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Health and Wellness with Shell Angliss

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25.01.2022 The fitness industry is flawed! ... We have unrealistic expectations particularly placed on WOMEN! A woman is now considered in shape if she has a body fat percentage of less than 15% (generally speaking). This isn’t how women’s bodies are designed! We are supposed to hold more body fat especially around those reproductive organs! We have curves, we have shape, we need to start embracing and supporting each other for having them. A variety of research articles indicate a healthy body fat percentage for a woman aged between 20-40 years ranges from 21-33%. The mirage of health issues that can come from being underweight (both physically and mentally) is not what women should aspire to achieve. I want women everywhere to feel good both inside and out. I want them to feel confident in their own skin. This means NOT comparing themselves to someone else, to the highlight reel that social media is. Compare you to YOU. Set your goals and only look back to see how far you have come. #embraceyourcurves #strongnotskinny #feminist #womenempoweringwomen #support #health #comparison

24.01.2022 Losing weight... Are the scales your friend? Lots of the clients I work with get completely consumed by the scales and need support to develop a healthy relationship with them. The scales are just one of the tools we can use to assess progress, however, the scales need to be understood! Our weight fluctuates - even when we are losing weight! It will not consistently and evenly drop down, at different times of the day you will weigh a different amount. At different times of... the month (particularly for women) you will retain more fluid, your body composition may feel slightly different . Our bodies are amazing, complex and constantly changing. If it is weight loss you are aiming for - you ultimately want to ensure that your ‘lowest lows’ are continually getting lower. Don’t worry about the small spikes and changes from time to time. Ensure that the overall mean is tracking down. Ultimately. The weight shown on the scales is just a number - you need to be happy with how you feel in your skin. This means you can’t only focus on a number. You need to also assess your progress both physically and mentally in other ways. E.g. PERFORMANCE, photos, measurements, journal entries, self reflection... Working towards a healthier, fitter and happier you isn’t always about losing weight. Working with you to identify your goals and how you can achieve this is a journey and a process. It doesn’t happen overnight, but if you want to make positive changes in your life and are committed to making the necessary changes... you will succeed. Trust the process and enjoy the journey. xx

24.01.2022 Post session sweat! There is no denying that we are going through some challenging times, but getting in a workout definitely helps me to cope mentally. ... I thought it was an appropriate time to ask... Are you okay? Do you need someone to listen? Do you need some help to brainstorm your next move? I’m here for you. Whether you’re my best friend, the neighbour or a complete stranger. We are all in this together and I truly want to help as many people as I can. So please. Shout out, send me a message. If you need anything at all ... just ask. If I can’t help I will try to find someone who can xx #messyhairdontcare #postworkout #stayinside #homeworkout #areyouokay #spreadlove

22.01.2022 Feeling grateful. What a busy couple of weeks it’s been. From our little girl’s 1st birthday to getting essays done, celebrating hens parties and enjoying the bubble of love and excitement that I get to live, my training hasn’t quite been on point. ... I have trained - but it hasn’t been consistent and my sessions have been shorter than usual. However, as I sit here and think about the past weeks I can’t help but feel grateful for the life I have! Life happens - don’t beat yourself up about falling out of routine. Work hard to get it back and make the routine you want.

22.01.2022 Enjoyed a cardio session at The Renovator in Mornington yesterday. But now I am sitting on the couch trying to find the motivation to do another cardio session today (and certainly struggling to find it ). What helps you to get motivated when you aren’t feeling it? #needmotivation #wouldloveanap #weallhavethesedays #dontletthembecomeyou

22.01.2022 Let’s talk fat loss! Specifically ‘spot reduction’. What is it? It is the claim that by doing a certain movement or exercise in a certain area will support you to lose body fat in that area. ... I really want to lose weight around my mid section. I really want to get rid of my inner thigh flab! These are some of the common requests I have from clients and friends when they are talking about losing weight and improving their physique. Arguably, 80% of our external physique comes from what we put into our bodies - our diet! You simply can NOT out train a bad diet. Unfortunately we can’t choose where we lose weight from. To lose weight from those ‘stubborn spots’ you need to simply lose more weight. That means you need to be in a calorie deficit. This means paying more attention to what you put in your mouth. Weight and resistance training has so many benefits for your metabolism as well as your physical and mental health. What it can also do for those ‘stubborn spots’ is make you FEEL firmer in those areas. This means no matter how many sit-ups you do you won’t simply lose fat from your stomach, however, you may feel a hell of a lot stronger and possibly firmer throughout your mid section (this could be due to muscle development). People can often connect this with spot reduction because they do ‘feel’ better but it is simply not the case. We can not train a certain body part to lose more fat from that area. Spot reduction is not possible it is however used as a marketing tool regularly! - Just like our body decides where we put on fat it also decides where we lose it. If you want help or guidance with your training or nutrition please feel free to get in contact with me.

22.01.2022 Today I have felt so unmotivated, unproductive and tired! Personally, I really struggle with these days. I struggle to eat well, I struggle to train, I even struggle to stay positive. I’m sharing this because I want people to know that it’s okay to have crap days, it’s okay to not feel 100% all the time. Social media tends to be a highlight reel of all the positive and motivated aspects of people’s lives. (Which I think is great! Because who wants to be consumed with doom a...nd gloom!) But I thought it was important for me to share this side of my reality as well. Not everyday is great! No I don’t feel like training all the time. Sometimes I want to binge eat chocolate and pizza all day! I didn’t want to train today. I wanted to nap, (Lex had other plans) I wanted to eat chocolate and I wanted to sit on the couch. Instead of sticking to my usual session I decided to commit to 25 minutes. I worked hard for this 25mins and instantly felt better after (not great lol but definitely better). Being physically active won’t cure everything but it can have a huge POSITIVE impact on both your physical and mental health. It makes me a better person both inside and out. So to all of those people out there who haven’t had the best day today. I feel you! But let’s try to turn it around and get ready for a great weekend xx

22.01.2022 A 30 minute AMRAP to get the endorphins flowing. [FYI for the newbies to the fitness world: AMRAP stands for ‘as many rounds (or reps) as possible] ... I started with 5mins on the rower to ease into it and get warm. Give this baby a go and let me know how you feel after! 30 air squats 20 dips 10 burpees 30 mountain climbers 20 push-ups 10 calories on Rogue Echo (assault bike) #amrap #noexcuses #quickworkout #notimemaketime #feelgood #presessionsnap

21.01.2022 Do you snack right? Are you snacking to support your current health and fitness goals? ... I find snacking is where I can manage to consume so many extra calories! This was my morning snack today, it was approximately 215 calories and full of some delicious macro and micro nutrients Do you know how many calories you are consuming on a daily basis? Personally I’m not the hugest fan of counting my calories but I am so glad I have done it because it has educated me to understand food and the impact certain foods have on me. It is also great when I do have a specific target and I am looking to be in a certain calorie deficit or surplus. Learning about both your calories and your macros can greatly support your personal weight loss or weight gain journey! Consider not only whether you’re snacking right but are you eating to support your health and fitness goals?

21.01.2022 Do you make excuses when it comes to making time for your health and fitness? You are not alone! ... Stop making excuses and join our 8 week challenge as we aim to become healthier and happier versions of ourselves. Here are just a few of the exercises you can do, with minimal equipment, from the comfort of your own home! (The best piece of equipment there is not included in the program ). If you want more info, don’t hesitate to send me a message. #8weekchallenge #joinus #goals #healthyliving #happy #loveyourlife #excuses #youdontneedthem #homeprogramoptions @ Melbourne, Victoria, Australia

21.01.2022 I am starting a new 8 week challenge tomorrow! This is a stepping stone into a healthier, sustainable lifestyle. I am offering tailored support and accountability to help women become, healthier, happier, fitter, stronger and more confident. ... If this could be for you - please dm me for more info or to lock in a time to chat. This is a wholistic approach including an 8 week training program, nutrition advice, education, regular checkins, accountability and support. Shell xx

20.01.2022 Do you skip leg day!? For some of you the answer is a resounding NO WAY! Where as others continue to skip arguably the most important session of the week! ... WHY!? What are you doing!!?? Whether you’re male or female the benefits of a leg session are huge! (Sorry to say - but from my personal experience it tends to be the men more often than not that choose to slack off on leg day) Training legs burns more calories (when compared to isolated upper body sessions), it can strengthen your back while improving your core and developing strong legs also supports better running performance. But for me overall - who doesn’t want toned legs and a booty to complement that! Even males! No one wants a non-existent bum! So why!? I get that it hurts - but embrace it!! You should feel accomplished if you are sore, not shying away from it. All in all, the point I am making is... your legs are important, don’t neglect them. Stop making excuses and get it done! #legday #dontskiplegday #noexcuses #getstrong #workhard #goals #growlegsgrow

19.01.2022 Do I always have to eat ‘healthy’? Can I ever eat chocolate? What about alcohol? Can I get a body I am comfortable with? Can I get a body I love? ... Do I always have to be hungry? You CAN get the body you want and improve your physical and mental health, as well as your confidence, all while eating a balanced diet. The key is developing a healthy relationship with food (and exercise). I can honestly say that this took me years. I would feel guilty if I ate a meal like this and it would ‘hang over my head’ all day and if not all week! I now get to help women overcome this and develop the skills they need to feel healthy, confident and happy! All while learning about what they are putting in their mouth and the impact it is having on their body, both physically and mentally. I am so lucky to have the opportunity to now help other women achieve their goals. If you think I could help you, please reach out. P.s. the kebab was delicious

19.01.2022 How do you calf raise!? What’s best? ... Standing? Seated? Weighted? Unweighted? Narrow stance? Neutral stance? Feet facing in or maybe out? People constantly ask me about the best exercises for certain body parts. Today we are having a look at calf raises. If you have done them before you know the burn they can bring! Rather than sticking to one specific variation it is important to vary your approach. They all have their benefits. This means change your rep range, change your weights but ensure you are consistent with one thing - your form! #burn #calfraise #vary #weights #goals #technique #form #consistency #standing #seated #gym

19.01.2022 Let’s talk training intensity ... What is your training intensity like? Some sessions I do are spew worthy, others are pretty relaxed and I just get to lift and sometimes others are a mix of both! It isn’t necessary to train at your max intensity every session. Training with purpose and maintaining intensity is still important and is the most effective way to reach our goals, however we all have times when we lack intensity and even motivation. Getting into the gym and moving is better than not getting in there at all. It means we are still working towards our goals and leading a healthy and active lifestyle. The take home from this is that you can still get results from various types of training and physical activity. Don’t feel like you have to always be training at a high intensity. Today’s session was one of those spew worthy ones #trainingintensity #youcandoit #stopmakingexcuses #gymsession #legs #somethingisbetterthannothing #goals

19.01.2022 We all have those days when we want to give up. This isn’t only in relation to our health and fitness but it is also relevant to a number of other factors of life. It’s okay to have those days - what you need to be able to do is pull yourself out of that and make sure it doesn’t turn into a whole week. ... When I’m feeling unmotivated I try to focus on my WHY. Why am I doing this? Why did I decide to do this is the first place? Your why should be relevant to you. It should help to get your centred and focused. Do you know your why? #why #goals #motivation #unmotivated #giveup #dontgiveup #youcandothis #letmehelpyou #whydidyoustart #lifecoaching

19.01.2022 Our bodies are amazing. I’m specifically focusing on women right now (sorry blokes - you just aren’t as impressive as us ). ... The female body goes through so many changes throughout its growth and development and continues to impress me on a regular basis. Childbirth alone is a miracle our body not only endures but is able to bounce back from. So many women I train don’t realise the strength and potential their body has. Your physical health and fitness is impacted by your mind! The simple fact is - you CAN do it. Your body has the ability. But can you commit the time, effort, energy and focus on doing what you need, to ultimately get your desired results. What is holding you back? Give your body the chance to show you what it is capable of! #women #woman #stength #womenempoweringwomen #bodyandmind #youhavethestrength #areyouready

19.01.2022 A new decade is coming! Do you want to feel healthier? Look better? Increase your energy levels? Get stronger? This summer I am offering an 8 week training block to help kick start your 2020. ... This 8 week program will include both a home based training option as well as a gym based alternative. Is this program for you? You will have the option to choose from a beginners program or an intermediate program. You will also get to chat with me personally to discuss the intensity you should train at to best meet your personal health and fitness goals. Not only will you get an 8 week program to help kick start your fitness journey but there will be many other extras! More details coming soon. But please contact me if you would like any specific information or if you think you might be interested. Let’s get a team together and smash some goals together! xx

18.01.2022 So excited to FINALLY announce that we are able to start back up with our ‘Mum’s and Bubs’ group fitness sessions. All levels of fitness are catered for within a positive, safe and supportive environment. Classes officially resume next Tuesday the 10th of November. ... Class days and times: Tuesday 10:30am Wednesday 10:30am Thursday 10:30am Pearcedale Oval

18.01.2022 Let’s talk cake! We all know it’s nice to enjoy a piece of cake here and there. But can you enjoy it without guilt? ... I used to eat ‘bad’ food and be consumed with guilt and end up not even enjoying it. Over the years I have been able to develop a healthy relationship with food. It has not always been this way but now it is and I love to enjoy some of my favourite foods in moderation. #chocolate #thickshakes #chickenpies Foods aren’t ‘good’ or ‘bad’. You can enjoy all different types of food, however, depending on your goals you will need to monitor how much you eat. Some foods are inherently higher in calories and it is important to be aware of what you are eating to ensure you know your overall calorie consumption. If your goals are to lose weight - you need to eat in a calorie deficit. It doesn’t actually matter what you eat but it does matter HOW MUCH of it you eat. (HOWEVER, it will impact your overall health and I don’t recommend eating overly processed and high sugar foods regularly. I believe eating nutritious wholefoods is best and ensures you get a variety of macro and micro nutrients throughout your diet and is beneficial for your overall health.) The take home point. You can still live a life where you enjoy cake without guilt and have the physique you want! Work on developing a healthy relationships with all foods and knowing how they impact you. This cake was made by @nicole_willie31 Delicious!

18.01.2022 What do you do when your workout gets cut short? When I became a Mum this became a reality I regularly had to face. At first I really struggled with it (for various reasons). I used to start my session wondering if I would fit it all in. I used to get frustrated or disappointed if I did miss a session. With LJ not far off being 2 and my next little babe on the way - I am a lot more comfortable with ‘rolling with the punches’. I try to start every workout with a positiv...e mindset and focus on my movements, then, if I get interrupted I decide as to how I go about finishing the workout. Do I finish the session off with LJ out in the gym with me? Do I come back to it later? Do I call it quits for the day? Honestly, it all depends on LJ’s mood and how she has slept. My decisions ultimately are based around her. If I know I need some time and I really want to get a full session in then I chat to Benny and work it into his schedule. Do you have a support network that can help you to meet your needs? Do you plan for success? And if you’re a mum - do you beat yourself up about a missed workout (even when it’s out of your control)?

16.01.2022 What do you need to stay accountable to your training? Is it different to what you need to stay accountable with your nutrition? Being reflective and knowing what will help you stay accountable and achieve your goals can make a significant difference to your ultimate success! ... If you want help to reach your health and fitness goals, please reach out. We can tailor an approach to meet your personal needs. xx

16.01.2022 What are your health and fitness goals? - At the moment mine is to KEEP MOVING and fuel my body with the food that it needs! ... I want to keep my body healthy and strong for this growing bubba inside of me. - For me this means a lot more upper body workouts because my hips are definitely coming to terms with the fact that they are carrying another human again - It’s important to set realistic and achievable goals for YOU. You might not be the fittest, strongest, or most toned but you can be the best version of yourself and appreciate your body for all it has done (and is doing). - Give yourself some love ladies (and gents)! xx

16.01.2022 This pregnancy has definitely got me loving juice! It’s something I usually don’t have because I focus on drinking water 90+% of the time but lately I have enjoyed my fair share of apple and orange juice! Do you choose juice as a ‘low calorie’ or ‘healthy’ option? It certainly has benefits and tastes delicious! But it’s important to know that fruit juices can often be higher in calories than you realise. This ‘Nudie’ juice which only contains apples still gives yo...u a nice calorie hit (approximately 216 calories in this 400ml bottle*). If your goal is to lose weight you need to be in a calorie deficit. Drinking juice and high sugar drinks can make it difficult to stick to your calorie target. If you are trying to lose weight - remember to consider not only the food you eat but also the liquids you drink! They may be hindering your goals more than you know. *When entered on My Fitness Pal. #applejuice #nudie #delicious #knowwhatyouconsume

15.01.2022 DO YOU WANT TO LOSE WEIGHT? (Specifically body fat?) FYI - this is 80-90% about your diet! What are you eating? What are you putting in your mouth? ... Don’t get me wrong, there are so many huge benefits that come from all types of fitness training. Getting into a regular training and fitness regime can actually help you stay motivated and on track in regard to your eating. It can also modify your overall body composition in relation to your muscle mass and density. It can give you more definition, shape and help eliminate cellulite as you increase muscle (just to name a few of the external physical benefits). But ultimately, there is no denying the fact that you can’t out train a bad diet. Fuel your body for success, fuel your body to feel good! Some great tips for those of you considering how you could improve your diet: - What are your serving sizes like? Try to make sure they aren’t too large. - Have you got a variety of natural colour in your food? If you are eating all brown/white/beige foods you need to incorporate more fruits and veges into your diet. - Try to stay away from processed foods where possible. - Beware of creamy/cheesy sauces (they are delicious) but super calorie dense - Soft drinks aren’t worth it! Not if you’re trying to lose weight. So many calories and so little reward. Stick to the good stuff (water) Featuring... our dinner! Who wants the recipe!? xx

15.01.2022 Do you need help to get your nutrition on track? Nutrition used to be the constant struggle in my life. It was always a balancing act. Lots of trial and error over the years has now given me a clear understanding of what works for my body and what doesn’t. ... You don’t need to deprive yourself of the foods you love to live a healthy and balanced lifestyle! Today’s afternoon snack thanks to @cadbury and Montague apples was delicious! I don’t eat chocolate too often, but when I do I certainly enjoy it Can you describe your relationship with food in one word? Go on! Give it a try! #balance #chocolate #apple #healthyliving #whatsyourrelationshipwithfood #nutrition #choices #lookgood #feelgood

14.01.2022 Training today at The Renovator in Mornington! I’m enjoying my training at the moment. My goal is maintenance. I want to preserve what muscle I can while moving to keep healthy both physically and mentally. For me and our little babe! ... The second trimester is definitely my favourite. To all the other Mummas out there - which trimester is your fav? What did you like about it? #fitpregnancy #maintenance #gym #mum #babybump #growing #21weeks #love #lucky

14.01.2022 Here is another #throwbackthursday for you guys. This was my 3rd ever comp and probably the easiest comp prep I did (still not easy ). ... Yes my hair was red. Very red! I call this my ‘Rihanna’ phase. (For those of you wondering - this was in 2012) I learnt so much about my body throughout this comp prep and the effect certain foods had/have on me. Not only did I learn so much about food and nutrition but I also learnt a lot about myself, my friends and my family. The support network I have is amazing and I thank those of you in my life who do continue to support me soooo much! If you personally happen to be sitting on the fence in regard to giving a comp a go, for what it’s worth... I say go for it! It’s a journey that you can learn a lot from and gain a lot from xx @ Wagga Wagga, New South Wales, Australia

14.01.2022 High protein snacks! Sunday is regularly a day we set aside to prep for the week. Washing, cleaning, cooking - all the fun stuff! Do you make the most of your Sunday? Do you plan out your week? Set your training times? ... Being prepared for the week helps you set yourself up for success! I get quite bored when having eggs on their own so this is one of the alternatives I love! eggs carrot zucchini mushrooms ham spinach cheese (15g grated - topping) pumpkin

13.01.2022 It’s a rarity at the moment for me to get away and train on my own for an uninterrupted session. I usually get to train in our home gym while our little miss naps or I squeeze in a quick session while Benny ‘mans the fort’. This has meant that I really make the most of these sessions (and squeeze in the necessary selfie! ). ... Finding the time to train is definitely one of the biggest challenges I face but when I do MAKE the time to train, everything else in my life seems to run more smoothly. For me, training makes me FEEL better both physically and mentally. Do you want to feel better both physically and mentally? Join me this January for an 8 week challenge as we create happier and healthier versions of ourselves. #joinmethisjan #fitness #8weekchallenge #healthyyou #happyyou #goals #messagemeifyouwouldlikemoredetails #wecandothis #homeprograms #gymprograms #cateredtoyou

13.01.2022 Healthy dinner options. Finding healthy dinner options that are not only quick and easy but also kid friendly can get hard! ... Here is one of our dinner options from @healthyfoodmag that was a success on all fronts this week! What are your ‘go to’ dinner options? I need some more ideas. @healthyfoodmag Thanks for the inspo! xx

13.01.2022 Are you getting a workout done today or making the excuse to ‘start again in the new year’? Why not start today!? Challenge yourself to be fitter, healthier and stronger! Be a better version of you! You’ve got this

13.01.2022 Back 1. My favourite muscle group to train. ... 2. The muscle group I admire the most (on both men and women!) 3. A muscle group that doesn’t have an appropriate emoji to accompany it What’s your favourite muscle group to train? What muscles group do you admire the most on others? #notsurewhatimlookingat #back #cablemachine #strengthtraining #musclerepublic #workingtowardsmygoals

13.01.2022 Here is a little TBT for you guys. I’ve pulled this out of the vault This is my first ever comp - almost 10 years ago now. ... My body has changed a hell of a lot since then and I am proud of every extra kilo I have managed to gain. This is at a time when women and weightlifting wasn’t near as common as it is today. Female clients would regularly tell me they didn’t want to do weights because it would make them bulky. The simple fact is - it just isn’t that easy! Weight training has soooo many benefits. Not only does it help to create shape, tighten those ‘soft’ parts and improve your metabolism. It feels good to be strong! (This is just a taste of the many benefits of strength training!) Training based purely on cardio does not have these same benefits. To all of you women out there wanting to create a better version of themselves and feel good. I highly encourage you to consider what strength training could do for you. If you want to know more or just want to be guided in the right direction. Please don’t hesitate to reach out. I would love to help! #tbt #throwbackthursday #competition #buildingmuscleishard #strongwomen #strengthtraining #icompeted #yearsago #doyouwantanotherfromthevault? #beabetteryou

13.01.2022 Snack time! What do you snack on? I try to snack on whole foods where possible and keep away from highly processed snacks. This snack is pretty low in protein, (depending on your macro goals you may need to make sure you’re getting more protein in when snacking). ... #fitness #health #healthandwellness #feelgood #fuelyourbody #womenshealth #womenswellbeing #setgoals #peanutbutter #blueberries #apples We use Sanitarium Crunchy Peanut Butter with no added sugar or salt. xx

12.01.2022 Set an achievable goal... There is no point setting a goal that is unrealistic for your current lifestyle. I am currently trying to complete 4 weights sessions a week and these sessions are only 45 minutes! ... Any extra is a bonus, but I’m setting this as my minimum. I still get out for walks and even a jog or two a week if I can But those are all depending on how our family is going and what works for us as a whole. Set small achievable goals to help you get to your ‘big/main goal’. This helps to make things not so overwhelming and ultimately, paves the way for you achieving your main goal!

12.01.2022 What ‘healthy’ foods are you eating? Do you choose the quick and easy protein bars or ‘healthy’ snacks from the health food aisle? Maybe you choose the ‘no added sugar’ option or the ‘low fat’ alternative. It’s important NOT to be fooled by the clever packaging and marketing but to learn how to best fuel your body. ... If you are trying to lose weight these tasty snacks might not be the best choice for you. Lots of these snacks use dried fruit as a natural sweetener (which is great when compared to synthetic sweeteners) but is usually very calorie dense. You should aim to get the bulk of your calories from UNPROCESSED foods. We all know that processed food have their place, but it is often the selection because of convenience or because of the sweet fix they can give. Are you trying to lose weight? Tip: increase your intake of wholefoods rather than their ‘healthy’ processed counterparts.

12.01.2022 I used to treat myself with chocolate after I achieved my goals... I now use activewear as my ‘reward’. Maybe it’s not the best financial approach to goal setting but it works for me! Over the years I have learnt a lot about myself and about how food impacts my body and my emotions. I got to the point where treating myself with food had a whole lot of negative impacts. ... Activewear became a tool to help keep me motivated and stay on track. What helps you to stay on track?

12.01.2022 Who wants to join me on a mini challenge this week!? 10k steps by 4pm each day this week. Make it happen with no excuses!? ... Let me know if you want to join and we can help each other to stay accountable. xx

11.01.2022 Are you getting a variety of colour in your diet? Ensuring your plate is full of natural colours and flavours helps to ensure you are getting all of the nutrients you need to fuel your body. We are trying to experiment with lots of different fruits and veg at the moment to help the kids develop more of an amazing interest in healthy foods. ... Image is out of The Bod FUEL By Sophie Guidolin

11.01.2022 Are you ready to start this new decade with a bang!?

10.01.2022 Do you think shakes should replace meals? My personal opinion and the simple answer to this is... NO WAY! Sometimes a simple answer isn’t enough though I do believe there is a place for shakes but not as a regular meal replacement. ... Maybe you’re in a rush and it’s for convenience? Maybe your shake is more like a smoothie because you’re adding whole foods to it? Maybe it’s the easiest way for you to get some extra protein? Maybe you like the taste!? It’s important for you to know what you’re drinking and know WHY you’re having it. This ‘why’ impacts whether a shake is a good choice for you. The main misconception I find with my clients is that a shake might help them lose weight or is better than eating a meal or snack. Ultimately, I believe protein shakes should only be used to support and compliment a quality diet. What do you think? Do you have protein shakes regularly?

09.01.2022 Family rides, lots of walking and home workouts is how we’re keeping active and sane throughout this isolation. What are you doing to maintain your sanity? #covid19 #isolation #lockdown #family #love #motivation #priorities #sanity #health #wellbeing #healthandwellness

09.01.2022 The process is where the learning and personal growth happens. Enjoy it! - The challenges along the way only make the journey more worthwhile.

09.01.2022 Do you constantly make excuses? Do you tell yourself you’ll start on Monday? Or maybe it’s the start of the month? Or even the new year? Maybe you are a master of procrastination? The thing is... you don’t need to set a day to start making positive changes to your health and fitness! You can do it today. You might start by swapping your bottle of coke for water ... You might go for a 30 minute walk when you get home rather than sitting on the couch and flicking through social media We all start somewhere. Make today the day that you start. xx

08.01.2022 What a session! Thanks for having us @thearmoury.... If you’re ever in Seymour go and say hello! Killer workouts! #skierg #bike #emom #ouch #whatasession #cardio #spewworthysession #team @ Seymour, Victoria

08.01.2022 Training session with my main man! @benny_angliss_fitness What do you have in common with your partner? ... What do you like to do together? Benny and I definitely have a shared passion for health and fitness. We love when we have the opportunity to train together (although I feel like inflicting pain on him when he tells me to work harder or has some other constructive criticism for me ). #healthandfitness #gym #coupleswhotraintogether #shouldersession #love #motivation #myrock #mylove

08.01.2022 Let me help you get motivated this 2020! Our 8 week challenge officially starts on Monday the 6th of January. ... Want to know more details? Please DM me or have a look at my ‘highlights’ 8 week program tab. I’m so excited to start this program and see what changes I can make to my body in 8 weeks! Join me to see what changes you can make in 8 weeks! At the moment we are away so I have managed to get a couple of quick home workouts done. It also meant that today I got to do a quick cardio session back at the old stomping grounds! #maketrainingfun #makemovingfun #healthyliving #healthylifestyle #goals #8weeks #joinme #training #fitness #basketball #waggabasketball #waggawagga #home #love #passion @ Bolton Park Indoor Stadium

08.01.2022 Let’s stop making excuses and get things done! I was chatting to Benny the other day and he was telling me about a podcast he had listened to where they were talking about the fact that so many people don’t get started or don’t share their work because it’s not the right time or it’s not ‘perfect’. ... This is something that resonated with me because I like things to be ‘perfect’ (this could be the teacher in me). The fact of the matter is SOMETHING is better than NOTHING. This is something I have been forced to come to terms with since having a baby For me, that means a 20 minute workout is better than no workout at all. Getting out for a 10 minute walk while the sun is still shining is better than no walk at all. Are you doing what you can? Can I help you to become a healthier version of you? 8 week program coming this 2020. Home and gym based options available. Join us this summer! DM me for more details @healthandwellness_shellangliss

07.01.2022 We all have the exercises and machines that we hate - maybe even despise. Here is mine! ... It is a killer! Benny told me it would get easier - he also told me I would get better. I still don’t believe him! @benny_angliss_fitness Our Rogue Echo (definitely more of a challenge than your standard assault bike - but the ‘assault’ is a very appropriate term to use!) What exercise or piece of equipment is your nemesis!? #hard #killer #exhausted #ilookhappy #nothappy #happywhenitended #challengeyourself #nemesis #assaultbike

07.01.2022 Home cooked meals instantly make me feel better from the inside out. Steak and veg would definitely be one of my favourite meals. ... What are your ‘go to’ dinners? What’s your favourite home cooked meal? Do they reflect a healthy lifestyle? Are they teaching your kids healthy eating habits? Getting vegetables into the kids is definitely a constant battle in our household but I am proud to say that we have come a lonnnnggg way! #homecookedmeal #steakandveg #favourite #healthyliving #healthylifestyle #balance #whatsyourfavourite? #lasagneisanotherfav

06.01.2022 Sometimes training is tough. Sometimes you can’t be bothered, sometimes you feel like giving up. Push through it because the results are worth it in the end! ... #motivation #quote #gymquote #goals #squat #worthit #workhard

06.01.2022 My favourite snack at the moment! Thanks @chobaniau What’s your favourite snack? ... #delicious #chobani #protein #yum #healthierchoice

05.01.2022 Life is definitely throwing out it’s fair share of challenges to so many of us at the moment. For me personally, I struggle with not knowing ‘what the plan’ is. I like to have control over my life and know what is going on. (@benny_angliss_fitness often describes me as a ‘control freak’). But life at the moment isn’t letting me be, we don’t know what is in store for us at the moment. So it is time to suck it up and adapt! ... What I can control at the moment is my physical strength and fitness. At the moment I’m making the time everyday to get a workout in. It is helping me to feel sane and at least in control of one aspect of my life. Do you want help with daily workouts you can do from the comfort of your own home? For $15 per week I will send you a daily workout to keep you active. This can be done with the kids! Don’t make excuses - make the time. We will get through this and we will come out stronger! Stay safe. Shell xx

05.01.2022 Do you hit your 10k steps everyday? Why is it important to prioritise your daily step count? ... Your steps throughout the day can have a huge overall impact on your NEAT (non-exercise activity thermogenesis). We actually burn most of our calories when we are out of the gym. Our NEAT is a component of our energy expenditure that can vary greatly from person to person. For some, making the conscious decision to increase your daily step count can have a significant impact on your NEAT and also your overall health and fitness goals. Some days I have to make the conscious effort to move more to keep my steps up and others days I smash my steps without a thought. But one thing is certain. I always feel better on those days when I have reached my personal 10k step target goal. #neat #makethetimetomove #getoutside #stopmakingexcuses #10k #stepcount #stepgoals

05.01.2022 It’s the beginning of a new year and you’re feeling motivated and ready to achieve your goals! The fact of the matter is, most health and fitness goals take time and commitment. This means you need to plan for the times when motivation is lacking and stay consistent. ... Maybe you’re not seeing results as soon as you would have liked and it’s getting you down? This is where you need to take the time to reflect on how much you want this. You will get there if you want it enough but it will take time, effort, commitment, determination and a little bit of grit when times get tough. Your body CAN do this. Can your mind? #determination #motivation #commitment #goals #dontgiveup #noexcuses #YOUcandoit

04.01.2022 Currently working on growing these babies! (And every other muscle in my body!) ... It has taken me almost 12 months since having Lex to start feeling strength and confidence again, but I’ve got there and gosh it feels good. I’m loving my training at the moment and I’m loving the energy I’m feeling throughout my day to day life. It’s important not to compare your journey to anyone else’s. Your journey is your own. Set your goals and start working towards them. It doesn’t happen overnight but if you stay consistent - you will get there! I am currently writing personalised fitness programs to help others reach their health and fitness goals. If you think this could be of interest to you, don’t hesitate to send me a message. P.s. Thank you to so many amazing women out there who have shouted out to me along the way with continuous encouragement and positivity! Whether it be a quick DM or a chat in the gym. Thank you - you had a positive impact on my journey and I really appreciate it. Just to name a few @teeganyates @chantelle_mary @chloealysesmith @sinead @cassmcrae @khudgson @happywholesomejess @healing_with_natalie @lori_underrenovation @lorenedmanson #womenpoweringwomen #thankyou #goals #postpartum #workingonme #letmehelpyou #positivity #love

04.01.2022 I have been craving chicken and vegetable pies constantly over the past month! Today I succumbed to the temptation and had a delicious chicken pie for lunch from the bakery. Did I feel guilty while eating it? ... No way! It has taken me quite a few years, but I am happy to say I now have quite a healthy relationship with food. No, it hasn’t always been the case, but now it is and I am bloody proud of that! The key for me is everything in moderation. Personally I use the 80/20 guide. 80% of the time I make healthy food choices and the other 20% of the time I just enjoy it! What foods are you craving at the moment? Are there any foods you can’t live without? #noimnotpregnant #chickenpie #delicious #80/20 #moderation #enjoywithoutguilt #wanttoknowmore #lemehelpyou #nosoftdrink #enjoyfood #chocolate #pizza #healthychoice @benny_angliss_fitness

04.01.2022 8 week programs are currently getting sent out! Lots of us will be starting tomorrow with some people choosing to start when school goes back. ... Do you want to start your journey to become a healthier and fitter version of yourself? For only $80 you can get an 8 week program. This program includes daily 30-45 minute workouts* you can do with minimal equipment at home or can be done at a gym. *Optional active recovery days and rest days are also included. This program caters for various fitness levels. Contact me to see how this program could work for you. #becomeahealthieryou #joinme #joinus #whynotstarttoday #weallstartsomewhere #stopmakingexcuses #only$80 #program #workouts

04.01.2022 What a day! Today we went to the the @melbournecablepark ... Sooo much fun and even a bit of hard work! My knees and shins definitely felt it! I highly recommend taking your fam there for some fun! @bennyangliss has been talking about trying new things and stepping out of your comfort zone. We encourage the kids to try new things and challenge themselves regularly. But it is important to ensure we challenge ourselves regularly as well. What are you doing to challenge yourself? Are you stepping out of your comfort zone?

04.01.2022 What do you snack on!? Snacking can be when we consume plenty of ‘extra calories’. Being aware of what you’re eating can make a big difference to your overall calorie consumption throughout the day. What are your go to snacks? ... Do you make low calorie or high calorie choices? Some of my favourite ‘lower calorie’ snacks are: - Fruit - Eggs - Rice cakes - Popcorn - Carrots with hummus - Protein shakes - Homemade banana bread - Chicken It’s also important to remember your serving size when snacking and not to go over the top and turn it into a large sized meal!

03.01.2022 Micro bands An affordable and effective training tool to add variety to your workouts. ... Personally I like to use bands for activation work in my warm-up or at the end of my session for a bit of an extra burn. Here are just a few of the exercises you can do using micro bands. Try to keep tension on the bands throughout the whole movement. Have you used micro bands before? What do you think of them? #microbands #training #variety #resistance #tension #motivation #givethemago #noexcuses @ The Renovator HQ - Mornington

03.01.2022 The winner of my 8 week challenge is... (drum roll please) @teaggs_cherie ... In just a short 8 weeks this motivated and driven mum of 2 has made drastic changes to not only her physique but her overall health. She stayed committed and trusted the process! Congratulations on not only winning my first challenge but for achieving these awesome results! Teaggs has won herself two free 1-1 PT sessions as well as my next 8 week program FREE... AND a protein powder* of her choice. Thank you to all the people who took part in this challenge. There has been some fantastic results and you should ALL be proud of the progress YOU have made. (No progress is too small! ) If you have learnt something from this journey then it has been worth it! Stay focused on your successes and embrace your next challenge, (whether it be a physical or mental one)! - Well done everyone! xx *Arbonne Protein Powder Next challenge to be announced soon! Stay tuned! @ Melbourne, Victoria, Australia

03.01.2022 Do you struggle with motivation? Accountability? Maybe you don’t know what to do when you get to the gym? Or are too intimated to step into a gym in the first place. ... I can help Let me help you achieve your goals. Message me to chat and we can organise a fully tailored approach to suit YOUR lifestyle and YOUR needs. After all, it’s about YOU! #coach #mentor #goals #achieveyourgoals #nutrition #training #accoubtability #online #pt

02.01.2022 An arms session over the weekend definitely has me feeling it in my biceps today! Currently I only train arms once a week but I am trying to fit in two leg sessions. ... Do you structure your training to ensure you are working towards your goals? Do you need help structuring your training to achieve your goals? If this is you - please send me a DM and let me help you today. #trainwithpurpose #setgoals #achieve #planforsuccess #letmehelpyou #biceps

02.01.2022 Barbell hip thrusts and fitball hamstring curls! These are two of my favourite exercises for my hamstrings and glutes at the ... moment. What are your favourite hamstring and glute exercises? If you haven’t given these a try I highly recommend giving them a go. When completing the fitball hamstring curls it’s really important to keep your hips raised for the entire movement. #hamstring #glutes #booty #legs #workout #melbourne #favourites #atthemoment @ Melbourne, Victoria, Australia

02.01.2022 This week my goal is to fit in 4 ‘good’ weights sessions, along with attempting NOT to consume every delicious sweet treat that seems to be at every event as we approach Christmas I find setting goals at the start of the week helps me to focus and get prepared for the week ahead. ... What helps you prepare for the week ahead? How do you stay on track? #goals #weeklyplan #motivation #christmas #training #weights #healthyliving #plan #prepare

01.01.2022 I hope it’s not just us who do this! I’ve lost count of how many times we meet each other out somewhere and we’re wearing matching outfits ... Benny did leave the house yesterday at 4am, so in my defence I had no idea what he was wearing! But clearly we need to start communicating our outfit selection Do you end up wearing matching outfits with your partner!? It can’t just be us! #couple #lovers #myrock #mylove #mymotivation #mypest #matching #gym #training #bestfriends @tr_mornington

01.01.2022 A whole body session to get the endorphins flowing for your long weekend. (I’ve stopped doing ab work for the time being but I’ve added some in for you guys ) ... You can try this at home with some dumbbells and a fitball. It will only take 45 minutes of your day and you’ll definitely feel better for it Warm-up (3 rounds) Squats x 15 Push-ups x 15 Glute bridges x 15 Mountain climbers x 30 Inch worms x 5 (slow and controlled) High knees x 30 Workout Giant set x 4 Step back lunges x 24 Standing DB shoulder press x 12 Heels taps x 30 Giant set x 4 Fitball hamstring curls x 12 DB lateral raises x 12 Fitball crunches x 20 Finisher x 2 30 standing calf raises 1 minute plank Depending on your current fitness levels you might want to lower the reps and/or sets to help meet your personal needs. #makethetimetomove #endorphins #fullbodysession #getmoving #17weeks #2ndtrimester #babynumber2 #ididntdotheabwork