Phoenix Strength and Fitness

“What if I fall?”

“Oh but my darling, What if you fly?”

It doesn’t have to be perfect… you just have to get started.

Nike. Just Do It.

🙌🙌🙌🙌

It will get easier eventually.

But you have to persist with practice.

Toddlers don’t quit trying to walk when they fall down…

Despite their wobbly little legs, they keep trying and trying.

Until one day.. they just walk without having to consciously think about how.

One day exercising will just become a part of your life..

Making better eating choices won’t feel like you’re “dieting” anymore… it’ll just be how you eat.

Just be that determined toddler and keep getting up and practicing over & over until it becomes second nature.

It’s way to easy to overeat at All You Can Eat style restaurants…

I night out can easily set back your weight loss goals… if you eat like I used too 😅😅

It’s certainly was something I struggled with for a long time.

I’d have the best of intentions before I got there….

Then I’d get there and all of a sudden I’d be like YOLO!!!! 😂

Then the regret comes after when you literally have to roll out the door…

I decided to avoid going to these places until I got better at practicing self control. 😊

Thanks to the family for helping making it look like I ate all those plates of sushi 😂😂😂

Scary thing is I’d probably smash that much sushi in the past 😬😬😬

It’s way to easy to overeat at All You Can Eat style restaurants… I night out can easily set back your weight loss goals… if you eat like I used too 😅😅 It’s certainly was something I struggled with for a long time. I’d have the best of intentions before I got there…. Then I’d get there and all of a sudden I’d be like YOLO!!!! 😂 Then the regret comes after when you literally have to roll out the door… I decided to avoid going to these places until I got better at practicing self control. 😊 Thanks to the family for helping making it look like I ate all those plates of sushi 😂😂😂 Scary thing is I’d probably smash that much sushi in the past 😬😬😬

It just never gets old…

I love the Sun… Sea and Sand 💕

Watching the dogs having the best time.

Their doggy smiles & happy tail wags light me up 🤩

Was a hot 41 degrees today in Adelaide… so we got to the beach nice and early for a splash 🌊🌊

It just never gets old… I love the Sun… Sea and Sand 💕 Watching the dogs having the best time. Their doggy smiles & happy tail wags light me up 🤩 Was a hot 41 degrees today in Adelaide… so we got to the beach nice and early for a splash 🌊🌊

Like many people…. food is my go to when things aren’t quite right.

However, once I started competing in bodybuilding this was MAGNIFIED by 1000% due to the restrictive dieting.

Once the season of comps finished I just couldn’t control myself. 😭😭😭

I ate and ate and ate…

Making up for loss time if you will 😬😬

Eating all the things I’d been deprived of during prep.

I’d balloon out quicker than Pumba could say Hakuna Matata….

It was not Hakuna Matata at all …

It was depressing, to the point I resorted to seeing a psychologist.

I needed to fix me.

I was hoping she’d wave a magic wand and I’ll be healed.

The truth was it took a lot of work.

A lot of self reflection.

The best tool I found was observing my eating behaviors in a non-judgemental way.

Asking myself questions like…

Am I actually hungry right now ?

No.

Ok, what is it that you are feeling right now?

“I’m anxious about ….”

What do I really need right now ?

Or

What action can I take right now to fix the problem?

Or

Who can I talk to help with the problem ?

Essentially, you’re acknowledging hunger is not the problem…

…finding the real problem and then..

Finding the solution to the real problem.

Which by the way you won’t find at the bottom of the tub of ice cream 🫤

Been there done that more times than I’d like to recall

Habits become exactly that…. A habit.

Sometimes we do things a certain way for so long we just keep doing it… just because.

Even though those habits might be going against what we really want to achieve.

It’s important to sit down and take stock…

An audit if you will.

Are my habits aligned with what I want to achieve in life ?

What habits are no longer serving me ?

And what new habits can I adopt to replace the old ones that are more aligned with where I want to end up.

Start where you mean to end…. 😉

Time to grow up Princess 😜

If you’re over 18 and can legally drink alcohol…

Then you’re old enough to start “Adulting”.

Yes it sucks but ain’t no one gonna spoon feed you no more….

…. and adult’s wearing nappies is kind of weird. 💁🏻‍♀️

There’s never been a time where information is so abundant and literally at our finger tips

So… instead of scrolling on insta for a few hours a week….

(let’s be honest it’s probably more than that)

….spend time planning your weekly meals instead.

Be organised.

Meal prepping is the key nailing your nutrition.

If you fail to PLAN… you planning to FAIL.

Protein for them Gains bro ! 💪🏽😆

If you’re not a Gym bro though you still need protein!

✅It keeps you fuller for longer

✅ Helps maintain & build muscle

✅ Reduces cravings

✅ Helps with fat loss

✅ Helps repair injuries

How much protein should you consume in a day ?

It depends on a few things…

Age, gender, lifestyle and fitness goals all come into play.

It can range anywhere between 1.2 - 3grams per kg body weight.

Most people aren’t consuming anywhere near enough protein in their daily food intake.

How do you fair ?

Save or screen shot this cheat sheet ! 😉🙌

Just do your best every day 💯

It’s not often our days go exactly how we planned.

We often have to pivot and adapt to what life throws at us.

It’s ok, that’s life.

Progress over Perfection. 😉

Nope. Nope and Nope 😂

Stop eliminating food groups.

It’s all about…

Portion Control.

That. Is. All. 😃