Tone It Up - Bootcamp: Recent Episodes

Tone It Up Bootcamp

I’m going to share snippets of useful information on training, nutrition, random facts and whatever I feel like!

You'll need to listen!

Habits take 21 days to form? Well if you are consistent they may, if not they may take way longer!

It's that time of year where we start to think about our NEW YEARS RESOLUTIONS (ahhhhhh) which we rarely achieve because we make them so unrealistic or we don't think about the BIG picture .

Setting yourself up for success for 2024 Goals, comes from instilling some beneficial habits and possibly getting rid of some old habits that do not serve us!

So let's start by tracking habits (download your habit tracker here: https://www.toneitup.net.au/freebies)

Get consistent and get REAL with what habits are achievable.

Well it has been a LONG TIME since my last Episode... only 11 months!

Today I would like to talk about the stages of CHANGE and how we do go through a process and CHANGE is not easy (although to some it may seem it)

Ride the wave guys and embrace CHANGE..

Are you ready for 2023?

We kick off this year with a new Timetable and our 8 Week Summer Challenge (starts 1st Feb)

Do you have the following:

Vision / Get Clear on what you want

Discipline / Commitment

Ability to step out of your comfort zone?

Ambition to get what you want?

Preparation?

Then you are ready!

💣 STARTS 1ST FEBRUARY 2023 💣

6 week FAT LOSS Phase & 2 weeks at maintenance
💣 Personalised Macros INCLUDING MEAL PLAN
💣 Fortnightly Checkins (photos & measurements)
💣 Optional Weights Program (Gym or Home)
💣 Food & Exercise logging via app
💣 Facebook Community & (in app group)

To ENTER email your number 1 reason why you’d like to join to toneitup@outlook.com

💣 Entries close 28th January.
💣 Limited spaces available for this Challenge.
💣 Challenge starts 1st February.

Purchase Challenge: https://www.toneitup.net.au/product-page/8-week-summer-challenge

Contact Fiona

M: 0411 624 546

E: toneitup@outlook.com

A recap of 2022 - Thank you to everyone that has supported me and my Business - Who's ready for 2023?

Monday 19th - join us us for our week of daily Bootcamps , head over to here: https://my.powerdiary.com/clientportal/tiup to book your session.

We have a class every night for you to go hard before your rest period!.. and of course have a laugh.

2023 I have the pleasure of welcoming Merrin as our new instructor who will be taking extra session for us - timetable here: https://www.toneitup.net.au/bootcamps

... Listen to hear all the full details :)

Merry Christmas & Happy New Year , thank you for a great 2022.

Coach Fe

Kᴇᴇᴘɪɴɢ Tʀᴀɪɴɪɴɢ Fᴜɴ & Cʜᴀʟʟᴇɴɢɪɴɢ 💪
📌 Group Training
📌 Personal Training (2:1 & 1:1)
📌 Nutrition Coach
📌 Junior Bootcamp
📌 Online & Face to Face

Website: www.toneitup.net.au

Facebook:www.facebook.com/toneitupbootcamp

Instagram:www.instagram.com/toneitupcoaching

Spotify: https://open.spotify.com/show/14JRUz9iChQQD0cOYvWd7Q?si=c46c8a72a44e4e01

Anchor: https://anchor.fm/toneitup

Do you EMOTIONALLY eat or eat only because you are PHYSICALLY hungry?

I bet you do the EMOTIONALLY eat more often than not. Right now are you eating because you are seriously HUNGRY or maybe because if boredom, stressed, sad, happy?

PHYSICAL HUNGER

Felt in waves. Goes away and comes back
Various desires
Satisfied by fullness
Patiently can be seen too
Necessary & intentional eating choices

EMOTIONAL HUNGER

Sudden & abrupt
Craving certain foods
Not satisfied after eating
Can be followed by guilt
Impulsive
Vibrations caused by thoughts

Join our 12 WEEK Challenge to make some habit changes to break what doesn't serve you.

Resistance Training
Nutritional Coaching
Step Count (movement
Journalling
Weekly Check ins (face to face, call or online)

.. Want to find out more? Book a Complimentary call to go through your goals.

Coach Fiona

Fill your cup and remove what doesn’t suit you. Find your happy & do what you love. Sometimes you have to put yourself out there to get to where you want too be.

Leaving a full time job was daunting and exciting, but the best decision to build my business was more important to me.

Why I do what I do. Listen to the podcast to hear the words of one of my clients.

Support
Encourage
Challenge

The leap of faith to fill my cup out weighs the constant drain I felt on me. I feel lighter & happier and content in my decision to make this change. I know the changes I make going forward will be easier.

Stay tuned for the next Episode for Tone It Up Bootcamp.

Recap of 2021 - everyone trained hard and the break came a perfect time - time to put your feet up and rest for a few weeks!

2022 - we have a few things happening this year!

Junior Bootcamp starts Feb 1st & 2nd. Pretty excited about this :)
Goal Setting Sessions for our Bootcampers
HQ will be complete with the availability of 1:1, 2:1 & 3:1 PT/ Small Group Training
Mid Year Challenge around Mindset.....

This can be the time of year most of us get UNSTUCK and out of control with Christmas cheer. We then feel the pains of guilt and and regret.

Don't fear the Christmas Cheer... Make wise and conscious decisions, plan your meals and drinks, track if you can, eat filling and nutritious foods & most of all learn to enjoy this time of year.

I bable on here about what I have done in the past and how to cope with this time of year....

Enjoy & Share and I will talk again before the Jolly Santa arrives.

It's not what we say to others & to ourselves

Do you listen to what you say to yourself?
Is it negative?
What do you say to others?
Do you put them down or spur them on?
Do you listen or the advice giver?
Do you surround yourself with 'toxic' people?

Be kind to yourself and to others!

Fiona xo

Tone It Up Personal Fitness

M: 0411 624 546

E: toneitup@outlook.com

Facebook: https://www.facebook.com/toneitupbootcamp

Instagram: Toneitupbootcamp

Podcast: Tone It Up Bootcamp on Podcast

Website: toneitup.net.au

As part of our GET OUT OF LOCKDOWN CHALLENGE I place a big focus on PROTEIN targets. To make it easier I have listed proteins sources that make it easier to hit those targets! These are available also in my November Newsletter - I'll attach a link to our BLOG POST for you.

However, all the details and loads more are in our CHALLENGE which kicks off on the 15th November - applications close 11th November. You can sign up here.

As usual if you'd like to contact me:

Facebook: toneitupbootcamp

Instagram: toneitupbootcamp

Email: toneitup@outlook.com

I encountered a little road block yesterday in regards to where my business was going...

I realised I was being stubborn or some may say having a 'fixed mindset' & shit had to change, ASAP!

Have a listen to what I realised and have to say about MINDSET & see our BLOG page on GROWTH V's FIXED MINDSET!

I'm going to get real with you.

This is a "CHALLENGE" I'm not disputing that - but it's challenge of:

accountability

vulnerability

honesty

effort

commitment

dedication

I'm not going to sugar coat the whole weight loss thing- it takes all the above and more. Don't be fooled by the quick fix, low calorie, Intermittent Fasting, shake diets ... But I'm sure you have tried those before...

So if I put a fancy advert to say you'll loose weight you will sign up and no doubt you will if you do the above. But it's more than just counting calories.

So If you are up for it :

GET OUT OF LOCKDOWN

CHALLENGE

STARTS 15TH NOVEMBER

Learn & implement new habits to help reach your goals

Hit your calorie targets for weight loss (or your gains!)

Learn how to loose weight & keep it off

24/7 Online Support from your Coach

Access to FREE training programs via our app

Nutritional knowledge

Complimentary access to our Recipe E Books

Challenge open to all (Beginners - Advanced)

5TH BONUS WEEK ADDED

SIGN UP NOW!

4 weeks Sign Up here: https://buff.ly/3bl8axT

5 weeks sign Up here:https://buff.ly/3nBcUFH

Vulnerability.. It's a strength. It shows your authentic self - not afraid to put yourself out there. Sometimes it's bloody horrible - the fear of rejection and disappointment. But as the saying goes - If you don't try, you will never know... well something like that anyway!

LET ME KNOW WHEN YOU WERE LAST VULNERABLE....

Episode 6 I talk about getting clear on your Goals, what I have planned and how I am going to get there. Subscribe to the mailing list to make sure you receive your GOALS SETTING Questions so you can kicks arse in 2022. Head to our website to join up. to our email list...https://www.toneitup.net.au/contact-1 If you enjoy these podcasts then share and tell your friends :) Speak Soon

Fe

Here I chat about what goes into your maintenance calories & why steps are important. For the full notes head to our blog https://www.toneitup.net.au/post/maintenance-step-count

Never would I ask you to do a shake diet .. here’s why. For the full notes head to toneitup.net.au … scroll to bottom of home page! If you have any questions, send them over to me so I can help!

A “cheat meal” is only cheating on yourself.

What does cheat meal mean to you?

Loosing control
Going off track
Not regulating
Eat what you want
Break from routine
No tracking
Cheat meal turns into a cheat day…week
Go for gold
Eat Anything
Regrettable

Having a “planned” “monitored” “regulated” meal or day or weekend is ok. There isn’t guilt attached to this or a “fuck it mode” .

What are your thoughts about CHEAT DAYS to DAY?

Welcome!

What is your ACTUAL goal?

A better relationship with food?

Good & Bad Food.

Food is a source of energy Carbohydrates & Protein is 4 calories per 1 gram, for Fat it is 9 calories per 1 gram.

You will loose weight if you are in a calories DEFICIT. You will gain muscle/size you will be in a calories SURPLUS. If you want to stay the same we keep the same weight you will be at MAINTENANCE.

Adhering to a low carb diet you will have less fluid!

Good and Bad - just what we have labeled them. They are BAD FOR YOU if they don’t agree with you!

If following my Nutrtion I will your Protein Goal & I want you to hit that first and foremost.

Tracking food consistently is essential to ensuring you hit your macros and not being in a calorie surplus - or even too low.

If you are gaining weight - you are not in calories surplus.

Follow us here, check out our page toneitup.net.au, Facebook (https://www.facebook.com/toneitupbootcamp).

Shop all our recipe E Books (toneitup.net/shop)

To sign up for Nutrition Coaching (https://www.toneitup.net.au/shop?page=2)

Speak Soon!

A little random but about me! Fiona Tanner… Coach, Trainer, Friend. Head over to our webpage toneitup.net.au or Facebook page Tone It Up Personal Training, also our You Tube Channel.