The ABA Girls

It's been a hot minute! If you follow us on socials, you would know that I've had a spinal fusion revision surgery. Today Gem and I have a quick catch-up on life. We discuss my experience having another surgery after a failed spinal fusion, our fitness journey's, our goals for the future, heart break, and so much more. So grab a coffee and come chat with us! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Yep… we feel it too. No one is immune to imposter syndrome, regardless of their competence or achievements. In fact, if you're a high-achiever, you're probably more likely to experience imposter syndrome! But we are here to help you understand the factors that contribute to imposter syndrome so that you can recognise and address these feelings, foster self-compassion and have a more realistic perspective on your abilities and accomplishments. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Tune into episode replay part 2 of The General Muscle Podcast where Alana was joined by Tyarra Nelson and Samantha Wicks for the Female Fitness Roundtable! This chat was led by Lawrence and delves into topics like training during the week of menstruation, why females may prefer a female coach, whether or not females need to eat and train differently to achieve their goals and so much more! Thank you for listening! Samantha's IG: @_samanthawicks Samantha's Coaching IG: @wicksfitco Alana's Personal IG: @alanafayy Alana's Business IG: @absbyalana Tyarra's IG: @tyarranelson The Bodybuilding Dietitians IG: @thebodybuildingdietitians Lawrence's IG: @general.muscle Lawrence's Physiotherapy Contact: lawrence@everybodiesphysio.com.au

Tune into an episode replay part 1 of The General Muscle Podcast where Alana was joined by Tyarra Nelson and Samantha Wicks for the Female Fitness Roundtable! This chat was led by Lawrence and delves into topics like training during the week of menstruation, why females may prefer a female coach, whether or not females need to eat and train differently to achieve their goals and so much more! Thank you for listening! Samantha's IG: @_samanthawicks Samantha's Coaching IG: @wicksfitco Alana's Personal IG: @alanafayy Alana's Business IG: @absbyalana Tyarra's IG: @tyarranelson The Bodybuilding Dietitians IG: @thebodybuildingdietitians Lawrence's IG: @general.muscle Lawrence's Physiotherapy Contact: lawrence@everybodiesphysio.com.au

Today we are joined by our client and friend, Georgia Lifu. Georgia was recently crowned Overall Wellness Champion with ICN QLD in her very first competition. We discuss how she started her health and fitness journey and what inspired her to compete in the first place. Georgia shares her struggles and triumphs throughout her prep, as well as her insights for those aspiring to compete one day. Georgia's socials: Person instagram: https://www.instagram.com/gjl_active/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Do you care too much about what other people think of you? It's human nature to seek approval from others, but this might be keeping you stuck. If you constantly worry about what other people think, this may prevent you from pursuing what you actually want to do in life. Gem and I are here to change that! Tune into today's episode to find out how to stop caring what other people think and live a life that is authentic to YOU. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we are joined by fitness competitor, client, friend and Personal Trainer, Zoe Chiotakis. We discuss how she went from being a self-proclaimed party girl to a bodybuilder and how health and fitness has completely transformed her life. Zoe's socials: Coaching instagram: https://www.instagram.com/unleash.coaching/ Person instagram: https://www.instagram.com/zoe.chiotakispt/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

EPISODE REPLAY - Gemma sits down with Lawrence from The General Muscle Podcast. Gemma shares some insights on her experience in the health and fitness industry, competing, and embracing the build phase. We start this podcast with a chit chat to catch-up on life after not seeing each other for a couple weeks! Enjoy! Lawrence's IG: @general.muscle Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we are joined by our friend and client, Bree. Bree is a Personal Trainer, Online Coach and aspiring competitor. In this episode we touch on Bree's health and fitness journey, shifting her focus from restrictive habits to a balanced approach, and how she improved her relationship with food. Bree shares her experiences with disordered eating in hopes to empower other women who may be struggling that recovery is possible. Bree's socials: Coaching instagram: https://www.instagram.com/coachbree_fbj/ Personal instagram: https://www.instagram.com/breeehunt/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

You heard it correctly, 3 MONTHS OF 1:1 ONLINE COACHING... FOR FREE. Tune in to find out how to win the opportunity to work with ABA to achieve your health and fitness goals. Sign up for motiv8: https://www.absbyalana.com/motiv8course Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

You have probably heard of the idea of 'cheat meals', or even 'cheat days'. These are scheduled meals or days throughout the week where you can include indulgent foods that wouldn't ordinarily be permitted in your diet. So, should you allow yourself to have cheat meals? Tune in to find out! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Tracking calories isn't for everyone, and that's okay! If your goal is fat loss, this can still be achieved without tracking your macros. However, regardless of whether or not you decide to track, the principles of fat loss are still the same: you need to be in a calorie deficit. In this episode, we outline strategies that you can implement into your routine to create a deficit without having to track your intake. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

This episode is for all of our girly's who struggle with bloating – you are not alone! Bloating is extremely common, and many factors can contribute to experiencing GI discomfort. In this episode, we discuss the most common causes, and how to optimise your digestive function. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

In this episode, Gem and I chat with ICN QLD President and ICN National Judging Director, Jason Woodforth. Jason shares valuable insight into his top tips for first-time competitors, what the judges are looking for, how placings are determined, the importance of stage presence, and so much more. If you're a first-time competitor, you do not want to miss this episode! ICN QLD instagram: https://www.instagram.com/icnqld/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

The promises you make to yourself are the most important ones to keep. In this episode, Gem and I show you how to ACTUALLY change your life in 2023. We touch on the importance of establishing your word as law, keeping promises to yourself, and setting achievable goals that align with your values. EVOLVE ROUND 3: https://www.absbyalana.com/contact-us Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

There is no denying that the festive season is a busy time of year. For some, this can be extremely overwhelming and leave you wanting to "start fresh" in the new year. But why wait? Don't write-off an entire month for a handful of occasions! In this episode, we provide suggestions to help you ditch the all-or-nothing approach so that you can stop delaying your goals, accept that events aren't going anywhere, and reach your goals in a manner that is SUSTAINABLE for you! ABA Christmas Cook Book: https://www.absbyalana.com/product-page/aba-christmas-cookbook EVOLVE ROUND 3: https://www.absbyalana.com/contact-us Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Do you struggle to set realistic expectations throughout your health and fitness journey? Do you find yourself comparing your progress to others? We're all guilty of this from time to time! But we're here to remind you that this is YOUR journey, NOT anyone else's. Tune into this episode for our top tips for managing your expectations throughout your health and fitness journey. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Does the thought of not being in a calorie deficit scare you? It shouldn't! In a recent poll on our ABA Instagram story, we asked our audience if they were comfortable eating at maintenance and above. In this episode, Gem and I want to address the most common concerns from our audience in regards to eating more, in hope that you no longer feel like you have to live in a deficit. After all, you make the most progress eating at maintenance or in a surplus! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

How many times have you thought: "I already ate a row of chocolate, I may as well finish the whole block…" "I have already ruined my diet, I may as well start again on Monday…" "I don't have time to complete my workout, I may as well just skip this session…" This is something we hear from clients ALL the time. It's that black-and-white, all-or-nothing thinking that keeps you STUCK. But we have been there ourselves, and we are here to help! In today's episode, we share our top tips for ditching this all-or-nothing approach so that you can find your "sweet spot" in your health and fitness journey! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

CLASS IS IN SESSION! Today is an educational ep to help you understand how to determine your own calorie and macronutrient intake based on your goal! We touch on the components of Total Daily Energy Expenditure, deficit/maintenance/surplus calories, how to calculate your caloric intake, determining your macros, and much more. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Putting in the work but feel like you're not seeing the results you want? As health and fitness coaches, this is something we see all too often! In this episode, we share our top 5 reasons that may be preventing you from achieving your health and fitness goals, and how to overcome these common obstacles. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we sit down and bust some health and fitness myths: Do carbs make you fat? Can you target certain areas? Is the anabolic window a real thing? Tune in to find out! Enquire to work with us: CONTACT | Abs By Alana Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Behind the glitz and glamour of being a bikini competitor is a question many struggle to answer post-show: now what? In this episode, we provide a wrap-up of the ICN QLD Championships and share our tips for navigating life post-show. Now that Gem has finished competing this season, we touch on goal-setting moving forward, dealing with post-show blues, body image struggles, and how to ensure that your off-season is just as fulfilling as your prep. If you find yourself struggling to be consistent without a competition in mind, my book, "Now What?" is a must-read for every competitor navigating life post-show. Hard-copy: Now What? (Hard Copy Book) | Absbyalana eBook: NOW WHAT? (eBook Version) | Absbyalana Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

It's time to be your own motivation! In this episode, we touch on what motivates us and what we do when we are struggling with motivation. We also provide an overview of MOTIV8, our 8-week course that will help you get started in just 8 weeks, and instil you with the habits that will keep you going forever! So if you are ready to…

After a very successful weekend for the ABA Season B Team, we thought we would give you an update on our competitors. This was Gem's first show of the season, and she started strong with multiple first and second placings in her respective categories. In this episode, we give you an insight into how the show is run, what it's like backstage, Gem's experience competing for the second time, and our teams results from the day. We also touch on Gem's most recent photo shoot and our upcoming team shoot post-show! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

IT'S PEAK WEEK! Gem is competing in ICN Townsville Tropix this weekend, so we thought we would touch on what is involved in peak week, as well as our list of show day essentials! We share the glitz and glam of being a bikini competitor, as well as the behind-the-scenes reality of the day. We let you know what to expect as well as what to bring - from silk robes and sparkly bikinis to a she-wee, we've got you covered! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Throughout your health and fitness journey, setbacks are bound to happen. Whether it be from sickness or injury, you may find getting back into routine can be challenging after having some time off. In this episode, Gem and I share our top tips for getting back on track and recommitting to your routine as quickly as possible after it has been disrupted. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

After a week off, we have so much to catch-up on! Gem and I give you a little life update and also provide a wrap-up of our first ever Evolve Challenge Team Shoot. We had the best weekend with the best people, and can't wait to fill you in. We also touch on the challenge inclusions for our next round of Evolve. Round 2 starts September 5 and we have limited spots available. Contact us to secure your spot: https://www.absbyalana.com/contact-us Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

You ask, we answer! ABA Advice - Pt 2. In today's episode of ABA Advice, we address where to get started with competing, how to feel more confident when posing, how to determine your calorie deficit, tips for reaching your protein intake on a plant-based diet, and the effects of alcohol on your progress. To submit your own anonymous question for a future episode, please click the link below for your chance to be featured: https://ngl.link/absbyalana EVOLVE CHALLENGE - Expressions of interest: https://www.absbyalana.com/contact-1 Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Getting ready for a photo shoot? This can be quite a daunting experience if you aren't used to being in front of the camera, but Gem and I have you covered! With our Evolve 12-Week Challenge team shoot coming up, we thought we would share our top tips to look and feel your best at a photo shoot. We also have a special announcement at the end of this episode, so tune in to find out! Coaching Enquiries: https://www.absbyalana.com/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Are you struggling to build your socials? We've got you covered! In today's episode, we chat with Liv Hodge, the owner of social media and business consulting agency, Envy Social & Co. Liv specialises in the fitness industry, helping coaches and influencer's maximise their social media presence and personal brand. We touch on all things engagement, establishing yourself in business, finding your niche, showing up on your socials, building trust with your audience, and much more. Liv's socials: Personal instagram: https://www.instagram.com/livvyhodge/?hl=en Envy social & co instagram: https://www.instagram.com/envysocialandco/?hl=en Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Introducing ABA Advice. In this new series, Gem and I will answer all of your anonymous questions in relation to your health and fitness journey. From unsupportive partners, taking the stress out of tracking, and how to stay on track with your health and fitness goals in a new relationship, we've got you covered! To submit your own anonymous question for a future episode, please click the link below for your chance to be featured: https://ngl.link/absbyalana Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Struggling to reach your protein intake? Before you force yourself to down yet another protein shake, listen up! In this episode, Gem and I share our recommendations to make reaching your protein intake a lot more manageable. Gem provides her perspective as someone who consumes a vegetarian diet, whilst I offer my perspective as someone who consumes meat. We show you that it is possible to reach your protein goals through a food-first approach so that you don't have to solely rely on protein powder to reach your target. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Looking to compete for the first time? In this episode, Gem and I chat with ICN Fitness Pro, Online Coach, and my partner, Daniel Yates, to discuss our top tips for people interested in competing. Dan is extremely passionate about bodybuilding and encouraging longevity in this sport. He shares his own experiences competing and insights as a coach so that you can set yourself up for a successful prep. Dan's socials: Instagram: https://www.instagram.com/dy.fit/ Bodybuilding down under instagram: https://www.instagram.com/bodybuildingdownunder/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Are you wanting to gain strength, build muscle and eat more than ever? Then this is the episode for you! Eating more can present potential challenges in relation to body image and struggling to consume more calories. Gem and I share our experiences in a build phase, and our top tips for embracing this process, shifting your focus, and our go-to food options to decrease food volume. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

In this episode, Gem and I chat with IFBB competitor, Personal Trainer and Online Coach, Tayah Pickavance. Tayah recently transitioned from WBFF to IFBB, and touches on the differences between the two and how to choose which federation is the most suitable to your physique. She also shares her goals and ambitions as a competitor, her off-season plans, and tips for navigating life post-show. Tayah's socials: Instagram: @tayahpickavance https://www.instagram.com/tayahpickavance/ Train With Tayah @trainwith.tayah https://www.instagram.com/trainwith.tayah/ Youtube: https://www.youtube.com/channel/UCIjgF8lsc64F0L5rW1tYmtQ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

In this episode, Gem and I chat with Lawrence Grieve, a natural bodybuilder and physiotherapist from Brisbane with a keen interest in musculoskeletal conditions and injuries. We touch on injury prevention and management, the importance of recovery, implementing deloads, and so much more. Lawrence is extremely passionate about promoting exercise to enable his clients to live healthy, pain-free lives and we hope that the value gained from his insights can help you as well. Lawrence's socials: Instagram: https://www.instagram.com/general.muscle/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

If I asked you to list all of the things you loved, how long would it take before you said yourself? The quality of your life is determined by the quality of your relationships, and the most important is the one you have with yourself. The relationship you have with yourself sets the tone for every other relationship you have, which is the reason why learning to love yourself is so important. If you are struggling with self-love, we share 5 tips you can implement to practice self-love and acceptance of yourself. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

“I'll start again on Monday…” If you're unable to adhere to your diet, this episode is for you! Gem and I discuss our experiences with dieting and share our top 7 tips for a successful fat loss phase. We touch on the importance of planning ahead, being organised, moderation, addressing lifestyle factors and techniques to mitigate hunger. Success is the sum of small efforts, repeated day in and day out. You can have the perfect plan, but it won't be effective unless you put in the work. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

In today's episode, we share productivity hacks for our busy gals. It can be stressful trying to balance the obligations of work, social life, home life and your non-negotiables. If you're not prioritising your time effectively, this is when it can feel like there isn't enough time in the day and your to-do list is never-ending. If you feel like there isn't enough time in the day to do everything, then it's time to look at your current routine. We share 7 tips so that you can become LESS busy and MORE productive! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Feeling unsure about what you want to do with your life? Are you scared to take that leap of faith into the unknown? We've been there! In this episode, Gem and I discuss how we found our passion for health and fitness and made this a career. We open up about our reservations and fears that held us back from following our passion. After all, choosing a career is a daunting prospect. It's okay to not have it all figured out! But remember, if it's still on your mind, it's worth taking the risk. Pay attention to where your energy goes and what lights you up inside. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

This episode is for all of our intuitive Queen's out there, or for anyone who may be thinking about transitioning away from macro tracking to a more intuitive style of eating. Alana has tracked religiously for 5 years, and has recently transitioned to eating intuitively. We discuss our thoughts on tracking macros, in addition to sharing our top tips for approaching your nutrition more intuitively should you choose to. We acknowledge that intuitive eating isn't letting yourself go, it's letting yourself be. So, if you are ready to shift your approach to your nutrition and eat more intuitively, make sure that you tune into this episode! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Do you get enough sleep? Sleep is the most underrated factor when it comes to fat loss and muscle gain. It is recommended that adults get between 7-9 hours of sleep per night. Today's episode touches on our top 4 tips for establishing a bedtime routine. We also sit down with Rainey Newman, a former bikini competitor, online coach and Nurse who details her experience working night shift. Rainey shares some valuable insight into how to manage and stay on track during night shifts while having a health and fitness goal in mind. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Every competitor starts their reverse dieting journey with the best of intentions… but sometimes, that doesn't go to plan. A reverse diet is the diet, after the diet. Today's episode touches on the benefits of implementing a reverse diet post-show, in addition to our personal experiences of reverse dieting. We highlight the importance of establishing a post-show plan, having open-communication with your coach, being kind to yourself, and the struggles we both faced post-comp. We share our own personal experiences over the years as competitors and coaches to provide valuable insight into how to navigate life after competing. EBOOK: https://www.absbyalana.com/product-page/now-what-ebook-version HARD COPY: https://www.absbyalana.com/product-page/now-what Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Here at ABA, we preach consistency > perfection, especially when it comes to social occasions! It's time to stop delaying your goals by waiting for the perfect time, and realise that there is no better time to start than right NOW. In today's episode, we share our top 5 tips for staying on track while still having a social life. Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today's episode touches on stress, how to identify your triggers, different states of being, and stress management techniques. We discuss the importance of addressing this lifestyle factor prior to starting your health and fitness journey. This ensures that you are setting yourself up for success and pre-empting anything that may have you falling off track in the future. Quite often food is used as a coping mechanism when stressed or emotional, so we encourage a range of different coping mechanisms that are more conducive to your health and fitness goals. LINKS TO GUIDED MEDITATION APPS: 1. Head space: https://headspace.org.au/ 2. Calm: https://www.calm.com/ 3. Mindshift: https://mindshift.org.au/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we want to talk about an issue that gets raised a lot by clients and the fitness community - how to deal with unsupportive friends in your health and fitness journey. We share our top 3 tips for resolving conflict, responding to negativity, and living life on your own terms. We remind you that you started your health and fitness journey for yourself, not for others. Not everyone will clap when you win, so we remind you to clap for your damn self! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we have multiple pro card holder, Lisa Jane Reid on the pod. Lisa is an Pro ICN Fitness and Pro AWNBS/WNBF International Bikini Pro Competitor. Lisa shares her journey to stage starting from 2014 and how she went from not placing in her very first show to a multiple pro-card holder in 2018. She addresses the highs and lows she has experienced as a competitor over the years, as well as notable achievements, future goals in the sport, and advice for women looking to compete. We hope that you enjoy this episode! Lisa's Instagram: @lisajanereid https://www.instagram.com/lisajanereid/ EBOOK: https://www.absbyalana.com/product-page/now-what-ebook-version HARD COPY: https://www.absbyalana.com/product-page/now-what Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Today we have a repost from a recent interview Alana had on The General Muscle Podcast with Lawrence Grieve. Lawrence speaks to Alana Coomer, a physique competitor, author and the owner of Abs By Alana, a very successful coaching business based in Australia. They discuss how she entered the health and fitness world, discussed her experiences dealing with a persistent back injury and Alana also shared her top tips for women to look and feel their best. The General Muscle Podcast: https://open.spotify.com/episode/1famC8cxfwpVwMi2OYjUwI The General Muscle Instagram page: https://www.instagram.com/general.muscle/ Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

Thinking of competing? Social media has encouraged an influx of women to compete, and not always for the right reasons. Instagram is a highlight reel, and quite often we get caught up in the glitz and glam of what bikini competitions emanate without truly understanding what we are signing up for. This episode aims to provide insight into what it takes to be a bikini competitor, and ensure that your reasons for competing allow for longevity, enjoyment and overall success in the sport. EBOOK: https://www.absbyalana.com/product-page/now-what-ebook-version HARD COPY: https://www.absbyalana.com/product-page/now-what Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

No one wins in the comparison game. In today's episode, we remind you that her success is not your failure. It's time to stand up to your inner critic that tells you that you aren't good enough, because you are! Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson