Smashing Calories

Smashing Calories Health/Fitness/Mindset/Coaching

15/06/2026

MINDSET MONDAY 💭
One of the most powerful conversations I’ve had lately came from an 80-year-old man named Peter.
No fancy quotes. No social media filters. Just decades of life experience packed into a few seconds.
His message?
“Make a decision. Don’t let your feelings make it for you.”
Ouch.
Because if we’re honest, how often do we hand the steering wheel over to our feelings?
“I don’t feel like training.”
“I don’t feel ready.”
“I’ll start when I’m more motivated.”

Peter wasn’t having any of that.
This is a man who knows struggle. A man who once relied on a walking frame to get around. Most people would have accepted that as their new normal.
Not Peter.
He made a decision about the future he wanted, saw it in his mind, and then got to work.
Fast forward, and he’s kicked the walking frame to the kerb and is dancing the Lambada with a grin on his face.

👉That’s the power of a decision backed by action.

This week, stop negotiating with your feelings and start backing yourself 🔥

Recovery might not be as exciting as scoring goals or smashing PBs, but champions know it’s part of the process.Happy Bi...
12/06/2026

Recovery might not be as exciting as scoring goals or smashing PBs, but champions know it’s part of the process.

Happy Birthday, superstar!

Enjoy the squeeze, relax, and soak up your special day. 🎂⚽️

We live in a world that celebrates the finished product.The strong athlete.
The successful business.
The confident perso...
12/06/2026

We live in a world that celebrates the finished product.
The strong athlete.
The successful business.
The confident person.
What we don’t see are the hundreds, sometimes thousands, of repetitions that happened behind the scenes.

The commitment to keep showing up when progress felt slow.

Quality is the result of consistency.
👉It’s built through repetition.
👉It’s refined through experience.
👉It’s earned through patience.

Whether it’s improving your movement, building strength, creating healthier habits, or chasing a goal that matters to you, don’t underestimate the power of simply showing up and doing the work.

One rep.

One session.

One day at a time.
Because in the end quantity breeds quality. 🔥

12/06/2026

FRIDAY MOVES 💥

This week, one of my clients was working on a loaded rotation movement.

At first, it felt challenging—and that’s exactly why we do it.

Rotation is a movement pattern we use every day. Whether it’s changing direction, carrying a child, reaching across the body, or participating in sport, the ability to produce and control rotation is important.

These movements help develop strength, stability, coordination, and body awareness.

As a coach, I don’t expect the first rep to be perfect.

I expect practice.

👉Because every repetition provides feedback.
👉Every repetition is an opportunity to improve movement quality, build confidence, and increase capacity.

Too often, people focus on perfection when they should be focusing on repetition.

Quantity breeds quality.

Fresh legs for tonight’s game. ⚽️🔥Training done. Work banked.Now it’s recover, recharge, and be ready when it counts.A l...
10/06/2026

Fresh legs for tonight’s game. ⚽️🔥

Training done. Work banked.

Now it’s recover, recharge, and be ready when it counts.

A little time in the Normatec boots so these legs are ready to compete and leave it all on the field tonight. 💪

10/06/2026

🔥 My Comfort Zone Tried to Talk Me Out of It.

Public speaking is one of the most common fears people have, and standing up in front of a room, I understood exactly why.

The racing heart.
The sweaty palms.
The voice in your head asking, “What if I mess this up?”

But here’s what I’ve learned:

Fear doesn’t mean stop.
Fear usually means you’re doing something that matters.

So I trusted the preparation.
I trusted the work I’d put in.
I trusted myself.

And I did it anyway.

Because every time I choose courage over comfort, I become the woman I want my kids, my clients, and myself to see.

Not fearless.
Just willing.

Feel the fear. Back yourself. Do it anyway. 💛

📵 Sorry I can’t come to the phone right now…I’m busy keeping a promise to myself. 😊💛Rest. Recover. Recharge.
06/06/2026

📵 Sorry I can’t come to the phone right now…
I’m busy keeping a promise to myself. 😊💛
Rest. Recover. Recharge.

05/06/2026

FRIDAY MOVES 💥Have you ever let the scale dictate your mood for the day? 👇

The number on the scale doesn’t tell the whole story.

So, I ran a simple experiment: 🔬
At my usual body weight of around 59–60kg, a 2kg+ change can look significant on the scale—but context matters.

✅ High-intensity training
✅ More calories
✅ Higher sodium
✅ Increased inflammation
✅Luteal phase

The result? The scale jumped 2.9kg in two weeks

Did I gain 2.9kg of body fat? Absolutely not.

Weight fluctuates daily due to hydration, food volume, inflammation, hormones, and stress. That’s why obsessing over the scale can be misleading.

It’s also a reminder that small daily choices add up—either moving us away from our goals or closer to them when we stay consistent with the basics.

✔️ Consistent movement
✔️ Nutritious foods
✔️ Hydration
✔️ Sleep
✔️ Managing stress

The lesson?

Don’t let a temporary number make permanent decisions for you.

Master the basics. Stay consistent. Trust the process.

The body responds when you give it time. 👊

🥇 1st place out of 60 runners!What an incredible achievement by Andra.People see the finish line, but they don’t always ...
05/06/2026

🥇 1st place out of 60 runners!

What an incredible achievement by Andra.

People see the finish line, but they don’t always see the early mornings, the late evenings, the commitment, the hard work, and the sacrifices made along the way.

Your dedication, consistency, and willingness to keep showing up have paid off. A well-deserved result and a job well done.

So proud of you, Andra. Keep chasing your goals 👏🔥

01/06/2026

✨ MINDSET MONDAY ✨Hello June

I’ve learned that some of the best things in my life came from moments when I stopped waiting and simply backed myself.

Not because I was fearless.
Not because I had all the answers.

But because I was willing to take the chance.

This month, trust yourself a little more.
Worry a little less.
And remember—growth lives on the other side of comfort.

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Fairfield Heights
Yennora, NSW
2164

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