Fit AF - Angie Frazer: Recent Episodes
Angie Frazer
Welcome to the Get Fit AF podcast. A fitness channel with a difference, we aim to challenge traditional views on fitness and what it means to be “Fit AF”. We cover real questions from real people (my clients and friends), chat with inspiring and passionate people and maybe the odd rant along the way.
Join us to get Fit AF without the bullshit.
- Angie Frazer
For online coaching options with no b.s. see the link here; https://www.fitaf.com.au/online-courses/ Or send us a message if you have a question here; coach@fitaf.com.au
If you’re like most of the people I work with, then you might resonate with some or all of these statements: “I feel tired”, “I feel stressed”, “No matter how hard I work, the weight doesn’t seem to shift”……
The truth is that weight loss is about so much more than what you do in the gym. Thanks for listening, if you found this helpful, or would like to learn more, email coach@fitaf.com.au I’d love to hear from you!
Do you know any 40 year olds that head out into the sun without a hat and sunscreen? So why are we still doing generic group fitness classes aimed at 20 year olds? Stop getting burnt, get a custom plan - email coach@fitaf.com.au to learn more.
If you tend to do this, you are not alone, and here’s why it doesn’t help you get fit!
Our day 12 offer is 3 months of VIP 1:1 online coaching to reach your goals: https://www.fitaf.com.au/product/day-12-fitmas-sale/ This offer is limited to one only, and expires on the 31/12.
If you’d like to learn more about our in person and online coaching options, email coach@fitaf.com.au
In this episode I recap a bit of a blunder by a friend of mine, so you don’t fall prey to the same fitness marketing tactics 💯
Our day 11 offer of 6 month memberships is sold out, but you can check out the rest of our Fitmas offers here: https://www.fitaf.com.au/12-days-of-fitmas/ up until the 31st of Dec. Or, drop me an email at coach@fitaf.com.au and let me know your challenges in reaching your goals, and I’ll see if I can help you out!
Spoiler alert: none…. But here’s why I used to fall for this one too.
Fitmas Day 10 offer: Save $250 on 4 months of online coaching to change your body for good and keep it that way - https://www.fitaf.com.au/product/day-10-fitmas-sale/ (3 available only, offer ends 31/12/22).
If you’d like to learn more about in person and online coaching options, email coach@fitaf.com.au now for an obligation free chat.
Sick of having no time to eat well and workout? Waiting for people to give you a break won’t help, here’s how to reclaim your time now (it takes practice).
Day 9 Fitmas Offer: $500 voucher to use for in person and online coaching, for just $350 - 4 only available! https://www.fitaf.com.au/product/day-9-fitmas-sale/
If you’d like to learn more about in person and online coaching options, email coach@fitaf.com.au now.
In this episode I’ll invite you to consider the idea that group fitness isn’t made to help the majority get fit….. 🤯.
Day 8 offer: Save $150 on a 3 month Personal Training Package: https://www.fitaf.com.au/product/day-8-fitmas-sale/
Free Downloadable training plan example: http://www.fitaf.com.au/wp-content/uploads/2022/02/FIT-AF-9-7-3-Method.pdf
If you’d like to learn more about in person and online coaching options, email coach@fitaf.com.au and I’ll get back to you ASAP.
There are elements of the health and wellness world that would have you believe that if you struggle to lose weight because of stress that you’re broken…. Which is usually because they want to sell you some kind of supplement or medical intervention instead.
The truth is that while “stress” and “cortisol” may influence your bodyweight, for most of us, it’s not in a way that consistent behaviour change won’t help. In this episode I outline a few areas to look to first before buying into any vague hormonal quackery…..
If this resonates with you, email coach@fitaf.com.au to learn more about in person or online coaching options.
Day 7 Fitmas offer: https://www.fitaf.com.au/product/day-7-fitmas-sale/ available til 31/12
With so much happening this time of year it can be hard to squeeze in a big meal prep for the week - as I always say, you don’t really need to do that, but if you’re feeling caught out, here’s one of my favourite, quick high protein meal bases to make with just 4 ingredients….. if you find yourself overcomplicating meal planning for your goals, email coach@fitaf.com.au to learn more about in person and online coaching options, or take advantage of our Day 6 Fitmas offer here: https://www.fitaf.com.au/product/day-6-fitmas-sale/ available up to 31/12 (limited to 6)
Episode resources:
Empowering Women Ebook: http://www.fitaf.com.au/wp-content/uploads/woocommerce_uploads/2022/03/empowering-women-retreat-2-dapjxr.pdf
Often it’s the most simple swaps that can have a big impact on your goals. If you struggle to manage hunger this silly season, I highly recommend trying this simple evidence based nutrition tip, and let me know how you go!
Resource List:
Protein foods guide: http://www.fitaf.com.au/wp-content/uploads/2022/07/protein-foods-cheatsheet.pdf
Snack Ideas: http://www.fitaf.com.au/wp-content/uploads/2020/04/healthy-snacks-guide.pdf
High Protein Recipes: https://www.foodforfitness.co.uk/
Day 5 Fitmas Offer - Save $150 on a 20 class pass which gives access to all small group training (excludes 1:1 Personal Training)
Resources:
Energy balance cheat sheet - http://www.fitaf.com.au/wp-content/uploads/2021/10/energy-balance-cheatsheet.pdf
If you worry about choosing the right thing to eat, Download my energy balance cheat sheet and stop stressing!
I’m a big believer in not reinventing the wheel and I love to help my clients create their own fat loss meal plan including the foods they love.
Click here: https://www.fitaf.com.au/product/day-4-fitmas-sale/ to save $50 on a custom food diary analysis, including a 30 minute private consultation (in person or online) and a full written report.
Any questions/feedback? Email coach@fitaf.com.au
Free Home Strength Workout Planner: http://www.fitaf.com.au/wp-content/uploads/2021/12/home-workout-tracker.pdf
Day 3 Offer: Private Kickboxing for Fitness sessions (60 mins, up to 4 people), save $120 https://www.fitaf.com.au/product/day-3-fitmas-sale/ Gift vouchers are available, so is Paypal Pay in 4.
Other enquiries: coach@fitaf.com.au
Resource links:
Organised AF shopping list - http://www.fitaf.com.au/wp-content/uploads/2022/11/Organised-AF-Shopping-List.pdf
Fat Loss Meal Builder - http://www.fitaf.com.au/wp-content/uploads/2020/09/fatloss.pdf
Day 2 Fitmas Offer, Custom New Year Plan: https://www.fitaf.com.au/product/day-2-fitmas-sale/
Enquire now: coach@fitaf.com.au
In this episode I talk about 5 steps you can use to get started (or back on track) today on your fitness goals. You can download a copy here: http://www.fitaf.com.au/wp-content/uploads/2022/12/kick-start-guide_v2.pdf or take advantage of savings on PT sessions you can use up to 31/3/2023 here: https://www.fitaf.com.au/product/day-1-fitmas-sale/
In this episode I chat with Sarah who has been a FitAF member for just over 2 years now. Sarah has gone from (by her own admission) making excuses easily to skip training, to becoming our most consistent member and deadlifting more than she weighs with pre existing back issues. Having previously worked in the fitness industry in a big name gym, Sarah enjoys the no bullshit culture at Fit AF and the personalised service. Through maximising our range of options on the schedule, Sarah has her per session cost down to around $6, which is way more value than a 24/7 gym membership that doesn’t get used by anyone’s standards.Sarah is down 15kg from starting, stronger than ever physically and mentally and is just finding her stride so I can’t wait to see what happens next!If you’d like to learn more about how we can help you with in person and online coaching, plus be the first to hear about our New Year programmes, email coach@fitaf.com.au or enquire at www.fitaf.com.au/stop-exercising
In this episode I cover rates of fat gain and loss, what to prioritise for a more “toned” physique, and also how I’ve helped my clients lose 3-8kg in under 2 months, Go from squatting an empty bar to 50kg for reps, and just feel so much more confident with the concept of lifting. Our intro programmes for 2022 are closing NOW. Email me at coach@fitaf.com.au to learn more about how to start now and what in person and online support we are offering before Xmas.
have you been procrastinating about getting Fit AF? You’ve been thinking about it for a while, but the planets haven’t quite aligned, or, you’re worried that you’re not up to scratch yet? Well it’s time to get off the fence, as we currently have just 8 in person membership spots available - is one of them yours? Email coach@fitaf.com.au or go to www.fitaf.com.au/stop-exercising to learn more.
In this quick episode I address a common client concern around finding the time to work out. I’m not about the no excuses fitness bullshit, I totally get that you have many other priorities in life, but if there’s one thing I’ve learnt the hard way, it’s how to firmly say no and I’d love to help you learn too because it is life changing!
If this resonates with you, email me at coach@fitaf.com.au to learn more about in person and online coaching options.
This episode was a lovely chat in the Sunday sun post Metafit workout together, with a couple of my longest running Fit AF members and friends, Tash & Mel, on what being Fit AF means to them, and reflections on a lifetime of fitness (I think we were quite well behaved in fact! 😅). If you’d like to learn more about fitting fitness into your busy life, for life, email coach@fitaf.com.au or go to www.fitaf.com.au for in person and online coaching options.
In this episode I answer a client question about whether to bother with barbell squats if you don’t want a “big booty” 🍑. I discuss the reasons why we choose to include barbell squats, and also alternative exercises you could do. We’ll be covering the squat in-depth at our upcoming free workshop: “Squat School” on the 17th of Sept, register here: https://angiefrazer.ptminder.com/store/products/969 spaces are limited, or email: coach@fitaf.com.au to learn more about in person and online coaching options.
I do want support if my honesty resonates with you though! I believe small business needs support, but not just because we are small, because we add “flavour” in a world full of McDonald’s style businesses. Support works both ways IMO, I’ve considered going bigger, but then weighed it up and realised that I prefer to work with less clients, better. Whether you are a client or not, if this resonates with you, please head over to https://www.facebook.com/MetafitMuswellbrook or fitaf_mbk on Instagram and like/comment/share to stick it to the algorithm. Also join my free group at https://www.facebook.com/groups/299939491794574/?ref=share_group_link. Where I am running a series of live vids on common questions about lifting (CQAL). Post your questions to the group, or email coach@fitaf.com.au. Also check out the blog at www.fitaf.com.au/blog
In this episode I’m asking you to STOP inboxing me about the new gym in town, we’re not in the same lane, and here’s why. I’d love it if people could better understand that not all fitness services are created equal, so I’ll keep talking about it! If you prefer a fully packaged fitness service that you’ll actually use, email coach@fitaf.com.au to learn more about in person and online coaching options, or go to www.fitaf.com.au
Or, why you should, if you want to avoid short changing yourself in the gym. This quick ep is a recording of a live vid I did to my free group, based on what clients tell me about holding back in the gym and playing it safe. I explain why testing safely is important not only for your confidence, but to inform what you will lift in your training plan - which should be individual! We regularly encourage our clients to test their 1RM on their main lifts, and they always love the session. I’m covering common questions about lifting in my free group, at https://www.facebook.com/groups/299939491794574/?ref=share_group_link, or you can email coach@fitaf.com.au to learn more about in person and online coaching options.
In this episode, I answer a client question on what is involved in my accountability check ins. I talk about some absolute shockers that clients and friends have reported to me, what my accountability is NOT, and whether it’s for you. If you’d like to learn more about how to lose fat for good with both in person and online coaching, email coach@fitaf.com.au or go to www.fitaf.com.au/fat-loss-for-good to enquire.
In this episode, I chat with Fit AF member Kim on her pre and post natal training and what she’s learnt from motherhood so far. Kim is currently training at home with her custom training plan, and dropping in for a 1:1 session with me every fortnight to update her plan. Whether you are pre or post natal or just want a plan that’s tailored to you, email me at coach@fitaf.com.au to learn more.
In this episode I give a little reality check on what it means to be “busy”, stated priorities and values vs behaviour and why I’m not interested in hearing why you can’t train. (This one is for small biz owners everywhere). If you’re ready to show up, email coach@fitaf.com.au to learn more about my honest AF in person and online coaching options.
This is a recording of a live online workshop I did recently on the subject of calorie tracking: Pros, Cons and alternatives. Subscribe to my email list via the pop up at www.fitaf.com.au to be the first to hear about upcoming workshops, or email coach@fitaf.com.au to find out more about in person and online coaching options.
In this episode I talk about why I believe it’s important to let the client choose their fat loss strategy, with my support, and how this coaching philosophy has helped a client I didn’t personally know prior to working with them, move past their history of trying various weight loss methods, but failing to stick to them….. If you’d like this level of support to reach your goals and never buy another diet plan, email me at coach@fitaf.com.au to find out more.
(And what to do instead)…. In this episode I talk about why group fitness products make the world less fit, and what to do if you’ve outgrown one size fits all group fitness…. Email coach@fitaf.com.au to learn more about our in person and online coaching options.
In this episode I talk a bit about the differences between Bondi and Muswellbrook, and what makes the best group fitness format. If you’re growing out of following group fitness trends and get a custom training plan, register here to try an intro session with us: https://www.fitaf.com.au/free-pt-session-application/, or email coach@fitaf.com.au to learn more about in person and online coaching.
In this episode I share a little sneak peek into my kitchen including how I randomly embarked on a budget meal prep after deciding to clean out the pantry - I hope you find some of it useful and informative! Links as promised in the audio:
Lentil Dahl Recipe: https://www.fitaf.com.au/product/high-protein-pantry-meals/
Lentil Bolognese: https://www.quirkycooking.com.au/2009/01/lentil-bolognese/
Pesto Lentil Salad: https://thefast800.com/warm-pesto-lentils-with-feta-and-spinach/
Pea & Ham Soup: https://skinnymixers.com.au/thmii-pea-ham-soup/
Join us for our Open Day & Seminar: https://facebook.com/events/s/fit-af-open-weekend-meet-the-t/436800548257502/
Register for a free PT session: https://www.fitaf.com.au/free-pt-session-application/
All other enquiries including online coaching and podcast feedback, email coach@fitaf.com.au
This episode is a partial recording of an online PT session I had with a person who wanted a review of their home training plan, and has often struggled with going through cycles of full on diet and exercise, then periods of f*ck it and regain (very common). So we talk a bit about how to avoid continuing that, and many other topics including:
00:00 Exercise vs Fat Loss strategies
00:54 Fat Loss Supplements
02:52 Short term vs long term results
03:35 Home training progressions
04:23 Exercise energy expenditure considerations for a fat loss goal
05:49 Self sabotage/emotional eating
07:22 How your body fights fat loss
08:52 Adjusting your food plan
10:00 Listening to your body
12:25 planning diet and training to avoid burnout
13:21 Identifying time for a break
14:11 Implementing diet breaks
19:27 The role of genetics, influencers and eating disorders
21:00 hyper responders to exercise
24:50 core work
25:50 Keeping track of your training vs random workouts
Thanks for taking the time to listen, if you have any comments or questions, or to learn more about in person and online coaching, email me at coach@fitaf.com.au
Kayla has lost 10-15kg more than once, but this time her body and mind are changing in a whole new way thanks to taking the plunge to find help with us on how to do weights training. When I asked Kayla would she come on the podcast a) I expected a no from this relatively shy and quiet girl, and b) I thought I knew a little bit about her story from what she has shared with my on occasion, but some of what she said today came as a surprise even to me. I’m so glad she chose to share her story. If you’d like to learn more about our in person and online coaching, contact coach@fitaf.com.au or go to www.fitaf.com.au/stop-exercising and complete your contact details and I’ll get back to you.
In this episode I briefly cover a question from a client on “How do I know when I need to rest”? With a few of the factors that tend to interfere with the ideal training plan for general population clients like mine. If you have any questions or feedback on this, or to learn more about in person and online coaching, email coach@fitaf.com.au or go to www.fitaf.com.au/stop-exercising to register for an introductory PT session at our Muswellbrook facility, or online consult.
In this episode I attempt to answer the million dollar question and break down exactly what you need to focus on over winter to be “Toned AF” by Spring. There are more downloadable resources available at www.fitaf.com.au/shop, and you can email coach@fitaf.com.au to learn more about in person and online coaching options to support the process.
This episode contains audio from a live Q&A session I did on our upcoming 30 Days of Fat Loss Food online course. I talk about my passion for helping clients feel less stressed about choosing food that supports their fitness goals whether they are at home, work or out and whether they are “organised” or not (You don’t need to be). You can learn more about 30 Days of Fat Loss Food by emailing coach@fitaf.com.au, or simply sign straight up at www.fitaf.com.au/shop.
In today’s episode I chat with Tyler from Judgefit about his 50kg weightloss, his journey to becoming a PT and his passion for helping people become more confident at the gym. You can get in touch with Tyler about his hybrid and online Personal Training on instagram at https://instagram.com/judge_fit?igshid=YmMyMTA2M2Y= or email him at tyler.j@judgefit.com
This episode is Part 2, following on from a live zoom recording I did for a Nutrition workshop for my clients. The topic was How to Eat More & Train Less, but as always, I overestimated the points I could make in one workshop! I know I know, I love to talk.
In this episode I expand on a few practical ways to structure your regular meals to support nutrient intake and hunger management during fat loss, and maintenance.
Nutrition for fat loss, or training, really is such a broad topic. That being said, I do hope you find some useful info in there.
The philosophy of “Eat More and Train Less” is really one of the pillars that I coach my clients with, because I still see so many women trying to under eat and over exercise, wasting time they don’t really have, and spinning their wheels when it comes to getting the results they want.
The fitness industry has a lot to answer for it’s contribution to this counterproductive mentality, and I’ll keep talking about it until more lives are changed.
Thank you for listening! If you’d like to learn more about in person and online coaching options, shoot me an email at coach@fitaf.com.au or fill out your details at www.fitaf.com.au/fat-loss-for-good and I’ll get back to you ASAP.
This episode is taken from a live zoom recording I did for a Nutrition workshop for my clients. The topic was How to Eat More & Train Less, but as always, I overestimated the points I could make in one workshop! I know I know, I love to talk.
Nutrition for fat loss, or training, really is such a broad topic. That being said, I do hope you find some useful info in there.
The philosophy of “Eat More and Train Less” is really one of the pillars that I coach my clients with, because I still see so many women trying to under eat and over exercise, wasting time they don’t really have, and spinning their wheels when it comes to getting the results they want.
The fitness industry has a lot to answer for it’s contribution to this counterproductive mentality, and I’ll keep talking about it until more lives are changed.
Thank you for listening! If you’d like to learn more about in person and online coaching options, shoot me an email at coach@fitaf.com.au or fill out your details at www.fitaf.com.au/fat-loss-for-good and I’ll get back to you ASAP.
In this episode I share some of the results and wins from round 1 of our Fit AF in 40 Challenge. I am keen to do more of these to celebrate my 40th year, and change the fitness lives of women from all walks of life from cardio slaves to weight lifting queens 👑. Email me at coach@fitaf.com.au to learn more about in person and online coaching.
Calorie counting can be a handy tool to assess food intake, but it can also be tedious, time consuming and inaccurate. In this episode I share a summary of some strategies I suggested for a busy shift-working client of mine to try to move the needle on weight loss. If you’d like to learn more about in person and online coaching options, email coach@fitaf.com.au to learn more.
In this episode I talk about one of the most common goals new clients have, and why they may have gone about it the hard way in the past. I give some quick tips on saving time with workouts, which you can experience first hand in our upcoming 6 week Metabolic Mini programme - email coach@fitaf.com.au or register at: https://www.fitaf.com.au/6-week-metabolic-mini-programme/ for details
This episode is a snippet of a discussion from my 30 day online course Get Motivated AF. We talk about how to reclaim time for your fitness goals, and stop putting them on the back burner. As often is the case, I’m a big believer in start small and build momentum, rather than all or nothing. Let’s fit fitness into your life and automate it so it is no longer a stressor. Email me at coach@fitaf.com.au to learn more about in person and online coaching x
In this episode I chat with a friend of mine about her weight loss surgery experience, 5 years later. I am often asked my thoughts on this subject, and truth be told there’s a lot I don’t know about it, but if I can draw a parallel with fitness transformations, physical changes still require inner work x. If you’d like to learn more about our in person and online coaching, email coach@fitaf.com.au and let me know what you’re struggling with in achieving your fitness goals.
In this episode we welcome back Registered Psychologist Tania Attley, to talk about why we make excuses when we fail to do the work in fitness, and how to work on doing it less often, to stick with your plan. You can find Tania on Instagram at https://instagram.com/the.raw.psychologist or check out her latest blog posts at https://therawpsychologist.com.au/blog You can also contact me directly at coach@fitaf.com.au if you enjoyed this episode, or would like to learn more about in person and online coaching options.
In this episode we officially welcome Kesha to the team. Kesh has put together an 8 week kettlebell course for our members as part of our upcoming Fit AF in 40 Challenge, and she shares a bit about how she got into fitness, what she loves and what is important to her. You can find out how to book a PT session with Kesha by emailing coach@fitaf.com.au or register at www.fitaf.com.au/stop-exercising and let us know that you listened to this episode on the form!
I’m turning 40 this year (yay??) so there’s a bit of a theme. My mission is to get myself and my clients out of the funk of the last 2 years and into their best shape ever. Email me at coach@fitaf.com.au to learn more, or join now at: https://angiefrazer.ptminder.com/store/packages/34981
In this episode I talk about a few themes that frequently come up with fat loss clients, including staying motivated, specific vs general goals and tracking progress. In a nutshell, the best plan is the one you can stick to for long enough to get legit results - it should be adaptable and flexible enough to account for unexpected things popping up such as work and family commitments, and it should just be a part of your life rather than take it over.
If you’d like to learn more about building a successful plan for you - email coach@fitaf.com.au or go to www.fitaf.com.au/stop-exercising
This episode has a language warning and is not suitable to listen to at work/in public, with children around or if you are sensitive to explicit language.
It’s a recording from a live video I did, which addresses the idea that fat loss is exclusively a follow the numbers process and therefore you need to follow particular numerical targets in order to succeed. Spoiler alert - precise targets are given by people in the industry who have no clue, they cause unnecessary stress and lead you to believe that you have no clue how to eat properly.
This episode is for you if you want to hear my unapologetic reactions to what I consider to be unacceptable practices within the fitness industry and the way they negatively impact the lives of so many women in particular.
Here we go. There are so many ways to approach a fitness goal, and my passion is breaking it down into simple solutions for my clients both in person, and online - you can email me at coach@fitaf.com.au or click www.fitaf.com.au/fat-loss-for-good to learn more about how I help my clients get Fit AF without the bullshit.
In this ep I give a little insight into how we’re approaching our New Year training at Fit AF and how you can use it too. If you’d like to learn more about in person and online coaching options email me at coach@fitaf.com.au or subscribe to our emails at www.fitaf.com.au
In this quick ep recorded in my car, I muse about how we tend to overlook the obvious solutions to fitness goals, and why we set ourselves up for failure 🤦🏻♀️. Email me at coach@fitaf.com.au to learn how to stop making these common mistakes.
In this episode I share a client story about how she lost 7kg with my online nutrition course while on holidays, and dropped a couple of jeans sizes. It is possible, and here’s how…. You can join our full round 1 2022 Online Fat Loss Course by emailing coach@fitaf.com.au, or register for the 4 week Fat Loss Taster here: www.fitaf.com.au/new-year-fat-loss-taster
In this quick ep, I talk about the silly season hang ups I used to suffer, and how to avoid the cycle of F-it, guilt and punishment with food. Click here to find out how we can help you balance health and fun in the New Year - www.fitaf.com.au/stop-exercising
In this episode I cover how we do things a little differently at Fit AF, and why it’s not always popular. You can check it out for yourself at www.fitaf.com.au/stop-exercising or email coach@fitaf.com.au to learn more. Chat soon!
In this episode I address whether it’s practical or even healthy to exclude sugar from your diet, and what role it has in making fat loss a little harder. If this is something you need help with, email me at coach@fitaf.com.au or click www.fitaf.com.au/stop-exercising to enquire about custom training and nutrition that doesn’t take over your whole life.
In this episode, some teasing from my husband has triggered me to talk about something I am passionate about - being realistic with fitness goals, and breaking them down into achievable steps that you can actually stick to for longer than a few weeks.
Email me at coach@fitaf.com.au or click www.fitaf.com.au/stop-exercising to enquire about custom training and nutrition that doesn’t take over your whole life.
Body Image and how it impacts your relationship to your fitness is something I’ve wanted to talk about for a while now.
Even though I’ve experienced poor body image myself, and it’s prevalent amongst my friends, clients and community to varying degrees, I was surprised at the stats.
So what can we do? Tania and I discuss what is Body Image, how it can impact our lives, practical strategies to manage it and when to seek help.
You can follow Tania’s Instagram page @the.raw.psychologist where you can find out about upcoming updates to her website, and send a DM.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
This episode is a snippet of a recording to my online nutrition course clients, to get them moving away from the smaller details that will lead up the proverbial garden path on fat loss such as: what to eat, when to eat and how often, when really they should first be asking how much?
No, it’s not about eating as little and moving as much as possible, it is more nuanced than that IF we want genuine, and long term fat loss.
Email me at coach@fitaf.com.au if you have questions or comments on this topic, or enquire at www.fitaf.com.au/fat-loss-for-good to learn more about my online course.
Fitmas is 12 days of exclusive offers on fitness and nutrition, we did it last year, but I kind of stuffed up….. here’s why. To receive first access to the limited 12 days of Fitmas offers, subscribe at : http://eepurl.com/g5Z4lL or email me at coach@fitaf.com.au
The fitness industry has a lot to answer for, including unrealistic expectations and examples of “fitness”. This has the effect of diminishing women’s confidence in ever achieving improving their body composition and fitness. I feel like quite a few women almost have PTSD from the methods they’ve tried in the past, which is ridiculous! We are supposed to help people. Things that you should stop wasting your time doing;
Trying to fit into someone else’s plan is a sure fire way to get quick results, NOT maintainable results.
Wasting money on potions that ‘don’t do the heavy lifting for you’
Cutting out carbs (if you like them)
Starting again every summer 👙
Plus other things I’m rather opinionated about. (and of course, how to really get results once and for all with your body so you can get on with your life).
Want to work with me and get results without any b.s. ?
Here’s how you can work with me; http://www.fitaf.com.au/ - Email us on coach@fitaf.com.au to have an obligation-free chat regarding getting lasting results with us at our private training space. - Ask about our online/remote coaching options
A quick overview on how I prefer to work with my online clients and why my nutrition coaching is different to what you’ve bought into before. Enquire at www.fitaf.com.au/fat-loss-for-good to learn more.
A quick overview on how I prefer to work with my online clients and why my nutrition coaching is different to what you’ve bought into before. Enquire at www.fitaf.com.au/fat-loss-for-good to learn more.
I have lots of wine in my work fridge as a client recently found out (they laughed out loud).
No, I’m not giving you a meal plan… 🚫 🥗
What I can do is get real with you....
I have lots of wine in my fridge at the gym as a client recently found out. 😆
I learned how to teach Pilates to help my Mum out with her classes when I quit my job on a whim.
I failed maths and hated school yet now I thoroughly enjoy learning, go figure..?
Leopards CAN change their spots ;).
(More about me that you might not know, plus other stories about me that are usually reserved for my 1:1 clients.)
Here’s how you can work with me; https://www.fitaf.com.au/stop-exercising - Email us at coach@fitaf.com.au to have an obligation-free chat regarding getting lasting results with us at our private training space. - Ask about our online/remote coaching options
In this episode I speak to Tania about the psychology of goal setting, what to do when things change that are outside your control, and connecting your fitness goals to your deeper values. Food for thought as we head towards the New Year!
You can follow Tania’s Instagram page @the.raw.psychologist where you can find out about upcoming updates to her website, and send a DM.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
In this unique episode, I share some recordings of coaching sessions with clients, in the hope that I can inspire you to get started, stick at it, or realise you’re not alone in the struggles you may have in reaching your fitness goals.
If you’d like to learn more about a custom nutrition and training plan that suits your lifestyle, email coach@fitaf.com.au today.
Have you ever felt confused about exactly what to eat to support your fat loss goals?
In this episode, I share what I call the first rule of fat loss, which really involves forgetting about all the rules you’ve been told before ;)
If you’d like to learn more about a custom nutrition and training plan for your lifestyle, email me at coach@fitaf.com.au today.
In this episode I chat to Tania Attley, Registered Psychologist, on the impacts of chronic stress, the role that fitness goals can play to both alleviate or increase stress, what to look out for regarding your mental wellbeing and strategies to try for bringing your body back to the optimal arousal level, or, ”rest and digest”.
You can follow Tania’s Instagram page @tiapsychologicalservices where you can find out about upcoming updates to her website, and send a DM.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
In this snap series, we share some simple systems for staying on track, reducing the stress around achieving fitness goals during lockdown and staying motivated - whatever that looks like for you! In this episode, Noush outlines the importance of physical activity for mental health, even when it may be the last thing we feel like doing. Speak to us about how you can apply this to your training plan for best results across all areas of your life. If you find these episodes helpful, or have other feedback, I’d love to hear from you - email coach@fitaf.com.au and I’ll get back to you ASAP. You can find out more about what we do, and sign up for emails at www.fitaf.com.au Online mini courses are available at www.fitaf.com.au/online-courses And online fat loss coaching enquiries at https://www.fitaf.com.au/fat-loss-for-good/
In this snap series, we share some simple systems for staying on track, reducing the stress around achieving fitness goals during lockdown and staying motivated - whatever that looks like for you! In this episode, Bel chats about how we can look to the Blue Zones for simple healthy lifestyle inspiration. Speak to us about how you can apply this to your home based training to ensure you’re making the best use of your time. If you find these episodes helpful, or have other feedback, I’d love to hear from you - email coach@fitaf.com.au and I’ll get back to you ASAP. You can find out more about what we do, and sign up for emails at www.fitaf.com.au Online mini courses are available at www.fitaf.com.au/online-courses And online fat loss coaching enquiries at https://www.fitaf.com.au/fat-loss-for-good/
I was invited onto this podcast to share my story on how I got into the Fitness Industry, share my perspective on the regional NSW lockdown and where to from here. If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on this topic (or any other), or enquire about our in person and online coaching options.
In this special episode Annah shares her thoughts on how to practice self-care in tough times, as part of keeping our community well during lockdown. Annah’s Yoga sessions are a favourite at the shed, and we’re so happy to share her calming voice and teaching with you. Please head to the Padaba Yoga Facebook page at https://www.facebook.com/298523580273454/ to learn more about Annah and her practice. To learn more about how to work with us in person, and online, email coach@fitaf.com.au for an obligation free chat.
If lockdown has thrown you out of your routine, got you emotional eating and feeling bloated - in this recording of a Facebook live I popped up onto my free group, I talk about why the belief that you need to find time to exercise to lose fat may be holding you back.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on this topic (or any other), or enquire about our in person and online coaching options.
If lockdown has thrown you out of your routine, got you emotional eating and feeling bloated - in this recording of a live workshop I hosted, I will break down the 3 things you could try to focus on to get back on track without adding more stress.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
In this episode I chat with the very lady who suggested I start a podcast channel, my business mentor Kate Martin ;)
We talk about why waiting out lockdown is not a viable option, how to conceptualise your knowledge and skills into online products and why consuming others’ content is counterproductive. And much, much MORE.
You can contact Kate for a chat about your business strategy during lockdown and beyond at kate@katemartinmentor.com www.katemartinmentor.com
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
In this snap series, I share some simple systems for staying on track, reducing the stress around achieving fitness goals during lockdown and staying motivated - whatever that looks like for you!
In this episode, Noush talks about how she has found tracking her workouts to be useful in making progress.
Speak to us about how you can apply this to your home based training to ensure you’re making the best use of your time.
If you find these episodes helpful, or have other feedback, I’d love to hear from you - email coach@fitaf.com.au and I’ll get back to you ASAP. You can find out more about what we do, and sign up for emails at www.fitaf.com.au Online mini courses are available at www.fitaf.com.au/online-courses And online fat loss coaching enquiries at https://www.fitaf.com.au/fat-loss-for-good/
In this special episode Annah shares her thoughts on how to practice self-care in tough times, as part of keeping our community well during lockdown.
Annah’s Yoga sessions are a favourite at the shed, and we’re so happy to share her calming voice and teaching with you.
Please head to the Padaba Yoga Facebook page at https://www.facebook.com/298523580273454/ to learn more about Annah and her practice.
To learn more about how to work with us in person, and online, email coach@fitaf.com.au for an obligation free chat.
In this snap series, I share some simple systems for staying on track, reducing the stress around achieving fitness goals during lockdown and staying motivated - whatever that looks like for you!
If you find these episodes helpful, or have other feedback, I’d love to hear from you - email coach@fitaf.com.au and I’ll get back to you ASAP.
You can find out more about what we do, and sign up for emails at www.fitaf.com.au
Online mini courses are available at www.fitaf.com.au/online-courses
And online fat loss coaching enquiries at https://www.fitaf.com.au/fat-loss-for-good/
In this snap series, I share some simple systems for staying on track, reducing the stress around achieving fitness goals during lockdown and staying motivated - whatever that looks like for you!
If you find these episodes helpful, or have other feedback, I’d love to hear from you - email coach@fitaf.com.au and I’ll get back to you ASAP.
You can find out more about what we do, and sign up for emails at www.fitaf.com.au
Online mini courses are available at www.fitaf.com.au/online-courses
And online fat loss coaching enquiries at https://www.fitaf.com.au/fat-loss-for-good/
About a year after I had my first baby I had excruciating back pain. My Dr couldn’t help. I finally got to a physio who explained what was happening..... Fast forward to learning Pilates, I am so grateful to have learnt how to correctly engage my core, or I definitely would not be safely deadlifting 85kg now, or doing sprints in Metafit (My favourite!). If I can help more people avoid being out of action, experiencing unnecessary pain and live a fuller life by sharing this, that’s a huge win for me. If you have questions, feedback, or would like to learn more about online coaching options during lockdown and beyond, email coach@fitaf.com.au and I’ll be in touch ASAP.
In this special episode Annah has generously recorded our members’ favourite mindfulness meditation with her, as part of keeping our community well during lockdown.
Annah’s Yoga sessions are a favourite at the shed, and we’re so happy to share her calming voice and teaching with you.
Please head to the Padaba Yoga Facebook page at https://www.facebook.com/298523580273454/ to learn more about Annah and her practice.
To learn more about how to work with us in person, and online, email coach@fitaf.com.au for an obligation free chat.
Episode overview:
00:30 Annah speaking to the importance of self care during lockdown
02:25 Meditation starts
Today I chat with Kara Shenk, who at the young age of 27 years old, has an incredibly broad range of skillsets across fitness and business management including Crossfit, Yoga, and Powerlifting.
As an aspiring Crossfit athlete, Kara spent up to 5 hours a day training, and has evolved her own training and coaching to account for self care, healthy relationships and personal growth.
I love Kara’s honesty, you can check out her content on Instagram at @justschenky - where you can also message to enquire about Kara’s coach to coach mentoring, or online Personal Training.
If you’re enjoying the podcast, I’d love to hear from you, contact me at coach@fitaf.com.au to give feedback, ask me a question on a topic, or enquire about our in person and online coaching options.
Keto, low carb, hours of cardio, the myths people are sold that make it harder for them to learn how to do things their way.
Here’s what you should watch out for when looking to get results:
- Anyone using the same program for all clients (yes, that includes PDF’s and apps)
- Anyone who says you need a supplement or product to get the job done
- Anyone who demonises a food group or type of exercise/s
They are simply trying to take short cuts and avoid working with real people. Don’t fit the program? Tough, you mustn’t have tried hard enough 🤷🏻♀️
I prefer to do things the right way, that is right for the person in front of me at that time.
Here’s how you can work with me;
https://www.fitaf.com.au/stop-exercising/
- Email us at coach@fitaf.com.au to have an obligation-free chat regarding getting lasting results with us at our private training space.
- Ask about our online/remote coaching options
Today I chat with Coach Noush, who was my first hire just over 12 months ago now, about what the first 12 months of coaching has been like, lessons in assertiveness, fitness and mental health and where to from here!
Find us on Facebook at Fit AF Muswellbrook, at www.fitaf.com.au/stop-exercising or email coach@fitaf.com.au to learn more about our fully tailored introductory programme.
Fitness is a product. Gym memberships, world famous brands, apps, equipment, books etc.
Promise people the world and they’ll buy it. When it fails they’ll just try again. It’s a billion dollar industry.
What if I told you your workout contributes the least to your fat loss efforts?
If you’re currently facing restrictions on how you work out, you need to know this. Stop focusing on calories and start working out for the right reasons.
Of course, the successful implementation of these strategies depends on individual circumstances. If you’d like to learn more about a custom nutrition and training plan for your lifestyle, email me at coach@fitaf.com.au today.
In this ep I catch up with an online friend on her dating/food instagram page, which I absolutely love! Although I’m not on the online dating scene, I’m really curious about how do people judge each other online, what risks there are (as an avid crime poddy fan lol), and how does that affect a woman’s self esteem in the process?
Check out https://instagram.com/hotdateonmyplate.
Whether you’re hitting the dating scene or you’re more about self-love, contact me at coach@fitaf.com.au to learn more about how we can work together in person or online ;)
If you have been dieting for an extended period and hit a wall.... you could need to hit more. Here’s why.
Of course, the successful implementation of these strategies depends on individual circumstances. If you’d like to learn more about a custom nutrition and training plan for your lifestyle, email me at coach@fitaf.com.au today.
This week I got to catch up with Kristen Clapham from Kristen Clapham photography, the lady behind my business shots that I share on social media, and the photographer at our first body confidence retreat.
We talk hating photos, playing the social media game, small business and more.
You can check out Kristen’s work at https://www.kristenclaphamphotography.com/ or on instagram @kristen_clapham_photography.
If you’d like to learn more about our projects together, or working with me on your fitness goals in person or online, email coach@fitaf.com.au
Is cutting out bread necessary for Fat Loss? This is the most common dietary restriction I see with new clients..... Message me at coach@fitaf.com.au to find out how to get started on your fat loss goals this winter, giving up bread, if you don’t want to!
You gotta watch the quiet ones! ;).
Meet Belinda, long time client, who has recently started coaching with us after 6 months of study and training to obtain her Cert III Fitness. You can catch Belinda teaching Metafit, our signature Toned & Strong AF classes, and helping clients with their training plans in our small group weights sessions - with a smile!
Find us on Facebook at Fit AF Muswellbrook, or email coach@fitaf.com.au to learn more about our fully tailored introductory programme.
Are you a shift worker struggling to manage your weight and fatigue?
There are some evidence based strategies you can try to mitigate the effects of working outside of normal hours.
Of course, the successful implementation of these strategies depends on individual circumstances. If you’d like to learn more about a custom nutrition and training plan for your lifestyle, email me at coach@fitaf.com.au today.
(Or what the fitness industry doesn’t want you to know about what really matters when it comes to your fat loss goals) Message me at coach@fitaf.com.au to find out how to get started on your fat loss goals this winter, without setting foot in a gym!
In this episode I chat with Dee Harvey, PT and Naturopath who works exclusively with women suffering with Endometriosis.
All Personal Trainers will likely have clients who are symptomatic and we discuss the importance of teaching women to listen to their bodies, and individualising their training programmes to support consistency.
You can connect with Dee via her website http://www.inspiredhealthbydee.com, join the Endo Collective Facebook group https://www.facebook.com/groups/536842723313929 or catch her podcast https://open.spotify.com/show/5kH0axNgGahGFjeq06JSzW?si=lcz_LEEqS2aC1CmIpcQbbQ
If you’re interested in working with us with an individualised training plan send us a message here; coach@fitaf.com.au or to find out more about our upcoming intake of online fat loss coaching.
In this slightly different episode I was interviewed by Sonya from the Boom Your Biz Podcast on how I come up with my marketing content.
I really enjoyed this discussion, as I’ve no formal training in the area and have learnt through trial and error.
I hope this can inspire anyone to give something new a go, and speak their truth in a world of mixed messages.... Let me know what you think!
send us a message if you have a question here; coach@fitaf.com.au or to find out more about our upcoming intake of online fat loss coaching.
In this unscripted ep I talk that seemingly never ending on again/off again diet cycle many women are familiar with, and how to break it without sacrificing your results x
send us a message if you have a question here; coach@fitaf.com.au or to find out more about our upcoming intake of online fat loss coaching.
Have you ever found yourself saying: “I’m not fit enough, I’m too busy, I’m uncoordinated, I’m weak..... etc etc”. (The list could go on).
This kind of self-talk may appear on the surface to be excuses, but they are most likely self limiting beliefs, which no matter what diet or exercise plan you try, will ultimately hold you back.
So, what are they, how can you identify them and what can you do about them? Grab a cuppa and listen in.
You can contact Lee via her Facebook page https://www.facebook.com/312549525523856/ or make a booking for a free initial consultation via her website https://www.whisperedwisdom.com.au/
Here’s how you can work with me;
http://www.fitaf.com.au/ - Email us on coach@fitaf.com.au to have an obligation-free chat regarding getting lasting results with us at our private training space.
- Ask about our online/remote coaching options
If you can’t do what you planned, is it even worth it? What’s the alternative? Ditch the all or nothing fitness mentality, start training in a way you’ll stick with, and get lasting results. Email coach@fitaf.com.au for in person and remote training options.
I’m not going to give you a meal plan. This was an argument I had with a prospective client. Why would I give you the same thing everyone else has and it’s never worked? She decided not to join. Then she must have decided righteo, let’s see what this smart arse is about. 🤣. She went on to amaze herself and me, and her view of diet and exercise has permanently changed for the better 😏 I love a good debate like this… including one I had with another client who told me she would NEVER be lighter than she was on her wedding day, as she worked so HARD to get there. We had it out, and she now maintains at 5kg lighter than her big day 🤷🏻♀️ Most of my clients don’t have time for fitness to become another unhealthy addiction.
They just want real results they can maintain, while still enjoying life. It’s our number one priority to improve the wellbeing of women and finally stop these body confidence issues, this is a super safe space, you can train with your undies showing through your tights or more, if it happens! (and it does ;) )
Here’s how you can work with us;
For online coaching options with no b.s. see the link here; https://www.fitaf.com.au/online-courses/
Or send us a message if you have questions about using our face to face facility here; coach@fitaf.com.au
Today I chat with my Personal Training client Penni Fagan, about her book - The 3 M’s (Marriage, Motherhood & Mental Health), in which I am humbled to be mentioned in. When I read Penni’s book I felt like I was right there with her in some aspects of my own experiences, and I think most Mums will. You can connect with Penni on instagram @pennifaganauthor and via her website, where you can also grab a copy of the book https://www.pennifaganauthor.com
A very brief overview of the process of fat gain, and loss to put into perspective the measures and methods commonly used to gauge success.
Today we speak with Chelsea Miller, owner of Breathe Skin Body Mind Salon, about her passion for helping busy women take time out to feel relaxed and beautiful, her professional values and how she finds balance as a Mum and business owner. You can find out more about the Breathe philosophy and connect with Chelsea and her team at https://www.breatheskinbodymind.com/ where you can book in a salon sesh, or even a remote skin consultation if you’re not able to pop in.
Here’s how you can work with me; http://www.fitaf.com.au/ - Email us at coach@fitaf.com.au to have an obligation-free chat regarding getting lasting results with us at our private training space. - Ask about our online/remote coaching options
Tired of being on a perpetual diet? There is a better way. In this unscripted recording of a workshop I recently did for my clients I explain how. Understanding how to use short periods of dieting with periods at maintenance calories could be the key for you. More at https://www.fitaf.com.au/implementing-mini-cuts-for-fat-loss/ or contact me at coach@fitaf.com.au to learn more about online and in person coaching available.
Today we chat with Stacey Gerace from Inside n’ Out Health. Stacey is an MNU Graduate, with a special interest in early intervention nutrition education for children & families. You can find Stacey on Instagram @staceygerace_nutrition_ and at insidenouthealth.com. Stacey works with people both in person and online as a Nutritionist.
I often get enquiries from followers on meal plans for children, so I caught up with Jeff Ash from Hope Drives me, to discuss age appropriate dinner time strategies, and how to empower your kids to develop the habit of nutritious food choices. Learn more about Jeff and his work over on Instagram at @jeffashfitness or at hopedrivesme.com
I’ve known Leah since high school, she is friendly and approachable and a fully qualified PT, so when she joined our classes last year I just had to ask if she’d like to start teaching some!
Physical activity is only one component of reaching your health or fat loss goals, and it might surprise you to learn that it contributes the least when it comes to your daily weight loss efforts.