A habit is an activity you have repeated often that it becomes automatic. There is very little energy or thought that comes into it.
You don’t do it because you want to. You don’t even question it.
An example of a habit is snacking while preparing food, having something sweet after dinner, how you brush your teeth.
Our life is a system of habits that are all interconnected. Changing one can (and often does) affect the others.
Changing your habits is a certain way to change your life but it’s hard to do because most of them have been repeated so often, sometimes along with an emotional state, or have become invisible. You can’t change what you can’t see.
A ritual is the opposite of a habit. It requires your full presence and attention.
There is something sacred about a ritual. Its power exceeds what it does in its present moment. There is energy, a commitment, an intention behind it. It has connection, awareness, and devotion.
What habits and rituals have In common as they are a part of a routine. Be mindful of routine.
Stop and ask yourself if it aligns with your vision and goals. Self-regulation allows you to Reflect on what gets your attention and what doesn’t.
What is serving you, what isn’t serving you, and what could serve you . Be honest with yourself. The easiest person to fool is yourself, and that’s the last person you want to be fooling.
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.
One of the greatest tools to learn is the ability to discipline yourself.
There is no reward without sacrifice and sacrifice requires discipline.
Discipline is learning to say NO or YES when necessary.
Discipline is the art of doing the things you really want to do in this life.
You do want to exercise.
You do want to read.
You do want to meditate.
You do want to work.
You do want to nourish yourself with food
You do want to grow.
When you don't do what you want, it will usually come down to two things.
Were you organised?
Were you disciplined?
Discipline is like a muscle, the more you use it, the more you train it, the stronger it grows.
The great thing about muscles (of any kind - physical or mental )
is that YOU can grow them if effort, consistency and time is applied.
In the beginning it may seem hard but just like anything you practice consistently, those things get easier.
Best of all the way you do one thing is the way you do everything,
so you will see that your act of discipline in one area of your life will start to lead into other areas.
Word of warning: you can build the opposite too.
You can train ill discipline, you can build the muscle of NOT getting what you want as well.
It's a choice.
It's your choice.
And when you choose discipline,
you doing what you actually want to do becomes second nature.
It becomes your nature.
That's how you live in spirit.
That's how you become the best version of yourself.
That's why discipline is the most powerful processes of happiness!
This is what I teach my girls in The Sports Model Project,
to live in spirit, to do all of the things they really want in life.
It's time, live your spirit, be your vision.
SMP is not for everyone and you can only join my team via an application process. Don't fear we are just looking for those rare women who will invest in themselves who are prepared to work hard and to be resourceful.
Discipline got me on stage competing with the best in the world. Happy place 🙂
Are You Adding Fuel To Your Fire?
I am starting my week off with gratitude and I want to share with you what I shared with my Sports Model Project Girls this morning.
I want to thank my amazing team of coaches.
For all that you do, and what you continue to do for your own personal personal growth, and then the growth of others.
And of course, my amazing Team in SMP.
Every.
Single.
One.
Of.
YOU.
Thank you for showing up and being here, being here means being present contributing to the energy of the forum, supporting the success of others, helping the growth of the girls around you when they are in need of moral support.
We are all here (even the coaches) to build Mental/Physical/Spiritual foundations and strengthen the pillars of success.
We all have the ability to shine.
It takes work to shine but that work is what makes us so strong.
Just because you aren’t beaming as bright as you can right now,
doesn’t mean the fire isn’t burning.
It’s burning baby. I feel it and I know you feel it too... because, at the right time you will light the match..
BOOM!!!
Your flame will be lit and your light will shine so bright it will brighten the world and the SMP tribe will be there basking under your bright light, filling up with your energy
And that energy will fuel us to keep our own bright lights shining too, and on and on the process of inspiring each other will go.
It’s pretty powerful.
So, keep sharpening your tools, or picking up new ones and practicing how to use them!
Every morning is a chance is to add more fuel to the little flame, some of us are in a period where we are preparing for battle.
When you wake up, set some time alone to focus on yourself to mentally, physically and most importantly spiritually. Connect with yourself and what your purpose is for today.
Shine off your shield, and prepare to be victorious in your battle.
Most importantly,
Love and light
Hattie xoxo
Oh also, you can apply to join my team by clicking on the image below:
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.
The Power Law You Must Use To Get Killer Results.
The last two months of my training have been very much strength focused. There is only a small window of the year where this can be my focus.
I have been doing the least amount of training I think I have ever done in my life.. However I have still maintained the number one rule for results.
This rule has allowed me to progress in all my lifts whether it has been to add weight to the bar and/or add reps which has resulted in me hitting new PB’s every second week.
This is what I can achieve using Progressive Overload: the power rule, andby doing the bare minimum.
Get ready to see what I can achieve when I take it to another level ... It’s coming
PB 140kg (308lbs) x 2 x 2
I’ve hit 140kg for singles twice in my life. Today I managed to get out 5 reps.
Warm up 140kg x 1Top set 145kg x1 - I haven’t hit this number since 2017 Then 140kg x 2 x 2 sets PB Then 120kg (double my body weight) x 8 reps My aim is to hit double my body weight x 10 reps
Often when women are asking me how I have attained elite strength and body composition they assume that it’s all from heavy lifting that to get in shape you need to be pushing big weights.
They also assume that to push big weights on the squat you just… keep pushing big weights and thats what they are doing day in and day out without always making a heap off progress. They feel like if they just try harder and harder they will get there. Until they don’t and their progress stalls or they get injured.
But Hattie, I see you pushing heavy weights all the time, isn’t that what I should do?
The truth is a little more complicated.
Your body is series of interconnections. When you squat, load goes through all of those connections.
It’s not just your glutes and quads working but its the ligaments in your feet, its the cartridge in your rib cage it’s the muscles inn your shoulder blades it’s your calf which are keeping you upright it’s all of the muscles bones and ligaments in your body, it your blood vessels and heart as your blood pressure shoots up under all that load (it’s even the veins in your eyes)
All of that force is distributed through your body and If you have muscular imbalances or a lack of strength in one spot, another spot will start to get beaten up. So if your calves are weak your back will get sore or if your hamstring are tight you will beat up your knees and a thousand other possibilities (your body is an amazing adaptation machine)
Do you know whats crazy about the numbers I’m pushing right now?
I have completely dropped back the amount of squatting I am doing in fact I’m doing a whole heap of single leg exercises and working on muscular imbalances that means that when I’m hitting the gym and going for the big numbers all of my muscles are synchronised in their efforts and I can drive the bar better.
So how do you get stronger in the squat? What is the right combination of load, technique and muscular balance?
Well technique is everything and load is king.
Which means that to move a big weight you must practice perfectly every time. You must also be adding weight progressively to the bar but this progression can be was slow as you like.
However to perform perfect technique and for your body to accept load you must have developed balance between all of the muscles in your body. Think of developing strength in the squat as a stool with three legs. Technique, load and muscular balance. Without any of legs eventually the stool will topple over (and so will you, literally)
So to help you I have developed a workout planner that will give you a really good guide to the types of exercises you could select to develop muscular balance.
It's the foundations of all the workouts we put together for our girls. Click the link below, enter your details and we'll send it right out.
Stuck In Reverse? (Hint: It's Time To Change Gears)
It’s crazy how often we call girls up who tell us:
“More than anything I want to feel confident in my body."
I want to be strong enough to win a powerlifting show and lean enough to get onstage.
I want to radiate joy and happiness at the same time and nourish my body with food I like and thoughts that I chose for myself.”
And yet they aren’t prepared to make any changes to do it.
Oh, they are prepared to tell us all the reasons (excuses)
that they have been telling themselves that they CAN’T do it.
After all, telling themselves excuses is the exact thing they have been practicing and now they are really good at it.
"My boyfriend/husband/lover won’t let me, he makes my decisions for me."
(Really?)
"I’m too busy at work."
(You always will be, work is not going away in the future)
"I’m not sure you can help me, I need more information"
(I’m a world champion who coaches WBFF Pro’s, women in the cover of magazines, the awe inspiring Wendy day who is in her 50’s got super lean and crushed it on stage)
"I don’t have any money."
(But I haven’t sold any of the useless crap I don’t want or stopped drinking booze and eating out every week which are the opposites of what I want)
You get the idea.
In fact if any of those excuses are your “reasons” I want to assure you of two things.
They are bullshit and they are stopping you from getting what you want.
You will be called to account if you ever serve those excuses up to me or my team.
We do not swallow bullshit.
But we will coach you how to get past it.
We will guide you up the steep mountain, to the top of your game, to the top of this industry.
It will be you on stage, having your name called out.
It will be you in the gym being admired for how you live your life and what you do.
It will be you who leads your family and inspires your kids.
It will be your business that grows.
It will you who can look in the mirror and hear nothing but self-love and confidence.
But you won’t change by staying the same.
You will have to invest your focus, your time and your money.
That’s how ok becomes good and good becomes great and great becomes world class.
My team is nearly full (again) we have twelve spots left.
Be prepared because when we call, you will be challenged
and if you are ready to (finally) do something we will take you from where you are now to where you really want to be.
Up here on the top of the mountain with all of my girls and I.
Ready to climb out of that valley and ascend to the top?
Click on the image below and apply
Light and loving kindness
Hattie xoxo
The World Doesn't Need More Mediocrity
The greatest currency we have is how we make others feel.
What mark are you leaving in this world?
You are doing the world a dis-service by not showing up and doing the things you said you would do, not shining to your true potential.
The world doesn’t need more mediocrity.
It needs more leaders.
More explorers,
More greatness
More inspiration.
The world needs you
The world needs you to show up in-spirit,
because when you shine you give others permission to shine too
What are YOU doing to contribute to the world and to others?
Develop a skill set that not only takes you to greater heights,
but can teach others to do the same.
It's time, live your spirit, be your vision.
Love and light
Hattie xoxo
Apply to join my team by clicking on the image below.
