365 days ago, as you probably know, I competed in my first fitness competition – one year ago already?!

The whole day was so exciting, my adrenaline was absolutely pumping, it was super rewarding to work so hard, have an end date and know you crushed a goal.


Many of us start goals and so rarely continue to see them out – my self included so by working really hard for something and being able to inspire others was amazing!

The lead up was hard bloody work but I persisted – the day was exhilarating as mentioned above but what about the aftermath?

I’ve written in previous blogs the effects of competing – it made me pretty crazy to say the least and it took me a good 6 months to completely get over it.

So now in a stable head set what are my thoughts looking back now?

Honestly I feel as though it isn’t healthy for the body – as funny as that sounds as all you’re doing it eating healthy foods!

I use to follow a lot of Instagram accounts of girls who would do multiple comps – they’d get so SO lean only to blow out weeks, if not days after their comp… they were trapped in a never ending cycle of binge eating and shredding – loosing your period because your body fat is that low all for the sake of frolicking around on stage in a bikini isn’t okay and can really effect you in later in life when trying for babies but in ‘comp life’ it is something that happens and isn’t really frowned upon?!

**FYI my body fat wasn’t that low and that didn’t happen to me…..

I felt so ‘puffy’ after competing – which only made me want to compete again to get back into my old routine and stay lean – it is such an addictive thing so I get what those girls were going through!

I’ve said it before I didn’t loose much weight whilst competing maybe a couple kg’s but after the comp I blew out to the most I’ve ever weighed EVER – which coming from being super lean was scary – it made me hate myself and my body and I knew that was wrong.

So how did I snap out of it?

-I unfollowed all fitness models off all forms of social media – there is so much rubbish and fakeness out there I didn’t need it shoved in my face on the daily. #instababes

-I took a break from training – at this point of time I felt like I was forcing my self to train and they were shit house sessions so I listened to my body and took some time off.

-I went on a holiday (to China) – nothing better to break your routine then a holiday, I was able to relax, explore, unwind and re-set – this holiday truly made me feel, well, me again.

-I stopped weighing my self – F*cking hate the scales, I always have so I don’t even know why I was standing on them.

-I stopped looking at myself in the mirror in a crop top and jocks – sucking in and seeing what I ‘should’ look like – Looking back now I realise ‘should’ look like can suck a fat one I’m fabulous!

-I manned the f*ck up and admitted I wasn’t myself and decided to do something about it. (Did the above steps)

So a year on I’m feeling lean, strong, motivated, inspired and fabulous – ready to take on the world every single day knowing I’m the best I can be and I look great – I’m not fat, I’m not skinny – I’m healthy and vibrant and that’s what matters most!


Stay Strong & Stretch,
Tel X

To much of a good thing….

So you eat healthy – ya know quinoa, protein powders, quest bars, peanut butter – your health regime is down pat filled with everything from the ‘health food’ section of your supermarket BUT you’re still not getting the results your after.

Want to know why?

Because there is such thing as too much of a good thing….

Lets take the first food mentioned above the all round claimed ‘super food’ quinoa.

100g COOKED quinoa
Calories 98
Carbs 17g
Protein 3g

100g UNCOOKED quinoa
Calories 368
Carbs 63g
Protein 14g

Clearly because of water when quinoa is cooked it’s heavier but to the naked eye and an everyday person who knows 100g is a good portion size and measures it off uncooked quinoa this is a big bloody difference x3 as much difference actually.

Same goes with any super food/health food if you are eating x3 the recommended serve DOES NOT MAKE IT GOOD FOR YOU.

Watch your portions sizes, read labels or better yet eat foods with no labels….

I bloody hate the ‘health’ food section – it’s just big brands marketing crap, unneeded products labelling the as ‘raw’ ‘superfoods’.

I was having this discussion with some friends of mine about a RAW caramel slice.

This slice was about 5cmx5cm and was 500 calories.

BUT its raw so it’s okay to eat more regularly when trying to loose weight as opposed to a regular caramel slice?


Just no!

Don’t be sucked in my hypes, brands and packaging.

Train hard, eat fresh & always say yes to sugared up, pink icing, sprinkled, jam donuts….. Well, not always but occasionally when you soul says its time!

Stay strong & Stretch,

So you wanna ‘tone’?!

About 98% of girls that apply to train at Royale Fitness use the words ‘tone’ when it comes to goals out of training.

It’s a super common phrase that I come across on almost a daily basis – so I have to take it quite seriously and get these girls to their goal of toning.

So how do I do it?!

Well a bit of a back ground on training…

If you do purely strength work no cardio your muscles will increase. You will burn a lot of calories the more muscle you gain.


If you are 20kg over weight and only train heavy strength you will more then likely look ‘bulky’ because unfortunately although muscles do burn calories fat can’t just magically turn to muscle.

If you are at a steady weight e.g me I always stay at 56kg-58kg with a slim build strength work will not make you look bulky rather defined and lean.

If you do purely cardio work with no strength you muscles will not grow.

They actually do the opposite – if you smash only cardio and aren’t eating properly (enough) and are a standard size build (not overweight) your body will use muscle as energy so you’ll actually eat away at your muscles – ya’ know the term ‘skinny fat’ thats exactly it!


If you are overweight cardio is an important gender as you need to strip away the excess fat (which strength training won’t do alone)

BLAH BLAH BLAH Tel just tel me how to get toned!!

Okay okay! 

So you wanna get toned? I’ve found the perfect combination….


If you are strength training – now I don’t mean pump class I mean legit heavy bad ass movements (deadlifts/squats/bench) – this will increase lean muscle mass – we’ve all seen girls with sexy defined arms, legs and ass well they don’t get that from running.


Combine it with specific cardio movements to become more explosive, fast and agile to shred excess fat to define those muscles you’ve been building (we don’t want them hiding under a layer of fat now!)


Carb-cycle your food – meaning days you train heavy eat more carbs, days you train cardio eat lower carbs and days you don’t train eat no carbs – this utilises the carbs you’re eating and allows your body to burn fat like crazy!

This is how you become ‘lean’

Need more specific one on one help from me?!?! 

It’s already that time again to take on another 4 girls for my 4 week H&FP’s so if you ARE looking to learn what to eat and when email me now for more information;

Stay Strong & Stretch,
Tel x 13413967_10206582111970860_1635309559_n.jpg