Level Up With Sharelle and Dani
Episodes
Season Two Wrap Up! One key lesson we learnt this year.
26 Nov 2023
Contributed by Lukas
Thanks for having us back for season two! What an amazing experience we had recording face to face again, just like old times. We hear you all and ...
Ep 190 - Setting boundaries, society's new normal, and how understanding needs is critical to any relationship
20 Nov 2023
Contributed by Lukas
In this episode, we delve into the importance of setting boundaries in any relationship, whether it be with your partner, friends, family or business....
REWIND: Stress Management Tips
13 Nov 2023
Contributed by Lukas
In today’s rewind, we discuss the importance of embracing the short term stress that life presents, while also recognising the moments where you mus...
Ep 189 - Danielle Weber: Navigating Success: Balancing Ambition with Relationships, Structuring Business Growth, and Embracing Failures
06 Nov 2023
Contributed by Lukas
In this episode, we share a conversation with Danielle Weber. We discuss how to navigate the delicate balance between professional drive and personal ...
REWIND: The Key to Effective Training for Building Muscle & Strength
30 Oct 2023
Contributed by Lukas
Join us as we reveal the key to transforming your physique and enhancing your strength! 👉 Learn how a structured training program is the ultimat...
Ep 188 - The impact of social media on body image, unrealistic beauty standards, and the need for proper education in health & fitness
23 Oct 2023
Contributed by Lukas
In this episode, we delve into the complexities and challenges of the fitness and wellness industry. We explore the impact of social media on body ima...
REWIND: Holly Baxter's recommendations on intuitive eating VS tracking macros.
16 Oct 2023
Contributed by Lukas
Holly Baxter gives us her insight on how to know whether you should be eating intuitively or tracking your macros. Learn how to get back in touch with...
Ep 187 - The make or break for online coaches, why your personal brand matters and the future of the coaching industry
10 Oct 2023
Contributed by Lukas
In this episode, we dive deep into the world of online coaching, a rapidly growing trend in the digital age. We discuss the essence of online coaching...
REWIND: Unlocking Your Gym Potential: Tips to get the most out of your warm-up.
02 Oct 2023
Contributed by Lukas
Throwing it back to when we looked back on our top training mistakes, so you don't have to! In this bite sized clip we talk in detail about the import...
Ep 186 - Our definition of success. Do we have a dark side? Defining luck. Our biggest failures. An idea or realisation that changed things for us.
25 Sep 2023
Contributed by Lukas
On this weeks episode, we play a card game by the "Diary of a CEO". We answer a series of thought-provoking questions, leading to discussions about vu...
REWIND: Sexual Health & Orgasms with Dr. Jolene Brighten
18 Sep 2023
Contributed by Lukas
REWIND: Sexual Health & Orgasms with Dr. Jolene Brighten Throwing it back to when Dr. Jolene Brighten, the sex ed teacher we wish we had, educates us...
Ep 185 - What you really need to know about nutrition to be successful. Energy balance is king. Calorie calculators are not coaches. Set yourself up for success, the importance of habits, organisation and environment. Relationship with food.Ep - 185
11 Sep 2023
Contributed by Lukas
Let's talk nutrition! This week's episode of Level up we chat through the myths and misconceptions in the fitness industry. We explore the science and...
REWIND: The evolution of bikini competitions in the fitness industry. Then vs now!
04 Sep 2023
Contributed by Lukas
In today's rewind episode, we are talking all thinks competing, turning Pro, the use of PEDs, fitness trends and much more! To listen to the full ep...
Ep 184 - Dealing with self talk. Reframing your inner dialogue. Unleashing your inner cheerleader. Building self-awareness & confidence. Strategies for reframing your mindset.
28 Aug 2023
Contributed by Lukas
On this week's episode of Level Up, we delve into the transformative power of self-talk and discover strategies to reframe your inner dialogue. In a w...
REWIND: The importance of meal timing and good quality protein with Dr. Stacy Sims.
21 Aug 2023
Contributed by Lukas
In this bite-sized episode, Dr. Stacy Sims educates us on the different nutrition recommendations for males vs females. Discover why it's not just abo...
Ep 183 - The art of glute training. Exercise selection and programming. Technique and quality of movement. Intensity and load management. Fuelling your body.
14 Aug 2023
Contributed by Lukas
This week's episode is a deep into the world of glute training as we debunk myths, explore the science, and emphasise the importance of practical appl...
REWIND: How to love your training and feel worthy of your success: Hattie Boydle
07 Aug 2023
Contributed by Lukas
In this bite-sized episode, we talk to Hattie Boydle about the various ways in which fitness can be explored to suit your goals. We share the importan...
Ep 182 - What to expect for season two, reflecting & pivoting when something isn't working, overcoming the fear of change.
01 Aug 2023
Contributed by Lukas
Season 2 Ep 1 is now LIVE! In this first episode, we talk about what to expect in this next season and what we learnt in the break around refining pro...
Ep 181- Season Two Is Coming!
16 May 2023
Contributed by Lukas
Wow, season one has been a goodie! 180 episodes and over three years of recording. But, just like your favourite netflix show or like a year at univ...
REWIND: Top Tips for Training Intensity
10 May 2023
Contributed by Lukas
In this bite-sized rewind episode, we talk about how important it is to balance volume and effort for maximum intensity. To listen to the full episod...
Ep. 180 - Balancing Your Work and Your Training
08 May 2023
Contributed by Lukas
When it comes to balancing work, training and other life endeavours, we think that it’s actually unachievable to do so unless you want to be average...
REWIND: Why Women Shouldn't Eat Like Men
03 May 2023
Contributed by Lukas
In this bite-sized rewind episode, we talk about why women shouldn't eat just like men. To listen to the full episode, click here ...
Ep. 179 - Becoming The Person You Want To Be: The Desire To Belong vs Improve
01 May 2023
Contributed by Lukas
The desire to belong is innate… it’s survival. If we feel like we are isolated from a group, it brings on all kinds of discomfort. This is exactl...
REWIND: Busting Nutrition Myths
26 Apr 2023
Contributed by Lukas
In this bite-sized rewind episode, we bust some common nutrition myths in the fitness industry. To listen to the full episode, click here...
Ep. 178 - Fast food, Pilates Vs Weight Lifting and Coaching Challenges
24 Apr 2023
Contributed by Lukas
We love the questions we receive from you guys! In this episode, we talk about a little bit of everything. Fast food and whether we eat it, Pilates,...
REWIND: The Science Behind Building Muscle with Dr Mike Todorovic
19 Apr 2023
Contributed by Lukas
In this bite-sized, rewind episode we learn about different types of muscle and what happens to them during exercise, including the physiology behind ...
Ep. 177 - How To Be More Confident On Social Media
17 Apr 2023
Contributed by Lukas
The importance placed on social media for business and building a personal brand is on the rise. In today’s episode, we discuss how perfectionism, c...
REWIND: The 'No Mini-Cuts' Club
12 Apr 2023
Contributed by Lukas
In this bite-sized, rewind episode, we talk about mini-cuts: when they can be useful and why sometimes they're not the answer. To listen to the full...
Ep. 176 - Sex Ed with Dr. Jolene Brighten
10 Apr 2023
Contributed by Lukas
Dr. Jolene Brighten NMD (doctor of naturopathic medicine) is a hormone expert, nutrition scientist, and thought-leader in women’s medicine. Dr. Bri...
REWIND: Q&A Recap (making gains, glute tips & DOMS)
05 Apr 2023
Contributed by Lukas
In this bite-sized, rewind episode we answer all your questions around building your glutes, mind-muscle connection, and avoiding DOMS. To listen to...
Ep. 175 - Sleep Hacks for Everyone
03 Apr 2023
Contributed by Lukas
Sleep is a fundamental need, yet so many people chronically undersleep! Sleep disorders are on the rise and this issue is only getting worse due to mo...
REWIND: Macro Tracking Tips
29 Mar 2023
Contributed by Lukas
In this bite-sized, rewind episode, we talk about the pros of macro tracking and tips on how to implement. To listen to the full episode click here ...
Ep. 174 - The Ugly Side of Running a Business
27 Mar 2023
Contributed by Lukas
Lots of people think that running their own business is easier than working for someone else. It’s not all glitz and glam and it can be very chall...
REWIND: Talking Tracking Macros
22 Mar 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about tracking macros, and how we tackle our approach throughout the years. To listen to the full epis...
Ep. 173 - Common Mistakes Made When Coaching Yourself
20 Mar 2023
Contributed by Lukas
There are periods where one should coach themselves, however taking on this responsibility without learning the required skills can lead to substandar...
REWIND: It's OK to Rest
15 Mar 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about how important it is to take rest, recover and just, do less. To listen to the full episode clic...
Ep. 172 - Mental Health & Mindset Around Physical Activity in Youths
13 Mar 2023
Contributed by Lukas
Today’s episode was inspired by some questions we received from some year 8 & 9 students around mental health and motivation in sport and physical a...
REWIND: Staying On Track When You Don't Feel Your Best
08 Mar 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about how to take care of yourself when you're feeling a bit off, so you can come back stronger and fast...
Ep. 171 - Fitness Abilities Everyone Should Have
06 Mar 2023
Contributed by Lukas
We believe that there are certain fundamental skills every person should have, irrespective of their training goals. Today we share our rationale beh...
REWIND: Building Discipline & Doing The Hard Things
01 Mar 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about the importance of discipline and what it takes to have hard goals. To listen to the full episod...
Ep. 170 - How to get the job done when you don’t feel like it
27 Feb 2023
Contributed by Lukas
This is the time of the year that many people can “fall off track.” The holiday hype is well and truly over and motivation can start to diminish. ...
Ep. 169 - Gut Health Education with Charley O’Halloran
20 Feb 2023
Contributed by Lukas
After going through his own gut healing journey, Charley now dedicates his life to educating others on how to improve their gut health. This is an ar...
REWIND: Building Boss Habits
15 Feb 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about the importance of building impactful habits. To listen to the full episode click here (Ep. 88 - B...
Ep. 168 - The Hustle Mindset, When to Push and When to Pull Back
13 Feb 2023
Contributed by Lukas
When we hear the word hustle, we tend to think of someone who works hard, makes sacrifices, is resilient and determined. Having these qualities can b...
REWIND: Setting up a Fat Loss Phase
08 Feb 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about how to set up a successful fat loss phase, and 3 principles to help get you there. To listen to...
Ep. 167 - Overrated health and fitness advice
06 Feb 2023
Contributed by Lukas
There’s all kinds of advice in our industry regarding the “best” way to do something. It can be confusing and overwhelming for people, particula...
REWIND: The Reality of Bodybuilding
01 Feb 2023
Contributed by Lukas
In this bite-sized throwback episode, we talk about how we first got into bodybuilding competitions and some of the realities we discovered along the ...
Ep. 166 - Building a new identity and letting go of who you were
30 Jan 2023
Contributed by Lukas
Our identity is a part of us which is defined by a unique set of characteristics. We can have more than one identity based on many factors such as lif...
REWIND: Get Shit Done
25 Jan 2023
Contributed by Lukas
In this bite-sized throwback episode, we provide some top tips on how to 'get shit done!' and how to maximise your time efficiently. To listen to ...
Ep. 165 - Why do we quit & what to do about it?
23 Jan 2023
Contributed by Lukas
When it comes to goal achievement, 23% of people who set a new goal quit in the first week. In today’s episode, we discuss four main reasons in whi...
REWIND: Getting Started at The Gym
18 Jan 2023
Contributed by Lukas
In this bite-sized episode, we take a flashback to 2020 when gyms were re-opening throughout the global pandemic. Our tips to getting started back in...
Ep. 164 - How To Stand Out In The Fitness Industry
16 Jan 2023
Contributed by Lukas
Traditionally, January is when the fitness industry starts to get busy again. This may be overwhelming for trainers who find it hard to stand out amon...
REWIND: Slay Your Sleep
11 Jan 2023
Contributed by Lukas
In this bite-sized episode, we chat about all things sleep-related and strategies on how to get some z’s! To listen to the full episode click here ...
Ep 163. Healthy Eating on a Budget
09 Jan 2023
Contributed by Lukas
With a rather large increase in the current cost of living, it’s important for all of us to have a look at our budget. In today’s episode, we sha...
REWIND: Women Are Not Small Men with Dr Stacy Sims
04 Jan 2023
Contributed by Lukas
In this bite-sized episode, we chat with Dr Stacy Sims - exercise physiologist and nutrition scientist at Stanford University. In this conversation w...
Ep 162. How to Make (and keep) a New Year's Resolution
02 Jan 2023
Contributed by Lukas
It’s that time of the year again! The festivities are coming to an end and we have our eyes set on the year ahead. In today’s episode we discuss ...
REWIND: It's Go Time for Goal Setting
28 Dec 2022
Contributed by Lukas
In this bite-sized episode, we discuss all things goal setting, habit tracking and setting a clear vision for the year ahead! To listen to the full e...
Ep. 161 - 4 Questions to Ask Yourself at the End of The Year
26 Dec 2022
Contributed by Lukas
In this episode we reflect on the year that has been, and take an overview look at 2023. It’s always important to reflect, revise and re-plan, and ...
REWIND: Unlock Your Potential
21 Dec 2022
Contributed by Lukas
In this bite-sized episode, we discuss how to unlock your full potential when working with a coach, or when training in the gym. To listen to the ful...
Ep. 160 - Calculating a Calorie Deficit & Metabolic Phenotypes
19 Dec 2022
Contributed by Lukas
When it comes to losing weight and body recomposition, it’s not as simple as just eating in a calorie deficit. There are many lifestyle, physiologi...
REWIND: The Key To Confidence
14 Dec 2022
Contributed by Lukas
In this bite-sized episode, we cover all things around confidence, breaking through your comfort zones and owning it! To listen to the full episode...
Ep. 159 - The Importance of Looking at Data
12 Dec 2022
Contributed by Lukas
Whether it comes to business, nutrition or training, it is important to capture and reflect on data in order to gauge the progress of your goal. In t...
REWIND: Grow Your Glutes
07 Dec 2022
Contributed by Lukas
In this bite-sized episode, we cover all things around growing your glutes including exercise selection, genetics and more. To listen to the full epi...
Ep. 158 - Hybrid Training. Can You Do It All?
05 Dec 2022
Contributed by Lukas
When it comes to training, there are several types of training adaptations that can occur. Common examples include, strength, power, hypertrophy flexi...
REWIND - Nutrition Mistakes We've Made
30 Nov 2022
Contributed by Lukas
In this bite-sized episode we discuss all of the nutrition mistakes we've made (so you don't have to!) To listen to the full episode click here (Ep...
Ep. 157 - Body image during prep, deficit timing, muscle imbalances and the importance of an online following
28 Nov 2022
Contributed by Lukas
Ep 157. Body image during prep, deficit timing, muscle imbalances and the importance of an online following. In today’s Q&A style episode we touch ...
REWIND - Reducing Calories on Rest Days or around Shift Work
23 Nov 2022
Contributed by Lukas
In this bite-sized episode we discuss our thoughts around reducing calories on rest days, night duty or shift work. To listen to the full episode cli...
Ep. 156 - Making Content Creation and Social Media Easy
21 Nov 2022
Contributed by Lukas
For those of you who struggle to be consistent with social media, this episode is for you. Today, we share our top 5 tips in order to maximise what...
REWIND - Fitness trackers: glorified step-counters, or data-filled details?
16 Nov 2022
Contributed by Lukas
In this bite-sized episode we talk about fitness trackers and whether they're worth having. To listen to the full episode click here (Ep 4. Q & A: Mi...
Ep. 155 - Time off training, WBFF weekend, post-comp advice, build or cut for summer?
14 Nov 2022
Contributed by Lukas
In today’s episode we debrief on our experience on the Gold Coast for the WBFF Pro/AM show. What an incredible line up! We discuss what our trainin...
REWIND - Becoming Undeniable Ft. Hattie Boydle
09 Nov 2022
Contributed by Lukas
With her recent WBFF win, we thought it was a perfect time to recap on our discussion with Hattie Boydle, who shares her thoughts around what it takes...
Ep. 154 - Managing Performance Anxiety
07 Nov 2022
Contributed by Lukas
Performance anxiety is the fear of not performing well. Most of us have experienced this at least once in our lives. In today’s episode we normali...
REWIND - What-The Weight Gain
02 Nov 2022
Contributed by Lukas
In this bite-sized episode we talk about how to handle your weight going up post-comp, during a muscle building phase, or when in a calorie surplus. ...
Ep. 153 - Starting a Podcast From Scratch
31 Oct 2022
Contributed by Lukas
We often get asked about how to start a podcast. When people come to us, they are already overthinking the process before even starting. In today’s...
Ep. 152 - Training Around Your Cycle
24 Oct 2022
Contributed by Lukas
Women’s menstrual health is being spoken about so much more and we love it! In today’s episode, we revisit the topic of training around your menst...
Ep. 151 - Manage Your Energy Over Your Time
17 Oct 2022
Contributed by Lukas
In serviced based job roles, it may be hard to break the stigma which perceives value to be based on the amount of time, rather than the service provi...
Ep. 150 - Building Muscle and Losing Fat. Is It Possible?
10 Oct 2022
Contributed by Lukas
In the fitness industry, it is common to be exposed to goals and marketing around weight loss or muscle gain in isolation. This episode is a discussio...
Ep. 149 - How to Lead and Influence Others to Create Change
03 Oct 2022
Contributed by Lukas
Leadership is a process of social influence, which maximises the efforts of others, towards the achievement of a goal. In today’s episode we discu...
Ep. 148 - Do You Really Need to Hire a Coach?
26 Sep 2022
Contributed by Lukas
We were asked in our Q&A if it was best to explore training/ nutrition with a guide book or with a coach. In today’s episode we share our stories a...
Ep. 147 - When Did Training Become So Confusing?
19 Sep 2022
Contributed by Lukas
With the constant changes of social media algorithms and more exposure being rewarded to click-bait and entertainment, we have noticed a difference in...
Ep. 146 - The Power of Journaling & CBT with Jess Leondiou
12 Sep 2022
Contributed by Lukas
Today we sat down with Jess Leondiou, the Founder of Archley's & the Co-Founder of Habitual Self, a journal both Jess & Sharelle have spent the last t...
Ep. 145 - Niche Marketing. What is it & who needs it?
05 Sep 2022
Contributed by Lukas
A niche is a specialized market segment for a particular kind of product and service. As a trainer it’s important to understand the type of client y...
Ep. 144 - You Can Love Your Body But Still Want To Change It
29 Aug 2022
Contributed by Lukas
It’s still common for people to join the gym to change their body as they are unhappy with themselves. Eventually, it is important to recognise that...
Ep. 143 - What It Takes To Be A Thought Leader - Our Feature On The Nikki Cassa Podcast
22 Aug 2022
Contributed by Lukas
We were lucky enough to have Nikki Cassa, owner of The Conscious Woman, on Episode 25 of our podcast. Fast forward to now and we are so excited to rec...
Ep. 142 - Making Hard Decisions, Business & Post-Comp Advice
15 Aug 2022
Contributed by Lukas
It’s always a fun time when we get to hang out in real life! In this episode, Sharelle shares some news on a big decision she has made, with some ad...
Ep. 141 - When People Don't Support Your Goals
08 Aug 2022
Contributed by Lukas
Ep 141. When People Don’t Support Your Goals Often, setting new fitness goals can be a challenge for our loved ones. Today’s episode was inspired...
Ep. 140 - 8 Successful Habits of High Achievers
01 Aug 2022
Contributed by Lukas
Ep 140. 8 Successful Habits of High Achievers A high achiever is someone who is ambitious, goal-focused, disciplined and thrives off accomplishment. ...
Ep. 139 How Bodybuilding and the Fitness Industry has Changed
25 Jul 2022
Contributed by Lukas
We were asked what the biggest differences are when it comes to competitive bodybuilding and the fitness industry from when we started, to now. In 20...
Ep 138. Building Self-Discipline
18 Jul 2022
Contributed by Lukas
Self-discipline is the ability to do what you should be doing. Self-discipline often means putting off your immediate comfort or wishes in favour of l...
Ep 137. When to Stay in Your Lane as a Personal Trainer
11 Jul 2022
Contributed by Lukas
Ep 137. Staying In Your Lane As A Personal Trainer As a new trainer, it’s important to test out areas of coaching that you enjoy, but you mustn’t...
Ep 136. When Life Throws you Curveballs
04 Jul 2022
Contributed by Lukas
Ep 136. When Life Throws You A Curve Ball This episode is a reminder for those going through tough times, to know that you’re not alone and you can...
Ep 135. 5 Things We Wish We Knew About Training When We Started
27 Jun 2022
Contributed by Lukas
In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our training, including: 1. Swapping training d...
Ep 134. Rest To Feel Your Best When Run-Down
20 Jun 2022
Contributed by Lukas
Today’s episode is a permission slip for those who feel guilty to rest when they feel unwell. Out of a pandemic and into flu season, there’s a ...
Ep 133. 5 Things We Wish We Knew About Nutrition When We Started
13 Jun 2022
Contributed by Lukas
In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our nutrition, including: 1. Understanding ...
Ep 132. Building A Brand, Social Media and Business Lessons
06 Jun 2022
Contributed by Lukas
In today’s episode we discuss personal and professional branding, what is actually is and why it’s important. Social media is essentially free a...
Ep 131. Choosing The Best Exercises
30 May 2022
Contributed by Lukas
When it comes to choosing the best exercises for yourself or your client, the answer isn’t exactly straight forward. There are many variabl...
Ep 130. When To Use Advanced Training Methods For Hypertrophy
24 May 2022
Contributed by Lukas
Hypertrophy is an increase in muscular size (muscle building). In training, the number one mechanism for hypertrophy is mechanical tension. Metabo...
Ep 129. Why Women Shouldn't Eat Just Like Men
16 May 2022
Contributed by Lukas
In today’s episode, we discuss the differences between men and women when it comes to nutrition. Looking at research, we find that most have been co...
Ep. 128 Why Women Shouldn't Train Just Like Men
09 May 2022
Contributed by Lukas
In today’s episode, we discuss the differences between men and women when it comes to training. If we were to look at research, we would find that o...
Ep 127. Traditional Goal Setting Is A Waste Of Time
02 May 2022
Contributed by Lukas
⚡️🎙Ep 127. Traditional Goal Setting Is A Waste Of Time⚡️🎙 In today’s episode, we discuss the flaws that we have found in the traditio...