 2021 throws at us! Are you up for the challenge? ... I AM!!

11.01.2022 Good Morning Spring Time! Here’s to the beautiful sunrises Here’s to kicking arse every single day ... What will be the best part of your day today?

11.01.2022 Hey guys Client of mine is selling their hex bar (trap bar). It’s brand new hardly been used at all. She doesn’t need it because she loves training with me so much...LOL Comment below or DM me if you are interested

11.01.2022 FULL MOON - Sept 2nd Remember Make no major or rash decisions ... And Hydrate

11.01.2022 How many of you practise ‘presence’? Do you take it all in and soak up the atmosphere and energy? Or do you let it fly right by you without a second thought? Something I’ve been working very hard on, and continue to work on daily

09.01.2022 ‘Living in the Present’ A powerful conscious skill that everyone can master if they choose to. I came across this video this morning and only watched it because I’m intrigued by Jim Carey, always have been. And honestly my toxic thoughts from past issues have been taking over at times these past few days. ... I’m grateful I have learnt the skills to shift myself quite quickly back to the present moment. It’s not easy and it’s taken a few years to really become conscious of it. He keeps it very simple... you are either in a loving place or and unloving place The present moment is all we have, and most of us live trapped in the moment of thought It’s time badly spent living in the past. I’m so grateful I came across this today because it has reassured me to my core that I am on the right path... The softer side of me today With love, Coach Sandra D

08.01.2022 That’s love right there #cleo

06.01.2022 What are you grateful for today? I’m grateful for all the mistakes I’ve made that have brought me to this very moment #grateful #purposefullife

05.01.2022 Post in the comments if you would like the recipe!!

03.01.2022 You’ve been asking It’s here!! AVAILABLE NOW!! New Merchandise go directly to the store ... https://rawbodyfitness.com.au/shop/ #merchandise #shoppingonline

03.01.2022 What’s your favourite spring food combo? This is mine, combo roasted and steam vegetable salad. Huge variety of Veggies ... Pine nuts Crispy bacon bits So many options Serve hot or cold as a side with any meal, or serve as a larger portion on its own DELICIOUS #foodstagram #nutritiontips

02.01.2022 Yep It’s my Birthday This is me, 43!! Hopefully at least half way through this life. ... Today I have felt so much love and energy within my bubble which I so fiercely protect now. Everyday is a blessing, every birthday is a reminder of the growth, the challenges, the triumphs, the failures, but most importantly the importance of not taking myself too seriously and allowing myself to be ‘Me’ This is ‘Me’ I’m a little wrinkly, a few more grey hairs if you look closely, I have a potty mouth, i can be a cheeky bitch, I have fucked up plenty, but I love fiercely, I’m extremely protective and at times quite brutal if you piss me off... love me or hate me, I don’t care because... I fucking love life!! Thank you everyone for all your love and wishes today Sandra