Total Transformations | Sport & fitness instruction

Total Transformations

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24.01.2022 If you get tired, learn to rest. Not quit #clientprogress

24.01.2022 Are you a fan of plant-based meals? If you've heard us talk about food before, you know we love eating all the colours of the rainbow Now that Season 4 is released, we're putting all our attention to getting The Weight Loss Podcast Academy ready for you! SUPER excited to be releasing this to you!! We have 6 recipe packs full of tasty and nutritious meals waiting for you to try, including a whole stack of plant-based recipes ... What do you love about plant-based meals? Have you tried many? We'd love to know! #comingVERYsoon

24.01.2022 What do you think someone needs to do to go from the pic on the left to the pic on the right?

24.01.2022 Got a sweet tooth? Don't worry, so do we The Weight Loss Podcast Academy has a range of recipes that you can choose from, including some sweet ones. When you're doing this for life, you don't need to omit food groups from your weekly menu! #thankgod... So tell us, which time of the day would you be most likely to munch on one of the recipes pictured? Breakfast? Lunch? Dinner?

23.01.2022 NEW EPISODE OUT NOW! We wrap up Season 5 with a favourite theme of ours; answering your questions in a Q&A! You can find this episode in your favourite podcast app!

22.01.2022 Eat for the body you want, not the body you have #wlpclientresults

21.01.2022 Have you ever wondered what could happen if you stopped stopping? In this episode of the show, we talk about just how much our lives have changed because we stuck with the decision we made to change. Sure, our initial goals were all based around weight loss, just like yours. But sticking with it has rewarded us in ways we could never dream of.... Career, friendships, relationships, new experiences. Are you robbing yourself of far more than "just" weight loss because you are always starting over again?

21.01.2022 *"I don’t have a specific weight in mind, I just want to feel fit and trim and strong and sexy. I want to fit into my smallest clothing size in my closet. I want to feel like me again"*... These were the words Mendy said when she applied to work with us in September 2020. We accept someone's application because we feel they are in the right place to act on their words, but despite that you don't truly know if someone is ready until you get to see the actions that follow the words. In Mendy's case, she was and is ready. As coachable a client as we could ever ask for, despite having the normal fears and anxieties that we all do when stepping out of our comfort zones. 2 structured weight training sessions per week Her shifts at work being designated as her general movement sessions Lots and lots and lots of good food Now that the basics are in place, we can progress what she is doing both in the gym and in the kitchen to build on a fantastic first 12-weeks with us. Absolute star! #wlpclientresults

20.01.2022 Not all transformations involve people getting smaller, we also work with people who want to get bigger too! #wlpclientresults

20.01.2022 Not many PTs will write about this sort of thing but I have to get this off my chest. Chances are this will be quite unpopular but I’ll live with it! I’ll take real and authentic for better and for worse over some bullshit sugary Everything is right with the universe façade. What we do each day can be the most satisfying, rewarding and gratifying jobs in the world....Continue reading

19.01.2022 NEW EPISODE OUT NOW! We wrap up Season 4 with a good old fashioned weight loss Q&A! In this episode we answer your questions, and we had some absolute rippers for this one!... "What are the best ways to increase your metabolism? How much of a difference does metabolism make with weight loss?" "How does giving up smoking help weight loss?" "How do you stop stopping?" "What is it easier to make exercise a non-negotiable, but hard to make food a non-negotiable?" "When taking baby steps and making small changes, how much time are you giving yourself before making more adjustments?" "Will I get results from 3x CrossFit sessions per week?" "What are your thoughts on intermittent fasting?" ...and more! You can find this episode in your favourite podcast app!

19.01.2022 Not your typical weight loss tip but definitely one to remember

19.01.2022 Do you know how to change a flat tyre? #changeyourattitude

17.01.2022 Her goal was to bounce back from her second baby into peak condition, she's on her way. No calorie counting No obsessing over macros No gimmick BS like keto, intermittent fasting etc... Just the basics baby! Lots of good food, colour and variety Structured weight training Some intense cardio Accountable up to her eyeballs through consistent habit and routine tracking/recording Success leaves clues. #clientprogress

15.01.2022 Season 4 is here! We're beyond excited to bring you what we think is our best season yet. In this episode we give you a special preview for what's in store for you over the coming months.... We hope you're as excited as we are, it's great to be back and we hope you get a lot out of this season with us!

15.01.2022 Meet Courtney, Online Transformation Coach + co-host of @theweightlosspodcast. --- See the version of me on the left? Deep down inside I wanted to feel beautiful...attractive. I always dreamed of looking good in a bikini, but I thought it was never for me. I'd always be "the big girl".... I'd been a member at a local gym for years walking on the treadmill a few times each week going nowhere. I was really unhappy wasting my time and my money. Eventually, I got the help I needed and wanted. It's been a frustrating, challenging, painful and tearful journey but it's been worth every second. I sat around for years wishing it would happen but nothing did until I got off my butt and did something about it. I've lost 25kg, dropped 5 dress sizes and want to help others change their life the way I've changed mine See more

14.01.2022 When someone is accepted onto our team to work with us, it's our responsibility to show them the path they need to walk to reach their goals. It's a path we've walked ourselves, and a path many others have walked with us to tremendous success. One of the key aspects of this path is that we give our clients access to literally hundreds of delicious, body-shaping recipes. Actual real food.... From there we don't tell them what to eat as meal plans don't work for people like us. We give them the green light to pick whatever recipes stick out to them and to go cook 'em up, see what they think....and take some great photos along the way! An effective training program should take up around 3% of your week, so by encouraging our clients to broaden their food horizons, we're helping them to address the other 97% of their week while in many cases helping to repair a damaged relationship with food caused by years of diets, cutting and restrictions. I've attached here a number of pics I hope you find legitimately inspirational as this is the sort of food you can eat while changing your body both inside and out. These meals were prepped in Tennessee in the USA as well as Victoria, Queensland and Western Australia here in Australia. The locations are very different. The people walking this path are all individuals. But the interest in improving and not settling for a life of mediocre looks, health and function is shared. If your plan/program is asking you to cut back, limit or restrict the colour, variety, tastes and textures of what goes into your body, it's only a matter of time before you fall off the wagon again. What are some of the staple meals you have on repeat in your home?

14.01.2022 When you focus on the short-term...nothing changes. When you try to solve long-term problems as quickly as possible...nothing changes. When you obsess about how fast you can reduce numbers...nothing changes.... When you turn a long-term journey into a diet...nothing changes. If you do get results quickly, you'll notice just as quickly how you find yourself back at square one. Only you're a little older, and your wallet is a little lighter. On the other hand when you play the long game...when you commit to moving past your diet mindset...when you are prepared to stop buying into your bullshit and work on the things that REALLY hold you back...results can find you faster than you think. Are you ready to play the long game?

14.01.2022 Nearly 5 months in for this busy mum in New Zealand working with us and she's on her way. No calories counted No secret macro formula No fasting except for when she sleeps... No marathon workouts No dieting Structured weight training Some intense cardio Less intense movement to keep her body active Lots of healthy, delicious food that improves how you look, function and feel Improved daily habits It'll work for you if you're ready to work for it. #trusttheprocess

14.01.2022 It might be time to step outside the safety of your comfort zone

14.01.2022 It's a little too easy to obsess over numbers that really aren't that important. I wouldn't blame you for looking at these before and after pics and wonder "How much weight has she lost?" Honestly I don't know...or care.... But let me give you some numbers I DO care about... 46 - years of age 3 - active young boys she is busy caring for and raising 1 - husband who is going through his own transformation after being inspired by his wife 5 - the number of lives being changed between herself and her family given that what mum does usually will impact everyone around her...for better or worse 440 - resistance training sessions performed in the gym 176 - intense cardio sessions 3080 - the estimated number of fast, delicious and nutritious meals eaten in this time frame based on her average of 5 per day 88 - weeks between these photos A real transformation takes time, persistence, consistency and a willingness to improve and embrace change. Trust the process. #wlpclientresults

13.01.2022 I've met an awful lot of people in my career who are "interested" in weight loss. They're "interested" in changing. They think it "would be cool" or that they "need" to change, which is miles away from wanting to change. They see the great before and after pics, read the inspirational stories and dream of similar success for themselves.... Except what no one actually tells you is that being interested and getting it done are two completely different things. No one tells you that the best, most important muscle you need to train and grow is the muscle known as resilience. And it's during those inevitable times on your journey where you must call upon your resilience muscle where you'll find out what you're really made of. From what I've seen, most people fold up like a deck chair, wait for things to be "just right", and start all over again only to completely drop their bundle the first sign of a challenge...again. Reality check - your journey will not be smooth. It will not be easy. Working on yourself is likely going to be the hardest thing you will ever do in your life. You'll doubt yourself, you'll doubt what you're doing, you'll be afraid, you'll be confused, you'll cry, you'll think about throwing in the towel, you'll have tough things happen that you didn't see coming. Shit WILL go wrong. When it does, that's when you'll find out how ready you are to make profound, epic change. If you aren't ready to train your resilience muscle, you've got no chance of changing and you're just another person "interested" in success, but not committed to what it takes to get there.

12.01.2022 We're at the time of year where Courtney and I are bombarded with questions. Not good ones, I should add Questions like...... "I'm thinking of trying X diet, what's your take on it?" "I've signed up for my gym's 6-week new year new me challenge, what do you think about the twice-a-day training program and 1200 calorie a day meal plan they've given me?" "With your clients, at what point do you tell them to cut out carbs?" "How do I find my motivation to do this?" Questions that tell us the people asking them are looking for the silver bullet. The easy way. The "secret" that will help them fix many years worth of problems as quickly and pain-free as possible. This is despite the fact we regularly state that diets are fucking dumb, short-term challenges are a black hole for your money and that we don't tell our clients to cut shit. The truth of the matter is that once you stop looking for the easy way, you will have an opportunity to find the right way. Real weight loss, as in losing it (which people are great at) and actually keeping it off (which people are awful at) has nothing to do with any of the crap I mentioned above. It sure as hell has absolutely nothing to do with motivation. It has everything to do with owning up to the bad habits that have undermined you for years and being willing to work on improving them. It's about creating a lifestyle around this that will serve you for the rest of your life, rather than attempting to get in shape quickly and then....what? Go back to normal? It's about doing the shit that needs to be done even when you don't feel like doing it. The "boring" stuff. The unglamourous stuff. Day in, day out. If you ask us how this really works, we will give you the honest answer. No BS, no sugar-coating anything. Just the facts. Sadly, most people aren't interested in the truth about this. They're hoping we give them the Disney version that is about a beautiful fairytale with a nice, easy, painless ride to success. That isn't how it works #sorrynotsorry

12.01.2022 What are you waiting for?

12.01.2022 Despite my hatred towards exercise, I'm so glad gyms are back open here in Melbourne!! #abouttime What workouts have you gotten in this week? Are you back in the gym yet? Court x

11.01.2022 NEW EPISODE OUT NOW! Are you one of the most important people in your life? In this episode we have a discussion about non-negotiables. The things in your life that mean the absolute most to you and are top priorities no matter what.... Too often we see potentially life-changing weight loss journeys undone because someone put themselves last...again. Find out what our personal non-negotiables are, how they evolved over the years and how we make them stick these days even if they involve things we don't necessarily enjoy doing. Be honest - are YOU a non-negotiable? You can find this episode in your favourite podcast app!

10.01.2022 Over in our Community Facebook Group, we've been sharing some of the recipes from The Weight Loss Podcast Academy (PS it's kicking off in 5 days!!!). Feel free to come and find us over in Facebook land if you want to see all the other recipes (just search for The Weight Loss Podcast), we'd love for you to join us and other fans of the show. In the meantime, we thought we'd be super nice and share a hot favourite with you here! Let us know if you make this!!... ---- SUMMER SMOOTHIE PROTEIN BOWL Serves 2, Prep 10 mins, Cook 0 mins Per serve: 252 kcal/5g fats, 36g carbs, 18g protein WHAT YOU NEED 2 medium peaches, chopped, frozen 1 medium banana, sliced, frozen 34 cup (190g) natural yoghurt 12 cup (125ml) coconut water 1 scoop (25g) vanilla protein powder Optional toppings: Fresh berries Goji berries Walnuts Chia seeds Muesli WHAT YOU NEED TO DO Place all ingredients in a high-speed blender and blitz until smooth. Divide between 2 bowls, add your favourite toppings and serve straight away. NOTE: Toppings are not included in macronutrient information

09.01.2022 "If you want to be successful, be consistent" You've had enough. You've been trying on and off for years trying to lose that 30kg (it used to be 10kg but you've noticed that with every quick fix the weight seems to have come back on more than when you started).... But this time it's going to be different - you KNOW it. So the time has come to launch into a training program and a diet that you KNOW you won't be able to keep up long-term, but as long as it gets the 30kg off you'll be fine, right? Except you've been at it now for nearly a month and nothing is really changing. Something must be wrong, so you decide to jump on Google and see what else is out there. You come across this hot new training program that comes with a free meal plan attached. It sounds great! Except it also completely contradicts the last program you thought was fantastic but ultimately didn't work. Come to think of it, that other weight loss program you were looking into contradicts this one you're about to start. ..but then you've also got that friend who seems to be losing lots of weight on that detox program. What if you looked into that? Ultimately, the noise is defeaning; you're lost and you're confused. You know you've got a lot to work on but when it all comes down to it...you just don't know where to start. All you know is that you're sick of going through this cycle over and over again. In this episode of the show we break down the best place to start on your weight loss journey. Be it right at the beginning or if you're a veteran of the failed quick-fix cycles and are just over it. You can find this episode in your favourite podcast app!

08.01.2022 On this day in 2013... Long before we had any thoughts of a podcast. Long before we felt confident enough to say we could help people anywhere in the world.... Only 3 months after opening our brand new gym that we were afraid would sink long before it could swim. ...we appeared together in one of those magazines you used to read when sitting on the toilet

08.01.2022 SEASON 4 PREVIEW We wrap up Season 4 with a good old fashioned weight loss Q&A! In this episode we answer your questions, and we had some absolute rippers for this one!... "WHat are the best ways to increase your metabolism? How much of a difference does metabolism make with weight loss?" "How does giving up smoking help weight loss?" "How do you stop stopping?" "What is it easier to make exercise a non-negotiable, but hard to make food a non-negotiable?" "When taking baby steps and making small changes, how much time are you giving yourself before making more adjustments?" "Will I get results from 3x CrossFit sessions per week?" "What are your thoughts on intermittent fasting?" ...and more! Coming soon to your favourite podcast app!

08.01.2022 Show me someone that doesn't make mistakes, and I'll show you a liar. Wins are important, absolutely. But learning from your mistakes, if you actually apply what you've learnt, really is make or break. What's a lesson you've learnt recently?

07.01.2022 SEASON 4 PREVIEW 1 in 10 women have Polycystic Ovarian Syndrome. There's a very good chance someone you know and care about has it. PCOS affects so many women worldwide, and very often the thought is that if you have it, you can't lose weight.... Well, we're here to tell you that isn't the case. In this very special episode of the show, we interview our good friend and host of The PCOS Podcast, Megan Thomas. Megan shares her story from the frustration, confusion and anxiety around her diagnosis, to how changing her lifestyle and sustaining it through regular exercise and good, healthy eating has completely shifted how she views herself, her future, and the possibilities for women living with this condition. If you have PCOS yourself, or know someone who does, this episode is a must-listen. Really really soon, you'll be able to listen to this episode from your favourite podcast app!

07.01.2022 "I'll just do the things I'm comfortable with and not worry about the other stuff" "I'll do this not investing any money in myself" "I'm really good at the exercise part, but terrible at everything else!"... "I won't tell anyone what I'm doing because I'll look bad if I fail" In this up-front and direct episode, we have a discussion about leaving your comfort zone. So many of us are looking for the easy way, that we avoid the right way and then wonder why we don't change. This is one of the biggest forms of self-sabotage we see with people in their weight loss efforts, but in our style we also give you the tips you need to know to get past it! You can find this episode in your favourite podcast app!

06.01.2022 Find 20 minutes today and make it worthwhile Walk, run, squat, plank (for 20 minutes - I dare you! ha), make your bed, write your shopping list... the list is endless really. How will you add value to your life today in 20 minutes? Let me know

06.01.2022 Success is the sum of small efforts repeated day in and day out #wlpclientresults

06.01.2022 Time for a much-needed reality check. "Willpower" is right up there with "motivation" as one of the most over-used, overrated and unnecessary terms out there when discussing weight loss. In this episode of the show we not only explain to you why willpower has nothing to do with it, but how you can take willpower completely out of the equation and get on with the task at hand!... You can find this episode in your favourite podcast app!

05.01.2022 That moment when you want to quit? You should keep going, just to see what happens... Michelle's 2020 progress so far, working with us #trusttheprocess

05.01.2022 We wrap up Season 4 with a good old fashioned weight loss Q&A! In this episode we answer your questions, and we had some absolute rippers for this one! "What are the best ways to increase your metabolism? How much of a difference does metabolism make with weight loss?"... "How does giving up smoking help weight loss?" "How do you stop stopping?" "What is it easier to make exercise a non-negotiable, but hard to make food a non-negotiable?" "When taking baby steps and making small changes, how much time are you giving yourself before making more adjustments?" "Will I get results from 3x CrossFit sessions per week?" "What are your thoughts on intermittent fasting?" ...and more!

04.01.2022 4 days to go until our first batch of students in The Weight Loss Podcast Academy get started! They're ready to learn all about Structure Routine... Sustainability Our interactive podcast series is ready to go and in 3 months you'll learn more from us than you did on any of your failed diets over the course of many years Don't delay signing up, this is our only intake for the year and we've only got a few spots left for people to join at HALF PRICE!

04.01.2022 What changes are you working through?

02.01.2022 Are you one of the most important people in your life? In this episode we have a discussion about non-negotiables. The things in your life that mean the absolute most to you and are top priorities no matter what. Too often we see potentially life-changing weight loss journeys undone because someone put themselves last...again.... Find out what our personal non-negotiables are, how they evolved over the years and how we make them stick these days even if they involve things we don't necessarily enjoy doing. Be honest - are YOU a non-negotiable?

01.01.2022 I’ve been obese and unhappy for most of my life. I was a Type-2 Diabetic. I had depression, anxiety issues, I couldn’t sleep well at night, my confidence in social situations didn’t exist. I couldn’t even fit into the cinema or aircraft seats. I hated what I had become. Eventually I had an emotional breakdown and tried to kill myself. Turns out 18 hours per week of exercise won’t solve all of your problems, and bad habits really do beat good intentions. Just like most people ...I thought eating less and exercising more was the answer. Well for me, it wasn’t. Over time as I added structure to my training and focused on eating better quality food (we all know the good stuff lean protein sources, vegetables, fruit etc) I eventually turned it around. I lost 80kg/175lbs, reversed Type-2 Diabetes and totally changed my life. Together with my incredible wife @court_ley, I started the best health and fitness podcast in the world @theweightlosspodcast (as voted by me) and we've created an awesome little community over in Facebook land where we chat with like-minded fans of the show from all over the world. Feel free to search for "The Weight Loss Podcast" on Facebook and request to join the group!

01.01.2022 Dear Weight Loss Industry, You don’t know me, but I’ve been around you for a long time. In-fact, I know you all too well. I’ve tried and failed at your diets but I can’t sustain being hungry every day and feeling like shit.... I’ve wasted money joining but not going to your gyms. I’m sure they’re great! I’ve listened to your gurus who have tell me that all I have to change is my mindset, like it’s something I can do overnight after battling all my life #wtf I thought there must be something wrong with me because I don’t seem to be as successful as all those women I see on Instagram (that I’ve never met) who seem to have it easy. You made me feel confused, frustrated and alone. But you know what? I don’t think I was the problem. To be honest, I think you’re broken #itsnotmeitsyou I think you do more harm than good. Not a week goes by where I don’t meet a woman who’s stuck where I was and desperate for a way out. This woman not only feels confused, frustrated and aloneshe questions if she can ever ‘fix’ it. But I think I’m starting to figure it out I think I’m getting better at seeing through the bullshit You focus on losing weight as fast as possible I focus on improving mental and inner health You tell me I need to exercise more and more I choose to exercise smarter and not break my body You tell me to eat less food I choose to eat more food to give me energy and heal my body You give me role models who I should strive to be like, even though I never will be or even want to be I choose to be the best version of myself Each week you come at me with a new workout routine or hot new diet that’ll get me my summer body in 28 days I’ve come to accept that there are no quick fixes, despite your insistence. I’m focused on looking and feeling good for the rest of my life So to you I say thanks, but no thanks Not doing things your way has worked out pretty well for me so far. It’s going to work out pretty well for other women too. I really hope that one day you can read the writing on the wall and start actually helping people. Sincerely, Every woman out there who has struggled with her weight-loss efforts for years

01.01.2022 If you want to be successful, be consistent #clientprogress

01.01.2022 Stop being crippled by perfection. Just move forward #clientprogress