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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: @levelup_podcast_ @sharellegrant @daniantonellos
#LUWSD
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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
“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 3, 2021
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
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: @levelup_podcast_ @sharellegrant @daniantonellos
38:37
April 19, 2021
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
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 5, 2021
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: @levelup_podcast_ @sharellegrant @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
“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
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
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 8, 2021
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 1, 2021
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
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
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 8, 2021
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 1, 2021
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
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
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
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 4, 2021
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.
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
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
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 7, 2020
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
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
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
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 9, 2020
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 2, 2020
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
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
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
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 5, 2020
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
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
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
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 7, 2020
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
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
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)
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
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 3, 2020
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
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.
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
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 6, 2020
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
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
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
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 8, 2020
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 1, 2020
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
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.
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
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 4, 2020
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
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.
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
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 6, 2020
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.
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
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
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 9, 2020
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 4, 2020
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: @levelup_podcast_ @sharellegrant @daniantonellos @hattieboydle 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
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
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
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 3, 2020
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
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
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. Post Comp
We discuss what it's like after a bodybuilding competition and strategies to apply in order to avoid "post comp blues." IG: @levelup_podcast_ @sharellegrant @daniantonellos Please leave us a review to let us know what you thought of today's episode xx
54:01
January 6, 2020
Ep 5. The Reality of Competing
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: @levelup_podcast_ @sharellegrant @daniantonellos Please leave us a review to let us know what you thought of today's episode xx
51:36
January 2, 2020
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
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
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
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 9, 2019