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25.01.2022 I see the Health and Fitness Industry as being pretty damn broad and that wide range requires a plethora of skills to match it. As I look at this picture I think there is no way in hell I'd be doing or even knowing about any of these gadgets in the background a few months ago. Yet here I stand, doing what I'm doing and pretty well I think. Humans are amazing creatures, our ability to adapt is incredible. So, maybe if you read something new, try something different, you'll gro...w to become something else . #tryit

24.01.2022 Intro to Lifting Have you wanted to start strength training but didn’t know where to start, so you stick to the cardio machines? Or given it a go and your back hurts, so you give up? Commencing from June 22nd TSUBIFIT is offering 4 week Intro to Lifting programs. Aimed at beginners or those wanting to correct their technique. Based out of the Warehouse Gym & Fitness premises, the program entails 4 weeks of:... - Education - Demonstration - Practice - Implementation - Progression - Integration Interested in starting your journey, or know someone that might be? Send a message now for more details!

24.01.2022 Back when I used to hurdle it wasn't uncommon for me to spew in a session. My Coach would say to me, go on, get it over with so we can get on with training, hell sometimes I'd be running long distances and spewing simultaneously. Over time I think I built up an acceptance to it, that it was okay for food to exit my mouth and it morphed into my personal life too. I have to admit for the very first time publically that I experienced parts of an eating disorder. Or maybe I had a...n eating disorder, I'm not really sure how they diagnose it. I never saw anyone about it so it was never confirmed but the common sense in me knows what happened. Regardless it was not okay and I'm here to talk about it. I've never been a small girl or an overly large one either. I've always looked quite athletic but I'm here to tell you that you certainly do not have to look a certain way to experience these issues. So let me just say, FOOD IS SUPPOSED TO GO IN YOUR MOUTH NOT OUT! I don't care what kind of training you're doing, there's no need to 'push' your body past the point of it being able to deplete lactic acid or other wastes that you force it to vomit. There's no need to 'man up' and your workout is definitely not judged by your vomitability

22.01.2022 I saw this picture and I was flooded with about a million flashes of my interactions with Liam. From when I first returned his enquiry about getting into the gym, to teaching him how to squat, to him beginning on 1000 calories, to him wanting abs, to him hitting PBs, to him sending me videos of his lifts, to his email check ins, to him competing in PL, to him boxing, to him swimming, to him studying to become a PT, to him shadowing my coaching, to him gaining experience in th...e industry, to him eating just shy of 4000 calories, to him bulking, to him taking classes for me, to him getting his own clients, to him working with me... To him becoming a man. @liamkerema some growth you've had here my friend #tsubifit #transformation #coach #pt

22.01.2022 FAT GIRLS CAN’T WEAR BLUE TIGHTS ... I specifically remember the moment in year 7 when I was told this on a school mufti day. I was a young relative happy girl until I went to high school and I wanted to bring this up as there is a lot going on about mental health at the moment.... My mental health severely deteriorated in high school and almost killed me multiple times. I wasn’t bullied just about my weight, but everything else about me made me an easy target. The councillor would tell me that it was a phase. But it wasn’t, it hasn’t been. The effects of poor mental health last forever. It’s the management that saves you. Exercise has done so much for me and I would be lying if I said I didn’t start because I wanted to be skinny - that was a phase. I was introduced and learnt what really mattered - my confidence, ability, self worth and general health. Your body is just an outer layer to what really matters - your heart and your brain. They will take care of you and these are the things that will keep you alive. Although some days are hard I am alive and so happy to still be here My inbox is always open to those hurting. -Coach Megan @megan.j.lopez

22.01.2022 Yet another successful TSUBIFIT TRIBE tryst.

22.01.2022 Thanks to @kaitlynalisha and her work Nursing Crew for the cakeo-graphic #bristolstoolchart

21.01.2022 What was the point of no return for your lifting? That light bulb moment that changed EVERYTHING about your technique? ~Bracing? ~Torque of limb to joint relationship? ~Glute Activation? ~Bar tension... ~Mind to muscle connection For me it was the plank and awareness of trunk positioning. I started gymnastics when I was 9 and if you want to know why gymnasts are so foundationally strong it's because we spent hours and I mean literally 6hrs of training at a time working on core strength. You know what's amazing, there was not a single crunch or sit up in sight. It went more like... L-sits, V-snaps, Hollow Bodys, Planks, All kinds of rocks, Leg raises, Hanging and other crazy shit. Here we are surrounded by countless E-books filled with crunches and misleading information about abs and Weight Loss but let's not get off topic. I specifically remember learning what having 'active' arms in a plank even was. Initial thoughts of a 9 year old *I'm not moving my arms, why do I have to think about my arms* and being taught to press the floor away to activate my upper back muscles. Or as I was taught as a kid *imagine you have a long tail and you're tucking it between your legs* ~ Learning the art of anterior and posterior tilt of the hips, not to mention the flare and closure of the ribcage as I swung around the bars. I attribute my success as a Coach and lifter to this awareness. It's also why I think so many clients come to me struggling to do chin ups and push ups~ A seriously disturbing lack of body awareness. Where ma gymnasts at??? Who remembers all this?

21.01.2022 Let me say this... I don't give a shit if you're a guy and you think this is fairy talk, just hear me out for a second. I've spoken to 5 different men so far this week about their mental state. It's only Wednesday and I had no idea it was Men's Health Week. I'm here to wake you the fuck up! Stop filling up your space and time with shit to distract yourself because you're unhappy about the lack of love, time and energy you've been giving back to YOU.... E.g. Social media, tv, drinking, porn, gambling, drugs, women, any kind of addiction really. News flash, denial of an addiction can be the first sign of an addiction, so think carefully. We know happiness is fleeting, it has no roots, nothing to grab with. Bliss however is eternal, it runs deeper than the top layer, even deeper than pleasure. So, dig to find the truth of who you are and what it feels like to be alive and home and you shall find bliss. Once you've dug you may plant a seed and watch your tree rise to new heights. Small roots = small tree. You need not look externally for anything, for you have everything you need because you are whole as you are. You simply need to use every part of your soul. E X P A N S I O N is calling you and you must first touch B L I S S. Only then will your tree blossom. Ps, I'm not being sexist I'm simply choosing to speak to men in this post because of the conversations I've had this week. This totally applies to women too . @harryisbrown @nathanmateer

21.01.2022 I was on a date one time, it was a silent date. We decided to refrain from using verbal communication in hope to really feel our connection and only lasted about an hour hahah (It's really hard). I'm glad, because I witnessed something I had never before. He complimented the waitress on her necklace "That's a nice necklace you're wearing" - with a genuine smile on his face. I think the waitress was a bit rattled she wasn't sure if he was hitting on her or not or if we were to...gether or not, but I was in complete awe. I experienced the true meaning of security that night. I loved that he felt comfortable enough to compliment another woman infront of me. Even though he hardly knew me, he felt that it wouldn't faze me. So I'm curious, am I weird or do other people digg this too???

21.01.2022 At school I was in the left over group. We didn't fit into the wog group or the nerd group or even the surfer group. We were the left overs that came together to form our own group. It was a group full of colour, abilities, languages, shapes, sizes and personalities. I've realised that this is exactly what TSUBIFIT is. We aren't the "in" group with the best of everything, best clothes, best technique, best strength numbers, best bodies (not that, that even exists, but you get... the point I'm making) but boy do we have our own flare. I really believe this is why we are successful as a TRIBE. Our mission isn't to change any of us, it's to embrace ourselves and to make sure that we all know how special we are. So special that we bloom with confidence, even if we aren't the most conventional type EDUCATE EMPOWER EMBRACE

20.01.2022 Claire @thatnameistaken and I spoke about why we retest yesterday. The most logical way for me to explain it was; "Because it's hard to see progress when you're comparing apples to oranges, 3x6 vs 5x2 at different weights is a little more difficult to judge, especially to a beginner lifter. So, we ensure all variables are the same and then retest. Although this is Claire's very first time testing her 1rm deadlift her progression has been VERY evident. She started with me not ...so long ago on a 15kg bar. Did she physically get stronger? Of course, hitting a 95kg deadlift! Although I personally believe most of her progression has been within herself. She quoted "Thank you for pushing me to do that, I would never have done that on my own". Our Learn to Lift Program kicks off again in a couple of weeks. Message us to find out more #tsubifit

19.01.2022 VIBE on our TRIBE @thisnanlifts @heidsliztaylor @dannielle243

18.01.2022 Come get your FLOW on, now.

18.01.2022 WHY YOU ARE THE PROBLEM AND YOUR BODY IS NOT ... Oooooh tough I know, but I’m all about that appropriate tough love. It’s you, it’s all you. And why? Because YOU are in control... control of your habits, attitudes, food, exercise, mindset etc. pretty much your whole god damn life.... You blame your body for being overweight, for being too skinny, for not being strong enough or fast enough or whatever else you want your body to be. It’s you that chooses to be this way, not your body. Want a solution? 1. Be educated 2. Be accountable 3. Be hard working 4. Be consistent 5. Be patient Notice how none of the above had anything to do with the physical appearance of your body? Changing your body is easy but you have to have the right tools. Be wise with what you have at this point in time and the journey will be a lot more enjoyable and effective. I believe in you - you’ve got this, and if you need assistance I’m happy to guide you. -Coach Megan @megan.j.lopez

17.01.2022 I actually got so sick of seeing my Mum bust her arse doing cardio, going on crash diets or put herself last, that I grew a love for retraining people like her (her included). She went from "oh no I can't squat that low" to squatting 50kg, with full ROM and maintaining great form. As a result, her knee pain disappeared. She went from "oh no I can't eat that pasta" to enjoying a plate over a beautiful family lunch. As a result, we share loving moments without her energy being ...stolen by fear of getting fat. She went from "I need to do double cardio classes to lose my fat, I don't want to get bulky" to progressively adding a little weight to the bar every week. As a result, she doesn't give a crap what people think or say about her body, she lifts like a boss. We now specialise in coaching people out of bullshit fads, we strip back the nonsense and work with mechanics, we cut the garbage to get the best outcome possible with minimal effective dose. What does that mean~ BALANCE and it's the core of who we are, even our logo is a triangle of balance #tsubifit

16.01.2022 We are so happy to have gained a huge asset to our TRIBE. @leannejackson_ Strength coach at TSUBIFIT. Leanne will be a graduate from Bachelor of Exercise Science at the end of 2020 and applying for a masters in physiotherapy. She has extensive knowledge in multiple sporting avenues through her experience competing in powerlifting, competitive gymnastics, representative level rugby league, oztag, touch football, athletics and surf club. She is extremely passionate about educ...ating others on the how’s and why’s of exercise. She places high importance on the role of strength training in sport performance, injury prevention and overall feelings of empowerment and accomplishment. Through her own experiences she wants to educate, empower and inspire others to begin their own journeys and find their own physical and mental strength. So we are so keen to be providing the best coaching experience to sports specific clients. #tsubifit

16.01.2022 Full body workout using household items TODAY :)

15.01.2022 Our in-house Macro Queen @dannielle243 whipping up a delicious meal in 10min. Brown rice and quinoa (the microwave pouch) Chicken breast A big bag of stir fry veggies... The five shots nasi Goreng sauce Head to www.tsubifit.com to get your hands on our Free Nutrition Toolkit.

15.01.2022 You know what I love about my TRIBE? We are loners. Yeah I said that. We're the odd ones out. We're the quirky ones.... We're the ones with no friends. We're the ones that look at things a little differently. We're the ones that are intrigued by strange things. We're the ones that go against the grain. We're the ones that seek more in life. We're the nerds. But together, as a TRIBE that makes us cool. It means we have friends. It means we're authentic. It means we're unique. It means we're smart. It means we're bright. And boy do I friggen love it. I really do think it's why we all feel so bloody comfortable with eachother. We never feel judged. We embrace eachother. We communicate and we respect. Where all my loners at??? #TSUBIFIT

15.01.2022 Tip #2 for regular everyday gym go-ers. Here is Amanda completing a heel elevated goblet squat, a really great exercise for those learning to squat. Here you see Amanda goblet squatting 22.5kg. You'll notice that she's set up the dumbell on top of a high box (turned on its side) so that she doesn't have to try and bicep curl the dumbell. She can simply do a mini rep and step back into her set up.... Don't let the set up of an exercise stop your progression. #tsubifit

14.01.2022 A few weeks ago someone said to me... "You're just a lost soul Susanna" and it's repeated on me untill I had this light bulb moment. What could possibly be wrong with wandering around this big wide world. There's a conspicuous search for ones identity that's been floating around for centuries. The one that sees us through quests to "find ourselves". Even I've done so in the past. I sit here now thinking, fuck that. I don't want to know who I am. I want to wake up a new person... everyday. I love the spontaneity, the adventure, the random acts of wild. I don't want predictability, bland, ordinary or same. I want to be lost if you will, because well.. hide and seek is over when you've been found.

13.01.2022 Overcoming challenging situations as an adult or a child for that matter, can be so rewarding. So here's @harryisbrown PBing his double deadlift. #Repost @harryisbrown ... I hope you all froth over how strong I am 200kgx2 PB. Coached by the best @tsubifit and train with the best @strong24_7

12.01.2022 I joined a live Q&A session a short while ago with @team3dmj @stevetaylor @helms It was a chat about all things nutrition. I found it interesting how much of the conversation revolved around satiety. You will have often heard me banging on about IIFYM and how you can have your cake and eat it too, but the comparison between flexible dieting and a strict diet opens the door to allow the satisfaction of feeling satiated. I think that’s the core of what we do @tsubifit Yes sure,... hitting your macros are one way to achieve results in a more efficient manner than randomised eating patterns but if you’re going to mope around over a cookie I'd urge you to have the damn cookie and move on. Don’t have some half arsed imitation cookie cause you ain’t going to be happy with that!!! It's really the whole perk to flexible dieting. It's a means of holding yourself accountable like an adult to make decisions of what foods you'd like to enjoy or prefer to enjoy over others. It's also a means of teaching you to become aware of what the hell you're eating and what the hell you actually want. -Coach Heidi @heidsliztaylor #tsubifit #iifym #flexibledieting #nutrition #cookies #macros #happy

12.01.2022 I've learnt a lot about lifting over the years and I STILL (gladly) continue to. I want to show you what I've learnt about MY deadlift and I'm going to put this as simple possible. I'd also like to make note that this does not apply to everyone because everyone's bodies and technique is different.... PIC 1: I'm thinking a lot about trying to arch my lower back. Stick my but out. Trying to use my heel drive and hammies more. Yes, I'm doing all other things such as; spreading the floor, bending the bar etc but more focus is placed on my hip positioning. As a result you can see my upper back is far more neutral which puts me in a far better position to lock out to. PIC 2: I'm thinking about trying to get my groin as close to the bar as possible so the bar has a shorter distance to travel. Unfortunately its not that simple . My hips are tucked under and it means I struggle to brace a stacked rib position, making my lock out incredibly difficult. Can you relate to any of these positions? Check out my stories for more videos on these deadlifts. Thank you to both @jim_lift and @jlm_training for many great conversations about this.

11.01.2022 You expect your Coach to know it all??? I don't want my coach to be a walking textbook. Textbooks are for the most part, black and white, not very fexible and pretty bland. They are hard, cold and they don't leave much room for anything else. I want...... Adaptability- How well is this guy or gal going to read me and then slightly customise our experience to guide me towards my goals? Are they willing to be flexible? If so how much? Not too much that I can walk all over them but not too little that I think they're a jerk and don't want to work with them. Passion- Does this person ooze that stuff that makes you want to immerse yourself in? When they talk am I mesmerized by their hypnotic speech? Empathy- How well is this person going to feel what I feel or at the very least, understand? Will this person "get me". Communication- How well are they going to be able to get their honest message across and receive messages in return? Can I have a smooth flowing conversations with this Coach? Are we riding the same wave? Quirkiness- If they have this oddness about them then it's likely that they'll appreciate the weirdness in me and that's dope. Notice how knowledge is no where to be seen in my top 5 things I look for in a Coach. I'd way rather my coach say "Actually I'm not sure about that, but I'll find out and get back to you" yet have these strong characteristics because knowledge of health and fitness is easy to learn. I dropped out of uni twice yet I coach Drs, Nurses, Exercise Physiologists, Nutritionists, Teachers and many more professionals. These top 5 things are significantly harder to teach! Think about this next time you hire a Coach or expect them to know it all. #realconnections @heidsliztaylor @dannielle243 @brianna.rankin @liamkerema @jim_rts

11.01.2022 SHELLHARBOUR WE ARE COMING IN HOT! I'm so pleased to let all my long lost South of the bridge clients from way back in the Club O2 days that we are now taking registrations for our 4 week Learn to Lift Program in a Shellharbour gym soon to be revealed . DM us for more info. These will be VERY limited sessions.... Should we come to your town??Did someone say Wagga?? @flexitgym247

10.01.2022 A part of me wishes I had listened to my ex-hubby when he told me that I didn't need a fancy Range Rover . The other part of me is glad I took the lesson and grew from it. I've tethered on the idea of selling my car that I've worked really hard to pay off. I've finally found something to replace it. Something that will not only do it's job of getting me from A to B but also provide shelter on wheels for me as I make my way around Australia. Damn I'm keen to appreciate the... country, live minimally, work as I go, make new friends, spend time with myself and learn. I have lot's of work ahead of me to renovate the van and make it exactly how I want it. So if anyone has any helpful tips or ideas, I'm all ears #oznztour #needapuppy

10.01.2022 #Repost @sally_corrigan #tsubifit Threw some courage at myself today, a bit of a yolo moment . These photos are taken about 6 weeks apart. I don’t have any particular physique goal, rather my goals are performance and strength based, though it is heartwarming to see that hard work and dedication to training and nutrition pays off (I realise the difference between the photos aren’t huge). I’ve lost a couple of kilograms but have continued to progress massively... with my training. This process has taught me that mindset is everything and it takes more than a bit of motivation to reach your full potential. Embrace all that you are people Also shout out to my coach @leannejackson_ for being an absolute legend and helping me get this far @tsubifit tribe Sal is prepping for her first Powerlifting meet, she's gotten hella strong and she's so damn sweet. The colours in this last pic sum her up so well Coached by Lj @leannejackson_

10.01.2022 We could make a hearty list of fan-tab-ulous things about this woman but I'm afraid we'd be here a while. So, we'll just post these two pics side by side and let you see all that lies between We love you Coach @heidsliztaylor it's been a hell of a journey.... Gratitude is at an all time high for having such an amazing human in our lives. If you know her, you know her. #tribe #tsubifit

10.01.2022 And then we realised that our work is simply a fantastic excuse to make more friends Next one we'll have our clients too @heidsliztaylor ... @dannielle243 @brianna.rankin @leannejackson_ @megan.j.lopez @liamkerema See more

09.01.2022 I've outgrown taking time away from special moments to capture them on camera. I hardly have my phone on me now to even take them, as for me it's a big distraction from being present. I don't know how I used to do it, filming stories and taking pics for the gram. Sadly, I watched my life through a lens. Thinking I was taking them for keepsake.... Remember; Not everyone needs to know your every move and you certainly can make memories without a camera. Here's a rad drawing of me sumo deadlifting instead @angeliques__

09.01.2022 We are thrilled that TSUBIFIT can now officially offer Crossfit and Weightlifting coaching services thanks to @megan.j.lopez and her many years of experience. We will be proudly incorporating the fundamentals of strength training to CrossFit and Weightlifting just as we have with Powerlifting. Well done Woman!!

08.01.2022 In January this year I decided to really step my business game up. I figured if I wanted it to work instead of just getting by I'd have to invest. So I researched more, I hired a coach and I began making changes to how I did things in and out of business to be honest. I've never had much of a life outside of business because all I knew was how to HUNT. This year I've learnt how to FARM and my gosh has it changed my life.... I guess you can say that for the last five months, I've been fencing off my farm, preparing the beds, putting up some netting and planting my seeds. Today, my first seed sprouted. I got my first lead onto my epic nurturing system. The one that I water and protect. A system that offers so much valuable, FREE information. So much that I want to sign up to my own program hahaha . I've gone from creating a job for myself to running a business. You know the kind of business that you rarely see PTs having because it "never has security". I've had a group of wing men and women help me create this AMAZING website, that authentically depicts our real values, what we solve and how we do it. Check it out for yourself. Www.tsubifit.com

07.01.2022 Can I please take a second from you to tell you that YOU actually get to be the one to decide which type of deadlift you do. Despite what the haters will say about sumo cheating- both the Conventional and the Sumo deadlift do the same job, to pick up and put down a bar and they work a lot of overlapping muscles. Perhaps you've been told that sumo is a better deadlift to grow your ass. Rubbish! The type of deadlift that ... A) Feels better B) You're comfortable and confident with C) You're able to pick up more weight with D) Keeps you as far away from injury as possible E) You can progress on is the best deadlift to grow your glutes and get stronger for that matter. Something to consider for a beginner* Sumo is by far more technical than Conventional. Look at it like Conventional is having sex and Sumo is making love. So if your F45 class is making you do sumo deadlifts, ask them to assess your lifting technique and to advise whether conventional or sumo is better suited for you. Or better still, you can book in with one of our specialised coaches, who will help give unbiased advice and ultimately let you pick :) Message us to book in a FREE Deadlift Analysis today. Limited to the first 5 bookings.

07.01.2022 I could get roasted by a lot of hipsta, carnivore, movement specialists here but you know what.. if the shoe fits! I know that pistol squats, handstands and muscle ups are funky and way cooler than an ordinary squat or lunge but I'm urging you to please learn your basics first. I've seen the word mobility thrown around over the last 4 or 5 years like it's a rag doll. It's nothing new really, but as it becomes more and more 'popular' I see clients getting caught up in fads thi...nking its el-natural sinking in passive positions or forcing their bodies into so many other postures with no bodily awareness. I have clients come to me having to back track or re-learn their foundations because they've been so out of tune with their body, thinking that they were "working on their mobility". We reccommend for a well rounded, goal orientated program and one in which you; A) Understand and see a purpose in B) Complete with full presence Stop being like a sheep and copying what the cool kids on the block are doing. Figure out what feels right for you, your body and your lifestyle because you're the only one that knows what that even is. Click the link in our bio to book a free strategy session and chat about what kind of program will be best suited for you.

07.01.2022 If you're sitting there counting your lucky stars I'm going to provoke a diverse train of thought. What if you counted your traumas not your blessings? You know the ones that cause discomfort, pain, death even. The ones that post death lead to change, growth and rebirth.... What if you embraced it all? The big, bad and the ugly? What if you were so strong that traumas became nothing more than an opportunity? I know what... you'd be rockin' #nonnosfootsteps

07.01.2022 Our tribe is made up of so many individuals. ‘Mums’ are just one group and a special kind at that. They are a group who always seem to put their family first. Worry about everyone else before themselves. They nurture, even when their kids aren’t present they're still constantly thinking about them. Whilst we say it’s time to put yourself first! realistically, it’s not always so easy.... Instead of saying nah I can't "I don't have time" we look at how we can reduce the time that other activities or jobs suck from your life or how we can make things far more efficient to free up time for the things that YOU need. So, we work together on the small steps that help - setting aside just a small amount of time each week to focus on you. This doesn't have to mean a bath or a facial or some woo woo magic (although we're a fan) Sometimes it can be planning meals for the week, scheduling out the kids sporting events or who will do drop offs and pick ups. We connect you with others in our TRIBE that understand the struggles, can relate and share your achievements so you don't feel like a failure if you fall short one week. We dust it off, learn from it and move on. It’s cool that our coaching team is SO diverse - it means that between us, we can understand just a little about how mums feel. As a Mum myself, I'm so happy I can offer this level of empathy in our services. -Coach Dan @dannielle243 #tsubifit #mumlife #mumswholift

06.01.2022 I speak so much about strength training and it's really not because I want people to be big and strong to out-do others. It's because I want them to be fully equipped with the power to overcome their own challenges and bask in all the glory. I thought of an analogy today, imagine you find yourself at the bottom of a water well. Regardless of how you ended up there. Would you rather;... A) Pretend it didn't happen and ignore it. (Avoidance) B) Scramble to get out with no plan of attack and fail to learn a single thing. (Anxious) Or C) Sit there for a while, with your feelings, with yourself. Enjoy the pros that the situation may provide. Take the time to devise a strategy. Trial different methods, use feedback to improve your system. Finally find success and enjoy the abundance. (Secure) Clearly the question is rhetorical but that's how blatantly obvious I see strength training as. I could be biased because I've seen so many people use strength training so similarly to option C, myself as one. On the other hand, I'm yet to meet someone who I spoke to and said "Yeah strength training really was a bad idea for you"

05.01.2022 Do you cringe at the thought of stepping on the scales? Body weight scales are an important tool for us as coaches. It provides valuable data. But so often what a client sees is the number. A lot of the time we see people stepping onto the scaleswith an expectation. Sometimes the number isn’t moving or it’s not moving fast enough. Or (and this is a big one) it goes up. The disappointment rolls in like a freight train. Sense of failure creeps in. Emotions run high. It has a...ll been for nothing. "Why am I even bothering at all" You are prepared to throw away everything for one random number in your bathroom today, this random Thursday? What about how WELL your training has been going? you’re getting stronger, you've been consistent with your nutrition, embracing flexible dieting well, earning to relinquish your grip on restrictive eating, you have more energy, you have said on numerous occasions how good you feel, your clothes fit better, and have even changed sizes, you are happy, you are confident. And yet.... this one number... today.... has reduced you to a blubbering mess on your bathroom floor. But what you don’t see is that it is absolutely normal for your body weight to fluctuate DAILY. Which is why as coaches we like to see as much data we can and work on averages. So many factors influence your body weight. Consumption of sodium, carbohydrates, fluid, volume of food, sleep, hormones, exercise and that’s just a few factors. The scales are important. They are a valuable tool to monitor how all these factors relate to YOU. Important to measure regularly but don’t let the number derail the real progress. How do you feel stepping onto the scales? ~ Coach @heidsliztaylor

04.01.2022 Healthy friendships not only with yourself but with those around you are an important piece of success in any part of your journey. They create your environment. Ask yourself; - How do you feel after spending time alone or with your friends? - Do you have trust for yourself and them?... - Are you open and honest with yourself and these friends? - Do you share hobbies and interests with them? - Is there a mutual understanding and respect for your wants and needs? You are the only one that can decide the friendships and relationships you choose to have in your life. Be selective. You owe it to yourself and the other person.

04.01.2022 Every time I get back into a consistent routine of strength training, I realise how important it is for coaches, (myself included) to walk the walk. @nathanmateer said to me today "How cool is it seeing all the coaches train". I hope we continue to lead by example and guide your guys in the best possible way, I really do.

03.01.2022 This is Nate @nathanmateer Typical tradie lifestyle, works lifting beams all day. He used to go to the gym in the afternoons with @harryisbrown another one of my strong boys. After a little while of strength training with me, Nate's priorities shifted. He'd come in, be the beautifully social butterfly that he is, do one or two exercises then call it a day. He was injured and unmotivated to put it blunt. Meanwhile Harry continued training hard (also commendable) and it almost... seemed out of reach for Nate to start again. I'm telling you this story because I can empathise so bloody much! Feeling like you're sinking with your training can be such a hard space to swim through, especially when you're tired and carrying an injury. I want to.. A) Commend Nate on making a change (now training at 5am) to get out of his funk. B) Point out to you that if something isn't working for you, change it quick smart. There is NOTHING wrong with change. C) Let you guys know that we all ride these waves, it's pretty normal. D) That it's okay to ask for a flotation device. Use something like this "Hey you know how I've been a bit slack with (insert xyz here), think you can help me be accountable? Do you feel like you've been treading water for a long time? Do you need a life jacket? I have a few spare, you just need to put your hand up -Coach Susanna

01.01.2022 True or false - pelvic issues when lifting heavy weights is normal. False It’s becoming more accepted to have conversations around pelvic floor issues these days. Seemingly more prevalent with mums. It’s the common joke that you can no longer jump on a trampoline without weeing. Or if you sneeze too loud you need a break to the bathroom. As funny as it can be and as okay as it is to happen, it shouldn't be normalised.... When it comes to strength training, pelvic issues can affect anyone - including males. Lifting heavy weight or exerting yourself in that fashion can cause you to "lose brace" or bear down on your bladder which can lead to leakage (front and back ) You get a flat tyre, you fix it. You have a sore back, you go to the physio, sore tooth, visit the dentist. So why do so many dismiss pelvic issues as normal? Or part of life? We'd like to encourage you to fix it. Give the issue the attention it deserves. Incorporate exercises that will first build your core strength. Learn to effectively find your "strong trunk". Importantly, see a Physio who specialises in the area and then following this, build your training program around methods to aid your recovery. This is your reminder to make that appointment. TODAY! We reccomend seeing @pelvicstrong from PBphysio. Whether you're near or far, it's worth the trip. ~ Coach @dannielle243