FemPower

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You can’t make a rainbow without the rain.

In order to have good days and great days you need to accept there will always be bad days.

It is how you respond to bad days that defines you.

Nothing in life is straightforward.
There are always going to be ups & downs to sail and hurdles to jump.

Learn to ride the wave 🌊

Focus on the bigger picture. 🌍✨

Suse xx

Let’s talk about EFFORT! ⁣🏔️
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“You only achieve results because of increased effort, which is repeated over time” ⁣
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This post is not sugar coated. ⁣
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I know it’s so disheartening when you’ve put the work in and you don’t see instant results. 🧐⁣
I’ve been known to utter the words: ‘well I had a salad today, so I should have a six pack tomorrow right?!’ (only half joking 🙄😂) ⁣
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I know that it’s hard to stay motivated all the time. 😖 I too feel like joining Aiden for a nap in the middle of the day sometimes, when I know for a fact that’s my only chance to train. 😴⁣
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I know that it’s easy to skip a few reps or miss a set. 🤫 But you are only cheating yourself. ⁣
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I know we all have bad days, off days and mental drain. It’s an accepted part of modern life! 🙇🏽‍♀️
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But one thing will always make you feel better, the same thing that will see you one step closer to your goals: YOUR EFFORT. ⁣
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Suck it up. ⁣
Flex your discipline muscles and put in the work. ⁣
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The next weight up.⁣
The extra 0.5km ⁣
The smaller portion. ⁣
The extra veg. ⁣
The meal prep.⁣
The early night. ⁣
The ‘no’ to office cake.
The early rise! ⁣
The extra steps. ⁣
👆🏼⁣

Day in. Day out. Consistently. ⁣
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None of this is easy. None of this will happen on its own. You have to make the effort. You have to EARN what you want. ⁣
And you have to ⁣
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✌🏼🤘🏼Suse xx


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Meet Rhona, a busy mum with a crazy schedule to keep each week around her own work, running the home and daughters semi-pro swim training!

Despite her best efforts, Rhona was struggling with her fitness levels and didn’t feel proud of herself when she looked in the mirror, until she started training at Fempower…

Rhona had been trying to watch her calorie intake and generally improve her nutrition but it wasn’t quite enough to see the results she wanted to achieve, and KNEW she was capable of achieving more and feeling better.

After our initial consultation I discovered that Rhona wasn’t in fact eating too much or too little, but being inconsistent with her diet on the whole. We also made the simple addition of a few daily habits that led to Rhona dropping 5kg and 33cm in her first 12 weeks of coaching!

Step 1: We Identified that there was room for improvement with Rhona’s protein intake and made a conscious effort to increase her intake across the course of her week.

Step 2: We implemented a progressive weight-training plan that she stuck to a minimum of 2 x per week, as this was maintainable and wasn’t going to be a challenge in her already crazy schedule!

Step 3: We set Rhona a weekly step target to adhere to in order to get her out of the house after work to clear her head and keep her moving (rather than just sitting waiting) during swim practice.

Want to know the best part about Rhona’s initial struggle?

It is totally relatable!! How many of us end up in a routine that serves others over ourselves, especially as mums?

I’ve worked SO MANY mums and busy career women who were putting everyone else’s needs before their own, much to the detriment of their own health and wellness. They finally saw results after making some simple changes. Small, manageable chunks that when added up over time, gave them the results they deserved!

If Rhonas story resonated with you, and you are ready to make the first step to regaining some control back in your life…

Then DM me the word ‘CHANGE’ Now.
I am only have 2 spaces for 121 PT before I go on Maternity Leave. So don’t miss out on this amazing and exclusive opportunity!
 
Suse xx

I need to tell you about Nicole. She’s an office manager at a busy company and dog-mama to 2 energetic pups! 🐶🐶

After suffering from an injury last year, Nicole’s usual physical activity of horse riding and dog walking was put on hold, leading to her falling into a spiral of bad eating habits and inactivity.🙈

Nicole was craving the feeling of being where she used to be with her health and fitness, as well as eating fresh home-cooked food but just couldn’t break the habits she’d so recently formed. She needed accountability and structure, and she reached out to Fempower.📲

After our first meeting I knew exactly what we needed to do to get Nicole to a better place physically and mentally!

✨It was the kick she needed to get back into some good habits that have seen her drop an amazing 8kg and 46cm in only 8 weeks of us working together.✨

🚩Step 1: We Identified that there was a massive red flag in her daily nutritional habits that needed nipped in the bud right away!
💪🏼Step 2: We created a strength training program that she would stick to a minimum of 1 x week, with another 1-2 sessions to do from home that wouldn’t require much equipment or space.
📊Step 3: We scheduled weekly check-in’s to keep Nicole accountable and on track. Any ‘off weeks’ were snuffed out immediately before they got worse and ensured she made continuous progress.

And do you know what the amazing thing is about Nicole’s U-Turn attitude?🧐

We’ve all been there!! How many of us end up in a rut that sees us spiral downwards and before you know it you don’t know how you got there!🫠

I’ve worked with loads of women who were just looking for the right path to take after an injury, or falling into an unbalanced ‘work/life’ cycle, much to the detriment of their own mental health and fitness. These women finally saw the results they deserved to see after us working together and knowing where to start.

If Nicole’s story resonated with you, and you are ready to make the first step to regaining some control back in your life… I am looking for two ladies who want to:

1️⃣ Strengthen their body!
2️⃣Take control over their eating habits!
3️⃣Find a real balance between work and life!

Message me the word ‘CHANGE’ Now.

I only have 2 spaces for 121 PT in March & April before I go on Maternity Leave. So don’t miss out on this amazing and exclusive opportunity!

Suse xx

Kick Monday in the FACE 😎

I am buzzing once again this morning after another amazing weeks progress from my Feel Great In Eight ladies! 🤩

What a team we have! Want to know what they have collectively achieved in the first 3 weeks? 😁➡️➡️➡️

🕳️85.5cm and 11.9kg 🕳️

This week we covered ‘Lifestyle Management and Goal Setting’ in the education portal. It was deep and thought provoking 🔮🧞‍♀️

Hope you have a day as fabulous as you are. 😘💕

Suse xx

Exciting Offer!! 🤰🏼

For all of next week I will be running a special offer before the countdown is officially on for my maternity leave! 🤩

I have TWO spaces available for March & April for someone to join me for 121 PT.

If you want to take advantage of this amazing opportunity to get amazing results in time for summer then don’t delay!

I am offering an amazing discount to my usual pricing as this is a fixed time frame.

To find out more drop me a message, and if you know someone who might be interested be sure to tag them or share this to your story.

Suse xx

Sunday Summary:

Lie in & coffee in bed 😄
Lunch at Costa 😋
Afternoon sofa-snuggles watching Toy Story 🥳

I’ll be in bed by 8pm no doubt 🥳🤣

Hope you’ve all had a lovely weekend and are ready to smash Monday in the FACE!

(Till throws all our routines down the pan) 🫠🫠🫠🤣🤣🤣

Suse xx

What do you do, when you are faced with a challenge?

Do you see it as an opportunity to learn and grow, or do you allow it to slow you down and hold you back?

Anything that you see as a limitation or road block, can always be turned around into an opportunity.

Here’s a big one from me:

When I got pregnant with Aiden 5 years ago I took 10 months off work for Mat leave. I was absolutely TERRIFIED to go back to the gym. To the point I was looking for other jobs. My husband Chris was a voice of reason who could see more clearly than me at the time. (He obviously had had more sleep!)
I decided to embrace the fear and jump back in to personal training, and I am SO GLAD I took that chance.

🤍That decision changed my life. My whole training and business vision shifted after I returned to work. 🤗

There will always be things you think are limitations, and you’ll always initially think there’s nothing you can do about them.

The truth is they are there to help you. 🔮

There is always a valuable lesson in every limitation or hurdle.

First, you need to acknowledge this and then you need to look for the lesson. 🧐

If you overcame your limitation now, what would be possible?

Where could you get to?

It’s all a matter of choice.

Which choice will you make?

Suse xx

Happy Monday!

Who’s ready to smash the week?

I am BUZZING after reading through the first batch of check-ins from my ‘Feel Great In Eight’ ladies!!

So many wins to celebrate and great questions being asked. I am excited for their journey in the run up to Easter 🤩🐰

What are you focusing on this week?! Let me know if the comments 🙏🏼😁

Suse xx

Mum & Dad went out out 🥰

Long overdue 🤍💎

Now back to reality with a harsh bump… IKEA on a Sunday 🤣🤣 wish us luck 🫠

Friday Public Service Announcement 🔍

⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ How many of you fall into this trap…?
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EVERY WEEK!!!!:⁣
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Monday 🍌⁣⁣
Tuesday 🥩⁣⁣
Wednesday 🍳⁣⁣
Thursday 🥦⁣⁣
= 57.1% ⁣⁣
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Friday 🍕⁣⁣
Saturday 🥂⁣⁣
Sunday 🥞⁣⁣
= 42.9% ⁣⁣
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If you ‘relax’ your diet at the weekend then don’t expect to stay 100% on track. ⁣⁣
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If you want to learn how to balance your nutrition ALL WEEK LONG ...
let’s talk 😄📊

Suse xx

Now that January is FINALLY OVER 🤣
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Here are 5️⃣ things you might want to introduce in 2023 to help you feel a sense of productivity and achievement each day! ⁣
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1️⃣ Wake up early ⁣
2️⃣ Read more⁣
3️⃣ Take action ⁣
4️⃣ Learn⁣
5️⃣ Set goals ⁣
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Do you implement any of these already?!
Would you add anything to the list?!

Let me know in the comments!

Suse xx