Why BJ’s should be a girls best friend…

The power, hard work and sense of accomplishment after BJ’s is just unbeatable!!!

BJ’s require A LOT of energy because they are highly intense. They use the WHOLE body and will activate nearly every muscle, which is why BJ’s burn a heap of calories in a single session and can help you loose weight.

The POWER and SPEED that comes from a BJ will help you increase your strength. When you follow an eccentric contraction (muscle lengthening) with a concentric contraction (muscle shortening) your muscle produces greater force and this is where the power and speed utilised in a BJ comes from.

The only disadvantage with BJ’s is the high risk of injury. I have never personally seen anyone hurt himself or herself during a BJ but because of the intensity and impact on the body it is quite common, so it is very important your BJ’s technique is on point. If you are a beginner it is important to start with low volume and gradually progress once you have built up strength.

It is safe to do BJ’s 2-3 times a week but make sure you begin with a light 10 minute warm up to increase blood flow to help your muscles function properly and to prevent injury.

So make sure you add box jumps to your workouts – an exercise I LOVE!

Stay Strong & Stretch,
Tel x

Injuries, setbacks, sabotage & speed humps….

How frustrating is it when you’re on – you know when you’re feeling really fucking good wether it be training consistently & hard or eating well – you’re feeling strong, lean and confident then the unexpected shit storm happens.

You injure yourself.
You binge eat.

leading to…

You can’t train.
You feel like shit.

What do you do? How do you react?

I know you’re thinking of a certain time where this has happened to you – it may even be right now….

It’s just crap.

Do you ‘push through’ your injury only resulting in hurting yourself more and having even more time off training?

Do you take the all or nothing approach and continue binge eating – I mean you’ve broken your good habits now you might as well make the most of it?

What are you suppose to do???

You don’t want to have time off training – it makes you feel good and you don’t want to fall behind.

You don’t know where to start with eating well again because you’ve just lost all control and get into the groove of saying ‘I’ll start Monday’

So seriously what the fuck are you suppose to do?

Step 1 – frantically panic and start hysterically crying about your injury worrying you’ll never train again continue onto Coles to buy a block of chocolate.

Okay just kidding there….

Well sort of…

I think it’s perfectly normal to have a little cry if you hit a setback – I mean you’re fucking upset and frustrated at yourself – you don’t need this shit right now of course you’re going to be upset.

I did when I tore my quad last week.

a) It bloody hurt.
b) I was on fire with my training this is NOT what I wanted.

Result – sook like a little baby and think about how fat and weak I’m going to get because of it.

Tel, you’re literally not helping the situation at all please give me your magical advice before I either punch someone in the face or reach for another snickers.

Okay, okay lets go…


-You instantly need to take it seriously – just pretending it’s a little niggle or pushing through will NOT make it go away – you need to address it ASAP.

-If it is just a little niggle/tweak believe it or not this is actually a good thing – it means you can look after it before it becomes a real big issue.

-If you legit know you have hurt yourself (e.g my quad) because of the intense pain, followed by even more intense throbbing and aching please stop whatever the fuck it is you’re doing and just sit down – don’t continue walking, running, lifting whatever it is you are doing.

-Don’t panic – lolz jokes panic will probably happen – the cloud of doubt will 100% loom on you so I’m not even going to try and tell you to remain calm – lets use my examples from above of some thoughts that may cross your mind… ‘I’m going to get fat’ ‘I won’t be able to train ever again’ ‘I’m going to loose all my strength’ ‘Why me?’ ‘It hurts’ ‘I’m dying’ etc, etc.. followed by some tears it is all pretty normal and standard but try and pull yourself together.

DO NOT book into a bloody GP – your local bulk billing doc is great when you need some anti baby pills, sleeping pills and a med cert to get the day off work – not for training injuries, they will give you some anti-inflams which yes will make the area feel good but it will simply mask the problem not resolve it – see a Dr that specialises in the body which leads me to my next point…

-Book into an Osteo like right now – don’t ‘Oh I’ll see how it feels tomorrow’ like right now do it. Here is a link to my Osteo …


-Until your appointment don’t do shit that hurts – if it hurts to squat don’t squat. As a trainer I know there is ALWAYS alternatives to an exercise – so please, PLEASE ask and tell us when something doesn’t feel right – I know trainers are good but we aren’t mind readers!

– Listen to the Osteo – sounds simple right – but I know what y’all training crazed junkies are like!!! If he says no lower body weights for a week then NO LOWER BODY WEIGHTS FOR A WEEK!!! This is the most important point on this blog. You will not recover if you do not let the area rest, I know it sucks, I KNOW!!! But what sucks even more is not resting and re-hurting the area resulting in another 2 weeks off training.

SIDE NOTE: YOU CAN STILL TRAIN WITH AN INJURY – as I said above do not do anything that hurts and leave that area of the body alone eg. I haven’t trained lower body in 2 weeks but I have been going for light walks because the movement feels good and have also been doing upper body sessions. Listen to your body. It isn’t the end of the world you can work around it!

-Go to your follow up appointment with the Osteo – depending on what you’ve done 2 Osteo sessions minimum is what I would recommend – the second one you might not feel as necessary because you’re feeling good but that is exactly why you should go.

-Re-introduce training that area LIGHTLY just because you’ve been given the all clear don’t go and smash you body – take it light, and increase on it next session.


-Think about what you did that resulted in this injury? If you train like an athlete do you recover like one? Do you have rest days? Do you eat enough food? Do you take stretching seriously? Do you do mobility exercises? Do you use correct form when at the gym? Do you need to strengthen certain muscles? These little things can prevent another injury from happening so are some good points to think about and improve on so you don’t go back to square one.


You were eating so well what happened?!?!

You fell off the chicken and veggies train straight into the dirty burger with chips and gravy ocean…

I know, I get it, it happens *raises hand like the unsupervised child I am…

so how do you get back the motivation to get your eating back under control?

Stay tuned for part 2 tomorrow 😉 In the mean time step away from the goddam packet of starburst. 

First comes love, second comes marriage, third comes a European trip in the business class carriage…

We have all heard the saying…..

‘First comes love, second comes marriage, and third comes a baby in the carriage’….

Well, according to these set in stone guidelines and as people keep reminding me I’m up to a ‘baby in a carriage’….

But before we get to that lets rewind a little bit say when you’re in high school.

You image what the rest of your life will be like – ya’ know the usual – go to uni until you’re 18- 24 years old – meet the man of your dreams somewhere in that time– stop following your dreams – fall in love – settle down – get married at 25 – have a baby straight away – be a mum….

That’s what destiny has for us.

This is what we are brought up to know.

That’s what society says we should do.

And that’s where we run into a problem.

It’s all a crock of crap.

We need to stop feeding this stereotype because as soon as we don’t follow this order we instantly get judged.

OMG – they are having a baby before marriage – it MUST have been an accident.

OMG – I can’t believe she’s already back at work after giving birth. She obviously doesn’t love her family enough.

OMG – they only have one child? Why haven’t they had another one? Must be having marriage issues.

OR what I have been copping recently and straight after the wedding ‘So when are you going to have a baby?’

Like, because I’m married now my vagina is open game for conversation.

Sorry I didn’t realised my sex life was on the table for discussion…

Luckily I’m an open book so while we are at it would you also like to know when I’m ovulating and wether I’m on top while having sex?

What if I’m actually trying to conceive and I’m having problems like so many women are?

What if I’ve fallen pregnant and I lost the baby in the early days like so many women have?

What if every time you ask I cringe inside because I don’t want kids like so many women do?


We live in a modern day society where females are now working just as hard as the men, they are now encouraged to follow their dreams and live their own life not just used as a baby-making machine.

Which I think is fan-fucking-tastic.

And that’s the way I live by – I want to live MY life to the fullest. If I had of had a baby straight after getting married I wouldn’t have been able to finish the renovations to my house, I wouldn’t have been able to go business class, I wouldn’t have been able to go o/s whenever I wanted, I wouldn’t have been able to work on my business. I’m not saying I’ll never have a baby I’m saying I’ll do it when I’M ready not when society thinks I’m of age and ready to.

Some people may call this selfish but I don’t give AF. You get one life and I will live it how I want to – as should you….

Want to have a baby pre marriage? Good for you GF – hell never get married – they are expensive AND stressful.

Want to get married and settle down with a baby straight away? Fuck yeah go ahead, you’ll be a great mum!

Want to travel the world and follow your dreams? Yassss girl I feel you!!!

Whichever way you want to live your life is totally fine – do not let ignorant people make you feel shitty for your life decisions AND don’t judge others how they choose to live THEIR life because you don’t know their circumstances. 

Now excuse me while I go book another European adventure and enjoy my sleep in tomorrow….

Stay Strong & Stretch,
Tel X

2017 The Year Dedicated To Not Shitting Myself…


Another year is almost over.

Can you really believe that?? HOW?!?!

Matt had us in our staff meeting write down everything we have achieved this year.

I honestly felt like I had done nothing….

Don’t you feel the same?? What a wasted year – I started thinking to myself – If I had of started this I could be here, or if I had of done that I could be here….

“Tel – Are you writing or daydreaming?” Matt catches me off guard – totally daydreaming….

Any who back to writing – where do I start?!?! I’ve done NOTHING!!!!

For a moment I feel kind of down – I NEVER do nothing I guess the best place to start is Jan…

(JAN) All I remember is starting the year a newly wed and extremely sick…. My bowel disease Ulcerative Colitis was at its worse – I wasn’t sleeping, I had no energy and I was not my self. I was running to the loo 15-20 times a day. It was affecting my life dramatically – coaching was hard, training was harder. Social life became limited because I didn’t want to risk being toiletless. The relationship I had with Matt suffered I was depressing – never wanted to go anywhere or do anything just sleep.

I really didn’t know how bad it was until I look back now…. I don’t know how I coped at all.

(Dr Relf and his laser acupuncture have worked wonders for my UC – I now live a somewhat normal life – don’t get me wrong I’m far from ‘fixed’ but god I’m happy to say I’m finishing the year finally feeling like my motivated self again.)

This was the first thing I thought of when he told us to write about our year.

(JAN-APRIL) Dot point number two was Royale Wellness Studio. Yup between naps and shitting 24/7 Matt & I managed to set up a new sister business to Royale Fitness – it was hard work – but we love a challenge – Royale Wellness Studio has x2 Infrared Saunas and a Floatation Therapy Pod, we also have an Osteo in the front room plus two absolutely beautiful receptionist/PA’s Malree & Steph which have made our lives so much easier! The studio compliments the gym and follows everything we believe in. I LOVE that whenever Matt and I get an idea we just follow through and bloody do it! (Always with a ridic deadline and a lot of redbull!)

(APRIL) Did a refresher in my Pilates mat series course and also did my Pilates reformer qualifications. Lots of people have asked me about reformers and I LOVE them – but I don’t LOVE teaching them, mat series is my jam and I absolutely LOVE it. Floor work pilates is for EVERYONE and can be done anywhere. Doing these courses is the best way to learn what you do and do not like – it keeps my programs fresh and keeps the old brain ticking! Knowledge is key and if you are the smartest person in the room – you are in the wrong room!

(APRIL) Decided last minute to go to LA with Matt – he was already heading over on the Saturday I decided on the Tuesday I was also going to go with him!! Venice Beach, the stars home tours, the Hollywood sign, cruising up to Malibu, watching the NBA play offs and shitting myself after breakfast burritos in white jeans – was defs a trip to remember!

(JUNE) I bought my first car – I know 27 years old and has never had to buy a car, DW I defs made up for it with my new wheels. I’m not a car person but I tell you I feel pretty damn cool driving around in my benz!

(JULY) By this point I was starting to feel energized again. Slowly getting my mojo back – I started training with Ashby. We work together but we never really trained together – she trains early morning and I just wasn’t doing early mornings, as I’d usually be up a lot of the night with an upset stomach. So as my tummy settled I got to become more consistent and found a new training partner and a bloody good friend! Training from December 2016-July 2017 was not a priority at this point – I was lucky to train once a week if that – the energy I had went into the Studio and my Tribe at RF.

(JULY) Held a Mid Year Party for Royale Fitness – it was 80’s workout theme and man was it fun!!!! Had such a good night dancing in my active wear. Just when you think you couldn’t love your second home any more you hold an event like this and it just bring you all closer.

(SEPTEMBER) One year married – time is going so quick. We spent our one year wedding anniversary in EGYPT!!! I know!!! How amazing – it was truly breathtaking. I HIGHLY recommend people to go – it isn’t scary like portrayed at all. Memphis Tours is whom we did ours with. – again I highly recommend them. After Egypt we spent a week on the Greek islands – Santorini and Mykonos. Sun. Cocktails. Food. BIG Bucket list goal ticked off!!!!

(OCT) We got a quote to renovate our kitchen (YAY!!!) walls are removed for where it has to go and the ball is finallllly rolling – should be in Australia Day! Reno’s are slowly getting there not much left to do on the inside then the outside will start!! We also decided to become apart of a mentorship program to learn more about property investing and add to our property portfolio. Now realestate.com is homework – no complaints here!

(DEC) My training is consistent. Hitting 4-5 sessions a week. I’m finding the more consistent and motivated I am the more my girls are. Man are they strong. I’m so SO proud of the effort each one of them is putting in. I look forward to going into RF every night and I leave feeling so blessed for my life. #telstribe SOOOO pumped for the new year helping each of the strive towards new goals.


-Setting up a new business.
-Travelling overseas twice.
-Creating lean, STRONG, badasses.
-Buying my first car.
-Overcoming/managing a bowel disease.
-Renovating a house.

Maybe I did do a bit….

If I hadn’t of done this exercise I would have honestly continued to think that 2017 was a year dedicated to trying not to shit myself in public.

Our brains for some silly reason are attracted to the negatives in life – I guess because these are the things that hurt you and stand out the most.

WE are ALWAYS our own worse enemy.

So are you feeling like 2017 wasn’t your year? Feeling like you didn’t hit targets you wanted to? Did you go through pain? Was it all just a load of shit?

I bet you answered YES to at least one of those questions.

If you did I want you to sit down and write out what you achieved this year.

Yes, all the shitty things you might of had to of gone through (that’s life baby!) but also focus in on those parts that made you feeling really fucking good.

Those little wins.

You may have cut bad relationships but I bet you also made even better ones.

Celebrate the wins – acknowledge your successes and be proud of the person you are.

Let it motivate you to aim high in 2018.

Fucking OATH!!!!! Cheers to 2017 thanks for the experiences, the lessons and the relationships I’ve gained – 2018 watch out because I’m ready to fuck you up.

Stay Strong & Stretch,
Tel X

‘Fit Shaming’

This one is for all my girls out there who were unhappy, unfit &/or overweight and decided to take action on their life to gain confidence, health and apparently a lot of criticism….

‘Fit Shaming’ sounds weird doesn’t it?

What could someone possible have against another person for gaining health?

I ask myself the same goddamn time every time I hear it happening.

And you know what it is really starting to piss me off – as I imagine is for the people copping this ‘Fit-Shaming’.

But first what is it?

Here let me give you a clue and see if you have ever been a victim of ‘Fit Shaming’ or even worse someone who actually fit shames…

‘You aren’t going to loose any more weight are you? You’ll look too skinny’

‘You should stop lifting weights because you’ll get to bulky’

‘Why do you exercise you are already skinny enough?’

‘You are too young to be doing that’

‘You are too old to be doing that’

‘You don’t look like you exercise’

‘Don’t you know how to have fun?’

‘I can’t believe you’d rather go workout then go out for dinner and drinks –what is wrong with you?’

‘Lifting weights isn’t good for girls’

‘You’ve really lost all of your boobs haven’t you?’

‘Skip the gym, you’ve already been 2 times this week you don’t want to get to addicted it isn’t healthy’

‘Eating healthy is too expensive’

‘Training is too expensive’

‘Why don’t you want McDonalds for dinner? Do you have an eating disorder?’

‘Is that all you’re having for lunch?’

And usually the ones that aren’t directly to your face are:

‘OMG have you seen …. She is looking gross, she has taken it too far’

‘What is with all her gym sefies, who gives a sh*t, she doesn’t even look that good’

‘Apparently she has an eating disorder and doesn’t eat ANY takeout’

‘I can’t believe she exercises nearly every day, she is going to over do it – it isn’t healthy’

‘As if she can eat that and still look fit? She must throw it up straight after’

OH MY GOD – Need I go on?!?!?!?!


WE don’t want to hear it!

The people that say this kind of garbage are usually uneducated, overweight people unhappy with themselves who can’t stand that fact that other people are actually succeeding in health and life that are looking and feeling really bloody good!!!!!

If you’ve gone through a transformation of your own you may let these comments get to you and start questioning yourself – DON’T.

You also may see friend groups change as you go through this transformation – GOOD! Don’t let this make you feel ‘bad’. You are separating yourself from these negative people whilst then surrounding yourself with people who want to see you succeed, who motivate you, inspire you and encourage you – who share the same beliefs as you.

Training is healthy.

Not wanting to consume rubbish is healthy.

And most importantly confidence is healthy.

So next time someone questions you and the way you look, reverse their snide remarks and flip the question back onto them because I’m damn sure they wouldn’t like to be told

‘You aren’t going to put on any MORE weight are you?? You’re getting too fat!’

Stay Strong & Stretch,
Tel x

You are never f*cking alone.

You are never fucking alone.

Like ever.

No matter what you are going through there will be someone out there either a) going through a similar experience or b) wanting to give you support.

With this said why do so many of us go it alone?

When did going it alone get anyone anywhere?

Even one of the best solo singers in the world Queen Bey has a team in her corner to get her to where she is today!

We should never feel like our emotions or journey will hold others back – like they won’t care or won’t want to listen nor help.

We should be raised to feel a sense of empowerment within our own self to have the courage to talk about things that others don’t because at the end of the day the only way you will EVER achieve absolutely anything – and I mean ANYTHING – is if you have a team in your corner.

Lets look at it from a couple different perspectives…

#1 Starting your fitness journey.

ALONE: The weather is getting better and it’s time nearly time for the new year , new me bullshit – you know pretty well by now that you’ll hate yourself after binge eating all weekend BUT its okay because you’ll start your fitness journey ‘Monday’ BUT you REALLY know damn well it’ll last until Wednesday, maybe Thursday on a good week because you can’t resist that block of chocolate. Same with training you’ll hit all your sessions for a week but ya’ know it’s a busy time of year so one session this week will do. Meh I haven’t really planned anything anyways…. Maybe next year – this year isn’t for me.

TEAM: The weather is getting better and you’re already on track to hitting your goals because you’ve sat down and told your partner what you want to achieve – you’ve then worked with him to clean your diet up at home and for him to hold you accountable when it comes to the no self-control by Wednesday AKA if you see a freddo in my hand please slap it out and replace it with an apple. You’ve told your friends about the goals you want to hit and they say it sounds awesome and exactly what they need to get their arse into gear too – you’ve just added to your wolf pack. You join a gym and find a coach that will be on your arse if you miss your training sessions – you have set days/times each week and your trainer records your attendance and holds you accountable to hit ALL my sessions no matter what because even tho it’s a busy time of year out of the 24 hours a day you can set side time to train.

#2 Coping with a mental health/health issues.

ALONE: You’re feeling down – no one understands what you’re going through and you don’t want to be a burden to anyone and come across as the annoying downer all the time. You hide your issues from friends and family – isolating yourself because no one will get it. You awkwardly avoid conversation and situations where you know you’ll feel uncomfortable. You play it off to the public like you’re okay, it’s just easier that way. You cry – alone – no one can know you can’t deal with it. After 5 minutes of crying you tell yourself to pull it together – why should you be crying there is always someone worse off then you? You break bonds with those around you and become distant. The smallest things can set you off people think you’re too sensitive when if fact its got nothing to do with that small thing but everything do to with the demons that have been building up. This is you now.

TEAM: You be open and honest with your partner. It’s a hard conversation – you’ll cry. Crying is okay because afterwards you feel the weigh instantly lifted off your shoulders. You have nothing to hide. You open up to family/friends – they open their arms and their hearts and explain to you that them too struggle with certain issues. Wow maybe this is way more common then I thought? Socially people understand your situations and respect it – I can’t believe people actually care? You receive messages from strangers being so grateful for opening up and sharing your story because they to were having the exact same issues and thought they were alone. Another person even messages you telling you about this amazing therapy that helped them tremendously – you’ve never heard of it but give it a go – it works. You are no longer a slave to your emotions – you are open, respected and confident. This is you now.

#3 You want to pursue your passion as your career choice/become successful/progress in any way shape or form.

ALONE: You know what you want to be – you’ve dreamt about it for a while now but don’t really tell anyone – they wont be interested and will think you are silly. You don’t really know where to start? You could ask someone in that same field and reach out to them for some advice and help but that’s weird – I mean you don’t know them and as if they would want to help you – they are like insta-famous so they are probably obnoxious and have better things to do with their time. You’ve got a job and your pretty content maybe it is just easier to stay in this 9-5 rather then follow what I love doing. I probably couldn’t be one of those people that get anywhere anyways.

TEAM: It’s time to dive whole-heartily into your passion. It is scary but what is even scarier is living a life you’re never fully happy with – to be mediocre. You follow, learn and expand from your idols – you even sent one of them a message and they replied with all this information for people to follow and courses to do to help you – your family is super supportive and your partner even understands that you don’t like what you’re doing and is happy for you to change the course of your career. You reached out to business to do some work experience hours and they said yes – the ball is finally rolling and you are READY!!!!

No matter the scenario you will NEVER progress without a team on your side.

The trick is to realise no-one is against you – it is you against yourself.

The voices of doubt in your head are only that – voices – rise above and find your tribe that are waiting – surround yourself with the right people and watch your world change.

So no matter how lonely you may feel at times know your team has your back, it does not make you a weaker person to ask for help. It takes courage and strength to know you can’t go it alone and once you reach out for it there will be a hand right there waiting for you.

Stay Strong & Stretch,
Tel X

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!!!!!

FUN FACT THERE ARE OVER 50 DIFFERENT NAMES FOR SUGAR TO LOOK OUT FOR IN YOUR PACKAGED ‘HEALTH FOODS’https://www.healthline.com/nutrition/56-different-names-for-sugar#section1

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