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Habits take 21 days to form? Well if you are consistent they may, if not they may take way longer! It's that time of year where we start to think about our NEW YEARS RESOLUTIONS (ahhhhhh) which we rarely achieve because we make them so unrealistic or we don't think about the BIG picture . Setting yourself up for success for 2024 Goals, comes from instilling some beneficial habits and possibly getting rid of some old habits that do not serve us! So let's start by tracking habits (download your habit tracker here: https://www.toneitup.net.au/freebies) Get consistent and get REAL with what habits are achievable.

Well it has been a LONG TIME since my last Episode... only 11 months! Today I would like to talk about the stages of CHANGE and how we do go through a process and CHANGE is not easy (although to some it may seem it) Ride the wave guys and embrace CHANGE..

Are you ready for 2023? We kick off this year with a new Timetable and our 8 Week Summer Challenge (starts 1st Feb)  Do you have the following: Vision / Get Clear on what you want  Discipline / Commitment  Ability to step out of your comfort zone?  Ambition to get what you want? Preparation? Then you are ready! 💣 STARTS 1ST FEBRUARY 2023 💣   6 week FAT LOSS Phase & 2 weeks at maintenance  💣 Personalised Macros INCLUDING MEAL PLAN 💣 Fortnightly Checkins (photos & measurements) 💣 Optional Weights Program (Gym or Home) 💣 Food & Exercise logging via app 💣 Facebook Community & (in app group) To ENTER email your number 1 reason why you’d like to join to [email protected] 💣 Entries close 28th January.  💣 Limited spaces available for this Challenge. 💣 Challenge starts 1st February. Purchase Challenge: https://www.toneitup.net.au/product-page/8-week-summer-challenge Contact Fiona M: 0411 624 546 E: [email protected]

A recap of 2022 - Thank you to everyone that has supported me and my Business - Who's ready for 2023? Monday 19th - join us us for our week of daily Bootcamps , head over to here: https://my.powerdiary.com/clientportal/tiup to book your session.  We have a class every night for you to go hard before your rest period!.. and of course have a laugh. 2023 I have the pleasure of welcoming Merrin as our new instructor who will be taking extra session for us - timetable here: https://www.toneitup.net.au/bootcamps ... Listen to hear all the full details :) Merry Christmas & Happy New Year , thank you for a great 2022. Coach Fe Kᴇᴇᴘɪɴɢ Tʀᴀɪɴɪɴɢ Fᴜɴ & Cʜᴀʟʟᴇɴɢɪɴɢ 💪 📌 Group Training 📌 Personal Training (2:1 & 1:1) 📌 Nutrition Coach 📌 Junior Bootcamp 📌 Online & Face to Face Website: www.toneitup.net.au Facebook:www.facebook.com/toneitupbootcamp Instagram:www.instagram.com/toneitupcoaching Spotify: https://open.spotify.com/show/14JRUz9iChQQD0cOYvWd7Q?si=c46c8a72a44e4e01 Anchor: https://anchor.fm/toneitup

Do you EMOTIONALLY eat or eat only because you are PHYSICALLY hungry? I bet you do the EMOTIONALLY eat more often than not. Right now are you eating because you are seriously HUNGRY or maybe because if boredom, stressed, sad, happy?  PHYSICAL HUNGER -  Felt in waves. Goes away and comes back -  Various desires -  Satisfied by fullness -  Patiently can be seen too -  Necessary & intentional eating choices EMOTIONAL HUNGER -  Sudden & abrupt -  Craving certain foods -  Not satisfied after eating -  Can be followed by guilt -  Impulsive -  Vibrations caused by thoughts Join our 12 WEEK Challenge to make some habit changes to break what doesn't serve you.  - Resistance Training - Nutritional Coaching - Step Count (movement - Journalling  - Weekly Check ins (face to face, call or online) .. Want to find out more? Book a Complimentary call to go through your goals. Coach Fiona

Fill your cup and remove what doesn’t suit you. Find your happy & do what you love. Sometimes you have to put yourself out there to get to where you want too be. Leaving a full time job was daunting and exciting, but the best decision to build my business was more important to me. Why I do what I do. Listen to the podcast to hear the words of one of my clients. Support Encourage Challenge The leap of faith to fill my cup out weighs the constant drain I felt on me. I feel lighter & happier and content in my decision to make this change. I know the changes I make going forward will be easier. Stay tuned for the next Episode for Tone It Up Bootcamp.

Recap of 2021 - everyone trained hard and the break came a perfect time - time to put your feet up and rest for a few weeks! 2022 - we have a few things happening this year! - Junior Bootcamp  starts Feb 1st & 2nd. Pretty excited about this :) - Goal Setting Sessions for our Bootcampers - HQ will be complete with the availability of 1:1, 2:1 & 3:1 PT/ Small Group Training - Mid Year Challenge around Mindset.....

This can be the time of year most of us get UNSTUCK and out of control with Christmas cheer. We then feel the pains of guilt and and regret. Don't fear the Christmas Cheer... Make wise and conscious decisions, plan your meals and drinks, track if you can, eat filling and nutritious foods & most of all learn to enjoy this time of year.  I bable on here about what I have done in the past and how to cope with this time of year.... Enjoy & Share and I will talk again before the Jolly Santa arrives.

It's not what we say to others & to ourselves Do you listen to what you say to yourself?  Is it negative? What do you say to others?  Do you put them down or spur them on?  Do you listen or the advice giver? Do you surround yourself with 'toxic' people? Be kind to yourself and to others! Fiona xo Tone It Up Personal Fitness M: 0411 624 546 E: [email protected] Facebook: https://www.facebook.com/toneitupbootcamp Instagram: Toneitupbootcamp Podcast: Tone It Up Bootcamp on Podcast Website: toneitup.net.au 

As part of our GET OUT OF LOCKDOWN CHALLENGE I place a big focus on PROTEIN targets. To make it easier I have listed proteins sources that make it easier to hit those targets! These are available also in my November Newsletter - I'll attach a link to our BLOG POST for you.  However, all the details and loads more are in our CHALLENGE which kicks off on the 15th November - applications close 11th November. You can sign up here.  As usual if you'd like to contact me: Facebook: toneitupbootcamp Instagram: toneitupbootcamp Email: [email protected]

I encountered a little road block yesterday in regards to where my business was going... I realised I was being stubborn or some may say having a 'fixed mindset' & shit had to change, ASAP! Have a listen to what I realised and have to say about MINDSET & see our BLOG page  on GROWTH V's FIXED MINDSET!