Kat Yiannakis in Surry Hills, New South Wales, Australia | Nutritionist

Kat Yiannakis

Locality: Surry Hills, New South Wales, Australia

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• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist
• Womens health clinic

25.01.2022 B A N A N A B R E A D ! Made healthy thanks to Fit Snax :D * * * * * * * * * * * * * * * * * * * Banana Bread is a great morning tea snack.. except for when you look a little closer into the ingredients of the pre-packaged snacks! A lot of them are full of added sugars, have preservatives and artificial flavours in them - making them unhealthy and toxic to the body.... Luckily, my company FitSnax has an all natural, refined sugar free version of banana bread. It tastes just like the real thing , actually, better - without any added nasties. Making it perfect for a mid morning break treat, or great in the kids lunch boxes! * * * * * * * * * * * * * * * * * * * Ingredients: 2 bananas, chopped 2 tsp baking powder 1 cup almond milk 1/2 cup coconut flour 1/2 cup mixed wholegrains (rolled oats/barley/rye) 1/2 cup walnuts 4 eggs 3 tbsp Natvia Method: 1. Preheat oven to 180 degrees celsius and line a loaf tray with baking paper 2. Place all ingredients into a large bowl and mix until well combined 3. Pour mixture into lined tray and sprinkle extra oats and walnuts on top if desired 4. Bake for 50mins or until bread turns golden brown 5. Allow to cool Serves 9-12

24.01.2022 This month 2 very special people, lost their own special people When someone loses a friend or relative, it makes you realise how short life is But what i think it should put into perspective is that you shouldnt live life trapped by rules or negativity You should never leave a conversation angry; what if its the last you have? You should always thank your family for being there; what if you cant say it tomorrow? You should definitly leave the job you hate; wh...at if you never get the chance to do the job youve always wanted? You should go to all the places you want to go; because you can always pay a bank back, right? You should message your friends in different cities; because what if theyre offline forever next week? You should enjoy that coffee daily; because its delightful and dancing fairies on your tongue shouldnt be ignored You should give things a chance; because what if you cant do it next year? You should give people a chance; because what if they help you change you for the better? You should tell someone straight away if youre planning on being a jerk; so they can choose if they want you to waste their time And you should never, use distance as an excuse, for anything. See more

22.01.2022 I dont eat perfectly anymore. I dont have a regimented routine at the moment, i am not ripped and i dont weigh 56kg like i used to. I do eat out, i do mix up training, i do have a giant booty and i do weigh a lot more than i used to. Sometimes i eat mac and cheese deep fried with my friends, sometimes i eat quinoa and feta like im a yogi. Sometimes i sleep in and eat in breakfast in bed and sometimes i lift heavy shit and crossfit. We tend to focus too much on the i donts, w...ithout realising they are a silver lining of i dos. I spent alot of time focusing on the i donts, until i realised how many different things i do and can do now because im in a different stage of health and fitness. Dont compare your journey to anyone elses Fitness isnt a sprint to the end. Its a marathon., that isnt always linear Keep going and enjoy the stages it comes in! See more

21.01.2022 My nutrition client, Antonio, killing it 14 days out of his comp. Its week 18, we are close! Here he is posing with friend and collegue Euan

21.01.2022 I love what i do The journey to the stage is such an amazing process. Working closely with just a few clients allows me to understand exactly what these lovelies want to achieve, and the healthiest way to get there. The process is more important than the day, and any medal is just a bonus. Meet Sandra. After a successful 12wk journey, she entered the Over 30s and first time #bikinimodel divisions. She just placed 3rd and 4th in MEGA line ups at @inba_nsw #superbodies An absolutely beautiful human whose #hardwork and #dedication has paid off. Let the hashtag live on ladies, because you all continously to #SMASHTHATSHIT

21.01.2022 This service has saved my life. And continues to help in times of crisis. The government wants to cut it off. Please sign my petition to help keep it (and me. and many others) alive. https://www.change.org/p/government-funding-restructure-dis

20.01.2022 My amazing client, Laura Basta, Pro PNBA Fitness Model, is hitting the Las Vegas stage tomorrow! An amazing 21week journey, Laura has dedicated so much time and effort into this sport - its unreal! And the work has certainly paid off. Training hard and preparing to eat over 2800 cals a day, has seen her move from an already small (47kg) lean athletic shape, to an impressive sub 5% body fat (46kg). ... Her motivation and dedication creates conversation, and inspires many people in the Fitness Playground ...but also photographers and randoms in the street haha. Congrats on your EPIC journey my lovely! You have been a pleasure to coach Enjoy tomorrow you weapon! #smashthatshit XX

20.01.2022 REFEED DAY! ***** What are they? And why do them? Implementing a refeed day to a flexible dieting approach, means that during your deficit phase (cutting stage), you still include days where you bring your overall calorie intake to your baseline or a slight surplus.... But why?? Its all about leptin. Leptin is a hormone is synthesized primarily by adipose tissue, its controlled mostly by both numbers of body fat cells, as well as size of your body fat cells. Leptin plays a role in regulating both hunger, food intake and energy expenditure. When levels fall, cravings intensify, so when you are in a deficit, and want to eat all the things, its because your body is responding to a physiological signal, not just your mind playing games and making you want to eat the world!! Leptin also signifies a slowing metabolism. When reducing calories, your body will begin to slow its metabolic functions in an effort to make due with the amount of fuel that it is being given. This sometimes leads to NO fat loss.. which is when implementing more regular refeeds or cycles is a good idea. This differs for everyone. By periodically kicking leptin up, you reduce physical hunger and potential reduced metabolism. Leptin is highly responsive to glucose metabolism so, when doing a refeed, you will benefit much more if the majority of your excess calories are coming from good sources of carbohydrates that will turn into glucose. I currently have 2 refeed days a week. I am only in a slight deficit, but with 4 strength days, I listen to my body and can recognise the need for energy. I like to choose acai bowls, post workout at Fitness Playground on refeed days, as the fruit is a great way to replenish the body, give me a good sugar hit post workout and ... is just a delicious start to the day! #acaiventures

19.01.2022 Healthy Living, Balance and Consistency = Real Lifestyle Transformations. >>[email protected]<<

18.01.2022 Being a bikini model, in season for almost 2 years, meant i spent a lot of time incredibly lean, on strict bodybuilding programs, focused on body image, being strict on food intake and in a calorie deficit... By the end of Worlds 2014, id had enough of dieting and told myself I want to be like Xena. I wanted my body to show the strength of my mind. This meant a break. And a big one. The top photo is 18 months ago, a week before Worlds, the bottom is today.. 10kg more, 10x ...stronger, and in a body that suits me, and my personality so much more A variety of training techniques, training phases and experiments with food intake the last year and a half, has shown me what my body is capable of pulling, pushing, lifting and carrying, without worrying if ive got abs or not. These phases helped educate me on what works, what doesnt, what i like and what i dont. Its easy to get caught up in the aesthetics of the fitness industry. Especially when FB is flooded with glammed up fitness models and people are paid to post their abs on instagram. Being fit and getting into exercise should be about how you feel, having fun socially, finding balance, learning and most importantly helping your general health Ive taken a long break from bodybuilding; for many of the reasons above. To me, its an extreme sport, pushing the mind (and body) to the limit. Basing fitness on aesthetics isnt something I can, or wish do for a long period of time again. But rather, thinking of it as a "phase" of training, is something I may just be willing to experiment with in the next year. Time will only tell!

16.01.2022 A year off competing was tough! Im certainly not a lean bean anymore :( but i am fitter, more flexible and stronger than ever :D Perth Summer awaits me! Shred time! Todays workout was an intense met con designed to push my anaerobic threshold next level. Short rests and a lasting metabolic calorie burn! 5x 100m row / 20 rest... 4x Sled push / 20 rest 3x 20 wall ball / 20 rest 2x 20 burpee / 20 rest 1x 1min stair run with kg 1 MIN recovery Repeat 2MIN recovery 20/10 Tabata: Round 1 4min : Kettlebells; Airbike, kb squat to press, kb swing, kb rows 20/10 Tabata: Round 2 4min : Body Weight; Squats, squat to star jump, push up, push to planks Try it if you dare!SHAPEHOUSEHOUSE

16.01.2022 Mixing up my training with some gymnastics on my balcony today Listening to old mate bieber, that motivation! #archerpressup

16.01.2022 International Womans Day... I saw a post that showed lots of women being fit and having awesome physiques. A sign of commitent and absolute determination, yes. But, I rolled my eyes when i saw one of the pictures included me. How has everything become so physical? What about the strength it takes for those to take on battles with your mind, day in, and day out? To try and control something that is constantly nagging in your head. To try and live in a world where body image i...s everything and fitspo is all the rage. I fall into two categories. Because my physical side loves the stage, being dominant and fit af. But the mental health side is torn, and sad, and struggles 365 days of the year. So. Heres to the women who fight mental health illnesses, and to those women that help get the rest of us through. Youre the strong ones #edhope.

16.01.2022 I love what i do! Such amazing progress from one of my clients Already a super fit, healthy girl, Milena wanted to gain more confidence, increase her strength and understand how she could change her body The process of her transformation included sustainability - and consistency, without depriving or restricting herself from food groups. An individualised training regime, and correct (larger amount of food) consumption than previously, in the right proportions, has seen he...r achieve her goals and beyond! Each client i programme for is different dependant on what suits them and what they want or need. In 8 weeks, Milena and I worked together so she could have fun at her social events, so she could eat carbs, icecream and drink wine. Balance takes time and education. She didnt starve herself and she certainly didnt eat spinach and chicken everyday for 8 weeks straight. Want to learn about your body and how it can change? Lets work together! Im taking on 2 more online clients! [email protected]

15.01.2022 My fave start to the day. Oats I choose to top my oats with a source of fats to keep my hormones happy and healthy and to help keep my sweet cravings at bay! Oats are low gi, aiding to keep me fuller for longer. By adding a scoop of protein, i also make sure that my body gets a good balance between essential macronutrients Todays breakfast at Oatmeals NYC West Village was steel oats, nana, pb and protein. Amazing!

14.01.2022 My client, Laura Basta, now a #Pro and the World Number 1 Fitness #Champion @laurabastamissolympia Comp season begins soon!! This kind of hard work and transformation means there needs to be accountability, sustainability and consistency - without diets that deprive or restrict you from food groups. Individualised programs and education is going to make your journey much more enjoyable! Interested to know more?? [email protected]

14.01.2022 My amazing, client, friend and collegue, Laura, came to me in June and asked me to help educate her and grow her knowledge with nutrition and competition prep. Already an amazing healthy athlete, the past 21wks weve seen Laura train hard, pose and have twice weekly comp, nutrition and education sessions with me, prep meals of over 2600cal daily and do so much more, to work her way towards an extraordinary physique. It was no surprise when she sweeped the floor clean at both t...he State and National titles, gaining herself a Pro Card and the chance to compete at Worlds in Las Vegas yesterday. I could go on about how proud i am... But its a no brainer here. A world class physique, means a World Class title. Im not surprised at all really. NUMBER 1 IN THE WORLD BABY! #SMASHEDTHATSHIT !

14.01.2022 Staying healthy on holidays means you have to try and find balance between indulging and doing some exercise! Its surprisingly warm here in NYC - so while my travel buddy sleeps in, im finding outdoor areas for HIT sessions. 25mins of sprints at the East River Sprint Track today... and maybe a cosmopolitan with dinner this evening

13.01.2022 Client Antonio killing his winter shred the last 12weeks! 4 more to go til he hits the stage! Weve taken a flexible approach to cutting, with regular refeeds and a deficit that hasnt dropped under his basal metabolic rate. He still eats bread and fruit, drinks coffee and enjoys meals out. With nutrition on point and training hard with my client and collegue @laurabasta - these results speak volumes of a compliant, motivated and consistant client. ... Successful food programming and results like these comes from consistency. If your coach cant answer your question, doesnt understand your work/life schedule and gives you fish for every meal - chances are, their methods are out of date. #SCIENCE Online guidance queries : [email protected]

13.01.2022 2 years ago, the thought of pushing and pulling over 100kg on a sled was not only a joke, but the thought was a nightmare! and a goal incredibly far from reach. Fast forward to 2016 - 100kg is my warm up. Nothing happens over night. Progressive overload and mobility work (and a tonne of food) has helped get me strong af. Hard work will always pay off #smashthatshit #fuelledbyfitsnax #statustank

12.01.2022 SHAPEHOUSE wear is at Fitness Playground !!! We have Open week at FP next week. Thats means : Free Entry Free Classes ... PT sessions for Charity Pop Up Stores Be there For good times.. And even better pants

12.01.2022 Social Media and Mental Health The reality for many people, that don’t want to ‘valencia’ their lives on Instagram or live stream every problem of their life via facebook, is that life likes to constantly throw curve balls at us and challenge who we are and what we are doing, often. Many people look and admire social media fanpages of celebrities, fitspo models and successful people, in hope and desperation that they too, can one day be like the people they conti...Continue reading

12.01.2022 Social Media and Mental Health The reality for many people, that don’t want to ‘valencia’ their lives on Instagram or live stream every problem of their life via facebook, is that life likes to constantly throw curve balls at us and challenge who we are and what we are doing, often. Many people look and admire social media fanpages of celebrities, fitspo models and successful people, in hope and desperation that they too, can one day be like the people they conti...Continue reading

11.01.2022 PANCAKES ARE BAE. Perfect post workout, for breakfast, or for dinner because why not? These are my apple cinnamon pancakes!... 50g oat bran 2 egg whites 1/2 scoop vanilla mPrana ONna ON Water Cinnamon to taste Mix all ingredients to form a batter like consistancy. Pour into a heated non stick skillet, flip when bubbles appear. Boom! Top with an apple, pb and extra cinnamon One serve, approx. 6 pancakes. 40p/3f/35c without toppings

10.01.2022 Heres 2.5years difference Left: Sept 2013 55kg/9% BF. Middle: Sept 2014 55kg/8% BF. Right: Jan 2016 #fatlife. 66kg /19% bf ... Ive taken 14 months off being a lean bean! Stronger, bigger (and fatter) than ever. Current status: tank Excuse me if my lats have been blocking your view... Cant wait to transform in the next couple of months!! Not sure how long its going to take, i just know the goal is to keep this muscle, and be shredded af before my midyear trip ready for the challenge! #deltslikedonna #smashthatshit See more

10.01.2022 Being a bikini model, 'in season' for almost 2 years, meant i spent a lot of time incredibly lean, on strict bodybuilding programs, focused on body image, being strict on food intake and in a calorie deficit... By the end of Worlds 2014, id had enough of dieting and told myself I want to be like Xena. I wanted my body to show the strength of my mind. This meant a break. And a big one. The top photo is 18 months ago, a week before Worlds, the bottom is today.. 10kg more, 10x ...stronger, and in a body that suits me, and my personality so much more A variety of training techniques, training phases and experiments with food intake the last year and a half, has shown me what my body is capable of pulling, pushing, lifting and carrying, without worrying if ive got abs or not. These phases helped educate me on what works, what doesnt, what i like and what i dont. Its easy to get caught up in the aesthetics of the fitness industry. Especially when FB is flooded with glammed up fitness models and people are paid to post their abs on instagram. Being fit and getting into exercise should be about how you feel, having fun socially, finding balance, learning and most importantly helping your general health Ive taken a long break from bodybuilding; for many of the reasons above. To me, its an extreme sport, pushing the mind (and body) to the limit. Basing fitness on aesthetics isnt something I can, or wish do for a long period of time again. But rather, thinking of it as a "phase" of training, is something I may just be willing to experiment with in the next year. Time will only tell!

10.01.2022 https://m.facebook.com/story.php EatFed have programs to help. Dont avoid what is a serious problem. It causes havoc on every aspect of your life. X

09.01.2022 #realtalk. On most days, as in 95% of 365, I wear t shirts or clothes that drown me. And completly cover my body. I am the only female trainer that wears a male shirt to work. And I would DIE before i ever wore a crop top like this in public. Actually. I havent even worn a bikini since November 2014. Why? Because the topic of BODYFAT and BODY IMAGE seems to be the only thing that people focus on in the fitness industry. When to me, fitness is about positive mental health and ...feeling good. Its heart breaking that i am so uncomfortable and that some days the fitness industry does the opposite of making me feel good. I once was a 55kg bikini model. Im now almost 20kg heavier and 10% bigger than i was 3 years ago. My friends and collegues that im surrounded by are where i was back then. Its a shit time when you feel like the dumpling in the group. And after taking this photo, i realise how im not even close to fat! But heres the thing.. I wore a singlet today. So people saw me out of my moomoo. I had 8 people (!!) either comment on my size, body shape or muscularity within 3 hours. Wether or not it was because i wasnt in a t shirt, every remark left me feeling like absolute fucking shit. Yes, i get it. Ive gained weight. Im not tiny. But i can bench press more than my weight, i could crack a walnut in my elbow and as of today, i can sled pull over 200kg. Noones journey is the same. So keep negative remarks to yourselves because you dont know what someones going through. Be kind to one another. Because the power of your word, is what can cause serious mental health issues for someone without you even knowing it.

08.01.2022 PANCAKES ARE BAE. Perfect post workout, for breakfast, or for dinner because why not? These are my apple cinnamon pancakes!... 50g oat bran 2 egg whites 1/2 scoop vanilla mPrana ONna ON Water Cinnamon to taste Mix all ingredients to form a batter like consistancy. Pour into a heated non stick skillet, flip when bubbles appear. Boom! Top with an apple, pb and extra cinnamon One serve, approx. 6 pancakes. 40p/3f/35c without toppings

08.01.2022 Want to be EDUCATED on how to live a healthy, flexible, balanced lifestyle? Want to know WHY you are doing what youre doing? And WHAT is best for YOU? Dont get caught up in cookie cutter, boring meal plans that require nothing but chicken and rice. Transform your mind and body, and LEARN about how to do it, with individualised guidance, through my Online Coaching Options ... Few spaces available! Email now: [email protected]

08.01.2022 I love what i do! Such amazing progress from one of my clients. Already a super fit, healthy girl, Han wanted to gain more confidence, increase her strength and understand how she could change her body. She isnt a competitor. In fact, she is an incredibly amazing yogi! The process of this transformation included sustainability - and consistency, without depriving or restricting herself from food groups. An individualised training regime, and correct (larger amount of food) c...onsumption than previously, in the right proportions, has seen her achieve her goals and beyond! Each client i programme for is different dependant on what suits them and what they want or need. Han followed 5 day food programmes and enjoyed the weekends to macro track. Which means, in this 7 weeks - she did go on 2 holidays, she did have fun at social events, she did eat carbs, she did have icecream, she did drink wine, she didnt go brain dead, she didnt starve herself and she certainly didnt eat spinach and chicken everyday for 7 weeks straight. I am so proud of my clients. Sorry to boast. But they seriously know how to #smashthatshit ?Fitness Playgroundund

07.01.2022 Being a coach is so much more than just giving someone a program to follow. Each client is different, with different goals, histories, injuries and drive. Every client has to have specific programs designed to suit them, their preferences and lifestyle. As a coach, it means many hours are spent getting things right while creating a good trusting relationship and a fun team mentality! It also means, if your client is on stage at 11pm Perth time, you set your Sydney alarm for 1...am and cheer from your bedroom! Im so proud to coach the handful of ladies that I do. Why are we a small group? Because I take time to get things right. No bulk group plans here. These ladies support each other, train with each other and welcome one another to events. Its an amazing group to be a part of, even if 1 or 2 are online and not here in Sydney. Meet Danae, an online client, a first timer to comps, who smashed her first competitions last season. We watched her transform and are all so proud I have few Season B 2016 spots left. Learn about you, your body and be apart of our supportive and fun group. Come and #smashthatshit!! [email protected]

06.01.2022 https://www.facebook.com/events/868563603235189/

06.01.2022 F.U.E.L The human body works in amazing ways. Exercising is very important, but if you arent eating according to your goals, then its very hard to get results. You dont have to follow strict plans, diets, regimes or extreme protocols with nutrition to get what you want. Its simple - eat well and balanced. Find out your macronutrient targets for your goals and simply break it down. Think, 80-90% of your day as healthy, wholesome foods and 10-20% eating a little treat ...thatll satisfy your sweet tooth, so you dont go YOLO on the weekends. ------- The past year has been a growth phase for me. Much food consumption I am officially 12kg heavier then leaving Perth in 2013 and a tonne stronger! Ready to start cutting ze bulk with a change in macro targets Want help reaching your health and fitness goal? Email me [email protected] See more

06.01.2022 Boom! Week 10 of our powerlifting programme! No focus on aesthetics, no hypertrophy training, just 3x a week strength/heavy lifts with 2x metcon/cardio sessions a week. Over the 3 phases there has been variations of squats, deadliftss and presses. Both myself and my training buddy have improved our lifting techniques, with many increasing in load too. Over this programme, there has been a huge difference to my shape and composition! Theres 6 weeks difference here, and 7kg l...ess weight. Without that having been the goal, im pretty stoked. Theres 2 weeks til getaway time and into phase 3 of our programme now. At the end of each week and phase i assess my progress. Progress in phase 2: Food Consistency 60% (whoops) H20 and Supp regime 70% Training Consistency 100% Phase 2: Back Squat and Shoulder Press PB increase Down 7kg #fuelledbyfitsnax Ready to smash the next 2 weeks, before taking myself down a transformation route upon return of my trip Need a hand with training, nutrition, technique or mobility??? [email protected]

04.01.2022 Christmas gift ideas SORTED! SHAPEHOUSEE sale!! Get around it Flavs Basilee wearing the amazing Pucci crop and pants

04.01.2022 Protein Pancakes! ************************* Often, the pancakes we eat out at restaurants or we find in cook books contain white sugar, which has a drastic impact on the carbohydrate content, and over all calorie content of your breakfast. 2-3 normal pancakes can contain a whopping 500 calories! The sugar content also impacts greatly on your blood sugar levels. When eating a breakfast high in sugars, your blood glucose levels spike. This can then lead to sugar crashes a l...ittle later on in the morning. Leading to fatigue, tiredness and carvings for more sugary foods. My company Fit Snax has created a pancake that people are constantly asking for! They are not only low in carbohydrates, but are completely refined sugar free AND high in protein. High protein breakfasts add is satiety, keeping you fuller for longer and helping to ensure your blood glucose levels are stable for the rest of the morning. *************************** Ingredients: 50gm oat bran (or brown rice farina if gluten intolerant) 2 egg whites 1 scoop Prana On protein (I like the coconut flavour) 1 tsp slippery elm powder, optional 1 tbsp Natvia, optional Water Method: Simply mix all ingredients until a batter like consistency is formed. Heat a nonstick frying pan and dollop spoonful on the pan. Flip when bubbles appear. Top with fresh fruit, yoghurt or nut butter Makes around 5-6 pancakes Macros 40/4/35 Approx, 336 calories

04.01.2022 NEUROPLASTICITY Time and time again i find myself with my head in the freezer. Just eating. Wether hungry or not. Why?? I used to blame it on past binge eating disorders. But what is it really? My neurological brain patterns that I made into HABIT When you constantly do something, you wire your brain in a way that creates normal patterns. Even if it is just 1x a week. The last 4 weeks as ive focused on strength, ive focused also on breaking the wired systems ...ive created. How?? #Neuroplasticity. I started creating new habits to break old. I write down daily the words neurological junk to remind myself that the brain plays tricks on me, and that over eating isnt what I need, its simply a pattern I created. Other habits includ check ins with friends, pictures and removing snax from the freezer. Simple, yet effective. Im not 100% with food - lets be real, i like brunch and im not here to be 7% BF anytime soon. But the changes have meant an obvious change in my body: #tank. Food Consistency 80% H20 and Supp regime 90% Training Consistency 100% Relationship Improvements Mental Mindset Improvement Energy Increase Quality Sleep Strength Improvement Fitness to me, is about positive mental, and how it can be used daily to improve it. Not how lean you are, not how great you are at being in a deficit. Just how it helps you be happy Anyone struggling with disordered eating patterns, the book #brainoverbinge - will completly transform your life. @thebutterflyfoundationaus

02.01.2022 The journey of comps requires a lot more than controlling diet. As a coach, i believe it is 100% essential to have a healthy relationship with food before competing, and a positive training background with at least 6 - 12months. My client base remains small, as I like to dedicate a lot of time to get things right for these girls. No two bodies are the same. No 2 histories are the same, no metabolisms or allergies are the same. Supplying a client with the exact same food or ...training programme as the next person - is not only unethical, but will essentially result in an outcome that may not lead them to be their best on stage. EVERYTHING counts when it coms to comps. It NEEDS to be tailored to them. I truly care for these clients, because why?? They are now my friends A small group means constant communication for advice and help. Its only natural friendship blossoms Meet Vanessa. Vanessa has worked with me since 2014 and has had a healthy, balanced lifestyle since. Last year, she took the challenge to compete. She worked hard, was supported continuously, had her plans tailored to her (avocado for days) and her results paid off, placing first in her bikini novice division. These ladies support each other, they train together, they build each other up and are there for one another when in doubt or in need of motivation Its therefore, not just the diet and training that counts, but the support that you are surrounded by that makes a huge impact on the weeks leading up to the day on the stage. Essentially, if you arent enjoying the process, then you arent enjoying the journey You shouldnt feel sad, tired or unsupported. And you shouldnt be questioning the food you are eating. You should be guided and educated on why you are doing what you are doing, and shouldnt fear the answers your coach may be giving you. Be wise in choosing a coach, make sure they are supportive, they are educated or experienced in the field and you believe the journey will be enjoyable with them, and their team (if they have a client base). Be wise in moving into competing. Ensure you have a healthy mindset before considering it, ensure you can devote your time and of course, be ready for a journey of a life time! Season B 2016 - >[email protected]<

02.01.2022 Social Media and Mental Health The reality for many people, that dont want to valencia their lives on Instagram or live stream every problem of their life via facebook, is that life likes to constantly throw curve balls at us and challenge who we are and what we are doing, often. Many people look and admire social media fanpages of celebrities, fitspo models and successful people, in hope and desperation that they too, can one day be like the people they conti...Continue reading

01.01.2022 If youre anything like me.. You eat way too much food on the weekends It does get super frustrating to train so hard and slow results down so much with poor weekend food preparation and choices Here is 3 weeks difference #tanksville. The right is today. Stronger and a tad leaner and tighter now, but not enough for what i wanted. So, to help me stay on track for bikini times on my mid year travels; ive booked a photoshoot for the end of May with @mattknappickphotography !! Ready to stop eating the world now!! #statustank #deltslikedonna #carbsarelife #smashthatshit

01.01.2022 Boom! Week 10 of our powerlifting programme! No focus on aesthetics, no hypertrophy training, just 3x a week strength/heavy lifts with 2x metcon/cardio sessions a week. Over the 3 phases there has been variations of squats, deadliftss and presses. Both myself and my training buddy have improved our lifting techniques, with many increasing in load too. Over this programme, there has been a huge difference to my shape and composition! Theres 6 weeks difference here, and 7kg l...ess weight. Without that having been the goal, im pretty stoked. Theres 2 weeks til getaway time and into phase 3 of our programme now. At the end of each week and phase i assess my progress. Progress in phase 2: Food Consistency 60% (whoops) H20 and Supp regime 70% Training Consistency 100% Phase 2: Back Squat and Shoulder Press PB increase Down 7kg #fuelledbyfitsnax Ready to smash the next 2 weeks, before taking myself down a transformation route upon return of my trip Need a hand with training, nutrition, technique or mobility??? [email protected]

01.01.2022 Oh boy, oh boy, oh boy! Although my weight is significantly up (and THANKS to the 192 people that had to comment on that obvious fact the last fortnight ) Im finally starting to see some changes in my upperbody this week 13wks to peel off the kg for my photoshoot and see what ive built the last 16months slow progress is still progress #twoticketstotanksville #xena #smashthatshit