You're A Loser

People say that all the time
like it's the worst insult.

But it's not.

Because winning is rare.

Most of the time you're not winning
most of the time you're either losing
you're not trying.

So I'd rather be a loser
than the other option
the person who isn't even trying

Becuase it's only when you fully embrace being a loser,
over and over again that you even get a chance to be a winner.

Most people just don't try or
they ask for a guarantee.

They need to be assured they can't lose before they will even ATTEMPT to try.

I'll tell you a secret.

Nobody owes you anything.
You don't deserve anything.
Nothing is guaranteed in this life but death.

Life is not "fair"

But most people want a guarantee.

They want to know that it will take three months for them to be radically transformed. That if they finally start trying, that will be enough.

That's why second rate coaches are offering you
“Guaranteed results or your money back”
“6-week body transformation”
“28 day cleanse”

They aren’t strong enough to tell you a simple truth.

Not only will you not get the result (you really want) in three months,
you may never get what you want,
even if you do the work.

There are no guarantees.

Want happens when you don’t get what you want?

What happens if you train for a year and you don’t get the result you want? What happens if you're the loser?
What happens if you finish last?

Most people tell themselves a story about what just happened.

They bitch about the other competitors.
They complain about the competition, the judges, the rules.
They tell themselves about how busy they were.

Losing re-enforces a story they have been telling themselves whole life.

“I’m not good enough”
and then they quit.

After all this time,
saving up that effort
they finally committed
and they didn’t win

So they quit because losing confirmed their story,
the story that you aren’t enough
and strangely they are happy to be off the hook
because now they don’t have to try anymore.

But both beliefs are predicated on something completely false.

That finally after all this time,
after they bought in and did all that hard work
after they tried their hardest,
gave it their all
they deserve something at the end.

We don’t.

The world doesn’t owe us anything.

Not love
not happiness
not a job
not abs
not money
not success
not a trophy.


We are owed nothing

Surrender to that truth and true greatness beckons

I have coached hundreds of women to success.
At the end of our time together they are transformed.

Unfortunately, results and the speed at which they come are not related to worthiness.

Some of the women who work the hardest get the slowest results.
Some lucky girls will radically transform with a small amount of effort and time.

It’s not fair

Even though we strive to build a fair and just world,
there in no fairness when we strive for greatness.

There are only three things

and quitting

The only true guarantee of success is not quitting before you get there.

That's why I love the girls in my Sports Model Project
they aren't like most people
they are the rare few that keep pushing
that keep striving.

I love strong women who fight even though it's hard.
I love strong women who fight even though they doubt
I love strong women who celebrate the triumphs of their teammates even though they pine for the same victory for themselves

I love strong women who are still striving because,
and here’s the big secret

Success is the progressive realisation of a worthy ideal.

Success isn't winning, all the effort in the world can't guarantee that.
Success comes from being a loser over, and over again and not quitting.


Love and light
Hattie xoxo

#1 Miss World WBFF Fitness Diva

PS: I have some space in my team of strivers.
My squad of successful, powerful women.
My little pod of dreamers and doers

It's only for women who push when no one's looking.
It's for the girls who have been putting in the work for years and now just need some help getting to the next level.

If that's you, click this link and answer the questions with as much detail as possible. If you're a good fit for my team you can expect a call.

That link again

Are You The Hardest Worker In The Room?

Actually, that's not enough.
It's just enough to get you to the starting line.

You want greatness, so being the hardest worker in the room is just a prerequisite.

Yesterday I shared the story of how I made it in the fitness industry, going from an 18-year-old personal trainer to WBFF World Champion, giving lectures and seminars to fitness professionals and running an ultra-successful online bussiness.

Today I want to share with you the principles that got me here.
The things that I combined with hard work to create success.

Be The Hardest Worker In The Room

This is my mantra, so let me explain

When I’m at a photo shoot I want the photographer, the art director the hair and makeup team the lighting crew to all know that I worked my arse off to get them the photos that they need. I want them to know that I work harder than everybody else.

Last month when I was training with Bret Contreas I wanted him to leave and know that he had never trained some one who had worked harder than me. That’s how I feel when I train with Australian Strength coach or Tony Boutagy too, I want them to know that I’m the hardest working athlete they ever met.

When I’m at a fitness show or presenting a seminar I want the people I come contact with to be moved not just by what I’m saying but by the effort and intensity with which I’m working I’m working to make them better in the time we have together.

When I was a personal trainer I spoke every person in the gym I could, I talked to people in lifts on the street in the locker room in the reception, everywhere. I always had a full book of clients. You have to bring it all the time, every where you go.

Be the hardest worker in the room.

You Must Master Your Craft.

I have always tried to master the skill of coaching.

I still agonise over my girl's results and check-ins.
I constantly re-asses my coaching process to look for flaws or weaknesses. I take my client's results personally even though I know that I shouldn’t. (more on that later) and I seek out the best coaches in the world to coach me.

You Must Learn From The Masters

I have always paid the best coaches the most amount of money to teach me the best stuff.

I don’t just do the 1-day course, I day them to mentor and coach me over a series of months or even years. As I develop I spend more money, not less on coaching and self-development.

Over the years I have worked with Nate from Domin8, Toby Harris, The Australian Strength Coach and Tony Boutagy

Brendon Harris at Leaner Stronger, Layne Norton, Dave O’brien at 5th element wellness, Keegan Smith at Real Movement Project and Dan Aubin at Daring Humans on different elements of my physical preparation. I’ve worked with Gulliver Giles and Leela Cosgrove on developing my sales technique and learning how to market my business. right now I’m doing Menno Henselmans course.

I’ve done FMA and Paul Chek and all of Tony Boutagy’s stuff and a thousand other courses. I’m going to see Tony Robbins this weekend.

All of these coaches are the best at what they do and as a result, I am the best at what I do and I’m constantly challenging and reframing my ideas based on what I’m learning. I name checked these guys because I’m not afraid to put credit where it’s due and because I know I’m probably the only person in the world who has synthesised all of their stuff.

It means my view is radically unique.

You Have To Walk The Walk

I don’t just talk about how to get elite body composition, I’m constantly striving to have elite body composition.

In don’t just post motivational quotes, I try to live by them and change my mindset and habits to reflect them.

I didn’t just do the courses, I implemented the content in the courses synthesis it with what I have learned before and then create my own method.

You Must Master Yourself

When I started out In the fitness industry I was only a few years removed from having an eating disorder and I was 18 but I was coaching successful men in their 40’s I meant I had to learn to relate to older successful guys and I had to learn how to lead and motivate them. At each step in my development, I have had to overcome some negative stories that I tell myself. For a long time, I worked to shake off the negative stories I told myself when I had an eating disorder. Personal development and business development are intertwined.

It’s hard, I still freak out someday’s and I feel pressure. Then I deal with it and get back to the work

Master Each Scale Before Moving To the Next

Mastering personal training meant that I could coach teams of twelve sports models at the same at a really high level. There was still a learning curve that I went through but I could deliver because I had mastered coaching at the one-on-one scale.

Because I learned how to coach small teams in person, I could do a really effective online model with a big team.

It’s not popular advice these days but sometimes it helps to pay your dues, attain, mastery before you rush to something a larger scale.

Charge More: You Will Attract Better Clients And You Compel Yourself To Deliver A Better Service

The more I charge the better service I provide and I attract better clients. Because they are paying a premium they really have to commit when they start. If it’s too easy at the beginning, if there is no skin the game, if they don’t have to think about the price then it’s too easy to not do the stuff or to quit half way.

Better clients are clients who will do what they say they will at the start of our relationship.

That means they won’t quit at the one month mark when the novelty wears off. They will implement everything in the plan without altering it.

They are really thankful at the end because they value what we deliver to them their lives are changed and they have climbed the mountain that virtually no one scales

If you need help scaling your mountain click this link and you can apply to join The Sports Model Project.

It's not for everybody.

It's just for girls who have been doing the work for years
and now want to be the best.

Click this link to apply

Love and Light
Hattie xoxo

What I Learned Judging My First WBFF Show

I was a judge at last week's LA pro show.

I really enjoyed It and I'm thankful to have had a chance to do it.

I didn't realize just how thorough the judges are or how fair they are In their assessment. Competitors often imagine that results are preordained or decided on popularity but the winner is genuinely the girl who lights up the stage.

The standard of the competition was super high.

There were athletes competing with massive social media followings. There were girls who were so beautiful they have won in the Miss World competition. There were some of the most shredded, perfectly proportioned women I have ever seen.

But when we were sitting there as judges and forty amazing women were posing in front of us, it was the girls with the best stage presence who were the winners.

It was the girls who were confident and walked beautifully and knew how to work the crowd who were the winners at the end.

It was a really powerful experience for me and it solidified in my mind how powerful my Posing Series is for girls who want to win figure shows.

Having super low body fat or a massive social media following or being beautiful doesn’t win you shows if you can’t get out in front of a massive audience and command everyone's attention.

You can't do that without practice. You don't get out there and suddenly know how to turn it on under lights in stage makeup with a thousand people watching you. You develop stage presence by developing confidence. You develop confidence by practicing daily over the months before your show.

My Posing Series will teach you how to practice perfectly and develop a winning walk, posing and stage presence.

You can access my Posing Series here.

Love and Light Hattie xoxoxo

#1 Miss World WBFF Fitness Diva

PS: Good luck to all the competitors In this weekend’s WBFF show on the Gold Coast in Australia.

I’ll be there with my team The Sports Model Project and they look so amazing I can't wait to see them on stage.

All Diets Work

At least they do for a little while.
Usually, what doesn’t work ls YOU.

Q: What's the thing everyone leaves out?
A: It’s them.

They read about a plan a celebrity or a fitness model used or they buy an e-book and just try implement it.

“Kim Kardashian is eating low carb.”
“Now I’m eating low carb”


How long can you realistically go without eating bread, noodles, pasta, pizza, chocolate, wine, fruit, sugar or sweet potatoes?

What happens when you're at a conference or overseas or it’s Friday afternoon or your hungry or it’s raining or you had a fight with your boyfriend or you have your period or your hungover or your really exhausted after training?

What happens to your “diet” when your life happens to you?

It stops working because the diet you are on failed to take into account the food you like and the fact you're a human not a robot.

So what's a better idea?

Well, it’s the thing that people find hardest.
It’s having your cake and eating it too.
It’s being shredded and eating chocolate before bed.

It’s moderation.

Welcome to tracking macros.

Love and light

#1 Miss World WBFF Fitness Diva

Long Lean Muscle Is A Myth. PS: Toned Muscles Don't Exist Either

You Want To Be Toned Right?
You want to develop “long lean muscle” and I bet you want to stay like that.

I definitely know that people are selling those ideas to you.

In yoga, pilates and fitness studios women are sold on the dream of being "toned" and "long and lean".

The problem is none of those things exist scientifically.
They are just manipulating a vision that you have of yourself.

Close your eyes, you can see it.

You're in really nice leggings or tights and your legs just look longer, your waist looks smaller your arms are toned, you look like you have been doing yoga three hours a day.

Only those are just phrases created to sell you stuff.


You can either have more muscle or less muscle.
You can either more body fat or less body fat.


You can have those combined. (Which I suggest should be your goal)


You can’t make the muscles longer.

Your skeleton decides the length of your muscle. For your muscles to get longer your bones would also need to grow longer.

You can improve the range of motion at your joint.

This means your joints can bend and flex further but your muscle hasn’t gotten longer. In fact, often muscles which are tight are weak stretching them is exactly what not to do.

Your nervous system makes them tight because it is concerned they will tear if they stretch to full range and so it keeps the muscle as short as possible. The answer is to make them strong so that your body will allow them to stretch fully without fear of them being damaged.

What about being toned?

Well, there is no such thing as toned muscle.

What people are describing is a muscle that looks a little “harder” than normal. Messing around with how hydrated you are can change the look of your muscle but it's completely temporary. You want to your muscle to appear "toned" for life.

Two things are required for this

1: Muscle
2: Low enough body fat so that you can see the muscle

Take your abs for example. The “toned midsection” most of us want is a function of having some muscle in the midsection and then removing enough fat so the muscle is visible.

So what we are left with is

1: How do build enough muscle?

2: How do we lose enough fat to make it visible and appear toned?


1: How do I maintain the muscle I have

2: While losing enough fat to make it visible and appear toned?

Short answer:

  1. Eat the right amount of food to sustain your existing muscle mass and lose body fat.
  2. Do resistance training that encourages your body to hold onto your lean mass.
  3. The only thing that changes If you want to gain muscle is the amount of food you eat.

Continue this process for 6-12 months and you will have the appearance of “long lean muscle” and your friends will be asking you how you got so toned.

My Ultimate Macro Plan is a great plan to start. It will give you an idea of the amount of food you need to eating for your goals and lifestyle. You can download it here.

Love and Light
Hattie xoxo

#1 Miss World WBFF Fitness Diva

The Difference Between Knowing And Being

There is a difference between knowing and being.

That difference is feeling and intention.

Of those two, intention is easiest to set
but the feeling of the thing is the hardest
because it comes from the doing of it and faith in our purpose.

It comes from sitting at the feet of the master
it comes from subjugating your ego to the task.
It comes from being bad enough times that you become ok.
Ok becomes average
and average becomes good
and good becomes great
and great becomes skilled
and skilled becomes master
and after mastery comes spiritual truth
and certainty of one’s true purpose.

But at each stage ego tries to insert itself.

It tells you that it’s the important thing
that you’re amazing, the most amazing, the most special
that you don’t need to do the work, that your greatness will do it for you.


It says you’re not enough, that the mountain is too high that the valley is too low that your the least worthy person and so there is no point doing the work
at each level in your development ego will insert itself.

but bad becomes ok
and ok becomes average
and average becomes good
and good becomes great
and great becomes skilled
and skilled becomes master
and spiritual truth becomes our truth

If we do the work with faith in ourselves.
If we plant ourselves at the feet of the masters
and work and escape the trap of ego at every stage.

That's the difference between knowing and being.

Motivation Is For Amateurs

Motivation is for amateurs,
it's like a wave.
It's what sets you up.
It provokes you to make a change and create new habits.

But motivation is not what keeps you going,
motivation is a fickle lover,
she abandons you just when you believe everything is ok.

Mindset is how we keep going.

Mindset is what allows us to wage war on our obstacles and achieve our dreams.
Mindset is the lover we always dreamed of.

When we nurture her, she journeys with us the rest of our lives.
She helps us overcome our challenges and fills us with joy.

Here are the books that have allowed me to wage war on my obstacles, achieve my dreams and live a life of joy.

  1. What To Do When It’s Your Turn (And It’s Always Your Turn)
    Seth Godin
  2. The Obstacle Is The Way
    Ryan Holiday
  3. A Man’s Search For Meaning
    Victor Frankl
  4. The War Of Art
    Steven Pressfield
  5. Oh The Places You’ll Go
    Dr Seuss

  6. The Ego Is The Enemy
    Ryan Holiday

(I know there is six, It was just too hard to leave the last one out!)
Love and Light Hattie. xoxoxo

PS: Are you a girl who has been training her heart out for years but hasn’t quite gotten to the next level?

Do you need someone to inspire you to elite levels of performance and body composition?

Are you coachable and supportive of other women's success?

If the answer is yes click this link and jump the queue into The Sports Model Project.

Why I Delete Your Emails

I get a lot of emails asking me questions about what people should do to get started.

“Hattie, I have just decided to start getting fit and I need you to tell me what to do, should I go to the gym or do cardio?” “Should I start eating clean”?

I delete them.


Getting started is the easy bit. Just put your shoes on start doing stuff.

You can go to the gym and do a class or get a trainer. You can download free resources all over the internet.

Hell, I have a free nutrition plan here and a free three-month training program you can use here.

The best thing is everything works at the start literally all exercise will work for the first few months.

So the reason I delete those emails is because I know that person isn’t really trying, they just like the idea of trying and they want me to do stuff for them free without doing the hard work themselves.

That's not enough.

The girls I work with have been trying for years they have been crushing workouts and being disciplined with their nutrition since they were in high school.

They aren’t trying to get to the first level, they are killing themselves to get to the next level. It’s just they haven’t quite gotten there yet and it’s getting a little lonely trying to work it out on their own.

My girls don’t want free stuff, they want the best.

My girls actually want to buy into my most expensive program, they want to work with my team and they want to go to the next level. When these girls contact me, I get straight back to them.

If you’re ready click this link and fill out the questions with as much detail as possible so that I know you're serious.

That link again

Love and light Hattie xoxoxox

#1 Miss World WBFF Fitness Diva

Bad Things Come To Those Who Wait

The reason?

The magical future where starting is easy doesn't exist. Everything worth doing is hard, waiting for the time when it's easy means that we never get there, we just keep waiting.

Bad things come to those who wait.
In fact, the worst things come: a life half lived, our potential unfulfilled.

When threatened we imagine that we will either fight or flee.
Actually, most of us just freeze. We see a snake...... we freeze.
We have a massive project: We freeze, we wait, we procrastinate.

All of us resist when it’s our turn. All of us resist when we are the ones who are called on to create art or to build structures or to study or transform our bodies or get on the stage and perform.

We procrastinate
We create drama in our personal lives
We clean the house
We watch TV
We sleep
We have sex
We drink
We feel sick
We sleep in
We go to bed late
We do work other than the work we are trying to do
We talk to people on the internet
We don’t talk to people who could help us
We exercise too much
We don't exercise at all

We do anything other than the thing we are called to do. This list represents our resistance to being who we really want to be. Resistance to achieving what we want to achieve.

I know you reached out to me because at some point you wanted my help.
You wanted to achieve elite body composition
or to get superwomen levels of strength
or to grow your business and live the fitness dream
or to rock it on stage and become a champion

You wanted my help to dissolve resistance to achieving your goals.
That's what you asked for and that's what I'm going to do.

So I'm going to send you more messages from the heart and with my experience of being the number one fitness model in the world, a coach to a whole heap of super amazing athletes and a women running a successful and really demanding online business.

I'm going to try and shake you out of your resistance to doing your great work, the project you want to work on more than anything else. If you're not cool with that I understand completely, you can unsubscribe in the link at the bottom of the page.

I'm just like you, I have resistance to the things I need to work on.

Right now I'm doing a really complicated and challenging course on exercise physiology that requires heaps of reading and a fair bit of study and I find it really hard to sit down and get enough reading done.

Even though I’m really hungry to learn I resist it in so many ways.
I tell myself that maybe it’s because I’m a bad reader or it’s because I learn better at seminars. That’s the thing about resistance, it takes so many forms.

It's much easier for me to go train or to spend extra time reviewing the training programs I write for girls in The Sports Model Project or to pour over their results until midnight rather than sit down and study.

That's the other crazy thing about resistance: often the result isn't laziness, it's actually a whole heap of activity but that activity is not helping you achieve what you want to achieve.

So I realised I would be letting you down if I didn't email you more and push you to fight resistance to your great work. Most of us need more than one push.

Because a life isn’t truly lived unless we are doing the monumental, scary, challenging work that takes time and discipline and can’t get done in a flurry of activity at the last minute. The type of work that makes us freeze, the type of work that makes us wait rather than just start.

If you have been thinking about starting something for a while, you have doubts and fears and you're not current working on it, chances are you are resisting your great work.

There won’t be a better time in the future, you're not suddenly going to be richer in six months, your partner won’t suddenly decide that he wants to support you, there won’t ever be more hours in the day for you to work with.

I have girls who reach out who are

“just inquiring about coaching”

they tell me that they

“Have been thinking about competing for two years”

TWO YEARS? TWO YEARS of thinking. TWO YEARS of waiting. TWO YEARS of Resistance. Two years of life lived as a somebody else hiding from being the true radiant version of yourself, the version that you are supposed to be.

Some girls even tell me that they have been

“Thinking about competing my whole life, now I’m forty I'm scared it will never happen”

They are so right.
If you keep thinking it won’t ever happen.
The weirdest thing is they are also the girls who tell me at the end of a conversation

“I just need to think about it”

Nope, you just need to do it.

Do you know how much heartache, pain and sadness we inflict on ourselves waiting and thinking and not just starting and working.
We all know deep down the mission that we have been called on.

The only way your big mission will ever succeed is if you start right now and then commit to doing the work.

Two books have really shaped my thinking around this and I highly recommend them both to you.

The first is:
"What to Do When It's Your Turn: (and It's Always Your Turn)”
by Seth Godin
“The War of Art: Break Through the Blocks and Win Your Inner Creative Battles” by Steven Pressfield

Super transformational books and they both inspire me, to pursue my great work. My great work is two things.

1: Winning the WBFF world title and becoming the two-time Miss World WBFF Fitness Diva

2: Being the best coach of fitness competitors in the world.

If your great work right now is getting on stage I have created a resource that teaches you how to walk like a world champion sports model, after all when you compete 40% of your marks come from stage presence and that’s where most girls do the least practice.

My walking series is available here.
Love and Light Hattie xoxoxo

Miss World WBFF Fitness Diva

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.

We ask ourselves,
“Who am I to be brilliant, gorgeous, talented, fabulous?”
Actually, who are you not to be?
You are a child of the universe.
Your playing small does not serve the world.

There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do.
We were born to make manifest the glory of creation that is within us.

It's not just in some of us; it's in everyone and as we let our own light shine, we unconsciously give other people permission to do the same.

As we are liberated from our own fear, our presence automatically liberates others.

I love this quote from Marianne Williamson in
A Return To Love: Reflections on the Principles of A Course in Miracles
It so beautifully describes the fear that leads to resistance and stops us from being liberated the radiant shining version we are born to be.

I have a few spots left in my coaching program. If you're ready to go to the next level click the link

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