That’s going to require you to lift heavier every week .
You want be fitter?
That’s going to require you to perform High intensity interval sessions, long endurance session, metabolic sessions a number of times a week.
You want to lose weight?
That’s going to require you to start looking at how much you are eating, create a calorie deficit, maybe lean how to track your food, be hungry from time to time and most of all, have patience.
OR stay in great condition (whatever that is to you) all year round... well that’s really going to require a lot from you.
Tracking your macros
Prepping 90% of your own food
Tracking your measurements weekly
Training 4-6 times a week with intention and quality - even when you don’t feel like it.
Prioritising the most important ones and PLANNING around it.
Learning how to have a flexible approach so that you can have the body you want and still socialise.
Learning that it doesn’t have to be all or nothing, that there’s time in the year where you leave no stone unturned or when it’s time to do the bare minimum (like now).
The bare minimum for me looking at my days in the week where my nutrition will be perfect because I don’t have special events, then planning ahead and still tracking my food, but using a level 2 tracking (something I teach my girls) staying within my calories, hitting my protein but allowing for more flexibility with my fats and carbs.
The freedom to be able to still eat out with friends and still have the body I want requires effort.
It requires planning,it requires balance, but it also requires a level of discipline.
This is what I teach my girls in The Sports Model Project so that they too can learn to have flexibility in their system.
To teach them when to push and when to play so that they too can have a journey of Transformation and self mastery.
I went over my macros last night……. and nothing bad happened.
I am not a bad person.
I didn’t become fat.
In fact, what happened is, I had an amazing time; with amazing people and enjoyed eating foods I wouldn’t make myself.
There comes a cost to wanting to look good all year round. There’s a level of discipline that’s required.
I use MFP as a tool to track my macronutrients and micronutrients.
I have numbers to be guided by, not ruled by.
Sure there are times in my year when I am getting ready for comp when I will be more ruled by these numbers.
That’s what competition prep requires of me.
Rigidity and routine.
That’s what it takes to be the best and reach single digits body fat.
But right now while it’s December and I’m in my foundation season - it’s also silly season. I have the ability to be flexible.
That’s why I choose to track my macros, because it gives me the opportunity to be flexible within boundaries.
So what are my boundaries?
While I have a daily calorie budget I also have a weekly calorie budget.
It’s not just what I do over one day, but what I do over 7 days that counts.
Staying within my daily OR weekly calorie budget
Allows me to plan around my social events and when I can have a lower calorie day(s) to make up for social events.
I have three different levels of tracking:
Level One: The Gold Standard- hit my protein, fat and carbs within 2-5g of my targets and stay within my calories.
Level Two: - stay within my calories, hit my protein target within 2-5g and then have flexibility between my fats and carbs. This works particularly well on holidays!
Level 3: (which I rarely do but still an option) is just stay within the boundaries of my calories.
All of the above require some sort of tracking, but none of them are all or nothing.
Remember tracking is a tool, not an obsession.Having flexibility and learning tools you can use to stay on track is empowering.
I teach my girls in The Sports Model Project a process of transformation and self mastery so they too can learn the tools and skills they need to live a life of freedom.
Oh, The Sports Model Project is only for the hardest worker in the room.
Click the link, book your call and if you are accepted we will be talking in the next week.
Why Most People Don't Rise to the Challenge
You don’t rise to the challenge, you fall to the level of your practice.
What you have practiced over and over again is what gets expressed when the pressure comes on.
What ever you have been doing day in and day out ends up being what gets expressed in the world.
Our health, our physique, our finances our process is the result of what we have practiced over the years when we weren’t under pressure.
What is the level of your practice?
What will show up in the future or you?
Would you like a better result?
Do you need some help with that?
The Sports Model Project is process of transformation and personal mastery that is everything I have learned becoming a world champion and leader to a group of resourceful women, powerfully supporting one another.
How to Achieve Excellence in Any Area of Your Life
I haven’t always have a good relationship with food. I haven’t always had a good relationship with my body. I haven’t always had a good relationship with myself.
Life comes with many lessons and many teachers. I had to go through these lessons to learn what I needed so that I could develop a good relationship with myself. I didn’t do this on my own.
When I wanted to heal from my eating disorder because I realised it wasn’t a way to live i sought help through specialists. When I wanted to develop skills around nutrition, to see it as neutral and not good or bad, but a system to support me and the demand of my training needs, to help me feel energetic, to recover and to enjoy i sought out the best educators. When I wanted to take my training to the next level and see what my body could do I got a coaches who were the best in their field.
When I wanted to become I world champion, I learnt to develop the skills and tools to create a champion mindset. When I wanted to heal from trauma and learn about my nervous system and how I could create my own internal resources I reached out to a neuroscientist.
Now I have a tool belt full of tools that I choose from to continue to take me to the next level. Ones that I teach my girls of the SMP Because they too are on a journey of transformation.
It’s something I can teach you too. It’s not easy, it’s hard and it’s not cheap and it takes longer than most of the things your have tried. It’s just everything that I have learned in a community of resourceful women who are powerfully supporting one another.
What Do You Do, When Your Motivation Fails (and it always fails)?
Motivation is not the reason you are successful.
It might be the reason why you started, why you reached out, asked for help and created a process.. but it is not the reason you cross the finish line.
Discipline on the other hand is.
Discipline is just doing the things you said you would do, even when you didn’t feel like doing it.
It is what gets you up in the morning, preps your food, hits your macros and gets you to the gym.
We don’t rise to the level of our challenges we fall to the level of our practice.
What are you practicing everyday?
How do you practice discipline?
Discipline is the beast, but also the most beautiful act of self love and can birth the wave of motivation.
Strike while that energy is hot!
Start the best practice you can.
Ride the wave of motivation, let it begin you on the path of where you want to go, and when that wave dies down let discipline swim you to the shore ❤
When Motivation Fails Discipline Prevails!
I teach a process of transformation and personal mastery, it’s called The Sports Model Project you can apply for my team by using this link.
Why I Don’t Like “The Subtle Art Of Not Giving A Fuck” And Why I Think You Should Read “Grit”
Recently, I read two different books that had been recommended to me. I bought two books at the same time.
The first one was The Subtle Art of Not Giving A F#ck which everyone raved about. And the second one was called Grit.
So I decided to read the Subtle Art of Not Giving A F#ck first because I'd heard such good things about it and I just started reading that one first and I found it really quite hard to read.
I started to realise that the reason it was difficult to read was because the message that it was sending, as the title says, was about not giving a f#ck. The book is literally for people who don't want to give a f#ck.
This was probably about the point that I stopped reading the book as I didn't agree with what that message - at all. It's literally the opposite of what I teach and stand for.
The overall message was that not everyone has greatness in them. Not everyone can do amazing things and that's okay. It's okay if your few don't achieve high. It's okay if you don't have a great physique. It's okay if you don't go out and try and be successful because the truth is that not everyone can do that. In a way I can see how that would apply to many people - but in my opinion it's not an empowering or inspiring way to live.
My immediate thought was that actually that it's for people that want to hear that message and that message are generally the type of people that want to excuse their behavior for not achieving or they tend to be the people that are always giving excuses for why they haven't done something.
Unsurprisingly, that's not a message that I stand behind. I thought this doesn't resonate with me at all. That's not the message that I send and it's definitely not the message that I believe in.
It's definitely not what I've taught myself. So I stopped reading that book and I started reading Grit by Angela Duckworth. It is the complete opposite that actually within the first chapter it talks about actually excellence and greatness as simply an accumulation of mundane activities done every single day over an extended period of time.
She explains that anyone, whether you have no talent, some talent or amazing talent can still achieve excellence. That you can build foundations and skills. That you can achieve if you're willing to put in the work.
What separates people with talent from people without talent but are still successful is one key factor: Grit.
Grit is what drives the passion, resilience, resourcefulness, drive and the mindset that says no matter how hard something is they want to achieve it and they do it.
So, for people with grit, every time they "failed" they fell forward they keep failing failing failing failing every time they fail they get that little bit better.
They get a little bit smarter.
They get that little bit stronger.
They get a bit faster.
Immediately I could get behind this idea. This was exactly like what I am always preaching. To me, this is like yes this is what I believe in. Have this book on my bedside table right now.
The book talks about studies over seven years of swimmers where he could see people come in with talent compared to swimmers with less talent - to see what it was that kept them in the game for so long and also what kept them excelling.
It was the fact that they showed up every day to practice seven days a week and they practiced over and over again. So having that practice mindset and a focus on training, eventually they got better (surprise surprise).
They looked at how we tend to see people that have an amazing physique or can do things really well. We're often like "oh my god how do they do that". We don't even think about well how much effort and time do they put in. It's always like there is this magician this magical creature that is just amazing and everything but it's not how it works at all.
It's the fact that they put in hard work every single day and that is the challenge people with talent come across. They tend to stop at their limitation because they've got the talent they're never really worked that hard.
Then you've got people that are hard workers but don't have much talent but they're willing to learn and they're the ones that keep pushing and pushing. They are the ones that tend to overtake the talented ones in the long term.
So yes you can have talent and I say this to all of you girls you know even when you have potential and talent - it still requires hard work. You know we all have potential to do amazing things and some people have more potential than others but potential is useless if it's not harnessed, trained and exercised.
If it's not worked on, if it's not improved on, if there is no effort. When effort is applied consistency and with purpose, you get results mentally, physically and in all areas of your life.
So I highly recommend that you do read the book Grit.
It really speaks my language and actually a lot of the books that you read will reflect your mindset back to you, both in the positive and negative. I'm so glad I stopped reading a book that didn't reflect my attitudes and values and was able to find something that spoke to me and showed me even more of the science behind what I already know to be true.
Because ultimately I'm definitely here for the girls who believe anything can be achieved if you're willing to do the work.
Because it's the hard work that's going to deliver the results.
It's the hard work that is going to build your confidence and self-esteem.
It's the hard work that is an inspiration to those around you.
If you'd like to join my army and get started on the work of your transformation and building out your journey, apply to join us by clicking on the image below.
Hattie
xoxox
There Is A Process To Happiness. Do You Have One?
When do you feel most happy?
Last year I came second in WBFF Worlds.
It wasn't the result that I had set out to achieve but I was overwhelmed with happiness
In previous competitions I haven't felt as happy or as fulfilled as this year, including when I won the world tittle and came first.
So what makes me happy?
When I reflect on the times I am most happy it's when I am following a process or have created a set of rituals that are allowing me to grow and create progress in some area of my life whether it’s mental, physical or spiritual.
My rituals - journaling and meditation are also my anchors.
They pull me back in line and help me keep a clear direction of where I want to go whenever distractions set in or I am feeling a little lost.
Do you have anchors?
What pulls you back tot the centre when you're lost?
It is hard to use “happiness” as a goal itself.
Almost any goal you ever hit has a process.
Within that process there is daily rituals.
Those two things brings you reward and rewards bring happiness.
This is what I teach all of the girls in The Sports Model Project.
The process required for success, the process that gets them on the front cover of magazines, winning pro-cards and getting in amazing conditions is the same process that builds their confidence and self worth.
They learn how to anchor themselves and create success and happiness.
