Tone It Up - Bootcamp

Tone It Up - Bootcamp

By Tone It Up BootcampHealth & FitnessFitness
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Tone It Up - Bootcamp episodes

  • Episode 10. Protein quantity, portion size & meal prepping.

    As part of our GET OUT OF LOCKDOWN CHALLENGE I place a big focus on PROTEIN targets. To make it easier I have listed proteins sources that make it easier to hit those targets! These are available also in my November Newsletter - I'll attach a link to our BLOG POST for you. 


    However, all the details and loads more are in our CHALLENGE which kicks off on the 15th November - applications close 11th November. You can sign up here. 

    As usual if you'd like to contact me:

    Facebook: toneitupbootcamp

    Instagram: toneitupbootcamp


    16 min
  • Episode 9. Fixed & Growth Mindset

    I encountered a little road block yesterday in regards to where my business was going...

    I realised I was being stubborn or some may say having a 'fixed mindset' & shit had to change, ASAP!

    Have a listen to what I realised and have to say about MINDSET & see our BLOG page  on GROWTH V's FIXED MINDSET!



    16 min
  • Episode 8. Challenge Details

    I'm going to get real with you.  

    This is a "CHALLENGE" I'm not disputing that - but it's challenge of:

    accountability

    vulnerability

    honesty

    effort

    commitment

    dedication

    I'm not going to sugar coat the whole weight loss thing- it takes all the above and more.  Don't be fooled by the quick fix, low calorie, Intermittent Fasting, shake diets ... But I'm sure you have tried those before...

    So if I put a fancy advert to say you'll loose weight you will sign up and no doubt you will if you do the above.  But it's more than just counting calories.

    So If you are up for it :

    GET OUT OF LOCKDOWN

    CHALLENGE

    STARTS 15TH NOVEMBER

    Learn & implement new habits to help reach your goals

    Hit your calorie targets for weight loss (or your gains!)

    Learn how to loose weight & keep it off

    24/7 Online Support from your Coach

    Access to FREE training programs via our app

    Nutritional knowledge

    Complimentary access to our Recipe E Books

     Challenge open to all (Beginners - Advanced)

    5TH BONUS WEEK ADDED

    SIGN UP NOW!

    4 weeks Sign Up here: https://buff.ly/3bl8axT

    5 weeks sign Up here:https://buff.ly/3nBcUFH

    7 min
  • Episode 7. Be Vulnerable

    Vulnerability.. It's a strength. It shows your authentic self - not afraid to put yourself out there. Sometimes it's bloody horrible - the fear of rejection and disappointment. But as the saying goes - If you don't try, you will never know... well something like that anyway!

    LET ME KNOW WHEN YOU WERE LAST VULNERABLE....

    7 min
  • Episode 6. Goal Setting
    Episode 6 I talk about getting clear on your Goals, what I have planned and how I am going to get there. Subscribe to the mailing list to make sure you receive  your GOALS SETTING Questions so you can kicks arse in 2022. 
    Head to our website to join up. to our email list...https://www.toneitup.net.au/contact-1
    If you enjoy these podcasts then share and tell your friends :)
    Speak Soon
    Fe
    6 min
  • Episode 3. It’s all about cheating
    A “cheat meal” is only cheating on yourself.
    What does cheat meal mean to you?
    - Loosing control
    - Going off track
    - Not regulating
    - Eat what you want
    - Break from routine
    - No tracking
    - Cheat meal turns into a cheat day…week
    - Go for gold
    - Eat Anything
    - Regrettable
    Having a “planned” “monitored” “regulated” meal or day or weekend is ok. There isn’t guilt attached to this or a “fuck it mode” .
    What are your thoughts about CHEAT DAYS to DAY?
    13 min
  • Episode 2. Good Food, Bad Food…. Macros….
    Welcome!
    What is your ACTUAL goal?
    A better relationship with food?
    Good & Bad Food.
    Food is a source of energy Carbohydrates & Protein is 4 calories per 1 gram, for Fat it is 9 calories per 1 gram.
    You will loose weight if you are in a calories DEFICIT. You will gain muscle/size you will be in a calories SURPLUS. If you want to stay the same we keep the same weight you will be at MAINTENANCE.
    Adhering to a low carb diet you will have less fluid!
    Good and Bad - just what we have labeled them. They are BAD FOR YOU if they don’t agree with you!
    If following my Nutrtion I will your Protein Goal & I want you to hit that first and foremost.
    Tracking food consistently is essential to ensuring you hit your macros and not being in a calorie surplus - or even too low.
    If you are gaining weight - you are not in calories surplus.
    Follow us here, check out our page toneitup.net.au, Facebook (https://www.facebook.com/toneitupbootcamp).
    Shop all our recipe E Books (toneitup.net/shop)
    To sign up for Nutrition Coaching (https://www.toneitup.net.au/shop?page=2)
    Speak Soon!
    8 min
  • Episode 1. Who am I?
    A little random but about me! Fiona Tanner… Coach, Trainer, Friend. Head over to our webpage toneitup.net.au or Facebook page Tone It Up Personal Training, also our You Tube Channel.
    7 min

About Tone It Up - Bootcamp

From the publisher's feed

I’m going to share snippets of useful information on training, nutrition, random facts and whatever I feel like!