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Level Up With Sharelle and Dani

Level Up With Sharelle and Dani

By Sharelle and Dani

We're here to help take your health, fitness and mindset to the next level.
It's time to Level Up!

IG: www.instagram.com/levelup_podcast_/
www.instagram.com/sharellegrant/
www.instagram.com/daniantonellos/
#LUWSD
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REWIND: Setting up a Fat Loss Phase
REWIND: Setting up a Fat Loss Phase
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
09:42
February 08, 2023
Ep. 167 - Overrated health and fitness advice
Ep. 167 - Overrated health and fitness advice
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
41:50
February 06, 2023
REWIND: The Reality of Bodybuilding
REWIND: The Reality of Bodybuilding
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
13:49
February 01, 2023
Ep. 166 - Building a new identity and letting go of who you were
Ep. 166 - Building a new identity and letting go of who you were
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
55:57
January 30, 2023
REWIND: Get Shit Done
REWIND: Get Shit Done
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
09:12
January 25, 2023
Ep. 165 - Why do we quit & what to do about it?
Ep. 165 - Why do we quit & what to do about it?
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
58:32
January 23, 2023
REWIND: Getting Started at The Gym
REWIND: Getting Started at The Gym
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
16:45
January 18, 2023
Ep. 164 - How To Stand Out In The Fitness Industry
Ep. 164 - How To Stand Out In The Fitness Industry
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
01:25:08
January 16, 2023
REWIND: Slay Your Sleep
REWIND: Slay Your Sleep
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
07:29
January 11, 2023
Ep 163. Healthy Eating on a Budget
Ep 163. Healthy Eating on a Budget
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
51:28
January 09, 2023
REWIND: Women Are Not Small Men with Dr Stacy Sims
REWIND: Women Are Not Small Men with Dr Stacy Sims
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
13:22
January 04, 2023
Ep 162. How to Make (and keep) a New Year's Resolution
Ep 162. How to Make (and keep) a New Year's Resolution
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
40:08
January 02, 2023
REWIND: It's Go Time for Goal Setting
REWIND: It's Go Time for Goal Setting
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
12:28
December 28, 2022
Ep. 161 - 4 Questions to Ask Yourself at the End of The Year
Ep. 161 - 4 Questions to Ask Yourself at the End of The Year
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
01:07:49
December 26, 2022
REWIND: Unlock Your Potential
REWIND: Unlock Your Potential
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
11:51
December 21, 2022
Ep. 160 - Calculating a Calorie Deficit & Metabolic Phenotypes
Ep. 160 - Calculating a Calorie Deficit & Metabolic Phenotypes
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
01:03:32
December 19, 2022
REWIND: The Key To Confidence
REWIND: The Key To Confidence
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
08:12
December 14, 2022
Ep. 159 - The Importance of Looking at Data
Ep. 159 - The Importance of Looking at Data
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
37:52
December 12, 2022
REWIND: Grow Your Glutes
REWIND: Grow Your Glutes
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
12:54
December 07, 2022
Ep. 158 - Hybrid Training. Can You Do It All?
Ep. 158 - Hybrid Training. Can You Do It All?
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
42:53
December 05, 2022
REWIND - Nutrition Mistakes We've Made
REWIND - Nutrition Mistakes We've Made
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
05:20
November 30, 2022
Ep. 157 - Body image during prep, deficit timing, muscle imbalances and the importance of an online following
Ep. 157 - Body image during prep, deficit timing, muscle imbalances and the importance of an online following
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
52:02
November 28, 2022
REWIND - Reducing Calories on Rest Days or around Shift Work
REWIND - Reducing Calories on Rest Days or around Shift Work
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
04:05
November 23, 2022
Ep. 156 - Making Content Creation and Social Media Easy
Ep. 156 - Making Content Creation and Social Media Easy
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
01:01:27
November 21, 2022
REWIND - Fitness trackers: glorified step-counters, or data-filled details?
REWIND - Fitness trackers: glorified step-counters, or data-filled details?
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
04:35
November 16, 2022
Ep. 155 - Time off training, WBFF weekend, post-comp advice, build or cut for summer?
Ep. 155 - Time off training, WBFF weekend, post-comp advice, build or cut for summer?
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
55:51
November 14, 2022
REWIND - Becoming Undeniable Ft. Hattie Boydle
REWIND - Becoming Undeniable Ft. Hattie Boydle
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
12:12
November 09, 2022
Ep. 154 - Managing Performance Anxiety
Ep. 154 - Managing Performance Anxiety
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
55:54
November 07, 2022
REWIND - What-The Weight Gain
REWIND - What-The Weight Gain
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
04:54
November 02, 2022
Ep. 153 - Starting a Podcast From Scratch
Ep. 153 - Starting a Podcast From Scratch
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
45:28
October 31, 2022
Ep. 152 - Training Around Your Cycle
Ep. 152 - Training Around Your Cycle
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
43:11
October 24, 2022
Ep. 151 - Manage Your Energy Over Your Time
Ep. 151 - Manage Your Energy Over Your Time
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
01:11:10
October 17, 2022
Ep. 150 - Building Muscle and Losing Fat. Is It Possible?
Ep. 150 - Building Muscle and Losing Fat. Is It Possible?
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
01:09:43
October 10, 2022
Ep. 149 - How to Lead and Influence Others to Create Change
Ep. 149 - How to Lead and Influence Others to Create Change
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
01:04:03
October 03, 2022
Ep. 148 - Do You Really Need to Hire a Coach?
Ep. 148 - Do You Really Need to Hire a Coach?
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
27:28
September 26, 2022
Ep. 147 - When Did Training Become So Confusing?
Ep. 147 - When Did Training Become So Confusing?
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
01:38:06
September 19, 2022
Ep. 146 - The Power of Journaling & CBT with Jess Leondiou
Ep. 146 - The Power of Journaling & CBT with Jess Leondiou
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=
56:33
September 12, 2022
Ep. 145 - Niche Marketing. What is it & who needs it?
Ep. 145 - Niche Marketing. What is it & who needs it?
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
59:17
September 05, 2022
Ep. 144 - You Can Love Your Body But Still Want To Change It
Ep. 144 - You Can Love Your Body But Still Want To Change It
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
36:03
August 29, 2022
Ep. 143 - What It Takes To Be A Thought Leader - Our Feature On The Nikki Cassa Podcast
Ep. 143 - What It Takes To Be A Thought Leader - Our Feature On The Nikki Cassa Podcast
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
01:14:47
August 22, 2022
Ep. 142 - Making Hard Decisions, Business & Post-Comp Advice
Ep. 142 - Making Hard Decisions, Business & Post-Comp Advice
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
49:02
August 15, 2022
Ep. 141 - When People Don't Support Your Goals
Ep. 141 - When People Don't Support Your Goals
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
54:15
August 08, 2022
Ep. 140 - 8 Successful Habits of High Achievers
Ep. 140 - 8 Successful Habits of High Achievers
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
01:06:43
August 01, 2022
Ep. 139 How Bodybuilding and the Fitness Industry has Changed
Ep. 139 How Bodybuilding and the Fitness Industry has Changed
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
01:01:21
July 25, 2022
Ep 138. Building Self-Discipline
Ep 138. Building Self-Discipline
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
01:04:02
July 18, 2022
Ep 137. When to Stay in Your Lane as a Personal Trainer
Ep 137. When to Stay in Your Lane as a Personal Trainer
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
01:09:05
July 11, 2022
Ep 136. When Life Throws you Curveballs
Ep 136. When Life Throws you Curveballs
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
01:01:34
July 04, 2022
Ep 135. 5 Things We Wish We Knew About Training When We Started
Ep 135. 5 Things We Wish We Knew About Training When We Started
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
01:00:08
June 27, 2022
Ep 134. Rest To Feel Your Best When Run-Down
Ep 134. Rest To Feel Your Best When Run-Down

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
43:07
June 20, 2022
Ep 133. 5 Things We Wish We Knew About Nutrition When We Started
Ep 133. 5 Things We Wish We Knew About Nutrition When We Started
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
26:23
June 13, 2022
Ep 132. Building A Brand, Social Media and Business Lessons
Ep 132. Building A Brand, Social Media and Business Lessons
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
01:26:55
June 06, 2022
Ep 131. Choosing The Best Exercises
Ep 131. Choosing The Best Exercises

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
57:20
May 30, 2022
Ep 130. When To Use Advanced Training Methods For Hypertrophy
Ep 130. When To Use Advanced Training Methods For Hypertrophy
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
01:15:55
May 24, 2022
Ep 129. Why Women Shouldn't Eat Just Like Men
Ep 129. Why Women Shouldn't Eat Just Like Men
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
01:03:30
May 16, 2022
Ep. 128 Why Women Shouldn't Train Just Like Men
Ep. 128 Why Women Shouldn't Train Just Like Men
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
01:02:49
May 09, 2022
Ep 127. Traditional Goal Setting Is A Waste Of Time
Ep 127. Traditional Goal Setting Is A Waste Of Time
⚡️🎙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
52:25
May 02, 2022
Ep 126. What it was vs what it is now: Toxic expectations of the 2000’s
Ep 126. What it was vs what it is now: Toxic expectations of the 2000’s
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
51:30
April 25, 2022
Ep 125. Our Weekend On The Gold Coast: WBFF, Team Building, Training Seminar
Ep 125. Our Weekend On The Gold Coast: WBFF, Team Building, Training Seminar
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
43:27
April 18, 2022
Ep 124. Lifestyle Non-Negotiables
Ep 124. Lifestyle Non-Negotiables
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
43:24
April 11, 2022
Ep 123. Dealing with Challenges, Comp Prep, Business and Life Tangents
Ep 123. Dealing with Challenges, Comp Prep, Business and Life Tangents
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
44:31
April 04, 2022
Ep 122. What We Are Sick and Tired Of Seeing In The Fitness Industry
Ep 122. What We Are Sick and Tired Of Seeing In The Fitness Industry
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
01:01:00
March 28, 2022
Ep 121 Q&A: Cosmetic Surgery, Beauty Standards, Relationships and Stress Management
Ep 121 Q&A: Cosmetic Surgery, Beauty Standards, Relationships and Stress Management
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_
01:04:02
March 21, 2022
Ep 120 Q&A: Cardio, Making Gains, Glute Tips and DOMS
Ep 120 Q&A: Cardio, Making Gains, Glute Tips and DOMS
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
55:17
March 14, 2022
Ep 119. Unlocking Your Full Potential In The Gym With A Growth Mindset
Ep 119. Unlocking Your Full Potential In The Gym With A Growth Mindset
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
54:23
March 07, 2022
Ep 118. Training Your Heart With Cardiovascular Exercise
Ep 118. Training Your Heart With Cardiovascular Exercise
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
58:12
February 28, 2022
Ep 117. Setting Up A Successful Fat Loss Phase
Ep 117. Setting Up A Successful Fat Loss Phase
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
01:07:28
February 21, 2022
Ep 116. Mini Cuts. Why Eating Less Isn’t Always The Answer
Ep 116. Mini Cuts. Why Eating Less Isn’t Always The Answer
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
49:10
February 14, 2022
Ep 115. Productivity Hacks
Ep 115. Productivity Hacks
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
53:21
February 07, 2022
Ep 114. Transitioning To Online Work
Ep 114. Transitioning To Online Work
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
57:35
January 31, 2022
Ep 113. Activating Your Autonomic Nervous System Part 2 (Sympathetic Nervous System)
Ep 113. Activating Your Autonomic Nervous System Part 2 (Sympathetic Nervous System)
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
52:02
January 24, 2022
Ep 112. Activating Your Autonomic Nervous System Part 1 (Parasympathetic Nervous System)
Ep 112. Activating Your Autonomic Nervous System Part 1 (Parasympathetic Nervous System)
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
55:54
January 17, 2022
Ep 111. The Power of New Years Resolutions and Why They May Fail
Ep 111. The Power of New Years Resolutions and Why They May Fail
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
44:25
January 10, 2022
Ep 110. Comp prep and COVID, muscle building, starting a PT business & not caring what others think.
Ep 110. Comp prep and COVID, muscle building, starting a PT business & not caring what others think.
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
58:26
January 03, 2022
Ep 109. Busting Training Myths
Ep 109. Busting Training Myths
⚡🎙️ 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
43:10
December 27, 2021
Ep 108. Slowing Down Without Guilt
Ep 108. Slowing Down Without Guilt
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
40:34
December 20, 2021
Ep 107. Busting Nutrition Myths
Ep 107. Busting Nutrition Myths
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
44:44
December 13, 2021
Ep 106. Balancing Feminine and Masculine Energy (Yin and Yang)
Ep 106. Balancing Feminine and Masculine Energy (Yin and Yang)
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
44:50
December 06, 2021
Ep 105. 4 Tips For Managing Gym Anxiety
Ep 105. 4 Tips For Managing Gym Anxiety
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
44:16
November 29, 2021
Ep 104. Pregnancy and Pelvic Floor Health with Sheridan Skye
Ep 104. Pregnancy and Pelvic Floor Health with Sheridan Skye
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
01:11:10
November 22, 2021
Ep 103. Training With Breast Implants
Ep 103. Training With Breast Implants
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
45:24
November 15, 2021
Ep 102. Developing Independence In The Gym
Ep 102. Developing Independence In The Gym
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
51:28
November 08, 2021
Ep 101. Premenstrual Syndrome (PMS) and Preparing For Fertility with Gabriela Rosa.
Ep 101. Premenstrual Syndrome (PMS) and Preparing For Fertility with Gabriela Rosa.
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
01:50:04
November 01, 2021
Ep 100. Celebrating 100 Episodes
Ep 100. Celebrating 100 Episodes
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
48:36
October 25, 2021
Ep 99. Building Confidence
Ep 99. Building Confidence
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
01:06:02
October 18, 2021
Ep 98. Rest, Recovery and Fatigue Management
Ep 98. Rest, Recovery and Fatigue Management
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
47:26
October 11, 2021
Ep 97. Everything You Need To Know About Training Intensity
Ep 97. Everything You Need To Know About Training Intensity
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
39:30
October 04, 2021
Ep 96. How to stay on track when you’re not feeling your best
Ep 96. How to stay on track when you’re not feeling your best
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
47:59
September 27, 2021
Ep 95. Contraception, Women’s Health & Steroid Use with Victoria Felkar
Ep 95. Contraception, Women’s Health & Steroid Use with Victoria Felkar
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/
01:59:53
September 20, 2021
Ep 94. Pressure From Social Media
Ep 94. Pressure From Social Media
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
48:45
September 12, 2021
Ep 93. Dear Younger Self
Ep 93. Dear Younger Self
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
42:55
September 06, 2021
Ep 92. Weight Loss Stalled? Now What?
Ep 92. Weight Loss Stalled? Now What?
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
37:18
August 30, 2021
Ep 91. Entrepreneurial Minds With Don & Matilda From STAX.
Ep 91. Entrepreneurial Minds With Don & Matilda From STAX.
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
47:10
August 23, 2021
Ep 90. A Professional's Mindset and Actions
Ep 90. A Professional's Mindset and Actions
“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
43:03
August 16, 2021
Ep 89. The “All In” Method, Growing Phases, Dieting Moods, Fat Loss
Ep 89. The “All In” Method, Growing Phases, Dieting Moods, Fat Loss


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
38:52
August 09, 2021
Ep 88. Building Habits 101. Tips and Tricks
Ep 88. Building Habits 101. Tips and Tricks
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
45:60
August 02, 2021
Ep 87. Our Current Experiences Of Lockdown
Ep 87. Our Current Experiences Of Lockdown
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
37:60
July 26, 2021
Ep 86. Changing Directions, Opportunity & Adversity
Ep 86. Changing Directions, Opportunity & Adversity
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
43:39
July 19, 2021
Ep 85. Training Hard, Exercise Selection, Lower Back Pain, Building Phase.
Ep 85. Training Hard, Exercise Selection, Lower Back Pain, Building Phase.
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
34:39
July 12, 2021
Ep 84 Q&A: Advice to new PTs & Social Media Growth
Ep 84 Q&A: Advice to new PTs & Social Media Growth


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/
47:30
July 05, 2021
Ep 83. Am I Enough?
Ep 83. Am I Enough?
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/
42:36
June 28, 2021
Ep 82. Top 5 Nutrition Mistakes
Ep 82. Top 5 Nutrition Mistakes
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/
54:25
June 21, 2021
Ep 81. Body Building Perceptions
Ep 81. Body Building Perceptions
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/
41:34
June 14, 2021
 Ep 80. Holistic Skin Care with Lindy
Ep 80. Holistic Skin Care with Lindy
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/
01:21:34
June 07, 2021
Ep 79. Top 5 Training Mistakes Made in The Gym
Ep 79. Top 5 Training Mistakes Made in The Gym
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/
56:18
May 31, 2021
Ep 78. Self- Reflection, Comp Prep Update, Social Network
Ep 78. Self- Reflection, Comp Prep Update, Social Network
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/
54:37
May 24, 2021
Ep 77. Why Your Sleep Sucks
Ep 77. Why Your Sleep Sucks
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
49:05
May 17, 2021
Ep 76. Managing Work Stress, Fatigue, PMS
Ep 76. Managing Work Stress, Fatigue, PMS
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
45:24
May 10, 2021
Ep 75. Building Influence as A Leader
Ep 75. Building Influence as A Leader
“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
01:03:08
May 03, 2021
Ep 74. Setting Boundaries
Ep 74. Setting Boundaries
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
42:44
April 26, 2021
Ep 73. Couch Catch Up on the Gold Coast
Ep 73. Couch Catch Up on the Gold Coast
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/
38:37
April 19, 2021
Ep 72. Low Calories, Breast Augmentations, Amenorrhoea, Training Tips
Ep 72. Low Calories, Breast Augmentations, Amenorrhoea, Training Tips
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
01:04:19
April 12, 2021
Ep 71. Surviving A Calorie Surplus
Ep 71. Surviving A Calorie Surplus
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
43:41
April 05, 2021
Ep 70. Lessons Learnt Part Two
Ep 70. Lessons Learnt Part Two
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
48:40
March 29, 2021
Ep 69. Comfort Zones and Confidence
Ep 69. Comfort Zones and Confidence
“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
51:43
March 22, 2021
Ep 68. The Science Of Building Muscle With Dr Mike Todorovic
Ep 68. The Science Of Building Muscle With Dr Mike Todorovic
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
01:00:25
March 15, 2021
Ep 67. Sleep, Stress and How You Spend Your Time
Ep 67. Sleep, Stress and How You Spend Your Time
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
37:33
March 08, 2021
Ep 66. Training Considerations
Ep 66. Training Considerations
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
56:46
March 01, 2021
Ep 65. How We Train, How To Grow, Women’s Health, Uni Tips
Ep 65. How We Train, How To Grow, Women’s Health, Uni Tips
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
49:34
February 22, 2021
Ep 64. Women Are Not Small Men- The Aftershow
Ep 64. Women Are Not Small Men- The Aftershow
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
48:28
February 15, 2021
Ep 63. Women Are Not Small Men With Dr Stacy Sims
Ep 63. Women Are Not Small Men With Dr Stacy Sims
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. IG: @drstacysims @sharellegrant @daniantonellos @levelup_podcast_ Please leave us a review to let us know what you thought of today's episode xx
01:05:57
February 08, 2021
Ep 62. Level Up Financially, Be A Better Coach, Get Strong.
Ep 62. Level Up Financially, Be A Better Coach, Get Strong.
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 🙏
01:00:36
February 01, 2021
Ep 61: Breast Implant Illness, Getting Abs, Hunger and Comp Prep.
Ep 61: Breast Implant Illness, Getting Abs, Hunger and Comp Prep.
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_ Please leave us a review to let us know what you thought of today's episode xx
53:26
January 25, 2021
Ep 60. How To Manage A Bad Training Day
Ep 60. How To Manage A Bad Training Day
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
57:38
January 18, 2021
Ep 59. Dealing with criticism, barbell squatting, glute imbalances and dating 101
Ep 59. Dealing with criticism, barbell squatting, glute imbalances and dating 101
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
51:58
January 11, 2021
Ep 58. Self-awareness, Competing Disasters, Burn Out and Period Depression
Ep 58. Self-awareness, Competing Disasters, Burn Out and Period Depression
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
54:23
January 04, 2021
Ep 57. Goal Setting
Ep 57. Goal Setting
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
01:03:56
December 28, 2020
Ep 56. Choosing A Coach, Workout Timing, Post Illness Training and Technique Tips.
Ep 56. Choosing A Coach, Workout Timing, Post Illness Training and Technique Tips.
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
56:13
December 21, 2020
Ep 55. Nutrition for Women’s Health with Lan Pooley
Ep 55. Nutrition for Women’s Health with Lan Pooley
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_ Please leave us a review to let us know what you thought of today's episode xx
01:15:36
December 14, 2020
Ep 54. Daily Living, Maintaining Abs, Calorie Surplus, Photoshoots, Stretching
Ep 54. Daily Living, Maintaining Abs, Calorie Surplus, Photoshoots, Stretching
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_ Please leave us a review to let us know what you thought of today's episode xx
58:41
December 07, 2020
Ep 53. Natural Remedies and Chinese Medicine with Dr. Abbie Cloherty
Ep 53. Natural Remedies and Chinese Medicine with Dr. Abbie Cloherty
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_ Please leave us a review to let us know what you thought of today's episode xx
01:13:41
November 30, 2020
Ep 52 Q&A. Failing Exams, Training Styles, Intuitive Eating, Libido and Male Attraction
Ep 52 Q&A. Failing Exams, Training Styles, Intuitive Eating, Libido and Male Attraction
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_ Please leave us a review to let us know what you thought of today's episode xx
53:43
November 23, 2020
Ep 51. Dieting Methods with Holly Baxter Norton
Ep 51. Dieting Methods with Holly Baxter Norton
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_
01:16:25
November 16, 2020
Ep 50. Transitioning Jobs and Building an Online Presence
Ep 50. Transitioning Jobs and Building an Online Presence
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_ Please leave us a review to let us know what you thought of today's episode xx
01:08:05
November 09, 2020
Ep 49. How To Grow Your Glutes
Ep 49. How To Grow Your Glutes
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. 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_ Please leave us a review to let us know what you thought of today's episode xx
01:08:44
November 02, 2020
Ep 48. Rituals and Habits
Ep 48. Rituals and Habits
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_ Please leave us a review to let us know what you thought of today's episode xx
01:02:29
October 26, 2020
Ep 47. Q&A: Body Positivity, Body Scans, Training for Abs, Lower Back Pain, Body Types
Ep 47. Q&A: Body Positivity, Body Scans, Training for Abs, Lower Back Pain, Body Types
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_ Please leave us a review to let us know what you thought of today's episode xx
01:05:08
October 19, 2020
Ep 46. The Longest Lockdown in The World; Normalization and Neuro Education with Michelle Baty
Ep 46. The Longest Lockdown in The World; Normalization and Neuro Education with Michelle Baty
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_ Please leave us a review to let us know what you thought of today's episode xx
01:07:39
October 12, 2020
Ep 45. Another Level Another Devil
Ep 45. Another Level Another Devil
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_ Please leave us a review to let us know what you thought of today's episode xx
46:37
October 05, 2020
Ep 44. Science- Based Facts with Luke Tulloch
Ep 44. Science- Based Facts with Luke Tulloch
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_ Please leave us a review to let us know what you thought of today's episode xx
01:11:41
September 28, 2020
Ep 43. Advanced Training Methods for Hypertrophy
Ep 43. Advanced Training Methods for Hypertrophy
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.
46:55
September 21, 2020
Ep 42. Taking Action
Ep 42. Taking Action
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_ Please leave us a review to let us know what you thought of today's episode xx
47:44
September 14, 2020
Ep 41. Sustainable Training and Flexible Dieting with Danny Kennedy
Ep 41. Sustainable Training and Flexible Dieting with Danny Kennedy
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_ Please leave us a review to let us know what you thought of today's episode xx
59:04
September 07, 2020
Ep 40. Peak Performance with Alyssa Ford
Ep 40. Peak Performance with Alyssa Ford
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_ Please leave us a review to let us know what you thought of today's episode xx
50:06
August 31, 2020
Ep 39. Stress Management
Ep 39. Stress Management
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_ Please leave us a review to let us know what you thought of today's episode xx
01:16:59
August 24, 2020
Ep 38. Powerlifting, Nursing and Social Media with Paige Mills aka Bikerbiddie
Ep 38. Powerlifting, Nursing and Social Media with Paige Mills aka Bikerbiddie
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_ Please leave us a review to let us know what you thought of today's episode xx
52:17
August 17, 2020
Ep 37. Back Pain, Burnout, PT Courses, Home Training, Inspiring Others (Q&A)
Ep 37. Back Pain, Burnout, PT Courses, Home Training, Inspiring Others (Q&A)
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_ Please leave us a review to let us know what you thought of today's episode xx
37:08
August 10, 2020
Ep 36. Fixed VS Growth Mindset
Ep 36. Fixed VS Growth Mindset
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_ Please leave us a review to let us know what you thought of today's episode xx
54:56
August 03, 2020
Ep 35. Training for Aesthetics VS Training for Strength
Ep 35. Training for Aesthetics VS Training for Strength
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.
52:41
July 27, 2020
Ep 34. Getting Started in the Fitness Industry
Ep 34. Getting Started in the Fitness Industry
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_ Please leave us a review to let us know what you thought of today's episode xx
37:37
July 20, 2020
Ep 33: Q&A: Food Cravings, Reverse Dieting, Cardio, Glute Training.
Ep 33: Q&A: Food Cravings, Reverse Dieting, Cardio, Glute Training.
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_ Please leave us a review to let us know what you thought of today's episode xx
43:51
July 13, 2020
Ep 32. Following Your Passion with Danielle Weber
Ep 32. Following Your Passion with Danielle Weber
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_ Please leave us a review to let us know what you thought of today's episode xx
55:04
July 06, 2020
Ep 31. Evidence Based Nutrition with Tyarra Nelson
Ep 31. Evidence Based Nutrition with Tyarra Nelson
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_ Please leave us a review to let us know what you thought of today's episode xx
01:20:39
June 29, 2020
Ep 30. Hip Thrust, Squat and Deadlift Technique
Ep 30. Hip Thrust, Squat and Deadlift Technique
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_ Please leave us a review to let us know what you thought of today's episode xx
49:38
June 22, 2020
Ep 29. Starting Back In The Gym
Ep 29. Starting Back In The Gym
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_ Please leave us a review to let us know what you thought of today's episode xx
17:57
June 15, 2020
Ep 28. Strategies for Advanced Flexible Dieting
Ep 28. Strategies for Advanced Flexible Dieting
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_ Please leave us a review to let us know what you thought of today's episode xx
33:34
June 08, 2020
Ep 27: How To Choose A Good Coach
Ep 27: How To Choose A Good Coach
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_ Please leave us a review to let us know what you thought of today's episode xx
34:18
June 01, 2020
Ep 26: Hormone Health with GABRIELA ROSA
Ep 26: Hormone Health with GABRIELA ROSA
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
01:08:14
May 25, 2020
Ep 25. Overcoming Adversities with NIKKI CASSEBOHM
Ep 25. Overcoming Adversities with NIKKI CASSEBOHM
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_ Please leave us a review to let us know what you thought of today's episode xx
47:51
May 18, 2020
Ep 24: Mindset Mastery with MICHELLE BATY: Part 2.
Ep 24: Mindset Mastery with MICHELLE BATY: Part 2.
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_ Please leave us a review to let us know what you thought of today's episode xx
53:59
May 11, 2020
Ep 23. Mindset Mastery with MICHELLE BATY: Part 1
Ep 23. Mindset Mastery with MICHELLE BATY: Part 1
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_ Please leave us a review to let us know what you thought of today's episode xx
01:13:19
May 04, 2020
Ep 22. Motivation and Mindset in Lockdown
Ep 22. Motivation and Mindset in Lockdown
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_ Please leave us a review to let us know what you thought of today's episode xx
43:52
April 27, 2020
Ep 21. Periods and Performance
Ep 21. Periods and Performance
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_ Please leave us a review to let us know what you thought of today's episode xx
25:56
April 20, 2020
Ep 20. Q & A: Bloating, journaling, training with; your period, back pain or chronic illness.
Ep 20. Q & A: Bloating, journaling, training with; your period, back pain or chronic illness.
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
32:27
April 13, 2020
Ep 19. Sleep Hacks
Ep 19. Sleep Hacks
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
52:05
April 06, 2020
Ep 18. How To Have A Good Home Workout
Ep 18. How To Have A Good Home Workout

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
14:26
March 30, 2020
Ep 17. Staying Healthy ft. COVID-19.
Ep 17. Staying Healthy ft. COVID-19.
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
50:15
March 23, 2020
Ep 16. Supermarket Hacks
Ep 16. Supermarket Hacks
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 Please leave us a review to let us know what you thought of today's episode xx
32:32
March 16, 2020
Ep 15. Foundation Season
Ep 15. Foundation Season
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
28:23
March 09, 2020
Ep 14. Movement Is Medicine
Ep 14. Movement Is Medicine
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
45:52
March 04, 2020
Ep 13. A Champion's Mindset with HATTIE BOYDLE
Ep 13. A Champion's Mindset with HATTIE BOYDLE
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
54:35
February 24, 2020
Ep 12. Flexible Dieting
Ep 12. Flexible Dieting
What flexible dieting is, why we use it and who it is suitable for. IG: @levelup_podcast_ @sharellegrant @daniantonellos
35:30
February 17, 2020
Ep 11. Perspective
Ep 11. Perspective
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
32:19
February 10, 2020
Ep 10. Getting Shit Done
Ep 10. Getting Shit Done
We share our tips on how we get shit done and are “productive” instead of just “busy.” IG: @levelup_podcast_ @sharellegrant @daniantonellos
54:34
February 03, 2020
Ep 9. Q & A: Comparing, recovery methods, health while competing and empowering one another.
Ep 9. Q & A: Comparing, recovery methods, health while competing and empowering one another.
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
31:30
January 27, 2020
Ep 8. Managing Shift Work and Night Duty
Ep 8. Managing Shift Work and Night Duty
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
47:02
January 20, 2020
Ep 7. Our Recent Changes To Training And Nutrition
Ep 7. Our Recent Changes To Training And Nutrition
We discuss how we refined our processes from 2018 to 2019, including cardio, supplements and training styles. IG: @levelup_podcast_ @sharellegrant @daniantonellos
25:28
January 13, 2020
Ep 6. The Time After A Body Building Show (Post Comp)
Ep 6. The Time After A Body Building Show (Post Comp)
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
54:01
January 06, 2020
Ep 5. The Reality of Competing In Body Building
Ep 5. The Reality of Competing In Body Building
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
51:36
January 02, 2020
Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting.
Ep 4. Q & A: Mindset around building muscle, growing glutes, 8 week challenges and intermittent fasting.
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
46:38
December 26, 2019
Ep 3. Making the most of the Silly Season while Maintaining Health and Results
Ep 3. Making the most of the Silly Season while Maintaining Health and Results
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
34:14
December 20, 2019
Ep 2. How To Get Started In The Gym
Ep 2. How To Get Started In The Gym
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
32:45
December 16, 2019
Ep 1. Lessons Learnt and Mistakes Made
Ep 1. Lessons Learnt and Mistakes Made
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
35:45
December 09, 2019