Level Up With Sharelle and Dani

REWIND - What you really need to know about nutrition to be successful.

Mon, 11 May 2026 19:00:00 -0000

In this episode of the Level Up Podcast, we break down the foundations of successful nutrition and why simplicity often beats complexity. We discuss why energy balance is still the most important principle for body composition, performance and long-term results, while also unpacking the limitations of relying too heavily on calorie calculators and generic formulas.

We dive into the habits, routines, and environmental factors that actually determine consistency, including meal organisation, food availability, lifestyle structure, and behavioural patterns.

The conversation also explores the emotional and psychological side of nutrition, including your relationship with food, all-or-nothing thinking, and why sustainability matters more than perfection.

Whether your goal is fat loss, muscle gain, performance, or simply improving your health, this episode focuses on practical strategies that can help you create lasting results without unnecessary restriction or overwhelm.

We hope you enjoy the episode! Please leave a comment if you did!

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 269- The Future of PT & Online Coaching: Adapt or Get Left Behind

Mon, 04 May 2026 19:00:00 -0000

In today's episode, we discuss how online coaches can future-proof their role in an industry that’s rapidly evolving with AI, and why human connection is becoming more valuable than ever.

They break down the difference between generic coaching and real coaching, and why the coaches who focus on problem solving, communication, and individualisation will continue to stand out.

They also explore how to use AI as a tool to enhance your coaching without losing the personal touch that actually drives results and client retention.

We hope you enjoy the episode! Please leave a comment if you did!

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 268 - The Good Girl Trap! The Cost Of People Pleasing

Mon, 27 Apr 2026 19:00:00 -0000

In today's episode, we explore the trap of people pleasing, particularly among women, and how it quietly impacts authenticity, relationships, and overall wellbeing.

We share personal experiences and unpack how people pleasing is often rooted in upbringing, confidence, and societal conditioning, while also highlighting the subtle ways it shows up in everyday life, from how we speak about our bodies and fitness to how we respond to social and work demands.

The conversation moves into practical strategies for change, including learning to recognise and name emotions, setting and communicating clear boundaries, protecting time for yourself, and allowing others to support you instead of always defaulting to independence.

We also explore the guilt that can come with prioritising yourself, especially within family and work roles, and how cultural influences reinforce these patterns.

Throughout, we emphasise the importance of self-awareness, supportive environments, and ongoing personal growth as key tools for living more aligned and authentically.

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 267 - What Our Top Clients Do Differently (That Others Avoid)

Mon, 20 Apr 2026 19:00:00 -0000

In this episode, we break down the key traits and behaviours we consistently see in our most successful clients after working with hundreds of people.

We explore why coaching is a two-way relationship, how real progress comes from behaviour change rather than just a program, and why the clients who get the best results aren’t the ones who start perfect, but the ones who commit to small, consistent actions over time.

We dive into three core habits that stand out across the board: never skipping check-ins, tracking objective data instead of relying on feelings, and actually acknowledging and celebrating wins.

This episode is a practical look at what truly drives long-term success, and how you can start applying these principles immediately.

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 266 - Shiny Object Syndrome: Why You Keep Getting Stuck

Mon, 13 Apr 2026 19:00:00 -0000

What if the thing holding you back isn’t a lack of discipline, but constant distraction?

We live in a world full of opportunities. New programs. New strategies. New ideas.

But just because something looks better… doesn’t mean it actually is.

In this episode, we break down “shiny object syndrome” and why constantly jumping from one thing to the next might be the exact reason you’re not progressing.

We talk about:

• What shiny object syndrome actually is (and how to spot it) • Why it doesn’t feel like quitting… it feels like upgrading • Jumping between goals, programs, or strategies without seeing things through • The “grass is greener” trap and why new always feels more appealing • The messy middle and why most people quit right before progress happens • Knowing when to pivot vs when you actually need to stay the course • How distraction shows up across training, business, and life • The role of identity and deciding “this is who I am now” • Setting boundaries and filtering external noise and opinions

Because the truth is…

You don’t need a better plan.
You need to stop abandoning the one you’re already on.

If you’ve ever felt like you’re constantly starting over, chasing the next best thing, or struggling to stay consistent, this episode will give you a completely different perspective.

🎧 We hope you enjoy this episode. Share it with someone who’s stuck in the cycle of always chasing the next thing.

Find us on Instagram here:
Level Up: https://www.instagram.com/levelup_podcast_/ Sharelle: https://www.instagram.com/sharellegrant/ Dani: https://www.instagram.com/daniantonellos/

REWIND: Demystifying Diet Myths: The Truth About What Works & What Doesn't

Mon, 06 Apr 2026 19:00:00 -0000

In this episode, we dive deep into the complexities of nutrition. We explore why so many struggle with dieting and fail to see the results they expect, we debunk the common dieting myths and some effective strategies for goal setting.

Tune in:

(00:00) Introduction: The critical role of nutrition in fitness goals

(03:01) Unraveling Myths: Debunking common nutritional misunderstandings

(12:15) Goal Setting: The importance of realistic objectives in dieting

(24:22) Coaching's Role: Why guidance is key in nutritional success

(36:40) Personal Stories: We discuss nutritional journeys

(48:55) Recap and Call to Action: Summarising the episode's key points

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 265 - Why You Keep Self-Sabotaging Your Fitness Goals

Mon, 30 Mar 2026 18:00:00 -0000

Are you actually stuck, or are you just getting in your own way?

So many people feel like they’re not progressing. In their training. Their nutrition. Their life.

But when you zoom out, it’s often not a lack of knowledge.

It’s self-sabotage.

In this episode of the Level Up Podcast, we break down the real reasons people stay stuck and how to start moving forward with clarity.

We talk about:

• Why following your mood instead of a plan keeps you inconsistent

• How progress often feels uncomfortable (and why that’s normal)

• The fear of trying, failing, and being seen putting in effort

• When high standards turn into self-sabotage instead of growth

• Learning to be a beginner again and dropping the pressure

• The difference between making excuses vs taking ownership

• Why taking advice from the wrong people keeps you stuck

• Using training as an anchor during stressful or chaotic periods

Because the truth is…

Progress isn’t about waiting to feel motivated.

It’s about having a plan and showing up anyway.

If you’ve been feeling stuck, overwhelmed, or like you keep starting over, this episode will help you reset your approach.

🎧 We hope you enjoy this episode! Please send it to someone who may need this reminder.

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 264- Training for Your Future Self: The Three Pillars of Longevity Every Woman Needs

Mon, 23 Mar 2026 18:00:00 -0000

Are you training for your future self… or just chasing a short term goal?

So many women approach training purely for aesthetics. Fat loss. Muscle tone. A number on the scale.

But what if we zoomed out and asked a better question.

What does my body need to stay strong, capable and independent as I age?

In this episode of the Level Up Podcast, we break down the three key pillars of longevity every woman should be training for.

We talk about:

• Why muscle mass is one of the biggest predictors of long term health
• The role of bone density and resistance training in preventing osteoporosis
• Why strength and power matter more than most people realise as we age
• How training now impacts your mobility, independence and quality of life later

Because training isn’t just about how you look right now.

It’s about building a body that can support you for decades to come.

If you care about long term health, performance and staying strong as you age, this episode is a must listen.

🎧 We hope you enjoy this episode and please send it to someone in your life who needs to hear this.

Ep 263- Hormones, Carbs, and Fat Loss: The Truth No One Explains

Mon, 16 Mar 2026 18:00:00 -0000

The internet has made health and fitness more accessible than ever… but it’s also made it way more confusing.

In this episode of Level Up With Sharelle and Dani, we break down some of the biggest nutrition myths circulating online right now and why they’re misleading so many people.

We talk about:

• The truth about hormones and fat loss

• Why carbs don’t make you fat (and why your body actually needs them)

• The myth that eating after a certain time causes weight gain

• How overly rigid nutrition rules can create more stress than progress

The reality?

Most people don’t need extreme diets or complicated protocols.

They need to focus on the basics. Consistent training. Balanced nutrition. Sleep. Recovery. And a strategy that actually fits their life.

If you’ve ever felt confused by the constant stream of nutrition advice online, this episode will help you filter through the noise.

🎧 And if this resonates, please share it with someone who might need to hear it.

REWIND: Tough Love Alert: Why It’s Time to Aim Higher

Mon, 09 Mar 2026 19:00:00 -0000

In this episode , we explore the world of tough love and real talk! We discuss the growing trend of celebrating the bare minimum in both fitness and life, and why this mentality might be holding you back.

From the changing standards of physical activity to the importance of raising personal expectations, we break down what it really takes to level up your health and mindset.

Ep 262- 3 Gym Myths That Are Wasting Your Time

Mon, 02 Mar 2026 18:00:00 -0000

In today's episode, we discuss three prevalent gym myths that often mislead fitness enthusiasts.

We emphasise the importance of context in training, debunk the myth that soreness is necessary for growth, clarify the relationship between cardio and muscle gains, and challenge the notion that training programs must be changed every four weeks.

The discussion highlights the significance of recovery, proper training techniques, and individualized approaches to fitness.

Please follow us on instagram:

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 261- 5 Common Nutrition Obstacles That Are Sabotaging Your Results

Mon, 23 Feb 2026 13:00:00 -0000

Today we discuss five common nutrition obstacles that hinder progress in health and fitness. We explore the challenges of snacking, decision fatigue, sugar cravings, under-eating, and feeling uninspired with food. We share the importance of mindfulness, organisation, and enjoyment in nutrition, and provide practical insights and strategies to overcome these obstacles.

Please follow us on instagram:

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 260- Why Results Feel Easy for Some and Hard for Others (It’s Not Genetics)

Mon, 16 Feb 2026 18:00:00 -0000

In this episode, we explore the characteristics and habits that drive long-term success, with a strong focus on mindset, structure, and living with intention.

We unpack common misconceptions around busyness and productivity, and why being busy does not always mean moving forward. We also discuss the role of gratitude, contribution, and clear boundaries in creating a sense of fulfilment, both in and out of training and business.

Throughout the conversation, we highlight that growth is an ongoing process, and that lasting success comes from aligning mindset with consistent, purposeful action.

Please follow us on instagram:

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 259- Stop Overcomplicating Your Workouts (Do This Instead)

Mon, 09 Feb 2026 18:00:00 -0000

In today’s episode, we cut through the noise of the fitness industry and talk about why keeping things simple actually works. We unpack why constantly chasing new workouts can hold you back, and why taking ownership of your training is the real game changer.

We discuss the importance of consistency, discipline, and having a clear structure, along with why mastering basic movement patterns sets the foundation for long-term progress.

We also explain the difference between just exercising and truly training, and why understanding the why behind your program matters just as much as the exercises themselves.

This episode is about trusting the process, staying patient, and committing to the journey, because that’s where real results are built.

Please follow us on instagram:

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 258- Is Skinny Back? What’s Actually Going On

Mon, 02 Feb 2026 18:00:00 -0000

In today's episode, we discuss the resurgence of the skinny ideal in contemporary culture and explore its implications for women’s health and the fitness industry.

We unpack the unhealthy behaviours associated with this trend, the role of celebrities and media in shaping body image perceptions, and the misuse of weight loss drugs like Ozempic.

The discussion highlights the importance of informed choices and the need for a balanced, realistic perspective on body image, health, and societal pressures.

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 257- Ins and outs for 2026

Mon, 26 Jan 2026 18:00:00 -0000

In this episode, we discuss the evolving landscape of fitness and health as we head toward 2026. We explore which trends are becoming outdated, including “what I eat in a day” content and clickbait fitness hacks, and why these approaches often miss the bigger picture.

We emphasise the value of real-world and clinically informed training, along with the importance of accountability and long-term thinking in fitness journeys.

The conversation also dives into shifting aesthetic ideals, the influence of social media on fitness trends, and the limitations of cheap, one-size-fits-all training programs.

Ultimately, we advocate for a more personalised, informed, and sustainable approach to health and fitness.

If you enjoyed this episode, please leave a review!

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

REWIND: The Motivation Dip: Why It Happens and How to Push Through

Mon, 19 Jan 2026 18:00:00 -0000

We are well into 2026 now, so we thought it'll be useful to explore the complexities of motivation in the context of fitness and personal growth.

In this episode we discuss the natural fluctuations in motivation, the concept of the motivation dip and the importance of consistency in achieving long-term goals.

We emphasize that motivation is not always a reliable driver for action and that understanding one's habits and routines is crucial for sustained progress.

We also touch on the significance of setting realistic expectations and the role of emotional health in maintaining motivation.

We hope you enjoy this throwback episode!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 256- Rating Popular Fitness Trends: What’s Worth It and What’s Overhyped

Mon, 12 Jan 2026 18:00:00 -0000

In today's episode, we explore a wide range of popular fitness trends, examining their effectiveness, sustainability and how they fit into real-life training.

From Hyrox and Reformer Pilates to strength training, group HIIT, bodybuilding and yoga, we break down the pros and cons of each approach.

We also discuss the evolution of CrossFit, the rise of marathon training, and the impact of online workouts and coaching.

Throughout the episode, we highlight the importance of making informed fitness choices that align with your personal goals, lifestyle, and long-term well-being.

If you enjoyed this episode, please leave a review :)

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 255- Stop Starting Over: The Mistakes Everyone Makes With New Year Goals

Mon, 05 Jan 2026 18:00:00 -0000

Happy New Year Everyone! In today's episode, we dive into the common pitfalls people face when setting New Year’s resolutions and goals.

We talk about why focusing on processes, rather than just outcomes, is key, and why trying to change everything at once often backfires.

We also explore how to navigate life’s unexpected challenges, the importance of tracking the right metrics, and how understanding true progress can set you up for long-term success, both in personal development and fitness.

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 243- Our Most Painful Lessons of the Year (And How They Made Us Better)

Mon, 29 Dec 2025 18:00:00 -0000

The end of the year is here, and in this episode, we take a moment to reflect on our most challenging lessons from 2025.

We explore the importance of reflection, resilience, and navigating grief, sharing personal insights that remind us growth often comes through discomfort.

From the value of having hard conversations to embracing change as a pathway to new opportunities, we dive into how life’s hardships can teach us powerful lessons.

Tune in for an honest, heartfelt conversation that encourages you to find the silver linings in your own experiences and step into the new year with perspective and purpose.

Congratulations on making it through another year, and we look forward to having you join us for the adventure that 2026 will bring

xx Sharelle and Dani

REWIND: The Hustle Mindset, When to Push and When to Pull Back

Mon, 22 Dec 2025 18:00:00 -0000

As we head into the Christmas holidays, we’re bringing back a throwback episode that feels especially relevant this time of year.

When we hear the word hustle, we often think of working hard, making sacrifices, being resilient and staying determined. While these qualities can help us reach important milestones, pushing them too far can come at a cost.

In this episode, we unpack why people feel the need to hustle, exploring both internal and external pressures, and discuss when it’s important to slow down, reset and step back, especially during the holiday season.

We wish you a safe, restful and joyful Christmas break spent doing more of what fills your cup.

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 253- Fitness Coaching Red Flags No One Talks About: What to Look For and What to Run From

Mon, 15 Dec 2025 18:00:00 -0000

In today’s conversation, we discuss the critical red flags to look for in fitness coaching, especially in the online space.

We emphasise the importance of understanding the low barrier to entry in the fitness industry, the fallacy of equating a fit body with coaching expertise, and the essential differences between coaching and personal training.

We also highlight the significance of community, testimonials, and the dangers of toxic tough love in coaching. Ultimately, we stress the need for individuals to take personal responsibility in their health investments and to seek out genuine, supportive coaching experiences.

Please leave us a review to let us know what you think of our podcast 😊 xxx

⁠https://www.instagram.com/sharellegrant⁠

⁠https://www.instagram.com/daniantonellos

Ep 252- 5 Training Mistakes That Are Stealing Your Progress

Mon, 08 Dec 2025 18:00:00 -0000

Today's episode, we discuss five common training mistakes that hinder progress in fitness.

We emphasise the importance of consistency, the need to address neglected areas of fitness and the lessons we have learned from injuries.

We also highlight the dangers of lifting too heavy too soon, the significance of proper nutrition and the value of skill development over merely chasing the burn in workouts.

Our insights aim to help listeners build a sustainable and effective fitness routine.

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

REWIND: The Hidden Impact of Stress, Chronic Fatigue & Poor Nutrition.

Mon, 01 Dec 2025 18:00:00 -0000

In this episode of the Level Up Podcast, we sit down with Ben Cant, a biochemist, nutrition expert, and strength coach with over 20 years of experience. Ben specialises in gut health, chronic fatigue, hormones, and fertility, and today, he shares his knowledge on how stress and nutrition deficiencies affect overall health.

We explore the impact of elevated cortisol levels on gut health and hormones, the role of common nutritional deficiencies like magnesium and zinc, and what practical steps you can take to manage both. Whether you're an athlete, coach, or someone looking to optimize your health.

Tune in:

Enjoy!

Follow Ben Cant on Instagram: https://www.instagram.com/bennylifts/

Follow Sharelle: https://www.instagram.com/sharellegrant/

Follow Dani: https://www.instagram.com/daniantonellos/

Ep 251 - The Fitness Lies Women Keep Believing (and the Truth You Need)

Mon, 24 Nov 2025 18:00:00 -0000

We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors.

We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and expectations.

Please leave us a review to let us know what you think of our podcast 😊 xxx

⁠https://www.instagram.com/sharellegrant⁠

⁠https://www.instagram.com/daniantonellos

Ep 250 - Going Through Your First Building Phase

Mon, 17 Nov 2025 18:00:00 -0000

In this conversation, we discuss the challenges and strategies involved in navigating the first building phase of muscle growth. We explore the psychological side of body image, the importance of mindset, and how nutrition supports long-term progress.

We highlight the need for self-acceptance, the importance of managing expectations during physical changes, and the value of community support throughout the journey of personal growth and strength training.

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 249 - The 6 Behaviours and Habits of the People Who Stay Fit and Lean for Life

Mon, 10 Nov 2025 18:00:00 -0000

In this conversation, we cover the six key behaviours of people who stay fit and healthy, focusing on identity-based goals, nutrition mastery and consistent training.

We highlight the importance of ownership, navigating motivation dips, and appreciating the repetitive parts of training and nutrition while managing external stressors. Our message centers on balance, self-care, accountability, and long-term sustainability.

We also discuss how optimism and pessimism affect problem-solving, the resilience needed to handle challenges, the value of boundaries, and why long-term, process-focused thinking drives real growth.

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 248 - The Hidden Link Between Stress, Sex, Childbirth & the Pelvic Floor with Dr Marina Magri

Mon, 03 Nov 2025 18:00:00 -0000

In today’s insightful episode, we dive into the importance of pelvic floor health with Dr. Marina Magri.

Together, we explore common misconceptions and challenges many women face, particularly during and after pregnancy. We talk about the crucial role of awareness and education in preventing and managing pelvic floor dysfunction, including issues like incontinence and pelvic organ prolapse.

Dr. Marina shares her journey into specialising in pelvic health and why she’s passionate about helping women understand their bodies better. We unpack how factors such as stress, pregnancy, and training techniques can impact pelvic floor function, and why proper guidance and support are key to long-term health.

We also discuss how to prepare for labour, understand pelvic dynamics, and separate fact from fiction when it comes to pelvic floor training. This episode is all about empowering women with the knowledge and confidence to take proactive steps, from incorporating pelvic floor exercises to seeking professional help when needed, so we can all support better pelvic health, education, and awareness.

To find Dr. Marina on instagram, head to:

https://www.instagram.com/thecoochiemama/?hl=en⁠

https://www.instagram.com/exceedhealthhub/?hl=en

REWIND: Building Muscle and Losing Fat. Is It Possible?

Mon, 27 Oct 2025 18:00:00 -0000

We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors.

We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and expectations.

Please leave us a review to let us know what you think of our podcast !

⁠https://www.instagram.com/sharellegrant⁠

⁠https://www.instagram.com/daniantonellos

Ep 247 - Indecision Is Keeping You Stuck! The Real Reason We Second-Guess Ourselves

Mon, 20 Oct 2025 18:00:00 -0000

In today's episode, we discuss the complexities of decision-making, emphasising the importance of understanding resistance, the weight of indecision, and the role of risk in personal growth.

We share practical frameworks like the 10-10-10 rule to help you guys navigate your choices and empower yourselves to make confident decisions.

We highlights the balance between logic and emotion, the significance of risk tolerance, and the necessity of practicing decision-making in everyday life.

We hope you enjoy the episode! Please leave a comment if you did!

Find us on Instagram here:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 246- 5 Nutrition Trends That Are Wasting Your Time

Mon, 13 Oct 2025 18:00:00 -0000

In this episode, we discuss five nutrition trends that are wasting people's time, including the keto and carnivore diets, rigid meal plans, elimination diets, cheat meals, and the supplement industry.

We emphasise the importance of understanding nutrition and making informed choices rather than following fads or extreme diets.

The conversation highlights the need for a balanced approach to eating that promotes long-term health and well-being.

If you enjoyed this episode, please leave a comment or a review <3

Ep 245 - The Biggest Beliefs & Excuses Holding You Back

Mon, 06 Oct 2025 18:00:00 -0000

In this conversation, we explore the significant impact of beliefs on personal growth and goal achievement. We discuss common beliefs that hold individuals back, such as the excuses of being too busy or too tired, and the arrival fallacy of waiting for the right time to take action.

The discussion emphasises the importance of challenging these beliefs, understanding their origins, and reframing them to foster a more productive mindset.

We share personal anecdotes and practical strategies for overcoming these mental barriers, encouraging listeners to take action and embrace change.

Please follow us on Instagram

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 244 - Cycle Syncing, Hormones, Perimenopause & Cortisol: What the Science Really Says With Dr. Lauren Colenso-Semple

Mon, 29 Sep 2025 19:00:00 -0000

Join us for an enlightening conversation with Dr. Lauren Colenso-Semple, a renowned muscle physiology researcher and science communicator. In this episode, we delve into the complexities of women's health and fitness, debunking myths around cycle syncing, hormone-based training, and the impact of cortisol.

Dr. Lauren shares her expertise on how to navigate the overwhelming information landscape, emphasizing the importance of evidence-based practices and the basics of strength training for long-term health. Whether you're a fitness enthusiast or a professional, this episode equips you with the knowledge to make informed decisions and take control of your health journey.

Please follow us on Instagram

Level Up: https://www.instagram.com/levelup_podcast_/

Lauren: https://www.instagram.com/drlaurencs1/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 243 - Why Consistency Feels Harder Than It Looks

Mon, 22 Sep 2025 19:00:00 -0000

In this episode, we dive deep into the often misunderstood concept of consistency. We explore why consistency is more than just a buzzword and how it serves as the foundation for achieving long-term success in various aspects of life, from fitness to career development.

Through candid conversations, we reveal the challenges of maintaining consistency in a fast-paced world filled with distractions and the importance of embracing the mundane to build lasting habits.

Tune in to discover how small, repetitive actions can lead to significant outcomes and why patience and persistence are key to personal growth.

Please follow us on Instagram

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 242 - Why Discipline or Tough Love Alone Doesn’t Work (For You or Your Clients)

Mon, 15 Sep 2025 19:00:00 -0000

In today’s episode, we dive into the complexities of coaching beyond tough love. We explore how effective communication, clear expectations, and creating a safe space help clients stay accountable and open about their struggles.

We also highlight the unique challenges of online coaching, the importance of client goals, and the power of asking better questions.

Ultimately, we share why balancing technical knowledge with empathy and soft skills leads to stronger connections, lasting change, and more effective coaching relationships.

Great coaching isn’t about being tougher, it’s about being smarter, more empathetic, and meeting clients where they’re at.

Please follow us on Instagram:

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 241 - Take Back Control: Stop Snacking & Overeating for Good

Mon, 08 Sep 2025 19:00:00 -0000

In today's episode, we dive into the challenges of snacking, emotional eating, and self-control in today's world.

We discuss the societal pressures and personal habits that contribute to overeating and offer practical strategies to regain control over nutrition.

The conversation highlights the importance of balancing discipline with flexibility and the role of communication in maintaining healthy relationships while pursuing personal health goals.

Please follow us on Instagram

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 240 - Imposter Syndrome & The Future of PT: Real Talk Q&A

Mon, 01 Sep 2025 19:00:00 -0000

In this Q&A episode, we discuss the challenges of moving to a new location and share our own experiences of adapting to change as coaches.

We dive into the realities of coaching with integrity, building community, and overcoming imposter syndrome as a new coach.

The conversation also highlights the importance of mentorship, the value of hard work in building strong relationships, and our perspective on the future of personal training in an increasingly competitive industry.

Thanks for your questions!

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Ep 239 - How to Say "No" and Finally Set Boundaries

Mon, 25 Aug 2025 19:00:00 -0000

In today's episode, we discuss the importance of setting boundaries in both personal and professional life. We explore the challenges of saying no, the risks of people-pleasing, and why clear communication is essential.

Our conversation highlights how maturity and personal development play a role in learning to set boundaries, while also unpacking the impact of social media and toxic relationships on mental health.

We share practical strategies for maintaining boundaries, managing time effectively, and fostering healthier relationships, ultimately emphasising that saying no is a key part of personal growth and long-term wellbeing.

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Ep 238 - PEDs, Pleasure & Performance: Your Juiciest Questions Answered

Mon, 18 Aug 2025 19:00:00 -0000

In today's Q&A episode, we answer listener questions on performance-enhancing drugs in the fitness industry, unpacking the stigma surrounding steroid use and the misconceptions that often come with it.

We share our perspective on how these issues impact both clients and coaches, and discuss the realities of navigating this space as professionals.

We also explore the connection between strength training and sex drive, breaking down how training can influence hormones, energy, and overall wellbeing, while emphasising the importance of self-awareness, balance, and a healthy body image.

Thanks for your questions!

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Ep 237 - 7 Things Women Deserve to Know About Fat Loss, Hormones & Real Results

Mon, 11 Aug 2025 19:00:00 -0000

In this today's episode, we share critical insights into women's health and fitness, addressing common myths and marketing tactics that often mislead women.

We emphasise the importance of understanding caloric deficits, explain why clean and intuitive eating are not effective fat loss strategies, and highlight the need for patience when working towards fitness goals.

We also discuss the realities of menopause, the role of sleep and stress management, and the misconceptions surrounding exercise during pregnancy. Ultimately, we advocate for a more informed, realistic, and evidence-based approach to health and fitness for women.

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Ep 236 - Ozempic, Coaching & the Future of Fat Loss

Mon, 04 Aug 2025 19:00:00 -0000

In this episode, we delve into the powerful impact of celebrity culture on weight loss trends, focusing on the rise of medications like Ozempic.

Join us as we explore how Hollywood's influence shapes societal perceptions of body image and weight loss, often leading to the mainstream adoption of quick-fix solutions.

Through a thoughtful discussion, we aim to provide insights into making informed decisions about health and wellness in a world driven by celebrity endorsements and media narratives. Tune in to understand the broader implications of these trends and how they affect everyday choices.

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Ep 235 - Adapt or Be Replaced? AI’s Impact on the Future of Fitness

Mon, 28 Jul 2025 19:00:00 -0000

In this episode, we explore the transformative role of AI in the fitness industry. Join us as we uncover how AI is automating repetitive tasks, enhancing personalisation, and reshaping the way fitness professionals engage with clients.

While AI offers numerous opportunities, we also discuss the potential downsides, such as the risk of losing personal connection and over-reliance on technology.

Discover why embracing this technology is crucial for staying ahead in the ever-evolving world of health and fitness, and learn how AI can be a powerful ally in your fitness journey.

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Ep 234 - The Top 5 Fitness Mistakes That Are Holding You Back

Mon, 21 Jul 2025 19:00:00 -0000

In this episode, we break down the most common pitfalls that can sabotage progress in the gym. We explore why constantly chasing fat loss, undervaluing strength training, hopping between programs, ignoring pain, and overtraining can all hinder long-term results.

The conversation emphasises the importance of periodisation, structured programming, listening to your body, and prioritising recovery. Whether you're just starting out or refining your approach, this episode offers practical insights to help you train smarter, stay consistent and build lasting results.

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Ep 233- Why All-or-Nothing Thinking is Sabotaging Your Progress

Mon, 14 Jul 2025 19:00:00 -0000

In this episode, we explore how all or nothing thinking can hold people back from making real progress, especially in fitness and self-development. We unpack the fear of failure that often comes with this mindset and how it can lead to a cycle of inconsistency.

Instead of aiming for perfection, we talk about the importance of small, actionable steps and the power of simply showing up. We dive into why focusing on the process matters more than obsessing over outcomes, and how learning from failure is part of long-term success.

If you’ve ever felt like there’s no point in continuing after slipping up, this conversation is for you.

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Ep 232- What High Performers Do Differently

Mon, 07 Jul 2025 19:00:00 -0000

In this episode, we explore what truly sets high performers apart. It's not just their ambition or discipline, but their ability to consistently prioritise their health, even when their schedules are packed.

Successful people understand that there’s no value in building a thriving business if it comes at the cost of their well-being. From lifting weights to walking in nature, meditating, or simply creating space for mental clarity, these habits are non-negotiable.

We break down why movement and recovery are essential tools for long-term performance and why outdated advice that tells you to sacrifice your health for success needs to be left behind. This is how high achievers really do it.

For the full episode, Ep 140 – 8 Successful Habits of High Achievers, click here.

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Ep 231- Rest Days Aren't Lazy Days

Mon, 30 Jun 2025 19:00:00 -0000

In this rewind episode, we’re diving into something that often gets overlooked but plays a huge role in your progress: rest.

Whether you’re an athlete, someone deep into their training routine, or just trying to stay consistent, rest isn’t something you earn after working hard. It’s a crucial part of the process. When we ignore the signals our body gives us and keep pushing just to stay on track, it often leads to burnout, fatigue, or the feeling of going backwards.

This chat is your reminder that if your body is asking for rest, it's not being lazy. It's being smart. There’s a difference between active recovery and truly switching off, and both have value. The key is learning to tune in and listen to what your body actually needs, rather than what your plan says or what you feel pressured to do.

If today is your rest day, let it be one. Take the break, recharge properly, and trust that real progress comes from both the work and the recovery.

For the full episode, Episode 98 - Rest, Recovery and Fatigue Management click here

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Ep 230 - Facing the Hidden Costs of Change: Why You’re Not Broken, Your Expectations Are.

Mon, 23 Jun 2025 19:00:00 -0000

In today's episode, we explore the hidden costs of personal growth and change. We discuss the unrealistic expectations shaped by social media, the value of embracing discomfort and the importance of honesty and self-awareness in the process.

We reflect on how accountability drives progress, why challenging our beliefs matters, and the role of gratitude and perspective in navigating setbacks. Ultimately, we highlight that meaningful change often requires both discomfort and ownership.

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Ep 229 - The 3 Biggest Lies in Fitness (That You’re Still Falling For)

Mon, 16 Jun 2025 19:00:00 -0000

In this conversation, we delve into the common misconceptions surrounding the fitness industry, unpacking the top three lies that are often spread. We explore the realities of personal training, the challenges that come with online coaching, and the myth that fitness gets easier over time.

We highlight the importance of hard work, discipline and setting realistic expectations, while also shedding light on the often unseen struggles behind the polished success many portray online.

We also explore the deeper layers of identity, body image, and the delicate balance between ambition and realism when working toward personal goals.

Our conversation touches on how major life changes can impact mental health, the importance of appreciating your body through different life stages, and the need for self-compassion along the way.

We emphasize the value of self-awareness and surrounding yourself with people who support you but also keep it real, especially when navigating the more challenging seasons of life and fitness.

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Ep 228- Should You Be Doing Cardio?

Mon, 09 Jun 2025 19:00:00 -0000

In this conversation, we discuss the importance of cardiovascular training and practical recommendations for incorporating cardio into fitness routines.

We emphasise the need for understanding personal goals, prioritising safety and taking a strategic approach to cardio to enhance overall health and fitness.

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Ep 227 - Call-Out Culture: Why Criticism Has Become the Currency

Mon, 02 Jun 2025 19:00:00 -0000

In today's episode, we delve into the complexities of call out culture, particularly within the fitness industry. We explore how social media has amplified this trend, leading to a rise in public criticism and accountability.

The discussion highlights the nuances of misinformation, the cultural attitudes towards confidence and success, and the psychological tactics used in content creation. We emphasize the importance of self-awareness and the need to challenge societal norms like the tall poppy syndrome, advocating for a more supportive and collective approach to success in the fitness community.

We also explore the importance of authenticity in the fitness industry, the value of sharing personal journeys, and the significance of relatability over perfection. The conversation underscores how documenting progress can provide perspective and encourage others, emphasizing the need to live in the present and appreciate the journey. We reflect on the impact of social media and the importance of staying true to our values amidst trends and external pressures.

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Ep 226- When They Don’t Want to Change: Inspiring Health Without Pushing

Mon, 26 May 2025 19:00:00 -0000

In today’s episode, we explore what it takes to inspire change in others, especially in health and fitness. We highlight that change must come from within, and discuss the power of influence over control, the importance of empathy, and leading by example.

We also dive into relationships, touching on intent, expectations, and how insecurities can shape our judgments. It's all about creating a supportive space and using compassionate communication to foster real growth.

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Ep 225 - Are You Overtraining? How to Know When to Pull Back

Mon, 19 May 2025 19:00:00 -0000

In this conversation, we explore the concept of overtraining, its signs, and the importance of balancing training with recovery. We discuss the common pitfalls of both overtraining and undertraining, emphasising the need for a personalized approach to fitness.

The conversation highlights the significance of recognising red flags, the role of intentional training, and the necessity of incorporating rest and deloads into a training regimen. Ultimately, we encourage listeners to seek support and be adaptable in their fitness journeys.

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Ep 224 - Hard Truth: This Is Why You’re Not Progressing.

Mon, 12 May 2025 19:00:00 -0000

In this episode, we dive into the hard truths behind why so many people struggle to make real progress in their personal and professional lives. We talk about the power of consistency, making conscious choices and fully owning your journey.

We explore the difference between relying on motivation versus building lasting habits, why doing hard things is non-negotiable, and how shifting your mindset can turn challenges into opportunities.

At the heart of it, we believe pressure is a privilege, and greatness lives on the other side of adversity.

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Ep 223 - Become more Confident: The Most Underrated Hacks

Mon, 05 May 2025 19:00:00 -0000

In this conversation, we dive into the many layers of confidence: How it’s built, what shapes it and why it matters in both life and work.

We talk about the influence of upbringing, the difference between true confidence and insecurity, and how challenges help us grow. We also explore the role of environment, role models, and reframing failure, while touching on the pressures of quick fixes and how they affect mental health.

It’s all about embracing the journey, putting in the effort and showing up as your most authentic self.

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Ep 222 - Why We Need More Emotionally Available Men, and What Women Can Do to Support That Shift.

Mon, 28 Apr 2025 19:00:00 -0000

In this conversation, we explore the need for emotionally available men and how women can support that shift. We talk about toxic masculinity, the impact of media influence and the mental health struggles many men face.

We also touch on the fears women experience, generational differences in emotional expression, and the importance of emotional intelligence. It’s a deep dive into healthy masculinity, emotional regulation, and creating safe spaces for men to open up. We advocate for honest conversations to break down stigma and build better understanding in relationships and society.

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Ep 221 - Fitness in Your 20s vs. 30s: How to Stay Ahead of the Game

Mon, 21 Apr 2025 19:00:00 -0000

In this conversation, we talk about how our approach to fitness and health has evolved from our 20s to our 30s. We reflect on mindset shifts, adapting to how the body changes with age and why rest and recovery matter more than ever.

We also dive into how lifestyle impacts aging, the confusion in the fitness industry and the importance of emotional intelligence in coaching. It’s a real chat about taking responsibility for your health, navigating life’s changes and supporting each other along the way.

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Ep 220- Throwback: Women Are Not Small Men With Dr Stacy Sims

Mon, 14 Apr 2025 19:00:00 -0000

We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for women across the lifespan.

At the core of Stacy’s work is the concept that women are not small men. Her vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport.

Dr Stacy Sims previously served as an exercise physiologist and nutrition scientist at Stanford University, where she specialised in sex differences of environmental and nutritional considerations for recovery and performance. She is also renowned for her famous TED talk ‘Women Are Not Small Men’.

In this conversation, we discuss everything you need to know for optimising your training performance and nutrition as a female.

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Ep 219 - Throwback: How to Grow Your Glutes

Mon, 07 Apr 2025 19:00:00 -0000

Glute training and development is all the rage at the moment. Whether it be for the aesthetic, performance or injury prevention benefits… most people are training glutes, or wanting to learn more about them!

In this episode we share the key areas and non-negotiables for optimal glute growth.

Exercise selection and programming is key and must involve taking your glutes through all of their ranges of motion, but also recognising there’s the right tool for the right job.. not just performing what you’ve seen someone else do.  Activation and correct technique are the difference between whether you’re actually training your glutes or your lower back and hip flexors.

Eating in a calorie surplus. If we want to grow, we must fuel our body. No we don’t have to go through a “bulk” and put on excessive body fat. There’s a way to do it and be smart about it, while enjoying food and creating growth.  Cardio levels play a role too, less is more when it comes to this! We want to train smart and allow time for recovery. 

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Ep 218 - The 5 Biggest Mindset Roadblocks Holding You Back (And How to Overcome Them)

Mon, 31 Mar 2025 18:00:00 -0000

In this episode, we dive into five major mindset roadblocks that hinder personal growth and success. We break down belief systems, skills deficits, and the all-or-nothing mentality, highlighting how they hold people back.

We also discuss the pitfalls of perfectionism, blame, shiny object syndrome, and hyper-independence, along with how to overcome them through accountability and self-awareness. To help navigate these challenges, we introduce the SHIFT framework, a practical tool for taking action and fostering personal development.

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Ep 217 - Advanced Training: The Key Focus Areas for Peak Performance

Mon, 24 Mar 2025 18:00:00 -0000

In today's episode, we discuss the nuances of advanced training, emphasizing that the term 'advanced' is often misused. We highlight the importance of technique, load management and the impact of stress on performance.

The conversation also touches on the need for coaches to simplify their cues for beginners and the significance of consistency in training. We share personal experiences and insights on how to balance training intensity with recovery, ultimately aiming for longevity in fitness.

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Ep 216 - Taking Your Gym Progress to the Next Level: Intermediate Training Focus (Part 2)

Mon, 17 Mar 2025 18:00:00 -0000

In this conversation, we discuss the key elements of taking gym progress to the next level, particularly for those at an intermediate training stage.

We emphasize the importance of warmups, understanding range of motion, the concept of progressive overload, and the critical role of recovery in achieving fitness goals.

The discussion provides insights and practical advice for gym-goers looking to maximize their training effectiveness and overall results.

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Ep - 215. Master the Basics: What Every Lifter Needs to Know (Part 1)

Mon, 10 Mar 2025 18:00:00 -0000

In this episode,we break down the must-know principles that every beginner lifter needs to master for long-term success in the gym.

We dive into the power of consistency, the importance of proper setup and technique to prevent injuries, the underrated impact of tempo and control, and why tracking your training is the secret to real progress.

If you want to train smarter, and see real results, this episode is a must-listen.

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Ep 214 - 10+ Years of Consistency: What We Would Tell Our Younger Self

Mon, 03 Mar 2025 18:00:00 -0000

What would you tell your younger self after 10+ years of consistency in health, fitness, and personal growth? In this episode, we dive into the lessons we wish they knew earlier, the hard truths about burnout, why success takes longer than you think and the mindset shifts that can make or break your progress.

If you've ever felt stuck, impatient, or unsure if you're on the right path, this conversation might just change how you see the journey.

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Ep 213 - Training for Gains: The Most Overlooked Factor in Muscle Growth

Mon, 24 Feb 2025 18:00:00 -0000

Want to build muscle faster and more effectively? In this episode, we break down one of the most common mistake that’s holding you back from your gains in the gym.

Whether you’re a beginner or seasoned lifter, this is the one thing you need to get right for real muscle growth.

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Ep 212 - The Motivation Dip: Why It Happens and How to Push Through

Mon, 17 Feb 2025 18:00:00 -0000

In today's episode, we explore the complexities of motivation in the context of fitness and personal growth. We discuss the natural fluctuations in motivation, the concept of the motivation dip and the importance of consistency in achieving long-term goals.

We emphasize that motivation is not always a reliable driver for action and that understanding one's habits and routines is crucial for sustained progress. We also touch on the significance of setting realistic expectations and the role of emotional health in maintaining motivation.

Chapters

00:00 Understanding Motivation and Its Fluctuations

11:58 The Motivation Dip: Recognizing and Overcoming It

23:59 Coaching for Consistency: Teaching Clients to Stay Motivated

24:40 Navigating Motivation Dips

30:07 The Role of Stress in Motivation

35:49 Consistency vs. Motivation

42:08 Long-Term Commitment in Fitness Goals

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Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

Ep 211 - Nutrition 101: Advanced Nutrition. Fine-Tuning for Peak Performance (Part 3)

Mon, 10 Feb 2025 18:00:00 -0000

Today we discuss part three of our nutrition short series. We dive into advanced nutrition strategies for peak performance, covering the importance of a high metabolic base, macronutrient cycling and effective supplement use. We emphasize the need for a strong foundation of basic habits, the body's adaptability, and informed decision-making in nutrition.

We also discuss transitioning from calorie tracking to intuitive eating, the value of quality supplements, and the empowerment that comes from understanding how your body responds to different dietary choices. Tune in for a practical and insightful conversation on making informed nutrition decisions based on experience and knowledge.

Chapters

00:00 Introduction to Advanced Nutrition

01:45 The Journey to Advanced Nutrition

05:05 Building a High Metabolic Base

12:21 Macronutrient Cycling for Performance

17:02 The Role of Supplements in Advanced Nutrition

18:00 Understanding Supplements and Their Importance

22:57 Transitioning to Informed Eating

29:02 The Power of Understanding Your Body's Needs

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Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

Ep 210 - Tough Love: Why You Need to Talk to Yourself with Kindness

Mon, 03 Feb 2025 18:00:00 -0000

In this episode, we discuss the importance of kind self-talk, the impact of negativity and the role of environment in shaping our self-perception.

We emphasize the need for accountability, the power of compliments and the responsibility we have to create a positive atmosphere for ourselves and others.

The discussion highlights how tough love can be a catalyst for change and encourages our listeners to be advocates for themselves and others.

Chapters

00:00 Tough Love and Self-Compassion

02:49 The Impact of Negativity and Social Media

06:06 Internal vs. External Dialogue

09:00 The Role of Environment in Personal Growth

11:56 Changing Environments for Better Outcomes

14:58 Quality Over Quantity in Relationships

17:50 Mindset and Self-Perception

20:57 Recognizing and Managing Negative Self-Talk

24:22 Navigating Negativity: The Debbie Downer Mindset

27:26 The Ambivert Experience: Balancing Introversion and Extroversion

30:30 Pushing Through: The Power of Showing Up

33:28 Accountability: The Responsibility to Others

36:39 Creating Positive Environments: The Ripple Effect of Energy

42:59 The Importance of Self-Respect and Compliments

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Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

Ep 209 - Nutrition 101: Refining Your Nutrition, Moving Beyond The Basics (Part 2)

Mon, 27 Jan 2025 18:00:00 -0000

In this episode, we go beyond the basics of nutrition, focusing on nutrient timing, food quality, and meal prep. We discuss how to optimize training results through strategic meal timing and the benefits of whole, nutrient-dense foods.

We also explore practical meal prep strategies for busy lifestyles, emphasizing convenience and organization. The conversation highlights the value of tracking nutrition as a tool for understanding food intake and achieving body composition goals. Tune in to learn how nutritional education empowers you to take control of your diet and make informed choices.

Chapters

00:00 Refining Nutrition: Beyond the Basics

02:00 The Importance of Nutrient Timing

07:02 Quality Over Quantity: Choosing Whole Foods

10:58 Understanding Food Quality and Variety

14:02 The Value of Meal Prep

15:42 Meal Prep Strategies for Busy Lifestyles

21:19 The Importance of Tracking Nutrition

27:16 Empowerment Through Nutritional Education

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Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

Ep 208- The Discount Dilemma. Should coaches slash their prices?

Mon, 20 Jan 2025 18:00:00 -0000

In this episode, we discuss the complexities of marketing for coaches, particularly focusing on the implications of running sales or discounts. We explore the importance of informed decision-making, the unique challenges within the fitness industry and the significance of understanding the problems that discounts aim to solve.

The conversation delves into value perception, branding, and the impact of free services on client relationships. We emphasize the need for strategic partnerships and the long-term implications of marketing decisions, urging coaches to consider their brand reputation and the value they provide to clients.

We discuss the intricacies of personal branding, authenticity and the importance of integrity in business.

Chapters:

00:00 Introduction to Marketing for Coaches

02:57 The Impact of Discounts on Coaching Services

06:05 Understanding the Fitness Industry's Marketing Trends

09:10 The Importance of Authentic Marketing

11:57 Identifying the Problems to Solve

15:03 Value Perception in Coaching Services

17:59 The Role of Effort in Sales Success

26:44 The Value of Bundling Services

28:08 Scalability in Services vs. Products

29:12 The Risks of Free Services

31:31 Strategic Marketing for Free Sessions

33:38 The Law of Exchange in Services

36:45 Building a Strong Brand

39:42 The Importance of Reputation

41:51 Long-Term Thinking in Branding

44:38 Authenticity in Personal Branding

46:50 The Role of Pricing in Brand Perception

50:27 Finding Value in Your Services

53:51 The Illusion of Luck and Success

56:43 The Hard Work Behind Success

01:00:44 Value Perception in Business

01:04:16 Building Trust and Connection

01:10:38 The Importance of Personal Branding

01:14:26 Resources for Growth and Learning

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Please leave us a review to let us know what you think of our podcast xxx

Ep 207- Nutrition 101: What Every Beginner Needs to Know (Part 1)

Mon, 13 Jan 2025 18:00:00 -0000

Today we introduce a new series, Level Up Shorts. Where you can listen to shorter episodes with key take-aways that you can implement immediately. Today's short is all about nutrition, breaking down essential concepts for beginners and beyond. We discuss the importance of balancing macronutrients, staying hydrated, practicing portion control and creating sustainable eating habits. The conversation emphasizes that nutrition is a personal journey and listeners are encouraged to find their unique way of eating that fits their lifestyle.

Chapters

00:00 Introduction to Level Up Shorts

01:16 Understanding Nutrition Basics

05:00 The Importance of Hydration

07:12 Mastering Portion Control

10:09 Creating Sustainable Nutrition Habits

13:25 Finding Your Unique Way of Eating

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Ep 206 - Goal Setting Done Right: How the Best Achieve More

Mon, 06 Jan 2025 18:30:00 -0000

We are back to kick off the new year with season 5! In this episode, we discuss the importance of goal setting as the new year begins. We explore how time perception changes as we age, the common mistakes people make when setting goals, and the significance of flexibility and habits in achieving those goals. We emphasize the need to celebrate small wins, the impact of one's network on personal growth and the importance of aligning goals with personal values.

The conversation concludes with a reminder that the journey and the hard work put into achieving goals are just as important as the outcomes themselves.

Chapters

00:00 Welcome Back and Time Perception

02:16 Goal Setting for the New Year

06:33 Common Mistakes in Goal Setting

10:03 The Importance of a Clear Plan

12:45 Flexibility in Goals and Life Changes

15:57 Revisiting Values and Goals

19:07 The Role of Habits in Achieving Goals

23:56 Building Automatic Habits

27:25 Understanding the Habit Loop

30:41 The Importance of Rewarding Yourself

33:50 The Power of Pride and Presence

37:41 Celebrating Wins and Building Self-Esteem

39:34 The Role of Community in Goal Achievement

44:36 Navigating Hardships and Staying Motivated

51:25 Aligning Goals with Values for Fulfillment

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Please leave us a review to let us know what you think of our podcast xxx

Ep 205 - Season 4 Finale: Reflecting on 2024's Highs, Challenges and Transformative Lessons

Mon, 06 Jan 2025 05:39:00 -0000

Don't miss the season four finale of Level Up! We’re wrapping up an incredible 2024 journey, filled with highs, challenges and many lessons learned. In this special episode, we take a deep dive into everything the year has brought— personally and professionally.

Join us as we reflect on the milestones, surprise, and valuable insights that have shaped this season. It’s been a whirlwind, but through open conversations and honest moments, we’re embracing the growth we've experienced.

Season four may be wrapping up, but the adventure is far from over. Get ready—season five is on the horizon, bringing even more excitement and insight your way!

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REWIND: Truly Successful People DON'T do this!

Mon, 21 Oct 2024 18:00:00 -0000

In this episode, we dive into the essence of leadership, focusing on what it means to lead from a good place. We explore the difference between guiding people through inspiration rather than manipulation, highlighting the importance of integrity in leadership. True leadership is not about having all the answers but about teaching others how to think critically and solve problems on their own.

We also break down key leadership qualities and discuss how communication plays a pivotal role in achieving the best results. It's not about speaking the loudest—it's about truly listening, holding space for others, and fostering an environment where ideas can thrive.

Tune in to learn how to lead with purpose, inspire growth, and enhance your communication skills.

To listen to the full episode: Ep 75. “Building Influence As A Leader” click here

Please leave us a review to let us know what you think of today's REWIND episode xx

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Ep 204 - The Fitness Iceberg: The Hidden Realities of the Fitness Industry

Mon, 14 Oct 2024 18:00:00 -0000

In this episode of the Level Up Podcast, we uncover the hidden truths of the fitness industry, using the "fitness iceberg" analogy. We reveal the unseen layers that only those immersed in the industry truly understand. From the misleading world of before-and-after photos to the darker side of extreme dieting, we explore it all. The conversation also touches on common misconceptions, the pressures of social media, and the importance of balance and sustainability in health and fitness.

Tune in:

(00:00)The Reality of Before-and-After Transformations

(03:14) Fat Loss Myths and Misleading Marketing

(05:48) The Hidden Dangers of Group Fitness

(09:21) Cardio vs. Strength Training: Which is More Effective?

(11:25) The Over-Emphasis on Discipline and Rest Days

(12:48) Misconceptions About Cutting Out Food Groups

(16:50) The Obsession with Soreness and Results

(20:26) Supplements and the Industry’s False Promises

(24:44) Step Count Fixation: Is 10K Really Necessary?

(30:24) Navigating the Darker Layers: Steroids, Fake Influencers, and More

(39:12) Final Thoughts and Key Takeaways

Enjoy!

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REWIND: Leading with Purpose: Inspiring Change Through Authentic Leadership.

Mon, 07 Oct 2024 18:00:00 -0000

Tune in to learn how to lead with purpose, inspire growth, and enhance your communication skills.

To listen to the full episode: Ep 75. “Building Influence As A Leader”

Please leave us a review to let us know what you think of today's

REWIND episode xx

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Ep 203 - Tough Love Alert: Why It’s Time to Aim Higher

Mon, 30 Sep 2024 21:58:00 -0000

In this episode of the Level Up Podcast, we explore the world of tough love and real talk! We explore the growing trend of celebrating the bare minimum in both fitness and life, and why this mentality might be holding you back. From the changing standards of physical activity to the importance of raising personal expectations, we break down what it really takes to level up your health and mindset.

Tune in:

(00:00) The Bare Minimum: How Society’s Standards Are Declining

(07:29) The Importance of Tough Love in Personal Growth

(11:48) Why Shortcuts in Fitness Don’t Work

(16:09) The Difference Between Physical Activity and Exercise

(22:24) Understanding Government Guidelines for Health and Fitness

(28:28) The Decline in Physical Activity: Shocking Stats from Around the World

(34:09) Setting Higher Standards: How to Challenge Yourself for Real Growth

(38:49) Non-Negotiables: The Habits That Keep You on Track

(41:03) Final Thoughts and Key Takeaways

Enjoy!

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REWIND: Overcoming 'Not Enough': Using Reflection to Grow and Beat Negativity

Mon, 23 Sep 2024 19:00:00 -0000

In this episode, we address the challenge high achievers often face—the feeling that we've never done 'enough.' If that sounds familiar, this one's for you.

We examine how to use reflection as a powerful tool for personal growth and learning, helping you see progress rather than focusing on what's missing. Plus, we’ll break down how to prevent negativity bias from taking over, allowing you to appreciate your wins more fully.

Tune in to discover how to shift your mindset and embrace your achievements!

To listen to the full episode: "Ep 140. 8 Successful Habits of High Achievers" click here

Please leave us a review to let us know what you think of today's REWIND episode xx

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Ep 202 - Why You’re Not Feeling Your Best: The Hidden Impact of Stress, Chronic Fatigue & Micronutrient Deficiencies – Boost Your Health & Fertility with Ben Cant

Mon, 16 Sep 2024 19:00:00 -0000

In this episode of the Level Up Podcast, we sit down with Ben Cant, a biochemist, nutrition expert, and strength coach with over 20 years of experience. Ben specializes in gut health, chronic fatigue, hormones, and fertility, and today, he shares his knowledge on how stress and nutrition deficiencies affect overall health. We explore the impact of elevated cortisol levels on gut health and hormones, the role of common nutritional deficiencies like magnesium and zinc, and what practical steps you can take to manage both. Whether you're an athlete, coach, or someone looking to optimize your health.

Tune in:

(00:00) Ben’s Background and Journey into Fitness

(03:01) The Link Between Gut Health and Chronic Stress

(08:48) How Stress and Anxiety Manifest in the Body

(13:15) Key Nutritional Deficiencies to Watch For

(17:18) The Role of Cortisol in Weight Loss and Fatigue

(24:00) Managing Gut Issues Through Stress Reduction

(31:07) Micronutrients and Their Importance in Daily Health

(34:37) How Flexible Dieting Can Lead to Nutrient Deficiencies

(38:47) The Misconceptions Around Low-Calorie Diets

(44:00) Final Thoughts and Key Takeaways

Enjoy!

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REWIND: Critical Fitness: Mastering the Mindset & Navigating the Influencer Era

Mon, 09 Sep 2024 19:00:00 -0000

In this REWIND episode, we explore the art of teaching people how to think critically in the fitness industry. There’s no one-size-fits-all approach—it's about mastering the communication of fundamental principles rather than offering a single answer.

We also examine the impact of pop culture on the rise of influencers and "fitspos," discussing how the changing landscape of content consumption demands authenticity more than ever.

Tune in to learn how to navigate these shifts and elevate your coaching game!

To listen to the full episode: Ep 75. “Building Influence As A Leader” click here

Please leave us a review to let us know what you think of today's REWIND episode xx

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Dani: https://www.instagram.com/daniantonellos/

Ep 201 - Fitness Fads or Future Trends? Real Talk on Current Fitness Trends

Mon, 02 Sep 2024 19:00:00 -0000

In this episode of the Level Up Podcast, we discuss the latest fitness trends! We share our insights on what’s truly beneficial and what’s just a passing fad. From specialised coaching to low-calorie diets, we break down the myths and discuss the body of evidence so that you know what to follow, and more importantly what to ignore.

Tune in:

(00:00) The Rise of Fitness Fads

(01:06) Struggles with Weight Maintenance

(03:01) Specialized Coaching: Fad or Future?

(08:48) Expert Opinions and the Need for Practical Experience

(13:15) The Influence of Social Media on Fitness Trends

(17:18) Low-Calorie Diets and Fasting: Debunking the Myths

(24:00) Nutrition Misinformation from Influencers

(31:07) The Importance of Understanding Principles Over Protocols

(34:37) Training and Nutrition During Perimenopause and Menopause

(38:47) Lifting Heavy and Staying Strong During Menopause

(44:00) The Misconceptions About Training Around the Menstrual Cycle

(52:00) Final Thoughts and Key Takeaways

Enjoy!

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REWIND: Why Investing in Mentors is the Ultimate Hack for Fast-Tracking Your Success.

Mon, 26 Aug 2024 20:00:00 -0000

In this episode, we dive deep into the transformative power of having a mentor.

Whether you're an athlete striving to reach peak performance, a fitness enthusiast aiming to break through plateaus, or someone passionate about personal growth, finding the right mentor can be a game-changer.

We'll explore how investing in a mentorship can accelerate your journey to success, helping you avoid common pitfalls, gain insider knowledge, and open doors to opportunities that would otherwise take years to discover.

Tune in to learn why a mentor is not just an option but a critical strategy for anyone serious about achieving their goals faster and more effectively.

To listen to the full episode: Ep 140. 8 Successful Habits of High Achievers.

Click Here

Please leave us a review to let us know what you think of today's REWIND episode xx

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Dani: https://www.instagram.com/daniantonellos/

Ep 200 - The Body Positivity Debate: Self-Love, Health, and the Bigger Picture

Mon, 19 Aug 2024 19:00:00 -0000

In this episode of the Level Up Podcast, we tackle the complex and trending topic of body positivity and inclusivity. We explore the pros and cons of the movement, discussing how societal standards have shifted and what it means to truly embrace body positivity without compromising on health. From the changing ideals in media to the importance of self-esteem and healthy habits, we break down the conversation to help you navigate this evolving landscape.

Tune in:

(00:00) The Evolution of Body Positivity: From Taboo to Trend

(07:29) The Role of Social Media in Shaping Body Positivity

(11:48) Inclusivity vs. Health: Finding the Balance

(16:09) The Importance of Healthy Habits Over Appearance

(22:24) Why Self-Care is Essential, Not Selfish

(28:28) The Risks of Radical Acceptance Without Change

(34:09) Setting Healthy Boundaries in the Age of Social Media

(38:49) Positive Changes: Embracing Growth Without Losing Self-Love

(41:03) Final Thoughts and Key Takeaways

Enjoy!

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REWIND: Shifting Goals and Priorities

Mon, 12 Aug 2024 20:00:00 -0000

We're living in a generation that's always chasing the 'next new thing.' While change is good, it's important to embrace it in seasons.

In this episode, we explore the journey of outgrowing others and how their judgment often reflects more about them than it does about you. We'll discuss why knowing what you *don’t* want to do can be even more crucial than knowing what you *do* want to do. Tune in for insights on navigating growth, change, and self-discovery.

To listen to the full episode: Ep 165. "Why we quit and what to do about it" Click Here

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 199 - Reddit's Worst Fitness Advice: Myths, Misconceptions, and Just Plain Crazy Talk

Mon, 05 Aug 2024 19:00:00 -0000

In this episode of the Level Up Podcast, we dive into the chaotic world of fitness trends! We share our insights on what’s truly beneficial and what’s just a passing fad. From specialised coaching to low-calorie diets, we break down the myths and discuss the body of evidence so that you know what to follow, and more importantly what to ignore.

Tune in:

(00:00) The Rise of Fitness Fads

(08:48) Expert Opinions and the Need for Practical Experience

(13:15) The Influence of Social Media on Fitness Trends

(17:18) Low-Calorie Diets and Fasting: Debunking the Myths

(24:00) Nutrition Misinformation from Influencers

(31:07) The Importance of Understanding Principles Over Protocols

(34:37) Training and Nutrition During Perimenopause and Menopause

(38:47) Lifting Heavy and Staying Strong During Menopause

(44:00) The Misconceptions About Training Around the Menstrual Cycle

(52:00) Final Thoughts and Key Takeaways

Enjoy!

Follow Level Up on Instagram: https://www.instagram.com/levelup_podcast_/

Connect with Sharelle: https://www.instagram.com/sharellegrant/

Engage with Dani: https://www.instagram.com/daniantonellos/

REWIND: The "too busy" mentality.

Mon, 29 Jul 2024 20:00:00 -0000

Busy is a choice. Shift from all-out behaviour to a routine and structured approach to ensure your health and fitness don't suffer. Learn how to manage your energy, not just your time.

To listen to the full episode: Ep 165. "Why we quit and what to do about it" click here

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 198 - Sorting Through The Fitness Fads: Overrated or Underrated?

Mon, 22 Jul 2024 19:00:00 -0000

In this episode of the Level Up Podcast, We kick off season 4 with a fun game of "Overrated or Underrated" to dissect popular fitness trends and myths. From training to failure to the value of self-help books, they provide their personal insights and challenge conventional wisdom.

Tune in:

(00:00) Introduction and Episode Overview

(07:00) Training to Failure: Is It Worth the Hype?

(14:00) Changing Training Around Your Period: Necessary or Not?

(21:00) Tracking Macros: A Must or a Hassle?

(28:00) Lifting Accessories: Essential or Excessive?

(35:00) Mini Cuts: Effective or Just a Fad?

(42:00) Filming in the Gym: Helpful or Annoying?

(49:00) Self-Help Books and Podcasts: Game Changers or Overrated?

(56:00) Discounting Your Services: A Good Strategy or Not?

(63:00) Supplements: Necessary for Gains or Just Expensive Pee?

(70:00) Training Through Full Range of Motion: Essential or Overemphasized?

(77:00) Social Media for Business: Marketing Tool or Distraction?

(84:00) Tempo Training: Fundamental or Overlooked?

(91:00) Fasting: Health Benefits or Just a Trend?

Enjoy!

Follow Level Up on Instagram: https://www.instagram.com/levelup_podcast_/

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2024 So Far: What We've Learnt

Mon, 13 May 2024 20:00:00 -0000

Join us for the season three finale of Level Up as we reflect on the action-packed journey that has been 2024 so far. In this special wrap-up episode, we delve deep into the lessons we've learned amidst the chaos, growth, and unexpected turns that this year has presented.

From personal revelations to professional milestones, we explore the current season we find ourselves in, both in our careers and personal lives. Through candid conversations and insightful reflections, we invite you to join us on this introspective journey as we navigate the year we've had so far.

While this may be the end of season three, it's only the beginning of what promises to be an exciting season four. We will see you again soon!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

REWIND: The Surprising Truth About Motivation

Mon, 06 May 2024 20:00:00 -0000

Unlock the secrets of motivation with our latest episode! We uncover the surprising truth about motivation and harness the power of momentum to fuel your drive and achieve your full potential!

To listen to the full episode: Ep 165. "Why we quit and what to do about it" click here

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 197- The Advice Trap: Is Help An Illusion? Facing The Harsh Consequences Of Bad Advice

Mon, 29 Apr 2024 19:00:00 -0000

In this episode of the Level Up Podcast, we're tackling the perilous world of bad advice! We share our personal experiences and challenge some of the most commonly held beliefs surrounding diet, training & lifestyle, including well-meaning but misguided suggestions.

Tune in:

(00:00) Not All Advice Is Equal

(01:59) Diet Disasters: When "Eat This, Not That" Goes Horribly Wrong

(13:33) Lifestyle Fibs: The Great Balance Hoax... SPOILER ALERT!

(29:31) Coaching Shockers: The Worst Fitness Tips You’ll Ever Hear (Seriously)

(41:12) Business Bloopers: Dodging Career Advice from People The Wrong People

(54:05) Key learnings & Recap

Enjoy!

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REWIND: Why we need to train to failure (or close to).

Mon, 22 Apr 2024 20:00:00 -0000

Training to failure or close to it, is vital for maximizing muscle growth and strength gains! Pushing muscles to their limits stimulates greater muscle fibre recruitment and metabolic stress, triggering adaptations for growth. It also fosters mental toughness and discipline, essential for achieving your fitness goals.

To listen to the full episode: Ep 79. Top 5 Training Mistakes Made in The Gym" click here

Please leave us a review to let us know what you think of today's

REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 196 - Demystifying Diet Myths: The Truth About What Works & What Doesn't

Mon, 15 Apr 2024 19:00:00 -0000

In this episode of Level Up Podcast, we dive deep into the complexities of nutrition. We explore why so many struggle with dieting and fail to see the results they expect, we debunk the common dieting myths and some effective strategies for goal setting.

Tune in:

(00:00) Introduction: The critical role of nutrition in fitness goals

(03:01) Unraveling Myths: Debunking common nutritional misunderstandings

(12:15) Goal Setting: The importance of realistic objectives in dieting

(24:22) Coaching's Role: Why guidance is key in nutritional success

(36:40) Personal Stories: We discuss nutritional journeys

(48:55) Recap and Call to Action: Summarising the episode's key points

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: The Importance of Timing.

Mon, 08 Apr 2024 20:00:00 -0000

Trying to do everything at once means you won’t truly be good at anything. We dive into common reasons why people experience a quarter year dip in motivation and productivity.

It's important to keep the main thing the MAIN thing and make choices based on longevity rather than excitement.

There is a real cost to adding to much on our plate.

To listen to the full episode 165. "Why we quit & what to do about it." click here

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 195 - The Success Illusion: Debunking Myths & Facing Hard Truths

Mon, 01 Apr 2024 18:00:00 -0000

In this episode we debunk common success myths and reveal the raw truths behind achievement. This episode peels back the curtain on the often-overlooked traits and mindsets that differentiate truly successful individuals from the crowd.

Tune in:

(00:00) Kicking off with a bold take on success myths

(03:00) Passion vs. Pragmatism: Finding joy in the journey, not just the destination

(12:15) Resilience Over Retreat: The critical role of showing up, especially when it's the last thing you want to do

(24:22) Beyond the Job Title: Cultivating a fulfilling life outside of work achievements

(36:40) Mastery Through Mistakes: Why continuous improvement trumps instant perfection

(48:55) Authenticity in Action: The power and impact of sharing your true journey, not just the highlights

Enjoy!

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REWIND: We don't all have the same 24 hours in a day.

Mon, 25 Mar 2024 19:00:00 -0000

Sure, we all have 24 hours in a day, but they are no where near the same as each other's. There are so many external factors, responsibilities and priorities that may impact and shape our day.

In today's rewind, we remind you that you can still train when the day isn't perfect and you feel unmotivated. Just do what you can in that moment and reward yourself for those efforts, even if it looks different to your "best" on other days.

Listen to the full episode here: Ep 98. Rest, Recovery and Fatigue Management.

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 194 - Mastering Your Fitness Journey: From Novice Gains to Advanced Adaptability

Mon, 18 Mar 2024 18:00:00 -0000

In this episode of The Level Up Podcast, we dive deep into the evolution of fitness journeys, breaking down the stages from beginner to advanced, and how to thrive at each level. Whether you're just starting your gym journey, finding your stride, or looking to refine your approach for long-term success, this episode is packed with insights and actionable advice.

Tune in:

(00:00) Introduction to the fitness journey's stages: Beginner, Intermediate, and Advanced

(03:00) Embracing the beginner mindset: Overcoming fear of starting and learning to enjoy the process

(12:15) The intermediate phase: Honing in on skills, consistency, and starting to question what you know

(24:22) Transitioning to advanced: Achieving adaptability, embracing flexibility, and sustaining progress

(36:40) The significance of mindset across all stages and how it shapes your fitness journey

(48:55) Sharelle and Dani’s personal experiences and transitions through these stages

Plus, don't miss our top tips for staying motivated, avoiding common pitfalls, and making the most of your fitness journey, no matter where you are on your path.

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Having one day off isn't the end of the world

Mon, 11 Mar 2024 19:00:00 -0000

We get it, life happens and can be super stressful! In this rewind episode we discuss the importance of giving yourself permission to rest and recover, while being smart with the type of training you do during certain life events.

For the full episode, listen to Ep 98. Rest, recovery and fatigue management.

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Ep 193 - Unleashing Efficiency: Navigating the Digital Distraction Dilemma & Keys to Becoming a Productive Human

Mon, 04 Mar 2024 18:00:00 -0000

In this episode of The Level Up Podcast, we tackle the ever-present challenge of digital distractions and their impact on our productivity and well-being. We take a deep dive into the nuances of modern-day busyness versus true productivity, sharing personal experiences, insights on energy management, and practical strategies for enhancing focus in a distraction-filled world.

Tune in to discover:

(00:00) The Digital Distraction Dilemma

(12:05) Personal Struggles and Strategies for Overcoming Digital Overload

(24:39) The Fine Line Between Being Busy and Being Productive

(36:15) Tips for Energy Management and Achieving True Efficiency

(48:30) Embracing Rest and Reflection for Long-term Success

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Building Confidence

Mon, 26 Feb 2024 20:37:20 -0000

Tune into today to here the pep talk that you need to hear to build confidence and reach your full potential 💙

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 192 - Training Volume: Maximizing Gains, The Science of Reps, and Debunking Training Myths

Mon, 19 Feb 2024 18:00:00 -0000

In this episode, we explore the nuances of training volume, shedding light on the most effective strategies to maximize results. We break down the science behind reps and sets, debunk widespread training myths, and guide you through optimizing your workouts for enhanced results.

Tune In:

(00:00) - Demystifying Training Volume: The Path to Peak Fitness

(12:05) - Quality Over Quantity: The Science of Effective Reps

(24:39) - Busting Fitness Myths: What Works and What Doesn't

(36:15) - Personal Insights: Sharelle and Dani's Fitness Journeys

(48:30) - Practical Tips: Tailoring Your Workout to Your Goals

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Contraception, Women's Health & Steroid Use with Victoria Felkar.

Mon, 12 Feb 2024 19:00:00 -0000

New REWIND 🔁 Throwing it back to our previous episode with Victoria Felkar on contraception, women’s health & steroid use in women.

For those of you who love to geek out on the science of hormones and pharmacology🤓 listen to the full episode (Ep 95), where Victoria goes into great detail on this topic.

This REWIND covers how the contraceptive pill interferes with your hormones and cycle.

Knowledge is power 💕🙏

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Victoria: https://www.instagram.com/victoriafelkar/

Ep 191 - Lessons from 2023: The Power of Saying No, Embracing Growth, and the Journey to Focused Success

Mon, 05 Feb 2024 18:00:00 -0000

In this episode of Level Up, we dive deep into the transformative lessons we've learned throughout 2023. As we step into the new year, we share our reflections on personal growth, the importance of focusing on a few key areas, and the unexpected strength found in the art of saying no.

Tune In:

(00:00) - Unveiling 2023: A Journey of Reflection and Growth

(10:08) - The Illusion of Greener Grass: Unpacking Life's Realities

(20:44) - Embracing the Mess: The Value of Getting Your Hands Dirty

(29:54) - Commitment and Focus: The Art of Saying No

(40:15) - Navigating New Horizons: Setting Intentions for Growth

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Season Two Wrap Up! One key lesson we learnt this year.

Sun, 26 Nov 2023 19:00:00 -0000

Thanks for having us back for season two! What an amazing experience we had recording face to face again, just like old times.

We hear you all and appreciate all of the feedback and words of encouragement.

In this episode, we share one key lesson we each learnt this year and let you know that we will be taking a break over the holiday period, to work on bringing you an epic season 3 with some amazing topics and guests.

Stay safe, enjoy the time with your loved ones and keep working towards your goals.

Lots of love,

Sharelle and Dani xxx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 190 - Setting boundaries, society's new normal, and how understanding needs is critical to any relationship

Mon, 20 Nov 2023 18:00:00 -0000

In this episode, we delve into the importance of setting boundaries in any relationship, whether it be with your partner, friends, family or business. We explore how boundaries are evolving, the awakening of a new normal, the need for transparency of needs in any relationship and the many ways either setting, or not setting boundaries can affect your life.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Stress Management Tips

Mon, 13 Nov 2023 19:00:00 -0000

In today’s rewind, we discuss the importance of embracing the short term stress that life presents, while also recognising the moments where you must fill your cup back up.

We are human too and are always here to share our struggles to help you recognise you are not alone 🤗

To listen to the full episode see Ep 76. Managing Work Stress, Fatigue, PMS.

Ep 189 - Danielle Weber: Navigating Success: Balancing Ambition with Relationships, Structuring Business Growth, and Embracing Failures

Mon, 06 Nov 2023 18:00:00 -0000

In this episode, we share a conversation with Danielle Weber. We discuss how to navigate the delicate balance between professional drive and personal relationships, uncovering the challenges of ambitious living. We delve into the strategic structuring of business for enduring success and discuss the importance of supportive networks. Join us as we share insights on maintaining independence while being in tune with loved ones, embracing failures as lessons, and setting boundaries to manage the demands of a high-powered lifestyle.

It’s time to Level Up!

Check out Danielle Weber on Instagram: https://www.instagram.com/daniellesartwork

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: The Key to Effective Training for Building Muscle & Strength

Mon, 30 Oct 2023 19:00:00 -0000

Join us as we reveal the key to transforming your physique and enhancing your strength!

👉 Learn how a structured training program is the ultimate tool for unlocking your full potential. Whether you're a beginner looking to gain confidence in the gym or an experienced lifter aiming to break through plateaus, this episode will equip you with the knowledge and understanding you need to take your training to the next level.

If you liked this REWIND, listen to the full episode:

Ep 79. Top 5 Training Mistakes Made in The Gym.

Ep 188 - The impact of social media on body image, unrealistic beauty standards, and the need for proper education in health & fitness

Mon, 23 Oct 2023 18:00:00 -0000

In this episode, we delve into the complexities and challenges of the fitness and wellness industry. We explore the impact of social media on body image, the pitfalls of quick fixes like diet pills, and the importance of authenticity in a world obsessed with perfection. Listen in as we discuss the dangers of unrealistic beauty standards, the need for comprehensive education on health and wellness, and the power of taking personal responsibility for one's actions. This episode offers valuable insights to help you navigate the often confusing landscape of modern fitness and wellness.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Holly Baxter's recommendations on intuitive eating VS tracking macros.

Mon, 16 Oct 2023 19:00:00 -0000

Holly Baxter gives us her insight on how to know whether you should be eating intuitively or tracking your macros. Learn how to get back in touch with your body and natural hunger cues after a calorie deficit, including after a body building show.

To listen to the full episode click here (Ep 51. Dieting Methods with Holly Baxter Norton).

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Holly Baxter: https://instagram.com/hollytbaxter

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 187 - The make or break for online coaches, why your personal brand matters and the future of the coaching industry

Tue, 10 Oct 2023 21:00:39 -0000

In this episode, we dive deep into the world of online coaching, a rapidly growing trend in the digital age. We discuss the essence of online coaching, how it differs from personal training, and the importance of carving out a unique identity in a saturated market. Tune in to discover why clients choose coaches over coaching packages, the significance of investing in oneself, and the critical aspects of running a successful online coaching business. Whether you're an established online coach or just starting out, this episode offers practical advice to help you thrive in the industry.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

REWIND: Unlocking Your Gym Potential: Tips to get the most out of your warm-up.

Mon, 02 Oct 2023 19:00:00 -0000

Throwing it back to when we looked back on our top training mistakes, so you don't have to! In this bite sized clip we talk in detail about the importance of warm ups. You'll learn the principles that we follow and how to adapt your warm up to your session to what your body needs.

To listen to the full episode click here (Ep 79. Top 5 Training Mistakes.)

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 186 - Our definition of success. Do we have a dark side? Defining luck. Our biggest failures. An idea or realisation that changed things for us.

Mon, 25 Sep 2023 19:30:00 -0000

On this weeks episode, we play a card game by the "Diary of a CEO". We answer a series of thought-provoking questions, leading to discussions about vulnerability, connection, passion for work, the concept of luck, and the failures they cherish the most. We touch on the challenges of business, the importance of embracing mistakes, and the nuances of personal relationships. Throughout the episode, listeners are treated toThis one will bring you a blend of humour, introspection, and valuable life lessons.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

REWIND: Sexual Health & Orgasms with Dr. Jolene Brighten

Mon, 18 Sep 2023 20:00:00 -0000

REWIND: Sexual Health & Orgasms with Dr. Jolene Brighten

Throwing it back to when Dr. Jolene Brighten, the sex ed teacher we wish we had, educates us on the "taboo" topics of women's sexual health and orgasms. Make sure to also check out Dr. Brighten's amazing book titled "Is This Normal?"

To listen to the full episode click here (Ep 176. Sex Ed with Dr. Jolene Brighten).

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Dr. Jolene Brighten: https://instagram.com/drjolenebrighten

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 185 - What you really need to know about nutrition to be successful. Energy balance is king. Calorie calculators are not coaches. Set yourself up for success, the importance of habits, organisation and environment. Relationship with food.Ep - 185

Mon, 11 Sep 2023 19:30:00 -0000

Let's talk nutrition! This week's episode of Level up we chat through the myths and misconceptions in the fitness industry. We explore the science and art of coaching nutrition, emphasising the importance of energy balance and the role of habits in setting oneself up for success. Whether you're a beginner or an expert, this podcast offers a framework tailored to your goals and experience. Join us as we discuss calorie tracking, flexible dieting, the significance of our relationship with food, and much more. With insights from experienced coaches, you'll gain a practical perspective on how to navigate the complex landscape of nutrition.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

REWIND: The evolution of bikini competitions in the fitness industry. Then vs now!

Mon, 04 Sep 2023 20:00:00 -0000

In today's rewind episode, we are talking all thinks competing, turning Pro, the use of PEDs, fitness trends and much more!

To listen to the full episode click here: Ep 139. How Bodybuilding and the Fitness Industry Has Changed

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 184 - Dealing with self talk. Reframing your inner dialogue. Unleashing your inner cheerleader. Building self-awareness & confidence. Strategies for reframing your mindset.

Mon, 28 Aug 2023 19:30:00 -0000

On this week's episode of Level Up, we delve into the transformative power of self-talk and discover strategies to reframe your inner dialogue. In a world where negative self-talk is rampant, learn how to unleash your inner cheerleader, build self-awareness, and boost your confidence. From understanding the roots of our inner dialogue to practical steps for positive change, this episode offers a comprehensive guide to mastering your mindset.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

REWIND: The importance of meal timing and good quality protein with Dr. Stacy Sims.

Mon, 21 Aug 2023 20:00:00 -0000

In this bite-sized episode, Dr. Stacy Sims educates us on the different nutrition recommendations for males vs females. Discover why it's not just about carbs, protein and fats, but meal timing and food quality.

To listen to the full episode click here (Ep 63. Women Are Not Small Men With Dr Stacy Sims).

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Dr. Stacy Sims: https://instagram.com/drstacysims/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 183 - The art of glute training. Exercise selection and programming. Technique and quality of movement. Intensity and load management. Fuelling your body.

Mon, 14 Aug 2023 19:30:00 -0000

This week's episode is a deep into the world of glute training as we debunk myths, explore the science, and emphasise the importance of practical application. From understanding the anatomy of the glutes to the significance of muscle activation, this podcast sheds light on the essentials of effective glute training. Learn about exercise selection, the role of technique, and the importance of intensity and load management. Plus, discover how underfueling can impact your gains. Whether you're a fitness enthusiast or just curious about glute training, this episode is packed with actionable insights.

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

REWIND: How to love your training and feel worthy of your success: Hattie Boydle

Mon, 07 Aug 2023 20:00:00 -0000

In this bite-sized episode, we talk to Hattie Boydle about the various ways in which fitness can be explored to suit your goals. We share the importance of asking for help and seeking guidance from coaches, all while practicing gratitude and celebrating your wins along the way.

To listen to the full episode click here (Ep. 13. A champion's mindset with Hattie Boydle).

Please leave us a review to let us know what you think of today's REWIND episode xx

Level Up: https://www.instagram.com/levelup_podcast_/

Hattie: https://www.instagram.com/hattieboydle/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Ep 182 - What to expect for season two, reflecting & pivoting when something isn't working, overcoming the fear of change.

Tue, 01 Aug 2023 06:20:00 -0000

Season 2 Ep 1 is now LIVE! In this first episode, we talk about what to expect in this next season and what we learnt in the break around refining processes when you come to a cross roads in life.

Lots has changed and many lessons have been learned since we started this podcast and we look forward to sharing this new chapter with you all.

We are so excited to be back!

It’s time to Level Up!

Level Up: https://www.instagram.com/levelup_podcast_/

Sharelle: https://www.instagram.com/sharellegrant/

Dani: https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast xxx

Ep 181- Season Two Is Coming!

Tue, 16 May 2023 03:26:27 -0000

Wow, season one has been a goodie!

180 episodes and over three years of recording. But, just like your favourite netflix show or like a year at university, it’s time for a seasonal break. Don’t worry, we will be back!

We will be using the break time to refine, plan and prepare for a new and improved season two. In the meantime, please continue to listen to our pre-recorded episodes and please reach out to us on our pages. We would also appreciate your reviews on the podcast app, to help us with our next direction.

We look forward to coming back better than ever! Sharelle & Dani xxxx

Please leave us a review to let us know what you think of our podcast 😊 xx

⁠https://www.instagram.com/sharellegrant⁠

⁠https://www.instagram.com/daniantonellos⁠

REWIND: Top Tips for Training Intensity

Wed, 10 May 2023 20:00:54 -0000

In this bite-sized rewind episode, we talk about how important it is to balance volume and effort for maximum intensity.

To listen to the full episode, ⁠⁠⁠⁠click here⁠⁠⁠⁠ (Ep. 97 - Everything You Need to Know About Training Intensity)

Please leave us a review to let us know what you think of our podcast xx

Ep. 180 - Balancing Your Work and Your Training

Mon, 08 May 2023 20:00:08 -0000

When it comes to balancing work, training and other life endeavours, we think that it’s actually unachievable to do so unless you want to be average at a lot of things.

If you wish to achieve greatness, you must put time, energy and focus into one area for a certain period of time. This means compromising other areas of life.

In today’s episode we discuss how our “seasons” have changed over the years and give advice on how to stay on top of many pursuits.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Why Women Shouldn't Eat Like Men

Wed, 03 May 2023 20:00:52 -0000

In this bite-sized rewind episode, we talk about why women shouldn't eat just like men.

To listen to the full episode, ⁠⁠⁠click here⁠⁠⁠ (Ep. 129 - Why Women Shouldn't Eat Just Like Men)

Please leave us a review to let us know what you think of our podcast xx

Ep. 179 - Becoming The Person You Want To Be: The Desire To Belong vs Improve

Mon, 01 May 2023 20:00:57 -0000

The desire to belong is innate… it’s survival. If we feel like we are isolated from a group, it brings on all kinds of discomfort.

This is exactly what can happen when we set a new goal for ourselves which no longer aligns with our past self or circle of loved ones.

In today’s episode, we discuss and normalize the feelings that arise when changing paths and how to overcome them, or at least make the process a little easier.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Busting Nutrition Myths

Wed, 26 Apr 2023 20:00:26 -0000

In this bite-sized rewind episode, we bust some common nutrition myths in the fitness industry.

To listen to the full episode, ⁠⁠click here⁠⁠ (Ep. 107 - Busting Nutrition Myths)

Please leave us a review to let us know what you think of our podcast xx

Ep. 178 - Fast food, Pilates Vs Weight Lifting and Coaching Challenges

Mon, 24 Apr 2023 20:00:26 -0000

We love the questions we receive from you guys!

In this episode, we talk about a little bit of everything. Fast food and whether we eat it, Pilates, taking time off training and the biggest challenges we have faced as coaches.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: The Science Behind Building Muscle with Dr Mike Todorovic

Wed, 19 Apr 2023 20:00:18 -0000

In this bite-sized, rewind episode we learn about different types of muscle and what happens to them during exercise, including the physiology behind muscle hypertrophy and strength.

To listen to the full episode, click here (Ep. 68 The Science Of Building Muscle With Dr Mike Todorovic).

Please leave us a review to let us know what you think of our podcast xx

Ep. 177 - How To Be More Confident On Social Media

Mon, 17 Apr 2023 21:46:27 -0000

The importance placed on social media for business and building a personal brand is on the rise. In today’s episode, we discuss how perfectionism, comparison and insecurities can impact our confidence and how we show up on social media.

We take you through our best ways to build confidence and find your unique points in a world of trends and similarities.

There’s always something you can offer, it’s just about finding what that is and how it can be best delivered.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: The 'No Mini-Cuts' Club

Wed, 12 Apr 2023 20:00:04 -0000

In this bite-sized, rewind episode, we talk about mini-cuts: when they can be useful and why sometimes they're not the answer.

To listen to the full episode click here (116. Mini Cuts. Why Eating Less Isn't Always The Answer).

Please leave us a review to let us know what you thought of this episode xx

Ep. 176 - Sex Ed with Dr. Jolene Brighten

Mon, 10 Apr 2023 20:00:25 -0000

Dr. Jolene Brighten NMD (doctor of naturopathic medicine) is a hormone expert, nutrition scientist, and thought-leader in women’s medicine.

Dr. Brighten is the author of Is This Normal (launching today); which is a non-judgmental guide to creating hormone balance, eliminating unwanted symptoms and building the sexual desire you crave.

We have both followed her for years on social media…she’s the sex-ed teacher we both wish we had the privilege to learn from at a younger age. Better late than never ;)

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Q&A Recap (making gains, glute tips & DOMS)

Wed, 05 Apr 2023 20:05:39 -0000

In this bite-sized, rewind episode we answer all your questions around building your glutes, mind-muscle connection, and avoiding DOMS.

To listen to the full episode, click here (Ep. 120 - Q&A: Cardio, Making Gains, Glute Tips and DOMS).

Please leave us a review to let us know what you think of this episode xx

Ep. 175 - Sleep Hacks for Everyone

Mon, 03 Apr 2023 20:05:26 -0000

Sleep is a fundamental need, yet so many people chronically undersleep! Sleep disorders are on the rise and this issue is only getting worse due to modern times.

In this episode, we share our best sleep hacks and personal experiences that you can take from, in order to improve your sleeping habits.

It’s a work in progress and must continue to be fine tuned.

For another of our sleep episodes, please listen to episode 77. Why Your Sleep Sucks.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Macro Tracking Tips

Wed, 29 Mar 2023 21:54:54 -0000

In this bite-sized, rewind episode, we talk about the pros of macro tracking and tips on how to implement.

To listen to the full episode click here (82. Top 5 Nutrition Mistakes We've Made)

Please leave us a review to let us know what you thought of this episode xx

Ep. 174 - The Ugly Side of Running a Business

Mon, 27 Mar 2023 19:00:02 -0000

Lots of people think that running their own business is easier than working for someone else.

It’s not all glitz and glam and it can be very challenging. We often see people’s highlight reel on social media portraying a laptop lifestyle…when in reality, it’s not long before that laptop will overheat in the sun.

In today’s episode, we discuss what goes on behind the scenes in business, such as working all kinds of hours of the day, the challenges with scaling/expanding and paying taxes.

We give the advice that we wish we had when starting out.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Talking Tracking Macros

Wed, 22 Mar 2023 19:00:41 -0000

In this bite-sized throwback episode, we talk about tracking macros, and how we tackle our approach throughout the years.

To listen to the full episode click here (Episode 82- Top 5 Nutrition Mistakes We've Made).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 173 - Common Mistakes Made When Coaching Yourself

Mon, 20 Mar 2023 19:59:31 -0000

There are periods where one should coach themselves, however taking on this responsibility without learning the required skills can lead to substandard results.

In today’s episode, we discuss three common mistakes people make when trying to coach themselves. These include falling into the trap of not practicing what they preach, avoiding things they don’t like and developing strong biases.

It’s important to do the things you don’t feel like and continuously seek to grow and learn.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: It's OK to Rest

Wed, 15 Mar 2023 18:54:28 -0000

In this bite-sized throwback episode, we talk about how important it is to take rest, recover and just, do less.

To listen to the full episode click here (Episode 98 - Rest, Recovery & Fatigue Management)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 172 - Mental Health & Mindset Around Physical Activity in Youths

Mon, 13 Mar 2023 19:31:54 -0000

Today’s episode was inspired by some questions we received from some year 8 & 9 students around mental health and motivation in sport and physical activity.

It was so nice to be able to provide the information we wish we had at that age, to these students and to all of our listeners.

We take a trip down memory lane to when we were teenagers and discuss what things were like then, compared to now.

This episode is a nice reminder that there is always some kind of physical activity for you, you just have to find what you enjoy and keep persisting.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Staying On Track When You Don't Feel Your Best

Wed, 08 Mar 2023 19:00:42 -0000

In this bite-sized throwback episode, we talk about how to take care of yourself when you're feeling a bit off, so you can come back stronger and faster!

To listen to the full episode click here (Ep. 96 - How to stay on track when you're not feeling your best).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 171 - Fitness Abilities Everyone Should Have

Mon, 06 Mar 2023 19:00:49 -0000

We believe that there are certain fundamental skills every person should have, irrespective of their training goals.

Today we share our rationale behind our list of certain movements and activities for a thriving and safe life.

Take the time to reflect on these activities and find which areas may be lacking.

Deadlift & squat your body weight
Brace
Plank for at least 60 seconds
Balance on one leg
Run for 5 minutes
Be able to swim at basic levels
10 body weight push-ups
Unassisted pull-ups (at least 1).

We look forward to hearing how you go!

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Building Discipline & Doing The Hard Things

Wed, 01 Mar 2023 19:00:13 -0000

In this bite-sized throwback episode, we talk about the importance of discipline and what it takes to have hard goals.

To listen to the full episode click here (Ep. 138 - Building Self Discipline).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 170 - How to get the job done when you don’t feel like it

Mon, 27 Feb 2023 19:00:22 -0000

This is the time of the year that many people can “fall off track.” The holiday hype is well and truly over and motivation can start to diminish.

In today’s episode, we discuss the Do’s and Don’ts of habits and behaviours when trying to get back to your goal.

It may have come to a time when you just need to dig your heels in and take ownership of your situation.

We share the realities of what we go through when times get tough and how we like to regain control of situations.

We felt pumped after this one, so we hope you do too.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 169 - Gut Health Education with Charley O’Halloran

Mon, 20 Feb 2023 19:00:47 -0000

After going through his own gut healing journey, Charley now dedicates his life to educating others on how to improve their gut health.

This is an area of health and wellness where credible information is quite scarce, so it was amazing to have Charley on the podcast to share his expertise.

We spoke about common gut health issues and the behaviours that can exacerbate them. Charley also shared some knowledge around the gut to brain connection. This is an informative episode and we know you will love it!

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Building Boss Habits

Wed, 15 Feb 2023 19:00:16 -0000

In this bite-sized throwback episode, we talk about the importance of building impactful habits.

To listen to the full episode click here (Ep. 88 - Building Habits 101 - Tips & Tricks).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 168 - The Hustle Mindset, When to Push and When to Pull Back

Mon, 13 Feb 2023 19:00:37 -0000

When we hear the word hustle, we tend to think of someone who works hard, makes sacrifices, is resilient and determined.

Having these qualities can be extremely beneficial in order to reach certain milestones, but they can be detrimental if we push it too far.

In today’s episode we discuss why people feel the need to hustle, including internal and external motives and we share when it’s important to take a step back.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Setting up a Fat Loss Phase

Wed, 08 Feb 2023 19:00:23 -0000

In this bite-sized throwback episode, we talk about how to set up a successful fat loss phase, and 3 principles to help get you there.

To listen to the full episode click here (Ep. 117 - Setting Up A Successful Phase Loss Phase).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 167 - Overrated health and fitness advice

Mon, 06 Feb 2023 19:00:51 -0000

There’s all kinds of advice in our industry regarding the “best” way to do something. It can be confusing and overwhelming for people, particularly to those who are new to starting on their journey.

We always encourage overall health and wellbeing for the long term, rather than quick fixes.

Today we discuss three topics that we feel need more depth and context and can be overrated. These include;

1. Focusing on hitting macronutrient targets as your number one priority.
2. Using cardio as a tool for fat loss.
3. Training 5-6 days per week.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: The Reality of Bodybuilding

Wed, 01 Feb 2023 19:09:42 -0000

In this bite-sized throwback episode, we talk about how we first got into bodybuilding competitions and some of the realities we discovered along the way.

To listen to the full episode click here (Ep. 5 - The Reality of Competing In Bodybuilding)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 166 - Building a new identity and letting go of who you were

Mon, 30 Jan 2023 19:00:16 -0000

Our identity is a part of us which is defined by a unique set of characteristics. We can have more than one identity based on many factors such as life experiences, internal language and beliefs, external pressures and opinions, certain goals…the list goes on!

In today’s episode we discuss the importance of our identity, why we hold onto it and how we can learn to let go and shift into new ways of being.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Get Shit Done

Wed, 25 Jan 2023 19:00:10 -0000

In this bite-sized throwback episode, we provide some top tips on how to 'get shit done!' and how to maximise your time efficiently.

To listen to the full episode click here (Ep. 10 - Getting Shit Done)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 165 - Why do we quit & what to do about it?

Mon, 23 Jan 2023 19:00:24 -0000

When it comes to goal achievement, 23% of people who set a new goal quit in the first week.

In today’s episode, we discuss four main reasons in which people may give up on their goals. These include poor timing, losing motivation, being too busy and having a shift in priorities.

If you have “fallen off track”, not to worry, use these tips for a more long term approach to your goal achievement.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Getting Started at The Gym

Wed, 18 Jan 2023 19:00:02 -0000

In this bite-sized episode, we take a flashback to 2020 when gyms were re-opening throughout the global pandemic.

Our tips to getting started back in the gym are still applicable today - whether you're coming back from holidays, or new to starting your health and fitness journey!

To listen to the full episode click here (Ep. 29 - Starting Back At The Gym).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 164 - How To Stand Out In The Fitness Industry

Mon, 16 Jan 2023 19:00:22 -0000

Traditionally, January is when the fitness industry starts to get busy again. This may be overwhelming for trainers who find it hard to stand out amongst all of the different coaches and their advertising.

In today’s episodes we provide solutions and practical advice on how to stand out in the fitness industry (in a good way), while remaining authentic and business savvy.

We teach you how to use the “saturation” of the fitness industry to your advantage and ensure you provide a premium service for those in need.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Slay Your Sleep

Wed, 11 Jan 2023 18:49:31 -0000

In this bite-sized episode, we chat about all things sleep-related and strategies on how to get some z’s!

To listen to the full episode click here (Ep. 77 – Why Your Sleep Sucks).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep 163. Healthy Eating on a Budget

Mon, 09 Jan 2023 19:00:11 -0000

With a rather large increase in the current cost of living, it’s important for all of us to have a look at our budget.

In today’s episode, we share our tips on how to eat healthy without breaking the bank. It definitely pays to be organised, but also to shift some priorities around while times are getting tougher!

You can certainly hit your fitness goals, all while maximising the quality of your food.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Women Are Not Small Men with Dr Stacy Sims

Wed, 04 Jan 2023 19:00:01 -0000

In this bite-sized episode, we chat with Dr Stacy Sims - exercise physiologist and nutrition scientist at Stanford University.

In this conversation we discuss everything you need to know to optimise your training performance and nutrition as a female.

To listen to the full episode click here (Ep. 63 - Women Are Not Small Men With Dr Stacy Sims)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep 162. How to Make (and keep) a New Year's Resolution

Mon, 02 Jan 2023 19:00:53 -0000

It’s that time of the year again! The festivities are coming to an end and we have our eyes set on the year ahead.

In today’s episode we discuss some of the interesting statistics around new years resolutions and touch on why people may struggle to keep theirs.

There’s so much more to achievement than just ticking boxes and reaching certain milestones. It must all start from having self-awareness around why we are striving for certain things in life.

Look after yourself first, then the rest is much easier.

Bring on the year ahead!

Please leave us a review to let us know what you think of our podcast 😊 xxx

REWIND: It's Go Time for Goal Setting

Wed, 28 Dec 2022 19:00:40 -0000

In this bite-sized episode, we discuss all things goal setting, habit tracking and setting a clear vision for the year ahead!

To listen to the full episode click here (Ep. 57 - Goal Setting)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 161 - 4 Questions to Ask Yourself at the End of The Year

Mon, 26 Dec 2022 18:38:09 -0000

In this episode we reflect on the year that has been, and take an overview look at 2023.

It’s always important to reflect, revise and re-plan, and by doing so, we can craft goals and achievements based on modifications from the previous year(s). It’s also a great opportunity to take a look at your processes, goals, and how you can ‘work smarter, not harder’.

Asking ourselves real, honest questions can be difficult - but the more you practice, the more it becomes part of your routine. We can then begin to ask these questions more frequently, and continually assess, modify, and improve our internal (and external) processes.
__________________

Here are the questions we reflected on and we would love you to do the same;

1. What are 3 words to describe YOUR year? For each of these words, describe why you choose it. Were there any specific situations or periods that prompted this word?

2. What has been your biggest barrier or challenge this year? What’s the biggest lesson you’ve learnt from this challenge?

3. If there was one piece of advice or reassurance that you would have given yourself this time last year, what would it be?

4. What are 3 words that you would like to describe your 2023 and why?

__________________

As always, we love hearing from you - so please leave us a review of what you thought of this episode! 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Unlock Your Potential

Wed, 21 Dec 2022 19:00:14 -0000

In this bite-sized episode, we discuss how to unlock your full potential when working with a coach, or when training in the gym.

To listen to the full episode click here (Ep. 119 - Unlocking Your Full Potential In The Gym With a Growth Mindset)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 160 - Calculating a Calorie Deficit & Metabolic Phenotypes

Mon, 19 Dec 2022 19:00:48 -0000

When it comes to losing weight and body recomposition, it’s not as simple as just eating in a calorie deficit.

There are many lifestyle, physiological and physical aspects that come into play, from a survival point of view.

In today’s episode, we discuss the different ways in which we can calculate a calorie deficit that is right for you and how to increase your awareness around the individual adaptations that can occur when you start to diet.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: The Key To Confidence

Wed, 14 Dec 2022 19:00:48 -0000

In this bite-sized episode, we cover all things around confidence, breaking through your comfort zones and owning it!

To listen to the full episode click here (Ep. 69 - Comfort Zones & Confidence)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 159 - The Importance of Looking at Data

Mon, 12 Dec 2022 19:00:50 -0000

Whether it comes to business, nutrition or training, it is important to capture and reflect on data in order to gauge the progress of your goal.

In today’s episode we use the podcast data from “spotify wrapped” to reflect on the podcast this year.

Thank you to those who have listened from all 85 countries! Amazing!

We love hearing your feedback and are very grateful for this awesome community.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND: Grow Your Glutes

Wed, 07 Dec 2022 18:45:47 -0000

In this bite-sized episode, we cover all things around growing your glutes including exercise selection, genetics and more.

To listen to the full episode click here (Ep. 49 - How to Grow Your Glutes)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 158 - Hybrid Training. Can You Do It All?

Mon, 05 Dec 2022 19:00:14 -0000

When it comes to training, there are several types of training adaptations that can occur. Common examples include, strength, power, hypertrophy flexibility… the list goes on!

We were asked our thoughts on combining training styles.

In today’s episode we discuss when it’s a good time to be versatile in training VS when it’s a good time to be linear and methodical.

A lot of people want to be the best at it all, however that can be unrealistic if you are mixing training styles. There’s a time and a place for the appropriate training to suit your individual needs.

Listen to today’s episode for our insights.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND - Nutrition Mistakes We've Made

Wed, 30 Nov 2022 19:00:49 -0000

In this bite-sized episode we discuss all of the nutrition mistakes we've made (so you don't have to!)

To listen to the full episode click here (Ep 1. Mistakes Made and Lessons Learnt).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 157 - Body image during prep, deficit timing, muscle imbalances and the importance of an online following

Mon, 28 Nov 2022 19:00:10 -0000

Ep 157. Body image during prep, deficit timing, muscle imbalances and the importance of an online following.

In today’s Q&A style episode we touch on topics around body image, nutrition, training and business.

We discuss our tips around keeping a healthy body image during a competition prep, or diet and when the right time may be to bring calories back up.

The topic of muscle imbalances was brought to the table. We address how and when to focus on balancing things out, or when to leave them as a normal part of life.

Thanks for all of your questions!

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND - Reducing Calories on Rest Days or around Shift Work

Wed, 23 Nov 2022 18:39:33 -0000

In this bite-sized episode we discuss our thoughts around reducing calories on rest days, night duty or shift work.

To listen to the full episode click here (Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting).

We also have the below episodes covering off calorie expenditure and eating around shift work:

Ep 116. Why Eating Less Isn't Always The Answer

Ep 82. Top 5 Nutrition Mistakes

Ep 28. Strategies for Advanced Flexible Dieting

Ep 8. Managing Shift Work and Night Duty

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 156 - Making Content Creation and Social Media Easy

Mon, 21 Nov 2022 19:00:37 -0000

For those of you who struggle to be consistent with social media, this episode is for you.

Today, we share our top 5 tips in order to maximise what you deliver across platforms such as Instagram, TikTok, emails, podcasts and YouTube.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND - Fitness trackers: glorified step-counters, or data-filled details?

Wed, 16 Nov 2022 19:00:13 -0000

In this bite-sized episode we talk about fitness trackers and whether they're worth having.

To listen to the full episode click here (Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting).

Please leave us a review to let us know what you think of today's REWIND episode! xx

Ep. 155 - Time off training, WBFF weekend, post-comp advice, build or cut for summer?

Mon, 14 Nov 2022 19:00:44 -0000

In today’s episode we debrief on our experience on the Gold Coast for the WBFF Pro/AM show. What an incredible line up!

We discuss what our training will look like going forward and give our advice on the changes we will make in order to achieve our goals. Relaxation and family time is important for us, so we will prioritize this heading into the summer months, while staying consistent.

Thursday’s are now Level Up: Rewind, days where we share bite sized clips from previous episodes to give you more value, but in less time.

If you wish to hear more on our best post-comp advice, please see episode 6. The Time After A Body-Building Show (Post Comp):
https://open.spotify.com/episode/7M6EvGxjAKXCSqIydtaLC3?si=V2YKK9HSSqW4APc2XfIYGA

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND - Becoming Undeniable Ft. Hattie Boydle

Wed, 09 Nov 2022 19:00:37 -0000

With her recent WBFF win, we thought it was a perfect time to recap on our discussion with Hattie Boydle, who shares her thoughts around what it takes to be a champion!

To listen to the full episode click here (Ep 13. A Champions Mindset with Hattie Boydle)

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 154 - Managing Performance Anxiety

Mon, 07 Nov 2022 19:00:04 -0000

Performance anxiety is the fear of not performing well. Most of us have experienced this at least once in our lives.

In today’s episode we normalize the feelings of anxiety or excitement that arise before an important task or event. We both still experience these feelings as we continue to challenge ourselves in both personal and professional aspects of life.

We share our best tips and tricks that help us harness these feelings in order to accept them and work through them.

“You have to outwork your own self-doubt.”

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

REWIND - What-The Weight Gain

Wed, 02 Nov 2022 19:00:54 -0000

In this bite-sized episode we talk about how to handle your weight going up post-comp, during a muscle building phase, or when in a calorie surplus.

To listen to the full episode click here (Ep 4. Q&A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting).

Please leave us a review to let us know what you think of today's REWIND episode xx

Ep. 153 - Starting a Podcast From Scratch

Mon, 31 Oct 2022 19:00:04 -0000

We often get asked about how to start a podcast. When people come to us, they are already overthinking the process before even starting.

In today’s episode, we discuss how to start a podcast in a simple way that isn’t overwhelming. Consistency is more important than perfection, as there isn’t a “perfect” episode that will appeal to all.

When it comes to the commitment, it’s like a relationship with your co-host! You must give each other time and space, always improve communication and take on constructive feedback.

We are approaching the 3 year mark of this podcast1 Thanks for coming along the ride with us.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 152 - Training Around Your Cycle

Mon, 24 Oct 2022 19:00:21 -0000

Women’s menstrual health is being spoken about so much more and we love it! In today’s episode, we revisit the topic of training around your menstrual cycle.

We give you permission to push when you can but slow down and re-frame your goals when you need to. Everyone is unique, so embrace being your own scientist and getting to know the feminine side of yourself.

Please see these previous episodes for more insight on this topic.

Ep 21. Periods and Performance
Ep 26: Hormone Health with Gabriela Rosa
Ep 63. Women Are Not Small Men With Dr Stacy Sims
Ep 101. PMS and Preparing For Fertility with Gabriela Rosa

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 151 - Manage Your Energy Over Your Time

Mon, 17 Oct 2022 19:00:27 -0000

In serviced based job roles, it may be hard to break the stigma which perceives value to be based on the amount of time, rather than the service provided.

In today’s episode we discuss how to shift the focus to your own energy and value that you give someone, rather than just the amount of your time.

We share personal experiences in which we left hour-based job roles, to then scale in a way which was suitable for our individual needs and ideal lifestyle.

If we can offer someone 100% of our energy in 10% of the time, this is far superior than 10% of our energy and 100% of our time.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 150 - Building Muscle and Losing Fat. Is It Possible?

Mon, 10 Oct 2022 19:00:44 -0000

In the fitness industry, it is common to be exposed to goals and marketing around weight loss or muscle gain in isolation. This episode is a discussion around body recomposition, being, achieving both of those goals at once.

We speak about the importance of using metrics that are exclusive of scale weight, as the scales can be influenced by a variety of factors.

We also expand on ideas of where people go wrong in their health and fitness journey, including goal nutrition, training, recovery and expectations.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 149 - How to Lead and Influence Others to Create Change

Mon, 03 Oct 2022 19:00:00 -0000

Leadership is a process of social influence, which maximises the efforts of others, towards the achievement of a goal.

In today’s episode we discuss our lens on leadership and how it is used in order to create a positive change.

We elaborate on three key points, being:
1. Practicing what you preach
2. Emotional intelligence
3. Having a clear vision.

Remember, “No one cares what you know (or who you are) unless they know that you care”.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 148 - Do You Really Need to Hire a Coach?

Mon, 26 Sep 2022 19:22:11 -0000

We were asked in our Q&A if it was best to explore training/ nutrition with a guide book or with a coach.

In today’s episode we share our stories about lessons we have learnt from coaches (both positive and negative) and the recommendations we have to those who are unsure.

We discuss when it’s the right time to either reach out to a coach, or move on from their services if needed. There’s no one-size-fits-all approach therefore it’s important to take time to reflect on what you feel you may need in order to progress.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 147 - When Did Training Become So Confusing?

Mon, 19 Sep 2022 19:57:42 -0000

With the constant changes of social media algorithms and more exposure being rewarded to click-bait and entertainment, we have noticed a difference in the kind of information being delivered.

In today’s episode, we discuss our views on the quality of content being released. We dive into the “evidenced based industry”, bust myths around glute activation and share reminders that there is more to training than just muscle hypertrophy.

If you are confused with which path to take, we advise you to be selective with who you learn from and look for who is leading by example with themselves and clients.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 146 - The Power of Journaling & CBT with Jess Leondiou

Mon, 12 Sep 2022 19:20:46 -0000

Today we sat down with Jess Leondiou, the Founder of Archley's & the Co-Founder of Habitual Self, a journal both Jess & Sharelle have spent the last two years creating! The Habitual Self journal aims to help people build sustainable habits, cultivate gratitude, and make journaling easy & purposeful.

Jess shared her story of why she became interested in exploring journaling & CBT at the age of 16 and how that led her to where she is now.

We explore the many benefits of journaling, who would benefit from it, and some simple practices to help anyone starting out. Jess also shared her lens on Cognitive Behavioural Therapy (CBT) and how this has changed her own perception.

We hope you enjoy the episode!

Instagram handles:

Jess: https://instagram.com/jess_leondiou?igshid=ODBkMDk1MTU=

Archleys: https://instagram.com/archleys_?igshid=ODBkMDk1MTU=

Habitual Self: https://instagram.com/habitualself.co?igshid=ODBkMDk1MTU=

Ep. 145 - Niche Marketing. What is it & who needs it?

Mon, 05 Sep 2022 20:00:29 -0000

A niche is a specialized market segment for a particular kind of product and service. As a trainer it’s important to understand the type of client you love working with and can get specific results with.

When starting out, it may not be easy to find a niche as you may be in a position where you need to take on almost anyone who crosses your path. Ideally, as your business grows, you can become more specific with who you take on as a client.

In this episode, we share anecdotes of how our niche has changed over the years and we remind you that you can’t help everyone with everything, you are a unique individual who has your own skill sets that can be put to good use.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 144 - You Can Love Your Body But Still Want To Change It

Mon, 29 Aug 2022 20:00:48 -0000

It’s still common for people to join the gym to change their body as they are unhappy with themselves. Eventually, it is important to recognise that there are certain parts of us that we cannot change or “fix.”

In today’s episode, we discuss personal stories in which we have not liked what we saw in the mirror and how we now try our best to re-frame those thoughts and use them to our favour.

We describe the types of motivation that one can use in order to change, including external (extrinsic), internal (intrinsic) and for a deeper purpose.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 143 - What It Takes To Be A Thought Leader - Our Feature On The Nikki Cassa Podcast

Mon, 22 Aug 2022 20:00:02 -0000

We were lucky enough to have Nikki Cassa, owner of The Conscious Woman, on Episode 25 of our podcast. Fast forward to now and we are so excited to reconnect and be on the other side of the mic.

On this podcast we talk about our journey in and out of the health and fitness industry, our movements in business and passions for educating others.

We discuss what it takes to be a professional in any space, be that bodybuilding, business or coaching. We explore the key pillars that are needed to evolve as a coach and make an impact and why you need to change the way you think if you want to make an impact.

Please leave us a review to let us know what you think of our podcast 😊 xx

https://podcasts.apple.com/au/podcast/nikki-cassa-podcast/id1602580101

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 142 - Making Hard Decisions, Business & Post-Comp Advice

Mon, 15 Aug 2022 20:00:14 -0000

It’s always a fun time when we get to hang out in real life! In this episode, Sharelle shares some news on a big decision she has made, with some advice for others who may also be at a pivotal point in their lives.

We have a recap of our weekend for the WBFF show in Sydney, our take on the benefits of competing (or not) and how to maximise any fitness goal for the social aspect and growing your business.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 141 - When People Don't Support Your Goals

Mon, 08 Aug 2022 20:00:27 -0000

Ep 141. When People Don’t Support Your Goals

Often, setting new fitness goals can be a challenge for our loved ones. Today’s episode was inspired by the regularly asked questions we receive for when family, friends or partners aren’t supporting certain goals.

We encourage the listeners to look within and try to understand how we are projecting ourselves when it comes to our new goals. It is important to try to understand where your loved ones are coming from, they may be trying to protect you or come from a place of having your best interest at heart.

Communication is always important in order to be respectful and understanding of your loved ones’ needs amongst your own.

We share strategies we have used in the past in order to try to minimise conflict and to create supportive environments.

We also highlight the importance of recognising that sometimes it may be time to move on from certain relationships if the communication and care isn’t reciprocated.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep. 140 - 8 Successful Habits of High Achievers

Mon, 01 Aug 2022 20:00:27 -0000

Ep 140. 8 Successful Habits of High Achievers

A high achiever is someone who is ambitious, goal-focused, disciplined and thrives off accomplishment. It allows incredible achievements to occur, however if left with no plan, direction or awareness of inner talk, it can be a never ending climb!

In today’s episode, we discuss our top 8 habits in which a high achiever can thrive. They include:
1. Work Ethic.
2. Tracking Energy Over Time.
3. Writing Down Your Goals.
4. Continued Education.
5. Exercise.
6. Reflection.
7. Positive Internal Dialogue.
8. Hiring Mentors and Coaches

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep. 139 How Bodybuilding and the Fitness Industry has Changed

Mon, 25 Jul 2022 20:00:16 -0000

We were asked what the biggest differences are when it comes to competitive bodybuilding and the fitness industry from when we started, to now.

In 2016 when we started, not many young women in our immediate circle competed, we felt a little like outcasts! Social media wasn’t as common and the stereotypical bodybuilders were men or figure models. Our big break was to head down to the local supplement store and hope to receive some sort of discount code or sponsorship.

Now, competing and fitness is being highlighted more commonly on social media, there are more divisions to include more kinds of people and the marketing is less about stalls at fitness expos and more about catchy click bait and an online presence.

We notice that the industry is heading away from just being about “fitness” and more focus being placed on health and wellness, which we love. We predict that what is currently becoming mainstream, will perhaps taper down to more of a niche again when people realise that competing is not simply a progression to weight training in the gym.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 138. Building Self-Discipline

Mon, 18 Jul 2022 20:00:12 -0000

Self-discipline is the ability to do what you should be doing. Self-discipline often means putting off your immediate comfort or wishes in favour of long-term success.

In today’s episode we discuss the difference between disciple and punishment, as the lines are often blurred!

We reflect on the ways in which we have been disciplined in the past to reach certain goals regarding fitness, study, habits, career and relationships.

Personally, we don’t think you can be “on” in all of these areas if you wish to be a stand-out and give it your best. There must be times where we focus on one or two main areas and then cycle through as our priorities and needs change.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 137. When to Stay in Your Lane as a Personal Trainer

Mon, 11 Jul 2022 20:00:14 -0000

Ep 137. Staying In Your Lane As A Personal Trainer

As a new trainer, it’s important to test out areas of coaching that you enjoy, but you mustn’t try to wear all the hats.

We understand that social media brings about pressure for trainers to know it all, but when it comes down to it, the key is in being able to delegate and refer out when needed to allow more time to master your specific craft.

In today’s episode, we discuss the scope of practice as a Personal Trainer and include what you can VS can’t do regarding nutrition, training and mindset.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

#spotify #podcaster #podcast #luwsd #leveluppodcast #fightorflight #personaltrainer #pt #trainer #onlinecoach #fitnessaustralia #ausactive

Ep 136. When Life Throws you Curveballs

Mon, 04 Jul 2022 20:00:08 -0000

Ep 136. When Life Throws You A Curve Ball

This episode is a reminder for those going through tough times, to know that you’re not alone and you can get through the hardship.

We discuss the importance of forgiving yourself for how you react to situations. It may not be logical and purely out of survival mechanisms. Other people around you may be in this state too.

We share a bit of education around the five different survival pathways and how each can show up. These being fight, flight, freeze, submit or attach.

It’s super powerful to be able to understand your own states and that of others.

We also discuss personal situations in which we have noticed being in these states and what we do to deal with it and self-regulate and help seek comfort.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

#spotify #podcaster #podcast #luwsd #leveluppodcast #fightorflight #love #comfort #survivalpathways #curveball #life

Ep 135. 5 Things We Wish We Knew About Training When We Started

Mon, 27 Jun 2022 20:00:41 -0000

In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our training, including:

1. Swapping training days around based on your schedule or how you feel.
2. Your body & muscles don’t know the difference between a dumbbell, barbell or machine.
3. The importance of a pre- training routine/ warm up.
4. The importance of training with tempo and time under tension.
5. Less is more. It’s not always about doing the most work.

As always, we love sharing our journey of where we have come from and what we have done to get to where we are now.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant
https://www.instagram.com/daniantonellos

Ep 134. Rest To Feel Your Best When Run-Down

Mon, 20 Jun 2022 20:00:43 -0000

 Today’s episode is a permission slip for those who feel guilty to rest when they feel unwell. Out of a pandemic and into flu season, there’s a lot going around. As we strengthen our immune systems by producing anti-bodies, a gym session is not always the answer.   We discuss what actually happens when we start to feel rundown and why resting is extremely beneficial. There are many other ways to feel productive (for those high achievers)… and no you won’t lose all of your progress.   Nurture yourself and give yourself some TLC until you feel better… it’s ok! Please leave us a review to let us know what you think of our podcast 😊 xxx  https://www.instagram.com/sharellegrant   https://www.instagram.com/daniantonellos

Ep 133. 5 Things We Wish We Knew About Nutrition When We Started

Mon, 13 Jun 2022 20:00:57 -0000

In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our nutrition, including:   1. Understanding energy balance & macro tracking.  2. That it's difficult to store protein as body-fat.  3. That tracking macros/ calories isn’t for everyone.  4. The importance of spending time on maintenance calories and in a surplus.  5. When and why we should alter macros (we don’t always have to change each week).   It’s important to find what works best for you long term, so you can achieve your goals but still enjoy yourself. Hopefully our lessons and stories can help you do so. Please leave us a review to let us know what you think of our podcast 😊 xxx  https://www.instagram.com/sharellegrant   https://www.instagram.com/daniantonellos

Ep 132. Building A Brand, Social Media and Business Lessons

Mon, 06 Jun 2022 20:00:39 -0000

In today’s episode we discuss personal and professional branding, what is actually is and why it’s important.

Social media is essentially free advertising and can allow you to show the world who you are or what your business is. It also allows you to connect and create communities.

Everything you do is your personal brand. Business branding should be consistent with your message and values.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant
https://www.instagram.com/daniantonellos

Ep 131. Choosing The Best Exercises

Mon, 30 May 2022 20:00:43 -0000

 When it comes to choosing the best exercises for yourself or your client, the answer isn’t exactly straight forward.   There are many variables that can influence exercise selection based on your clients goals, lifestyle, available training time, injuries, experience and much more.  We discuss the different rep ranges, which exercises you can aim to reach failure on and how to break down movement patterns.

Each client is so unique and requires individual attention, however we provide a framework which you can use for your next training block.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant
  https://www.instagram.com/daniantonellos

Ep 130. When To Use Advanced Training Methods For Hypertrophy

Tue, 24 May 2022 00:22:53 -0000

Hypertrophy is an increase in muscular size (muscle building).

In training, the number one mechanism for hypertrophy is mechanical tension.

Metabolic stress and muscle damage are secondary considerations.  In today’s episode we discuss the difference in training between a beginner and an advanced lifter.

Often beginners want to rush to the finish line, which can lead to plateus, injuries and a poor training morale.   It’s important to respect the training phase you are in and enjoy the process.  

We speak about our favourite advanced training methods and when we use them with ourselves and clients.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Ep 129. Why Women Shouldn't Eat Just Like Men

Mon, 16 May 2022 20:00:10 -0000

In today’s episode, we discuss the differences between men and women when it comes to nutrition. Looking at research, we find that most have been conducted on males and animals, which can be misleading for females who are trying to look up the ideal diet.

The main factor we must consider is the hormonal differences, particularly around the menstrual cycle and menopause.

 Today’s topics include calorie differences, important vitamins/ minerals, and responses to intermittent fasting and the ketogenic diet.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant
  https://www.instagram.com/daniantonellos

Ep. 128 Why Women Shouldn't Train Just Like Men

Mon, 09 May 2022 20:00:53 -0000

In today’s episode, we discuss the differences between men and women when it comes to training. If we were to look at research, we would find that only 6% of sport science studies are conducted on females.

  We share the information that we have gathered from personal experience with our clients, speaking with professionals in the area and going through our own processes with programming and training. 

The main factor we must consider is the hormonal differences, particularly around the menstrual cycle and menopause.

 Today’s topics include training volume, frequency, rest periods and type of cardio.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant
  https://www.instagram.com/daniantonellos

Ep 127. Traditional Goal Setting Is A Waste Of Time

Mon, 02 May 2022 20:00:34 -0000

⚡️🎙Ep 127. Traditional Goal Setting Is A Waste Of Time⚡️🎙

In today’s episode, we discuss the flaws that we have found in the traditional way of setting goals.  The “SMART” goals model was taught to us in school and business, however is missing some key elements.  

Based on our experience over the years, we have found that goals that are too rigid can cause us to lose the broader vision that may draw even better opportunities.  

Setting a strict time frame is often unrealistic and demotivating. Also, goals are often set based on what sounds appealing rather than the lifestyle and habits it takes to achieve them.

For example, “I want to have 100 clients, make $1,000,000 a year or have a six pack.”   We must feel what the goal would feel like, experience the lifestyle and it will bring and be realistic with ourselves on current situations and what needs to change.  

Most importantly, we must celebrate the wins and milestones along the way.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  
https://www.instagram.com/daniantonellos

Ep 126. What it was vs what it is now: Toxic expectations of the 2000’s

Mon, 25 Apr 2022 22:10:00 -0000

We don’t just mean the rise of Britney Spears’ “Toxic”- We travel back in time to the 2000s and reflect on the way in which social media, authority & celebrities influenced our thoughts & behaviours.   The messages of size 0 models, thigh gaps, skinny jeans and 1200 calorie diets stood strong.   These days, we are so glad to see a shift in ways, not only from influencers and role models, but from consumers and clients who are becoming more self aware and asking “why?” before taking action.   We are all for the current messages of self-acceptance and normalising different shapes and sizes. Please leave us a review to let us know what you think of our podcast 😊 xxx  https://www.instagram.com/sharellegrant   https://www.instagram.com/daniantonellos

Ep 125. Our Weekend On The Gold Coast: WBFF, Team Building, Training Seminar

Mon, 18 Apr 2022 20:00:00 -0000

Sun, surf, sand… and comp tans! Oh we love traveling to the Gold Coast to watch the WBFF!  

The show was incredible, the energy was high and we felt the love form all of you who came to say hello!   In today’s episode we reflect on the first show of the year and reward all of the competitors for their hard work.  

We also speak about the importance of teams, connection and being around like minded people, which we got to experience in full force. Sharelle with her Women’s Health Movement crew and Dani at her Glute Training Seminar.  

Nothing fills our cup more than doing what we love with amazing people.

  Thanks again to those who shared their podcast experiences with us.

Lots of love!

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant
  https://www.instagram.com/daniantonellos

Ep 124. Lifestyle Non-Negotiables

Mon, 11 Apr 2022 20:00:00 -0000

We often hear the term “one percenters”, however, based on their importance, we like to call these habits, rituals and processes, “non-negotiables”.

When our non-negotiable are in check, we feel good about ourselves and grounded. When they aren’t, or when we have dropped the ball, it can lead to feeling unsettled and a bit anxious.  

We discuss our non-negotiables: 
🔹Sleep. 
🔹A morning routine. 
🔹Time with loved ones. 
🔹Travel and exploration. 
🔹Sunshine. 
🔹Working towards our own goals (independence).
 🔹Scheduling time. 
🔹Setting boundaries. 
🔹Night time routine.  

Although these non-negotiables help us, it’s important to not become completely attached to them and freak out if our “schedule” is disrupted. We also need flexibility and to realise that other people have their non-negotiables too.  

Feel free to use this as an opportunity to reflect on what you currently do to allow you to feel grounded.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  
https://www.instagram.com/daniantonellos

Ep 123. Dealing with Challenges, Comp Prep, Business and Life Tangents

Mon, 04 Apr 2022 20:00:00 -0000

Today we had a catch up on what is going on for us at the moment. What was meant to be a quick life updated turned into an episode of lessons and debriefs.  

We chat about what we have planned regarding business and life ventures, including how to find and manage teams in order to grow and areas that we are trying to learn more about.  

As we move into new phases of life, we remind each other that nerves and feelings of discomfort are totally normal and will continue to show up as we enter new challenges.  

Riding the highs and lows of life is more thrilling for us than staying stagnant with the potential of looking back on life with regrets.  

Here for a good time and a long time, we thank you guys for coming on the ride with us and allowing us to be so open and vulnerable here.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Ep 122. What We Are Sick and Tired Of Seeing In The Fitness Industry

Mon, 28 Mar 2022 19:00:00 -0000

The instagram followers spoke and we agree! As we spend longer in the industry, we have been able to experience many trends. It's so great to see that people (and ourselves) are becoming wiser when it comes to quick fixes.

Today we expand on the comments of Sharelle's instagram post, where she asked what people are sick of seeing in the fitness industry.

Today's topics of discussion include:

Beach workouts.
Day of eating WITH body shots.
Language “tone, shred, burn”.
Swipe & save workouts with NO context.
Toxic call-out culture.
Targeted fat loss workouts (hip dips, lower abs etc).
Claiming natty when you’re not.
BBL - Brazilian butt lift, then asking people to ‘buy my booty plan.’

The underlying message that we want to share here is that transparency is key and good things come with hard work- there's no quick fix for long term results.

https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Please leave us a review to let us know what you thought of today's episode xx

Ep 121 Q&A: Cosmetic Surgery, Beauty Standards, Relationships and Stress Management

Mon, 21 Mar 2022 19:00:00 -0000

We love a good Q&A! Today is a bit of a mixed bag. Straight off the bat, we are asked if we have had any surgeries. This leads to an in depth discussion on our views on current beauty trends, social media pressures, filters and enhancements. When it comes to partner’s not supporting your goals, it can be tricky! Communication and compromise is key as they say.. but we get into a nice tangent on goal evaluation and the love languages. Lastly, we discuss how to manage stress in a deficit and setting yourself up for success. Stress can be minimised if you create the right environment for yourself. As always, thanks for your questions! Please leave us a review to let us know what you think of our podcast 😊 xxx  IG: https://www.instagram.com/sharellegrant   https://www.instagram.com/daniantonellos https://www.instagram.com/levelup_podcast_

Ep 120 Q&A: Cardio, Making Gains, Glute Tips and DOMS

Mon, 14 Mar 2022 19:00:00 -0000

In today’s Q&A style episode, we discuss all things training.

We were asked our cardio recommendations, how many days a week one should train lower body, how to “feel” your glutes and how to avoid DOMS...if you can.

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 119. Unlocking Your Full Potential In The Gym With A Growth Mindset

Mon, 07 Mar 2022 19:00:00 -0000

If you are seeking growth in the gym, it starts with a growth mindset.

Asking for help from a coach, mentor or even a gym buddy, will open you up to learning new information and ways of training.

  Too often do people want to change, but then when it comes down to it, they stick with “how they’ve always done it.”

  The more we know, the more we realise we don’t know. Enjoy the curiosity around learning different ways of doing something.

  In today’s episode, we discuss the difference between coaching and a fixed program, the importance of your training being individualised to you and how to train smart, not just hard.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant

  https://www.instagram.com/daniantonellos

Ep 118. Training Your Heart With Cardiovascular Exercise

Mon, 28 Feb 2022 19:00:00 -0000

In today’s episode, we discuss the style of training that doesn’t seem to get as much light…. Cardio!

We share our previous experiences, methods and beliefs when it comes to all styles of cardio training.  This episode is broken down into three parts.

The pros and cons of steady state, moderate intensity and HIIT training.

 https://www.instagram.com/sharellegrant  
https://www.instagram.com/daniantonellos

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 117. Setting Up A Successful Fat Loss Phase

Mon, 21 Feb 2022 19:00:00 -0000

Following on from last week's episode on "mini cuts", today we discuss the methods in which we use for sustainable, healthy dieting results.  
Rather than just focusing on a number on the scale and the end result, it is important to consider the health of your mind and relationship with food.
  We frame the episode in three parts. Before you diet, during your diet and after your diet.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant
  https://www.instagram.com/daniantonello

Ep 116. Mini Cuts. Why Eating Less Isn’t Always The Answer

Mon, 14 Feb 2022 19:00:00 -0000

A “mini cut” is typically defined as a short and aggressive period of dieting, usually for an event or occasion that is within a short time frame (6-8 weeks).  

This is one of our pet peeves 😂 We are all about a way of dieting that is sustainable and healthy.

  In today’s episode we discuss the potential repercussions of mini cuts and whether anyone would actually benefit from this method. 

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Ep 115. Productivity Hacks

Mon, 07 Feb 2022 19:00:00 -0000

When it comes to productivity, it is important to remember that it’s quality over quantity.

Too often we are rewarded for being “busy” or feeling exhausted by the end of the day, but this shouldn’t be the case.  

Making one big move can be more productive than filling your plate with small tasks for the sake of it.  

In today’s episode, we share the ways in which we stay productive in work, while studying and at the gym. 

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant
  
https://www.instagram.com/daniantonellos

Ep 114. Transitioning To Online Work

Mon, 31 Jan 2022 19:00:00 -0000

Transitioning jobs and leaning into uncertainty can be quite scary! Limiting beliefs can arise, people’s opinions can be strong and the level of discomfort can keep us from making change.

However, when you start to day dream and imagine another way of life, it can be quite powerful when combined with an incredible support system, self - belief and a hard work ethic!  

In today’s episode we provide our best advice on how to transition to online work (including the pros and cons). We also share our stories and what we had to overcome in order to do so.  

The opportunities are endless! 

IG: @sharellegrant @daniantonellos

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Ep 113. Activating Your Autonomic Nervous System Part 2 (Sympathetic Nervous System)

Mon, 24 Jan 2022 21:52:00 -0000

Following on from last week’s episode, where we discussed the Parasympathetic Nervous System, today we will discuss the Sympathetic Nervous System (SNS). The SNS controls the ‘fight or flight’ reaction. Some key characteristics include and adrenaline rush, pupil dilation, increased hear rate and breathing rate. We mention the three stages of stress and how they can lead to exhaustion. As a society we have learnt how to push through lots of the warning signs our body gives to us when we need a break, so today we share what these look like and what you can do to avoid pushing a little too hard. Please leave us a review to let us know what you think of our podcast 😊 xxx  https://www.instagram.com/sharellegrant  https://www.instagram.com/daniantonellos

Ep 112. Activating Your Autonomic Nervous System Part 1 (Parasympathetic Nervous System)

Mon, 17 Jan 2022 19:00:00 -0000

The Autonomic Nervous system acts primarily unconsciously. It's components include the Parasympathetic Nervous System (PNS), the Sympathetic Nervous System and the Enteric Nervous System.

In today's episode, we discuss all things regarding the Parasympathetic Nervous System. The PNS controls the "rest and digest" reactions, IE salivation sexual arousal, digestion, urination and defecation. It is also responsible for slowing down our heart rate and blood pressure.

Dani also share's her experience with COVID-19 and how she took the time to rest, recover and how she will return to physical activity.

It's important to pay attention to our body's state and to know how to stimulate the PNS in times of high stress and activity. Some interventions include diaphragmatic breathing, mindfulness physical touch and sensory deprivation (a quiet environment).

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 111. The Power of New Years Resolutions and Why They May Fail

Mon, 10 Jan 2022 19:00:00 -0000

We are well and truly into the new year! And what a year it's been already!

We actually love new years resolutions and taking each new year as an opportunity to get excited about the year ahead or to reflect on what we could have done differently in the year that's just passed.

The most common new years resolutions are around improving fitness.

In this episode we discuss some reasons as to why a lot of people don't reach their yearly goals, including the lack of self belief and self-sabotaging.

We also share our favourite tips to help you achieve all that you set out to in 2022!

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  https://www.instagram.com/daniantonellos

Ep 110. Comp prep and COVID, muscle building, starting a PT business & not caring what others think.

Mon, 03 Jan 2022 19:00:00 -0000

Happy new year listeners! In this Q&A style episode, we discuss what we would do if we caught COVID (or got sick) while in a comp prep. We go over how long one should be in a calorie surplus in order to build muscle. We share our tips regarding starting out as a personal trainer and how to transition into running your own business. Lastly, we speak about how to deal with other people's opinions of you and increase your confidence.

Thank you for your questions! Please keep them coming

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Ep 109. Busting Training Myths

Mon, 27 Dec 2021 19:00:00 -0000

⚡🎙️ Ep 109. Busting Training Myths ⚡🎙️

In today’s episode, we bust three of the top myths we have heard around training. Including;  

1. “Toning Up”
 2. That squatting and deadlifting can make your waist thick.
3. You need to train 5+ days a week to see progress.  

We discuss why these are in fact not true and hopefully provide some reassurance for you or your clients 😊

IG:

 https://www.instagram.com/sharellegrant  

https://www.instagram.com/daniantonellos

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 108. Slowing Down Without Guilt

Mon, 20 Dec 2021 19:00:00 -0000

We are well and truly in the festive season 🎄 For high achievers, slowing down can be hard and followed with feelings of guilt.

  In today’s episode we give you a permission slip to slow down and celebrate the highs and lows of the year that was.

“Slowing down” looks different for everyone and can be done on your terms.   Now is a great time for reflection and planning for the year ahead.

Remember, there’s no such thing as wasted time, just time.  Enjoy the rest of 2021 in a way that allows you to feel happy and healthy.

  Merry Christmas listeners! Lots of love 💕

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  https://www.instagram.com/daniantonellos

Ep 107. Busting Nutrition Myths

Mon, 13 Dec 2021 19:00:00 -0000

In today’s episode, we bust three of the top myths we have heard around nutrition.

1. “Fats make you fat.”
2. “Your body can go into starvation mode.”
3. “Protein is bad for your kidneys.”

We discuss why these are in fact not true and hopefully provide some reassurance for you or your clients 😊

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 106. Balancing Feminine and Masculine Energy (Yin and Yang)

Mon, 06 Dec 2021 19:00:00 -0000

In Ancient Chinese philosophy, Yin and Yang is a concept that describes how opposite forces can be complementary and interconnected in the natural world.  Yin/ Feminine energy can be tapped into with rest, a night time routine, stillness and relaxation.  Yang/ Masculine energy can be brought on by rigidity in diet/ training, goal achievement, a morning routine structure and rules.   Both are great and serve a purpose, but if our energy is out of balance, we may find we are susceptible to illness, unregulated emotions, poor relational dynamics or even burn out.

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  
https://www.instagram.com/daniantonellos

Ep 105. 4 Tips For Managing Gym Anxiety

Mon, 29 Nov 2021 19:00:00 -0000

There are many factors that may contribute to increased feelings anxiety or heightened activation when going to the gym. It is extremely common and can be managed 😊   Not only is it common for gym goers, but can be experienced by trainers too! 

We share our personal experience and tips around ways in which to maximise your gym experience without feeling overwhelmed.  We discuss the importance of gradual exposure to people and workouts, how to build confidence, increasing dopamine and a reminder to just keep at it, it will get easier 💕  

Please leave us a review to let us know what you think of our podcast 😊 xxx

 https://www.instagram.com/sharellegrant  
https://www.instagram.com/daniantonellos

Ep 104. Pregnancy and Pelvic Floor Health with Sheridan Skye

Mon, 22 Nov 2021 19:00:00 -0000

Sheridan Skye is a mum of two, a pre/post natal coach, an ICU nurse and is a podcast host herself!

She has a wealth of knowledge, which we were so grateful to tap into in today’s episode.

We spoke about:

💓 The pelvic floor
💓 Abdominal Separation
💓 Incontinence
💓 What you can and can’t do
💓 Breathing mechanics
💓 Nutritional considerations while breastfeeding

We also discussed the transition in mindset throughout pregnancy and how important it is to reassess your fitness goals while you are pregnant.

Sheridan was an absolute pleasure to have on the show and we took away so many key points, so we know you’ll love this one 🤰 ❤️

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/sheridanskyefit

https://www.thefemalefitnessformula.com.au/

https://podcasts.apple.com/au/podcast/barbells-to-babies/id1577007948

https://www.instagram.com/sharellegrant

https://www.instagram.com/daniantonellos

Ep 103. Training With Breast Implants

Mon, 15 Nov 2021 19:00:00 -0000

Breast implant augmentations are becoming incredibly common and well known amongst women, particularly in the fitness industry.

Upon popular demand, we decided to share our personal experiences, shedding light on the pros and cons and the mindset required when making a decision to undergo surgery.

In an episode that is both for and against the surgery depending on your individual circumstances, we also highlight guidelines around the recovery afterward and how to ease back into training.

This episode is also useful if you are a coach with a client who has breast implants.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 102. Developing Independence In The Gym

Mon, 08 Nov 2021 19:00:00 -0000

Hiring a coach is always beneficial., no matter your training experience or goal. However, there are ways to maximise your experience.

In this episode we share how to find a good coach and stress the importance of communication and laying out the expectations early.

We also discuss key areas that are beneficial for the client to learn including their own body and biomechanics, how to progress in the gym, how to push yourself and even what not to do.

We also talk about what happens when you finish up with a coach and how the process is a natural part of your journey.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 101. Premenstrual Syndrome (PMS) and Preparing For Fertility with Gabriela Rosa.

Mon, 01 Nov 2021 19:00:00 -0000

After an incredible episode 26, we are so excited to have Gabriela Rosa, fertility specialist, back on the podcast!

We discussed all things PMS including whether it is normal, factors that make it worse and how to manage/ relive symptoms.

Gabriela then shares her wisdom on the best ways to prepare for fertility and when to actually start. This goes for both males and females!  

This episode has many key take- aways that you can apply straight away.

Please find this detailed document provided by Gabriela which expands on the points we discussed:

https://naturalfertilitybreakthrough.com/medical-conditions/premenstrual-syndrome-and-premenstrual-dysphoric-disorder-with-gabriela-rosa/

IG:
https://www.instagram.com/gabrielarosafertility/
https://www.instagram.com/levelup_podcast_/
https://www.instagram.com/daniantonellos/
https://www.instagram.com/sharellegrant/

You can listen to Gabriela's podcast here: https://talksexpodcast.com/ where Sharelle and I feature on episode 02 "Body Confidence."

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 100. Celebrating 100 Episodes

Mon, 25 Oct 2021 19:00:00 -0000

Here we are, episode 100! Thank you to everyone who has been a part of the Level Up journey. We’ve loved being able to create such an incredible community!

Thank you for all of your shares, messages and questions.

To honour our first episode, we bring you part II of the lessons we have learnt over the past two years.

We look forward to the next 100 episodes and continuing to Level Up 💕

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 99. Building Confidence

Mon, 18 Oct 2021 19:00:00 -0000

Confidence means feeling sure of yourself and your abilities — not in an arrogant way, but in a realistic, secure way.

 In today’s episode we talk about the traits which makes someone appear confident, our top tips in what we do to boost our confidence and what we do when we aren’t feeling too crash hot.

We also discuss different areas on life in which confidence plays a part such as work, social life, the gym and dating. 

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 98. Rest, Recovery and Fatigue Management

Mon, 11 Oct 2021 19:00:00 -0000

Training hard is important, but adequate recovery is crucial to your results and well-being.

In today's episode we discuss the importance of physical and mental recovery for all training goals, the different types of fatigue and our favourite ways to rest and recover.

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 97. Everything You Need To Know About Training Intensity

Mon, 04 Oct 2021 19:00:00 -0000

Training intensity is the level of effort a person exerts during exercise relative to their maximum effort. In this episode, we talk about how to increase your training intensity and when it is relevant to train to failure.

We also discuss how hard you actually should be training when it comes to hypertrophy, strength and injury rehabilitation.  

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 96. How to stay on track when you’re not feeling your best

Mon, 27 Sep 2021 20:00:00 -0000

It’s normal to have days where you aren’t feeling 100%. It’s important to know when to listen to your body and have a rest or when to adapt your routine in order to maximise the situation.  

In today’s episode we talk about training when feeling sick or run down, when injured or during certain times of the menstrual cycle.  

Sometimes, resting is the best thing you can do for your results. Other times, a simple swap of your schedule is exactly what you need.

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 95. Contraception, Women’s Health & Steroid Use with Victoria Felkar

Mon, 20 Sep 2021 20:00:00 -0000

Today we had an extremely in depth conversation with Victoria Felkar who is a practitioner, consultant, author and educator.

She specialises in women’s health, hormones and steroid use in the female athlete. Which also includes hormonal contraception.

Victoria also has an incredible story behind her drive and passion for research and education, which really shines through in the episode.

There are two parts to this conversation.

1. Menstruation & contraception (0:00 - 60:07)

2. The health consequences of steriod use in bodybuilding (Start 60:07)

Enjoy this informative episode!

Please leave us a review to let us know what you think of our podcast 😊 xxx

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/daniantonellos/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/victoriafelkar/

Ep 94. Pressure From Social Media

Sun, 12 Sep 2021 20:00:00 -0000

In today’s episode we talk about all kinds of pressure one can feel when using social media, both from external factors or the pressure we can place on ourselves.

We discuss the feelings of “not knowing enough” / imposter syndrome, body confidence and content creation.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 93. Dear Younger Self

Mon, 06 Sep 2021 20:00:00 -0000

These days, school is very different to how it used to be. With the expansion of social media and accessibility to information and external influence, it can be hard to know what the “right” information is.

Today we share our messages to the younger generation and to our younger selves.  

We discuss how to choose people to follow on social media, the importance of staying away form extremes, committing to a long journey and embracing your body as an individual.

Be kind to one another and be kind to yourselves 💕

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 92. Weight Loss Stalled? Now What?

Mon, 30 Aug 2021 20:00:00 -0000

Weight loss is never linear. Sure at the start of a calorie deficit the weight comes off quicker, but plateus and the stalling of our results are all too common. The body is very clever and has ways to adapt!

In today’s episode we share reasons why your weight loss can stall and what to do about it.

We discuss certain factors that cause us to hold weight, the down regulation of NEAT, how to tell if you’re actually in a calorie deficit and the various effects certain foods and alcohol can have on our results.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 91. Entrepreneurial Minds With Don & Matilda From STAX.

Mon, 23 Aug 2021 20:00:00 -0000

Today we received some incredible insight into the minds of Don Robertson and Matilda Murray, the owners of the of the luxe activewear brand, STAX.

They shared their knowledge and experience on building a widely known personal brand after hitting rock bottom, where they draw inspiration from and how to work they work so well together as a couple.

These two have such an amazing vibe about them and we can’t wait to see what’s next from this amazing power couple.

 IG: https://www.instagram.com/donnrobertson/

https://www.instagram.com/matilda_murray_/

https://www.instagram.com/staxofficial_/

https://www.instagram.com/levelup_podcast_/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 90. A Professional's Mindset and Actions

Mon, 16 Aug 2021 20:00:00 -0000

“There’s no mystery to turning pro. It’s a decision brought about by an act of will. We make up our minds to view ourselves as pros and we do it. Simple as that.”- Steven Pressfield: The War of Art.

In anything we do in life- we are capable of being a professional. Today we discuss common traits, habits and actions that professionals have, to steer them to success.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 89. The “All In” Method, Growing Phases, Dieting Moods, Fat Loss

Mon, 09 Aug 2021 20:00:00 -0000

  In today’s episode we discuss our thoughts on the “all in” dieting method that has been trending.

We also speak about muscle loss during a dieting phase, waist increase during a building phase, reverse dieting tips and losing body fat from certain areas.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 88. Building Habits 101. Tips and Tricks

Mon, 02 Aug 2021 20:00:00 -0000

A habit is a behavior repeated enough times to become automatic/ unconscious. These can either move us closer to or further from our goals.

Summarising one of our favourite books “Atomic Habits” by James Clear, we provide some insight into how to create those small 1%ers that help us change our structure, systems and over all habits.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 87. Our Current Experiences Of Lockdown

Mon, 26 Jul 2021 20:00:00 -0000

What a time it is! Back in the depths of Lockdown, we share the highs and lows of our experiences and how we are getting through the days.

Just a gentle reminder that you are not alone in your experience and there is help if you need it 💕 Sending love to everyone.

If you haven't already, please listen to ⚡️🎙 Ep 46. The Longest Lockdown in The World; Normalization and Neuro Education with Michelle Baty.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 86. Changing Directions, Opportunity & Adversity

Mon, 19 Jul 2021 20:00:00 -0000

Just when we think we have a nice routine happening… boom… something shakes it up! It’s been an interesting past two years to say the least.

Today we speak about how it’s ok to change your direction in life, whether it is your career, relationships or environment.   Saying “No” to opportunities, yields bigger and better opportunities. It’s not always about saying “Yes.”

We discuss how we cope with adversities and we stress the importance of listening to your gut feeling when it comes to making decisions.

Every challenge presents a new opportunity if you have a growth mindset.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 85. Training Hard, Exercise Selection, Lower Back Pain, Building Phase.

Mon, 12 Jul 2021 20:00:00 -0000

Today we talk about all things gym and training. This includes; how we handle unsolicited gym advice, how we push for leg days, lower back pain when training core, massage VS exercise rehab, using the smith machine and cardio in a building phase.

  We love receiving questions from you all!

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 84 Q&A: Advice to new PTs & Social Media Growth

Mon, 05 Jul 2021 22:10:58 -0000

  In this Q&A style episode, we discuss our advice to PT’s just starting out, including work experience / placement, common mistakes made and the best way to stay organised and productive.

We also talk about the growth of our instagram and podcast and how it’s helped our business.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 83. Am I Enough?

Mon, 28 Jun 2021 20:00:00 -0000

The feeling of not being “enough” is so common and normal, particularly when a new situation arises or when comparing to someone else.

Today we talk about how we may be setting some unfair rules for ourselves or other people, that simply can’t be met. Or we may be setting goals that sound good in theory, but to live them out actually isn’t rewarding at all. This automatically sets us up for failure.

We share our tips on how to re-frame your thoughts and set yourself up for the win.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 82. Top 5 Nutrition Mistakes

Mon, 21 Jun 2021 20:00:00 -0000

Today we talk about the top 5 mistakes that are being made regarding nutrition. We discuss the importance of tracking your macros, pre planning meals, meal timing around your workouts, including micro-nutrients and an encouraging eating environment. We have had years of trial and error and going through these ourselves, so we are glad we can remove some of the guess work for you all.  * EDIT * Dani meant Alaskan Sockeye when talking about the lean salmon! IG: @levelup_podcast_ @sharellegrant @daniantonellos Please leave us a review to let us know what you think of our podcast 😊 xxx IG: https://www.instagram.com/levelup_podcast_/ https://www.instagram.com/sharellegrant/ https://www.instagram.com/daniantonellos/

Ep 81. Body Building Perceptions

Mon, 14 Jun 2021 20:00:00 -0000

An assumptive question received in a Q&A box inspired today’s topic.

  “Don’t you think the shows you participate in paint a wrong image for young girls?”

In this episode, we discuss how the sport of body building can be both perceived and executed in healthy or unhealthy ways.

If you haven’t already please listen to these episodes for more competing talk:

Episode 5 “The reality of competing” https://anchor.fm/luwsd/episodes/Ep-5--The-Reality-of-Competing-e9kd98

Episode 6 “Post Comp” https://anchor.fm/luwsd/episodes/Ep-6--Post-Comp-ea07k9

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 80. Holistic Skin Care with Lindy

Mon, 07 Jun 2021 20:00:00 -0000

Skin is the human body’s largest organ! In today’s episode we spoke with Lindy who is a Holistic Skin Therapist working with skin for over 26 years.

Lindy has a wealth of knowledge on skin and covered everything from common breakouts, acne, black heads, dark circles and different skin care routines.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/thepeacefulskinco/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 79. Top 5 Training Mistakes Made in The Gym

Mon, 31 May 2021 20:00:00 -0000

Today we talk about the top 5 mistakes that are being made in the gym.

If you want to get the most out of your training you must not skip your warm up and activations. Prime your body ready for your session.

Exercise selection is key and finding the right tool for the right job. It is also important to not have too many conflicting goals.

Training without a program is like trying to find your destination without a map.. you will end up going around in circles leaving things to chance.

Training intensity is also extremely important. Are you training too hard or not hard enough?

We have had years of trial and error and going through these ourselves, so we are glad we can remove some of the guess work for you all.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 78. Self- Reflection, Comp Prep Update, Social Network

Mon, 24 May 2021 20:00:00 -0000

In today’s episode, we talk about how heading home to visit our parents brings on a sense of reflection and appreciation of where we have come from and how far we have come.

As we get older we have found that less is more when it comes to friendship circles and relationships. We have the power to change our environment and must take ownership where we can.  We also talk about how our comp prep for WBFF October is going and the changes we have made so far to keep us on track. 

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 77. Why Your Sleep Sucks

Mon, 17 May 2021 20:00:00 -0000

Getting a high quality sleep takes discipline, effort and compromise.

Your evening routine, nutrition, stress levels and environment are crucial. We elaborate on these areas and share the changes we have made in order to improve our sleep and keep it as a priority.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 76. Managing Work Stress, Fatigue, PMS

Mon, 10 May 2021 20:00:00 -0000

In today’s episode we reflect on the week we had and how we overcame the stresses from work, fatigue, PMS and feeling a little under the weather!

We are human too and are always here to share our struggles to help you recognise you are not alone 🤗

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 75. Building Influence as A Leader

Mon, 03 May 2021 20:00:00 -0000

“There are only two ways to influence human behaviour. You can manipulate it or you can inspire it.” - Simon Sinek.

There is much more to influence than holding up your favourite supplement on an instagram post.

In this episode we discuss the qualities of a leader including communication, teaching people how to think rather than what to think, challenging people to grow and being a role model.

These skills are important for the quality of your relationships as well as your business.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you think of our podcast 😊 xxx

Ep 74. Setting Boundaries

Mon, 26 Apr 2021 20:00:00 -0000

We often hear about the power in saying “yes” but it’s equally, if not more valuable to be able to say “no thank you.”

These days, things are very fast paced and require a lot of our attention, so it’s important to be able to recognise when we need to set some boundaries in order to recharge.

These boundaries can be related to environment, levels of social interaction, mentally or physically.

We share some of the things we like to do in order to preserve our energy, so that when we show up, we can keep our passion, energy and excitement.

Please leave us a review to let us know what you think of our podcast 😊 xxx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 73. Couch Catch Up on the Gold Coast

Mon, 19 Apr 2021 20:00:00 -0000

Reunited on the Gold Coast, we hit the couch like the good old days to have a debrief on the first WBFF show of the year.

The fire has been lit as we have our eyes set to compete in the October show.

It was amazing to meet so many of our beautiful listeners, so thank you to everyone who came to say hello 💕

We discuss what it takes to be a “pro” in all elements of life. We also speak about what is next for us as the ride of life continues.

Please leave us a review to let us know what you thought of today’s episode xx

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Ep 72. Low Calories, Breast Augmentations, Amenorrhoea, Training Tips

Mon, 12 Apr 2021 20:00:00 -0000

In today’s episode, we reflect on how we stayed productive during the times of being in a calorie deficit.

Our breast implant experience is something we love speaking about openly, so we share how we trained and recovered post op, including training chest.

We bust the myth of leg extensions being bad for knees and share what “training to failure” means for us.

Amenorrhoea and the women we work with is discussed as this is a topic we love to educate on.

As women, it is easier to become leaner in the upper body than the lower body. We let you know why that is.

Thanks for all your questions 😊

Please leave us a review to let us know what you thought of today’s episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 71. Surviving A Calorie Surplus

Mon, 05 Apr 2021 20:00:00 -0000

When we consume more calories than we expend, that is a calorie surplus. This is the key to growing muscle.

It all sounds good and well to be able to eat lots of food, however it can actually be difficult mentally to put on size.

It also must be done correctly in order to limit the amount of body fat gained while building muscle.

We share our tips on mindset around the “building season”, how to track your progress and calorie surplus hacks.

Please leave us a review and let us know what you thought of today's episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 70. Lessons Learnt Part Two

Mon, 29 Mar 2021 19:00:00 -0000

So much has changed since Episode One where we spoke about our lessons learnt and mistakes made. Over a year later we have new lessons to discuss and reflect on.

We speak about what we have learnt regarding programming and exercise prescription, the importance of our environment and all things women’s health.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review and let us know what you thought of todays episode xx

Ep 69. Comfort Zones and Confidence

Mon, 22 Mar 2021 19:00:00 -0000

“A ship in a harbour is safe, but that’s not what ships are made for…”

Today we speak about the key qualities it takes to leave your comfort zone and increase your confidence. It doesn’t all happen at once, it’s a series of small actions that add up to change.

Letting go of control, having self- trust, having a growth mindset and being vulnerable are the key topics.

It’s time to step into the arena and continue to Level Up!

Please leave is a review to let us know what you thought of todays episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 68. The Science Of Building Muscle With Dr Mike Todorovic

Mon, 15 Mar 2021 19:00:00 -0000

Dr Mike teaches us all to do with muscles in this insightful episode.

We learn about different types of muscle and what happens to them during exercise, including the physiology behind muscle hypertrophy and strength.

We discuss whether there actually are optimal rep ranges and training loads for a specific outcome and why that may be the case.

The science behind “newbie gains” is uncovered as we discuss why it is harder to change your body composition the longer you have been training.

This man is extremely knowledgeable so we had the best time picking his brain and sharing it with you all.

Dr Mike has a PhD in Neuroscience, is a lecture to university students, appears on ABC radio, has a podcast (Dr. Matt and Dr. Mike’s medical podcast) and streams incredible videos on his instagram and YouTube. Be sure to check him out @drmiketodorovic.

IG: @drmiketodorovic @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you thought of today's episode xx

Ep 67. Sleep, Stress and How You Spend Your Time

Mon, 08 Mar 2021 19:00:00 -0000

Sometimes when our cup is full and energy is scarce, things don’t always go to plan.

Today we talk about how it’s important to be aware of where you spend your energy and how much you give to other people, particularly on social media.

The higher your stress, the more your sleep is impacted. We share some tips around how to manage “sleep anxiety” and strategies we use in order to calm ourselves down.

When it comes to career and passion, this varies between individuals, we chat about what it means to “find your passion.”

Please leave is a review to let us know what you thought of todays episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 66. Training Considerations

Mon, 01 Mar 2021 19:00:00 -0000

When it comes to programming and exercise selection, there are many things to consider. Exercises are like tools. We need to know when to use the right tool, for the right job, at the right time.

We break down what we look for when writing programs and putting workouts together. Each person is an individual, so everything that makes up their life must be considered.

This episode highlights that there’s not “the best way”, but many ways to train. It is our job to find what will work for the long haul without bringing on plateusus, injuries and a loss of training adherence.

Please leave is a review to let us know what you thought of todays episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 65. How We Train, How To Grow, Women’s Health, Uni Tips

Mon, 22 Feb 2021 19:00:00 -0000

In today’s episode, we discuss our current training split and the why behind our goals before we move into competition prep.

We explain why it’s not always necessary to get lean before a building phase. Everyone is different and there are lots of factors to consider.

Sleep is always a hot topic, so today we talk about the difference between getting 7 hours VS 8. Is it worth it?
Having a clear head before bed always helps but is often hard to achieve! So we share our tips on how we manage this.

Women’s health is our passion, so we talk all things discharge and what is “normal” as well as the muscle groups women should be training (do they differ from men)?

We finish off with a trip down memory lane, reliving our years at university and the tips we want to share regarding maximising your time (parties included).

Please leave is a review to let us know what you thought of todays episode xx

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 64. Women Are Not Small Men- The Aftershow

Mon, 15 Feb 2021 19:00:00 -0000

After an incredible response to episode 63 with Dr. Stacy Sims, we reflect and recap on the important topics that were discussed… with our own takes and tangents of course.

We reiterate the importance of asking why and seeking to learn as much as we can as “trust the process” just doesn’t cut it anymore.

We discuss our own personal signs and symptoms of our parts of our cycle and how we go about training during them.   

Food quality and quantity is so important when it comes to body composition and performance, so we highlight that whole foods are the way to go and a calculated “less is more” approach to training will always get us results while keeping us energised.

  For the women pre/ post menopause, we follow on from Dr Stacy’s advice to “lift heavy shit” in order to maximise these times.

 Please leave is a review to let us know what you thought of today's episode xx  

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 63. Women Are Not Small Men With Dr Stacy Sims

Mon, 08 Feb 2021 19:00:00 -0000

We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for women across the lifespan.

In this conversation, we discuss everything you need to know for optimising your training performance and nutrition as a female.

IG: @drstacysims @sharellegrant @daniantonellos @levelup_podcast_

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Ep 62. Level Up Financially, Be A Better Coach, Get Strong.

Mon, 01 Feb 2021 19:00:00 -0000

Today we talk about how to level up financially and what it takes to scale your business without running yourself into the ground. Earn your stripes, then outsource and grow a team.

We talk about the different body types and whether it is physiology or mindset… or both?!

When it comes to injured muscles, the time frame of recovery depends on the mechanism and type of injury.. but as we love to say, there’s always something you can do. We all discuss our thoughts on the various machines and whether they are beneficial for someone with back limitations.

Deload weeks.. do we need them? What do they involve? We cover all of this in today’s Q&A style episode. Thanks for all of your questions 🙏

Ep 61: Breast Implant Illness, Getting Abs, Hunger and Comp Prep.

Mon, 25 Jan 2021 19:00:00 -0000

In today’s episode we discuss our personal experience with having great implants including time off training, how we got back into training and whether we have experienced breast implant illness. We also remind everyone of the importance of your “why” when choosing to have the surgery.  

When it comes to training “abs,” it may surprise you that the sexy instagram exercises will not do the trick. More often than not, it is your hip flexors doing the work. Ditch the bicycle crunches and learn your planks and variations 💪   

We also give our tips on coping with hunger when dieting and our favourite “filler foods” and food swaps.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 60. How To Manage A Bad Training Day

Mon, 18 Jan 2021 19:00:00 -0000

Ever have those days where you just aren’t feeling your session? We all have them!

We talk about what we do when things don’t go to plan due to injury, illness, fatigue or any other speed bump that may appear.

There are many factors that come in to play to ensure you maximise your sessions, including optimal sleep, nutrition, stress management and programming.

We also discuss the importance of rest days and listening to your body. However, there is a difference between a rest day needed from a tired body VS your mind telling you that you can’t do it. Learn how to become self aware and tune into what you need at that point in time.

There is always a lesson to be learnt during these times. Focus on what you can do!

Please leave us a review to let us know what you thought of today's episode xx

Ep 59. Dealing with criticism, barbell squatting, glute imbalances and dating 101

Mon, 11 Jan 2021 19:00:00 -0000

In today’s episode we talk about how we deal with judgement and criticism both professionally and personally. The key is not only to back yourself, but find a support system who have your back.

Our technique lessons involve keeping your wrist pain free during squats, working on glute imbalances and how to improve ankle mobility. We also discuss when the right time is to train to failure and include drop sets. You will also find out our favourite warm up and activation routines to get you ready for your session.

We keep it light hearted and finish with our dating preferences and if we have ever dated a younger guy.

Please leave us a review to let us know what you think of the podcast xx

Ep 58. Self-awareness, Competing Disasters, Burn Out and Period Depression

Mon, 04 Jan 2021 19:00:00 -0000

Today we talk about the inner work we have done in order to increase self- awareness and the people we surround ourselves with in order to enhance this.

We share our most embarrassing competing experiences, what happens when you don’t focus and what it feels like to fall on stage… twice!

When it comes to programming, burn out is not an option, but it can still happen. We go through ways in which to minimise this, to ensure your training and lifestyle don’t become too exhausting.

Ladies, that time of the month brings on all sorts of emotions and low/ depressive feelings can be one of them, but you’re not alone.

Please leave us a review to let us know what you thought of today's episode xx

Ep 57. Goal Setting

Mon, 28 Dec 2020 19:00:00 -0000

In this episode we reflect on the life changing year that was 2020, and how our path was either completely overhauled or fast tracked.

Now is the time to get clear on a vision for the year ahead and implement some of the tips we share in order to reach your goals.

We also discuss what is next for us and where our focus will be in 2021.

Congratulations for making it through the year and we can’t wait to continue this journey with you next year.

Please leave us a review to let us know what you thought of today's episode xx

Ep 56. Choosing A Coach, Workout Timing, Post Illness Training and Technique Tips.

Mon, 21 Dec 2020 19:00:00 -0000

When it comes to choosing a coach, we discuss whether online or face to face is best for you to meet your expectations and skill level.

We celebrate a beautiful listener overcoming breast cancer and advise how to get back into training.

We are asked how the timing of the workout can impact results and the best days to train.

Technique talk takes up the majority of the episode, as we discuss why we should not posteriorly pelvic tilt in a hip thrust, the best exercise for bigger delts, why your hips may be stopping your depth in a squat and different types of deadlifts.

Please leave us a review to let us know what you thought of today's episode xx

Ep 55. Nutrition for Women’s Health with Lan Pooley

Mon, 14 Dec 2020 19:00:00 -0000

Nutritionist Lan Pooley joins us for an episode we are so excited about!   Lan shares her knowledge on the impact of nutrition on our hormones and wellbeing.  She also discusses various reproductive diseases such as PCOS, endometriosis and irregular cycles and how our food choices can affect symptoms.

 This is episode is not only for the women, but for men who wish to learn more about women’s health.

 If you’d like to hear more from Lan, please follow her on instagram @superlan13.

IG: @superlan13 @sharellegrant @daniantonellos @levelup_podcast_

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Ep 54. Daily Living, Maintaining Abs, Calorie Surplus, Photoshoots, Stretching

Mon, 07 Dec 2020 20:06:31 -0000

In today’s episode, we discuss our typical work/ training day.

We talk about whether it’s possible for people to maintain abs all year round and typical changes to look for when entering a calorie surplus.

Photoshoots are a hot topic and we take a trip down memory lane to remember where we started and how to get in the zone to feeling sexy in front of the camera.

A question we get asked a lot is whether stretching is beneficial, we discuss the pros and cons.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 53. Natural Remedies and Chinese Medicine with Dr. Abbie Cloherty

Mon, 30 Nov 2020 19:00:00 -0000

Dr. Abbie Cloherty, a Chinese Medicine Practitioner who specialises in cosmetic acupuncture, joins us to teach us about healing the body through natural remedies and methods.  

We discuss how to maximise digestion and reduce bloating, how to clear your skin, hormonal imbalances and the nutrition associated with these presentations.  We also share take home tips you can use immediately.

If you’d like to hear more from Dr. Abbie, please follow her on instagram @drabbieacupuncture   

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 52 Q&A. Failing Exams, Training Styles, Intuitive Eating, Libido and Male Attraction

Mon, 23 Nov 2020 19:00:00 -0000

In this episode, we discuss how you can steer yourself on your chosen path despite failing exams or things not working out how you imagined the first time.

We talk about whether it’s possible to combine bodybuilding, crossfit and various training styles, or whether you’re better off picking one.

The transition from macro tracking to intuitive eating for maintenance is asked about and whether it’s possible to reach a goal without tracking.

The males slid in the DM with some interest in what we find sexy in a guy and how to attract high quality females.

It’s been one whole year of episodes! Thank you to those who have come along this journey with us and continue to give feedback, ask questions, write reviews and tag us in your stories. We look forward to the years ahead and are forever grateful.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 51. Dieting Methods with Holly Baxter Norton

Mon, 16 Nov 2020 19:00:00 -0000

Holly Baxter Norton, an experienced clinical dietician, coach, fitness educator and 2 x world champion fitness model joins us for an incredibly informative episode.

From turning a sporting background into a successful body building career, Holly shares her journey and her lessons learnt along the way while competing in a total of 15 shows.

We talk about the science behind flexible dieting, metabolic adaptation and the reasons why people can plateu during their fat loss phases.

When it comes to reverse dieting, Holly shares her effective methods in order to make changes to your physique in the most efficient way possible.

Dieting methods are a hot topic in this industry, so we shed light on the methods that are proven to be effective, and which aren’t worth trying.

If you’d like to hear more from Holly, please follow her on instagram @hollytbaxter, check out her incredible app @carbondietcoach and find more resources on http://hbnutrition.com.au

IG: @sharellegrant @daniantonellos @levelup_podcast_

Ep 50. Transitioning Jobs and Building an Online Presence

Mon, 09 Nov 2020 19:00:00 -0000

Starting a new career can be both exciting and daunting, particularly if it’s moving from a secure income to working for yourself.

In this episode, we discuss how we transitioned jobs (multiple times) to do what we truly love, including the conversations we had to have with people and ourselves along the way, the new skills we had to acquire and realising that if we are to create things that didn’t currently exist, we must do what hasn’t been done before.

We highlight the importance of getting clear on what it is that you offer, asking for help from mentors and how to avoid burning out when the work load is never ending.

When it comes to building an online presence, authenticity is always the most important attribute and being able to provide your followers with value and interaction. The chase for followers can be never ending, so focus on the ones you have and what you can offer them.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 49. How To Grow Your Glutes

Mon, 02 Nov 2020 19:00:00 -0000

In this episode we share the key areas and non- negotiables for optimal glute growth.

Exercise selection and programming is key and must involve taking your glutes through all of their ranges of motion, but also recognising there’s the right tool for the right job.. not just performing what you’ve seen someone else do.

Activation and correct technique are the difference between whether you’re actually training your glutes or your lower back and hip flexors.

Eating in a calorie surplus. If we want to grow, we must fuel our body. No we don’t have to go through a “bulk” and put on excessive body fat. There’s a way to do it and be smart about it, while enjoying food and creating growth.

Cardio levels play a role too, less is more when it comes to this! We want to train smart and allow time for recovery.

If you are missing some of the key areas we discuss here, then you are hindering your results, but it’s ok we’ve got your back 😋

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 48. Rituals and Habits

Mon, 26 Oct 2020 19:00:00 -0000

The small behaviours or routine tasks that we do on autopilot, shape our mindset, actions and therefore, our reality.

In today's episode we discuss some of our fundamental daily rituals and habits that enable us to stay consistent and get things done.

We share tips regarding the power of language and affirmations, journalling, visualisation, hydration, nutrition and getting a good night's sleep.

It's not always easy to change your habits, so we provide small steps you can take in order to make those changes right away.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 47. Q&A: Body Positivity, Body Scans, Training for Abs, Lower Back Pain, Body Types

Mon, 19 Oct 2020 19:00:00 -0000

In this episode we were asked questions about body positivity, both when it comes to being lean VS a little thicker and when losing cup sizes from training.

We discuss whether you should do cardio before weights and how to training for “abs.”

Our movement is medicine mantra returns when discussing that training is your cure for lower back pain.

For those interested to compete next year, we go through the various WBFF categories.

We also share the choices we have made to improve on our nutrition.

Thank you to those who asked us questions, please keep them coming to our instagram page @levelup_podcast_

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 46. The Longest Lockdown in The World; Normalization and Neuro Education with Michelle Baty

Mon, 12 Oct 2020 19:00:00 -0000

We are joined by Neuroscience extraordinaire Michelle Baty, in an incredibly unique time in history, being in the longest COVID-19 lockdown in the world, here in Melbourne, Australia.

The aim of this episode is to examine lockdown from the experience of the nervous system, rather than passing opinions around what should and shouldn’t have been done.

We provide you with normalization, validation, neuro education and resources as we delve into how our nervous system makes sense of our individual experiences of being locked down.

The episode is broken down into the safety VS threats of phase one of lockdown, the brief ease of restrictions and then the second wave.

Learn our we have our own lens on our experiences and our own ways of coping. Despite differences in experiences, each way of coping is completely normal and deserves to be respected.

For the onlookers, we want you to know that you deserve to enjoy the ease of restrictions, despite what is happening in Melbourne. There’s no need to hide your happiness, but please bear in mind, if you have a friend or family here in Melbourne, we wish to stay connected.

IG: @Michelle_baty_ @sharellegrant @daniantonellos @levelup_podcast_

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Ep 45. Another Level Another Devil

Mon, 05 Oct 2020 19:00:00 -0000

In order to live fully we must continue to challenge ourselves and set the bar higher every time we reach a goal.

When we level up, it doesn’t mean things get easier. Yes we become mentally stronger and more confident in that area, however, we will never get to a point where things are always smooth sailing.

In this episode, we talk about the limiting beliefs and obstacles that arose in three transformational times of our lives;
1. Competing for the first time VS turning pro.
2. Leaving a stable income to work for ourselves.
3. Starting this podcast.

We also discuss the ‘devils’ that we had to overcome when we reached those milestones in order to move to the next level.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 44. Science- Based Facts with Luke Tulloch

Mon, 28 Sep 2020 20:00:00 -0000

Luke Tulloch, an expert in intelligent programming and science-backed nutrition joins us for an incredibly in depth Q&A style episode.

We pick his brain with questions most commonly heard in the health and fitness industry.

We ask him about the evolution of his coaching philosophies over the past 13 years to gain the insight on what he thinks is the most optimal way.

We discuss all things nutrition, including the benefits of a reefed or diet break, whether starvation mode and metabolic damage is real and the causes of bloating.

When it comes to training, Luke shares his insight on programming non- negotiables, his insight on women training during their cycle and his opinion on fasted cardio for fat loss.

Get your pen and paper ready, this episode was extremely informative 📝

IG: @_luketulloch @sharellegrant @daniantonellos @levelup_podcast_

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Ep 43. Advanced Training Methods for Hypertrophy

Mon, 21 Sep 2020 20:00:00 -0000

Hypertrophy, an increase in muscular size, is a common goal amongst gym goers.

In this episode we explain the mechanisms that lead to hypertrophy, being mechanical tension, metabolic stress and muscle damage. We also discuss training methods that can be used to add further muscle adaptation including dropsets, supersets, partial reps and giant sets.

The right must be earned to incorporate these styles into our training and they must be used strategically to avoid injury and burnout.

They are a great tool to learn about both as an athlete and a coach.

Ep 42. Taking Action

Mon, 14 Sep 2020 20:00:00 -0000

It’s one thing to set goals and make vision boards, but the real success comes from the action you take afterward.

We talk about the reasons for inaction and how to move on from this to accomplish everything you’ve set out to achieve.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 41. Sustainable Training and Flexible Dieting with Danny Kennedy

Mon, 07 Sep 2020 20:00:00 -0000

Danny Kennedy is a successful Strength Coach, head trainer at Keep It Cleaner, as well as the host of 'The Fitness And Lifestyle Podcast'.

In this episode, we spoke with Danny about his journey starting in the fitness industry, how he came to work with high-level athletes/influencers, empowering women through strength training, and building a successful coaching business.

IG: @djkfitness @sharellegrant @daniantonellos @levelup_podcast_

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Ep 40. Peak Performance with Alyssa Ford

Mon, 31 Aug 2020 20:00:00 -0000

Alyssa Ford aka the Recovery Queen is the true definition of work hard, play hard. She works as a sports therapist at her own clinic and for athletes such as the Richmond football club.

After overcoming her own battles as a teenager, she has become an incredible role model and leader to those around her and now speaks at schools, teaching the students, what she wishes she learnt at their age.

We discuss the habits of a high performer and how to turn your vision into reality through your mindset and hard word.

IG: @_alyssajford @sharellegrant @daniantonellos @levelup_podcast_

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Ep 39. Stress Management

Mon, 24 Aug 2020 20:00:00 -0000

Stress, the mind and body’s response to a situation that we perceive to be overwhelming, where we don't think we can meet the demands of the situation.

It’s not the stress that kills us, it’s our reaction to it!  

In this episode we discuss the types of stress, effects it can have on our body and mind and we share some tips on how to manage it.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 38. Powerlifting, Nursing and Social Media with Paige Mills aka Bikerbiddie

Mon, 17 Aug 2020 20:49:05 -0000

Paige Mills aka Bikerbiddie talks about her transition from trial and error training to Powerlifting. Including how she balanced her goal and passion of becoming strong, with her job as a model.

Nursing and nightshift brings on crazy hours, however Paige discusses that we all have the same hours in a day, so prioritising your training and being disciplined outweighs motivation.

We also discuss the importance of being real, raw and confident on social media when using it for business and building a social media following.

Make sure to follow Paige on instagram for lots of laughs and awesome content!

IG: @bikerbiddie @sharellegrant @daniantonellos @levelup_podcast_

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Ep 37. Back Pain, Burnout, PT Courses, Home Training, Inspiring Others (Q&A)

Mon, 10 Aug 2020 20:00:00 -0000

In today’s Q&A movement and pain is a common theme! We talk all things upper body training, including the cause of tennis elbow and how to correctly execute a push up. We also discuss lower back and glute pain.

Burnout and courses for PT’s are on the agenda in a world where there’s always more to learn and do! But remember, we can’t pour from an empty cup.

We recap on training during certain parts of your cycle and how to maximise home training (see previous episodes for the full length discussion).

Finished off with tips on how to use your instagram to help inspire others.

Thank you to those who ask us questions 🙏

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 36. Fixed VS Growth Mindset

Mon, 03 Aug 2020 20:00:00 -0000

How we view the world and ourselves is completely unique. In today’s episode, we explore the traits of a fixed mindset, where challenges are avoided, changes are not made and our perceived capabilities are limited.

Learn how to move from this state of mind to a growth mindset, where constructive criticism is welcomed, weaknesses are improved upon and failure is seen as an opportunity to grow.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 35. Training for Aesthetics VS Training for Strength

Mon, 27 Jul 2020 20:00:00 -0000

With so much conflicting information out there, it can be a little confusing when it comes to different training styles.

In today’s episode, we discuss the differences between Bodybuilding and Powerlifting and whether it’s possible to aim for both and we share our tips on how we program for our clients.

We also remember that there’s always going to be something to chase, so we must enjoy the path we are currently on.

Ep 34. Getting Started in the Fitness Industry

Mon, 20 Jul 2020 20:00:00 -0000

We all start somewhere! In today’s episode, hear how we started off in the fitness industry. Learn the mistakes we made, how we have transitioned career paths, where to put your focus and how to stand out!

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 33: Q&A: Food Cravings, Reverse Dieting, Cardio, Glute Training.

Mon, 13 Jul 2020 20:00:00 -0000

We share our tips and secrets on food cravings around your period, how to safely reverse diet, incorporating cardio, training tips and our top glute exercises!

Thank you to those who asked us questions, please keep them coming!

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 32. Following Your Passion with Danielle Weber

Mon, 06 Jul 2020 20:00:00 -0000

Danielle Weber is an extremely talented artist who was once told she couldn’t make a living through art.

With us, she shares what it takes to pursue your passion and go against the grain, no matter what society deems as “risky.”

We discuss how her insane work ethic and utilising social media lead her to meet world class icons such as Arnold Schwarzenegger and The Rock.

This is one not to miss! Have a listen to realise that there’s opportunity everywhere!

IG: @daniellesartworks @sharellegrant @daniantonellos @levelup_podcast_

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Ep 31. Evidence Based Nutrition with Tyarra Nelson

Mon, 29 Jun 2020 20:00:00 -0000

Tyarra Nelson is a Dietician and IFBB Bikini Competitor who specialises in Sports Nutrition.

We discuss maximising sporting performance, dieting and myth busting, how to calculate your macros and some listener Q&As.

Which is the right dieting method for you? Find out now!

#fuelyourselfthroughscience

IG: @tyarranelson @sharellegrant @daniantonellos @levelup_podcast_

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Ep 30. Hip Thrust, Squat and Deadlift Technique

Mon, 22 Jun 2020 20:00:00 -0000

We break down the three major movements of the lower body and provide technique tips to ensure that you’ve earned the right to get under the Barbell.

We execute these movements patterns daily, not just in the gym, so pay attention to how you move at all times.

To earn the right to add weight we must have perfect technique and be pain free

If you need a hand with the above, reach out for guidance. Happy lifting!

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 29. Starting Back In The Gym

Mon, 15 Jun 2020 20:00:00 -0000

Gyms are opening again (YAY!) but it’ll be a little different this time! We discuss how to maximise the time shorter time frame you have and how to be smart with your new training regime.

If you haven’t, listen to Episode 2 “How to Get Started In The Gym” where we also elaborate on some of these points.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 28. Strategies for Advanced Flexible Dieting

Mon, 08 Jun 2020 20:00:00 -0000

This is for those who have been tracking for a while and are nailing your numbers. We discuss the benefits of meal timing, volume foods, smart food swaps, tracking as you go and low/ high days.

These are the small 10 percenters that can enhance your results, performance and energy, but must only be considered once the fundamentals of macro tracking are met.

See Episode 12. Flexible Dieting for the basics.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 27: How To Choose A Good Coach

Mon, 01 Jun 2020 20:00:00 -0000

We discuss the different types of coaches and mentors, red flags to look for and the expectations from both of you that must be made clear from the beginning.

Having a coach is a unique relationship and is different to buying a generic program. You get what you pay for in a world of instant gratification and the desire for quick fixes.

This is an investment worth making if you want to enhance your knowledge and results.

But are you willing to do the work? Both you and your coach must take ownership of your results and experience.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 26: Hormone Health with GABRIELA ROSA

Mon, 25 May 2020 20:00:00 -0000

Gabriela Rosa is a fertility specialist who has helped thousands of couples through infertility by applying methods that are holistic and long term.

As young women we are often advised to go on the pill and are left confused and unsure of how to deal with our hormones and cycles, so Gab is here to help! 

In this episode we discuss what a “normal cycle” should feel like, how to maximise your hormone health and take home strategies that you can use from today! 

It all starts from within.

🍋 You can find the recipe for Gab’s “Whole Lemon Drink” here: https://naturalfertilitybreakthrough.com/?faqs=whole-lemon-drink

IG: @gabrielarosafertility @sharellegrant @daniantonellos @levelup_podcast_

Please leave us a review to let us know what you thought of today's episode, or reach out if you have any further questions xx

Ep 25. Overcoming Adversities with NIKKI CASSEBOHM

Mon, 18 May 2020 20:00:00 -0000

Nikki joins us to share how she has has shifted her level of self-awareness and self-belief to overcome some of the greatest adversities in her life.

She discusses mindset, how she’s used her past to change her vision as a holistic coach for women and also the work she’s been learning around Neuroscience.

She reminds us that only through hardship, can we grow. Please get in touch if you’d like to learn more from this incredible woman.

IG: @nikkicassa @sharellegrant @daniantonellos @levelup_podcast_

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Ep 24: Mindset Mastery with MICHELLE BATY: Part 2.

Mon, 11 May 2020 20:00:00 -0000

Motivation, Self- Sabotage and Anxiety.

Michelle shared some amazing insight in Episode 23, so we asked her to join us again to expand on three common themes which we often get asked about.

You may have heard of and used these terms before. You may even identify with them. However, what actually happens in our brain and body when we experience them?

We are excited to bring you part 2 of the future ways of discussing mindset and self-awareness.

Please reach out to Michelle if you’d like to talk about anything that may have come up upon your own self- reflection. @mbodied_industries

IG: @michelle_baty_ @sharellegrant @daniantonellos @levelup_podcast_

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Ep 23. Mindset Mastery with MICHELLE BATY: Part 1

Mon, 04 May 2020 20:00:00 -0000

Michelle Baty, a Neuroscience based practitioner, allows us to explore our own ways of being as High Achievers and then educates us on why we may behave the way we do.

We dive deep into what it really takes to become self-aware, to notice how our nervous system reacts to situations and how to master our mindset.

This episode explores many concepts that may be new to the listeners, but aims to provide a space for you to then reflect on your own thoughts and behaviours, to provide a sense of normalisation and comfort in knowing there’s nothing wrong with any response we may create.

Part 2 of this series involves a follow up Q&A. Please send all questions to @levelup_podcast_ on instagram and please reach out to Michelle if you’d like to discuss anything that may have come up upon your own self- reflection.

IG: @michelle_baty_ @sharellegrant @daniantonellos @levelup_podcast_

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Ep 22. Motivation and Mindset in Lockdown

Mon, 27 Apr 2020 20:00:00 -0000

It’s a tough time right now in the middle of COVID-19 lockdown. We share our current mindset around our situations and what we are doing to help stay as motivated as we can.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 21. Periods and Performance

Mon, 20 Apr 2020 20:00:00 -0000

How to get the most out of your training and performance at all times of your cycle. We discuss the methods we use to track our cycle, signs to look out for and how to avoid injury.

IG: @sharellegrant @daniantonellos @levelup_podcast_

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Ep 20. Q & A: Bloating, journaling, training with; your period, back pain or chronic illness.

Mon, 13 Apr 2020 20:00:00 -0000

We answer your questions and share our insight on these common questions and ocurrances.

IG: @sharellegrant @daniantonellos @levelup_podcast_
Please leave us a review to let us know what you thought of today's episode xx

Ep 19. Sleep Hacks

Mon, 06 Apr 2020 20:00:00 -0000

Helping you get the most out of your sleep. We touch on basic physiology, our best sleep hacks and Sharelle’s top 10 sleep investments.

IG: @sharellegrant @daniantonellos @levelup_podcast_

Please leave us a review to let us know what you thought of today's episode and tag us to show some of your sleep hacks xx

Ep 18. How To Have A Good Home Workout

Mon, 30 Mar 2020 19:00:00 -0000

 Our tips to ensure your home workouts can still get you results. We discuss the importance of progressive overload, creativity, movement patterning, setting up an optimal environment, keeping a routine and of course, having fun!

IG: @sharellegrant @daniantonellos @levelup_podcast_

Please leave us a review to let us know what you thought of today's episode and tag us in your home workouts! Stay safe! xx

Ep 17. Staying Healthy ft. COVID-19.

Mon, 23 Mar 2020 19:00:00 -0000

We discuss our take on the Corona Virus regarding tips to stay healthy mentally as well as physically. Now is a time to think outside the box and be OK with slowing down our busy lives.

IG: @sharellegrant @daniantonellos @levelup_podcast_
Please leave us a review to let us know what you thought of today's episode xx

Ep 16. Supermarket Hacks

Mon, 16 Mar 2020 19:00:00 -0000

Shedding light on the hidden tricks supermarkets use to get us buying certain items, as well as strategies we use to stay efficient and productive when shopping.
IG: @levelup_podcast_ @sharellegrant @daniantonellos

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Ep 15. Foundation Season

Mon, 09 Mar 2020 19:00:00 -0000

Strategies we use when we are not dieting down for a show, what we focus on and how we become OK with deliberate weight gain.

IG: @sharellegrant @daniantonellos @levelup_podcast_

Please leave us a review to let us know what you thought of today's episode xx

Ep 14. Movement Is Medicine

Wed, 04 Mar 2020 19:00:00 -0000

Optimising your training and mindset for prevention and rehabilitation of injuries, who to see when injured and how to address certain pains and postures. #MovementIsMedicine. IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 13. A Champion's Mindset with HATTIE BOYDLE

Mon, 24 Feb 2020 19:00:00 -0000

Hattie Boydle shares her insight on what it takes to be a champion. We discuss her biggest lessons, her daily rituals, the importance of women empowering one another, overcoming anorexia, how to enjoy hard work and honouring your true self.

IG: https://www.instagram.com/hattieboydle/

https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you thought of today's episode xx

Ep 12. Flexible Dieting

Mon, 17 Feb 2020 19:00:00 -0000

What flexible dieting is, why we use it and who it is suitable for.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 11. Perspective

Mon, 10 Feb 2020 19:00:00 -0000

We discuss events that changed our outlook on life and remember that there’s no perfect time to start looking after yourself.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 10. Getting Shit Done

Mon, 03 Feb 2020 19:00:00 -0000

We share our tips on how we get shit done and are “productive” instead of just “busy.”

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 9. Q & A: Comparing, recovery methods, health while competing and empowering one another.

Mon, 27 Jan 2020 19:00:00 -0000

We answer your questions and discuss our insight on these important topics.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review and let us know what your think of this episode xx

Ep 8. Managing Shift Work and Night Duty

Mon, 20 Jan 2020 19:00:00 -0000

Sharelle shares her personal insight and wisdom on how she stays healthy while working abnormal hours as a midwife.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you thought of today's episode xx

Ep 7. Our Recent Changes To Training And Nutrition

Mon, 13 Jan 2020 19:00:00 -0000

We discuss how we refined our processes from 2018 to 2019, including cardio, supplements and training styles.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Ep 6. The Time After A Body Building Show (Post Comp)

Mon, 06 Jan 2020 19:00:00 -0000

We discuss what it's like after a bodybuilding competition and strategies to apply in order to avoid "post comp blues."

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you thought of today's episode xx

Ep 5. The Reality of Competing In Body Building

Thu, 02 Jan 2020 19:00:00 -0000

We discuss our competing journey, whether you should or should not compete, what a "PRO" athlete really is and how to maximise your competing experience.

IG: https://www.instagram.com/levelup_podcast_/

https://www.instagram.com/sharellegrant/

https://www.instagram.com/daniantonellos/

Please leave us a review to let us know what you thought of today's episode xx

Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting.

Thu, 26 Dec 2019 19:00:00 -0000

You slid in the DMs, so in episode 4 we answer your questions in our first Q&A style episode!

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review and let us know what you think xx

Ep 3. Making the most of the Silly Season while Maintaining Health and Results

Fri, 20 Dec 2019 19:47:15 -0000

We share our tips on how to let your hair down during the silly season without feeling guilty or taking extreme measures.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you thought of today's episode xx

Ep 2. How To Get Started In The Gym

Mon, 16 Dec 2019 19:00:00 -0000

Our top 5 tips for getting started at the gym.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you thought of today's episode xx

Ep 1. Lessons Learnt and Mistakes Made

Mon, 09 Dec 2019 19:00:00 -0000

We cover what we've learnt regarding training, nutrition, work and social life.

IG: @levelup_podcast_ @sharellegrant @daniantonellos

Please leave us a review to let us know what you thought of today's episode xx