#TEAMSMART Rambles

Technology Detoxing

Sun, 16 Apr 2023 20:27:28 GMT

The world is full of technology overload and toxic people.

The girls are explaining why they are stepping away from social media more and more & why you should too!

Health is more than food & exercise guys.

R+V.x

https://rowenasmart.com.au/

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Memories over Macros

Thu, 06 Apr 2023 07:22:31 GMT

With Easter right here the we would like to remind you that life is meant to be lived and diets are meant to be cheated on…a little bit! Listen to how we feel about tracking & holidays but also our attitudes after.

R+V.x

Want to be coached by us?

https://rowenasmart.com.au/

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Are you an 'I Can Do It All' Person?

Mon, 20 Mar 2023 06:50:58 GMT

This one is a reeeeeal rambler lol

In todays episode the girls really got their ramble on talking about pros/cons of being an I can do it all person but also how creating a better work/life balance is important for your health because mindset is everything!

https://rowenasmart.com.au/

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Mental Grit & Habit Loops

Thu, 09 Mar 2023 19:22:16 GMT

Ever wonder how some people just seem to be so motivated & successful at reaching their goals?

In todays episode the girls talk about what the secret is to being that 'motivated' successful person.

R+V.x

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Life Post Spicy Cough

Mon, 27 Feb 2023 05:51:39 GMT

Lets be honest 2020-2021 where 'non' years for Australians, especially Victorians.

In todays episode the girls are rambling about what we saw happen with compliance to health & nutrition goals in 2022 & the trends unfolding so far for 2023 and how its time to get back into the groove of things!

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Where have we Been?

Fri, 10 Feb 2023 06:00:00 GMT

January it looked like the girls had Ghosted the world, but behind the curtains of social media A LOT was happening.

In todays Rambles we go over what happened in both the girls lives, what the outcome was and the current plan going forward.

After todays episode we will be bringing back our usual style rambles.

R+V.x

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Breaking from your Food Identities

Mon, 02 Jan 2023 01:52:47 GMT

The way & what we eat is part of our identity & it can be part of what holds us back from reaching our goals.

As usual we ramble away giving you all the tips you need to help you change your food identity to be the one you want to be!

Need a coach to help you reach your goal? We got you!

https://rowenasmart.com.au/coaching/

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Setting Goals & Resolutions that actually Work

Fri, 30 Dec 2022 06:19:53 GMT

Hands up if you set yourself a New Years Resolution every single year (often the same one) and by the end of Jan you have already fallen off the wagon..

Well you're in the majority only 9% of people actually achieve their New Years resolution each year.

Vic & Ro talk about not only their goals, how they will achieve them and give you the best tips to actually reach your goals I 2023.

Our longest podcast of 2022, so buckle up ladies & gents...its going to be one hell of a ride!

Checkout Ro's blog on achieving your Goals this year:

https://rowenasmart.com.au/lets-make-2023-your-year-to-achieve/

R&V.x

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Personalise your Self Care

Wed, 28 Dec 2022 04:17:35 GMT

Is self care just about getting your nails done and leaving everything for tomorrow?

Ro & Vic are VERY different in their versions of self care to each & we share our tips on how you can implement your own self care routine.

Check out the blog here:

https://rowenasmart.com.au/personalise-your-self-care/

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Comparison is the thief of joy

Fri, 16 Dec 2022 05:20:32 GMT

One of the worst monsters you can have in your head is the comparison monster, you are amazing at any stage of your journey & todays episode is all about reminding you of that.

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Non-Negotiable Foods

Sun, 11 Dec 2022 19:22:02 GMT

We all have foods we eat EVERY SINGLE DAY!…Yes? We aren’t alone are we!?

Want to learn to eat your favourite foods and still reach your results? Click here.

https://rowenasmart.com.au/coaching/

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Scales & progress

Fri, 09 Dec 2022 06:18:03 GMT

Did you realise that you should be tracking your progress with more then just the scales?

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difference between a human & an app working out your macros

Sun, 04 Dec 2022 19:19:41 GMT

There is a lot of apps getting around these days from massive influences that magically spit out your macros 5secs after you enter all your information, they are cheap & easy to use, but they might not be the best option for you, here’s why.

https://rowenasmart.com.au/why-a-human-working-out-your-macros-is-better-then-an-app-calculator/

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Meal Prepping with your Partner

Fri, 02 Dec 2022 06:21:14 GMT

We are team eat with the household when you track your macros, this is a little ramble on how Vic does it with a family & Ro does it with her hubby.

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WBFF Wrap Up, Whats Next

Mon, 21 Nov 2022 01:00:00 GMT

Ro had has a bloody awesome return to the stage & her final show was the WBFF. We recap how it was in todays episode, with the good, the bad, the ugly & the positives.

Plus we speak about whats next in 2023 & with WBFF for Ro.

Interest din joining the Team in 2023?

https://rowenasmart.com.au/coaching/comp-prep/

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I went Plant Based for a Whole Month, how did it feel?

Thu, 17 Nov 2022 19:30:19 GMT

Last episode we talked about Vic had been transitioning to a flexitarian lifestyle (whats flexitarian? Read more here) well, not long after recording that episode she decided to go a full month plant based to see the difference in her health & performance, so tune in guys if you want to know the outcome!

Blogs referenced in this podcast:

I went plant based for a month! :

https://rowenasmart.com.au/i-went-plant-based-for-a-month/

Whats the difference between Vegan & Plant based? :

https://rowenasmart.com.au/whats-the-difference-between-vegan-plant-based-diets/

Want to be coached by us?

https://rowenasmart.com.au/coaching/

R+V.x

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Vic has become a Flexitarian!

Mon, 14 Nov 2022 01:29:41 GMT

Interested in becoming a flexitarian? Vic talks about her journey so far.

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Sneaky PEDs

Fri, 28 Oct 2022 06:03:29 GMT

What are they, what they do & why you shouldn’t be comparing yourself to people on social media when its such a taboo/hidden topic.

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Which Federation & Category is right for you?

Mon, 17 Oct 2022 07:40:18 GMT

Thinking of Competing but don't know where to go?

This episode is either going to confuse you more or help you decided.

Either way you're always welcome to ask Ro.

https://rowenasmart.com.au/coaching/comp-prep/

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INBA Post Show Wrap Up

Wed, 12 Oct 2022 01:00:00 GMT

Just a little review of Ro's prep and show day into INBA.

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Meal prepping tips & how to’s

Fri, 30 Sep 2022 07:22:46 GMT

Some basics on how to meal prep and actually want to eat your prepped meals. Plus A LOT of rambles on how to stay on track.

https://rowenasmart.com.au/coaching/

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Ep15: Post ENP Review

Wed, 28 Sep 2022 03:41:01 GMT

So Ro’s surprised everyone Friday by announcing she was competing Saturday. This was with a new federation based in Adelaide called Elite Natural Physiques, here is the review and plans for the remainder of her prep to the INBA stage in 11 sleeps.

Interested in competing: https://rowenasmart.com.au/coaching/comp-prep/

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Simple tips to start your health & fitness journey

Mon, 19 Sep 2022 07:19:09 GMT

In an overcomplicated work of nutrition & fitness do’s and don’t sometimes it all just seems to bloody hard. In todays episode the girls are simplifying how you can start without a coach and not even tracking a single macro!

https://rowenasmart.com.au/coaching/

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Ro’s Comp Prep so far

Thu, 08 Sep 2022 21:13:32 GMT

The girls talk all things calorie, cardio, peak week, final weeks, body fat % and brain power for Ro’s INBA bikini competition Prep so far.

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Ro’s COVID experience & returning to the Gym

Mon, 05 Sep 2022 07:00:00 GMT

It finally got Ro, we don’t really know how, her & Smarty never go out haha but here is Ro’s experience (completely different to Vic’s), what they ate, did etc and then her return to gym.

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Ep11: Is Tracking Obsessive

Mon, 08 Aug 2022 07:30:21 GMT

Calorie & Macros tracking can be labelled as obsessive, but we are here to talk at you about why its not obsessive and how you can of course make it obsessive (which we don’t recommend).

https://www.rowenasmart.com.au/coaching/

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Ep10: Training & Injury

Thu, 28 Jul 2022 20:59:26 GMT

Injured? Does that mean you should or shouldn’t train?

Also why are we getting injured? How can we prevent it.

https://www.rowenasmart.com.au/importance-of-mobility/

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Ep9: Night Routines

Mon, 18 Jul 2022 02:00:23 GMT

Whats your night routine?

Not only do we tell you our night routines we speak about the importance of having one and how it can set you up for a productive day.

https://www.rowenasmart.com.au/creating-your-routine-for-success/

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Ep8: The Body Image Episode

Thu, 07 Jul 2022 21:30:06 GMT

In todays podcast Vic & Ro go over their body images journeys and speak about ways to best evolve your own body image journey to be as happy as hell in your own skin and love your dam body!!

https://www.rowenasmart.com.au/coaching/

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Ep7: Morning Routines

Sun, 26 Jun 2022 20:52:40 GMT

Whats your morning routine?

Not only do we tell you our morning routines we speak about the importance of having one and how it can set you up for a productive day.

https://www.rowenasmart.com.au/creating-your-routine-for-success/

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The Supplements you need to reach your Goal

Fri, 17 Jun 2022 07:30:28 GMT

We give a run down of the supplements you do and don’t need and why.

https://www.rowenasmart.com.au/supplements-do-we-need-them/

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Vic & Ro join the #TEAMSMART Reboot Challenge

Mon, 06 Jun 2022 02:29:42 GMT

The girls talk about why they decided to participate in this current challenge, what will change and what they are going to be doing for their 4week mini cuts.

https://www.rowenasmart.com.au/coaching/

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Ep4: Journey to Flexitarian

Fri, 27 May 2022 07:30:46 GMT

Today Vic is interviewing Head Coach Rowena Smart about her and her husbands journey to a Flexitarian lifestyle.

We are talking about they what they why the how of their choices, how they are doing it and why plus everything in between. Most likely one of many on this topic!!

https://www.rowenasmart.com.au/journey-to-flexitarian/

https://www.rowenasmart.com.au/vegetarian-cannelloni/

https://www.rowenasmart.com.au/vegan-spaghetti-meatballs/

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