Level Up With Sharelle and Dani

Ep 126. What it was vs what it is now: Toxic expectations of the 2000’s

25 Apr 2022

Contributed by Lukas

We don’t just mean the rise of Britney Spears’ “Toxic”- We travel back in time to the 2000s and reflect on the way in which social media, auth...

Ep 125. Our Weekend On The Gold Coast: WBFF, Team Building, Training Seminar

18 Apr 2022

Contributed by Lukas

Sun, surf, sand… and comp tans! Oh we love traveling to the Gold Coast to watch the WBFF!

 The show was incredible, the energy was high and we...

Ep 124. Lifestyle Non-Negotiables

11 Apr 2022

Contributed by Lukas

We often hear the term “one percenters”, however, based on their importance, we like to call these habits, rituals and processes, “non-negotiabl...

Ep 123. Dealing with Challenges, Comp Prep, Business and Life Tangents

04 Apr 2022

Contributed by Lukas

Today we had a catch up on what is going on for us at the moment. What was meant to be a quick life updated turned into an episode of lessons and debr...

Ep 122. What We Are Sick and Tired Of Seeing In The Fitness Industry

28 Mar 2022

Contributed by Lukas

The instagram followers spoke and we agree! As we spend longer in the industry, we have been able to experience many trends. It's so great to see that...

Ep 121 Q&A: Cosmetic Surgery, Beauty Standards, Relationships and Stress Management

21 Mar 2022

Contributed by Lukas

We love a good Q&A! Today is a bit of a mixed bag. Straight off the bat, we are asked if we have had any surgeries. This leads to an in depth discussi...

Ep 120 Q&A: Cardio, Making Gains, Glute Tips and DOMS

14 Mar 2022

Contributed by Lukas

In today’s Q&A style episode, we discuss all things training. We were asked our cardio recommendations, how many days a week one should train lower...

Ep 119. Unlocking Your Full Potential In The Gym With A Growth Mindset

07 Mar 2022

Contributed by Lukas

If you are seeking growth in the gym, it starts with a growth mindset. Asking for help from a coach, mentor or even a gym buddy, will open you up to ...

Ep 118. Training Your Heart With Cardiovascular Exercise

28 Feb 2022

Contributed by Lukas

In today’s episode, we discuss the style of training that doesn’t seem to get as much light…. Cardio! We share our previous experiences, method...

Ep 117. Setting Up A Successful Fat Loss Phase

21 Feb 2022

Contributed by Lukas

Following on from last week's episode on "mini cuts", today we discuss the methods in which we use for sustainable, healthy dieting results.

 Rat...

Ep 116. Mini Cuts. Why Eating Less Isn’t Always The Answer

14 Feb 2022

Contributed by Lukas

A “mini cut” is typically defined as a short and aggressive period of dieting, usually for an event or occasion that is within a short time frame ...

Ep 115. Productivity Hacks

07 Feb 2022

Contributed by Lukas

When it comes to productivity, it is important to remember that it’s quality over quantity.  Too often we are rewarded for being “busy” or fee...

Ep 114. Transitioning To Online Work

31 Jan 2022

Contributed by Lukas

Transitioning jobs and leaning into uncertainty can be quite scary! Limiting beliefs can arise, people’s opinions can be strong and the level of dis...

Ep 113. Activating Your Autonomic Nervous System Part 2 (Sympathetic Nervous System)

24 Jan 2022

Contributed by Lukas

Following on from last week’s episode, where we discussed the Parasympathetic Nervous System, today we will discuss the Sympathetic Nervous System (...

Ep 112. Activating Your Autonomic Nervous System Part 1 (Parasympathetic Nervous System)

17 Jan 2022

Contributed by Lukas

The Autonomic Nervous system acts primarily unconsciously. It's components include the Parasympathetic Nervous System (PNS), the Sympathetic Nervous S...

Ep 111. The Power of New Years Resolutions and Why They May Fail

10 Jan 2022

Contributed by Lukas

We are well and truly into the new year! And what a year it's been already! We actually love new years resolutions and taking each new year as an opp...

Ep 110. Comp prep and COVID, muscle building, starting a PT business & not caring what others think.

03 Jan 2022

Contributed by Lukas

Happy new year listeners! In this Q&A style episode, we discuss what we would do if we caught COVID (or got sick) while in a comp prep. We go over how...

Ep 109. Busting Training Myths

27 Dec 2021

Contributed by Lukas

⚡🎙️ Ep 109. Busting Training Myths ⚡🎙️ In today’s episode, we bust three of the top myths we have heard around training. Including;
...

Ep 108. Slowing Down Without Guilt

20 Dec 2021

Contributed by Lukas

We are well and truly in the festive season 🎄 For high achievers, slowing down can be hard and followed with feelings of guilt. 

In today’s...

Ep 107. Busting Nutrition Myths

13 Dec 2021

Contributed by Lukas

In today’s episode, we bust three of the top myths we have heard around nutrition. 1. “Fats make you fat.” 2. “Your body can go into starvat...

Ep 106. Balancing Feminine and Masculine Energy (Yin and Yang)

06 Dec 2021

Contributed by Lukas

In Ancient Chinese philosophy, Yin and Yang is a concept that describes how opposite forces can be complementary and interconnected in the natural wor...

Ep 105. 4 Tips For Managing Gym Anxiety

29 Nov 2021

Contributed by Lukas

There are many factors that may contribute to increased feelings anxiety or heightened activation when going to the gym. It is extremely common and ca...

Ep 104. Pregnancy and Pelvic Floor Health with Sheridan Skye

22 Nov 2021

Contributed by Lukas

Sheridan Skye is a mum of two, a pre/post natal coach, an ICU nurse and is a podcast host herself! She has a wealth of knowledge, which we were so gr...

Ep 103. Training With Breast Implants

15 Nov 2021

Contributed by Lukas

Breast implant augmentations are becoming incredibly common and well known amongst women, particularly in the fitness industry. Upon popular demand...

Ep 102. Developing Independence In The Gym

08 Nov 2021

Contributed by Lukas

Hiring a coach is always beneficial., no matter your training experience or goal. However, there are ways to maximise your experience. In this episo...

Ep 101. Premenstrual Syndrome (PMS) and Preparing For Fertility with Gabriela Rosa.

01 Nov 2021

Contributed by Lukas

After an incredible episode 26, we are so excited to have Gabriela Rosa, fertility specialist, back on the podcast! We discussed all things PMS inclu...

Ep 100. Celebrating 100 Episodes

25 Oct 2021

Contributed by Lukas

Here we are, episode 100! Thank you to everyone who has been a part of the Level Up journey. We’ve loved being able to create such an incredible com...

Ep 99. Building Confidence

18 Oct 2021

Contributed by Lukas

Confidence means feeling sure of yourself and your abilities — not in an arrogant way, but in a realistic, secure way.  
In today’s episode we...

Ep 98. Rest, Recovery and Fatigue Management

11 Oct 2021

Contributed by Lukas

Training hard is important, but adequate recovery is crucial to your results and well-being. In today's episode we discuss the importance of physica...

Ep 97. Everything You Need To Know About Training Intensity

04 Oct 2021

Contributed by Lukas

Training intensity is the level of effort a person exerts during exercise relative to their maximum effort.
In this episode, we talk about how to in...

Ep 96. How to stay on track when you’re not feeling your best

27 Sep 2021

Contributed by Lukas

It’s normal to have days where you aren’t feeling 100%. It’s important to know when to listen to your body and have a rest or when to adapt your...

Ep 95. Contraception, Women’s Health & Steroid Use with Victoria Felkar

20 Sep 2021

Contributed by Lukas

Today we had an extremely in depth conversation with Victoria Felkar who is a practitioner, consultant, author and educator. She specialises in wome...

Ep 94. Pressure From Social Media

12 Sep 2021

Contributed by Lukas

In today’s episode we talk about all kinds of pressure one can feel when using social media, both from external factors or the pressure we can place...

Ep 93. Dear Younger Self

06 Sep 2021

Contributed by Lukas

These days, school is very different to how it used to be. With the expansion of social media and accessibility to information and external influence,...

Ep 92. Weight Loss Stalled? Now What?

30 Aug 2021

Contributed by Lukas

Weight loss is never linear. Sure at the start of a calorie deficit the weight comes off quicker, but plateus and the stalling of our results are all ...

Ep 91. Entrepreneurial Minds With Don & Matilda From STAX.

23 Aug 2021

Contributed by Lukas

Today we received some incredible insight into the minds of Don Robertson and Matilda Murray, the owners of the of the luxe activewear brand, STAX. T...

Ep 90. A Professional's Mindset and Actions

16 Aug 2021

Contributed by Lukas

“There’s no mystery to turning pro. It’s a decision brought about by an act of will. We make up our minds to view ourselves as pros and we do it...

Ep 89. The “All In” Method, Growing Phases, Dieting Moods, Fat Loss

09 Aug 2021

Contributed by Lukas



In today’s episode we discuss our thoughts on the “all in” dieting method that has been trending. We also speak about muscle loss during ...

Ep 88. Building Habits 101. Tips and Tricks

02 Aug 2021

Contributed by Lukas

A habit is a behavior repeated enough times to become automatic/ unconscious. These can either move us closer to or further from our goals. Summari...

Ep 87. Our Current Experiences Of Lockdown

26 Jul 2021

Contributed by Lukas

What a time it is! Back in the depths of Lockdown, we share the highs and lows of our experiences and how we are getting through the days. Just a gen...

Ep 86. Changing Directions, Opportunity & Adversity

19 Jul 2021

Contributed by Lukas

Just when we think we have a nice routine happening… boom… something shakes it up! It’s been an interesting past two years to say the least. To...

Ep 85. Training Hard, Exercise Selection, Lower Back Pain, Building Phase.

12 Jul 2021

Contributed by Lukas

Today we talk about all things gym and training. This includes; how we handle unsolicited gym advice, how we push for leg days, lower back pain when t...

Ep 84 Q&A: Advice to new PTs & Social Media Growth

05 Jul 2021

Contributed by Lukas



In this Q&A style episode, we discuss our advice to PT’s just starting out, including work experience / placement, common mistakes made and th...

Ep 83. Am I Enough?

28 Jun 2021

Contributed by Lukas

The feeling of not being “enough” is so common and normal, particularly when a new situation arises or when comparing to someone else. Today we ...

Ep 82. Top 5 Nutrition Mistakes

21 Jun 2021

Contributed by Lukas

Today we talk about the top 5 mistakes that are being made regarding nutrition. We discuss the importance of tracking your macros, pre planning meals...

Ep 81. Body Building Perceptions

14 Jun 2021

Contributed by Lukas

An assumptive question received in a Q&A box inspired today’s topic. 

“Don’t you think the shows you participate in paint a wrong image fo...

Ep 80. Holistic Skin Care with Lindy

07 Jun 2021

Contributed by Lukas

Skin is the human body’s largest organ! In today’s episode we spoke with Lindy who is a Holistic Skin Therapist working with skin for over 26 year...

Ep 79. Top 5 Training Mistakes Made in The Gym

31 May 2021

Contributed by Lukas

Today we talk about the top 5 mistakes that are being made in the gym. If you want to get the most out of your training you must not skip your warm ...

Ep 78. Self- Reflection, Comp Prep Update, Social Network

24 May 2021

Contributed by Lukas

In today’s episode, we talk about how heading home to visit our parents brings on a sense of reflection and appreciation of where we have come from ...

Ep 77. Why Your Sleep Sucks

17 May 2021

Contributed by Lukas

Getting a high quality sleep takes discipline, effort and compromise. Your evening routine, nutrition, stress levels and environment are crucial. We ...

Ep 76. Managing Work Stress, Fatigue, PMS

10 May 2021

Contributed by Lukas

In today’s episode we reflect on the week we had and how we overcame the stresses from work, fatigue, PMS and feeling a little under the weather! ...

Ep 75. Building Influence as A Leader

03 May 2021

Contributed by Lukas

“There are only two ways to influence human behaviour. You can manipulate it or you can inspire it.” - Simon Sinek. There is much more to influe...

Ep 74. Setting Boundaries

26 Apr 2021

Contributed by Lukas

We often hear about the power in saying “yes” but it’s equally, if not more valuable to be able to say “no thank you.” These days, things ...

Ep 73. Couch Catch Up on the Gold Coast

19 Apr 2021

Contributed by Lukas

Reunited on the Gold Coast, we hit the couch like the good old days to have a debrief on the first WBFF show of the year. The fire has been lit as we...

Ep 72. Low Calories, Breast Augmentations, Amenorrhoea, Training Tips

12 Apr 2021

Contributed by Lukas

In today’s episode, we reflect on how we stayed productive during the times of being in a calorie deficit. Our breast implant experience is somet...

Ep 71. Surviving A Calorie Surplus

05 Apr 2021

Contributed by Lukas

When we consume more calories than we expend, that is a calorie surplus. This is the key to growing muscle. It all sounds good and well to be able t...

Ep 70. Lessons Learnt Part Two

29 Mar 2021

Contributed by Lukas

So much has changed since Episode One where we spoke about our lessons learnt and mistakes made. Over a year later we have new lessons to discuss and ...

Ep 69. Comfort Zones and Confidence

22 Mar 2021

Contributed by Lukas

“A ship in a harbour is safe, but that’s not what ships are made for…” Today we speak about the key qualities it takes to leave your comfort...

Ep 68. The Science Of Building Muscle With Dr Mike Todorovic

15 Mar 2021

Contributed by Lukas

Dr Mike teaches us all to do with muscles in this insightful episode. We learn about different types of muscle and what happens to them during exerci...

Ep 67. Sleep, Stress and How You Spend Your Time

08 Mar 2021

Contributed by Lukas

Sometimes when our cup is full and energy is scarce, things don’t always go to plan. Today we talk about how it’s important to be aware of where...

Ep 66. Training Considerations

01 Mar 2021

Contributed by Lukas

When it comes to programming and exercise selection, there are many things to consider. Exercises are like tools. We need to know when to use the righ...

Ep 65. How We Train, How To Grow, Women’s Health, Uni Tips

22 Feb 2021

Contributed by Lukas

In today’s episode, we discuss our current training split and the why behind our goals before we move into competition prep. We explain why it’s...

Ep 64. Women Are Not Small Men- The Aftershow

15 Feb 2021

Contributed by Lukas

After an incredible response to episode 63 with Dr. Stacy Sims, we reflect and recap on the important topics that were discussed… with our own takes...

Ep 63. Women Are Not Small Men With Dr Stacy Sims

08 Feb 2021

Contributed by Lukas

We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for...

Ep 62. Level Up Financially, Be A Better Coach, Get Strong.

01 Feb 2021

Contributed by Lukas

Today we talk about how to level up financially and what it takes to scale your business without running yourself into the ground. Earn your stripes, ...

Ep 61: Breast Implant Illness, Getting Abs, Hunger and Comp Prep.

25 Jan 2021

Contributed by Lukas

In today’s episode we discuss our personal experience with having great implants including time off training, how we got back into training and whet...

Ep 60. How To Manage A Bad Training Day

18 Jan 2021

Contributed by Lukas

Ever have those days where you just aren’t feeling your session? We all have them! We talk about what we do when things don’t go to plan due to...

Ep 59. Dealing with criticism, barbell squatting, glute imbalances and dating 101

11 Jan 2021

Contributed by Lukas

In today’s episode we talk about how we deal with judgement and criticism both professionally and personally. The key is not only to back yourself, ...

Ep 58. Self-awareness, Competing Disasters, Burn Out and Period Depression

04 Jan 2021

Contributed by Lukas

Today we talk about the inner work we have done in order to increase self- awareness and the people we surround ourselves with in order to enhance thi...

Ep 57. Goal Setting

28 Dec 2020

Contributed by Lukas

In this episode we reflect on the life changing year that was 2020, and how our path was either completely overhauled or fast tracked. Now is the ti...

Ep 56. Choosing A Coach, Workout Timing, Post Illness Training and Technique Tips.

21 Dec 2020

Contributed by Lukas

When it comes to choosing a coach, we discuss whether online or face to face is best for you to meet your expectations and skill level. We celebrate...

Ep 55. Nutrition for Women’s Health with Lan Pooley

14 Dec 2020

Contributed by Lukas

Nutritionist Lan Pooley joins us for an episode we are so excited about! 

Lan shares her knowledge on the impact of nutrition on our hormones and...

Ep 54. Daily Living, Maintaining Abs, Calorie Surplus, Photoshoots, Stretching

07 Dec 2020

Contributed by Lukas

In today’s episode, we discuss our typical work/ training day. We talk about whether it’s possible for people to maintain abs all year round and ...

Ep 53. Natural Remedies and Chinese Medicine with Dr. Abbie Cloherty

30 Nov 2020

Contributed by Lukas

Dr. Abbie Cloherty, a Chinese Medicine Practitioner who specialises in cosmetic acupuncture, joins us to teach us about healing the body through natur...

Ep 52 Q&A. Failing Exams, Training Styles, Intuitive Eating, Libido and Male Attraction

23 Nov 2020

Contributed by Lukas

In this episode, we discuss how you can steer yourself on your chosen path despite failing exams or things not working out how you imagined the first ...

Ep 51. Dieting Methods with Holly Baxter Norton

16 Nov 2020

Contributed by Lukas

Holly Baxter Norton, an experienced clinical dietician, coach, fitness educator and 2 x world champion fitness model joins us for an incredibly inform...

Ep 50. Transitioning Jobs and Building an Online Presence

09 Nov 2020

Contributed by Lukas

Starting a new career can be both exciting and daunting, particularly if it’s moving from a secure income to working for yourself. In this episode,...

Ep 49. How To Grow Your Glutes

02 Nov 2020

Contributed by Lukas

Glute training and development is all the rage at the moment. Whether it be for the aesthetic, performance or injury prevention benefits… most peopl...

Ep 48. Rituals and Habits

26 Oct 2020

Contributed by Lukas

The small behaviours or routine tasks that we do on autopilot, shape our mindset, actions and therefore, our reality. In today's episode we discuss s...

Ep 47. Q&A: Body Positivity, Body Scans, Training for Abs, Lower Back Pain, Body Types

19 Oct 2020

Contributed by Lukas

In this episode we were asked questions about body positivity, both when it comes to being lean VS a little thicker and when losing cup sizes from tra...

Ep 46. The Longest Lockdown in The World; Normalization and Neuro Education with Michelle Baty

12 Oct 2020

Contributed by Lukas

We are joined by Neuroscience extraordinaire Michelle Baty, in an incredibly unique time in history, being in the longest COVID-19 lockdown in the wor...

Ep 45. Another Level Another Devil

05 Oct 2020

Contributed by Lukas

In order to live fully we must continue to challenge ourselves and set the bar higher every time we reach a goal. When we level up, it doesn’t mean...

Ep 44. Science- Based Facts with Luke Tulloch

28 Sep 2020

Contributed by Lukas

Luke Tulloch, an expert in intelligent programming and science-backed nutrition joins us for an incredibly in depth Q&A style episode. We pick his br...

Ep 43. Advanced Training Methods for Hypertrophy

21 Sep 2020

Contributed by Lukas

Hypertrophy, an increase in muscular size, is a common goal amongst gym goers. In this episode we explain the mechanisms that lead to hypertrophy, be...

Ep 42. Taking Action

14 Sep 2020

Contributed by Lukas

It’s one thing to set goals and make vision boards, but the real success comes from the action you take afterward. We talk about the reasons for in...

Ep 41. Sustainable Training and Flexible Dieting with Danny Kennedy

07 Sep 2020

Contributed by Lukas

Danny Kennedy is a successful Strength Coach, head trainer at Keep It Cleaner, as well as the host of 'The Fitness And Lifestyle Podcast'.  In this ...

Ep 40. Peak Performance with Alyssa Ford

31 Aug 2020

Contributed by Lukas

Alyssa Ford aka the Recovery Queen is the true definition of work hard, play hard. She works as a sports therapist at her own clinic and for athletes ...

Ep 39. Stress Management

24 Aug 2020

Contributed by Lukas

Stress, the mind and body’s response to a situation that we perceive to be overwhelming, where we don't think we can meet the demands of the situati...

Ep 38. Powerlifting, Nursing and Social Media with Paige Mills aka Bikerbiddie

17 Aug 2020

Contributed by Lukas

Paige Mills aka Bikerbiddie talks about her transition from trial and error training to Powerlifting. Including how she balanced her goal and passion ...

Ep 37. Back Pain, Burnout, PT Courses, Home Training, Inspiring Others (Q&A)

10 Aug 2020

Contributed by Lukas

In today’s Q&A movement and pain is a common theme! We talk all things upper body training, including the cause of tennis elbow and how to correctly...

Ep 36. Fixed VS Growth Mindset

03 Aug 2020

Contributed by Lukas

How we view the world and ourselves is completely unique. In today’s episode, we explore the traits of a fixed mindset, where challenges are avoided...

Ep 35. Training for Aesthetics VS Training for Strength

27 Jul 2020

Contributed by Lukas

With so much conflicting information out there, it can be a little confusing when it comes to different training styles. In today’s episode, we dis...

Ep 34. Getting Started in the Fitness Industry

20 Jul 2020

Contributed by Lukas

We all start somewhere! In today’s episode, hear how we started off in the fitness industry. Learn the mistakes we made, how we have transitioned ca...

Ep 33: Q&A: Food Cravings, Reverse Dieting, Cardio, Glute Training.

13 Jul 2020

Contributed by Lukas

We share our tips and secrets on food cravings around your period, how to safely reverse diet, incorporating cardio, training tips and our top glute e...

Ep 32. Following Your Passion with Danielle Weber

06 Jul 2020

Contributed by Lukas

Danielle Weber is an extremely talented artist who was once told she couldn’t make a living through art. With us, she shares what it takes to pursu...

Ep 31. Evidence Based Nutrition with Tyarra Nelson

29 Jun 2020

Contributed by Lukas

Tyarra Nelson is a Dietician and IFBB Bikini Competitor who specialises in Sports Nutrition. We discuss maximising sporting performance, dieting and ...

Ep 30. Hip Thrust, Squat and Deadlift Technique

22 Jun 2020

Contributed by Lukas

We break down the three major movements of the lower body and provide technique tips to ensure that you’ve earned the right to get under the Barbell...

Ep 29. Starting Back In The Gym

15 Jun 2020

Contributed by Lukas

Gyms are opening again (YAY!) but it’ll be a little different this time! We discuss how to maximise the time shorter time frame you have and how to ...

Ep 28. Strategies for Advanced Flexible Dieting

08 Jun 2020

Contributed by Lukas

This is for those who have been tracking for a while and are nailing your numbers. We discuss the benefits of meal timing, volume foods, smart food sw...

Ep 27: How To Choose A Good Coach

01 Jun 2020

Contributed by Lukas

We discuss the different types of coaches and mentors, red flags to look for and the expectations from both of you that must be made clear from the be...