Upping my game! I have finished up Pregnancy and Postpartum Athleticism 2.0 (which is 🔥 btw!!) Attending The Female Athlete Course in a couple of weeks and then diving into Antony’s Mentorship Program.. I am beyond excited for this and to start really challenging the way I think and the things I believe to be true. ❤️ #gracefit
Today's training focus was on balance and efficiency. Give this first video a try at the end of your next workout and see if you can keep your balance!
Video 1: Russian twist position w bicep curl and overhead press
Video 2: KB Lunges 20 each side
Video 3: BB deadlift followed by stability ball press and stability ball skull crushers.
All of these force you to use your core to keep the best balance possible and adjust if you slip out of a perfect balance! (Minimal on the deadlifts)
You want a better life?
A better marriage?
You want a bigger life for you ?
You’re going to have to literally’ let go of who you believe you are right now and build the man you want to be.
4 343 hours ago
the top 5 habits that keep me in a good mood 👇⠀
1 - exercise 💪⠀
2 - working on my passion projects 🔥⠀
3 - time with loved ones 👯⠀
4 - a good night's sleep 🛌⠀
5 - gratitude journaling 📖⠀
The first four you might relate to, but gratitude journaling is less common and yet incredibly powerful. You may have noticed I've been posting what I'm grateful for every day in my stories this week. This is a new medium for me, but I've been practicing gratitude journaling for a while now privately. ⠀
It's powerful because it gets you to recognize all the good you have going for you. It gets you out of the complaining or victim mindset. It forces you to think about things that you ALREADY have that make you HAPPY. It makes you stop playing the comparison game. It elevates small wins so you stop feeling like you're losing or sucking at life.⠀
Are you in a bad mood? Do you have the Sunday scaries? Why don't you give it a try. Comment below what you're grateful for today and just see if it makes you a little less crabby 🙃👇
Happy Easter and welcome to MOTIVATION MONDAY!
Hope you’ve all had a great weekend and feeling keen to get active.
Today is a simple reminder that not every day are you going to feel motivated, energetic and strong. But each day that you feel less than 💯 and still get up and train is what makes you a little stronger every time. So be proud of the small steps you take each day and know they are edging you closer to your goals. Have a great week Australia and remember to “Keep those hands up “.
3 414 hours ago
Having a sister means you will always have back up!
Meet my sister, Marizel. We are only 2 siblings and she is 3 years older, well actually - 2 years, 5 months & 7days older than me🙋♀️. But anyway... What I wanted to say is, that she & her baby bump (and daddy shark) flew from PE to Joburg and drove to Potchefstroom - to come help and support me with my event - the #fitbestfemalefest
My sister is better than your sister!😜 And as if that ain't enough. I haven't been on Facebook for over 5 years, and when I launched Fit Best Training back in August 2018 - I needed a FB page and she ran it on my behalf until I figured it out. Facebook has changed so much over the past five years - and whilst you might be like "no it didn't🧐🤔" - believe me it did😂. Just trust me on this one!
I am a bit of a control freak meets speedy gonzales. I need things to be perfect and and need to make perfect things happen fast.😆 So struggling to figure Facebook out was not part of the plan. Luckily, my back up - aka sister - jumped right in and helped me out!
Soon she will be a mommy & I will obviously be the world's best aunt. 😎Girl or boy, baby Peanut will be spoiled rotten by this aunt!
Family is your first home team! Family is everything! I am super thankful for my home team - they are the best and all played a role of where I am today. Can't wait for all the goodness that lies ahead!
You can’t out-exercise a bad diet, but always denying yourself treats can be miserable and jeopardize your nutrition/fitness goals. These eggs are my kryptonite. I have found that one of the best ways not to overindulge in treats is to portion them out. 9 of these bad boys is a single serving (140 calories). Instead of eating out of the bag, try portioning out your food. My snack bag is almost empty, but it lasted most of the day. What’s your food kryptonite? Happy Easter y’all! 🐣🐰 .
Don’t miss Episode 77: The Top 5 Ways to Level Up in the Fitness Industry with Dane Robinson (@danerobinson92). Listening to the Fitness Career Mastery podcast is the best way to distill decades worth of experience and integrate it into what you do right now.
Myself, Shay, and our guests have figured out many of the topics on FCM on our own over a long period of time, and in some cases, with a mentor.
We want to pass this knowledge on to you so you don’t have to figure it out on your own. So you have a mentor and a guide. After over a decade in the industry, I couldn’t agree more with the tips that Dane have in this episode. Listen, because they can help you level up quickly in the industry.
“If I can come back from where I’ve come from and be doing this you can too so get up, get on with it, seek help and let’s do it together, I did it for you”
1 347 hours ago
Everyone feels more like a bad a$$ in the gym when they wear high alpaca socks, right? Or is that just me? 😅
Quick “at home” workout when your gym is closed for Easter(or you are limited on equipment):
60 second plank
30 tricep dips
20 push ups
10 burpee jump tucks .25 mile run(no treadmill? Outside! Or high knees)
60 second knee to elbow plank
50 squat jumps
40 split squats(20 each leg)
30 mountain climbers
20 step ups(10 each leg)
10 tricep push ups .25 mile run
I promise you will be sweating after that one! Do it and let me know how it goes!
as gym owners and business owners in general iv found that with our program these 5 things are key.... 1 - where you are starting and going...its easy to get carried away by "shiny object syndrome" and think that something is going to change your business and blow things away. At 7fg what we do is focus on the 1% things and getting better and better weekly - implementing systems on class structure, sales, cleaning, onboaridng new coaches and many other things.
2 - Knowing your bottom line...often people think more members/customers is the answer - however...it isnt, I’ve unfortunately seen a lot of gym owners fall into the trap of chasing more members. More members not only means more revenue but it also means more expenses. Instead of chasing members, we’ve seen a ton of gym owners find amazing success finding the right members that fit into a sustainable profitability model - we focus on plans to raise ARM and finding the right marketing procedure to get clients through your door.
3- know where to go...Just as important as knowing your starting line is knowing in which lane you’re running. This involves setting realistic, attainable goals over the next month, quarter, year, and years to come.
4 - Knowing your culture - you need to know whats going to fit into your gym and what isn't. Nobody knows their customer like you and we work with you to create an environment that you can be proud of.
5 - taking action - Planning and knowing is great. But, at a certain point you have to bite the bullet and try something new. You must hit “play.” After you pull the trigger, look back and evaluate what worked and what didn’t.
While these principles may seem simple enough, their consistent application is not easy. Just like you tell your athletes – getting in shape is simple, but not easy. The same is true in your business. Simple principles, applied consistently over time, will yield incredible results.
Action follows perception.
Choose how you see things, and you’ll act accordingly.
And the best thing is that we always get to choose our attitudes and our actions.
Can it be tough sometimes? Fuck yes. The mental aerobics can be overwhelming.
But the choice remains. Adjust as necessary or stay stuck.
Drop a 🙌🙌🙌 below if you’re working every day to make this switch!
Good morning. @musclegears_nutrition
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