Stacey Transformation

Ro is down to Earth and relatable. She doesn’t pretend she lives on Salad and that’s how she lives her life. She is open about her own habits such as not loving vegetables, but eating them anyway and making sure she has her ice-cream as much as possible – This makes me feel like I can have some of that stuff too and still hit my goals.

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Rhianna Transformation

Rhianna Transformation

How do you feel about Ro as a Coach?
As a coach there isn’t anything more you could ask for, Ro really strives to help every client she has.
I have always felt like Ro cares I’m not just another number, she is there to help me achieve the goals i set.

What do you like about #TEAMSMART?
Being a part of TEAM SMART is awesome, it’s so nice to be able to connect with a group of girls all going doen the same path helping each other out and encouraging each other to be the very best we can be.

What has your experience been like with #TEAMSMART?
My experience with TEAM SMART has been amazing, i have made many new friends and learnt lots of valuable lessons. All the girls are super supportive and happy to help each other as often as they can.
What’s so different about #TEAMSMART to other things you have tried?
To me the biggest difference from TEAM SMART to anything else i have done is that the way Ro approach’s her clients and helps them makes it all maintainable, it is very realistic and easy to stick too.

Whats some of your highlights in life/achievements since being in #TEAMSMART?
My biggest highlight would be competing with TEAM SMART last year, that is something i never thought i would be able to do but with the help and push from Ro i was able to do it.
Since being a part of TEAM SMART i have achieved so much more than i ever thought possible both physically and even mentally. I never thought i would be where I now am, i have never been so happy, confident and comfortable in my own body as i now am. I have learnt how to balance out every day life and still maintain a healthy life style.
I have pushed myself in the gym to do more and also pushed myself wit the foods i now eat to meet my macros while still getting to enjoy some treats.

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Latest Transformations

Nik Transformation

Ro has been amazing as a coach, very supportive and very positive and encouraging on this journey.
I like that team smart is such a “family” and always encouraging each other!

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Lisa Transformation

I needed a big change in my life after having my third child and I needed to find someone to provide the support to help get me where I needed to go. Also, I needed someone who was human and understood that life is to be lived and enjoyed but you always saddle up and get back on the horse!

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Adele Transformation

This is my sister Adele, after living in Perth for 3year she moved home in November 2012, I remember thinking to myself how do I tell her I’m concerned about her weight? Now this had nothing to do with looks this was concern for her health and considering a part of my job as a Trainer is to guide people through their weight loss I had no idea how to tell someone without hurting them that it was it was time to start?

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Tips to Reduce Your Stress Levels

Tips to Reduce Your Stress Levels

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Life is so fast paced these days that most of us find that we are stressed at least at some point in the week.

But stress not only takes away from the enjoyment of life, it can hinder your results.

MY 3 TOP TIPS TO REDUCE STRESS

JOURNAL

Our brains amongst other organs, is one of the hardest working organs we have. Because it works so hard, we are constantly thinking even if we don’t realise it. Some of our thoughts can actually build more anxiety and stress subliminally. In the back of our minds, we may be dwelling on a past argument we’ve had with a friend, or our next career move. 

Journalling is a way to get your thoughts out of your head and into perspective. Use a note pad, a specific journal or download one of the awesome journalling apps like Day One.

If you’re unsure what to write these prompts might help you get started:

What are the current thoughts & feeling in your head?

What do you need more of in life?

What things set your soul on fire?

What holds you back?

What achievements has the day bought? 

What plans do you have for the week?

What are some limiting beliefs you have that’s holding you back from your best life?

Of course you can write just about anything that’s been bothering. Our goal is to destress and let go of the anxiety that’s been built up in your head.

DECLUTTER

Our space, is usually a reflection of our mind and lifestyle in some manner. If you are living in a cluttered space or working in a congested environment stress may be knocking at your door. We may not realise it but giving your space a good clean can alleviate some of the worry you may be experiencing. 

I know, it may sound a bit crazy, but trust me!

“A clean space, brings a happy face!”

By removing the clutter you’re remove the distraction and it will only take you 5mins to get your areas feeling less cluttered, and if you create a system it will stay that way.

DO SOMETHING FOR YOU

Just stop for a moment, take a deep breath and do something small for yourself for just 5-10mins. Maybe it’s enjoying your coffee without reading emails, meditating, a walk around the block, cuddle your pet or just sit in some silence for 5, anything to clear your mind & reset. 

As you can see all the above tips would only take 5-10mins out of your day, so give them 1 or all a go next time you’re feeling stressed and see how your mood changes.

R.x

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Going Inward – Finding Your Zen to De-stress

Going Inward – Finding Your Zen to De-stress

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My sister was reading over some content I had created for my Online #TEAMSMART girls this week and she said at the end; ‘I forgot you do all that meditation stuff cause you start you fitness journey with yoga.’ I laughed, I laughed at the ‘stuff’ referral and that she assumed I had just stopped meditating cause my yoga practice had stopped. I actually started my journey with meditation, it lead to the yoga teacher training.

10years ago I was in a bad place with; work, money, loosing friends that I thought where close to me, and thats when I found meditation. When I first started I would follow a 5min guided meditation app 3 times a week, I soon increased it to 10mins, then 15mins and then to everyday, I now either sit in silence or listen to a chant for 10mins 3-4times per week.

I too this day, honestly put meditation down as the reason I got the strength to get out of that dark place. In those minutes ea. day I had a chance to breath, clear my head of the workplace bullying, growing debit and the fact some of my friends stopped message back much less asked if I was ok, I was allowed to forget everything, and just breath, connect with how I really felt and then the old me started to shine threw. I got myself out of my hole, got my shit together applied for every job possible, told everyone I spoke to I was looking for a job, any job! And then the job come knocking, walked into the office of my then job and said ‘I’m leaving, here’s my 2 weeks notice and if I so much as hear a nasty word or see one look or snicker in the next 2 weeks I’m walking out the door.’ It was the businesses busiest 2 weeks of the year but Rowena was back, the REAL Rowena, the real Rowena had a set up balls but also had integrity hence why I gave 2 weeks notice instead of just walking out.

I think meditation is under appreciated by so many and shrugged off as a Yogi practice, but it is something I think would benefit everybody.

HERE ARE MY TIPS TO MEDITATION:

Use an App

Personally I can’t handle guided apps anymore, I find they interrupt me as I’m hitting my zen (that moment you connect and feel your internal sway, you honestly feel like your rocking), I prefer silence or a chant so I can feel the vibrations, even if I don’t chant with it. But for a beginner guided apps are great! Use the app to help you get into the routine of breathing and bringing your focus back to your breathing.

The apps I used to use are no longer in the store, but I suggest searching ‘yoga meditation’ in the store so you get something that is more targeted at going inwards. You could try the Headspace app, but I’m not a fan, tried it but just didn’t do for me. 

My Favourite chant is the Gayatri Mantra, there is so many versions of it on music apps so find the one you like the best!

Being present

The term “being present” is thrown around a lot these days. But I think it is about letting go of whatever else is going on in your life and focusing on the here and now. A physical practice that requires focus can give your frantic mind a break. This might just let the real you shine through.

There are many ways to turn inward. But for me it was about connecting with my body, being still and silent, undisturbed to connect with myself.

Pratyahara

Pratyahara is the fifth of the eight limbs of Ashtanga yoga. (my 2nd yoga education was in Ashtanga, try it it’s tough!) Nischala Joy Devi describes it as “Encouraging the senses to draw inward.” 

By eliminating distractions, you begin to see that everything you need is within you. That you already have the capacity for happiness, fulfilment and greatness. You just need to uncover it.

Something very important for you to remember when you start meditating is that it won’t be perfect from your first session, your mind will wonder and you will be all over the place, just continue practicing and you will find your zen.

HERE ARE MY TIPS TO MEDITATION:

1. Take time each day to be quiet.
This could be a short, uncomplicated five-minute mediation. Or maybe find a sunny spot outside to sit and absorb the sun.

2. Practice forward folds.

Above are my favourites. It is more calming to get your forehead to connect to something so if you can’t get your forehead to touch in one of the above poses place something between the floor and your forehead or hold your elbows in the forward bend so your forehead connects with your arms.

3. Do one thing at a time.

Multi-tasking is lyfe, I get it, it’s the only way everything gets done in my day running my 2 businesses and running a house hold. But each day pick one thing to solely focus on, for example prepare dinner without talking on the phone, check-in emails, or doing the dishes. (options are endless)

4. Do Yin yoga.

Yin Yoga is my favourite yoga! The best book I’ve found to date is: Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well

(I am not affiliate with this author in anyway just a book I loved)

 

So you don’t need to meditate to turn inwards and connect with the real you, there is many ways you can do it, you just have to stop and give it a go.

R.x

 

P.s. Team Smart girls get ready for the Guided Meditation section of the new website, it’s going to be AMAZING!

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Post Competition Rebound

Post Competition Rebound

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You killed your competition prep for 12, 16, 20 weeks, how ever many weeks it took you to get into the best shape of your life. You graced that stage like it was yours and if you’re really lucky you bought home some hardware.

The Aftermath 

But now that day is over, fake tan & makeup washed down the drain and the glitz and the glamour a close memory. But so is you goal, and your drive. Knowing you where getting on stage in a number of weeks kept you compliant no matter how hard things got, you knew you just had to get to a certain date and you were good, you could push through to that. What ever it takes.

The thing is you’re now at a body fat % you can’t stay at, but also a restrictive calorie goal that isn’t sustainable. 

Time for the Blow Out

Post comp everyone lets their hair down for a treat meal, and the more often you compete the better you get post comp but, a lot of first timers go weeks having these treat meals. Every meal, every bite is a treat meal and as everyday goes by you start to see your reflection back and that girl is looking far from the Bikini or Fitness competitor she was 7-14days ago, she’s super puffy and the scales are saying a similar thing to your reflection.

The Negative Cycle

In a panic you try to go back to macros that where from Peak Week or ever 2 weeks out from Comp but you just can’t stay compliant. Why can’t you stick to these numbers, you did it before! It’s because as I said before you goal is gone. By rights your coach should of given you exit macros to get you back to your new maintenance ASAP! If they didn’t…never use that coach again. For me I always get my girls to stay on my regular coaching for at least 4 weeks post comp, its enough time for a quick reverse but also enough time to have someone around to make sure you stay on the straight an narrow in this difficult time known as your Reverse Diet.

Lack of Support

I’ve experienced post comp prep blowouts where I gained 10kg in 5months, this was the only time I didn’t coach myself, I had used a coach and his only follow up support/coaching post show, was ‘don’t eat like shit’. I in turn binged in secret for those 5months, it was only when the scales hit that 10kg up weight that I got my shit together, had a mirror chat (you know when you speak to yourself in the mirror), I coached myself, created a game plan like I was a client of my own, I stopped caring about the weight gain and just got back on track, then I got control of the weight once more.

2017 Post Comp Blow Out +10kg 5months
2018 Post Comp Reverse +10kg 12months

The Physic Post Show

The cruel reality for any Bikini or Fitness Competitor post show is that they watch their shreds disappear. Your mind will play tricks on you saying you’re looking chunky & chubby. But in truth you actually look great, still a lot leaner than what a majority of the population can maintain, it just feels that way because you know what you have looked like. This makes it important to have a supportive coach to reach out to to help you will your mindset post show and remind you that you look amazing!

Importance of your Reverse Diet

A Reverse Diet is a vital time post show, you want to take your time and do it right with as little blowouts as possible so that you can build back up your metabolic rate gradually, which will ultimately lead to you maintaining a leaner physic between shows, but also being able to eat more next time your cutting, when done right. You’re also in a state where massive blow outs will lead to massive fat gains because your metabolic rate is in a lowered state. 

Turning Back Time

For most the blow outs come from the restriction of a meal plan, this is part of why I don’t meal plan, I macro coach, it means you have a more flexible Competition Prep which means you haven’t missed out on every single one of your favourite foods for months on end, which makes them less tempting to go crazy on post show. I know for you if you have just come out of a comp prep that was a strict & restrictive meal plan for 12 weeks, your probably thinking what can I do about it now! But it’s what you can do right now and for next time. If you are thinking of competing again, look for another coach who does macro coaching so that you can have a more flexible lifestyle for the majority of your prep. But even reach out to them now, get started with them now for your reverse and also to help you get back on track if you are currently struggling with a post comp blow out. 

End Point

You can get control of what currently feels like an endless spiral. Just reach out to a coach, even if its the one you worked with for your competition prep (if they do between show coaching) and get someone to bring back your accountability but also your compliance while helping you reverse to maintenance. You’re only human, we all make mistakes.

R.x

 

Wanting to compete with #TEAMSMART ? Contact me today about starting your off season or competition prep: [email protected] 

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THIS IS KATY

She is stunning right! Theres nothing wrong with the gorgeous girl who started with my, but she wanted to compete, so compete she did!

Katy trusted me enough to eat more food & do a short bulk before we shredded her back for comp day.

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