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I haven’t posted an image on Instagram in 2 weeks. Why? Because I’ve been trying to find the courage and words to explain why posting this photo terrifies and upsets me so much.
See, studies have shown more than 80% of Australian women don’t feel body confident… and I’m one of them.
10 years ago, if you put me in front of a mirror and asked me to look at my body, I would have burst into tears because I thought I wasn’t skinny enough to be worthy or attractive. Now at 28, my desire to build a career in the fitness industry, I often feel as though I’m not ‘shredded’ or muscular enough to be deemed worthy of success or worthy of taking my clothes off around anyone, ever.
77% of Australians blame ‘unrealistic standards’ set by media and advertising is one of the biggest problems when it comes to body confidence, and I couldn’t agree more… only I’d like to thrown in the unrealistic standards set by a large portion of the fitness industry too.
I can’t help but wonder how on earth something I love so much has turned me from trying to be skinny to the point of anorexia, to a person who can recognise their body is ‘pretty good’ in reality, but still feels the gut wrenching, tear welling terror at the prospect of taking her shirt off and having anyone, including her reflection, see her body.
My body has done nothing but survive whilst being punished over and over and over again, yet, I don’t believe it deserves to be seen my anyone because when compared to many successful trainers and ‘fitpreneurs’ whose bodies are splashed all over the internet, my stomach isn’t flat enough, my abs aren’t defined enough, my ass isn’t sky high, my boobs are too small and my muscle definition is uneven due to GBS.
That’s why I’m so determined to my own fitness empire… an empire that not only turns it back upon such bullshit messaging, but one that welcomes, supports and uplifts women for all the amazing qualities and capabilities their bodies hold. Because no-one, myself included, should feel like they need to achieve some fucked up body standard to have worth, self-esteem or confidence.
#BodyEsteem #BodyConfidence #Truth #Fitness #MentalHealth #Fitspo #PhotoOfTheDay #PerthFitfam
Today marks 90 days until the end of 2018...
That's only 90 days to make 2018 a year of success, memories and growth.
Have you ever noticed how a lot of health, fitness and business related challenge are all 12 weeks (90 days) long?
Well, there are many reasons for this… 🔹️Motivation - 90 days is not so long that it working towards the same goal becomes boring. 🔹️Relevance - The goals you set at the beginning of 90 days are still likely relevant to you at the end of the time frame. 🔹️Productivity - 90 days is not so long that the goals seem too big to work towards. 🔹️Urgency - A 90 day deadline doesn’t seem too far away, so you feel driven to start working towards it immediately. 🔹️Focus - For those who have numerous goals, setting 90 day goals or 3 30 day goals means they can work on those goals but in a more focused manner.
So how to do you plan to see out the year? Do you have any ‘New Year’s Resolutions’ you’d like to see through? Perhaps you want to make a shift in your life and have been waiting for the ‘right time’. Well, this email is your warning... There are only 90 days to make 2018 really count.
My next 12 weeks is all about focusing on my career, health and personal development:
I plan to take my business to a new level with the implementation of new business systems, engaging with more people and expanding the services I offer whilst adding more value to those I already do.
Complete a 12 week fitness challenge focused on recovering the strength I lost at the end of last year due to GBS.
Continue to work on my mental, spiritual and physical well-being with the help of other healthcare professionals, self continuous learning and my interactions with the amazing people in my life.
And if I can achieve those things, I know I'm going to step into 2019 remembering 2018 as a year of growth. A year where I came through paralysis and went on to create a year I could be proud of.
So what do you want to achieve over the next 90 days?
#Mindset #LifeLessons #NeverGiveUp #NeverSayDie #OvercomingObstacles #Truth #Determination #KeepGoing #NeverStopLearning #DreamBig #GoalSetting #YouCanDoIt #PerthPersonalTrainer #PerthFitness #PerthFitfam
My last set of Barbell Squat Pulses.
Not only was this the very first time I attempted Barbell Squats with Pulses, but I was supersetting them with Alternating Lunges… which is just a nasty combination.
Trying new things can be scary, but the gym has really become the one place I feel comfortable doing so.
For some reason, the gym is a place I don’t feel judged… but that wasn’t always the case.
I still remember being absolutely terrified the first time I walked into the gym with my 12 week program in hand. Whilst I was somewhat familiar with the space, I was a total fitness class junkie and the prospect of learning all these new, scary looking exercises was gut wrenching.
Now however, after years of lifting weights in the gym, I know I’ve made enough ‘public’ mistakes and done enough personally mortifying things to see the gym as a safe space.
Looking back at the form and technique of my Squat Pulses makes me cringe a little, as I can see all the flaws. But instead of being ashamed, I recognise how much work I have to do and give myself a pat on the back for sharing my first attempt publically.
Because if I’ve learnt anything over the past 3.75 years, (yes, I remember when I first started that weight lifting program, and yes, it was just under 4 years ago) I’ve learnt that whilst it can be terrifying to learn something new, I shouldn’t be fearful of failure, or in my case, the fear of being judged by others.
See, as it turns out, we all start out as beginners and learn from our mistakes/failures/attempts/errors. And by overcoming them each time with a little consistency, dedication and repetition, we can get pretty darn good at a lot of things in life as long as we stick with them long enough… and occasionally ask for help.
But that’s a lesson for another day.
#SundaySession #SundayFunday #SundayVibes #WeekendWorkout #WeekendVibes #WeekendWarrior #MondayMotivation #MondayMadness #PerthPersonalTrainer #PerthFitness #PerthFitfam #PerthFit #PerthGirl #PerthGirlBoss #PerthInSpring #PerthIsOk #PerthLife #PersonalTrainer #LegDay #FitnessCoach #Weightlifting #GirlsWhoLift #StrengthTraining #Workout #Fitfam #GymLife #VideoOfTheDay
Time vs Exercise
In 2018 our lives are overfilled with commitments and expectations. We have jobs to work, families to take care of, friends to try and maintain relationships with, errands to run, houses to clean, and television shows to watch.
So it’s not surprising that by the end of a long day, it’s hard to ‘make the time’ to hit the gym when the kids are screaming, the house is a mess, you have a report due tomorrow and you haven’t had 5 minutes to yourself.
Yet, whilst many people complain about not having the energy or time to train, the reality is, the fitter you are, the more energy you have to manage all of life's demands, and the less time and money you spend in the long run managing the many consequences of poor health.
The belief that we don’t have enough time to be fit and healthy is so limiting that if you truly believe you can’t fit eating healthfully and exercise into your life, you will never be fit and you will never be healthy.
So for those struggling to fit in fitness, but truly wanting to get in shape, I recommend an intense 15-20 minute at home first thing in the morning, and if possible, doing so 3+ times per week.
When compared to squeezing in 30 minutes at the gym once or twice per week, if we're lucky, this type of training is more likely to lead to a person building fitness as a habit and fitting it into a busy schedule... especially when it’s done before the demands of the busy day begin to accumulate. Plus, no travel time!
This type of exercise can also be used to supplement irregular gym training sessions if you do find you enjoy the gym environment but struggle to get there regularly.
Tip: Don’t have time to workout? Focus on the frequency and intensity of your workouts.
#SundaySession #SundayFunday #SundayVibes #WeekendWorkout #WeekendVibes #WeekendWarrior #PerthPersonalTrainer #PerthFitness #PerthFitfam #PerthFit #PerthGirl #PerthGirlBoss #PerthInSpring #PersonalTrainer #WellnessCoach #PerthWellness #PerthWellnessCoach #Weightlifting #GirlsWhoLift #StrengthTraining #Workout #Fitfam #GymLife #Fitness #LegDay #GymTime #GetStrong #FitLife #FitnessMotivation #Squats
Many of us want to eat healthfully, but we all have those serious CBF moments when it comes to the preparation and cooking of meals. I personally, have them 85% of the time! That’s 6 out of 7 days. 😉
So rather than making excuses or just grabbing something and going “that’ll do”, I’ve put some strategies into place… one of which is batch cooking.
And whilst it may not be always be the fanciest looking food, it’s often hearty, tasty and nutritious… Sounds a lot like me. 🤣
With this weekend being quite grey, I decided to throw together a quick interpretation of Chili Con Carne, using a bunch of ingredients already in my pantry.
INGREDIENTS
🔹️2 brown onions
🔹️1kg of beef mince (4 star)
🔹️700g passata
🔹️2 400g cans of cannellini beans
🔹️3-4 cloves of garlic
🔹️Spices: Coriander seeds, cumin seeds, cayenne pepper, paprika, rock salt and pepper corns
🔹️Splash of coconut oil
METHOD
🔸️Roughly chop the onions.
🔸️Smash together the garlic and spices - I used a mortar and pestle.
🔸️Brown onions and spices in oil.
🔸️Add beef mince and brown.
🔸️Add cannellini (or your choice of) beans and passata.
🔸️Leave on a low heat for 20-30 minutes (honestly, I’m guessing how long it took), but until it’s reduced.
Serve or freeze however you desire... I ate mine with a bowl of winter vegetables, but rice is the most popular option.
#HealthyFood #HealthyRecipes #HealthyLifestyle #HealthyRecipeIdeas #HealthyRecipe #EatClean #Foodie #HealthyEating #PerthFoodie #FoodIsFuel #PerthFitfam #PerthWellness #EatFresh #EatTheRainbow #HealthyLiving #HealthyChoices #Wholesome #CleanEating #BalancedDiet #PicOfTheDay #PerthFitness #SaturdayShenanigans #SaturdaySession #Vegetables #Beef #FitFood #EasyRecipe #Nomnomnom #HighProtein #EatWell
