Level Up With Sharelle and Dani

Season 2 Ep 1 is now LIVE! In this first episode, we talk about what to expect in this next season and what we learnt in the break around refining processes when you come to a cross roads in life.

Lots has changed and many lessons have been learned since we started this podcast and we look forward to sharing this new chapter with you all.

We are so excited to be back!

It’s time to Level Up!

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Wow, season one has been a goodie!

180 episodes and over three years of recording. But, just like your favourite netflix show or like a year at university, it’s time for a seasonal break. Don’t worry, we will be back!

We will be using the break time to refine, plan and prepare for a new and improved season two. In the meantime, please continue to listen to our pre-recorded episodes and please reach out to us on our pages. We would also appreciate your reviews on the podcast app, to help us with our next direction.

We look forward to coming back better than ever! Sharelle & Dani xxxx

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

In this bite-sized rewind episode, we talk about how important it is to balance volume and effort for maximum intensity.

When it comes to balancing work, training and other life endeavours, we think that it’s actually unachievable to do so unless you want to be average at a lot of things.

If you wish to achieve greatness, you must put time, energy and focus into one area for a certain period of time. This means compromising other areas of life.

In today’s episode we discuss how our “seasons” have changed over the years and give advice on how to stay on top of many pursuits.

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

In this bite-sized rewind episode, we talk about why women shouldn't eat just like men.

The desire to belong is innate… it’s survival. If we feel like we are isolated from a group, it brings on all kinds of discomfort.

This is exactly what can happen when we set a new goal for ourselves which no longer aligns with our past self or circle of loved ones.

In today’s episode, we discuss and normalize the feelings that arise when changing paths and how to overcome them, or at least make the process a little easier.

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

In this bite-sized rewind episode, we bust some common nutrition myths in the fitness industry.

We love the questions we receive from you guys!

In this episode, we talk about a little bit of everything. Fast food and whether we eat it, Pilates, taking time off training and the biggest challenges we have faced as coaches.

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

In this bite-sized, rewind episode we learn about different types of muscle and what happens to them during exercise, including the physiology behind muscle hypertrophy and strength.

The importance placed on social media for business and building a personal brand is on the rise. In today’s episode, we discuss how perfectionism, comparison and insecurities can impact our confidence and how we show up on social media.

We take you through our best ways to build confidence and find your unique points in a world of trends and similarities. 

There’s always something you can offer, it’s just about finding what that is and how it can be best delivered.

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

In this bite-sized, rewind episode, we talk about mini-cuts: when they can be useful and why sometimes they're not the answer.

Dr. Jolene Brighten NMD (doctor of naturopathic medicine) is a hormone expert, nutrition scientist, and thought-leader in women’s medicine.

Dr. Brighten is the author of Is This Normal (launching today); which is a non-judgmental guide to creating hormone balance, eliminating unwanted symptoms and building the sexual desire you crave. 

We have both followed her for years on social media…she’s the sex-ed teacher we both wish we had the privilege to learn from at a younger age. Better late than never ;) 

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

In this bite-sized, rewind episode we answer all your questions around building your glutes, mind-muscle connection, and avoiding DOMS.

Sleep is a fundamental need, yet so many people chronically undersleep! Sleep disorders are on the rise and this issue is only getting worse due to modern times.

In this episode, we share our best sleep hacks and personal experiences that you can take from, in order to improve your sleeping habits.

It’s a work in progress and must continue to be fine tuned.

For another of our sleep episodes, please listen to episode 77. Why Your Sleep Sucks.

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

In this bite-sized, rewind episode, we talk about the pros of macro tracking and tips on how to implement.

Lots of people think that running their own business is easier than working for someone else.

It’s not all glitz and glam and it can be very challenging. We often see people’s highlight reel on social media portraying a laptop lifestyle…when in reality, it’s not long before that laptop will overheat in the sun.

In today’s episode, we discuss what goes on behind the scenes in business, such as working all kinds of hours of the day, the challenges with scaling/expanding and paying taxes.

We give the advice that we wish we had when starting out.

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

In this bite-sized throwback episode, we talk about tracking macros, and how we tackle our approach throughout the years.

There are periods where one should coach themselves, however taking on this responsibility without learning the required skills can lead to substandard results.

In today’s episode, we discuss three common mistakes people make when trying to coach themselves. These include falling into the trap of not practicing what they preach, avoiding things they don’t like and developing strong biases.

It’s important to do the things you don’t feel like and continuously seek to grow and learn.

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

In this bite-sized throwback episode, we talk about how important it is to take rest, recover and just, do less. 

Today’s episode was inspired by some questions we received from some year 8 & 9 students around mental health and motivation in sport and physical activity.

It was so nice to be able to provide the information we wish we had at that age, to these students and to all of our listeners.

We take a trip down memory lane to when we were teenagers and discuss what things were like then, compared to now.

This episode is a nice reminder that there is always some kind of physical activity for you, you just have to find what you enjoy and keep persisting.

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

In this bite-sized throwback episode, we talk about how to take care of yourself when you're feeling a bit off, so you can come back stronger and faster! 

We believe that there are certain fundamental skills every person should have, irrespective of their training goals.

Today we share our rationale behind our list of certain movements and activities for a thriving and safe life.

Take the time to reflect on these activities and find which areas may be lacking.

• Deadlift & squat your body weight
• Brace
• Plank for at least 60 seconds
• Balance on one leg
• Run for 5 minutes
• Be able to swim at basic levels
• 10 body weight push-ups
• Unassisted pull-ups (at least 1).

We look forward to hearing how you go!

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

In this bite-sized throwback episode, we talk about the importance of discipline and what it takes to have hard goals. 

This is the time of the year that many people can “fall off track.” The holiday hype is well and truly over and motivation can start to diminish.

In today’s episode, we discuss the Do’s and Don’ts of habits and behaviours when trying to get back to your goal.

It may have come to a time when you just need to dig your heels in and take ownership of your situation.

We share the realities of what we go through when times get tough and how we like to regain control of situations.

We felt pumped after this one, so we hope you do too.

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

After going through his own gut healing journey, Charley now dedicates his life to educating others on how to improve their gut health.

This is an area of health and wellness where credible information is quite scarce, so it was amazing to have Charley on the podcast to share his expertise.

We spoke about common gut health issues and the behaviours that can exacerbate them. Charley also shared some knowledge around the gut to brain connection. This is an informative episode and we know you will love it!

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

In this bite-sized throwback episode, we talk about the importance of building impactful habits.

When we hear the word hustle, we tend to think of someone who works hard, makes sacrifices, is resilient and determined.

Having these qualities can be extremely beneficial in order to reach certain milestones, but they can be detrimental if we push it too far.

In today’s episode we discuss why people feel the need to hustle, including internal and external motives and we share when it’s important to take a step back.

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

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. 

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

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. 

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

In this bite-sized throwback episode, we provide some top tips on how to 'get shit done!' and how to maximise your time efficiently. 

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

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!

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

In this bite-sized episode, we chat about all things sleep-related and strategies on how to get some z’s!

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

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.

In this bite-sized episode, we discuss all things goal setting, habit tracking and setting a clear vision for the year ahead!

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.
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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

In this bite-sized episode, we discuss how to unlock your full potential when working with a coach, or when training in the gym.

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

In this bite-sized episode, we cover all things around confidence, breaking through your comfort zones and owning it! 

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

In this bite-sized episode, we cover all things around growing your glutes including exercise selection, genetics and more.

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

In this bite-sized episode we discuss all of the nutrition mistakes we've made (so you don't have to!) 

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

In this bite-sized episode we discuss our thoughts around reducing calories on rest days, night duty or shift work.