The Health Food Aisle EXPOSED what they don’t want you to know…

There is a lot of hype around ‘clean eating’ – you’ll notice this when you walk down the health food section of your supermarket.

Everyday new gluten free, dairy free, taste free bars arrive on the shelves.

Claiming to be a healthy alternative for those health conscious people looking to drop a few kg’s or clean up their diets…

(FYI this aisle exists because some people actually must eat these foods as they have intolerances – and I’m sure if you ask those people they’ll tell you how much they wish they could eat ‘normal’ foods.)

Problem is 9 times out of 10 they aren’t healthy at all!

The health industry is confusing the absolute shit out of everyone and the amount of times I’ve had to explain to a client that their ‘sugar free’ bar has fake sugars in it makes me want to scream!!!!!


And with all these new health foods we as a nation are fatter then ever before???


I don’t think so.

How did our grandparents remain lean without their paleo bars and cacao nibs?

I’ll tell you how…

It’s a big bombshell secret tho so keep it on the DL…


Enough with your ‘healthy’ chocolates, bliss balls and endless amounts of nuts that are super high in calories.

Don’t get roped into the medias portrayal of healthy and over complicate it because it will leave you fatter and poorer then ever before.

Simplify your diet by eating fruits, veggies (potatoes included they are not the devil), rice and meats.

It really is that simple and then do you know what???

If you do this consistently when you feel like that chocolate reach for the good sh*t (#cadburygirlforlyf)

Lets bring it all together shall we?

At the end of the day if you are walking down this aisle you want TWO things…

#1 Loose fat, gain lean muscle this happens when you burn more calories then you eat. SIMPLE. If you are eating a f*ck tonne of high calorie foods e.g nuts/bars/chocolates – you WILL gain weight no matter how healthy it is so although something may be labelled as sugar free doesn’t mean it is good for you. Want to speed up the fat dropping  process? Start strength training and fasted walks. BADASS TRAINING FACILITY

#2 Feel energised, vibrant and confident – this happens from eating non-processed crap. Shop FRESH non packages foods. BONUS TIP: the outsides of the supermarket is where all the good stuff is – avoid as many aisles as possible!


Stay Strong & Stretch,
Tel X

Self-confidence is the new black.

I woke up this morning with a sore throat (you know that swallowing razors feeling) and a stuffy nose – I held out for as long as I could and decided to take some cold and flu tabs – not just the over the counter stuff – the good stuff with codeine and pseudo ephedrine – I now feel high AF – so high I went to Foodworks to get stuff for lunch and came out with an avocado and a box of Cadbury Favourites so god knows how the fuck this blog will turn out – apologies in advance.

DID YOU KNOW we DON’T have to change.

I know it’s plastered all over social media to look a certain way.

But did you know you don’t have to look like that?!

It is okay to love yourself?

It is okay to be yourself?

It is NOT arrogant.

It IS healthy.

How did I stumble across this simple yet powerful epiphany?

I just had to look at my Instagram newsfeed.

People – random people – everywhere eager to change. The way they look isn’t good enough and they MUST change.

It is splashed in front of my face everyday and almost every time I check Insta (which is a fuck tonne more then I’d like to admit.)

*Pause to check insta newsfeed

When it is directly in our faces everyday it is hard not to start thinking ‘I need to change too.’

I should start dieting, I need to start exercising, I should look like that etc…

It’s almost unseen to love yourself and do you want to know why?

Because we get fucking condemned if we do!!!

Girls posting selfies of any kind –feeling confident – we have all had those days where our make up is on point, the lighting is fab or you’re just noticing how fucking good you’re looking – work it girllll you are looking mighty fine today!!!!

Feeling confidant AF.

That is until you are almost INSTANTLY judged for a) being yourself b) liking the way you look.


Seriously what.the.fuck.

Imagine years from now (for me) or now if you are already a mum.

Your daughter is this amazing human, who shines bright wherever she goes – lights up a room when she walks in.

She has this glow about her, happily confident with herself and her life.

Now imagine if she was dulled down and taught not to walk with her head held high because it isn’t okay to love the way you look.

It isn’t okay to be yourself.

And every time she does show that ounce of confidence she gets put down.

She conforms.

The mentally of ‘I hate my thighs’, ‘Delete that I look fat’, ‘OMG why can’t I look like X,Y or Z’ starts.

What would you do??

You’d tell her how amazing she is, you’d teach her the importance of self-love and screw anyone that puts you down because you’re stronger then that.

Wouldn’t you?

You would have her back because her confidence isn’t arrogance is it beauty.

If it comes out so fluidly why do you struggle telling yourself the same things?

Why don’t you have our own back?

The NEED to ‘change’ is fucking destroying women.

Two final things I want to leave you with.

1) If you are one of those judging others & dulling their glow – you need to work on yourself. Start by focusing on YOU. You only judge others because you are unhappy with yourself.

2) If you’re someone trying to find your glow, you won’t find it by changing – it’s already inside of you. You need to stop comparing yourself to others – start loving and appreciating yourself and the life you are given.

Stay Strong & Stretch,
Tel X
AKA the girl who loves herself in a world telling her not too *insert emoji with the girl putting her hand up

Why you can’t shake that FAT.

Let me just lay this on the line for you….

You want to no why you have excess fat that you can’t get rid of even though you have tried ‘everything’?

Lets start by eliminating the people you like to blame first and narrow it down.

-It is not your mum’s fault you are fat, if you live at home I bet you’re fussy as hell with your mums cooking but more then happy to go through the drive thru on the way home from a binge drinking session every Saturday night.

– It is not your kids fault you are fat, you decide what goes into their mouth and just because they don’t eat it doesn’t mean you need to.

-It is not your partners fault you are fat, you might have shared accounts, children, pets and all that jazz but believe it or not your stomachs are actually two completely different entities and just because your partner likes dessert every night doesn’t mean you do! ***MIND BLOWN***

-It is not your jobs fault you are fat, people like to bring in delicious foods – I get that – but at what point was it your job to eat it? I don’t think that was apart of your contract?

-It is not your trainers fault you are fat, mate I’m here to help y’all out but just because you have a membership doesn’t mean you’ll instantly get a killah rig – it is called hard work and actually implementing advice given not missing sessions because it is too wet, too cold, too early, I’m sick, my sisters friends dogs brothers cousin is over. (I’ve heard it all.)

-It is not your friends fault you are fat, hanging with friends is something a lot of us don’t do enough – yet it doesn’t mean when we do get to hang with our gal pals that it needs to be revolved around food, brunch, lunch, snack whatever you call the thing where you wear yoga pants and drink lattes whilst downing giant bowls of muesli, sourdough and smashed avo.

Well I guess that narrows it down a little – if you haven’t figured it out by now it is actually YOUR fault.

You want to change? Good, AWESOME! Do it, but don’t be the person that starts every Monday and then comes up with stupid reasons as to why you can’t do it because bluntly this type of person will never change. YOU CAN DO ANYTHING if you commit yourself fully – So stop making excuses and start seeking results.
START by writing down WHY you want to change – if you have no purpose you have no motivation and no intent and will fail…again.

PLAN your attack – Source out the information you NEED to change – your trainer is a ball full of useful info in this aspect!

TELL everyone about what you’re doing – this will 110% hold you accountable for your actions, trust me your work colleagues will be more then happy to point out and say ‘should you be eating that?’

Set GOALS it may be as simple as hit x2 training session a week and have only x1 cheat meal for a month – small achievable goals will lead you to BIG successes.

Change WON’T happen over night – don’t give up because you don’t see results after a day – these things take weeks and months – it is important to track your progress perhaps via a calendar, before/after photos or measurements and even by how your clothes feel.

Know it is HARD work, if it was easy we would all be walking around looking like super models – you’ll have stressful days and weak moments but remember why you started – pick yourself up and keep going!

If you are looking for that kick up the arse HERE IT IS – GO OUT AND GET IT!!!

Stay Strong & Stretch,
Tel X

Ain’t No F*cking ‘GIRL BOSS’


I’m done.

Before I start as usual my sh*t may offend you and that’s fine – perhaps stop reading my sh*t?

I’ve been to airports A LOT of them, multiple times. Without hesitation I will always find myself in the bookshops, I enjoy floating around to see what’s out there and usually end up in the business section, I LOVE business and motivation books they really get me pumped and motivated about life – especially ones about mindset and marketing.

Okay Tel you read and enjoy business books – applause for you – how is this offensive?

Well wait for it…..

Every single time I look for a business book written by a FEMALE the titles are always something along the lines of ‘girl boss’ or have the phases ‘girl, she, women’ in the titles along with a tacky photo of a high heels or pink everywhere.

I F*cking hate it.


I HATE the saying ‘GIRL BOSS’ – Matt actually calls me this simply to get a reaction out of me because he knows how much I can’t stand it!

Uhhhh thinking about it makes me cringe.

Okay before you get your pretty little knickers in a twist let me explain…

I get what the title ‘Girl Boss’ is trying to say – you’re a strong independent women – I get it. We all want to relate to it and use it to empower us and if you are one of those women then that’s bloody great I hope you do succeed and kick life’s ass.

But imagine if we started calling men in business ‘Boy Boss’ – how bloody ridiculous does that sound?

To me, females labelling themselves as ‘Girl Boss’ are only demoralising themselves.

If you’re the boss you are the goddamn boss – why does it matter if you’re female or not? Why must females have to label the fact that they are a female boss? Not just simply the BOSS?

Same as when females are writing a business book why do we feel the need to state our gender in the title or cover it with pink headings and glitter?

Why can’t we simply have a kickarse heading that has nothing to do with our gender?

I think women in business are amazing – I am a woman in business but I refuse to down grade myself to be separate from a man.

I’m not a ‘girl boss’ I’m simply a ‘BOSS’.

Stop down playing your role.

Wake up and kick arse – not because you are a girl but because you are a BOSS.

Stay Strong & Stretch,
Tel X

How to drop fat by eating CARBS!


Carbs = Energy.

This is a simple solution as to why you feel like crap when you don’t eat them. In this society we can some times be lead to believe that carbs are making us gain weight and we should cut them completely from our diet, yes this is sometimes true but only because the carbs you are eating are cake and chips. Our problem isn’t that fact we eat carbs our problem is the fact we over indulge REGULARLY on the wrong carbs.


Okay so you want to loose fat and you’ve been told carbs are the devil so you stop eating them altogether. We all know 4 days in you are a walking junkie carb zombie looking for your next hit.

Don’t be stooopid and do this to yourself!

You’ll loose weight sure, but it is NOT possible to avoid carbs forever – it’s unmaintainable.

Listen to your body!

Fuel it!

Stop looking for a quick fix by cutting all food groups but still eating chocolate because you’re not really sure which food group it belongs in and it has been four days since you have had any so you deserve it.

Stop doing the same dumb sh*t and then making up excuses as to why it didn’t work again and again and again!

—-Sorry – I could rant endlessly about this stuff!—–

If you train (at Royale Fitness of course because you are a bada** athlete) you use energy and a lot of it – you need to replenish the body to help muscles recover, to keep your body functioning properly and to continue training like a bada** athlete AND to LOOSE fat!

Yes – in order to LOOSE fat you must eat carbs.

So with this said when should you eat carbs and what carbs should you eat?

Here is my opinion on what I find has worked with clients and myself.


Pre-training: You want carbs that are not going to leave you feeling too full and sluggish. You also don’t want anything to complex as it will take to long for the body to absorb so low GI carbs with minimal fat and fibre are a great choice – a general guideline is to have a snack 1-2 hours before training – you’ll need to trial what works with you on this one.

A great pre-training snack is fruit – it isn’t too heavy and it is mostly low-medium GI meaning it won’t give you a spike of energy then crash mid-sesh.

BUT I train in the morning and I’m not hungry?

If you can’t get down some fruit in the morning before training and you haven’t eaten since dinner you will be training in a fasted state (8 hours since last meal) which means fat is being used as fuel during exercise.

This can be good AND bad depending on your goals.

If your goal is strength, speed and performance training in a fasted state is not ideal because you will not be able to train as fast and as hard on an empty stomach so try your best to get some food in (even half a banana). If your goal is fat loss this method may work well for you, as you are burning fat directly just make sure your next meal is nutritious and includes carbs – some break breaky options include plain oats with fresh berries, protein shake with a banana, omelette or eggs on toast…..

Which leads me toooooo…..

Post Training: After training we need to think about a couple of things;

-Re-fuelling the muscle and glycogen (carb) stores.

-Replacing the fluid lost in sweat.

-Creating new muscle protein and other cellular components and apart of the repair process.

Sorry in English?!?!

After training your body takes a hiding – you use energy and a lot of it, you sweat like a crazy person and your muscles actually breakdown. The meal after training needs to help the body repair and replenish.

Okay – so what should I eat?

You’ll need to eat a meal with carbs and protein.

Here is a list of carbs (used to refuel) I use:
Sweet Spud
Rice (I use basmati)
Multigrain wrap

Here is a list of protein (used for muscle repair and rebuilding):
Chicken breast

Lean mince
Vegan Protein Powder (gut friendly as opposed to whey)

So you’re post training meal (assuming you train in the afternoon) may be a chicken stirfry or fish with broc and mash sweet potato.

So please DO NOT deprive your body of what it needs – you’ll feel and look amazing if you just stop listening to every diet advertisement and start listening to YOU!

I’ve tried no carbs. It sucked; I looked and felt weak. I now eat the RIGHT carbs at the right times and I have so much more energy, my body is now looking leaner, stronger and works like a gem!

I use this exact formula with my RF athletes for their 8 Week Transformations (see pictures) and well can’t argue with results #LEANMACHINES
Stay Strong & Stretch,
Tel x

10 secrets on how to live a healthier, happier more successful life.

1- Do your own thing. We at Royale Fitness have seen it happen time and time again with other places trying to mimic what we do, problem is they just aren’t and never will be good at it!! What we do works because it is us, we love it, we own it, we care and we rock it! If you copy and use others sloppy seconds it won’t work – find something you love, anything and rock the sh*t out of it.

2- Travel. I know travel cost money, you’ve got kids, and it isn’t possible. Well not with that attitude it isn’t. I did read a status one of our kicka** athletes wrote – ‘Travel is the only thing you can buy that makes you richer.’ And she couldn’t be more correct.

3- Buy sexy underwear. Well that escalated quickly…. Chuck out your ‘Bridget Jones’ and do your butt a favour… It’s the least you can do for something that’s always got your back. Life is to short for cottontails – I used to work with nursing homes and trust me you’ll spend enough time in them later in life!

4- Compliment. Girls need to stop being b*tches. Jealous isn’t pretty and nasty words will never get you far! Be nice and support each other. Period.

5. Stop watching the news. Seriously – your life will instantly go from a 4 to a 7 if you apply this step.

6. Do something for YOU. Once a week, if not once a month. I’m talking hair, nails, facials, cheeky purchases, and massages – although materialistic you’ll be feeling a million bucks afterwards.

7. Enforce a 2-minute rule. I’ve stolen this one from Matt – something may piss you off…. I can’t believe she did that/said that/told him/showed her blah blah blah bullsh*t. Okay you have 2 minutes to get it out of your system then you are over it. Do not put fuel to a negative fire, nip it in the bud, sh*t happens move on.

8. Train… HARD. Do NOT waste your time walking on a treadmill or doing pointless bootcamps that are NOT personally programmed for your development. Royale Fitness is specifically programmed so you have the power to GO HARD! Sweat, lift, run, jump, smash your PB’s and PROGRESS ALWAYS! If you are not doing this you are wasting you money. (Even if you are only paying $5 per week!)

9. Use all USEFUL information given to you. I know myself I put out a heap of useful information to ALL my girls – when they take it and apply it my god you better go running because they are a force you wouldn’t want to mess with! Why waste good, free resources?

10. Set big goals. Loose weight is NOT a goal. The bigger and more specific the goal the more chance you have of achieving it. Write down your goal and underneath write down WHY? HOW? WHEN? – by answering these questions you have just made a plan on how to achieve your kicka** goal? Still not sure? Lucky you RF members have your awesome trainers to point you in the right direction: P

Are you ready to make a change, not only to your body but to your mind, beliefs and life? Ready to be surrounded by a tribe of badass females? I’ve got good news for yewwww – I have an opening in my Monday/Wednesday 5:30pm Heartcore sessions – this is a rare opportunity as I don’t take girls on often so if you’re ready to stop f*cking around and finally start getting results – shoot me a message and lets get the ball rolling!!!!

Stay Strong & Stretch,
Tel x

Lost Motivation?

Why is it when we are always on such a roll our motivation slowly starts slipping out the window? By slipping I mean like an ice drop slowly starts to melt and then BANG hits the ground fast and hard.

Like dude, come back, I need you! Please don’t leave me – like the needy wifey I am.

As females we work in waves.

A cycle even.

Hit rock bottom – realise no one will drag our sorry asses out and so we pull our badass self back into the game.

Work the game – hard – full force – ain’t no one gonna mess with us.

See results, feel good – like really good – why the f*ck did we let ourselves hit rock bottom? B*ches I’m fabulous!!!

Get comfortable. More comfy than trackies, Netflix and chocolate on a Sunday.

Slowly start to let old habits kick in – One cheat meal doesn’t matter, I only missed two training sessions this week, my pants defiantly shrunk in the wash, that was a bad camera angle, my scales are out. (Seriously! #denial)

Hit rock bottom – blame events/people but after a while realise it was us. No one to blame but us.

Go back to the top and repeat the process.

Why does this happen? To everyone – I see it all the time – NO I don’t even see it I BLOODY DO IT!

Why is it so hard to stay on top – I just want to dominate the world, eat healthy, continue to grow, learn and become successful, train amazing women to reach their goals, lift weights, have a hot AF body and an awesome social life all whilst keeping my house clean and patting as many dogs as I can along the way… OH and making sure I know when I’m ovulating because the last thing I need right now is a bloody child, wait when was the last time I got my period? Was there dairy in my lunch? Remember I can’t eat dairy because it f*cks me up. Did I reply to those messages? Damn it I have to stop past the super market and get dog food I forgot to feed the dogs last night – will that make me a bad parent? What if I forget to feed my children? Shit I’ve left that load of washing in the machine for two days – did I take my supplements? Maybe I should start meditating more, that might help me sleep better, I wonder why I’m not sleeping? Am I stressed? There are people dying in the world – I’m not stressed. I need to drink more water tho – my pee is so yellow. I should really look after myself better. How long has the heater been turned on for? Our gas bill is going to be so high. I don’t think I’ve washed my hair for a week – did I do the pays this week? Man I’m tried – I must have an iron deficiency, I should really look into that. God damn it I forgot to get toilet paper while I was at the super market. Tissues it is. What did Matt ask me to do again? Sh*t I had ONE job why can’t I remember?!


There it is.

No wonder my body is like ‘bitch please’ – I feel like I need a nap now just after writing that sentence.

Is your brain bouncing around like a 3 year old child jacked up on red lollies at a birthday party?

Like a 3 year old child jacked up on lollies in a jumping castle that’s about to vomit absolutely everywhere?


Seriously – one person.

It might be a simple thing like ‘eat healthy’ but the reason you fall off the wagon and loose motivation is because to your brain that’s the least fricken important thing right now.

So how do we over come vomit brain and jump out of the vicious cycle?

You know what to be completely honest I’m not entirely sure yet.

What I do know is that what ever you are doing, you’re doing a badass job at it – wether you realise it or not.

DW if you’re at rock bottom right now you’ll come back up – you got this – you don’t need ‘fixing’ you need a trophy for juggling as much as you have, for as long as you did.

It’s a fact of the cycle – you’ll pull yourself out, dust yourself off and put that crown back up on your head, you amazing human you.

Stay Strong & Stretch,
Tel X