Heels Down Fitness Podcast

Are you trying to fill every spare second of your day with a new activity, but then feeling awfully guilty because you couldn't complete all these tasks? Today we unpack what time anxiety is and how we can start to understand it with a more mindful and logical mindset moving forward. Our lives are filled with too much and we forget to shut off, we feel guilty for slowing down and hustling can be a negative if you don’t take time to breathe, calm the mind and even reassess…step back into yourself before you take your next step. When you live by a calendar, it’s no big surprise that your relationship with time can get a little complicated. Time is a limited resource so be truly present in THE NOW!  You can follow us on Instagram Here You can find our website Herewww.heelsdownfitness.com  AD// Learning to use active recovery and light exercise to recover after physical exertion assists with the removal of lactic acid and soreness from our used muscles. Flexibility and stretching also encourages recovery in readiness for your next workout. Download the Heels Down Fitness app today and enjoy 20% off the ‘Flex and Active Recovery’ Program today with code WELCOME20  xx

Imagine growing up in a horsey family and discovering your life's path by listening and following the horses instructions...well thats exactly what Pauly Daniel did...jealous?....we are too ;)  Pauly’s connection and affinity with animals and horses in particular is life-long. Born and raised working stock on the family property in the beautiful Flinders Ranges and having inherited his family’s respect for the beautiful animals, he started his journey with horses from an early age. He has spent his early working life on cattle stations in Australia as a Ringer, drover and colt starter and over the years he has competed in various disciplines...not to mention working on the set of the film 'Australia' by Baz Luhrmann.   **PSA that at 18:30 the sound goes quiet, but don't worry it only lasts for 8 seconds** This wont be the last we hear from Pauly - I have already roped him into future episodes :P Come meet Pauly in person at this years Equitana in Melbourne AUS July 8-11 2021 Facebook: https://www.facebook.com/DanielTessariHorseReflections/ Instagram: @dthr_horsetraining   Download the Heels Down Fitness app today to join the #HDFmates and to welcome you please use WELCOME20 to receive 20% off any of the programs. Join our supportive Instagram community today on @heelsdown.fitness 

So many people ask me how i stay motivated and how to keep yourself motivated.   So what better way than to answer it in our newest podcast episode. MOTIVATION is different for everyone, but this tool I give you in today's episode is a simple processing and reviewing tool that you can start implementing into your life right now.   I want everyone to picture their life as a PIE, then work out the slices of pie that represent each section of your life; Work, Life, hobbies, friends, family etc. and all pieces should balance out into a perfect shaped pie. When you lose your motivation go back to thinking about your Pie and see if you can discover which piece is causing the off balance = YOUR WHERE and then figure out YOUR WHY.    when you utilise these two steps you will begin to figure our a solution to why you are feeling unbalanced. it is very easy for us to feel we are lacking in a particular slice and then suddenly over exert yourself to fill it, meaning you are not balanced just trying to "quick fix".    Apologies if you are hungry by the end of this episode haha

Why do we compare?   Why do we believe that we have to compare ourselves to others and not just compare ourselves to the person who we were yesterday and the person we want to be tomorrow. It is not what you go through that determines where you end up- its who you listen to. Cause I think right now you are walking through a valley between two voices- one is wisdom and one is worry. One is gratitude and one is grumbling. One is blame one is faith. When you feel like you are down or comparing then you might need to realise there is also an opportunity in front of you. To become stronger, get smarter, get faster, get tougher and become more stable that the next time self doubt and comparison kicks in that you don’t dwell on the “other” voices so much and let them have a chance to penetrate into your strong self loving mindset. You have the opportunity to show the world why you are YOU. Today we talk about 8 Tips to help you stop comparing yourself to others.   use code: WELCOME20 to receive 20% off any of the Heels Down Fitness app programs. iOS Apple - https://apps.apple.com/us/app/heels-down-fitness/id1513113826 Android - https://play.google.com/store/apps/details?id=au.com.heelsdownfitness    

Part #2 Continues on with Olivia Orchowski  Co-Founder of 'The Lean Lab'  www.theleanlab.com.au As we continue on where we left off (don't worry we put a recap so you wont forget the last few sentences...your'e welcome!) we hope we start some conversations with the upcoming topics.    Now we know that this might not be everyones cup of tea, and if it ruffles some feathers (thats totally fine) the idea of us conversing about these topics is to simply to open your mind to thinking outside your current understanding, that maybe there is more to discover or deep dive into for your own workings of your OWN BODY because no one is the same. - Periods and cycles  -Polycystic ovaries - The pill/ contraception -Society pressures.   Follow Olivia through the below links: Instagram @oliviaorchowski www.oliviaorchowski.com   These episodes were brought to you today by The Lean Lab We are not PT's that count reps. We are coaches that change lives! The Lean Lab is the one and only home to The Booty Builder Program® and offers a variety of training styles to suit your needs. Whether you’re looking for a Coach to lead you through your own personal training with that 1:1 attention, or love the social aspect of training, our group training options have you covered.

Yep we did it again!!   This is a 2 part extraordinaire as I chat to the lovely Olivia Orchowski Co-Founder of 'The Lean Lab' which thrives on the philosophy of MINIMAL EFFORT FOR MAXIMUM RESULTS! (perfect right?) But before we dive into Olivia's amazing business we go back to where it started. Olivia's journey began with her modelling industry days before shifting into health and wellness in the Bikini Body Building comps, igniting a flame to create a unique offering to comp hopefuls with her business partner Melita and taking an unexpected turn into women's hormone and gut health issues, unravelling the many facets of hormonal and undiagnosed stressors in each of their clients bodies' and not treating them as a cookie cutter approach.   We can guarantee that you will want to listen to Part #2 straight after Part #1. We chat about some topics that we believe need to be discussed more openly and not feel ashamed to research and discuss with your friends, family, doctors and of course your health coaches. Find Olivia and her (good boy) Astro on: Instagram: @oliviaorchowski www.oliviaorchowski.com www.theleanlab.com.au    

I am not a stranger to the dark Hide away, they say 'Cause we don't want your broken parts I've learned to be ashamed of all my scars Run away, they say No one'll love you as you are   **WARNING- trauma is discussed in this episode and is suitable for mature audiences...please see links below if you seek help with trauma**   So this is me, this is my story and why i am so passionate about helping others and giving back. Because some traumatic events took place for me which made me become my true self quicker. Trauma needs to be discussed, we so often believe it is our fault, that we blame ourselves, that we hide it away and never speak about it as it may draw "attention" in a negative way, but what we should be doing is talking and listening to one another. These are only a few reasons listed above to why people suppress and never speak about trauma- it can come in many shapes and there is no need to compare (another shi**y trait we do) even those who are not in the traumatic event but feel guilty for not knowing sooner, the support, the family etc.    All of these feelings are actually your natural reaction and if my conversation today brings one person to open up, or to listen, to start the conversation and maybe even resonate with some of the feelings mentioned- then thats all I wanted. I wanted to thank you all for being you, for supporting and being on this journey to grow this community and also Thank you to my loved ones who may not have thought they were "there for me" but they were, you all saved me and helped me become my true self. I am here for each and everyone of you and I hope this episode helps you realise that you can always get through and maybe it just takes a conversation to start.   (call) 13 11 14 Australia Lifeline  (call) 1800RESPECT  https://13reasonswhy.info/ https://www.domesticshelters.org/resources/national-global-organizations

Part 1 because I realised that this would give listeners time to breathe and soak in everything from this episode before going into Part 2.    Talking today about a question from one of our amazing HDF community peeps. "How do you know what you wanted to do in life (career work wise).   This was a perfect question that i'm sure many have thought to themselves, I share my own journey and the things I have learnt to hopefully give you some solace to realise that nothing is set in stone, that you will learn amazing things when things fail, and when you finally listen to your true passions you will realise what job you truly want, because that job/career wont ever feel like work....it will be yours!!   To inspire yourself and not be so harsh on yourself when it comes to validation from others and sometimes perhaps choosing what we think others think "is best for us"   This will lead into Part 2....

Today's episode we speak with Jade Willis who is one of Racing Victoria's Acknowledged Retrainer's of the year finalist.   We have pretty much adopted this Kiwi (New Zealander) and we are never letting her leave haha. Jades amazing knowledge and knack for reading horses- working out their best abilities to help re-home them to the best home. We discuss some of your IG queries you sent through including some good old wives tales about Off the Track Thoroughbreds.    Jade's tenacity and drive makes this episode an inspiring one for anyone who is interested in learning to become a trainer or maybe has been interested in entering the career path of the equine community. Jade and her amazing team have accomplished so much at their new property and we cannot wait for their 2021 and years to come with exciting clinics and offers. So make sure you sign up to their newsletter and follow Jade and her team on socials.    https://jwequestrian.com/ @jadewillisequestrian https://evarena.org.au/jade-willis/  

You is smart, You is kind, You is Important (The Help 'Movie')   Ok so I think this is the perfect time before the end of a uniquely odd year and before the new year that we should truly reflect but also start (for some) a true journey into ourselves so that we can start shedding off this shitty layer to which we believe we are not worth success, love, drive and acceptance. It all start with you! This is a tough journey and I am not going to sugar coat it, but I would never talk about something unless I had gone through it myself and I have and now I can't wait for you to start and see how amazing (try and count how many times I use this word in the ep...facepalm) you really are, let alone how the world changes when you gain the power through loving and accepting yourself.    Today I talk through why it's normal to feel weird about loving yourself, why guilt and selfishness is not allowed to be a cover to hide under and neither is envy or comparison. YOU ARE YOU- no one else can be you but you...Isn't that actually insane!   Oh and i even take you through a little manifestation meditation exercise to hopefully shed off a couple of specks of negative dust on yourself ;) xx   >>HEELS DOWN FITNESS APP IS NOW LIVE FOR BOTH IOS AND ANDROID!!  >>Download in your app stores today!  >>. use code: WELCOME20 for 20% off HDF programs 

Today I speak with the lovely Bianca Argyros who is an Australian equine blogger, model and advocate for rehoming racehorses, which is where our chat begins.  Bianca is the new owner of Ecuador (owned and trained by Gai Waterhouse and Adrian Bott (Randwick). We talk about how she found Ecuador and how Off the Trackers should be considered for your next project horse. With mention to the lovely team at NSW Team Thoroughbred  We also touch on how fitness and strength has assisted her riding and why she doesn't worry about the golden rule of "never work with kids or animals" when it comes to modelling, as Ec and Bianca have it down pat! Instagram: @bianca.argyros https://teamthoroughbred.com.au This episode is sponsored by Canter and Co  Shop today on www.canterandcoequestrian.com or visit their Instagram @canterandco_equestrian

There tends to be a lot of confusion like yours about these two concepts, but they are actually completely different concepts. One is sequence (rhythm) and one is speed (tempo).  A Horses gait can vary and we all know this but if I told you that their footfalls are the RHYTHM would that help?  Walk: 1-2-3-4 Trot: 1-2-1-2 Canter: 1-2-3- Now the tempo is the speed of these counts- So we talk about how to harness these two words, how to enjoy music with horses and how it can be an aid in confidence, desensitisation and even inspire your next ride. Passion and Influence in music can be found everywhere and I am here today to discuss how to light that passion again.   Heels Down Fitness Spotify Playlist. https://open.spotify.com/user/gbsws7rrj35r81qm7e24oiqsb?si=seyjIAfBRd6ZnUkRAY4k_g

Sit back and relax as you listen to our guest today Karl Cook. Karl is a professional equestrian who went through a HUGE and I mean HUGE! shift in mindset when it comes to understanding bonding with horses after he experienced a plateau which nearly ended his career, but luckily after meeting Eric Navet who is still Karl's trainer and long time friend, kickstarted his ongoing incline of successes.  We discuss some terrific topics in this episode, from Karls incredible veggie patch and hidden masterchef skills, his 2 year anniversary with Kaley and how there will never be enough animals for this amazing couple, who are true advocates to saving and helping animals in all shapes and sizes. Karl and I also delve into his unfortunate fall last year and his journey with Kalinka (who is now back jumping yay!)   Today's episode is brought to you by none other than Heels Down Fitness App - now available on apple iphone (android coming SEP 2020) Download the app here>> https://apps.apple.com/us/app/heels-down-fitness/id1513113826 And enjoy 20% off any product with code WELCOME20

It's exercise right?   So we do we find cardio so hard...and why is it so hard to get back into it? why, why, WHYYYYY!! Exercise is work. It elevates your heart rate, makes you somewhat breathless, and causes your muscles to burn. Yes, exercise does get easier with time, but it will never be "easy." If it were easy, it wouldn’t be exercise. You see, exercise has to challenge you and push you out of your comfort zone.    But you will hear about some amazing benefits to why cardio is not the devil reincarnated and maybe you just need to find the right cardio for you? there is lots of variety when it comes to cardio and today's episode is here to help xoxo

Yes she has the dreamiest content Yes she has the peachiest good boy named Lex (horse not BF haha) and YES she is killing it when it comes to making her own empire...BUT Kaitlin is so much more than Instagram likes and followers. She is a true influencer ensuring that she can empower others with advocating diversity and inclusion, whilst battling the harsh environment of the social media world.  We discuss bullying, diversity in the world and the timing of Covid-19 with the 'Black Lives Matter' movement. But don't worry we of course discuss how "Eyes up Darling" began, where it is heading, and some great other topics!  Eyes up Darling website: https://www.eyesupdarling.com/ Eyes up Darling Instagram: https://www.instagram.com/eyesupdarling/ And Kaitlin now has Twitter but I think you can guess her handle ;)  

10 Tips for a better nights sleep!   We spend around a third of our life sleeping so why not improve your sleep? having a better night sleep can not only improve your mood, but can alleviate stress, balance your hormones, aid in weight loss and simply keep your body and mind healthy and happy from the inside out.  These are my 3 favourite "free" apps to use for meditation sounds and sleeping sounds (they do have paid upgrades but only if you want them, I love their free offers) 1) "Oak" - https://apps.apple.com/au/app/oak-meditation-breathing/id1210209691 2) "Rain Rain" - https://apps.apple.com/au/app/rain-rain-sleep-sounds/id478687481 3) "Rain sleep sounds" - https://apps.apple.com/au/app/rain-sleep-sounds/id803612477    

Victoria Kahn was the Sports Science/Sports Medicine Manager and Team Physiotherapist at Equestrian Australia from 2010 until 2016.  She was the Team Physio and Medical Manager for the Australian Equestrian Team for the 2012 London Olympic Games and 2012 Paralympic Games and the 2010 and 2014 World Equestrian Games  and the 2016 Rio Olympic and Paralympic Games. Victoria chats with us today about her amazing career, and how she got into the industry even without being a rider herself. The inspiration for her amazing article- read below about "Fit to Ride vs Riding Fit" and other amazing moments in her career and working with Para-Athletes.  https://www.opsmc.com.au/articles/fit-to-ride/ https://www.opsmc.com.au/person/victoria-kahn/   https://equinepathwaysaustralia.com   Today's Episode is brought to you by Canter&Co. Equestrian get $10 (aud) your entire order with CODE: HEELSDOWN https://canterandcoequestrian.com/

So we have all dealt with this nasty little inner voice which says to us "you can't do that- why bother" and it's sadly normal to experience self doubt, but self-sabotaging is the next level, where we actually stop ourselves from achieving something simply because we have lost our own motivation and belief that we can do what we set out to do.    In today's episode I chat to you all about: X What is Self-Sabotaging  X How it makes us feel and the signs of it X How it can damage you  X and of course how to eliminate it   Sponsored by "The Heels down fitness app" download now >> https://apps.apple.com/us/app/heels-down-fitness/id1513113826

Today's episode is a special one becauseeeeee   THE HEELS DOWN FITNESS APP IS NOW LIVE!! But I should put the disclaimer that it is the ios (apple) version first. I did not want to hold up launch any further and don't worry Android users the android version is already being made and not far away.    So we discuss the 3 programs within the app and what they are about and why we want to use them, as well as a funny story which should've made me cry but I laughed and sent an air kiss to Tay Tay and played "Shake it off". OH!! and our new spotify playlists to enjoy with your workouts.   1- Fit to Ride: the 12 week program with 3 workouts a week 2- Challenges: 10x extra workouts, whether you need an extra burn to challenge yourself, or to set up a challenge with friends and KICK SOME BUTT! 3- Flex and Active Recovery: Mixture of Stretches and Pilates   App store: https://apps.apple.com/au/app/heels-down-fitness/id1513113826 Spotify: https://open.spotify.com/user/gbsws7rrj35r81qm7e24oiqsb?si=8hFHQfq9RCm3xxIzozuABQ instagram: www.instagram.com/heelsdown.fitness

Today I got to chat to the Style Queen Bethany Lee, the horse trainer, exercise rider and the influencer behind My Equestrian Style. Bethany is a walking example of the the saying, “If you love what you do, you’ll never work a day in your life.” She loves all of my jobs and I want to share her story on how she started MY Equestrian Style, her passion for horses and her new venture to help more equestrian entrepreneurs and businesses with 'THE EQUESTRIAN WORKSHOP'   Website: https://myequestrianstyle.com/ instagram: @myequestrianstyle Podcast: The Equestrian Podcast

Maria is an instructor, Goal Setter and Mindset coach, who’s passionate about helping riders and lovers all around the world, attain their horse-related goals. "Goal Setting For Equestrians"! Today's episode we speak to the lovely Maria from France, and this is as close to LIVE as we are going to get, this was recorded only a few hours before publishing as we wanted to speak to everyone about the upcoming collaboration on our Instagrams and Maria's amazing free Mindset workshop on May 18th 2020. To sign up to the 4 DAY FREE MASTERCLASS click below: https://equestrian-performance-coaching.com/lm-goal-setting-4-day-free-masterclass/   Website: https://equestrian-performance-coaching.com/   Instagram (for our ISO Collaborations) @equestrianperformancecoaching   

In today's episode I speak to the one...the only...Noelle Floyd.  The truly amazing woman behind the brand, Noelle Floyd and the amazing stories of how she came about pushing her equestrian passion into a soaring career that has reached and connected many of us equestrians all over the globe, giving us amazing insights, stories and inspiration to take our passion for horses to a new level. Also ----HUGE SHOUTOUT TO THE NF TEAM!!! xx   To join this amazing community and to follow the incredible team at NF find them in the links bellow: www.noellefloyd.com https://masterclass.noellefloyd.com/ https://www.instagram.com/noellefloyd

Today's episode is a different one.  We are of course all dealing with the current Global Pandemic of COVID-19 and how this strange new norm of staying home, working from home, keeping distance from loved ones and being so heavily reliant on the digital universe is taking a toll on all of us.  But what if we could see some positive in this? let's see if my tips today can help shift your mental state into seeing opportunity in this time out that Mother Nature has put us in.  www.lifeline.org.au www.beyondblue.org.au Stay Safe - Keep in touch and we will get through this. 

If you don't know who this is then let me say these two words "Flying Feathers" Danielle G Waldman is an American- Israeli Show jumper who went to her first Grand Prix at age 16 and is now a well known name in the equestrian world. Qualifying for the Tokyo 2020 Olympics Dani has her sites set on winning the Gold, a force to be reckoned with but not just in the saddle but through her amazing accomplishments and drive to give everything a go and owning your identity.  We talk to Dani today about everything from her career, her life, her style and label in the making as well as valuable fitness and mindset tips for any rider to take home with them. Follow Dani and her #flyingfeathers on instagram @danistarwyn or visit her site www.danigequestrian.com 

Intuitive eating is a philosophy of eating that makes you the expert of your body and its hunger signals. it is essentially the opposite of a traditional diet. It doesn’t impose guidelines about what to avoid and what or when to eat. Instead, it teaches that you are the best person — the only person — to make those choices. Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. It’s satisfied when you eat any food. Think of your friend telling you to catch up because it's been too long. Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create craving for food, often comfort foods. Eating then causes guilt and self-hatred and negative connotations and therefore leads to negative body image and mindset/outlook.

Today's guest is Super Woman Dani Conway. Functional Nutrition Practitioner, and Equestrian Athlete who created the "Undiet Formula" and has over 12+ years experience in holistic and metabolic nutrition plans. Dani's focus is helping busy women, and equestrian athletes, get off the yoyo diets, lose weight, build muscle and gain the energy needed to truly improve sports performance! If you want to get in touch with Dani for a place in her 10 week online course: https://nutritionthenaturalway.com/metabolic-fat-loss-course/ Grab her FREE E-Book HERE>>> https://nutritionthenaturalway.com/sign-up/ or follow her socials here!! www.Facebook.com/SacramentoNutrition www.Instagram.com/Dani_EquestrianNutrition

YAY you made it!! part 3 of our 3 part series discussing how to kick our goals to a whole new level. Today we discuss MINDSET. now we have a whole positive cycle from FOCUS to ATTITUDE to now learning about MINDSET.  "The mind has a powerful way of attracting things that are in harmony with it, good and bad." by tapping into these 3 tools we can change our entire view on the world, rather than feeling like we are wearing a blindfold or rose coloured glasses I am going to discuss how mindset can help you change the lens on how you see your life. Now the best part is we are all different so the tips and tools over the last 3 episodes can become your own mix which feels natural to you. 5 tips to change your Mindset.....are you ready?    

Today we continue on our journey in our 3 part series to help us change our attitude.   last week we discussed FOCUS and how focus can be the baseline for us to keep our attitude and mindset in a successful place for us to achieve our goals. If you look around you, you will see that people with a positive attitude enjoy life more and are generally happier and more successful than those who walk around grumpy and pessimistic. Our attitude is the driving force in our lives—it can either push you to do great things or pull you down to your demise.

This podcast topic is going to be broken up into 3 parts so we can truly harness and understand the tools for each section.   Today's episode we discuss FOCUS. How to keep focused and how focus is the baseline (as I see it) to have a positive chain reaction on your attitude and your mindset. I will list 6 tools that you can start using today! Even if you are already doing some of the tools mentioned in this episode, i'm sure that there will be some gold nuggets to use as soon as you finish this episode.    Let's continue on this amazing journey to be the most successful version of yourself!!

In today's episode I chat with friend and fellow Personal Trainer; Richard White.   Richard is not only a dear friend but he is also the PT who used to kick my butt when I needed a sparring partner in the boxing ring and someone to hate when they told me "One more set" haha. But today we chat to Richard about how to avoid that fitness plateau that we can all go through with boring workouts. How keeping consistency is key to being healthy in both your mind and bodys' abilities and how circuit training keep your base strong whilst giving you a better understanding your muscles movements. 

Today we are talking about how to set your goals for 2020, how to stop wishing your dreams would become a reality and actually set out your goals in to an achievable process. It is always easy to set your goals but sometimes we overwhelm ourselves with that burst of "New year" motivation. I'm here to discuss my tips and tricks on how to utilise that motivation to it's full potential and achieve your goals -one-step-at-a-time.  1: No Goal is too big! you just have to break it down  2: Don't take on too many things at once! 3: Find Motivation in your form (quotes or vision boards) 4: Will this goal actually make me happy? 5: Under Promise - Over Achieve 6: Give yourself Deadlines  7: Make your goals achievable in the first place! 8: BE GRATEFUL (Preempted Gratefulness)

WE ARE LIVE!!   What an exciting time with much more excitement to come. The Heels Down Fitness Podcast delves into the ins and outs of the fitness and equestrian world combined. This weekly podcast is here to help you along your journey through sweat tears and some laughter too, to becoming the healthiest you for you and your four legged friend.   So let's dig those heels down into todays episode! This is a quick intro episode to introduce myself, what HDF is and what you can expect from this podcast. I would be extremely grateful if you could head on over to itunes and search for the Heels Down Fitness podcast to give a rating and review, this will help others find this app easier and of course you can subscribe to be sure you don't miss the weekly releases.