Smashing Calories

Smashing Calories Health/Fitness/Mindset/Coaching

04/09/2026

FRIDAY MOVES 💪 | PUSH-UP DO’S & DON’TS

We’ve been working on our push-ups lately, and sometimes it’s the small things that make the biggest difference.

❌ DON’T:

• Let your shoulders round forward
• Let your head poke out
• Drop your chest and leave your hips behind
• Let your hips sag or lift up
• Flare your elbows out wide
• Rush through your reps
• Only think about getting your chest to the floor

✅ DO:

• Keep your head in line with your spine
• Keep your chest open
• Keep your core switched on
• Keep your hips level
• Keep your elbows slightly tucked
• Lower your body with control
• Push the floor away
• Move your whole body as one

And remember — you don’t need to smash out 20 messy reps.

10 good reps will always beat 20 rushed ones.

We’re still working on ours… 👊
How are your push-ups looking? 👀

MINDSET MONDAY | DON’T STOP SEEKING. 💫One thing I’ve learned is that growth often happens when you put yourself in rooms...
31/08/2026

MINDSET MONDAY | DON’T STOP SEEKING. 💫

One thing I’ve learned is that growth often happens when you put yourself in rooms where you can learn, listen and think bigger.

I recently sat down with Dai Le to share ideas, talk about our community and explore what could be possible for the future. Thank you Dai Le MP

It was a good reminder:

You don’t have to know all the answers.

Be willing to ask questions.
Be willing to listen.
Be willing to learn from others.

Because sometimes one conversation can open your mind to an opportunity you never saw coming.

So don’t get comfortable with where you are.

Keep seeking. Keep learning. Keep growing.

There’s always another level — and more importantly, there’s always more you can give. 💪💛

24/08/2026

Mindset Monday 🎬So I stopped thinking about it… and started moving.

And that shift—from your mental state into your physical state—can be incredibly powerful.

Sometimes you don’t need to think your way out of feeling stuck.

You need to move your way through it.

*****on

21/08/2026

Friday Moves 🧠💪

Don’t just stretch it. Teach it.

Feeling stiff, tight or like your body has forgotten how to move freely? 😅

Sometimes the answer isn’t more stretching — it’s giving your brain, nervous system and body a better conversation.

That’s where PNF stretching comes in.

One-on-one PNF stretching can help:
🧠 BRAIN
• Improves body awareness and proprioception
• Helps your brain unlock new ranges of movement
• Builds confidence in positions you used to avoid
• Re-trains what your body perceives as “safe”

🦴 BODY
• Improves flexibility and usable range of motion
• Helps restore movement after long periods of sitting or inactivity
• Supports better posture, mobility and movement quality
• Enhances strength training by improving access to deeper ranges

⚡ NERVOUS SYSTEM
• Uses controlled contraction + relaxation to reduce protective tension
• Helps your system feel safer in new ranges of motion
• Encourages down-regulation (less “fight or hold” response)
• Creates space to slow down, breathe and reconnect with your body
And here’s the important part…

Stress, ageing, hard training, sitting, poor sleep and even past experiences or trauma can influence how our nervous system responds to movement.

So instead of forcing, fighting or stretching harder…

👉 We communicate.
👉 We breathe.
👉 We contract.
👉 We relax.
👉 We teach the body it has options.

19/08/2026

Different bodies. Different journeys.
Same community. Same purpose. ❤️

Thinking about starting? Don’t wait until you feel ready. Come move with us.
DM “SMASH” and let’s get you started. 🔥

✨Mindset Monday | Your thoughts matterEver noticed how one little thought can change your whole day?“I’m too tired.”“I d...
17/08/2026

✨Mindset Monday | Your thoughts matter

Ever noticed how one little thought can change your whole day?

“I’m too tired.”
“I don’t have time.”
“I’m not fit enough.”
“I’ll start tomorrow.”

And before you know it… you’ve talked yourself out of doing the thing. 😅

But what if we flipped it?

“I’ll just start.”
“I can do something.”
“I’m stronger than I think.”
“Let’s see what happens.”

You don’t need to magically become more motivated.

Sometimes you just need to change the conversation happening in your head.

Your thoughts influence how you feel.
How you feel influences how you show up.
And how you show up creates your results.

Don’t overthink the worst.
Overthink the good stuff. 💭

14/08/2026

FRIDAY MOVES | CHOOSE YOUR HARD.

Of course it’s easier to do nothing.

To stay on the couch.
To skip the workout.
To choose comfort.
To say, “I’ll start Monday.”

But ask yourself…

Is the easier choice always the better choice?

Training isn’t always easy. Neither is getting older, losing strength, losing confidence or feeling like your body is holding you back.

Your WHY is what makes the effort worth it.

I train because I want to be strong, capable, energetic and able to keep doing the things I love.

Choose your hard. Know your WHY. And let’s keep moving. 💪

Serving this magic duo so they can keep doing what they love. ❤️Percussion therapy. Trigger point releases. PNF stretchi...
11/08/2026

Serving this magic duo so they can keep doing what they love. ❤️

Percussion therapy. Trigger point releases. PNF stretching. Compression boots.
A little TLC for hard-working bodies. 🙌

Love being able to help mum & daughter duo look after their bodies and own their recovery. 🫶

❤️

10/08/2026

🫡MINDSET MONDAY | KNOW YOUR WHY.

You need to know your WHY.

Because without one, it’s easy to drift.

You put yourself last.
You skip the workout.
You keep saying “I’ll start Monday.”
You let life make the decisions for you.

That’s what happens when there’s no deeper reason behind what you’re doing.

Your WHY gives you direction.
It gives your goals purpose.
And when motivation disappears, it gives you a reason to keep going.

So don’t just set the goal.

Know WHY it matters.

Because when your WHY is strong,
giving up becomes a lot harder. ❤️

PS 👉Whatever it is — make it personal.
Make it matter.

07/08/2026

✨ Friday Moves ✨ P.S. This video doesn’t do them justice…
The best part is the feeling afterwards ✨

If you’ve ever looked down after wearing the compression boots and thought, “Umm… should my legs look like this?” 😅

The answer is… yes, usually!

Those temporary red marks are often just a sign that circulation has increased as the boots gently compress and release your legs.

But here’s what I really want you to take away…

As your coach, I’m not interested in seeing who can leave the gym the most exhausted.

I’m interested in helping you get results.

That means knowing when to push… and knowing when to recover.

Because recovery isn’t a day off from your progress.
Recovery is part of your progress.

It’s where your body repairs, adapts, calms inflammation, restores your energy, and gets ready to do it all again.

That’s exactly why we offer compression boots in the studio 👍

The people who get the best results aren’t the ones who just go harder… they’re the ones who learn how to look after their body along the way.

That’s why recovery matters.
That’s why we make it part of the process.
Because we don’t just want you to get fit—we want you to stay strong, move well, and keep doing the things you love for years to come. 💪

Your turn 👇
What’s one thing you do to help your body recover?
Sleep? Mobility? Massage? Compression boots? Something else?

Share it below 💙

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Fairfield Heights
Yennora, NSW
2164

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