I went for a walk by the beach this morning, so many people were out exercising.
It was really beautiful.
In Australia we have a long holiday until the start of February,
this is the first full week of work and people are ripping back into jobs and routines.
So the beach is packed and everyone is swinging kettlebells and doing burpees and step ups, circuit classes are full and everyone is running laps……
...and as much as I get pumped watching everyone exercise,
all that exercise is leading to very little in the way of results.
Well at least the type of result that you want.
Sure, you can get a fitter and no doubt you can lose a little weight but for you, exercise just won’t cut it.
To have elite body composition,
to grow glutes,
to get stronger
getting results that last longer than six weeks
or winning a fitness show
all require something different.
Consistent results come from scientifically increasing the amount of stress that your muscles and body are under.
We call this progressive overload.
It’s the difference between training and exercise.
In fact exercising and not training is the main reason why girls who come to me for coaching have not achieved the result they want in their heart of all hearts despite KILLING themselves for years doing absolutely everything.
They aren’t using a training program
and if they are they aren’t recording every rep, set and weight
and even if they are doing that, the weights and reps don’t increase each week.
They are exercising not training.
Exercise doesn’t work, but you already know that, because you have already put in more than enough work.
The result just isn’t there yet.
What does work is being the hardest worker in the room.
What does work is being the smartest worker in the room at the same time. What does work is providing the right type of overload.
You need to start training.
That’s what I teach the girls in
The Sports Model Project,
how to finally get the results they deserve after all these years of being the hardest worker in the room.
And girl, don’t I know that after the day I had yesterday.
It’s so easy to forget who you are.
It’s so easy to forget what you've done.
It’s so easy to forget the love you treat people with.
It’s especially easy when the song on repeat in your head is what you aren’t, what you can’t do and what you don’t have.
Yesterday I spoke with Kerwin Rae on his podcast.
It was a really great experience and I enjoyed talking with Kerwin.
Before our chat I was definitely operating from a space where It was easy to forget.
I was focused on:
What I’m not.
What I can’t do.
What I don’t have.
So talking about what I have done,
who I am, what I stand for
and what I have built in The Sports Model Project was a beautiful and timely reminder.
Because if your up or down, it’s all in your own mind.
It’s what you focus on.
I’m not telling you this as some guru.
I’m sharing this because I know it will help.
There is a really similar idea that athletes use, that I believe you should too.
See athletes are a little obsessive
they focus on the mistakes they make,
they beat themselves up and they very quickly forget what they have done well. (Feel familiar?)
So athletes learn to build a showreel in their mind.
They teach themselves a highlight tape that they have saved in their own mind. Each success, amazing floor routine, hand spring, layout, back squat or glute-ham raise gets saved in one mental movie.
Each image gets tagged with the colours they saw at the time, the tastes they experienced and the smells, then they replay that show reel over and over in their mind, especially when they are stressed.
What sort of show reel do you have?
It may just be thoughts and word right now.
Is it a reel of the best stuff
or a reel of the worst?
Where did it even come from?
Maybe it’s time to actively build your showreel?
Fill it with the good stuff you are doing and replay as needed.
If that feels daunting, a nice first step is to write five things you have done well in the last week and start to repeat that to yourself.
So I’m really thankful for appearing on Kerwin's Podcast yesterday,
it was a reminder of my showreel and of what I have done.
Whether I’m up or down it’s all in my own mind. It IS what I tell myself.
I have been an elite gymnast.
I have developed a powerful mindset.
I am a world champion.
I have over a decade of experience and expertise as a trainer and coach.
My peers are world leaders in training and nutrition.
I have built a business that gives me freedom AND delivers a worldclass service
I do help women all over the world to transform themselves.
I have created an environment, a team where women can support each other. I do love with my whole heart, all the time.
This is the principle of radical responsibility in action. “I am wholly responsible for my feelings, for my actions, my words and the thoughts I choose to keep."
"I am responsible for observing those feelings, thoughts, words and actions”
Radical responsibility is one of the 8 principles we live by in The Sports Model Project.
That’s just one reason why I’m so proud of my team, my program and the absolute positive force we are in helping women transform their bodies, their minds and their lives.
Is it your turn?
Space in my team is filling up. We only have ten spots left.
Once they are filled we will be closing entry for the foreseeable future.
Entry into The Sports Model Project is via application only.
This is only for women who are ready to be the hardest worker in the room.
What's The Best Present You Can Ever Give Yourself?
What is the best present you have ever gotten yourself?
I am so grateful that at some point in my life I made the decision to be the guard and nurturer of my soul.
I took it upon myself to learn the skills and develop tools to self-sooth AND maintain a burning desire to keep being better.
The drive for self improvement doesn’t have to come from pain.
It is infinitely more beautiful when it comes from the joy of infinite possibility that WE ALL HAVE ACCESS TO!
My catch up calls with my SMP girls each Friday, reinforce the value of the mental and emotional tools which I teach the girls and how powerful they are at helping them grow and evolve into the people they want to be.
For the past six weeks we have been working on a new mediation project in The Sports Model Project. We are working with the wonderful Billy Telfer (The Naked Chef) then giving our reflections of our practice inside of a private group. It’s been a challenge and a massive life upgrade for the whole team.
It’s the girls who apply these skills and tools that get the most phenomenal growth. In fact it’s the best present that they have ever given themselves.
We are seeing some pretty profound changes in the nature of the girls minds and the quality of their experience of this life.
We also see that they change physically. They are less bloated, less puffy and their measurements have started to move in a consistent fashion
Because in order to change who you are you must be willing to let go of the past.
You must be willing to change your old thoughts, words and actions. We all believe that we are a certain way now, because of something that happened in the past.
But that's not true.
Stuff happened once, we responded to it the best we could at the time but all of our responses from here on out are a choice that we make right now and keep on making.
Most women change their bodies without changing who they are and therefore they never really change.
They put all the effort in the external validation and base their happiness on that.
They have a new body but they still have the same stories, the same limitations, the same insecurities which is why they never appreciate or see what they have just achieved.
I known how that feels, I have been there many times before too.
But If you want to have self-confidence, if you want to be happy, then you need to start acting and thinking in a way that supports those goals, otherwise no matter that you do, no matter how good you look, it will never be enough.
It’s weird, people always say to me don’t ever change.
I have been told this by someone at every different stage I have been in.
The things is, I had changed. I have to change.
I must keep changing.
I cannot be the person I was 10 years ago if I want to keep evolving.
The true transformation is in the mind.
If you do not put effort into changing this, the more things change, the more they’ll stay the same.
Are you ready to the work?
Are you ready to change?
Click on the image below to apply for one of the limited spots in my team.
Sometimes we just need to be reminded how far we have come.
Sometimes we just need to admire women who have blazed a trail. Sometimes we need to be reminded of how much we are capable of.
They don't know who you are, they have no idea what you can do, no idea how much power YOU wield.
Sure it's an ad, but it's a reminder.
As you let your light shine you give permission for others to do the same.
I am thankful for Serena Williams letting her light shine despite dealing with poverty, sexism, explicit racism and some of the vilest bullying on the internet that any person in history has EVER dealt with.
She lept every hurdle with good grace and amazing style.
23 Grand Slam singles titles the most Grand Slam tournament wins in the Open Era. 14 Grand Slam doubles titles, all with her sister Venus, and the pair are unbeaten in Grand Slam doubles finals. At age 31, becomes the oldest female tennis player to be ranked number 1 since computer rankings began in 1975. This is the sixth time in her career to be ranked number one. 4 Olympic gold medals 1 in women's singles 3 in women's doubles—an all-time record shared Venus. She is the only woman on the Forbes list of the 100 highest paid athletes Speaks conversational French.
Serena started practising with Venus and Her Mum and Dad on a local court in Compton a place where people were doing it really tough at the time.
There are barriers to your greatness. They are made to be hurdled.
We are swimming against the tide of history but there was a time not that long ago that we were thought too weak to run marathons now we beat mean in the ultra-marathon.
There are barriers to your greatness, hurdle them.
Show them what crazy can do.
Eat More + Train Less = Radical Transformation
I'm super proud of my girl Stephanie Ellen! She has transformed her body over the last 12 months by becoming process driven and letting go of a whole heap of head junk around food and training.
In fact it's the physiological and emotional change that drives the physical transformation.
Last week she shared this message the girls in The Sports Model Project
and she has been kind enough to let me share it with you.
(Check in photos at the bottom)
"So I've been with SMP for about a year now and I remember being really ambivalent about joining at the start.."
"I'd been training for two years prior with some old school body builders, I was doing the typical split sessions plus doing F45 every day and eating next to nothing. I started binging (I'm talking 4000+ cals a day) then would not eat for 3-4 days after and exercise more to 'undo' the damage but it became a cycle and I began to develop signs of an eating disorder."
"Anyway I joined SMP, spoke to Nick Bradley-Qalilawa and then Hattie Boydle, where she offered me a new training program and 200 grams of carbs and I laughed thinking 'I'm trying to lose weight and Hattie wants to make me fat!"
"So I kept with it and saw some changes at the start which I was super pleased with because I got to eat more and actually lose some weight (and gain muscle)."
"In the first 6-9 months my changes fluctuated, I went up and down and thought maybe this was as good as it gets but I kept going because I liked being accountable and tracking my changes even if they were small or non existent. I used to look at photos and think nothing was changing but just kept with it. "
"Since around start of September this year, I've started to notice bigger changes. My photos are looking different each week now, aside from what the scales say. Hattie keeps saying 'wow you're looking great' and now I'm starting to see it happen. And it's taken almost three years for my body to be like, hey let's go!"
"I've started eating more food than ever now and just keep getting leaner.
My lifts have skyrocketed, I've increased my deadlift weight by almost 30kg in the last four weeks, along with all my other lifts. And it's paying off. "
"And to top it all off my dexa results today show that things are changing quicker than I can see, a lot of change is happening on the inside so don't be disheartened!"
"I guess I wanted to share with everyone, particularly because there have been a lot of new girls join the group recently, that you should NOT GIVE UP it's taken me ages to get to this point and I've still got a long way to go. I didn't understand before but now I do, these things take time. A lot of time. But be patient and trust what Hattie and Nick offer because it really does work, it just takes time and effort. And consistency!! "
"My macros are exactly on point pretty much every day and to be honest, I've noticed more changes since that has happened. Since the macros webinar I made the effort to track to the t and I feel that has definitely played a big role.
To be fair I try not to eat out often or if I do then I'll have Subway, Nando's, Grill'd, BBQ chicken or something else where nutrition info is available. Sometimes not, but very rarely. So try and hit macros to the 0's as it really does make a difference."
"Most importantly I want to thank Hattie and Nick for all they have done for me,
I hope you both understand how truly grateful I am for your guidance and support and helping me get to where I right now. Hattie is number one for a reason "
"And also you girls, you are all such empowering, inspiring, beautiful women who provide me with motivation every day and I have been so lucky to develop many friendships since being a part of SMP."
"That in itself is invaluable" "If it was easy to do then everyone would be doing it ️ so keep going!"
"Okay I will stop now hahaha I hope you girls can see that if you keep going then change will happen" xx
"Below is my first check in photo with Hattie and my last check in photo from Wednesday. Sorry about the first one, this is when I would take selfies big no no haha!"
"Thanks for reading girls,
love you all"
Is It Your Turn?
Do you want to be the one In the photos? Finally?
I am looking for 5 girls to join
The Sports Model Project
before the end of the year.
If you want to join the team Email me back with the answers to these three questions.
1: What's your big, secret goal?
2: What has stopped you from getting there so far?
3: Why should I offer you a place in my program? If you're the right fit - I'm going to back you.
I don't care if you have no interest in getting on stage
It's got nothing to do with how experienced you are,
It's got nothing to do with your body fat right now
I don't care if you have a never competed before
or if you have done 10 shows
And, we don't just pick the most polished girls.
I really just want to know two things.
Can I help you and provide massive value to you?
Are you coachable and a pleasant person to work with?
I have trained really, we have been working realy hard and it had started o take a bit of a toll.
I was playing a few mental tricks on myself
doubting that i was good enough and creating a few stories that weren’t true
so I focused on two things.
First I stuck to my process of training and nutrition
More importantly I loved myself enough to work hard on my mindset.
I took some time out, controlled my thoughts
and now i have been able to drive positive energy and emotion over the past two weeks
and it's really paid off!