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25.01.2022 CHANGE You’ve changed Don’t ever change You’re not the same person who you used to be It’s like you’re a different person... SO WHAT!? When did change become a bad thing? When were we conditioned to stay the same for our ENTIRE lives? I turn 40 in a few days and if I’m still the same person I was when I was 20, then I’m in a lot of trouble! (and so is everyone around me!!) We are MEANT to grow and evolve. We are MEANT to learn and change. The word ‘journey’ can be a be cliche but the process of growth can definitely feel like a journey. Unfortunately, you may lose old friends along the way. I promise you not only will your true friends stick around but you will gain so many new friends, so many new experiences, and so much self awareness and personal growth, that the challenges will all be worth it. Change is scary. Change is hard. Change doesn’t always equal success the first time around (or the second or third!) BUT change is rewarding. Change is growth. Change is worth it. Tell me something that you’ve changed in 2020 that’s been worth it #change2020 #change2021 #ChangeYourMindset #ChangeYourThoughts #GoalSetting2021 #MakeTheChange

24.01.2022 Walking into Spring like... Who else is happy to wave Winter goodbye? #byefelicia #hellospring #setgoals ... Photography @bridiecharlottephotography MUA and tan @leahburtenshawmua

23.01.2022 https://www.instagram.com/p/CE-uI3-Aa2U/

22.01.2022 G R A T E F U L

20.01.2022 Hey, it’s just me with your annual reminder It’s important to have goals. It’s important to work to towards something (health, work, family, whatever you choose). BUT not at the risk of your mental health, your relationships or your happiness. If you are punishing yourself because you ate a candy cane, the problem is NOT the candy cane. Exercise is not meant to be a form of torture to burn off the food that your ‘accidentally’ ate. Enjoy the celebrations that yo...u are having with your friends and family at this time of year. Remember, there was a time (not so long ago) when we longed to see each other. For many, they still won’t get to see their loved ones this Christmas. So feel GRATEFUL; not guilty. If you have the opportunity to exercise: feel GRATEFUL not resentful. SHARE if there’s someone you think needs to see this! #grateful #christmasspirit #enjoythemoment #exerciseisnotpunishment #gratitudeattitude #youarenotadog #dontrewardyourselfwithfood

20.01.2022 As a child, I never heard one woman say to me, ‘I love my body’. Not my mother, my elder sister, my best friend. No one woman has ever said, ‘I am so proud of my body.’ So I make sure to say it to my daughter because a positive physical outlook has to start at an early age. Kate Winslett

19.01.2022 Let THE FESTIVAL OF 40 begin!! #ItsMyBirthday #FortyToday #FortyAndFabulous #FestivalOfForty #MakeItLast

18.01.2022 2020 has been challenging for many people. So many heartbreaking stories, both close to home and across the globe. Whilst acknowledging what people have gone through (and are going through), I would love to know what the best thing of 2020 was for you? So, let me know in the comments! I hope you can all find at least one amazing thing that happened #2020recap #bye2020 #hello2021 #gratitude ##AlwaysLookForSomethingBeautiful #grateful #RainbowsAfterTheRain

18.01.2022 Fat Loss = Calories In vs Calories Out....That’s the bare bones of it. But there’s a way to break it down to make sure you are optimising health, finances and mental energy. Introducing the Fat Loss Hierarchy! It’s an order of priorities when trying to lose fat. 1 ADHERENCE & SUSTAINABILITY - Your ability to adhere to the lifestyle you have chosen. If your diet is too restrictive and your training is too excessive, it won’t be sustainable and you won’t be compliant.... 2 TOTAL CALORIC INTAKE - To lose fat you MUST be in a calorie deficit. That’s just the #science. This can be achieved through nutrition, and energy expenditure (training and daily activity) 3 SUFFICIENT PROTEIN INTAKE - Recommended #protein intake for someone who is training is ~1.6 - 2.2kg per kg of body weight. Protein intake is especially important whilst dieting as it aids in retention of lean muscle. 4 RESISTANCE TRAINING/ACTIVITY - Resistance/strength training is a brilliant way to retain or even build #muscle. It will also give you something else to focus on rather than the number of the scales. You can focus on getting stronger!!! 5 WATER & FIBRE INTAKE - Although lower down on the ‘priories’ of fat loss, I consider these extremely important for HEALTH! My clients will attest to that! I recommend 2-3L of water per day and 15g of fibre per 1000 calories of food you consume. Ideally, 80% of that #fibre should be from plant-based sources. 6 SLEEP & STRESS - If your body is constantly ‘wired’ it will have a lot of problems losing fat. It is constantly prepared for battle. Learning to manage #stress and having adequate #sleep is crucial. 7 FOOD QUALITY & MICRONUTRIENTS - Having a wide range of food, and #micronutrients, will ensure you feel fuller, have more energy and are optimising your #health. 8 SUPPLEMENTS & MEAL TIMING - In some circumstances meal timing has it’s place, but not enough to get caught up in, unless you have ALL of the other things sorted! Unless you are an athlete, most supplements won’t be applicable to you (plus 90% of them are full of BS claims, anyway) Moral of the story - nail the basics first!

17.01.2022 2018 2020 2 years between photos. Probably a couple of kilos. Those white shorts definitely don’t fit me atm. Butmeh!! A lot of other things have happened in those two years as well, apart from the physical things. Following on from my previous post, my main goal recently has been purely survival. With a lack of sleep, just getting my training sessions in on top of normal adult life, has been a massive win for me. I can honestly say my nutrition has been h...it and miss, and even my step count has been low. Am I mad? Nope. If I had’ve pushed through my exhaustion, I would have ended up sick, or worse, at risk of having an epileptic seizure (I do have epilepsy, for those who aren’t aware). So, for the sake of a couple of kilos and some visible abs in the right lighting and correct angles. I simply do not care!!! My health will always be my number one focus. Now that I’m getting enough sleep and after my holiday is over, I will be able to re-focus on my body composition goals. In the meantime, they aren’t going to stop me wearing a bikini at the beach!

15.01.2022 What motivates you to obtain your goals? If you are an avid ‘fitness page’ follower you’ll probably see it referred to as your WHY. Why do you do what you do? Studies suggest that intrinsically motivated people are more successful than those who are extrinsically motivated. ... What do I mean by this? Extrinsically motivated people do things to earn a reward (or avoid a punishment). They are doing something because they think it’s the right thing to do, not because they whole-heartedly want to do it. Intrinsically motivated people do things because there are personally invested in it. It’s rewarding to them. It doesn’t concern them if anyone else notices their efforts. When people come to me and tell me that they want to lose weight, I ask them ‘why’? Everyone’s WHY is a very important part of the process, because it’s what we need to keep coming back to when things get hard. And things WILL get hard. It might be to be able to keep up with their kids and be an active part of the family, or to overcome a health issue, or someone might be aesthetically-motivated. Everyone’s why is different. I’m certainly not saying extrinsically motivated people can’t or won’t be successful. You just have to know where you are coming from and your reasons behind it. Know your goal and know your motivation. Source: The Art of Resilience @rossedgley #TheArtOfResilience #GoalSetting #IntrinsicallyMotivated #ExtrinsicallyMotivated #MotivationalMindset #KnowYourWhy

12.01.2022 You don’t need to look like anyone else to be good at your job! Here’s a nugget of advice I recently got from my friend @katelambertfitness I’ve been in my own head a lot lately and she ripped out this corker. ... I’m bloody good at my job. I care about my clients. I’m passionate about their health and mental wellbeing. I give personalised coaching; not cookie-cutter approaches. That’s my gig and I know what I’m doing. It’s that simple. So, now I’m passing the advice on to you, but I’m going paraphrase a little (sorry, Kate) You don’t need to LOOK a certain way to be happy. You just need to FEEL good about yourself and know that you are being true to yourself. Yes, it’s totally fine to have goals surrounding your body composition. But your happiness shouldn’t be dependent on your success or failure of that goal. If it does, then the problem doesn’t truly lie within the number staring back at you from the scale and no amount of weight you lose will ever make truly happy.

11.01.2022 Here’s a list of common things I hear as a coach: I used to look like. I used weigh. Let me show you a photo of when I was X amount of kilograms... I used to be sooooo fit Then my client continues to compare themselves to the ‘old’ them. The ‘old’ them is usually pre-kids or pre-injury or pre-other-life-altering-event. Regardless, my answer is always the same: THIS is your new starting point. Having a goal is awesome, but constantly comparing yourself to an old version of you, isn’t a healthy mindset. For example, your lifestyle pre-children isn’t the same as it after having children, so adjustments need to be made. That’s not to say that you can’t reach your goal, it’s just that you need to be realistic about how you need to go about achieving it. Ensure that your goal is about looking FORWARD, not back! Stop trying be the OLD you and start going about creating the best version of YOU there is!

11.01.2022 2020 Top 9... Why Not? #TopNine #Reflect #WhyNot

11.01.2022 No one ever got healthy through shame. Skinny? Maybe. (probably not for long) But not healthy. Shame, by its very definition has a negative connotation. According to the Oxford Dictionary, shame is 1. a painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behaviour. 2. A loss of respect or esteem; dishonour.... Undeniably, feelings of low-esteem, being uncomfortable, and sometimes simple vanity are often the driving forces behind us wanting to begin a weight-loss journey. I know, because I was that person. But shame can only drive you so far, and it definitely can’t drive you to a HEALTHY lifestyle. Shame drives you to restriction, deprivation, feelings of failure and more self-loathing. You are forever trying to fill a hole in your life that is unachievable. However, if you flip the switch and start focuses on health, the side effects are many and varied Better digestion Better skin Stronger hair and nails Better social life Fitter Stronger And yes, probably weight loss! Make sure your ‘health and fitness’ journey is really about ‘health and fitness’, not shame and deprivation; because that’s not healthy or sustainable.

10.01.2022 Mandy was exercising and thought she was eating healthy but she wasn’t losing any weight. Mandy came onboard as an online client and we developed a structured strength program that suited her. She learned the value of food (including macronutrients) and how they can fuel your workouts and lifestyle. Mandy has not only lost the weight but kept it off for 3 years now. She has had several overseas holidays, and works shift work as a nurse; all whilst flexible dieting. ... She has become stronger and is one of my most consistent clients. This wasn’t a 30 day challenge; it was a lifestyle change! Are you ready to make a permanent change? Reach out on [email protected]

10.01.2022 Put your hand up if you’re tired! Done and dusted Exhausted Over it... Shattered Stick a fork in me I’m done Just. Really. Fucking. Tired. Me too, babe. Me too! It’s the end of the year. We are tired, the kids are tired (and cranky!), EVERYONE IS TIRED. It’s not just the end of the year. It’s the end of 2020; the strangest of years. I doubt we have properly come to terms with everything we have overcome and are still dealing with. Nothing about the last year has been normal and it’s okay to feel emotionally fatigued. I have spent the last two days giving myself a pep talk. Trying to pick my sad, sorry arse up off the floor. I’ve even changed my personal Facebook cover page to an inspirational quote!!! #DesperateTimes We all get into a funk. Coaches, athletes, leaders, influencers: everyone. Don’t ever believe you are alone when it happens to you. Not everyone posts about those days, but they most definitely happen. If you are currently experiencing an end-of-2020 or an end-of-year or any-other-life-is-generally-hard funk, then consider this your pep talk. Rest; don’t quit! You’ve got this, Sista! #RiseUp #You’veGotThis #We’veGotThis #WomenEmpoweringWomen #ReallyFuckingTired #InAFunk #ProcessingTheYear #GetMeOffTheHamsterWheel #PepTalk #FitMum #AusFitMum #wWeightLosJourney #iifym #FlexibleDieting #iifymWomen #Nutrition #Mindset #Training #progress #TeamPhoenix #PhoenixPersonalDevelopment #PhoenixPD #OnlineCoaching #BrisbanePersonalTrainer #BrisbaneOnlineCoach

08.01.2022 WATER Did you know that THE number one performance-enhancing aid for athletes is WATER? Yup! Good old H2O. The free stuff you get from the tap. Even if 2% of the the body’s weight is lost via sweat, then exercise performance can be significantly impaired. ... The ‘normal’ sweat rate of athletes can range from 0.5 to 2.0L/hour depending on temperature, humidity, exercise intensity and the individual’s #sweat response to exercise. That means that you need to be rehydrating with the same amount of liquid to prevent #dehydration and impaired #performance. If you’re like me and your struggling to drink your #water throughout the day during #winter, set yourself little reminders or goals to get it done!!! Cheers!

05.01.2022 It’s time to forgive yourself It’s time to forgive yourself for all this times you looked in the mirror and picked apart your body. It’s time to forgive yourself for putting everyone first, and all that you needed last. It’s time to forgive yourself for not losing the ‘baby weight’. ... It’s time to forgive yourself for eating that second piece of cake. It’s time to forgive yourself for years of yo-yo dieting. It’s time to forgive yourself for putting on weight. It’s time to forgive yourself for all the times you made yourself feel small. It’s time to forgive yourself for always being busy. It’s time to forgive yourself for losing your temper sometimes. It’s time to forgive yourself for not being the Insta Mummy. It’s time to forgive yourself. Period. Why? Because holding onto it isn’t serving you. It’s time to set some achievable goals and start moving forward. #ForgiveYourself #LetItGo #NoBadFoods #BodyNeutral #BodyPositive #forgive #NormaliseNormalBodies #NotaShitMum #FitMum #AusFitMum #WeightLosJourney #iifym #FlexibleDieting #iifymWomen #Nutrition #Mindset #Training #progress #TeamPhoenix #PhoenixPersonalDevelopment #PhoenixPD #OnlineCoaching #BrisbanePersonalTrainer #BrisbaneOnlineCoach #normalisenormalbodies

05.01.2022 Pictures are important but words are important-er. (It’s my page and I’ll make up a word if I want to! ) Instagram and Facebook are visual platforms. Their entire existence is based around photos and videos. What you post is important because it has to capture the audience’s eye. We are literally inundated with thousands of pictures so it has to be good to make us stop scrolling, right? BUT your caption is also important: your content, your substance. ... It’s up to YOU to control the narrative. YOU get to decide how you talk to yourself. YOU decide the dialogue. YOU decide the goal, the plan, the actions. What’s YOUR story going to be? Photography @bridiecharlottephotography MUA @leahburtenshawmua

04.01.2022 So.you fell off the wagon on the weekend? Spoiler alert! There is no wagon, ladies! So, there is no use going full-on self-sabotage mode and undoing all your hard work because you’ve convinced yourself you’re back where you started. #youarent Here’s what to do if you went a bit off plan: ... REVIEW - take an HONEST look at what happened. ASSESS - What could you have done differently to ensure you made decisions that aligned with your goals a bit more closely? PLAN and PREPARE - Plan your week ahead. Plan and prepare your meals. Plan your training. Plan what you will do if placed in the same situation again. Any questions? Pop them below or PM me! Always happy to help!

03.01.2022 Let’s talk sleep! Or more specifically, the lack of it. Get comfy...it’s story time!! I think most of us (especially if we’ve grown a small human or 2) have experienced sleep deprivation at some point or another. I’m used to sleep deprivation. I’ve lived with it for about 11 years now. But in the last few months, I’ve been experiencing insomnia; and that has been a special kind of hell. ... I pride myself on having pretty good sleep hygiene. I’m not on my phone before bed I read to go to sleep I turn off my phone notifications I go to bed at a reasonable hour every night (sometimes embarrassingly early ) But a few months ago I started waking up during the night and not being able to go back to sleep. I tried lots of different things: essential oils, melatonin, sleep exercises - you name it, I tried it! Eventually, I went to a pharmacy and bought some over-the-counter sleeping tablets but got such a hangover from them that I wasn’t able to take them. I saw my GP and she prescribed some different medication. They didn’t work. I also didn’t like the idea of taking sleeping tablets, as a long term solutions. I should add here that I’d recently had a full blood pathology done, so I knew there wasn’t anything happening, biologically. I went back to the GP and burst into tears. I told her I couldn’t continue living on no sleep. It was absolute torture. I was scared to drive, I was at high risk of having an epileptic seizure, and I was simply EXHAUSTED. We talked through some more options, and what I have is now seems to be working. Sleep is such a crucial part of brain function, recovery and mood. A constant lack of sleep is absolutely debilitating. If you can’t get enough to function and you don’t know why, I urge you to seek medical advice. I’m not a medical professional, nor am I claiming to be one. I never step outside my scope of practice, which is why I chose not to share what medication I have been prescribed. In this instance, I’m just sharing my experience. Wen xx

01.01.2022 Merry Christmas! I’m thinking of everyone who isn’t able to spend today with the people the love, for whatever reason. I hope you are able to find a reason to smile today. #FinlayRuby #NixonJames #Christmas2020