Protein Power- Incorporating a variety of quality protein sources will lead to feeling more satiated. We can lose weight on the scale, but if we are lacking protein, we may also be losing muscle. A diet rich in protein is key for maintaining muscle mass, strength, and health while in a caloric deficit.

Sweet Dreams - Quality sleep of 7-8 hours per night will lead to a more regulated appetite, wiser choices around food, enough energy to move your body, and ensure you are recovering well.

Strength is Key - Preserving muscle mass is extremely important while embarking on your fat loss journey. The weight or inches that you are losing should be coming from fat, not our muscle mass. Aim for 2x strength based sessions per week.

Move Every Day - Walking outside each day is going to be greatly beneficial for your physical and mental wellbeing. Increasing your activity through walking, parking further away, cleaning, cooking, and daily living is going to make fat loss easier! Our bodies are made to move.

Stress Less=Live More - Of course stress is a part of life, in fact, not all stress is "bad". Stress becomes a problem when we do not have any regulation or coping strategies. If we do not have tools to manage our stress or emotions this will inhibit our fat loss goals. As well as have a significant impact on our health and wellbeing.

Including mindfulness or reflection based activities daily will be beneficial.

Follow:

Gym: @embodiedfitness_

https://www.facebook.com/embodiedfitnessgym

Me: @_keelycooper

keely@embodiedfitness.com.au

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We aren't delving into much science, in fact, a lot of these details you may already know.

This is still an important conversation to have with a bit of a personal share and friendly reminder that you are not alone.

Fitness can absolutely save lives and can be a very spiritual experience.

Some of the benefits:

• Increased accountability.
• Improved discipline and health habits.
• Increased motivation and inspiration.
• Better goal setting.
• Creates a sense of community and belonging.
• Boosts confidence and self esteem.
• Lifts mood.
• Increases empathy.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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If you are in the trenches right now, you will get through this.

I promise you will learn, grow, and change from this.

Thinking of you, listening to you, and am here for you.

If you need to reach out use one of the channels below.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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We touch on training, nutrition, as well as mindset preparation to go after building muscle!

Let me know what main tips you took away.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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Setting goals is really fun!

The process of achieving your goal should be just as enjoyable.

Yes, you will be pushed.

Yes, you will be challenged.

We don't have to suffer towards a goal or feel stuck in our own box of expectations!

1. Take the first step to get started
2. Create a plan that breaks down your micro-steps. Come back to this when you are overwhelmed or lose sight of your vision.
3. Accountability from a trusted individual or professional.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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We are discussing setbacks, paired with a 4 step system to overcome any hurdle.

1. Reflect- Spend 10-20 minutes brain dumping your situation, thoughts, feelings, and external factors.
2. Attitude- Mindset. What is your outlook on this situation?
3. Focus- Reshift. Where can your energy go? Choose 1 action you can take.
4. Comeback- Return. Reignite your vision or goal.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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Discussing the latest research in metabolism studies.

We can be free from the chains of blaming our bodies and begin appreciating them.

Resources:

https://pubmed.ncbi.nlm.nih.gov/34385400/

https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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There is a lot of misunderstanding around measuring progress in your training, or judging a particular session based off of your current perception of what is “good” or “not worth your time”. 

Hopefully this shines a light on some blind spots you may have.

As well as reduce any self criticisms or judgments you may place on yourself around the quality of a session. While also bringing you into the mindset of a coach or trainer. Which will allow you to truly deserne an ok training session from a great one! 

Nothing wrong with being passionate about movement! 

Spreading misinformation on the other hand makes it really tricky for us coaches to get the true messaging across. 

Keep in mind the list I’m about to mention isn’t good or bad.

It just simply isn’t a measurement of a quality workout. 

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

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I’m going to touch base on my own training with you to give you some insight into where I am currently at and working towards. 

Mentorship….

Working towards 1 RM….

Nutrition (eating more)!....

Business….. 

Fridays are a great way to check in with yourself! 

Feel free to categorise certain areas of your own life to reflect on where you are at after this week. 

Now that we’ve had our check in, let’s talk about living your life!! 

It’s easy to get caught up in

…whats going wrong

…feeling busy

…minimal time

What lights you up?

What do you love? 

Wrap up with opening an opportunity to reflect.

Remember that you are doing your best.

There are times of grind, struggle, and discomfort. 

Just don’t forget to live your life and make space for yourself! 

Contact Me:

IG: @_keelycooper

Gym: @embodiedfitness_

keely@embodiedfitness.com.au

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I’m your host Keely, today we have a breathing meditation. 

Begin lying down in a comfortable position.

Or sit crossed legged or in a chair.

Sitting into the hips, spine tall, shoulders back, and  chin slightly tucked. 

Begin by bringing awareness into your space. 

Are there any sounds that you notice. Either from your body or your surroundings. 

Are there any smells catching your attention. Without judging your space simply noticing any smells that may be in your space, and what this brings up for ou in your body. 

What sensations are present in your body at this moment?

Are you feeling warm, cold, light, heavy, spacious, what is present for you? 

Bring your awareness to an area of your body that you are holding tension.

Are you able to send your breath into this space, and feel your body surrender, breathing in to the muscle, fully relaxing. 

Closing the mouth softly, resting your tongue on the roof of your mount. 

Witnessing the breath flowing 

In through the nose

Out through the nose

Repeating this for a few cycles. 

Expanding into the lunges, sending the breath deep into the body. 

Continue to observe the breath….

…..

….

Continue to expand the lunges

Continue to deepen your awareness to your breath 

Breathing in for 1-2-3

Hold for 1-2

Breathing out for 1-2-3-4-5-6

4 rounds

Repeat on your own 

Returning back to your natural breath

Holding space 

Becoming aware 

Taking 3 deep breaths, expanding the ribcage.

Begin to add some movement to your fingers and toes.

When you are ready opening the eyes softly.

Bringing this breath awareness into the rest of your day. 

IG: @_keelycooper

Gym: @embodiedfitness_

Email: keely@embodiedfitness.com.au

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Look at how you spend your time.

What tasks are you sacrificing the gym for?

What tasks are you sacrificing meal prep for?

Here are a few ways to be more efficient with your time so that you can feel less stressed, less pressure, and open up more space for yourself! 

1. Click & Collect orders or Direct to boot orders.

Spend less time commuting, shopping, or writing endless to-do lists. Whoever you shop with online saves your most common purchases so you don’t have to ever think about what you need again! 

1. Set specific days that you will deep clean the house or do laundry. This way you aren’t bogged down by daily tasks, you can maintain them throughout the week, and set a specific day to do the proper dirty work. House work will ALWAYS be there, don’t forget to live your life in the process. 

1. Delegate! Control isn’t going to help you in the long run if you feel exhausted, resentful, burnt out, and like nobody understands you. If you have individuals offering their support, TAKE it! You are not a burdon. You don’t have to do everything. You’ll also be a lot nicer to everyone around you. 

1. Unless you are a shift worker, your work schedule won’t change. Unless you work for yourself, your work schedule doesn’t change. If you are a standard 9-5 worker then you are able to create your ideal schedule around your working hours.. Even with shift work or an unsteady roster there are ways around the uncertainty. Know what your next few days or week looks like. Then create your schedule around your current roster, and then course correct when you receive your next rotation.

If you have an area in your life that feels like a chore, there is usually a solution. 

We just have to be willing to accept the change required to achieve the outcome that will bring us more joy, freedom, and health in our lives. 

Where to find me:

Gym IG: @embodiedfitness_

Personal IG: @keelycooper_

Email: keely@embodiedfitness.com.au

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We all get distracted by shiny things, the latest transformation, or whateverone else is doing! 

It’s easy to want, dream, or desire something.

Being goal- oriented is where things can be more challenging. 

Taking action each day to work towards our goal is where the work really begins. 

Showing up when we really don’t want to requires a sense of routine and discipline. 

As well as knowing ourselves, our needs, and being able to listen to our body. 

This is a much harder mindset and space to be sitting in! Being goal oriented isn’t always as exciting as day dreaming or admiring what someone else has achieved. 

Of course it’s harder to stay on course! 

This is where honesty comes in.

Have  you been consistently ticking your boxes, measuring your progress, and following the plan prescribed for your specific goal or outcome for at least 3-6+ months.

Do you even have a plan or do you just wing it every single week?

Keep in mind that there is no right or wrong. 

However 1 action will get you results, where another will keep you the same.

Where to find me:

Gym IG: @embodiedfitness_

Personal IG: @keelycooper_

Email: keely@embodiedfitness.com.au

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We are constantly bombarded with the next quick fix, fad diet, edited images, and non qualified individuals telling us what is best. 9 x out of 10 the information we receive will damage our health long term and can create a long lasting psychological impact.

Diets as we know them don't work.

Diet is simply what you eat and choose to consume on a daily basis. 

Are you the problem?

No! 

The lifestyle changes, habits, routines, and sustainability aspect are not provided. 

Where to find me:

Gym IG: @embodiedfitness_

Personal IG: @keelycooper_

Email: keely@embodiedfitness.com.au

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Our responsibilities, lifestyles, goals, and things that bring us joy will be different! 

That’s part of the fun about being who we are!

We get to make our own rules and routines that allow us to feel at our best! 

Todays episode is simply to support your in building your personal health routine that excites you, keeps you consistent, and something that you can genuinely look forward to.

Channel your focus, energy, and attention to one thing at a time.

Build your habits on top one of another slowly to build a sustainable routine that is custom suited to your own individual needs, lifestyle, and goals. 

Thats all I have for you today my friends. 

1. Do what you enjoy for your nutrition and training.
2. Start slowly to progress gradually.
3. Don’t worry about what everyone else is doing.
4. Awareness around your health markers

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OR working towards loving ourselves despite where we are at. 

1. Therapy 

Probably not what you were expecting to hear.

If you’ve had negative self talk and harsh judgements towards yourself your whole life.

A bit of meditation and walking and nature isn’t going to cut it.

Should you do these things?

Yes. 

This habit of self talk or dissatisfaction about yourself or your life runs deep. 

There are so many forms, methods, and styles of therapy. 

It’s important to explore your options and various practitioners to find your fit.

Medicare provides 10 free or discounted sessions a year.

Which may not cover the amount of support you need, but this is a great place to start! 

There are so many options out there to suit your budget, even if you did one session a month as a mental tune up.

IF you are training your body, there is no question that the same concepts apply for the mind. 

1. Minimise screen time

Who do you follow?

Why do you follow them?

Who are you friends with?

Why are you friends with them?

If you follow anyone who makes you feel bad about yourself or questions your life and decisions it may be best to mute, block, or unfollow. 

Of course it is good for us to expose ourselves to people who are different from us. 

In terms of backgrounds, beliefs, life experiences, bodies, sexualities, political stances, and more! 

Just because we don’t like something doesn’t mean we have to completely block or reject it. 

It is important though to filter out our content to reduce your comparison or unhelpful self talk. It’s really hard to focus on yourself or stay in your own lane if you are constantly wondering why you don’t look, live, talk, or have amazing relationships like Sally. Even if you have no clue who Sally really is or what she is like off of social media. 

Also, check your screen time.

I know it can be a harsh reality check. 

Aim to set your phone to do not disturb in your down time and use your screen time as intentionally as possible. 

1. Ask yourself what you need

Include this as a daily practice.

Truly listen to what you need and find a way to take action.

Even if this is a small action that takes a few minutes. 

Are you exhausted? How can you find some ways to rest?

-Can someone help you with the housework vs. going at it all alone

-Put your feet up at your break and use this break time wisely 

-Set your bedtime a bit earlier

Are you overwhelmed? Can you…

-Write down your thoughts & brain dump

-Delegate a task 

-Shuffle your schedule around 

-Talk to a friend 

When we ignore our needs we neglect ourselves.

Which can make regulating our emotions extremely challenging. 

IG: _keelycooper

Gym IG: embodiedfitness_

Looking for a coach?

info@embodiedfitness.com.au

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• Set yourself realistic targets.
• Know what you are aiming for.
• Create a plan for how to get there.
• Add this plan to your schedule.
• Make sure your plan fits and is achievable. 

Reassess your plan and goal every 3 months and adjust accordingly.

2023 is a marathon, not a sprint. 

Facebook: https://www.facebook.com/embodiedfitnessgym

Gym IG: @embodiedfitness_

My IG: keelycooper_ 

Email: keely@embodiedfitness.com.au

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Don't spend your whole holidays worried about food, training, routine, or what you "should" be doing. 

During the festive season make choices that are in alignment with your values.

Assess your current goals and what decisions are going to line up with the outcome you are desiring. You can still have fun, enjoy the food, drinks, and all of the joys of the holidays! 

Be mindful of what you are wanting this holiday season.

Remove the resistrictions so that you feel well nourished and in the drivers seat around your decisions. You are allowed to have treats and drinks! 

Give yourself permission to have a cookie or a drink.

If you feel starved or limited, this may lead you to make decisions that don't align with your values. Or the outcome that you are currently striving for. 

Enjoy your Christmas and New Years! 

Just assess what you goal is, how flexible you are wanting your approach to be, and take notice of how you feel.

Work with me:

IG: keelycooper_

Gym: embodiedfitness_

Contact: info@embodiedfitness.com.au

Website: embodiedfitness.com.au

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This simply isn't possible.

When we accept this reality we are much more likely to be happier, healthier, and show up. Allowing ourselves to be human increases our ability to connect with ourselves and others.  

Push season:

You’ve got the energy to hustle, work a bit harder, feeling vibrant, and ready to take on challenges or solve problems. This is a season where you feel creative, inspired, tasks feel easier, productivity increases, and the quality of your relationships improve.

Basically you are on fire due to feeling on top of what needs to get done.

Or you are at least feeling content within yourself and the direction you are going in.

This creates energy to manage a higher workload, launch big projects, or to say “yes” to the extras you wouldn’t normally have the capacity to say yes to.

Pull Season:

Welcome to the softer season.

Usually our pull season takes complete honesty that you are at capacity.

Either you require more support, asking for help, or taking somethings off of your plate.

You are being called to reexamine how you operate. Looking at your schedule, delegating, removing, or being creative in your solutions. 

Work with me:

IG: keelycooper_

Gym: embodiedfitness_

Contact: info@embodiedfitness.com.au

Website: embodiedfitness.com.au

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1. Schedule yourself in. Just like a meeting, appointment, date, or anything else!
2. Communicate your needs. This could be with your family, partner, friends, or even your employer. Of course we all have commitments and requirements. This doesn’t mean to not broach the subject due to fear of rejection- hearing the word no. Also no is an opportunity to find another solution! Get clear on your needs and ensure that the people around you know what they are. Or else you will just take out your frustrations on them!
3. Follow through. You would be there for a friend in need in a heart beat. You would cover a shift for someone going through a hard time. You are a shoulder to lean, cry, or rely on. Make sure you follow through and be there for yourself.

Work with me:

IG: keelycooper_

Gym: embodiedfitness_

Contact: info@embodiedfitness.com.au

Website: embodiedfitness.com.au

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2.) Nourishment

3.) Movement

4.) Boundaries

5.) Honesty

Work with me:

Online or In-Person

IG: keelycooper_

Gym: embodiedfitness_

Website: embodiedfitness.com.au

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• How to know if I’m eating too much/too little?
• How do I know if I’m training hard enough?
• What class is better suited to me?
• How is coaching different to personal training?

Work with me:

IG: keelycooper_

Gym: embodiedfitness_

Contact: info@embodiedfitness.com.au

Website: embodiedfitness.com.au

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Consistancy isn't about perfection.

This conversation will hopefully build self compassion and break unhealthy cycles or patterns!

You can find more at:

https://www.facebook.com/embodiedfit

My IG: @_keelycooper

Gym IG: @embodiedfitness_

Work with me: https://embodiedfitness.com.au/

All inquiries sent to

keely@embodiedfitness.com.au

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Motivational drop to be brave, take the leap, and live more authentically. 

This means going after what you want. 

Even with hard conversations or decisions. 

You can find more at:

https://www.facebook.com/embodiedfit

My IG: @_keelycooper

Gym IG: @embodiedfitness_

Work with me: https://embodiedfitness.com.au/

For coaching or personal training enquires: keely@embodiedfitness.com.au

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Exposing your tissues to loads that are greater than they are originally accustomed to.

When overloading you are challenging your current fitness, strength, and performance levels. You can overload by adding a small amount of weight each week- although there will be times where adding more load isn’t possible. Or comes in much smaller increments over a long period of time-especially as you start to get stronger!

Example:

Last week you performed sprints for 10 seconds on/40 seconds off.

This week you will perform sprints for 20 seconds on/40 seconds off.

Increasing the work load you are undertaking during your sprints.

2.) Reversibility

When you stop exercise you will begin to lose the progress you were making. This applies to sports, cardiovascular, endurance, or strength.

Your body will adapt to the stimulus or specific activities that you are or are not doing.

Fitness does take time to build- so on the other end of the scale it does take some time to lose.

However, there is no denying that after illness, time off, travel, and holidays you might feel a bit off. Maybe not feeling as strong or experiencing cardiovascular challenges.

Losing a significant amount of fitness or muscle will take longer than a few weeks. You will notice a dip if you are having more than a week off.

This is the second fundamental because life happens! So yes, this is a part of the journey.

Some season you are able to push hard, while others you may be prioritizing other things in life.

3.) Progression

The gradual and systematic increases in training stress to maintain tissue overload and, thus, provoke continued training adaptation

Rate of progression is important; progressing too rapidly can result in injury while progressing too slowly will delay goal attainment.

Progression happens overtime but is no accident. To make progress comes down to training with intention, having a consistent schedule, and aiming to do 1% more each week.

Either in weights lifted, reps performed, sets performed, speed increased, or improving your form.

4.) Individualization

The modification of training to account for an athlete’s unique capacity for and response to training.

Each program should acknowledge your goals, your baseline, injuries, environment, psychology, physiology, nutrition, and the intricacies that make us who we are!

Training that is specific to you will get you exactly where you are aiming to go!

Especially if your training has a few layers or phases to reach your end goal.

5.) Periodization

The planned systematic and structural variation of a training program over time.

Cycling your training to continue making progress, prevent injuries, and avoid burnout. Over the course of the year your program should be making changes. Either in particular exercises, rep ranges, rest required, rep ranges,and various techniques.

For instance if you are a runner you would have an pre-season/ off season/ race season approach to your training.

If you are focusing on strength you are cycling through different rep ranges, levels of intensity, frequency, and load.

6.) Specificity

The observation that fitness/performance improves through training movement patterns and intensities of a specific task and fitness type (strength, power, endurance, or flexibility)

If you are training for a sport then you will have to ensure you have specific exercises or drills to develop strength, speed, and power for your sport.

Or if you are aiming to have more mobility, run after the kids, and have less pain. Then you will need to train in accordance with these goals and spend time each week on mobility. Even if it isn’t the most exciting thing in the world!

You can find more at:

https://www.facebook.com/embodiedfit

My IG: @_keelycooper

Gym IG: @embodiedfitness_

Work with me: https://embodiedfitness.com.au/

For coaching or personal training enquires: keely@embodiedfitness.com.au

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-Your nutrition

-Your sleep

-Your training or exercise program

-Stress management

Your consistency on a daily basis with these 4 areas.

_____________

You can find more at:

https://www.facebook.com/embodiedfit

My IG: @_keelycooper

Gym IG: @embodiedfitness_

Work with me: https://embodiedfitness.com.au/

For coaching or personal training enquires: keely@embodiedfitness.com.au

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‘NEAT’ is Non-Exercise Activity Thermogenesis. Notice the words ‘non-exercise’ - the calories we burn through movement outside of planned exercise. Any movement that is unplanned is NEAT - getting out of bed, walking to the kitchen to have breakfast, running for the bus, walking to the lift at work, shifting around in your seat, walking to grab lunch and everything in between.

‘EAT’ is Exercise Activity Thermogenesis. If you choose to head out for a walk, run or do a weights workout, this counts as EAT. It’s simply any exercise that you have planned.

‘TEF’ is the Thermic Effect of Food. This is the calories we burn through digesting food and absorbing the nutrients from food. Some foods require more energy to digest which is why you’ll often see articles about ‘foods that help boost your metabolism’ - they don’t boost it, they just take a little more energy to break down. Protein is one of these food groups - your body uses more energy to break protein down. While also being the most satiating and filling.

‘TDEE’ is Total Daily Energy Expenditure. The sum of these 4 processes equates to TDEE. The amount of energy your body requires to run.

_____________

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://embodiedfitness.com.au/

For coaching or personal training enquires: keely@embodiedfitness.com.au

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You can write down what you are feeling, where you feel this in your body, how how this is impacting you. As well as owning that you do feel this way and there is a reason for it.

2.) Implement self care into your routine.

Spend time with yourself for yourself at least 10 minutes a day.

Can you incorporate walking outside, stretching, reading, journaling, or catching up with a friend on a weekly or daily basis.

3.) Self Compassion

Remember that it’s ok to be in a more challenging place or season. It’s ok if you are not feeling up for what you used to, are having a hard time opening up, or struggling to juggle everything. You deserve your own kindness to be able to heal and support yourself through this.

4.) Therapy

We can not got about everything on our own.

It’s important to seek our help from an outsider who can provide perspective, offer resources, give you valuable information, and steer you in the right direction.

You can get 10 sessions for free or at a reduced rate through medicare.

You can utilize services such as better help that charges a weekly fee with messaging support, 1-1 or group therapy, and weekly phone or video calls.

Find someone in your local area to connect with.

Utilize support for as long as you need!

----

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.a

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What can I do to make this happen and fall more in love with myself, increase positive self talk, become more confident, and experience more joy on a daily basis?!

Let’s start with where you feel yourself in lack, areas that you are struggling with, or where you are feeling overwhelmed, or areas that you are feeling stuck?

-Identify what you are aiming to work on or what is on your mind.

-Determine what type of investment you are able or willing to make

-Create a schedule to include this investment either daily, weekly, or monthly

-Reflect on what you’ve learnt

-How much have you implemented

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.a

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What does it mean to have a coach and what is the process?

Have a listen to learn some more about the process, difference between personal training and coaching, as well as who coaching is for.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.au

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1. Decide what you’d like to change.

Is this that you’d like to spend more time with your family/friends/partner?

Are you wanting to have more financial freedom?

Do you want to feel happier and healthier in your mind and body?

1. Learn to embrace discomfort

When you are reaching for change there will be times that you “fail”. Old habits, thoughts, feelings, and emotions will reappear to the surface. Change is hard!

Embrace the highs and lows that come with changing your life. Remember that this change is for the better!

1. Identify why you want to change?

Are you going to be happier?

Will you feel safer?

Is this going to allow you to grow?

Your why will support you in moving forward, even when it feels difficulties.

1. Define the changes you want to make.

Now that you know what you want to change.

What does that whole picture look like? Change usually involves multiple parts vs. 1 major change.

For example: I want to eat healthier.

To do this I must:

-Change where or how I shop (choosing different aisles, writing a list/sticking to it, finding recipes)

-Let my partner/family/friends know so that I can have some support or reduce temptations

-Include foods that I enjoy so that I am fueling my body and soul! (80% whole foods/20% soul foods)

-Prepare my meals and bring them with me so that I am held accountable by myself

1. Identify things that may hold you back.

What is going to make this more challenging to stick with?

Are there certain people in our life, certain habits that you’ll find hard to let go of, do you need to address time management?

1. Choose your “one” thing

When switching up our lifestyle or creating a new habit we want to start with 1 thing at a time!

This ensures that we are able to notice the positive change.

As well as measure our results over time.

While also reducing overwhelm from trying to change too many things at once.

1. Prepare for the storms!

Have your back up plans in place. Even if you don’t have to use them!

Let’s face it, life happens, more than we’d like to admit!

What is your plan

A

B

C

D….do you need another back up plan?

Know exactly how to adapt to change.

Thats what humans were designed to do!

Does this mean you’ll be perfect?

NO

Does this mean you won’t ever slip up?

NO

However, having a plan means your much more likely to succeed.

You can find more at:

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My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.au

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Or are you looking for a nighttime routine to maximize sleep?

Meditation or stories before bed can be an excellent way to let go of the days stress, work, and activities. Allowing you to have a resetful night sleep to prepare for the day ahead. 

I hope that you enjoy! 

You can find more at:

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My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.au

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Topics that are relevant to the health and fitness of the mind, body, and spirit.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/

For coaching or personal training enquires: keely@militarymumma.com.au

Hosted on Acast. See acast.com/privacy for more information.

Topics that are relevant to the health and fitness of the mind, body, and spirit.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

Work with me: https://www.militarymummaheadquarters.com.au/ 

For coaching or personal training enquires: keely@militarymumma.com.au

3 Journal Prompts mentioned:

Allow yourself 10-20 minutes

What is your current identity?

What parts of this identity serve you, uplift you, and support you in feeling content in your life?

What parts are blocking you from being who you truly are and want to be?

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What happens when we let go of perfection?

What happens when we are kind to ourselves?

How will you actions change when you can adapt to life?

I'd love to hear your thoughts around this topic! 

You can find more at:

https://www.facebook.com/militarymumma

https://militarymummaheadquarters.com.au/

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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Wanting to skip your session?

Can't be bothered?

Too mentally exhausted?

Here is a message for you.

We will all struggle and face the tug-of-war of to skip or to not skip our session! I deal with this too! 

Here are some of the things that I tell myself 

You can find more at:

https://www.facebook.com/militarymumma

https://militarymummaheadquarters.com.au/ 

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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Yes, there is a difference.

The intention behind the two are different.

The process behind the two are different.

The mindset behind the two are different.

When you understand the difference you have a foundational understanding as to why you may not be achieving the results that you desire. Or you will be able to make the best decision for yourself depending on your current goals and lifestyle.

All movement is good movement when done safely and correctly.

You are not better or worse for training or working out.

It’s just important to be aware that they are not the same thing and will not achieve the same results.

Training: Exercise undertaken to improve or maintain one's physical fitness and health.

Workout: a session of vigorous physical exercise

You can find more at:

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My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.co

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Studies show that 2 hours is the absolute minimum. We can spread this time across the week.

A great way to hit this target would be to spend 30 minutes walking 4x per week.

This way you can spread your time evenly throughout the week for continued exposure. Instead of 1 big walk once a week and then not venturing back out again.

Ways that you can enjoy your time:

-walking/hiking

-running

-biking

-sitting in the forrest

-swimming

-eating/drinking outside

-meet with friends at a park

-visit local farms/sanctuaries

-attend outdoor events/clean ups

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we are discussing the art of "staying on track". 

Do you struggle to keep you with your health, fitness, and maintaining a growth mindset?

If you feel like you are in a tug-of-war with your goals then it could be time to analyze

-What you spend majority of your time doing?

-Who do you spend the majority of your time with?

-Do you truly enjoy what you are doing?

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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We will discuss some key points to consider to help you shift your goals, routines, or mindset during this time of year. 

Actionable Practices-

Write down:

-What makes you tick during this time of year?

Combat these with an actionable step you can take.

-Willing to adapt. Can you make any changes?

 If not the next step is key….

-Mindset. What is your current mindset towards this time of year? 

What are some affirmations or practices you can do to shift how you feel.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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It's been a week hiatus due to the 'rona. 

Which leads perfectly into this topic of how to get back into training post illness! This is relevant post injury, time off, ect! 

Returning to routine can be very intimidating and challenging. 

Just take it one day at a time!! 

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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I've started off this podcast due to my love for them! However, I haven't properly introduced myself. As I reflect on my own self, this is a great chance to reflect on you! 

What is your story?

What are your passions/drive?

What are your core values?

How does this guide you in the direction you are going in? 

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we will be discussing progression, or making progress.

I'd like to share this weeks topic due to my own experience over the last few weeks. I was inspired to take action and share exactly what I have been reminding myself of over the last few weeks. 

Even when progress is small, it is still happening! 

When you feel lost or off track remember:

1. Take a deep breath- What is working for you and what isn’t?
2. Plan and review- How will you be moving forward? Is this manageable?
3. Take action- Break it down into bite size chunks
4. Integrate- Continue to utilize what is working for you.

Find more of me here-

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we will be discussing resilience.

For the past month all of my conversations have brought me to this episode. There is a collective experience of currently strengthening our own resilience. 

I'll be sharing with you the 5 Pillars of Resilience. 

I will also touch on:

-How to strengthen resilience.

-How resilience shows up in our lives.

-The importance of knowing your own values

Find more of me here-

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we will be discussing self love and self care.

Is there a difference between the two?

Here is an insight to my own personal understanding and thoughts about these two topics. As well as some actionable ways you can improve your own self love and care practices!

Find more of me here-

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we will be discussing the 4 various types of Motivation. As well as the importance of not relying entirely on motivation! If you've got it, use it. If you don't, then continue to show up anyway! 

We will discuss the 4 types:

1.) Extrinsic

2.) Intrinsic

3) Introjected

4] Identified

Don't forget about our Mindful March 21 day challenge! Starting on March 8th (day that this is posted), however it is never too late to join! Track your own progress and participate in what allows you to feel connected in your mind and body. For just 5 minutes a day!

Find more of me here-

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week is a shorter conversation. In less than 15 minutes we will cover how to brave a hard season. We'll touch on what is a hard season, some examples, and ways to get through it.

We will discuss 3 main points:

1.) Acceptance 

2.) Not going through it alone

3) Community

Find more of me here-

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week is a sit down conversation all about journaling. How remaining consistant with a daily journal routine can bring more joy into your life.

We will discuss 5 ways that journaling can bring more joy into your life:

1.) Clear The Clutter

2.) Reflection

3.) Perspective

4.) Creativity 

5.)Routine 

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This weeks episode is a guided meditation to support your mind, body, and breath. Increase awarness around how you are feeling so that you can find clarity around what you need. 

One of the best ways that we can support ourselves is taking time. 

Giving ourselves the time we need to reconnect, feel, and be exactly as we are. No matter what you are going through, how busy you are, or how you may be feeling in this moment. 

Meditation is a small way to support yourself. 

It doesn't matter how much the mind wanders or if you feel a bit bored! Just do your best to remain present.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This week we are discussing how to be the smartest vs. hardest worker in the room. When you are working smart, this doesn't mean you aren't giving it your all, but you will be so much better off for it in the long run!

These are my top 3 tips that will support you in reaching your goals without spinning your wheels or feeling lost by an unclear path.

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

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This is a small and simple start towards the journey and evolution of these weekly conversations.

I'm a huge advocate for messy action! If you have a dream or goal just do it! So here is me working with my S.M.A.R.T goals, consistant daily action, reslience, and self love/acceptance. Remove the expectations, perfections, and barriors you've placed over yourself. Allow yourself to go after what it is that you want in this life. Create a plan, build a structure, and be ok with mistakes or failures!

You can find more at:

https://www.facebook.com/militarymumma

My IG: @_keelycooper

Gym IG: @mm_headquarters

For coaching or personal training enquires: keely@militarymumma.com.au

Hosted on Acast. See acast.com/privacy for more information.