Level Up With Sharelle and Dani

In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our training, including: 1. Swapping training days around based on your schedule or how you feel. 2. Your body & muscles don’t know the difference between a dumbbell, barbell or machine. 3. The importance of a pre- training routine/ warm up. 4. The importance of training with tempo and time under te...


Today’s episode is a permission slip for those who feel guilty to rest when they feel unwell. Out of a pandemic and into flu season, there’s a lot going around. As we strengthen our immune systems by producing anti-bodies, a gym session is not always the answer.

 We discuss what actually happens when we start to feel rundown and why resting is extremely beneficial. There are many other ways to f...

In today’s episode we reflect on 5 things we wish we knew when we first started paying attention to our nutrition, including: 
 1. Understanding energy balance & macro tracking.
 2. That it's difficult to store protein as body-fat.
 3. That tracking macros/ calories isn’t for everyone.
 4. The importance of spending time on maintenance calories and in a surplus. 
5. When and why we should alter ma...

In today’s episode we discuss personal and professional branding, what is actually is and why it’s important. Social media is essentially free advertising and can allow you to show the world who you are or what your business is. It also allows you to connect and create communities. Everything you do is your personal brand. Business branding should be consistent with your message and values. Please...


When it comes to choosing the best exercises for yourself or your client, the answer isn’t exactly straight forward. 

There are many variables that can influence exercise selection based on your clients goals, lifestyle, available training time, injuries, experience and much more.

We discuss the different rep ranges, which exercises you can aim to reach failure on and how to break down movement...

Hypertrophy is an increase in muscular size (muscle building).  In training, the number one mechanism for hypertrophy is mechanical tension. Metabolic stress and muscle damage are secondary considerations.

In today’s episode we discuss the difference in training between a beginner and an advanced lifter. Often beginners want to rush to the finish line, which can lead to plateus, injuries and a po...

In today’s episode, we discuss the differences between men and women when it comes to nutrition. Looking at research, we find that most have been conducted on males and animals, which can be misleading for females who are trying to look up the ideal diet. The main factor we must consider is the hormonal differences, particularly around the menstrual cycle and menopause. 
Today’s topics include cal...

In today’s episode, we discuss the differences between men and women when it comes to training. If we were to look at research, we would find that only 6% of sport science studies are conducted on females. 

We share the information that we have gathered from personal experience with our clients, speaking with professionals in the area and going through our own processes with programming and train...

⚡️🎙Ep 127. Traditional Goal Setting Is A Waste Of Time⚡️🎙 In today’s episode, we discuss the flaws that we have found in the traditional way of setting goals.

The “SMART” goals model was taught to us in school and business, however is missing some key elements.

 Based on our experience over the years, we have found that goals that are too rigid can cause us to lose the broader vision that may...

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, authority & celebrities influenced our thoughts & behaviours.

 The messages of size 0 models, thigh gaps, skinny jeans and 1200 calorie diets stood strong.

 These days, we are so glad to see a shift in ways, not only from influencers and role models, but from...

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 felt the love form all of you who came to say hello! 

In today’s episode we reflect on the first show of the year and reward all of the competitors for their hard work.

 We also speak about the importance of teams, connection and being around like minded...

We often hear the term “one percenters”, however, based on their importance, we like to call these habits, rituals and processes, “non-negotiables”.  When our non-negotiable are in check, we feel good about ourselves and grounded. When they aren’t, or when we have dropped the ball, it can lead to feeling unsettled and a bit anxious.

 We discuss our non-negotiables:
 🔹Sleep.
 🔹A morning routine....

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 debriefs.

 We chat about what we have planned regarding business and life ventures, including how to find and manage teams in order to grow and areas that we are trying to learn more about.

 As we move into new phases of life, we remind each other that...

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 people (and ourselves) are becoming wiser when it comes to quick fixes. Today we expand on the comments of Sharelle's instagram post, where she asked what people are sick of seeing in the fitness industry. Today's topics of discussion include: Beach...

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 discussion on our views on current beauty trends, social media pressures, filters and enhancements. When it comes to partner’s not supporting your goals, it can be tricky! Communication and compromise is key as they say.. but we get into a nice tangent on go...

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 body, how to “feel” your glutes and how to avoid DOMS...if you can. Please leave us a review to let us know what you think of our podcast 😊 xxx https://www.instagram.com/sharellegrant https://www.instagram.com/daniantonellos

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 learning new information and ways of training. 

Too often do people want to change, but then when it comes down to it, they stick with “how they’ve always done it.” 

The more we know, the more we realise we don’t know. Enjoy the curiosity around lea...

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, methods and beliefs when it comes to all styles of cardio training.

This episode is broken down into three parts. The pros and cons of steady state, moderate intensity and HIIT training. 
https://www.instagram.com/sharellegrant

 https://www.instagram.com/danian...

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

 Rather than just focusing on a number on the scale and the end result, it is important to consider the health of your mind and relationship with food. 

We frame the episode in three parts. Before you diet, during your diet and after your diet. Please leave...

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 (6-8 weeks).

 This is one of our pet peeves 😂 We are all about a way of dieting that is sustainable and healthy. 

In today’s episode we discuss the potential repercussions of mini cuts and whether anyone would actually benefit from this method.
 Pleas...

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 feeling exhausted by the end of the day, but this shouldn’t be the case.

 Making one big move can be more productive than filling your plate with small tasks for the sake of it.

 In today’s episode, we share the ways in which we stay productive in work, while...

Transitioning jobs and leaning into uncertainty can be quite scary! Limiting beliefs can arise, people’s opinions can be strong and the level of discomfort can keep us from making change. However, when you start to day dream and imagine another way of life, it can be quite powerful when combined with an incredible support system, self - belief and a hard work ethic!

 In today’s episode we provide...

Following on from last week’s episode, where we discussed the Parasympathetic Nervous System, today we will discuss the Sympathetic Nervous System (SNS). The SNS controls the ‘fight or flight’ reaction. Some key characteristics include and adrenaline rush, pupil dilation, increased hear rate and breathing rate. We mention the three stages of stress and how they can lead to exhaustion. As a society...

The Autonomic Nervous system acts primarily unconsciously. It's components include the Parasympathetic Nervous System (PNS), the Sympathetic Nervous System and the Enteric Nervous System. In today's episode, we discuss all things regarding the Parasympathetic Nervous System. The PNS controls the "rest and digest" reactions, IE salivation sexual arousal, digestion, urination and defecation. It is a...

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 opportunity to get excited about the year ahead or to reflect on what we could have done differently in the year that's just passed. The most common new years resolutions are around improving fitness. In this episode we discuss some reasons as to why a l...