​Following a training plan “loosely” won’t work.
Going to the gym with a list of exercises will get you decent results.

But if you’re reading this?

I don’t think you want to settle for decent, do you? 🙂

You need to have a program that YOU can follow to the tee.

Right down to the reps, sets, weights, time under tension…

It also needs to be structured properly.

For a structured training program to work?

The variables have to stay the same.

Variables =

Sets,
Reps,
Time Under Tension,
Rest Period,
etc.

And only ONE of these variables should be changing per month.

If you aren’t increasing your variables?
Your physiology won’t change.

Now…
The most common variable to change is weight.
This is what everyone assumes will move the needle and shape their physique.

Problem is?

They’ll inadvertently change other variables…
Like rest time & time under tension.

And most people only do ONE truly hard set in their workout.

Usually the first one.

But this throws ALL your variables
out of whack and you can’t control for one.

So…

How do you know which variable to change and when?

Well, that’s where SMP comes in

Over the years, we’ve mastered the art of introducing
the right kind of variety into workout programs.

And it’s something we have success over and over again
with thousands of women we have coached in the last decade.

Would you like some help with that too?

In SMP, you will

- receive next-level guidance from our team of elite coaches
- learn how to train systematically like an elite athlete
- get access to specific programming and coaching that is designed specifically for high-performing women like you

To start:

Click the link now.
Someone from our team will reach out.

Metta,
​The SMP Coaching Team

Let’s get it straight and simple.

Here are my top 3 tips:

#1: Organisation (getting organised around your food);

#2: Pre-planning (preparing your food ahead of time); and then

#3: Executing what you pre-planned.

These three all go hand-in-hand and they give you the power to be able to take control of your food no matter what phase you’re in.

So whether you’re in a build and you’ve got a lot of food to get in on an average eating window

OR

You’re in a dieting phase and you have less food to eat…

You need to spread it out.

Being organised will allow you to do that.

OR even if you are maintaining…

It’s going to allow you to maintain your physique WITHOUT overeating and leaning into a build.

Or undereating and leaning into a cut.

Organisation lets you stay where you need to be.

So those three things again are:

#1: Being organised;
#2: Pre-planning ahead of time; and
#3: Executing what you’ve got pre-planned in your MyFitnessPal or whatever tool you use to track

So that allows you to get the results that you want.
Day in, day out.
365 days a year.
No matter what phase you are in.

So if you need some help with that?

—-> Click the link now and we’ll be chatting soon.

Love,
@caterina_ruberto x
SMP Coaching Team

​The harder you train, the less you gain.

Isn’t it weird?

The more you push yourself further,
the slower the progress.

And then you see someone
doing some random training like
12-week challenges, bootcamps,
and group training…

They train with less effort
less often than you.

Yet still, they’re getting results.

It doesn’t make sense at all, does it?

Well, it turns out… it actually does.

So what’s the difference between you
training hard consistently for over 2 years
vs those who just started?

Training age.

The thing about training age is that…

For beginners and even intermediate athletes,
their results come straight from training
and following a nutrition plan.

And that’s because their level of conditioning
is not that well-developed yet.

For someone like you
who has a training age of 2+ years?

Training is no longer where your body changes.

In fact, you training SO hard and TOO often
is actually the reason you’re getting
diminishing results.

And here’s the science behind it:

The stronger you get at each rep range,
the more damage you do to your muscle fibres.

Which means the more advanced you become,
the more rest you need for your muscles
to recover and grow.

So, if you’re training like crazy and you’re wondering:

“Why am I barely getting any results?”

Ask better questions.
Get better answers.

And you’ll experience BETTER results.

So ask yourself:

1. What is my training age?

2. How much rest am I getting between
intense sessions on a given muscle?

3. Is that muscle getting trashed
over and over again?

4. Am I resting or just doing
more work on my days off?

This is something
we always say to our clients
(and even to ourselves) in SMP:

The hardest work is knowing
when to rest and play.

Would you like some help with that?

----> Click the link now and book a call with our team.

On the other side….

You will receive next-level support and guidance
from our team of elite coaches…

…who will work ‘round the clock with you
so that you can FINALLY get the results you deserve
and live in the best shape of your life.

Love & light,
The SMP Coaching Team

​Do you know who you are?

It’s a quest that has been around for thousands and thousands of years.

Know thyself, right?

And just like you…

There’s a bunch of things I really like about myself.
There’s a bunch of qualities that are really awesome.
And there’s a bunch of qualities that aren’t so great.

Sometimes?
I live my life with the qualities that are awesome.

And other times?
I get sucked into the qualities that I don’t like as much.

Then I can feel like a little bit of failure.
Or I can feel kind of doomed.
Or I can feel kind of stuck.

Oftentimes we can think of our life as a battle between these two things.

That if we can just correct these faults?
Then we’ll be much more like that person we want to be.

And it makes sense.
It MAKES perfect sense.
It’s not a bad route to follow.
But there’s perhaps a different way.

There’s a more HOLISTIC way of being. 🙂

Perhaps, we can hold those parts of ourselves that we have contempt for with passion in moments of struggles.

Then we can lead ourselves out of those moments…
Compassionately.

That the idea of “I know myself”?

Is quite limiting.

But the willingness to get to know ourselves at any given moment…
To be knowing ourselves as a LIVED experience as opposed to a fixed mindset…

THAT idea of KNOWING invites us into a GROWTH mindset.
It invites us to a more EXPANSIVE way of being.

We expand into a more COMPASSIONATE way of being with ourselves.

So as understanding there is a difference between:

→ I KNOW myself (as a fixed frame of mind); 
→ I am KNOWING myself (as a way of being).

In the Sports Model Project, we facilitate that.
We facilitate that via Mindset and Meditation.

We facilitate that via a Mindset Curriculum
that teaches us about neuroscience of who we are.

So if you’d like to get to know yourself in a MORE expansive and compassionate way…

—-> Click the link now.

Someone from the team will reach out.

And we’ll introduce you to yourself in a way that you haven’t been introduced to.

All the best,
@tigerandthemonk
SMP Heart Coach

​Here is a two-step process
on how to make it look like
you’ve got your life
under control:

Step 1: Roll shit in sparkles

Every thought that
comes into your mind…

Work to control it by saying:

It’s happening FOR you,
instead of TO you.

Step 2: Repeat step 1. 🙂

I know you’ve heard this before.

The mantra that
we have FULL control
over the thoughts
that show up within us.

And then, if we just reframe it?
And we just think harder?

Then we can eradicate
self-limiting beliefs
and self-sabotage.

I also know where
you learned this.

It’s from someone
who does not understand
how our physiology works.

And how common it is
for people to feel that

They’re failing

because they cannot control the thought
that’s showing up
within them.

I want to let you
know a secret.

There are TWO
kinds of thoughts:

- The first are the ones
that happen to us.

We do not have
control over these.

And though we have
responsibility and an
opportunity to understand

→ how to work with,
→ regulate and
→ make sense of
where they come from?

We CANNOT control
WHY they even show up
in the first place.

- The second: are the
thoughts that we DO
have choice around.

That when there is
enough space and safety
in our environment?

We build a vantage
point of autonomy.

Where we can
choose to keep certain thoughts
and regulate
and resource
the others.

So if you have been feeling like a failure
because you notice self-limiting beliefs come up?

We’re here to tell you:

You are NOT doing
anything wrong.

If you are not in a space that can identify
these two different kinds of thoughts…

…and that they require
two different strategies…

You are not
practicing Mindset.

You’re simply
rolling shit in sparkles.

If you need some
help with this:

>>>>> Click the link now.
And you’ll be speaking
with our team soon.

@michelle_baty_
SMP Neuro-Psych

This is surprising.

Most of the girls
who come to us in SMP…

…are living off 1400
(and even less) a day.

And then they pair it with
super intensive training
2x a day,
6-7 days a week.

And wonder why
they aren’t making
any progress.

Well…

When you’re training hard
3-5x a week?

You actually need to eat between
1800-2400 calories.

Because the more stress
your body experiences,
the more nutrients it needs.

In other words,
1400 calories simply
WON’T cut it.

So…

What happens
when you consistently eat
low calories
for an extended
period of time?

- It exposes you to long-term damage
to your immune, digestive,
and reproductive systems; AND

- It stops you from gaining muscle
and biases your body towards
storing energy as body fat.

And that’s not what you want, right?

So here's some homework for you.

Ask yourself:

1. Am I spending
most of my life eating
1800-2400 calories per day?

2. Am I eating the right
amount of protein per day
for my body composition,
exercise and physique goal?

3. Am I eating enough nutrients
to buffer stress from training,
work, career, and life?

4. Am I over relying
on protein powders,
supplements,
and processed foods?

5. Am I actually
absorbing the nutrients
I’m consuming?

It’s okay if
you don’t have
answers to these yet.

Most of us don’t.

Besides,
nutrition can be
really tricky.

Especially when
you’re on your own.

That is why in SMP…

We have a specialist team of
Elite Coaches…

….who will help you with
organising your training
and nutrition…

…in a way that it matches
your high-performance lifestyle,
body composition,
and physique goals…

..so you can actually get results
in the MOST healthy,
sustainable,
and effective
way possible.

Isn’t that what you want?

Here’s the first step:

>>>>> Click the link now to book a call.

Someone on our expert team will reach out.

Love and light,
The SMP Coaching Team

​Pros don’t actually use meal plans.

And you read that right.

The reason?

Meal plans don’t work.
(Been there, done that.)

And that’s because:

1 : Super rigid prescriptions.

You need to eat this exact thing.
At this exact time.
On this exact day.
At this exact amount.

And that’s just too tough to follow.
No matter how driven or enthusiastic you are.

Because in reality?

2 : It’s not sustainable.

• You get busy.
• It’s your friend’s birthday. And you have to attend her party.
• Kids get sick.
• YOU get sick.
• Or sometimes, you just don’t feel like eating another bowl of salad at 4.30 pm.

And that’s normal.

Life happens to everyone.

But let’s just say you’re actually good at following meal plans.

And you have been doing that for a while now perfectly.
No skips at all.

Which is great.

Good job on that.

But the thing is?

You have been doing it for too long now that it’s not working anymore.

So here’s what you need to know:

Most meal plans, if not all, are temporary.

They work at first.

Until they don’t.

Because your body only is good at adapting to a rigid way of eating when it hasn’t experienced any kind of stressor before.

But for over a long period of time?

Forcing yourself to stomach another lettuce at 4 pm is just not humanly sustainable & mentally healthy.

That’s why in SMP…

Instead of feeding our clients with meal plans and holding them accountable?

We actually provide them with all the tools, resources, and principles they need to nail their training and nutrition.

So they don’t only achieve their dream physique…

They also stay vibrant and healthy
EVEN after working with us.

Do you want that too?

SMP is a process of transformation and personal mastery.

And it’s ONLY for the hardest worker in the room.

Click the link now and book a call.

If you’re a good fit, you’ll be speaking with our elite coaches next week.

Besos,
SMP Coaching Team

That’s what I always wondered about.

In fact that’s where I felt most of my difficulties in life came from.

Growing up?

I didn't have girlfriends.
Or sisters.
Or aunties.

I didn't have a circle
of female role models
around me to learn from.

Now systems in need
are remarkably clever.

Particularly when it comes to
what they need the most.

Most assume we become seekers
of the very thing that's missing.

But the truth of it is:

We more often become
crafters of the stories
that speak to being
better off without.

Maybe this is you too.
You wonder what
a sisterhood is even like.

Where are these resourceful women?
And how would they even
begin to support one another?

But maybe…

That feels more like a fairytale
than the story you tell about
being good enough on your own.

Want to know what changed it all?

I was on a bus ride alone one day.
My phone rang.

"Is this Michelle Baty?"

I was dead silent.

"My name is Hattie Boydle
and I'm calling from
the Sports Model Project."

I didn't know Hattie Boydle.
And I definitely didn't know
anything about the
Sports Models Project.

I thought
I should definitely hang up.

But she seemed kinda nice.
Like the REAL kind of nice.

And suddenly,
I felt some kind of lonely
I hadn't noticed before.

And I just kept
talking...

Now I'm not sure what I'd be writing.
Or to whom I'd be speaking
on this day.

If I'd held to the stories
I'd always told,
and I stayed safe
in the life I'd always lived…

I might still be asking
myself the questions
that were always meant
to be held by a sisterhood .

On this day,
EVERY day,
I celebrate a world
of resourceful women
powerfully supporting
one another.

My sisters have taught me
that protections are far less about
what's happened than they are
about what's missing.

And that it was never really
a question of celebration.

But simply,
That I should never
have held it alone.

To you my fellow sister:

There is a space for
that lonely place
within you.

Would you come fly with me
at SMP?

Click the link and book a call with our team.

It will change your life.

Love,
@michelle_baty_
SMP Neuro-Psych

​A lot of people come
with preconceived ideas
about how training works.

Unfortunately?
They're not
correct.

How does training transform
your body?

Simplified model

You apply
a stressor (a stimulus)
to your muscles.

In this case,
your metabolism
perceives that stress.

And then once
the metabolism
perceives stress?

1. It decides to send
   some hormones
   to your cells;
   
2. Your cells decide
   Get the message about what to do

So in our case,
with doing weights…

…we create stress
on the muscle.

And this case is called
mechanical tension.

We're trying to create
the maximum amount
of tension we can
on those muscles.

That mechanical tension
breaks the muscle fibres down.

And when the muscle
fibres break down?

There's inflammation.

The inflammation signal
is sensed by your metabolism,
which sends resources
to that area to repair it.

If the tension
was great enough?

• The information is
  collected by your body,
  your target tendon, organ,
  and other things.
  
• And then your metabolism
  perceives that it must
  make that area stronger.

And maybe even
change the size
of those muscle fibres.

So the important thing here is:

NOT exercises.

In fact, your body
doesn't care about deadlifts
and squats
and any of this stuff.

It doesn’t respond or change
because it perceives
you are doing some deadlifts.

All it perceives is

• mechanical tension
  on the muscle and the damage cause.

And then?

• information causes your metabolism to respond and send resources
  to that area.

Now…

How much
mechanical tension
should you be putting in?

• It’s one thing
  to know the right info.

• It’s another thing to learn
  the right application.

Maybe it’s time
to get some expert help?

In SMP

We have specific programming
and coaching around
high-performance skills
that are based on the best
elements of science.

So that YOU can finally
get results from your training.

And achieve the
ULTIMATE transformation
you have always craved.

>>>>Click the link now and you’ll be speaking to our specialist team.

Metta,
The SMP Coaching Team