Team Turley Performance | Sport & recreation

Team Turley Performance

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25.01.2022 PROTEIN POWER BALLS // I LOVE chocolate and have a pretty big sweet tooth. These are great as a snack between meals or as dessert. Consistency is key with the right level of chewiness, & these deliver! INGREDIENTS... 330 g raw whole almonds or walnuts 60g Pure Native WPI or Organic Pea Protein 20 fresh dates, pitted 3 generous tablespoons of raw cacao or TC’s Naked Chocolat 1 teaspoon natural vanilla paste 1/2 teaspoon ground cinnamon Pinch flaked sea salt 1 orange Coconut, Goji berry, Cacao, Nuts, Healthy Chef Matcha for rolling METHOD 1/ Throw almonds into the food processor with cinnamon, protein powder, a little orange zest and naked chocolat, then process until the mix looks crumbly. 2/ Add the dates and vanilla extract then process again until the mix starts to come together. 3/ Add the juice of 1/2 orange if needed, so that mixture is soft and forms a soft ball. 4/ Form into 14 decent sized balls. 5/ Roll in coconut or any other of my suggested coatings and store in the fridge until you feel like a snack. 6/ Store in the fridge for up to 4 weeks if they last that long! NOTES AND INSPO Add 1 tablespoon of Healthy Chef Organic Superfood for a berry flavour and boost of antioxidants. Blend 2 Power Balls with 1 cup of cold pressed almond milk or coconut water and frozen banana for the most delicious power packed smoothie. #protein #power #dessert #healthysnack #raw #nutrition #fitness #cacao #cinnamon #coconut #energy #womenshealth #personaltrainer

24.01.2022 UPDATE // You may have noticed a few changes lately... I’m going under a new name & have some super exciting things in the pipeline. It’s going to be a huge year! An offical announcement will be released in the coming weeks In the meantime, here’s a sneak peak. This is my big brother Paul, training in Perth. He’ll be featured more in the near future.... At TEAM TURLEY, fitness is in our blood. We have lived and breathed it from birth and stood strong in the face of adversity, many times over. We train for the unexpected. We value excellence + discipline. We prime + prepare ourselves daily. We adapt to any situation. We look forward to serving you. Team Turley Performance. #prime #adapt #strength #resilience #discipline #weightlifting #swimming #femalefitness #femalecoach #weightliftingwomen #personaltrainer #onlinetraining #bondi #beach #teamturley

22.01.2022 ATTN LADY LIFTERS... Treat your warm up sets like working sets. Not only will you look like a boss doing so, you will be in the right frame of mind to hit bigger and better lifts. #winning ! Confidence starts from the ground up. Build the basics & the rest will follow. If you can’t control an empty barbell you have no right loading it with weight. ... Learn it + Earn it. #teamturley #truthbomb #barbell #confidence #wod #weightlifting #olympiclifting #sport #swimming #athletics #femalefitness #femalecoach #weightliftingwomen #personaltrainer #onlinetraining #bondi #beach

22.01.2022 Friendly reminder... You’re only one workout away from a good mood. Smile for me ... #justtrain #happy #endorphins #strongwomen #femalefitness #femalecoach #womenshealth #weightliftingwomen #strengthandconditioning #personaltrainer #onlinetraining #bondi #beach #teamturley

22.01.2022 You can always come back to the bar. To movement patterns. To breath. Allow it to ground you.... Remind you you’re alive. Spark creativity and energy. Build strength and resilience. It will prepare you for life’s many challenges. You have this power and you can choose to access it daily. #strong #mindset #deadlift #femalefitness #femalecoach #womenshealth #weightliftingwomen #strongwomen #strengthandconditioning #weightlifting #personaltrainer #personaltrainerforwomen #onlinetraining #bondi #teamturley

20.01.2022 Here’s to another magic weekend. Make it fun. Make it memorable.... Spend it with those who give you all.the.feels. I’ll be diving deep into the Female Health + Performance course with the legendary @nardianorman but will be escaping for a dip on lunch breaks! You learn more in a bikini right?! ALSO, keep an eye out for tomorrow’s weekend workout to get stuck into. #ocean #dreams #love #beach #femalefitnesseducation #hormonehealth #certifiedcoach #femalecoach #womenshealth #weightliftingwomen #strengthandconditioning #personaltrainer #personaltrainerforwomen #onlinetraining #bondi

20.01.2022 Because feeling strong feels really fucking good and you deserve to feel that! Get outside and move your body this weekend & bring others along with you. Enjoy the rush! x... #strong #strongchicks #strengthandconditioning #weightlifting #weekend #confidence #fitness #fitnessinspo #health #womenshealth #athlete #personaltrainer #bondi #bondibeach

20.01.2022 We have all experienced tough times. Some more than others, yes. If there’s one theme I continue to come back to, it’s this. Adversity is your ADVANTAGE.... I am not weak and pathetic. I am STRONG and able. I have been through heavy shit and come through the other side. It comes down to how conditioned you are when facing difficult situations and how you respond to them. Each and every time I am faced with a challenge, it’s another opportunity to build strength and character. Flip it on it’s head and ask yourself how you can make it a life lesson. What mantras do you use to remind yourself how strong you really are? Feel free to use this one #mantra #mindset #strongwomen #strengthandconditioning #weightlifting #fitness #personaltraining #swimming #summer #femalecoach #athlete #womenshealth #onlinetraining #bondi

19.01.2022 Your past does not define you, rather it tells your story of STRENGTH. Step into this new week with unwavering confidence that you can POWER through anything! Start strong... Avoid distractions Chip away Build momentum Celebrate wins Take pride in knowing the work you put in this week will pay off in all areas of your life. This is YOUR future you’re creating. Make.It.Count. #power #strength #resilience #future #teamturley #confidence #weightlifting #swimming #femalefitness #femalecoach #weightliftingwomen #personaltrainer #onlinetraining #bondi #beach

16.01.2022 PERSIST // Some days it all comes together and other days you feel like rubbish. The most important thing is to never give up! You’re not always going to be on your game, that’s okay. Take what you can from each workout.... Enjoy the experience. Learn the lessons. Stay hungry. Try again. Tomorrow is a new day and double unders take practise + patience #persist #practise #doubleunders #skill #strength #discipline #weightlifting #swimming #femalefitness #femalecoach #weightliftingwomen #resilience #personaltrainer #onlinetraining #bondi #beach #teamturley

16.01.2022 Just because you’re not a professional athlete, doesn’t mean you can’t think & move like one! Olympic lifting isn’t reserved for the Olympics or for Olympic athletes only. Swimming isn’t only for professional, or in my case, ex-swimmers.... You don’t have to compete against anyone but yourself. The beauty of sport is it’s open to anyone and you can pick it up any age. I roll my eyes when I hear people complaining that they’re too old to start something new or they wish they had tried X sport. Dude, you’re not dead, yet! Get out there and give it a go. For sure, it would have been better if you started 5, 10, even 20 years ago. But starting today is better than leaving it another 10 years. Is it not? What have you got to lose? Better health & quality of life, that’s what! #love #sport #weightlifting #swimming #strong #mindset #femalefitness #femalecoach #womenshealth #weightliftingwomen #strengthandconditioning #personaltrainer #personaltrainerforwomen #onlinetraining #bondi #teamturley

15.01.2022 WEDNESDAY 231220 // For time: Swim 300m Into:... 5 rounds 10 push-ups 20 hollow rocks 30 air squats Swim 300m Love a pool WOD! Grab your goggles & give this one a red hot go Freestyle will be your most efficient stroke here, if not, hit me up for some stroke correction sessions! DM for movement swaps, scaling and any q’s. #wednesday #swim #wod #fitness #swimworkout #strengthandconditioning #personaltraining #swimming #athletics #strongwomen #weightlifting #weightliftingwomen #muscle #femalecoach #athlete #womenshealth #onlinetraining #bondi #teamturley

11.01.2022 Sweaty solo hypertrophy sesh on this last Friday before Christmas! It’s not easy training on your own. In fact some days it’s a massive struggle. However, that’s where discipline kicks in, along with years of conditioning. Also, thinking of the burger I was going to have for dinner ... Discipline is the work you do when no one is watching. (read that again) Wearing my fav set from my fav brand @thisisfirstbase Happy weekend fit fam! Make it count #discipline #friday #strong #mindset #weightlifting #femalefitness #femalecoach #womenshealth #weightliftingwomen #strengthandconditioning #weightlifting #personaltrainer #personaltrainerforwomen #onlinetraining #bondi #teamturley

11.01.2022 ENERGY EXCHANGE // Time with people on the same frequency as you. Sharing knowledge, passion, ideas and future plans. These are the moments I chase and am truly grateful for.... Who brings vibrant energy into your life? Stick with these people. Learn from them & hold each other to a higher level. #monday #frequency #grateful #energy #mindset #confidence #goals #growth #muscle #weightlifting #strengthandconditioning #fitness #happiness #bondi #strongwomen #womenshealth #onlinetraining

08.01.2022 WOMEN OF TURKEY, I STAND WITH YOU, I SUPPORT YOU, I WILL SPEAK FOR YOU // I have dug a little deeper into this ‘challenge’ to educate myself on it’s origin and purpose. Don’t get me wrong, I’m all for female empowerment, however this was not started to uplift your Queens or use it as a chance to post a black & white bikini pout pic!... The purpose was to raise awareness of physical & sexual violence against the women of Turkey. Femicide is a sex-based hate crime term, broadly defined as the intentional killing of females (women or girls) because they are females, though definitions vary depending on it’s cultural context. I AM a big believer in Women Supporting Women. Smart, strong + powerful, with an energy that radiates! Those with a platform to be able to instigate REAL CHANGE. I am inspired by them daily and feel privileged to stand alongside them. They encourage me to be a better version of myself. To keep showing up & giving my all. I hope powerhouse little girls like my niece grow into strong, intelligent, confident young women who know their worth, lift others up, are respected as equals and are a voice for those who do not have one. To read & learn more, follow pages like @auturkishcultureclub @beelzeboobz @morcati_vakfi who are supporting this cause. #blackandwhite #challengeaccepted #womensupportingwomen #mensupportingwomen #blackandwhitechallenge #femicide #strongwomen #love

08.01.2022 M AGIC O PPORTUNITY N EWNESS D REAM A CTIVE... Y ES Legit, woke up & came up with this in 30 seconds. I seriously love Mondays! Open your eyes & look for magic. Seek opportunity & act on it. Fresh day, new week - anything is possible. Dream big & make it happen. Activate body + mind. Say yes! #monday #opportunity #sayyes #dream #love #sydney #coffee #strengthandconditioning #fitness #happiness #strongwomen #femalecoach #athlete #womenshealth #onlinetraining

08.01.2022 ATHLETICS OVER AESTHETICS // This has always been my jam! We don’t directly train for aesthetics, although it is a welcomed kickback!... Of course, we all want to look good. We are visual creatures and enjoy what’s pleasing to the eye as well as feeling confident in our appearance, aka naked! However, I strongly believe it shouldn’t be the main focus. Training for a performance goal shifts the mindset from one of lack or (weight) LOSS for example, to one of abundance and (muscle) GAIN. How strong can I get? How fast can I go? How heavy can I lift? How many more reps can I do? How quickly can I recover? How can I improve on last session? How can I be better than yesterday? How does my strength carry through into every day life? So, I challenge you to shift your approach. Train with a performance goal focus and let that be your motivation. Some examples include: Beginner: Bodyweight Back Squat / 1000m Row / 10km Fun Run Intermediate: Pull-up / 1km Ocean Swim Advanced: 60 sec Handstand Hold / Olympic Lifting comp You don’t have to be an athlete to train like one! #athletics #strong #strongchicks #strengthandconditioning #weightlifting #swimming #confidence #fitness #fitnessinspo #health #womenshealth #athlete #personaltrainer #bondi #bondibeach

07.01.2022 Cheers to the weekend! No alarm. Nature hangs. Exercise.... Explore. Quality time. Brunch. Coffee. Alone time. Naps. Enjoy yours x Elephant Rocks, WA #weekend #love #beach #holiday #vitamind #coffee #weightlifting #personaltrainer #strengthandconditioning #fitness #happiness #relax #shadow #light #bondi #beach #strongwomen #athlete #womenshealth #onlinetraining

06.01.2022 BE INTENTIONAL // In training yes, but also in life. Being intentional means living with purpose and in line with your goals and values.... Moving with intent and not simply going through the motions. Learning to tunnel your focus and tune out distractions. Now more than ever this is important to learn & harder to master. How you do one thing is how you do everything. #intentionaltraining #strong #mindset #femalecoach #womenshealth #weightliftingwomen #strongwomen #strengthandconditioning #weightlifting #personaltrainer #personaltrainerforwomen #onlinetraining #bondi #teamturley

06.01.2022 LIFE IS TOO SHORT (to not wear shorts!) // Recently I heard comments of a similar theme from two women I care about. One hadn’t worn shorts for over 20 years because she hated the way her legs look!! 20 fucking years. Are you serious? I was honestly flabbergasted.... The other was worried about wearing a cossie in a hot spring amongst friends & complete strangers on a mini trip away. One I have known for a number of years and I witnessed the dialogue with concern. Ladies (and men) I beg you. Please wear whatever you feel comfortable in and above all, do not miss out on life’s wonderful experiences & opportunities out of fear of unworthiness, embarrassment, shame, anything! Honestly, no one cares and it’s all in your head. You are missing the picture! Missing valuable moments you can’t get back. Missing memories that can’t be re-created. Again, no one cares. Your body, your rules. Your body shape, size, colour, ability does not equal your happiness. So, Whip out your bikini. Wear the shorts year round. Take your shirt off at the beach. Feel warmth, water & sensation on your body. Allow your skin to breathe while training & not overheat in long tights! And don’t you dare tell me nothing fits! You’ve been telling yourself that excuse for too long. Go out there & buy a pair that do, enjoy yourself and if it’s a goal you really desire, set some actionable steps towards achieving it. Accept that your body changes. Be okay with where you are today and realistic & kind to yourself about where you could be in 6+ months time. IF that’s what you want. IF you are prepared to make it a priority! Now, you & your beautiful body get after it #wearshorts #bodylove #love #beauty #confidence #weightlifting #personaltrainer #strengthandconditioning #fitness #happiness #bondi #beach #strongwomen #athlete #womenshealth #onlinetraining

05.01.2022 IDOLISE YO-SELF // Yesterday during a team meeting exercise, I was asked to picture someone I aspire to look like. Someone who represents my ideal physique. As expected, most had a specific person in mind, either an actor or athlete. Fairly common when asked this type of question. Do you know who I said? ME.... A better, stronger version of me. Me in peak condition. For example, if I had a race, comp or shoot coming up. And to be honest, I don’t sit too far off this day-to-day. I am certainly more relaxed with my eating & training, but know what needs to be tweaked in order to reach my prime physical state. I’ve built the base over many years & don’t stray too far from it. Now, I’m not saying they were wrong to say their (external) idols. If it works, go for it! But, it was really interesting to me. I work in a team of males and it made me wonder what answer other females would have given. As women, we tend to focus on external validation. We often put our worth in others and waste time comparing ourselves. I’m not here to compete with anyone but myself and neither should you! I accept where I am now & am prepared to put in the work to get where I want to be. Picture your FUTURE SELF. What makes her happy?! What does she look like? How are her energy levels? What does she consume? Who does she spend time with? LOVE + CREATE HER #unstoppable #manifest #love #mindset #confidence #goals #growth #smile #beauty #weightlifting #personaltrainer #strengthandconditioning #fitness #happiness #bondi #beach #strongwomen #athlete #womenshealth #onlinetraining

05.01.2022 SUNDAYS are for play. Time spent without any real purpose. Off the clock. Downtime at it’s best.... How are you spending yours? #play #sunday #beach #volleyball #weekend #vitamind #love #happiness #fitness #recovery #femalecoach #teamturley

05.01.2022 NEWS FLASH // You Don’t Have To Wait Till Monday! Everyone is familiar with this one liner. Whether you’ve said it yourself or heard someone say it, likely multiple times.... Commencing training on specific day of the week doesn’t mean you’re going to get better results or finally hit that goal. It’s actually delaying your progress! Quit making excuses & commit to REAL lasting change. You don’t need to binge or ‘enjoy’ one more weekend bender either, ultimately damaging your body further. What you need is a reality check & to be boldly reminded this is the ONLY life you get. What matters is that you start, TODAY. #commitment #juststart #noexcuses #fitness #health #happiness #strengthandconditioning #weightlifting #strongwomen #femalecoach #athlete #womenshealth #onlinetraining #bondi

04.01.2022 I LOVE MY BODY // Ladies, repeat after me & say it with conviction. The culture is shifting and it is improving, however we still need to be kinder to ourselves.... Flood your mind with positivity. Celebrate and love the good, along with the less desirable. You never know who is listening or watching... Now go find a mirror & read this aloud until you start believing it! #love #growth #mindset #confidence #womenshealth #strongwomen #weightlifting #swimming #athlete #strengthandconditioning #personaltraining #fitness #happiness #onlinetraining

03.01.2022 IT’S JUST DATA // Bodyweight Measurements Blood Pressure Heart Rate... Scale Weight Bodyfat % Progress Photos Food Diary Fitness + Strength Testing Daily Activity Sleep Data Stress Levels Freaked out by recording metrics? Don’t be, it’s just data. Sure, it can be daunting, potentially a tad uncomfortable and in most cases overwhelming. But, like anything, once you get in the habit becomes normal. The most valuable part of testing is FEEDBACK. You get a snapshot of where you’re at. It highlights strengths and weaknesses, measures progress and cleary shows where you need to spend more time and energy. Compete against yourself. Celebrate the wins (even the small ones!) & work towards new, exciting goals! #feedback #data #growth #goals #strengthandconditioning #fitness #fitnessinspo #weightlifting #personaltrainer #bondi #athlete #womenshealth #onlinetraining

02.01.2022 SATURDAY 141120 // EMOM 30 1: 15 wall balls, 14lb 2: 25 abmat sit-up... 3: 30 sec double unders EMOM = Every minute on the minute. Don’t be deceived, this one will catch up to you. Give it a crack this weekend and pop feedback below DM for movement swaps & scaling. #weekend #wod #fitness #strengthandconditioning #personaltraining #swimming #athletics #strongman #strongwomen #weightlifting #weightliftingwomen #femalecoach #athlete #womenshealth #onlinetraining #bondi #teamturley

02.01.2022 HAPPINESS IS catching up with old school friends. Lots of laughter and being silly. Frolicking in the waves & feeling like you’re on holiday for a few hours.... Ah, thank you Thursday. Thank you life #grateful #happiness #health #energy #smile #summer #swim #love #holiday #ocean #beach #swim #bondi

01.01.2022 Loves an adventure Sunday! Send me your favourite walks, hikes, trails with a view! Sooooo good for the soul!... Also love the look on people’s faces when I wear a weight vest! Like to keep them guessing, but I did assure one couple it was not a bomb... they didn’t appreciate my humour. #sunday #adventure #weekend #love #sydney #vitamind #coffee #strengthandconditioning #fitness #happiness #hike #strongwomen #athlete #womenshealth #onlinetraining