5 Summer Body Motivation Hacks

Another year is racing by (September already, seriously?!) which means that summer is just around the corner.

If you’ve been spending more time sleeping than squatting over winter, you may be feeling a bit unmotivated to start shaping your summer body.

Perhaps it was the same story last summer, too?

Where you promised yourself you’ll get into a workout routine and stick to a healthier diet…. only to end up inconsistent, starting again every Monday and not quite feeling your confident self in the sun.

If so, the time is now to start building your motivation and routines.

Don’t wait another month or two hoping the motivation will kick in, because if you aren’t feeling it right now, it won’t magically appear down the line.

Easier said than done, right?

That’s where these 5 motivation hacks come in to light that fire under you to melt away the winter weight.

Because the reality is, you need to get and keep that motivation consistently to see results.

It all comes back to you making the decision that: enough is enough.

Your dream body is not going to come from a new wacky diet, detox plan or a 30-day sit-up challenge….

It comes from building good habits, that every single day will move you one step closer to that toned, confident and beach-ready body.

So if you’re ready, here’s 5 ways to light that motivation up to make a change for good:

  1. Start with Why

Let’s get deep here: the word ‘motivation’ literally means a ‘motive’ for ‘action’.

Meaning there is a reason behind the action.

So if you feel stuck in ‘no motivation’ it just means you’ve lost the connection to your reason why.

Notice I didn’t say ‘have no reason why’ just lost connection to it.

When we stop and think about it, there is an abundance of reasons to get healthy, fit and look amazing.

The trouble is, the daily grind of life gets in the way and we don’t take the time to connect to these powerful reasons.

When you are connected, you can’t wait for another day to move towards your goals.

That’s the level of motivation we aim for with our clients, one that has you constantly looking forward to the positive changes you can make.

So, how do you connect it back up? You stop to re-connect to your ‘why’ to re-discover true motivation.

It looks like this.

Step 1: What is the dream outcome/result you want? Get really specific on that.

Step 2: Ask ‘why’ 5 times.

Take this a step further now and ask yourself, ‘Why do I want this?/Why is it important to me?’

Once you answer that, do it again.

And again.

Until you have 5 why’s written, each layer going deeper and deeper.

The end ‘why’ is what that goal is really about.

It should be something far deeper than ‘to look good in my favourite jeans’

2. Create a ritual to cement this ‘why’

It’s all well and good to temporarily get motivated and connected to your true ‘why’ but it needs to be re-enforced.

Repetition will sync this up with your mind so you can access it at an instance.

The key to this is to create a daily ritual to remind yourself of all these powerful reasons.

My personal favourite is to write it down every morning, to help your ‘why to  become cemented into your daily routine.

This can be complemented with visualisation of what that will look and feel like.

The furthest I’ve gone is to create my own slideshow presentation going through all the goals I’ve set and reasons why, with powerful music over the top.

That way you just sit back and watch a highlight reel of your future goals coming to life, it’s amazing stuff.

When you’ve accomplished 100% commitment, this strategy will have you so motivated you’ll break through the gym walls because you couldn’t wait for the door to open!

All it takes is to allow yourself to stop the franticness of life and do the exercise, then you’ll feel the power of this.

3. Get around motivated people.

No one can just give you motivation — it comes from within.

But the closest thing to that is being around motivat-ED people.

People who push themselves every single day because they know their ‘why’.

You’ll find without even trying, their motivation will diffuse into you day by day.

It will be weird for you to not be motivated.

This is why we love our small group training here at The Body Shapers.

We surround new members with motivated women who are driven to achieve their goals, then sit back and watch as the new member slowly finds their own fire.

Get around motivated people, they will bring you up.

4. Fill your mind with success stories

If you aren’t sure how to straight away get around motivated people, then start by filling your ‘nothing’ time with others success.

By ‘nothing’ time, I mean time where we are doing something routine that doesn’t require focus.

This is the perfect time to give your mind motivating stories to get or keep you driven to your goals.

It could be while cooking, driving, walking the dogs, doing washing or eating.

Spend some time finding people out there who have achieved what you want.

Plenty of people in the fitness world share their story of tragedy to triumph, which will change your perspective on what’s possible.

Start digging into podcasts, interviews or books that tell these inspirational stories.

When you fill your mind with these positive people and their journeys, your self-belief sky rockets which = 10x faster results.

5. Get accountability

Ultimately, everyones motivation dips at times… we’re human after all.

BUT, you need to stay the path and keep pushing, this is where accountability comes in.

It’s your back up plan for those motivation slumps.

When you don’t feel like doing, but someone else is counting on you (literally what ‘accountability’ means) you’ll go the extra mile.

This is why all of our body transformation programs come with direct accountability from our nutrition and lifestyle coaches in the gym.

When you have to show your work and results to others, the difference in what you achieve is astronomical.

Ever wondered why a wedding, birthday or reunion with friends get’s your motivation sky high and pushing like never before?

It’s the ultimate form of accountability: There’s a deadline and you know the other people will be there.

So that dress you want to fit into becomes a MUST for you.

Then voila, that motivation drives you all the way to that goal.

So there it is, apply those 5 hacks and you will NEVER be stuck hitting the snooze button when you should be sweating.

If you’d like to supercharge that motivation even faster, then we do have a few spots left in our next women only body transformation program.

Training, nutrition plan, and accountability are all done for you, which = guaranteed results.

Click here to find out more — http://bit.ly/2vqKVvh

Now go out there and choose to get motivated!

Talk soon,


Head Coach and Founder @ The Body Shapers

The 7 Tenants Of Toning Up

So, you’ve got goals to tone up and tighten your body in all the right places?

I get it.

But where do you start?

Personally, I know that after scrolling through Facebook for just a few minutes, I get absolutely bombarded with all sorts messages and opinions urging me to ‘try this diet’, ‘do this class’, or my personal favourite “DON’T EAT THESE 5 FOODS…”

All that good stuff, right?

But what if you could cut through all the garbage information out there to be left with what actually changes and tones your body?

Wouldn’t it be great to just click your fingers, like these headlines promise, and instantly have a jaw-dropping figure?

That’s why I cut the b****it and created The 7 Tenants of Toning Up, where each tenant is a proven element to changing your body.

No fluff. Just straight out action steps.

However, don’t try to implement them all at once if you aren’t doing all of them currently. Take this one at a time, and be successful along the way. Each step you take is one step closer to building that toned body. Once you build each tenant into your lifestyle, you are bulletproof.

Without further adieu, here are the tenants:

Category 1 — Training

Use Proper Resistance Training

Weight training does a woman’s body a world of good. You can’t achieve a lean, toned muscle look without actually using them. I say ‘proper’ resistance training because a lot of women slug it out at the gym with light weights and pump classes but look the same month after month.

You need to lift more challenging weights if you want your lean muscles to build anyway.

WARNING: Adding weights to your routine like you are in a pump class is a no-go

As an industry professional, the form of movement in classes like this at globo facilities calling out for an injury to happen and is flat-out cringe-worthy.

Learning the right technique and body movement is crucial to getting results.

If you are new to this, a smaller more closely guided environment is probably necessary.

So, how do I get started?

Step 1: Take another look at your training days.

Assign 2-3 of your sessions per week dedicated to proper full-body resistance training where you are pushing yourself each session with CHALLENGING weights and CORRECT technique.

Step 2: Utilize a progressive-overload with resistance training.

Proper resistance training, as mentioned in step one, needs to include the important principle of progressive overload.

What is progressive overload? Basically, it’s a fancy phrase meaning: do more over time.

If you start off by squatting a 5kg weight, aim to be on 10kg in a fortnight. Then move to 20kg in another fortnight. Or, if you can only do 8 reps, try get to 12 with the same weight next time you do it.There are endless ways to progress, but if you are doing the same things week in and week out, your body will plateau in progress and changes to your body will be close to minimal.

Step 3: Keep track of your progress.

Keep a journal of your workouts and ensure every 1-3 sessions you are increasing your weight or reps of an exercise. Not only will it keep you accountable, but it will be a reminder to see how far you’ve come.

Step 4: Do high-intensity cardio work.

The weights/resistance training build that lean looking muscle tone, but it’s pretty hard to do that effectively when you get puffed out after 5 reps! This is where some cardio or conditioning work plays its role.

Longer, steady-state cardio work can certainly do the job, but I personally prefer a more efficient approach.Try higher intensity sessions but for shorter periods of time.

Our small group sessions hold this focus and go no more than 45 minutes, complete with a warm up and stretching. This can be bodyweight exercises, interval work on machines, run/walk intervals you name it.

Step 4: Put some HIIT into your workouts

Aim to smash out 1-3 Higher intensity sessions a week that last 25-45 minutes, which means HARD bursts of work combined with rest.

Category 2 — Nutrition

Increase your protein intake

Protein keeps you both full and is the key building block for your making muscles! Protein helps you recover from workouts so you can come back stronger. It really doesn’t need much more hype or proof — put more protein into your diet!

What are the steps?

Step 1: 2 is better than 1

At every major meal, try to have 2 palms worth of a protein source. Don’t forget high protein snacks like whey protein shakes, cottage cheese and tuna.

Step 2: Eat your vegetables

Mum was right, you need to eat your veggies. Aim for 5 serves, around the size of two fists of colourful veg in 2-3 of your daily meals is easily the most underrated habit for changing your body. You’ll naturally eat fewer calories and have more energy. Once again, the benefits outweigh the hype — just get it done.

Category 2 — Lifestyle

Catch those zzz’s

40% of adults don’t reach the sleep recommendations amounts that many experts lay out.

When you fall short of this, your energy plummets, cravings increase and you overall as a person will be less motivated.

People eat 20% more calories without even realising it after a few nights of lackluster sleep.

Sure, certain periods of life can force a little sleep deprivation, but stay proactive to get rest no matter what. Look for little ways to improve what you are doing, it will add up and make melting that fat 10x easier in the long run

De-stress every day

Stress is a wild card when it comes to losing fat and toning up. I’ve worked with clients that are seemingly doing everything right, but chronic stress gets in the way. Too much of the hormone cortisol tells your body to hold onto whatever fat it has and get rid of muscle.

A big no-no if you ask me.

How to be at chronic stress is well outside the scope of this blog, but maybe take a step back to at least get some awareness of your overall lifestyle.Then start with a small step in the right direction.

Step 1: Lucky 7

Aim for 7 hours of sleep a night, doing your best to make it uninterrupted and deep sleep.

Step 2: More YOU time

Make YOU time throughout each day for de-stressing. Perhaps a 20-minute walk, taking it slow and use this time to de-stress, all while burning some extra calories.

There it is, the blueprint to building a toned body laid out before you with action steps ready to go.

So, take action on these steps and by the time summer rolls around, you’ll be pleasantly surprised how those summer outfits fit.

Committed to your long-term fitness success,


The Body Shapers

Flipping The Diet Script: A Different Approach To Nutrition

You know what most of the diet advice looks like nowadays right?

‘NEVER eat this’

‘ONLY eat these foods at THIS exact time’

‘You have to quit carbs/ sugar/ fat/ meat/ insert any food item you want here really’

Have you ever wondered why with ALL this diet advice Australia’s rate of obesity and health conditions is still rising?

I don’t know exactly why, but we can all see this type of thinking is not the answer.

Telling women it’s just black and white with their diet is failing.

‘If you want to lose weight no more bread or pasta’

‘Don’t eat at night otherwise instant fat’

‘Eat 7 small meals a day because….metabolism!’

Let me flip this script for you, accomplishing 2 things:

1. Actually giving you the strategy to getting long-lasting results

2. Stopping you from depriving yourself of your favorite foods due to some random person trying to sell you into their methods.

Does that sound good? I thought so.

So, here’s the hierarchy you should learn if you want to eat to look and feel good.

If you treat this as your order of priorities when eating, you’ll see nearly effortless results

#1 How much are you eating?

When you eat, learn to pay attention to your body and your appetite.

Out natural hunger cues are a built in body fat thermostat, most people just ignore them.

Focus on eating until you are no longer hungry, not until you are totally full.

One of my favourite sayings popularised by Precision Nutrition is:

‘Eating until satisfied, not stuffed.’

This naturally controls calorie intake which is the MOST important thing for weight loss.

Certainly not the only thing, but the most important based on current evidence (regardless of what detoxing or carb-haters out there will try to convince you).

#2 How are you eating?

A lot of people never even ask this question, but how do you eat?

Do you slam breakfast down while standing up at the bench making kids lunches?

Do you inhale lunch while replying to emails or driving in the car?

Do 2 servings of dinner fly off your plate because you are so engrossed in what’s on TV?

In these examples it is extremely difficult to NOT overeat…. not too mention our digestive system probably won’t work as well.

By rushing through your eating and not focusing on eating mindfully, you sabotage point #1 from above.

It’s pretty tricky to tap into your natural fullness cues when you are absorbed in the next ninja warrior contestant.

Instead, make a conscious decision to eat slower and more mindfully.

Sitting down for all meals, minimising distractions and actually taking in the food you eat.

It’s one of life’s greatest pleasures, so why not actually stop to enjoy it?

#3 Why are you eating?

Next up, we need to consider why are we eating?

‘Cause I’m hungry, duh!’

Not so fast, people surprisingly often eat for a number of reasons other than hunger.

For example, we can eat out of boredom.

Out of stress or seeking comfort.

Sometimes we just want a distraction.

It could be social pressure.

Or even just because hyper- palatable food is readily available (ever found yourself searching through the pantry cause you know there are some goodies in there?)

If we actually only ate for hunger reasons, are body would again naturally keep a healthy weight and appetite.

Slowing down to understand why you are eating and working towards making that answer pure hunger most of the time is a lifelong skill with priceless value.

#4 What are you eating?

Now we get to what most people want to focus on FIRST but should really be a bit further down.

What we eat is definitely important, but really, we can make this super simple.

Focus on eating lean proteins, colourful fruits and veggies, some healthy starches and healthy fats 90% of the time.

Then the other 10% don’t stress, if it is really just 10% of your eating it won’t cause any issues.

Don’t overcomplicate this, many different diet types work when you are following all the above rules.

#5 When are you eating?

Finally, when and how frequently do eat comes last.

This is at the bottom for a reason, it is the LEAST important.

Whether it’s 6 meals a day or intermittent fasting, it actually makes only a tiny difference.

Really, when you eat should just be a matter of convenience.

Find a schedule of eating most practical for you.

One that allows the greatest consistency.

Then don’t worry about it.

The ‘carbs at night are bad’ or ‘must eat every 3-hour’ myths have been long busted.

I know that’s a lot, but this new blueprint is your key to eating success.

Take it step by step and you’ll be amazed at the results.

If you need more guidance or support with it, reach out and myself or one of our team of coaches can help you along your journey.

In fact, just click below for our well known 28-day body transformation kickstart program 100’s of local women have used to finally reach their goals.

Talk soon,

Committed to your long-term fitness success,

David – The Body Shapers

This 1 Switch = The End To Vicious Yo-Yo Dieiting

I want to give you a special inside view into a recent conversation with a Body Shapers member…

Because what I shared with her is the key to beating vicious, yo-yo cycles with your body & eating.

Her name is Anne and she started with us a few weeks ago because she’d been putting off getting her fitness back for too long.

She also wanted to tone up and drop about 8kg’s.

We had a chat after an awesome workout about how her week went nutrition wise and it went a little something like this:

ANNE: ‘I started the week perfectly, then it all fell apart from Friday arvo and the weekend…’

ME: ‘I understand, it happens. So what are you going to do THIS week then?’

ANNE: ‘ I know I can do better, so this week I’ll stick to it all week for sure’

Now, this may seem harmless and pretty normal….

Just a coach doing their job of getting the member back on track after struggling a bit.

BUT, I guarantee you if I just left that there, Anne’s cycle of good eating during the week then stuffing up later in the week would’ve continued.

You only notice this stuff when you coach 100’s of women over many years, so you see the patterns.

So here’s where we went with it instead:

ME: ‘I see, I do like your enthusiasm. Tell me though Anne, have you ever said before that this week will be good ALL week and then it hasn’t been?’

‘Where you went in with these fantastic intentions but then it fell apart?’

ANNE: ‘Well… yeah’

ME: ‘Quite a few times?’

ANNE: ‘Haha, yeah definitely more than a few times’

ME: ‘So are you open to a different way of looking at it to avoid that happening again?’

ANNE: ‘Of course’

ME: ‘There’s one perspective shift that will turn this all around if you really stop and take it on board.’

ANNE: ‘Well, well what is it then?!’?’

ME: ‘A little better’

ANNE: ‘Okay… explain’

ME: ‘Instead of aiming for perfection this week, make your focus on just being a little better than what you are currently doing’

‘Don’t get caught up if you aren’t doing EVERYTHING right, just look to improve on last week a tiny bit.’

ANNE: ‘Right, so… uh,  what would that look like?’

ME: ‘When you ‘stuff up’ on your eating and go into ‘I don’t give a f*** mode, what typically happens?’

ANNE: ‘Well I end up raiding the pantry for all the sweet goodies and end up snacking all day instead of eating my proper healthy meals with veggies + protein etc’

ME: ‘Cool, so let’s decide on ONE little step then that would be a tiny bit better but you feel confident in doing’

‘You mention when you stuff up the eating you don’t end up eating your healthy meals…’

‘So how’s this sound: Your little bit better target for the week is to simply get your 5 serves of veggies in the entire week

ANNE: ‘That’s it??’

ME: ‘Yep, that is it. How confident out of 10 do you feel with doing that if you focus on it?’

ANNE: ‘Probably 9/10 if that’s my main focus yeah.’

ME: ‘Awesome, that’s it. If you do that all week you have succeeded for the week.’

‘You have ‘won’ the week’

‘Then next time we chat we could look at the next step’

ANNE: ‘Okay, deal. I’ll make it happen’

Anne then walked her sweaty post workout self out the door with confidence and relief.

There is a lot happening in this conversation, but the most important principle is to understand the ‘a little better’ mindset.

See, nutrition and your body are not black and white.

You are not either ‘Good’ or ‘bad’ or ‘on’ the diet or ‘off’ the diet.

It is a larger continuum of slightly better habits and slightly worse habits.

But when you only go between the 2 extreme modes, you put way too much pressure on yourself.

Often trying to make too many changes at once.

Then when you can’t quite maintain it all, you feel like a failure.

You feel like you aren’t doing well at this…

Which begins to build an identity for yourself of ‘I struggle to stay consistent with my healthy eating’

Then the cycle repeats as you try to go back to perfect mode.

And if you keep re-enforcing the identity of ‘I struggle to stay consistent with my healthy eating’ then that person is NOT going to stick to any plan.

So your solution is to take a step back, and aim for ‘a little better’.

Get some perspective or everything you are doing, then ask ‘What would be just a little better than this?’

Then pick a single thing to work on. Commit to that as your focus and do it.

An important point from my chat with Anne is that we picked an inclusive step, not an exclusive.

An inclusive step means things we are including, in this case, more veggies.

Exclusive steps are when you don’t include something.

So we could’ve said ‘don’t go raid the pantry at all and avoid those foods’

BUT, inclusive steps generally trump exclusive.

Firstly, when you include more good stuff, there’s less room for bad stuff naturally.

Secondly, when you tell someone they can’t have something, guess what happens?

They want it!

Then when they get a chance to have it, they typically go overboard.

So, inclusive generally trumps exclusive, at least initially.

So before you start again going for perfect… ask yourself ‘what would a little better look like?’
Then every week build on that.

You’ll be amazed at the body and lifestyle you’ve built before you know it.

David – The Body Shapers

PS: If you need help with that ‘next step’ then click below for our 28-Day body kick start transformation program where we help women get remotivated to build their dream body, health, and fitness.

Can You Walk Your Way To A Toned Body?

Is getting through your 10,000 steps a day enough to go from flab to fab?

The reality is…. it probably isn’t.

Let’s look at WHY and then of course WHAT to do about it.

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As we covered in the video, walking burns a few calories yes, but it’s easy to overeat and offset any calorie burn via food.

Alongside that, because walking is low intensity, it doesn’t build any lean muscle tone on your body.

This means that you won’t be firming up those trouble areas anytime soon.

Without increasing your lean muscle tone, your metabolism will only get slower as you lose weight… this makes it more difficult to maintain weight loss.

The solutions

  1. Start with nutrition

Get your eating right first as this will be the quickest way to start changing your body.

2. Emphasise higher intensity resistance training

By focusing on resistance based training you can build back that firm muscle tone while also increasing your metabolism.

A win-win for your body!

Hopefully, you had some great takeaways from this and can apply them to build your fit body.


The Body Shapers

The 3 Steps To Never Restart A Diet Again

Fun fact: there are over 1000 diets out there.

Everything from only eating certain colored foods, to basing it off your blood type, hell, there’s even a grapefruit only diet!

But, if you are reading this, chances are you still haven’t found one that’s ‘worked’ for you.

I put worked in inverted commas because as I’m about to show you, it’s not so much the diet, but a few other things that determine your success.

But here’s a quick example of why a lot of typical diet approaches fail….

Because as I said, there are a 1000 out there.

You’d think we would have found the best one by now.

You can literally google right now a few diets and find entire meal plans to stick on the fridge in minutes.

But, for 90% of women, that won’t work.

Let’s look at this example:

Let’s say you are going to teach your child how to drive.

Driving has quite a few steps involved to get to a point of competence.

Getting the pedal pressure and control right, steering, indicating, traffic movements etc.

So would you ever try to teach them by just jumping in the car, putting them in the passenger seat, driving around town for 10 minutes and saying ‘okay, that’s how it’s done, just do that…’?

Of course not!

So why the flying f*** do we just grab a diet or eating plan from the Internet, a book, a friend and try to instantly follow that perfect plan expecting to get it right?!

Eating healthy consistently and making it a lifestyle also has many components, just like driving a car.

There’s the actual foods, portion sizes, timing, getting to know your hunger, building habits or organization, having strategies for socializing… the list goes on.

But instead of learning them step by step like you would driving a car, we try to skip every step, grab the wheel, hope for the best and then beat ourselves up for crashing at the 2nd roundabout.

So if you’ve tried every diet you’ve come across before but never stuck to it, then this is probably incredibly relevant for you.

I’ll share with you the 3 S’s to success when it comes to finally making healthy eating and a healthy lifestyle a reality for any women.

These 3 steps when applied bulletproof you for finally building a fit, energy filled body through the right eating habits.

Ready? I hope so.

1. Simple

We just established that a lifestyle of healthy eating is a matter of building the necessary habits and skills.

As I said before things like mindful eating, being prepared, understanding portion sizes all have value.

A great example of this is when someone goes to a food choice like nuts for instance.

Great choice, high in fiber and magnesium (2 essentials a lot of women fall short on) and convenient.

BUT, they don’t understand mindful eating. So they pick away at said nuts without even realizing what they are doing….

Which is probably blowing over their calories substantially.

Then they wonder why the scales haven’t budged even when they are now ‘eating clean’

So we need to build each of these habits and skills.

The first concept to understand is no matter where you begin with this, it must be simple changes you make.

Simple and clear changes give you confidence.

So maybe it is just starting with people more mindful of your eating?

Stopping at 80% full and eating slowly.

Just start with that if that’s an area you feel you can improve on.

But whatever it is, ask yourself ‘how confident am I 1-10 in what this habit is and my ability to do it?’

It should be at least 7 or above.

Otherwise, the habit must be a bit unclear,  complicated, or just too much at this stage.

If you build your confidence with this system you’ll gain a very important weapon: momentum.

Momentum will mean you stack these habits and before you know it you are way ahead of the starting position.

2. Segmental

Now we know we need to start simple, but another key that goes side by side with that is being segmental.

Meaning, break habits and tasks down into their smaller parts.

Instead of ‘start eating healthier’ make it ‘eat 5 serves of colourful fruits and veggies each day this next week’

See how we got specific and broke that down into a very clear starting point?

Just eating your veggies and fruits is not every single aspect of healthy eating, but if we start there we can build on that with the next habit.

Don’t try to tackle massive changes at once.

It’s like teaching the child how to change lanes, switch gears and adjust the radio at once.

The crash is inevitable.

3. Supported

It’s all well and good to have a simple and broken down plan of attack, but it can still go wrong.

You can still hit roadblocks and obstacles,

or just creep into a bad funk.

Maybe you just won’t know what that next step is?

All of these things are alleviated with the right support.

Having someone else invested in your goals, who understands your challenges and can remind you why you started cannot be underestimated.

The BEST people in the world in business, sports, entertainment you name it have coaches and mentors.

They take the risk of failure out of the equation by committing to that support person to follow through.

Because the best plan in the world that doesn’t get executed is useless.

I recently went to a Fitness Business Conference run by an extremely successful PT and entrepreneur named Bedros Keullian and he has an expression that goes:

‘You only get paid for done’

In the fitness world, your body and health will only change with done.

With following a plan you lay out consistently.

Week after week until they are unconscious habits.

Coaches, support groups, anyone giving you accountability speeds that process up 10x.

It is always a wise investment if you are tired and frustrated of starting over.

Bonus ‘S’ – Self-Belief

I thought I’d throw in one last bonus S because I also know how much this impacts your success.

When you actually have a strong belief that you can change, that you can conquer your demons and that you are capable of achieving your goals, you are halfway there.

You need to convince yourself that the past does not equal the future.

That no matter how many times you’ve started and stopped, that they just moved you one step closer to the right strategy.

That they were all learning curves and you are stronger now.

You cultivate that self-belief by working on you, on your thoughts and the people you are around.

Then you take action and build momentum…. then before you know it, you can’t imagine not believing in yourself.

Let all that sink in, then take the action, and you’ll never look back.

David – The Body Shapers

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Why Commercial Gyms Fail For 80% Of Women

I still remember my days as a commercial gym PT watching a potential new female member get shown around the gym…


The overly friendly sales person taking them through each of the areas hoping she convince herself this is exactly what she need to finally get motivated again.


‘Here is the cardio section… you can see we have all the machines you’d ever need’


The potential member nods… as if they understand exactly what incline to put the treadmill on already.


‘This is the weights section for resistance training which helps build lean muscle tissue so your metabolism is increased which means….


I can almost see into the mind of the potential member already as she tunes out of the sales persons prepared pitch at this point.


They aren’t thinking about the effect on their metabolism of weights training, their brain goes into overdrive on few more anxiety filled scenarios.


Such as working out next to the muscle-bound male in front of the mirror grunting through his set of curls.


Or perhaps the fit girl in the Lorna Jane’s smashing it out at the squat rack has already made them feel just a little worse about their own fitness level and body.


Or maybe they are just stuck gazing through the plethora of machines wondering what the hell do you even use those for….


But alas, they sit down and get told of how the joining fee is 50% this month and that they’ll work it all out.


So the potential member justifies jumping into it with the old ‘it’s only $15 a week if I don’t even use it’ thought process.


A tiny investment if you do see results, but a rather annoying cost if the keychain is mainly used as an easy way to find your car keys.


We fast forward a few months and where is our lovely new member?


Sadly, 80% of them are in a pretty similar shape to when they started….


The excitement of the first few weeks has been overrun by the boredom of the same cardio equipment.


The member has forgotten how to use those couple of machines the trainer showed them on their first day and now they don’t feel confident giving them another attempt.


And overall, the already lowish confidence of the member has only gone further down as they see this as another failed attempt by ‘them’.


I say them because most people blame themselves.


We think we were just too lazy, too unmotivated, and our life is a bit too hard.


Not realising that the entire model of the commercial gym was what led to this inevitable conclusion.


And I’m going to explain just why that occurs in a second….


But let me give you some perspective first: Commercial gyms only work on the fact that most of their members FAIL.


You heard me right.


In fact, at the gym I used to work at there were almost 3000 ‘members’ (members in inverted commas due to their attendance).


Can you imagine if those 3000 turned up Monday ready to smash their week?
Would probably resemble this…..


So the only way to the gym to be useable is for a large majority of members to not even attend, or at least not regularly enough to see results.


It was pretty eye opening to realise this.


Besides, if commercials gym were the answer, being so available now would mean that almost EVERYONE is in shape.


But sadly again, Australia’s health status is only getting worse.


So why doesn’t the commercial gym deliver on its promises to the woman who just wants to get back into those jeans stuck in the wardrobe?


Let me explain the 3 reasons for you…. and at the end, what to do about it.


  1. Women often feel uncomfortable
Possibly the biggest reason women start at the gym is because they don’t feel comfortable in their skin anymore…. so working out in an environment that further exacerbates that doesn’t make much sense, does it?


Yet, this is what happens to all too many new female members of these gyms.


You walk past one of the fit girls in the short shorts and can’t help but compare yourself to them.


You already didn’t feel great about yourself, that’s why you are here after all.


So this subconscious comparison just makes your heart plummet as you realise how much you have really let yourself go.


You’re stuck now with wondering what she and others think of you as you go about your workout that’s a quarter as intense as theirs.

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Or you just want to do a few sets of that weights machine you liked but the sweaty male with muscles on muscles is making animal planet type noises on the one next to it.


You again face a cocktail of emotions from inadequacy, self-consciousness, and fear of judgment.


The final option is the group classes that some gyms have.


Which is once again great for those fitter people that have been training for a few months to years, but rarely for a newbie getting back into it.


They tell you just to try it, but 5 minutes into that body attack class your lungs find themselves gasping for precious oxygen.


Because these classes are with large numbers and not tailored to each persons level, the fittest people find them too easy, and the unfit newcomers just try to keep up.


Leaving them left to feel not fit enough and possibly judged by the others in the class (this doesn’t actually happen, no one really cares, but that’s how we feel as humans when we are worst in a group)


So back to the gym floor…. which all results in tentative workouts on your own that aren’t effective or overly enjoyable.


You’ll never get what you want out of it if you feel uncomfortable in the environment.


It’s one of the biggest reasons I founded a women’s only small group training facility so that I could create an environment where women are friends with the person next to them instead of fearing judgment.


  1. Women often get bored with the workouts
Variety is the spice of life, but when you do find that 1 or 2 pieces of equipment that you do feel semi-comfortable on you find you just want to stick to them.


Same machines, same tempos, the same TV show up on the monitor too….


It works for a few weeks, but we can all see how boredom wins this war.


So you need to do something different (it’s also ideal for your results too, but we’ll get to that soon), but there are a few limiting factors.


If you’ve never been a gym goer then knowing what else to do can be a big hurdle.


You aren’t sure how to use everything or what the best way to go about it is, so you don’t try.


But even if you do know a few other exercises or machines, you have already had to get yourself to the gym, so you generally don’t want to have to think about how to put it all together.


There’s enough on your mind to think about between work, kids, and life, let alone planning an intricate 45-minute workout down to the colour kettlebell to use.


So you end up at this unmotivated state known as boredom… making it easier and easier to find other ‘priorities’ other than getting those workouts in.


Not many people have the willpower to push through the monotony, so the results stop there.


The sad thing is, exercise SHOULD BE FUN.


Just check out the ending of one of our group sessions where we had our ladies doing wheelbarrow races!
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This is what gets you leaving a workout feeling happy and looking forward to the next.


If you have tasted the sense of boredom from the commercial gym world, you’ll know what I mean.
  1. No one keeps you accountable
Last but not least, a grand lack of accountability means if you do happen to lose a bit of that starting motivation, no one will pull you back in.


Again, if you start up at a gym, you probably aren’t currently a real fitness fanatic.


So it’s still easy for you to find reasons not to make your workouts, or just not eat healthy in conjunction with your exercise, both meaning you don’t see a lot of results.


Without another person committed to helping you stay committed, you can take 2 steps forward then 3 back.


I remember at my old gym we’d get a list of members each month who weren’t attending more than 3 x per month, and we had to call them to try get them back in.


This was just to avoid them canceling mind you… not to see how their results were, their eating habits, or help them through their challenges.


This maximum 1x per month check in (which a lot of gyms don’t even do) didn’t really do much for retention for us.


What most women need who have let themselves go is much closer accountability.


In fact, we sometimes start daily with our most committed clients especially with their eating until they build some rock solid healthy eating habits.


Here’s an example below of what I mean
When you are checking in like this with your health coach, there isn’t much room to hide.


And if a challenge does come up and you slip up, then you have someone there to pull you back in.


This is what really delivers fast and lasting results.


So without the accountability, only the self-motivated will see results.


Which is an important statement, because I’m not saying commercial gyms are bad or useless.


If you are in fact really self-motivated, they are perfect for you.


I just now see from years of experience that 80% of women aren’t.


So there are the problems…. now I promised a solution, didn’t I?


Well, it’s kinda obvious now.


You need a place that you feel comfortable at, that keeps the workouts new to avoid boredom, and keeps you accountable so you see results.


I guess firstly though, you need to want to change and want to see results.


Because if you are happy just having your commercial gym tag collecting dust as you put it off for another time, then no program will work for you.


BUT, if you are serious about this being the last straw and ready to make a change, then that formula above will work.


This is exactly what we do here at The Body Shapers… we provide the environment for success for the woman that knows the standard gym isn’t for them.


A place to be comfortable, be motivated to workout and ultimately see results.


If that’s something you’d like, then we can help.


Simply put your contact details below and one of our team members will happily give you a free call to see if we are a good fit for you.


If we are, we might be able to turn your whole body around like these women here > http://thebodyshapers.com.au/success-stories-2/


Just go here to have apply for a chat with one of our team members > http://thebodyshapers.com.au/contact/

Talk soon.
The Body Shapers

The Truth Behind ‘Starvation Mode’ And Weight Loss

This is an interesting topic that I wanted to talk about today….

One that I hear a fair bit as a women’s weight loss expert.

And that is this idea of ‘starvation mode’.

A phrase that has been coined but often left unexamined to what people really mean.

So today we are going to dive into what this ‘starvation mode’ is all about, and whether it will impact you.

And the reality is, most women have not hit this point to the extent of impacting their body.

I’ll explain that in a sec…..

But first, we need to be clear on what it really is.

Personally, every time I have a gap between meals I feel like I’m in starvation mode!

Only stirring, but here’s what most people mean by it.

They seem to think that apparently if you eat too little food (calories specifically) that your body switches to ‘starvation mode’ and won’t lose that excess flab on your stomach you so desperately want off.

I say most people ‘think’ that, because to be honest, that is a pretty terrible and in fact inaccurate definition/ theory.

Want me to prove it?

Have a quick google of African tribes struck with famine…. and then notice their body types.

The clearly defined rib cages of these people suggest that not many of them are holding onto fat because of ‘starvation mode’.

Well then, that proves it, this ‘starvation mode’ idea is totally wrong!

Hold your horses, because not quite… I’ll explain the truth behind the idea in a second.

What we do know, though, is that if you reduce food (calories) for a long period of time, your body does continue to lose weight (e.g. my African example)

So, if you are potentially stuck not losing weight but then not reducing your food intake (or increasing exercise) because you are concerned with ‘starvation mode’ then you have it a little off.

The research on these scenarios shows that most of the time, when people think they are too low on food or in ‘starvation mode’ they are misreporting their behaviours.

Some research has shown that people can underestimate their food intake by up to 47% and then overestimate their exercise by 50%!

Meaning, you need to be honest and accurate about both of these factors before you get worried about going too extreme.

Picking off the kids plates or nibbling away while cooking dinner adds up.

So that is the first step (one we have all our members take who want to strip away some excess fat) to seeing where you are at.

From there, you can see if you simply need to tighten up and move more to get the weight loss ball rolling.

Now, I said there is some truth to the ‘starvation mode’ theory above…

The truth here is 2 things:

1. You CAN eat too little and move too much.

This won’t result in you holding more weight temporarily, though, in fact, it will mean fairly quick weight loss if done to the extreme.

The problem here is that you are making it harder and harder to be consistent with your results.

Your body will want to fight back against these extreme behaviours quite strongly, by doing a few things…

Including increasing appetite, increasing cravings, decreasing energy, and possibly just making you a moody bitch (hey, I’ve been around girls on overly strict diets and it happens)

This is not ideal and is just setting you up to rebound back to where you started.

Leading me to point number 2….

2. Long-term lowered calories does result in reduced metabolism and increasing difficulty to lose weight

The biggest danger with fairly extreme dieting is that if you don’t reintroduce calories properly, you can end up with a slower metabolism than before and not all the weight off.

Think of when you may have finished a diet or fitness regime and then what you did with that ‘freedom’ eating wise.

Often we then rapidly increase our eating, which puts some (or sometimes all) of the lost weight back on.

But, because we do it so fast, our metabolism (which dropped while dieting) stayed fairly slow.

This situation is practically a body composition nightmare.

Now you eat the same amount of food as before but are regaining weight.

And to then lose it in the future, you have to eat even less than before… you see the nightmare now right?

So this scenario is the real danger of ‘starvation mode’, or better put, too extreme a calorie deficit for too long.

This is why you shouldn’t just rapidly drop all your food and quadruple your exercise.

It’s also why a gradual, more sustainable rate of weight loss is what you need (and what we do with all our clients).

You can still lose weight, just not as fast, and much better maintain your metabolism throughout the process.

Leading to a lower chance of binging afterward and gaining the weight back.

So that is the biggest takeaway from all this.

And as annoying as that maybe if you have previously focused on overnight results with weight loss, it’s just not the way to do it.

If you are at the other end of the spectrum, though, and not seeing any weight come off, it’s probably time to dial in your approach.

But that’s enough to take in for one day.

Let me know if you have any other questions on this topic, I’m all ears.

Until next time,

David – The Body Shapers

PS: We will be launching our next 4-week body transformation program soon.

This program is the kickstart in motivation most women need to start losing weight, getting fit and being the healthiest version of themselves.

It’s a great way to trial out the most effective group training and body transformation program out there by working with us.

Check out the info here where you can apply for your spot.

The 3 Surprising Fitness Trends You Should Know For A Successful 2017

2017 has begun so fitness and health resolutions will be all the rage.

Whether you openly say it or not, there’s almost always something health wise we could be improving on.

So what will 2017 bring for the world of fitness?

I certainly can’t predict the future, no matter how much I would like to say I could, but after training over consulting with over a thousand women last year on their fitness goals and challenges, I can make a fair guess.

If I’m on the right track, then these trends I identify can help you stay ahead of the game this year to make your health resolutions real.

Let’s go through my top 3 picks.

1. The continual increase in women seeing the value of functional strength training

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Although the cardio lovers of the world will never truly go, the last half decade has seen more and more women see the reward in functional strength training for both aesthetics and quality of life.

A lot of women are hopping off the stale treadmills and cross-trainers and picking up a barbell for some good old squats.

And for good reason mind you!

We have more and more research that moving your body in all the different ways it can (not just forwards gait on the treadmill) keeps it functional for the long-haul.

Even if you have developed weaknesses, injuries, or just bad posture from a little too much inactivity, proper strength training is the fastest way to rectify it.

It also builds lean muscle tone better than cardio, leading to a faster metabolism AKA being able to eat more yummy food without the buttons of your jeans flying out.

Which is a win for me!

With more and more skillful trainers out there who can effectively train even deconditioned women, this will keep on going up in popularity.

Just make sure you have a skilled trainer (you don’t want to hear the horror stories I’ve heard)

2. Less quick fixes, more new lifestyles

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Just like trend #1, this doesn’t mean that everyone will steer clear of the miracle diets and pills to instead shift their lifestyle, but I think more people Will.

The average woman is gradually getting wiser when it comes to outrageous promises infomercials and magazines promote.

And this is such a good thing for our society.

Overnight results and overly extreme protocols do more harm than good for most woman.

It causes rapid weight fluctuations, bad relationships with food and sets you up to be back at square 1 down the line.

There is even research that shows the women who diet the most in their life’s GAIN the most weight long-term from Yo-Yoing.

How ironic right? The ones who try to lose the most, gain the most.

So personally, I’m glad this is starting to come to light.

I’ve had too many women start one of 4-week body transformation programs with us who want to lose 8-10 kg’s in that time.

This is simply because of the Quick fixes they have tried before.

When I then have to explain why that isn’t healthy, and help them lose say 3-5kg’s in the 4 weeks (depending upon their starting weight) it can be a big mindset shift.

This is definitely a good direction to move it.

3. Mindfulness and time to ourselves

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With the world only getting more hustle and bustle, more distractions, more things to attend to, the value of time to ourselves is going up.

Things like meditation have gone from a spiritual, ‘woo woo’ activity exclusively for Tibetan monks, to a legitimate daily regime for a variety of people who need more ‘you time’.

As both the scientific and anecdotal evidence builds for these activities, women will see how much it can do for them to take that time out in their day.

It brings your cortisol levels back from overdrive and allows you to feel in control again.

This leads to easier weight loss from not stress/ comfort eating from overwhelm and encourages the next step for a lot of women which is to make the time to exercise regularly.

There’s a proverb that says ‘you should meditate for 10 minutes a day. If you can’t find time for that, you should do an hour a day’.

If it’s something you’ve never looked into and wouldn’t know where to start, grab an app called ‘headspace’ for your phone.

It’s a great starting place for some simple guided meditations to bring those stress levels down.

So there are my 3 picks, all of which are good trends in my eyes.

Are there any you see coming for 2017? Maybe ones you’d like to get into?

Would love to hear them.

Until next time.


The Body Shapers

6 Simple Switches For Summer Fat Loss

If summer time has snuck up on you like a lot of us but there is still a little layer of winter comfort left, then it’s time to make some easy switches in your diet.

We can complicate dieting all we want by looking at how many grams of sugar foods contain, what types of fats are in them and where they were made, but it’s often unnecessary.

If your goal is a slimmer summer, then my experience with 100’s of women is that you generally just need to consume fewer calories.

So here are the 6 quickest ways you can do just that.

  1. Liquid Oil OUT > Spray Oil IN

There’s absolutely nothing wrong with consuming oils, they are generally pretty good for us. But liquid oils can add up in calories pretty fast, and one of the biggest reason restaurant foods aren’t waistline-friendly is because those chefs are ladle happy when it comes to oil.

Solution: Cook as much as possible with spray oil. It will save you 100-200 calories easy.

2. Normal Wraps OUT > Mountain bread Wraps IN

Wraps can make a great healthy lunch or dinner, but too many brands are thick and calorie dense.

To make wraps an anytime meal, try using mountain bread brand wraps. They come in rye, oat, and even chia! They are much thinner meaning more yummy fillings and fewer carbs from the wrap itself.

3. Traditional Spaghetti OUT > Zucchini pasta IN

I know spag bol is a classic staple for most people, but it’s an easy way to undo good days work with eating. The spaghetti itself is fine, it’s simply easy to over consume in it’s nature.

An amazing way to still bulk up a pasta recipe without the calories is with Zucchini’s spiraled into pasta. A $15 spiralizer from the shops is all you need and you can turn this crunchy and nutritious green veg into your spaghetti substitute that you won’t even notice.

4. Extra Sugar OUT > Sweeteners in

Sugar actually gets a bad rap these days, it really isn’t that bad. However, adding extra sugar to meals is just unnecessary calories.

The simple solution is to grab a sweetener like equal or the natural sweetener stevia and use them instead. Your teas and coffees will still be delicious and you can use those precious calories else where.

5. Normal Yogurt OUT > High protein Greek Yogurt IN

Yogurt is one of the biggest varying foods when it comes to type. Some typical brands are atrociously high calorie, fat, and sugar. Where as a good brand is perfect for your body and it’s goals.

Avoid regular yogurts and go for higher protein greek yogurts (best brand is Chobani, and aldi do one too) and then sweeten them up with fresh fruit. These brands are sometimes 3x fewer calories so it’s a must.

6. Full-fat mince/ meat OUT > Lowest Fat Choices IN

The final and possibly easiest substitute is with mince meat varieties. Although this does apply to all meats, mince is a common one here.

The higher fat options can add 15-20g of extra fat than their low-fat counterparts. The low fat options still have plenty of fat to keep it tasty, the higher fat choices are really just unnecessary. Mince often gets mixed with other flavours, so this one is a no-brainer.

Those 6 switches alone will probably have a few KG’s falling off, but of course, a sound training program goes hand in hand with calorie reduction for those serious about getting their summer body.

Start with these however and you’ll be pleasantly surprised!


Head Coach – The Body Shapers