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Top Tips to Beat the Holiday Bloat

If youâ€™re not ending Christmas day slumped on the couch in a food coma in the loosest fitting pants you own, is it even Christmas? â€˜Tis the season for over-indulgence after all, but...

Why We Sabotage Our Own Goals

If you feel like youâ€™re constantly self-sabotaging your own goals, you need to ask yourself this one question: "What unconscious BENEFIT am I getting out of this self-sabotaging...

CLIENT SPOTLIGHT: Slow & Steady Wins the Race

How many times have you given up on a goal because you felt overwhelmed trying to change everything at once? Eat this.Donâ€™t eat that.Drink more water.Take your vitamins.Meal prep.Train.Get more...

Why I Don’t Recommend Protein Bars

Protein bars used to be a snack for those mega-muscular guys in the weight room, but with more and more products on the market targeting women, they are fast becoming a purse staple. They're...

Should Women Train Differently to Men?

Generally speaking, no. Women should apply the same core training principles as men: applying progressive overload, using a variety of exercises to achieve structural balance with emphasis on the...

RECIPE: Super Greens Smoothie

Boost your nutritional intake & feed your good gut bacteria with my Super Greens Smoothie from my e-book The Transformation Recipe Book. Loaded with nutritious green goodies & quality...

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@IAMANNAFITNESS & @ANNA_MCMANAMEY

Jan 14

Have you fallen off the wagon over the holidays?🍕🍻🍫 Here are 5 steps you can take right 𝙉𝙊𝙒 to get back on track:
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1️⃣𝗣𝗟𝗔𝗡 & 𝗣𝗥𝗘𝗣 𝗬𝗢𝗨𝗥 𝗠𝗘𝗔𝗟𝗦 𝗔𝗛𝗘𝗔𝗗⁠⠀
This is without doubt the most IMPORTANT factor when successfully keeping to a healthy eating plan. Prepping your meals for the week ahead might seem like a hassle, but trust me - it works! Not only will it save you time and money by eliminating incidental takeout, but it will set your intention as well as increase your chance of making better food choices when you're busy, tired, hungry, or all of the above.⁠⠀
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2️⃣𝗖𝗟𝗘𝗔𝗡 𝗢𝗨𝗧 𝗬𝗢𝗨𝗥 𝗞𝗜𝗧𝗖𝗛𝗘𝗡⁠⠀
Set yourself up in an environment that is conductive to your health and fitness goals and supports success. Remove trigger foods from your pantry and replace them with healthy, nourishing foods that make you feel good.⁠⠀
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3️⃣𝗦𝗘𝗧 𝗔 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘⁠⠀
Humans thrive on structure, so set yourself a daily routine. Eat at set times. Train at set times. Work at set times. Relax at set times. When you know what is coming and when it will help you stay more productive and on plan with your nutrition and training.⁠⠀
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4️⃣𝗦𝗘𝗧 𝗡𝗘𝗪 𝗚𝗢𝗔𝗟𝗦⁠⠀
Apart from getting control of your nutrition again and losing weight, set some new milestones at the gym, like hitting a new squat PB, performing a chin up or increasing your running pace.⁠⠀
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5️⃣𝗛𝗜𝗥𝗘 𝗔 𝗖𝗢𝗔𝗖𝗛⁠⠀
For many of us, having someone we answer to motivates us to act.⁠ A coach can remove all of the guess work, keep you on track, support you and help you reach your goals faster than you could on your own.⁠⠀
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Need proof? Check out some of the incredible transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness Hit the link in my bio to learn more about 1-1 coaching. www.iamanna.com.au
#makeithappen

Jan 14

When you’re training like a beast, there’s no

When you’re training like a beast, there’s no time for pain.💪🏼 A long overdue visit to @bayside_muscle_therapy today to work out the niggles and release tension.💆🏼‍♀️⠀ Beyond the usual stretching and foam rolling, regular Myotherapy treatments are especially important to ensure I’m recovering sufficiently, moving well and minimising risk of injury. A combination of deep tissue massage, dry needling, and other evil tools (SWIPE to see Steve’s latest toy😂🤢) helps to break up the myofascia and improve mobility so I can squat, press, thrust and deadlift more efficiently and safely under heavier loads.🏋🏼‍♀️ #hellogains A visit to Steven at @bayside_muscle_therapy every 4 weeks helps me stay pain free and on top of my game!🏋🏼‍♀️ Have you tried Myotherapy before? Tell me some of your recovery non-negotiables 💬👇

Jan 13

Paused Sumo Deadlifts with 5s eccentric - 110kg x

Paused Sumo Deadlifts with 5s eccentric - 110kg x 5. Pure evil. But effective.👌⠀
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The purpose of the pause is to help me develop a stronger bottom position and emphasise driving explosively from the floor, while the slow eccentric (lowering phase) forces me to keep tightness, placing greater demand on the lats and glutes.🍑⠀
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This is a great way to train past sticking points, which is the portion of the lift where you either feel weakest or fail under maximal loads.🏋🏼‍♀️⠀
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During my last phase, where I hit my 130kg PB, I really struggled breaking contact with the floor on the first rep. I would be fine up to about 115, but once I got to 120 and beyond, I would often need two attempts to get the darn bar off the floor.😤⠀
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Instead of continuing to add more and more load, which can be highly taxing on the CNS, we’ve used this last block to back off the weight, hone in on technique and challenge my body using less weight for an equally intense workout. Trust me, those 5 reps feel like cardio!😅⠀
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If all goes to plan, I should be able to transfer the strength developed from the paused sumos to my regular sumos in phases to come.⠀
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Watch this space... 🔥⠀
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Shout out to @r33c3yb0y / @wonfitness.1 for continuing to push and challenge me during my growth season.💪⠀
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@prorawgym

Jan 12

If you feel like you’re constantly self-sabotagi

If you feel like you’re constantly self-sabotaging your own goals, you need to ask yourself this one question: 👉 𝙒𝙝𝙖𝙩 𝙪𝙣𝙘𝙤𝙣𝙨𝙘𝙞𝙤𝙪𝙨 𝘽𝙀𝙉𝙀𝙁𝙄𝙏 𝙖𝙢 𝙄 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙤𝙪𝙩 𝙤𝙛 𝙩𝙝𝙞𝙨 𝙨𝙚𝙡𝙛-𝙨𝙖𝙗𝙤𝙩𝙖𝙜𝙞𝙣𝙜 𝙗𝙚𝙝𝙖𝙫𝙞𝙤𝙪𝙧? We can all relate to a time where we have consistently sabotaged an expressed goal, whether it’s failing to stick to a diet, consistently skipping workouts or cardio, not showing up for practice, over-spending your budget or not doing the necessary work or study to build your career. Logically, it makes absolutely no sense to get in our own way and make reaching our goals substantially harder, so why do we do it?🤷🏼‍♀️ It all comes down to whether the goal you are trying to reach is truly in line with your 𝗖𝗢𝗥𝗘 𝗩𝗔𝗟𝗨𝗘𝗦.🙆🏼‍♀️ 〰️ Maybe you “feel” like you need visible abs, even though it requires sacrifices you’re unwilling to make. 〰️ Maybe you “feel” like you have to compete, when really you want to take a break. 〰️ Maybe you “feel” like you need to build up your savings, but aren’t willing to cut back on expenses. 〰️ Maybe you “feel” like you need to further your education to please others, when really your passions lie elsewhere. Failing to stay focused and do the work is simply feedback from your brain telling you that your goals are not aligned with what you truly want in life. Naturally you will want to gravitate towards what is truly valuable to you at that point in time. In contrast, when you set goals that are aligned with those values, you’ll find yourself intrinsically motivated to go out and chase them. The drive is there. It just HAPPENS.💫 Rather than becoming frustrated and beating yourself up, ask yourself if the goals you’re chasing are truly yours, or someone else’s.🤔 🔎 𝗟𝗢𝗢𝗞 𝗨𝗣 @drjohndemartini 𝙑𝙖𝙡𝙪𝙚𝙨 𝘿𝙚𝙩𝙚𝙧𝙢𝙞𝙣𝙖𝙣𝙩 𝙌𝙪𝙞𝙯 - If you haven’t done this already, here’s your homework. You can thank me later.😉 #makeithappen
@iamannafitness
www.iamanna.com.au

Jan 11

120kg Reverse Banded Hack Squat @spartansgymandfit

120kg Reverse Banded Hack Squat @spartansgymandfitness 💪⠀
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Super happy with the gains I’ve made on these over this last training phase - especially on this machine, which Spartans members would know feels heavy AF due to the angle.😖⠀
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>>SWIPE>> for last three weeks’ progress.⏩⠀
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Video 1: Week 3 - 120kg x 8⠀
Video 2: Week 2 - 115kg x 8⠀
Video 3: Week 1 - 95kg x 10⠀
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Amazing how quickly the body can adapt week to week when you train hard, eat your carbs and get quality sleep.😜⠀
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Operation: “Quads-so-big-pants-quiver-in-their-wake” is in full effect!💪 #letsgo #growthseason #wbff2021

Jan 10

What to do when your friends & family 𝗱𝗼𝗻

What to do when your friends & family 𝗱𝗼𝗻'𝘁 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀👇⁠⠀
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When I was first starting out in my fitness journey, by far the biggest, most testing challenge I faced was the negative behaviour & lack of support from others who didn't "get" my goals.😕⠀
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People who I thought were my friends were surprisingly the least supportive:⁠⠀
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"𝘌𝘸 𝘩𝘰𝘸 𝘤𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘦𝘢𝘵 𝘵𝘩𝘢𝘵?!"⁠⠀
"𝘞𝘦 𝘸𝘰𝘶𝘭𝘥 𝘩𝘢𝘷𝘦 𝘪𝘯𝘷𝘪𝘵𝘦𝘥 𝘺𝘰𝘶 𝘣𝘶𝘵 𝘺𝘰𝘶'𝘳𝘦 𝘰𝘯 𝘢 𝘥𝘪𝘦𝘵."⁠⠀
"𝘞𝘩𝘺 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘭𝘪𝘬𝘦 𝘵𝘩𝘢𝘵?"⁠⠀
"𝘊𝘰𝘮𝘦 𝘰𝘯, 𝘤𝘢𝘯'𝘵 𝘺𝘰𝘶 𝘵𝘢𝘬𝘦 𝘢 𝘥𝘢𝘺 𝘰𝘧𝘧?"⁠⠀
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Most of the time, these comments are not meant to be malicious...⁠ BUT it makes them feel insecure.⠀
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Seeing you chase down your goals and succeed is a painful reminder of things they themselves might be struggling with and failing to take action on.⠀
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Other times it’s simply the case that they just don't "get it" because their values in life are just... different.⁠🤷🏼‍♀️⠀
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Either way, it is NOT your responsibility to make them comfortable or help them understand.⠀
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If you’re struggling with unsupportive friends & family, here are some tips that worked for me:⠀
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✖️Accept that not everyone is going to understand your goals - and that's ok. This is your journey, not theirs. Block out the naysayers and focus on YOU. The more confident you are in your decisions, the less you will be swayed by the comments and behaviours of outsiders.⠀
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✖️Don't take it personally. Their negative behaviour is a reflection of their insecurities., not a personal attack on you.⠀
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✖️Talk about it. Help them feel valued. Tell them you are still the same person you always were, but your decision to change your body and your lifestyle is extremely important to you and you can't do it without their support.⁠⠀
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✖️Finally, take comfort in knowing that those who truly love and support you will want to see you succeed, whether they fully understand your journey or not. They'll be the ones who stick it out with you to the end.👯‍♀️⠀⁠⠀
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Did this strike a chord with you?⁠⠀
I'd love to hear your stories and tips! Share below.💬👇🏼

Jan 10

Sunday sessions @spartansgymandfitness 🏋🏼‍

Sunday sessions @spartansgymandfitness 🏋🏼‍♀️ Sticking to a diet and training plan is easy when life is convenient. When stress is low, you’re in a familiar routine, and generally things are going well, making the right choices seems almost effortless.😌⠀⠀
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But what happens when life ISN’T convenient? How do we make the right choices when we’re feeling depressed, discouraged, or under pressure?🤯⠀⠀
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Training and dieting (especially for fat loss) is almost ALWAYS uncomfortable, and when we’re stressed, we prefer to opt for the path of least resistance. But if you’re serious about achieving results, those are the moments you need to discipline yourself to make tougher choices - even when it’s the LAST thing you want to do.😓⠀⠀
You’ll never achieve the results you want without being willing to sacrifice and push through the obstacles that stand in your way.💪🏼⠀⠀
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Shout out to all of you choosing your GOALS over temptations this weekend.✌🏼

Jan 8

𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿 ❗️ 𝙍𝙖𝙥𝙞𝙙 𝙤𝙫𝙚𝙧𝙣𝙞𝙜𝙝𝙩 𝙬𝙚𝙞𝙜𝙝𝙩 𝙜𝙖𝙞𝙣 𝙞𝙨 𝙣𝙤𝙩 𝙛𝙖𝙩 𝙜𝙖𝙞𝙣.⠀
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There are MANY factors that will influence the scale that have nothing to do with body fat:⠀
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▪️Digestion⠀
▪️Sodium intake⠀
▪️Carbohydrate intake⠀
▪️Fluid intake⠀
▪️Sleep quality⠀
▪️Stress levels⠀
▪️Training recovery⠀
▪️NEAT⠀
▪️Hormones⠀
▪️Sickness⠀
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Among others...⠀
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Fat gain does not happen suddenly. It is a process which occurs gradually over weeks and months, not overnight. Even if you ate a big dirty “cheat meal” the night before, the majority of that weight gain is usually due to increased fluid retention from more carbohydrates, sodium, total food volume and sometimes inflammation in the gut - not body fat.⠀
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When I check in with my clients I ask for 3 (sometimes 4) points of data:⠀
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☑️ Daily weigh ins - this allows me assess their average weight for the week, not just one weigh in from a single day.⠀
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☑️ Progress photos - over time these show changes in body shape and composition which is not always reflected on the scale.⠀
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☑️ Feedback on their week - I encourage them to tell me about how they are going, their stress levels, sleep quality, digestion, mood, energy levels, training, diet compliance, etc... This helps me more accurately assess other data points.⠀
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☑️ Skin folds OR Waist circumference - this will depend if I am working with the client online or in person and serves as another data point to show changes in body composition.⠀
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The scale weight can be a anxiety trigger for many, but overtime as you learn your body’s natural fluctuations, the more you will start to view the scale weight as a data point rather than a measure of your self worth.⠀
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If you’ve been trying to make progress for a while, but just aren’t seeing results, consider getting some extra support.🙋🏼‍♀️⁠⠀
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With me in your corner, I can help you develop more effective change strategies and be better able to recognise progress markers to keep you motivated and maintain momentum to reach the finish line.🏆⁠⠀
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Work with me online👩🏼‍💻 or face-to-face👯‍♀️⁠ @spartansgymandfitness / @prorawgym
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www.iamanna.com.au 👆Link in bio.⁠

Jan 7

I’m often asked, what is my coaching style? What

I’m often asked, what is my coaching style? What diet and training protocols do I use with my clients? Do I diet my clients on keto or do I prefer high carb-low fat macro splits? How much cardio do I prescribe?⁠
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The answer 👉🏻 My coaching style and methods are whatever they need to be, that week, for that particular client.⁠
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Some weeks you need to be their woo-girl, other weeks you need to lay down a harsh reality check, while other weeks fall somewhere in the middle (most of the time they do).⁠
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Some clients can lose fat efficiently on minimal cardio and higher carbs, while others need more cardio and very low carbs to achieve results. Some clients respond well to high fat diets, while others feel and perform better on lower fats.⁠
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An athlete with competitive goals in their chosen sport is going to respond better to more precise and specialised nutrition planning, supplement protocols, and training programs, while a mum-of-3 looking to drop a few kilos may benefit from a more flexible approach.⁠
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Direct, open and honest communication is the best way to approach all coaching situations, but how you choose your words and methods will depend on the context of the clients' goals and personality.⁠
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You can have the "perfect" nutrition and training plan, but if your coach-client relationship and communication isn’t effective, neither is the plan.⁠ Check out some of my clients’ transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness
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1-1 Coaching enquiries👉 www.iamanna.com.au⁠

Jan 6

Who indulged in some delicious treats these past f

Who indulged in some delicious treats these past few weeks?🍬 Because same!🙋🏼‍♀️ The holidays are such a fun filled time of year, but they can also be a source of tremendous guilt, stress, and negative thoughts⛈⠀⠀
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If you’ve gained weight, and generally feeling a little down😞 here are my tips for feeling more confident in your body👙⠀⠀⠀
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1️⃣Stop dwelling on past mistakes. It won’t fix anything and only breeds more negativity. If you messed up, move on. Be proactive. Stop focusing on your problems and start channelling your efforts into finding solutions.⠀⠀⠀⠀⠀
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2️⃣Weight gain is not permanent. The extra weight will only remain until you CHOOSE to take the necessary steps to lose it. You have complete control, all you need to do is take action.⠀⠀⠀⠀⠀⠀
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3️⃣Nobody thinks any less of you for gaining a few kilos. In fact, most people around you probably don’t even notice!! The only one hating on yourself is YOU. Stop it!⠀⠀⠀⠀⠀⠀
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4️⃣No one is perfect - not even your coach or the #fitspo you admire. We ALL go off plan every now and then, miss workouts, have “fat days” and struggle with weight gain and body image issues from time to time. You are not a failure, you are human, and sometimes you need to endure the crappy weeks to make those strong, consistent weeks even more rewarding.⠀⠀
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🌟Want to make 2021 the year you find strength, health and self confidence?⠀⠀
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I’m now taking applications for new clients who want to achieve great heights with their fitness and wellness.💖⁠⠀⠀⠀
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Hit the link in my bio to register👆⠀⠀
#makeithappen

Jan 5

5 important questions to ask yourself before you s

5 important questions to ask yourself before you start your New Years health & fitness regime👇 1️⃣ Why am I doing this nutrition/training program? What do I want to achieve? 2️⃣ And why do I want to achieve that? 3️⃣ Why is that important? 4️⃣ How will it make a difference? How will it make my life better? 5️⃣ And why does that matter? Now right down your answers and keep them somewhere that you can go back and re-read when you have a 5am training session, when the Nutella jar beckons from the pantry, or when you’re just feeling frustrated and unmotivated. Taking the time to sit down and really tease out your deepest, underlying motivations is a powerful strategy for maintaining momentum and increasing adherence to your nutrition and training plans. The more you know WHY you’re doing something, the more likely you are to see it through. Outfit // @ryderwear 🖤 10% off: ANNAM10

Jan 4

Smaller waist, leaner legs, tighter glutes... EXAC

Jan 3

It’s the first full week of January and no doubt

It’s the first full week of January and no doubt many of you are planning, or have already made a start on your 2021 health and fitness goals. One thing I tell my new clients during these early stages is to "expect resistance". Nothing that transforms us comes without struggle. Staying in your comfort zone is the reason you haven’t made progress up to this point, and you need to embrace change if you’re not happy with the way things are. Remember, if it feels uncomfortable, it's working.👊🏼💥 #makeithappen⠀

Jan 3

Going away?✈️ Holidays and frequent travel don

Going away?✈️ Holidays and frequent travel don’t have to spell disaster for your training goals. Here are my top tips for staying on track with your fitness regime while enjoying your vacation. 𝗕𝗘 𝗙𝗟𝗘𝗫𝗜𝗕𝗟𝗘 𝗪𝗜𝗧𝗛 𝗬𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠
Unless you’re prepared to spend your holiday scouring the streets for a fully-equipped gym, you’re likely not going to have the time or facilities available to smash out a solid workout and hit PBs. Instead, don’t be afraid to deviate from your usual programming and improvise based on what you have to work with. At the end of the day, any workout is better than no workout. 𝗧𝗔𝗞𝗘 𝗔 𝗗𝗘𝗟𝗢𝗔𝗗
One of the strategies I’ll often use is I’ll ramp up the intensity of my training the weeks leading up to a holiday, then schedule a de-load for while I’m away. Your body will welcome the break and you’ll likely come back stronger and more motivated to get back into full training after your vacay. 𝗗𝗢 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 𝗪𝗢𝗥𝗞
You don’t need fancy equipment or a gym to work on your tight thoracic, weak core and lazy glutes. Now is the time to get in and do those mobility exercises your trainer has been nagging you about! 𝗟𝗘𝗦𝗦 𝗪𝗘𝗜𝗚𝗛𝗧, 𝗠𝗢𝗥𝗘 𝗥𝗘𝗣𝗦
If you’re limited with weights, ramp up the difficulty by performing more reps and slowing down the tempo. Use circuits, supersets, giants sets and timed density workouts to save time and cram in as much work as possible. Check out my IGTV and YouTube for inspo! (Link in bio). 𝗕𝗘 𝗔𝗗𝗩𝗘𝗡𝗧𝗨𝗥𝗢𝗨𝗦
Finally, not every workout has to be a gym workout. There are tonnes of activities you can do to stay active while enjoying your holiday – hiring bicycles to explore local towns/cities, skiing, hiking or rock climbing are great examples. And have you even spent a full day shopping?! Not only will you come back feeling refreshed from the break, you’ll likely be every bit as fit as when you left. Coaching👉 www.iamanna.com.au

Jan 1

𝗧𝗘𝗖𝗛𝗡𝗜𝗤𝗨𝗘 𝗧𝗜𝗣:

𝗧𝗘𝗖𝗛𝗡𝗜𝗤𝗨𝗘 𝗧𝗜𝗣: 𝙀𝙣𝙜𝙖𝙜𝙚 𝙮𝙤𝙪𝙧 𝙇𝘼𝙏𝙎💪⁠⠀
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Lat pulldowns are a GREAT exercise for adding width and fullness to your lats and upper back - IF performed correctly.⁠⠀
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When I first teach this exercise to new clients, it is very common to see them rounding the upper back with poor shoulder movement. They are only focused on pulling down on the bar, over-using their traps by "shrugging" and depressing their chest, or pulling from their lower backs with excessive leaning. I put this down to two main problems:⁠⠀
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👉 Poor lat activation (& overactive traps)⁠⠀
👉 They've never actually been taught how to do this exercise correctly.⁠⠀
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Here are some key cues for the perfect lat pulldown:⁠⠀
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1️⃣ Initiate the movement by 𝙥𝙪𝙡𝙡𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙖𝙧𝙢 𝙥𝙞𝙩𝙨 𝙙𝙤𝙬𝙣 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙝𝙞𝙥𝙨. This encourages retraction and depression of the scapulae and extends the thoracic spine, allowing for correct shoulder girdle movement and better lat activation.⁠⠀
2️⃣ Your torso should then lean back about 30 degrees.⁠⠀
3️⃣ As you pull the bar down, think of lifting your chest up to meet the bar. Your elbows should be pointing back on a slight angle. ⁠⠀
4️⃣ Pull the bar all the way down to touch your clavicle, pause at the bottom, then slowly lower the weight to return to the starting position. I like a 3011 tempo.⁠⠀
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If you cannot achieve these positions, the weight is either too heavy, or far too light to effectively counterbalance your body. You want the weight to be challenging enough to stimulate and exhaust the muscles, but not at the expense of proper technique.⁠⠀
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There are numerous handle and hand grip variations you can use to target different areas of the back during a lat pulldown. Here I am demonstrating a wide pronated grip, which is going to have more of a lat focus - great if you are a bikini or figure competitor looking to develop more width, or a golfer or tennis player looking to improve rotational movements.⁠⠀
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Looking to level up your training in 2021?⁠ Head to www.iamanna.com.au to enquire about 1-1 coaching. ☝️ Link in bio!⁠ Outfit // @ryderwear Wild 🐾 10% discount: ANNAM10

Dec 31

Raise your hand if you didn’t achieve all of the

Raise your hand if you didn’t achieve all of the goals you set for yourself for 2020?🙋🏼‍♀️⠀
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It’s ok if you haven’t - it just means you didn’t set them in a way that actually positioned you to succeed.⠀
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Here’s a “S.M.A.R.T” checklist you can use to ensure you kick ALL of your 2021 goals👊🏼💥⠀
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🌟SPECIFIC⠀
You may want to “lose weight” and “tone up” but be more specific. Ask yourself WHY you want to lose weight, and what actions you will take to achieve this? For example, “I will get up and walk 30 minutes each morning before work” - you’re declaring what you’ll do, how long you’ll do it and when.⠀
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🌟MEASUREABLE⠀
A goal that is measurable can objectively be determined how well you are meeting that goal. For example, “eating better” cannot be objectively measured, because what constitutes “better”? But a goal to “eat according to my macros/meal plan my coach has prescribed me every day” is. Either you do it, or you don’t.⠀
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🌟ATTAINABLE⠀
A goal should be challenging enough to strive for, but do you have enough time and resources to achieve it? Are you willing to make sacrifices in other areas of your life to reach that goal? Eg, If your work schedule doesn’t allow you to train for an hour a day, then a more attainable goal would be to train 30-40mins three times a week, or on weekends.⠀
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🌟RELEVANT⠀
Your goals need to be relevant and meaningful to you and where you’re at in your life right now. Ask yourself what’s important to you and why? How would achieving these goals make your life better?⠀
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🌟TIME-LIMITED⠀
Set a goal then set a deadline. Setting time limits can motivate you to stay on track and remain accountable.⠀
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Not sure how to put those plans into action? Find a coach that can guide you and keep you accountable along the way🙆🏼‍♀️👉🏼 @iamannafitness⠀
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My LIFESTYLE Online Coaching package includes personalised nutrition and workout plans, weekly check ins, mindset coaching, progress tracking and accountability, with direct contact to me as your coach.🙋🏼‍♀️⠀
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Check out some of my clients’ transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness ⠀
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Apply now: www.iamanna.com.au✨

Dec 30

Planning on enjoying a few drinks tonight? Here ar

Planning on enjoying a few drinks tonight? Here are 5 nutritional hacks to prevent a New Years hangover🥳👇⁠⠀
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𝘚𝘈𝘝𝘌 𝘛𝘏𝘐𝘚 𝘗𝘖𝘚𝘛 𝘍𝘖𝘙 𝘠𝘖𝘜𝘙 𝘕𝘌𝘟𝘛 𝘉𝘐𝘎 𝘕𝘐𝘎𝘏𝘛 𝘖𝘜𝘛↗️⁠⠀
⁠⠀
💦 𝗛𝘆𝗱𝗿𝗮𝘁𝗲⁠⠀
Alcohol is a diuretic that often leads to dehydration and hangover symptoms like thirst, headache, fatigue and dry mouth. Aim to drink a glass of water between alcoholic beverages and have at least one big glass of water before bed. Adding a serve of electrolytes will replenish your body with essential minerals to maintain fluid balance and flush out toxins.⁠⠀
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🥃 𝗔𝘃𝗼𝗶𝗱 𝗱𝗿𝗶𝗻𝗸𝘀 𝗵𝗶𝗴𝗵 𝗶𝗻 𝗰𝗼𝗻𝗴𝗲𝗻𝗲𝗿𝘀⁠⠀
Congeners are toxic chemicals formed during the fermenting process that include methanol, isopentanol and acetone, and are strongly associated with hangover symptoms. Drinks high in congeners include whiskey, cognac and tequila, while vodka, gin and rum contain the lowest levels of congeners.⁠⠀
⁠⠀
🍴 𝗘𝗮𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝘆𝗼𝘂 𝗱𝗿𝗶𝗻𝗸⁠⠀
Drinking on an empty stomach allows the alcohol to pass through the intestines and be absorbed into the bloodstream very quickly, making you drunk faster and feeling much worse the next day. Drinking on a full stomach, on the other hand, ensures your blood alcohol stays lower.⁠⠀
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🔥 𝗥𝗲𝗱𝘂𝗰𝗲 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻⁠⠀
Alcohol causes inflammation in the body, which is thought to be one of the factors that creates a hangover. Avoiding foods that add additional inflammation, such as gluten, dairy and sugar, can help prevent a hangover.⁠⠀
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💊𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀⁠⠀
Alcohol increases inflammation, oxidative stress and depletes the body of essential vitamins and nutrients. Supplementing with a combination of N-acetyl-cysteine (NAC), Dihydromyricetin, B Vitamins, Vitamin C, Magnesium and Curcumin can support liver detoxification, reduce inflammation and replace lost nutrients.⁠⠀
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𝗣𝗥𝗢 𝗧𝗜𝗣 💯 take a serving of @switch_nutrition #AMINOSWITCH before or immediately after a big night. It contains electrolytes and Schisandra which can help to reduce hangovers and support liver detoxification. [DISCOUNT CODE: ANNA10 ~ Link in bio📍]⠀⁠⠀
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𝙃𝘼𝙋𝙋𝙔 𝙉𝙀𝙒 𝙔𝙀𝘼𝙍 🎉

Dec 29

2020... it’s been a year😅 January brought dev

2020... it’s been a year😅 January brought devastating bushfires that ravaged much of Australia’s east coast🔥 by February, the first cases of Covid-19 had arrived on our shores🛬 and in March we found ourselves in an unprecedented nationwide lockdown amidst a global pandemic.🦠 Over the year we’ve endured toilet paper shortages🧻 compulsory mask-wearing😷 social distancing🚶🏼‍♀️travel bans✈️ non-essential trips out of the house🏠 widespread job losses💰cancelled celebrations & events🎉 and now, just as we thought things were getting better, threats of a third wave and a new deadly strain overseas🌏. It’s easy to focus on all the negatives and hardships we faced in 2020, but really we have two choices: 𝙁𝙖𝙘𝙚 𝙙𝙞𝙛𝙛𝙞𝙘𝙪𝙡𝙩𝙮 𝙬𝙞𝙩𝙝 𝙥𝙚𝙨𝙨𝙞𝙢𝙞𝙨𝙢, or 𝙁𝙖𝙘𝙚 𝙙𝙞𝙛𝙛𝙞𝙘𝙪𝙡𝙩𝙮 𝙬𝙞𝙩𝙝 𝙤𝙥𝙩𝙞𝙢𝙞𝙨𝙢. If you think about it, Covid-19 gave us exactly what we had all be screaming for - for life to SLOW DOWN🐌 So what did you do to take advantage? In 2020 I...
✨Grew my coaching biz 300%.
✨Launched my first recipe e-book.
✨Launched virtual PT & FREE group training sessions.
✨Started two other businesses with my husband.
✨Completed 3 nutrition/supplementation education courses.
✨Continued to support and serve my clients through gym closures & major life disruptions.
✨Got my health back on track & dropped 10kg excess weight in the process.
✨I’m the strongest I’ve ever been in the gym.
✨We sold our house.
✨Saved a tonne of cash towards our next investments.
✨Bought an infrared sauna.
✨Spent quality time with my husband & fur babies (lockdown was perfect for Frank’s toilet training😂).
✨My confidence in myself & my abilities has never been stronger. BRAG TO ME BELOW👇 with 1 thing you achieved in 2020 that you’re proud of — let’s finish the year positive!

Dec 28

Many of us wait for the "perfect time" to eat bett

Many of us wait for the "perfect time" to eat better, exercise more, start a new project or learn a new skill, when really this is just an excuse and justification of avoiding the real work of doing. Fact is, there is no perfect time, and there never will be, so this all-or-nothing attitude usually gets us nothing.⠀⠀ It’s almost the New Year, so why wait?! Just get started. Right now. With what you have. From where you are.⠀⠀ Just START.⠀⠀ You don't need to completely overhaul your lifestyle in a day, just start with one small strategic change that you feel confident in doing. Eventually this will lead to another step, and another, and before you know it, you'll be half way there.⠀⠀ Need a hand to get going?🏃‍♀️ Then you DEF want to check this out👇🏼 My LIFESTYLE Online Coaching package includes personalised nutrition and workout plans with your choice of either flexible dieting (macros/ IIFYM) or set meal plans, tailored training programming, weekly check ins, progress tracking, mindset coaching and accountability, with direct contact to me as your coach.🙋🏼‍♀️ Check out some of my clients’ transformations in my CLIENT RESULTS story highlight👆 or follow my business page @iamannafitness Apply now to take your first step: www.iamanna.com.au✨ Or hit link in bio📍
#makeithappen

Dec 27

Happy Monday! Or is it Wednesday? And how many way

Happy Monday! Or is it Wednesday? And how many ways can one use leftover ham?🤔 #betwixtmas #crimbolimbo ⠀
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I may not know what day it is but I can say that the @ryderwear 50% OFF EVERYTHING HOLIDAY SALE is ending soon!!😭⠀
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Shop this Freestyle Seamless set in purple💜 half price + a bonus 10% off when you use my code “ANNAM10”🎁 Link in bio!

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