Eyes are the window to the soul…

Some may say the see sadness, anger and happiness through the eyes – my recent (and first) visit to a naturopath proved the eyes can say so much more..

I contacted naturopath, Natalie (I’ll attached her business page at the bottom of this post) being 5 months from my wedding date. I wanted to have a consultation to see how my body was functioning and more so to ensure I’m looking vibrant and lustrous on my wedding day….

New to naturopathy Nat explained to me:

“If 5 different people go to the doctors with a headache, the doctor will usually give the same medication to all 5 people to help mask the symptoms…” (chemicals and masking issue)

“If 5 different people came to me with a headache my job is figure out why each of them are getting headaches and naturally treat each person individually as no two people are the same.” (natural and treat problem)

This resinated with me so much – working in pharmacy for over 6 years I saw doctor prescriptions come through on the daily – I also know that they receive benefits for selling certain meds/brands – it was half obvious because they would pump through a certain brand or medication all day for almost every client.

Anyways that’s another rant for another day…..

At the very beginning of the consultation Nat took a photo of my eyes.

“You crave sugar don’t you?” Nat said almost instantly as she looked in my left eye.

Here I am thinking to myself shit I’ve still got chocolate on my face from the freddo I had on the way here….

“Wow, you really crave sugar” As she looked in my right eye.

For anyone that knows me know that I LOVE sugar (chocolates no.1 fan) – The thing was Nat doesn’t know me.

After closely examining the photos of my eyes she was also able to point out certain areas of my pupil and tell me I always have cold hands and feet, I get light headed and that if I have a list of 10 things to do in a day I’ll do 20… Every word that came out of her mouth I was just ‘Yup me, me, me!’

All this from my eyes!!! Don’t you find this fascinating?!

This was literally within the first 15 minutes… what followed was a series of questions about my lifestyle, body and routine.

By answering all questions Nat was able to determined what my body may be missing and was able to recommend practitioner only supplements (meaning they can only be sold by qualified persons no herbalife or isogenix here!!) and now I’m on my way to be the most vibrant looking wifey ever.

Why am I telling you about my experience?

There is just so many rubbish over the counter products out there claiming to do all these wonderful things – we spend countless $$$ on quick fixes with god knows what in them – we trust marketing gurus who have no qualifications and no idea – WHY?!?

Why not save our time and money and seek professional advice?

If you want the best for your body, you have to see the best otherwise you’re just wasting your time.

Stay Strong & Stretch,
Tel X

Natalies Facebook Page

Honesty is the best policy….

I haven’t really talked in depth about my food/training much since my fitness comp (which I started prepping for exactly one year ago!)


I don’t really know?

I guess it is because I’m not as obsessed with my food as what I was in that point of time? Looking back now I can easily say I got too addicted and in a more specific term probably encountered a short term ED.

Flashback to mid comp prep and try and tell me I had signs of an ED I would laugh in your face and tell you I’ve got everything under control which was half the problem – I knew every calorie going into my body and if I swayed off my plan I would totally freak out about it and feel guilty, fat and failed.

You’re thinking – yes Chantel I too feel guilty when I demolish a whole pizza BUT it wasn’t like that I remember one night I was so hungry I ate an egg – literally one egg and I felt guilty about it?!?! DA FAQ?!? At the time it seemed so normal.

Roughly 4 weeks post comp I weighed the most I ever have – I weighed 65kg August 1st, I was 55kgs getting on stage and I always floated between 57kg-58kg pre-comp. November 6th I weighed in at 59.9kg and that’s the last time I weighed myself –I can now safety say I don’t give a flying f*ck because I think I look good.

It took me until August/September – so 2-3 months post comp to completely snap out of the mindset I was in.

Why am I talking about this so openly?

Why not?

A lot of females struggle day in and day out with their demons and I think if we were able to talk about it openly it would help so many.

Within the fitness industry there is a very fine line between lifestyle and addiction – I have experience both ends and will happily talk about it so others become aware and don’t make the same mistake I have….. I mean if I cant be honest and open what’s the point of me even blogging?!

-Train 3-4 times a week.
-Eat 80% for your goals 20% for your soul.
-Stop comparing yourself to others.
-Unfollow unhealthy ‘healthy’ social media accounts.
-Praise yourself for fitness goals (such as hitting new PB’s in the gym)
-Complement others not only on looks but on badass fitness goals.(like the ones above)
-Talk openly and honestly.

-High impact training daily – sometimes twice.
-Eating extremely strict with a lot of emphasis on macros and calories restrictions, maybe not eating at all.
-Always putting yourself down and comparing yourself to others.
-Being jealous of others there for be rude to them.
-Pretending like you’ve ‘got this’

Just some things to ponder on from one bad ass women to another….

Stay Strong & Stretch,
Tel X

Train insane and remain the SAME

If I’m going to sweat, drag my arse out of bed and become sore for up to 3 days I want it to be for a reason – that reason isn’t only to ‘look good’ it is too progress.

When you have been training for years and years – looking good just doesn’t cut it anymore – you become driven to get more specific.

You get to know your body and how it reacts to certain exercises, you start to decipher all the crap and only train for a purpose and specific result.

Take my current training goals for example:
-Improve posture – shoulders
-Build glutes
-Improve squat/lower body strength without building quads
-Get hardio fitness back up (FYI seriously dread this but it needs to be done!)

From these goals I’m able to map out 8 weeks worth of programming.

The first week is to test to see where I’m currently at and record all results (may be through a photo of my current relaxed posture, squat 1RM and a hardio WOD) then weeks 2-7 are for me to work towards the end outcome – the last week, week 8 is for me to re-test all my goals to see where I have improved and where still needs more work.

After the 8 weeks is up I’m able to sit down and re-access my goals to map out another 8 weeks worth of programming depending on where I’m at.

The process repeats.

And this process works.

But Tel I’m training everyday and I have been for months but I’m STILL not getting the results I want.

Well duh.

Either one of 2 things is happening….

1- You’re overtraining – Training everyday is just ridiculous, not necessary and could be the reason you’re not where you want to be – when is your body suppose to rest and recover? 3-4 days is plenty.

Day 1- Lower body
Day 2 – Upper body
Day 3 – Full body
Day 4 – Extra hardio (depending on how keen you are and how much coffee you had that morning)

I personally found the best results when I trained 3-4 times per week (this is coming from someone who use to train everyday, sometimes twice a day!) I know it’s scary to cut days out of your programming but trust me you’ll have more energy and you body will thank you for it!

2- You aren’t eating enough – If you are training hard but aren’t fuelling your body it isn’t going to benefit you. Does a car run without petrol?

Common mistake we make usually revolves around carbs – you heard somewhere that in order to loose weight/tone up you must cut them. Sure cut them and you might drop a few kg’s but as soon as you add them back in prepare for a blow out.

Carbs are energy. So if you have no carbs in your body you will not get any faster, fitter or stronger because you don’t have the energy to do so.

When you train hard and limit food your body doesn’t like it. It gets confused and when you do eat it’ll hold onto whatever it is and store it because it doesn’t know when it’ll be fed next.

By eating healthy balanced diet with carbs, protein and fats you are allowing your body to be fuelled properly – it will no longer need to store foods because it knows it’ll be fed soon and just like I said above you’ll have more energy and you body will thank you for it!

Hopefully those few pointers can lead you in the right direction!

If you need more help with training or food I’m taking on my next group of girls for my 4 Week Health and Fitness Plans starting MAY – Email me chantel.graham18@hotmail.com or comment on this post for more info!

Stay Strong & Stretch,
Tel x

Ditch the Dimples

Cellulite – you probably have it & you probably aren’t that thrilled about it.

This is the part where you wait for me to tell you there is a magic cure – sorry gals – although there is no magic remedy that will completely eliminate cellulite I’ve found a combination of easily accessible and maintainable products that can help significantly reduce those lumps and bumps.

EXFOLIATING GLOVE – Whilst showering have an exfoliating glove handy and get scrubbing in circular motions – I do this 2-3 times a week usually when I exfoliate my face.

BODY BRUSHAfter showering dry your body then grab your body brush and in circular motions brush your body over the cellulite targeted areas. (Usually thighs, toosh, lower tummy.) Check out the ‘Tel Loves’ section for an image of this brush.

COCONUT OIL – Once you’ve body brushed apply coconut oil to the same areas – if you don’t like feeling greasy use the below product. I use coconut oil when I shower before bed let it soak in over night.

NIVEA FIRMING BODY LOTION – So you’ve showered first thing and don’t like feeling greasy this is the product for you. It’s a lotion so absorbs into the skin nicely and I use this over my whole body.

Want MORE??

SQUAT HEAVY – Heavy moments not only burn a sh*t load of calories but they also build muscle and create that plum booty and give it shape.

FASTED CARDIO – When completing low impact cardio on an empty stomach you are using fat as energy – cellulite can be in your genes but its also caused by extra fat cells aka those cheeky donuts you’ve been sneaking in your diet (GUILTY!) so by burning fat you help burn those cells and thus cellulite.

REDUCE SUGAR – Don’t burn off those daily cakes, lollies and chocolates? Well congrats they have just made their way to your ass. Reduce the processed sugar intake and reduce the cellulite – it’s so easy until you get to the chocolate isle.

Stay Strong & Stretch,
Tel X

Don’t judge me but….

To celebrate my blog having over 24,000 views I thought I’d keep this post a little light hearted by sharing some facts about me….

If you think you’re a weirdo here is 10 interesting facts about me that might make you seem a little less weird….

1 – When main street is busy I never let people in when they are coming out of the KFC drive thru.

2 – I refuse to wash the dishes because the floating bits of grossness make me want to spew.

3 – I haven’t had McDonalds since I went to Europe in 2013.

4 – It gives me anxiety when girls load their barbells with non-matching weight plates.

5 – It also stresses me out when people (Matt) put their feet through to the seats in front of them at the cinemas.

6 – If you chew with your mouth opened around me I’m plotting in my head how to kill you.

7 – I was working in a food van once when someone asked for a kransky so I literally put the kransky in a bag and gave it to them – no bread, no condiments.

8 – Once when I was upset I drove through the car wash and ate a whole block of black forest chocolate in the time it took to clean the car.
9 – I dance around the house all the time – especially when I’m waiting for the microwave or food to cook.
10 – I was super blind (short sighted) but had laser eye surgery in 2011.

Anddd that is was way to easy to type out lol…

I’m coming back twice a week with blogging because I’ve got some killah content to share with you all so stay tuned for Thursday 😛

Stay Strong & Stretch,
Tel X

How to avoid a holiday BLOW out!

I know you’ve at some point been eating really well & training super hard for an up coming holiday – makes sense – if you’re anything like me you’ll going to some tropical, hot location which means you’ll be in a bikini almost daily and if you’re not in a bikini it’s minimal clothes to get you through the 40 degree heat & you want to be looking fabulous, lean & toned!


But what happens when you work so bloody hard and are looking phenom.com only to start eating absolute crap from the moment you get into the car on THE WAY to your holiday destination – your hard work won’t automatically go completely down the drain but you will bloat & feel pretty puffy when that bikini comes out – let alone 3 days into your holiday when it’s all about food & cocktails with the occasional movement when you need to rotate from tanning front to back…

Some handy tips I have for keeping me lean whilst still downing a sex on the beach:

FASTING – So if you’re a huge breaky lover this already sounds daunting I know! But you have two options – late dinner late breaky/brunch OR early dinner early breaky – fasting (not eating for a prolonged period of time 12-16 hours) gives your digestive system a chance to catch up on all the crap you’ve been shoveling in, will leave you feeling flatter, more energetic & you’ll actually be hungry for lunch!

BLACK COFFEE – So traveling o/s can leave you constipated (ew poo) by starting your day with a black coffee it helps combat any toilet troubles. *ovbs avoid if you have the opposite issue!

SWEAT – Get a sweat on daily – includes dancing of course..

WALK – To the beach, to the cafe – where ever it is walk!

GREEN CAPS – It’s likely you won’t eat as many veggies as you usually do when you’re on holidays so I find a travel friendly greens supp such as 7.2 Greens Caps is an easy way to get my daily nutrients in.

NO CRAP TAKE AWAY – You’re in a wonderful location with beautiful local dishes & you eat Maccas!!? WHY?!? Try and eat as the locals eat.

BIGGER MAINS LESS SNACKING – Pretty self explanatory eat bigger main meals wity entrees if you please and then don’t snack between.
BE ADVENTUROUS – I’m AWLAYS down for lounging by the pool (currently what I’m doing) it’s great to mix things up by adding in some activities such as stand up paddle boarding, sublogger-image-1320949969rfing, swimming & hiking just to name a few!

So there you have it easy to follow tips to help you keep that holiday blow out away – now bring on the #bikiniselfies

Stay Strong & Stretch,Tel x

PS – Sex on the beach is a cocktail for anyone worried about what I get up to on the beach!

Enough with the ‘CLEAN FOODS’

You’ve no doubt come across the word clean eating, especially when it comes to the fitness and food industry….

It just makes me cringe every time I see or hear it!!!

I HATE that word – ‘clean’ since when was food dirty?!

Should I wash this donut before I eat it? Is it clean then? Will I go to dirty hell for eating this pasta because it’s not considered clean?

NO & NO.

Stop making girls feel bad by labelling foods as clean and pushing them to eat only these ‘clean’ foods.

IT does MORE damage then good.

This is the cycle –

-Females via social media become more aware of food & lifestyle choices.

-They are forced fed through ‘gurus’, raw treats, fads, detox teas, Internet & all other forms of media that you must eat only salads and ‘clean’ foods.

-Females become fatigued due to lack of food and become obsessed with what they eat.

-They punish themselves for eating a piece of bread or chocolate because it’s not ‘clean’.

-They go back to social media for ideas on what and how to eat and then repeat the cycle.

Do you know how many girls minds I’ve had to re-wire because of the worlds ridiculous ‘clean’ food rampage?!?!

Okay Chantel I get it – you don’t believe in the term ‘clean’ eating WE GET IT – so what do you believe in???

For LONG TERM health & results –

I am ALL for the 80/20 eating style – this is how I eat – I believe 80% of our food intake should be foods that help fuel the body and help make it run how it should – this allows you to train better, lifer heavier and it keeps you feeling and looking awesome! Your skin will glow, you insides will function perfectly and your energy will be buzzing.

Simple foods like rice, sweet spud, chicken, greens, veggies, fruits, meats, eggs – fresh produce that isn’t packaged or labelled ‘no fat’ ,‘no sugar’, ‘raw’, ‘super food’ OR ‘clean’.

I believe the other 20% should be foods your body just simply wants you know the good stuff that stops you being a crazy person – foods like pasta, pizza, wine & chocolate.

This combination creates balance with your mind and body – you should never feel bad for eating certain foods – with EVERY female that has ever had my guidance when it comes to what to eat they are always so surprised about the amount of food I request them to eat and are even more shocked that there is days where they can eat whatever they want.

For SHORT TERM goals & results –

When you have an end date to achieve something by e.g a photo shoot, wedding, comp prep – It is okay to become stricter on yourself knowing it is only for a small time frame BUT you need to know its only for a small time frame – you can’t expect to live off chicken and broccoli for the rest of your life. So you have a short term goal coming up? Out source the best person to help, listen to what they have to say – smash the goal then continue with the above 80/20 lifestyle.

Don’t let what you consume, consume you.

Stay Strong & Stretch,
Tel X


September 18th 2016 – The day I become Mrs Prince – Chantel Maree Prince to be exact.

I’m excited as f*ck and it all became so much more real when I picked out my wedding dress.

Which is tight – without giving too much away it hugs my skin from the top almost right down – this means every nook, cranny, lump & bump will be seen. (My mums voice instantly comes into my head ‘what lumps & bumps’ & ‘I want your lumps & bumps’)

I know every bride-to-be always wants to look 110% on their wedding day and I am no exception to this – with what seems like every second post on Facebook being an engagement announcement what better time to write about ‘shredding for the wedding’ in hope to give the many brides-to-be out there some guidance and tips on what I will be doing to become the HOTTEST bride ever – modest I know but IDGAF.

I’m all about structure so once I have a plan of attack set out in front of me I find it super easy to achieve what I set out to do.

I do this by setting up a table of ‘things’ I MUST achieve everyday

What I need to do daily is clearly set out in front of me & as I complete each thing they get a tick.

I aim for EVERYTHING to be ticked.

But Chantel what sort of ‘things’ MUST I achieve everyday?!?!

Well this changes from person to person but for me who is a chocoholic and sugar addict who hates cooking, who can have troubles with digestion, who can also forget to drink water, who struggles to do any form of hardio (cardio), who wants maintain size and strength while leaning down, defining arms/back and improving posture, who doesn’t want their quads to grow any bigger but wants booty gains BUT also want to have a social life these are the ‘things’ I would incorporate and why.

(BTW see how specific I was ^^^^ you must be specific to know what you want!)

– FASTED WALK – no doubt you’ve heard me talk about this before. Walking for 20-40 minutes first thing in the morning before you’ve eaten not only wakes you up and fires up your metabolism but because you are walking before you eat you are burning fat directly rather then energy from food. BONUS POINT – Add ankle weights to help shred fat faster.

– GREENS POWDER – To fill in any nutritional needs, it’ll give you energy, beat cravings, help with digestion plus you just feel bloody good for doing it! I use 7.2 and can hook you up with some if you need just message me. BONUS POINT – if it’s cheap and from you super market its more then likely crap.

– PROBIOTIC – Bloating common? Look at taking a probiotic to help with digestion and gut health. No one wants a bloated bride (especially in my dress) BONUS POINT – because it has live bacteria in it you must store this product in the fridge – I like BioCeuticals

– MINIMUM 3L WATER – When you don’t drink a lot of water your body holds onto whatever water you do drink giving you a lovely ‘puffy’ look! So to avoid becoming ‘puffy’ drink a minimum of 3L of water a day – this will ensure your body is super hydrated and will release any water it doesn’t need. BONUS POINT – if you have skin troubles it’ll also help clear this up!

– NO PROCESSED SUGAR – AKA leave the chocolate and lollies alone!!!! Yes this includes ice-cream, slices, cookies, sugar free foods, raw foods, fat free foods – it’s all rubbish KA-PEESH! BONUS POINT – it takes 2 weeks to break a habit get past 2 weeks and you’ll find this a lot easier as sugar is actually addictive – watch ‘That sugar film’ for some extra motivation.

– TRAIN HEAVY (3 times per week) – Training heavy will make you bulky. False. The foods mentioned above will make you bulky. If you want lean muscle mass you must lift heavy. I’ll mostly be making my programming glute and back focused. BONUS POINT – PAY someone to write a specific program for you – if you’re dropping thousands of dollars on a wedding don’t get tight when it comes to getting your body in fine form – this goes for specific food help too. I’m available to help with both.
– HARDIO (2 times per week) – It’s hard, I know but just do it. Sweat melts fat. BONUS POINT – Trick yourself by going on adventurous hikes.

-ESPRESSO – This is the only thing that makes me a morning person – if I’ve told you I haven’t had my morning coffee run the other way. BONUS POINT – compared to your usual latte, espressos have minimal calories and zero sugar!

– BODY BRUSHING – Don’t know what this is? Google it. It’s a simple method of rubbing the body in a circular motion, I do it once I’m dry and I’ve just gotten out the shower. It helps reduce cellulite and firms skin. BONUS POINT – after body brushing instead of using moisturiser use coconut oil for a deeper hydration.

These are ‘things’ I have on my daily check off sheet – what I would suggest for you would be to write down your bad habits that you know are leaving you FEELING sluggish & frumpy some common ones may be:

No alcohol.
No soft drink.
No takeaway.
Green veggies with dinner.
8 hours sleep.
Make training.

This will create a personalised check off sheet specifically designed for you the bride-to-be.

Stay Strong & Stretch,
Tel X

Pregnancy & training – my views & opinions whether you like them or not!

On the way home from my 9:15am sessions yesterday (which in fact is ALL Mums – who for the record are KICKARSE) I heard a ‘news’ update-

Michelle Bridges under scrutiny and deemed ‘irresponsible’ for her post birth training schedule consisting of a combination of walking and running only 3 weeks after birth.


What makes me so frustrated about this is the actual post they are referring to Michelle clearly states – ‘I am a professional trainer and have been for 30 years’ it isn’t like she is a non-active female giving running and walking a crack for the first time. She’s Michelle Bridges for god sake.

Secondly what REALLY got me is that it is perfectly okay for Mum’s both during and post pregnancy to lounge around blow out and eat & drink every thing in sight but when they have an interest in health & fitness heaven forbid they too are deemed irresponsible and it becomes ‘news’, piss off.

Think about it, when there isn’t a little human in you & you decide to live off junk and become sloth like you know your self this isn’t great for the body and you end up feeling like shit, let alone having a little human in you and doing that.

IT IS PERFECTLY okay to move & make healthy eating options – insert mums reading this thinking she doesn’t know what she’s talking about, she’s never been pregnant – if I’m offending you it’s okay it is only because deep down you know what I’m writing is true and yes continue LOZon to tell me ‘wait until you’re pregnant blah blah’

Thirdly how the hell is this news?
I don’t watch the news. It is filled with rubbish and this is a clear example of what’s wrong with the world. It’s all backwards and when I step out of my happy bubble and re-connect with what’s going on by watching ‘the news’ it only leaves me frustrated or depressed.

I don’t know if it’s the water or the toilet seats at Royale Fitness but I have almost 10 mum’s to be training – as well as a handful of new mummies who trained right up until birth and are now back at training again. Yes, every case is different – yes, I need to alter movements as their due date approaches BUT yes, they are all lifting weight, doing cardio and certain core work in an extremely SAFE environment.

IT is their choice to remain fit and healthy during pregnancy as well as after their pregnancy DO NOT question them about it or deem them irresponsible – become inspired by these amazing women I know I sure as hell am.

Stay Strong & Stretch,
Tel XWhit