Episodes
-
In this conversation, we explore the need for emotionally available men and how women can support that shift. We talk about toxic masculinity, the impact of media influence and the mental health struggles many men face.
We also touch on the fears women experience, generational differences in emotional expression, and the importance of emotional intelligence. It’s a deep dive into healthy masculinity, emotional regulation, and creating safe spaces for men to open up. We advocate for honest conversations to break down stigma and build better understanding in relationships and society.
Please follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In this conversation, we talk about how our approach to fitness and health has evolved from our 20s to our 30s. We reflect on mindset shifts, adapting to how the body changes with age and why rest and recovery matter more than ever.
We also dive into how lifestyle impacts aging, the confusion in the fitness industry and the importance of emotional intelligence in coaching. It’s a real chat about taking responsibility for your health, navigating life’s changes and supporting each other along the way.
Please follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
Missing episodes?
-
We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for women across the lifespan.
At the core of Stacy’s work is the concept that women are not small men. Her vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport.
Dr Stacy Sims previously served as an exercise physiologist and nutrition scientist at Stanford University, where she specialised in sex differences of environmental and nutritional considerations for recovery and performance. She is also renowned for her famous TED talk ‘Women Are Not Small Men’.
In this conversation, we discuss everything you need to know for optimising your training performance and nutrition as a female.
Please follow us on Instagram
Dr. Stacy Sims: https://www.instagram.com/drstacysims/
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
Glute training and development is all the rage at the moment. Whether it be for the aesthetic, performance or injury prevention benefits… most people are training glutes, or wanting to learn more about them!
In this episode we share the key areas and non-negotiables for optimal glute growth.
Exercise selection and programming is key and must involve taking your glutes through all of their ranges of motion, but also recognising there’s the right tool for the right job.. not just performing what you’ve seen someone else do. Activation and correct technique are the difference between whether you’re actually training your glutes or your lower back and hip flexors.
Eating in a calorie surplus. If we want to grow, we must fuel our body. No we don’t have to go through a “bulk” and put on excessive body fat. There’s a way to do it and be smart about it, while enjoying food and creating growth. Cardio levels play a role too, less is more when it comes to this! We want to train smart and allow time for recovery.
Please follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In this episode, we dive into five major mindset roadblocks that hinder personal growth and success. We break down belief systems, skills deficits, and the all-or-nothing mentality, highlighting how they hold people back.
We also discuss the pitfalls of perfectionism, blame, shiny object syndrome, and hyper-independence, along with how to overcome them through accountability and self-awareness. To help navigate these challenges, we introduce the SHIFT framework, a practical tool for taking action and fostering personal development.
Please follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In today's episode, we discuss the nuances of advanced training, emphasizing that the term 'advanced' is often misused. We highlight the importance of technique, load management and the impact of stress on performance.
The conversation also touches on the need for coaches to simplify their cues for beginners and the significance of consistency in training. We share personal experiences and insights on how to balance training intensity with recovery, ultimately aiming for longevity in fitness.
Please follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In this conversation, we discuss the key elements of taking gym progress to the next level, particularly for those at an intermediate training stage.
We emphasize the importance of warmups, understanding range of motion, the concept of progressive overload, and the critical role of recovery in achieving fitness goals.
The discussion provides insights and practical advice for gym-goers looking to maximize their training effectiveness and overall results.
Follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In this episode,we break down the must-know principles that every beginner lifter needs to master for long-term success in the gym.
We dive into the power of consistency, the importance of proper setup and technique to prevent injuries, the underrated impact of tempo and control, and why tracking your training is the secret to real progress.
If you want to train smarter, and see real results, this episode is a must-listen.
Follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
What would you tell your younger self after 10+ years of consistency in health, fitness, and personal growth? In this episode, we dive into the lessons we wish they knew earlier, the hard truths about burnout, why success takes longer than you think and the mindset shifts that can make or break your progress.
If you've ever felt stuck, impatient, or unsure if you're on the right path, this conversation might just change how you see the journey.
Please follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
Want to build muscle faster and more effectively? In this episode, we break down one of the most common mistake that’s holding you back from your gains in the gym.
Whether you’re a beginner or seasoned lifter, this is the one thing you need to get right for real muscle growth.
Follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In today's episode, we explore the complexities of motivation in the context of fitness and personal growth. We discuss the natural fluctuations in motivation, the concept of the motivation dip and the importance of consistency in achieving long-term goals.
We emphasize that motivation is not always a reliable driver for action and that understanding one's habits and routines is crucial for sustained progress. We also touch on the significance of setting realistic expectations and the role of emotional health in maintaining motivation.
Chapters
00:00 Understanding Motivation and Its Fluctuations
11:58 The Motivation Dip: Recognizing and Overcoming It
23:59 Coaching for Consistency: Teaching Clients to Stay Motivated
24:40 Navigating Motivation Dips
30:07 The Role of Stress in Motivation
35:49 Consistency vs. Motivation
42:08 Long-Term Commitment in Fitness Goals
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
Today we discuss part three of our nutrition short series. We dive into advanced nutrition strategies for peak performance, covering the importance of a high metabolic base, macronutrient cycling and effective supplement use. We emphasize the need for a strong foundation of basic habits, the body's adaptability, and informed decision-making in nutrition.
We also discuss transitioning from calorie tracking to intuitive eating, the value of quality supplements, and the empowerment that comes from understanding how your body responds to different dietary choices. Tune in for a practical and insightful conversation on making informed nutrition decisions based on experience and knowledge.
Chapters
00:00 Introduction to Advanced Nutrition
01:45 The Journey to Advanced Nutrition
05:05 Building a High Metabolic Base
12:21 Macronutrient Cycling for Performance
17:02 The Role of Supplements in Advanced Nutrition
18:00 Understanding Supplements and Their Importance
22:57 Transitioning to Informed Eating
29:02 The Power of Understanding Your Body's Needs
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
In this episode, we discuss the importance of kind self-talk, the impact of negativity and the role of environment in shaping our self-perception.
We emphasize the need for accountability, the power of compliments and the responsibility we have to create a positive atmosphere for ourselves and others.
The discussion highlights how tough love can be a catalyst for change and encourages our listeners to be advocates for themselves and others.
Chapters
00:00 Tough Love and Self-Compassion
02:49 The Impact of Negativity and Social Media
06:06 Internal vs. External Dialogue
09:00 The Role of Environment in Personal Growth
11:56 Changing Environments for Better Outcomes
14:58 Quality Over Quantity in Relationships
17:50 Mindset and Self-Perception
20:57 Recognizing and Managing Negative Self-Talk
24:22 Navigating Negativity: The Debbie Downer Mindset
27:26 The Ambivert Experience: Balancing Introversion and Extroversion
30:30 Pushing Through: The Power of Showing Up
33:28 Accountability: The Responsibility to Others
36:39 Creating Positive Environments: The Ripple Effect of Energy
42:59 The Importance of Self-Respect and Compliments
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
In this episode, we go beyond the basics of nutrition, focusing on nutrient timing, food quality, and meal prep. We discuss how to optimize training results through strategic meal timing and the benefits of whole, nutrient-dense foods.
We also explore practical meal prep strategies for busy lifestyles, emphasizing convenience and organization. The conversation highlights the value of tracking nutrition as a tool for understanding food intake and achieving body composition goals. Tune in to learn how nutritional education empowers you to take control of your diet and make informed choices.
Chapters
00:00 Refining Nutrition: Beyond the Basics
02:00 The Importance of Nutrient Timing
07:02 Quality Over Quantity: Choosing Whole Foods
10:58 Understanding Food Quality and Variety
14:02 The Value of Meal Prep
15:42 Meal Prep Strategies for Busy Lifestyles
21:19 The Importance of Tracking Nutrition
27:16 Empowerment Through Nutritional Education
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
In this episode, we discuss the complexities of marketing for coaches, particularly focusing on the implications of running sales or discounts. We explore the importance of informed decision-making, the unique challenges within the fitness industry and the significance of understanding the problems that discounts aim to solve.
The conversation delves into value perception, branding, and the impact of free services on client relationships. We emphasize the need for strategic partnerships and the long-term implications of marketing decisions, urging coaches to consider their brand reputation and the value they provide to clients.
We discuss the intricacies of personal branding, authenticity and the importance of integrity in business.
Chapters:
00:00 Introduction to Marketing for Coaches
02:57 The Impact of Discounts on Coaching Services
06:05 Understanding the Fitness Industry's Marketing Trends
09:10 The Importance of Authentic Marketing
11:57 Identifying the Problems to Solve
15:03 Value Perception in Coaching Services
17:59 The Role of Effort in Sales Success
26:44 The Value of Bundling Services
28:08 Scalability in Services vs. Products
29:12 The Risks of Free Services
31:31 Strategic Marketing for Free Sessions
33:38 The Law of Exchange in Services
36:45 Building a Strong Brand
39:42 The Importance of Reputation
41:51 Long-Term Thinking in Branding
44:38 Authenticity in Personal Branding
46:50 The Role of Pricing in Brand Perception
50:27 Finding Value in Your Services
53:51 The Illusion of Luck and Success
56:43 The Hard Work Behind Success
01:00:44 Value Perception in Business
01:04:16 Building Trust and Connection
01:10:38 The Importance of Personal Branding
01:14:26 Resources for Growth and Learning
Please follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
Today we introduce a new series, Level Up Shorts. Where you can listen to shorter episodes with key take-aways that you can implement immediately. Today's short is all about nutrition, breaking down essential concepts for beginners and beyond. We discuss the importance of balancing macronutrients, staying hydrated, practicing portion control and creating sustainable eating habits. The conversation emphasizes that nutrition is a personal journey and listeners are encouraged to find their unique way of eating that fits their lifestyle.
Chapters
00:00 Introduction to Level Up Shorts
01:16 Understanding Nutrition Basics
05:00 The Importance of Hydration
07:12 Mastering Portion Control
10:09 Creating Sustainable Nutrition Habits
13:25 Finding Your Unique Way of Eating
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
We are back to kick off the new year with season 5! In this episode, we discuss the importance of goal setting as the new year begins. We explore how time perception changes as we age, the common mistakes people make when setting goals, and the significance of flexibility and habits in achieving those goals. We emphasize the need to celebrate small wins, the impact of one's network on personal growth and the importance of aligning goals with personal values.
The conversation concludes with a reminder that the journey and the hard work put into achieving goals are just as important as the outcomes themselves.
Chapters
00:00 Welcome Back and Time Perception
02:16 Goal Setting for the New Year
06:33 Common Mistakes in Goal Setting
10:03 The Importance of a Clear Plan
12:45 Flexibility in Goals and Life Changes
15:57 Revisiting Values and Goals
19:07 The Role of Habits in Achieving Goals
23:56 Building Automatic Habits
27:25 Understanding the Habit Loop
30:41 The Importance of Rewarding Yourself
33:50 The Power of Pride and Presence
37:41 Celebrating Wins and Building Self-Esteem
39:34 The Role of Community in Goal Achievement
44:36 Navigating Hardships and Staying Motivated
51:25 Aligning Goals with Values for Fulfillment
Follow us on Instagram:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
Don't miss the season four finale of Level Up! We’re wrapping up an incredible 2024 journey, filled with highs, challenges and many lessons learned. In this special episode, we take a deep dive into everything the year has brought— personally and professionally.
Join us as we reflect on the milestones, surprise, and valuable insights that have shaped this season. It’s been a whirlwind, but through open conversations and honest moments, we’re embracing the growth we've experienced.
Season four may be wrapping up, but the adventure is far from over. Get ready—season five is on the horizon, bringing even more excitement and insight your way!
Follow us on Instagram
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/
Please leave us a review to let us know what you think of our podcast xxx -
In this episode, we dive into the essence of leadership, focusing on what it means to lead from a good place. We explore the difference between guiding people through inspiration rather than manipulation, highlighting the importance of integrity in leadership. True leadership is not about having all the answers but about teaching others how to think critically and solve problems on their own.
We also break down key leadership qualities and discuss how communication plays a pivotal role in achieving the best results. It's not about speaking the loudest—it's about truly listening, holding space for others, and fostering an environment where ideas can thrive.
Tune in to learn how to lead with purpose, inspire growth, and enhance your communication skills.
To listen to the full episode: Ep 75. “Building Influence As A Leader” click here
Please leave us a review to let us know what you think of today's REWIND episode xx
Follow us on IG:
Level Up: https://www.instagram.com/levelup_podcast_/
Sharelle: https://www.instagram.com/sharellegrant/
Dani: https://www.instagram.com/daniantonellos/ -
In this episode of the Level Up Podcast, we uncover the hidden truths of the fitness industry, using the "fitness iceberg" analogy. We reveal the unseen layers that only those immersed in the industry truly understand. From the misleading world of before-and-after photos to the darker side of extreme dieting, we explore it all. The conversation also touches on common misconceptions, the pressures of social media, and the importance of balance and sustainability in health and fitness.
Tune in:
(00:00)The Reality of Before-and-After Transformations
(03:14) Fat Loss Myths and Misleading Marketing
(05:48) The Hidden Dangers of Group Fitness
(09:21) Cardio vs. Strength Training: Which is More Effective?
(11:25) The Over-Emphasis on Discipline and Rest Days
(12:48) Misconceptions About Cutting Out Food Groups
(16:50) The Obsession with Soreness and Results
(20:26) Supplements and the Industry’s False Promises
(24:44) Step Count Fixation: Is 10K Really Necessary?
(30:24) Navigating the Darker Layers: Steroids, Fake Influencers, and More
(39:12) Final Thoughts and Key Takeaways
Enjoy!
Follow Level Up on Instagram: https://www.instagram.com/levelup_podcast_/
Connect with Sharelle: https://www.instagram.com/sharellegrant/
Engage with Dani: https://www.instagram.com/daniantonellos/ - Show more
