Fit Chit Chat

Ep. 116 – Your 3 options if you know you’re not going to hit your step goal

Mon, 09 Mar 2026 04:00:00 +1100

You’ve been in back-to-back meetings that made you leave the office late, you’re stuck in the car or on a plane travelling all day, or the unexpected has popped up and you’ve simply just run out of time. You KNOW there is no way you’re getting your steps in today. So… what do you do? Stick around to find out the 3 options I give to clients stuck in this same pickle. Let’s go!

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Podcast Instagram: @fitchitchat.podcast
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Website: www.coachdanika.com

Ep. 115 – A deficit isn’t just reducing calories

Mon, 23 Feb 2026 04:00:00 +1100

When you hear ‘calorie deficit’ do you immediately think reduction in food? Think again. Today I’m going to be explaining exactly what a calorie deficit is, how to create one (spoiler - more than one way to do it) and why reducing calories isn’t always the right answer. Let’s go!

Ep. 114 – Client Emery: rebuilding herself physically and mentally

Mon, 09 Feb 2026 04:00:00 +1100

2025 was the year that Emery completely transformed. She rebuilt herself physically and mentally after leaving an unhealthy relationship and I am so grateful that I got to be a part of her journey. With over 10kgs and 80cms lost, it’s actually the way she has created so many long-term healthy habits into her lifestyle that impresses me the most. You’re going to hear all that and more in today’s episode.

Ep. 113 – Client Ash: from poor relationship with the scales and her body to gym confidence and ditching binge eating (+ losing 80cms and 16kgs!)

Mon, 17 Nov 2025 04:00:00 +1100

From a poor relationship with the scales and her body to growing confidence in the gym, ditching binge eating and hitting a huge weight loss milestone - my online coaching client Ashley has transformed not only physically but mentally. You’re also going to get an insight into what it’s like to be a client and discover exactly what’s possible for you too.

Ep. 112 – Client Sally: from gym anxiety, inconsistent and injured to self-sufficient, confident and in control (+ losing 63cms and 27kgs!)

Mon, 20 Oct 2025 04:00:00 +1100

From feeling anxious in the gym, inconsistent and injured to self-sufficient, growing confidence in her skin and seeing consistent results - my online coaching client Sally has transformed not only physically losing 63cms and 27kg but mentally - I’ll let her tell you that part herself. You’re also going to get an insight into what it’s like to be a client and discover exactly what’s possible for you too.

Ep. 111 – Everything you need to know about creatine

Mon, 01 Sep 2025 04:00:00 +1000

If you’ve ever wondered what the hell is this creatine everyone is talking about or if it’s even worth taking – this episode will clear it all up. I’ve had 3 clients in the last 2 days ask me about creatine, and probably 10 in the last month. It’s clearly a hot topic right now both in and out of the gym so let’s go over everything you need to know about creatine – lets go.

Ep. 110 – How to stop being jealous of what other people eat

Mon, 04 Aug 2025 04:00:00 +1000

Do you ever catch yourself looking at what someone else is eating and think...

❌ I wish I could eat that and look like them
❌ I can’t ever eat that in my diet
❌ Why can’t I have that, what’s wrong with me
❌ How come they can eat that and I can’t

And like clockwork, the jealousy towards them and frustration with yourself comes in. 😭

In todays episode I’m giving you an insight into a conversation with a client who has had an INSANE mental transformation - not only her relationship with food but her body in only 4 months. AND exactly how we achieved it.

Ep. 109 – Soo I’ve started Olympic weightlifting!

Mon, 28 Jul 2025 04:00:00 +1000

A few weeks ago I started Olympic Weightlifting, and it’s safe to say it might just become my whole personality now. 🏋🏻‍♀️

In this episode I’m sharing why I made the switch, what it’s taught me and what I’m loving about it. So if you’re in the position where you’re ready to try something new – whether it’s oly lifting or joining my online coaching program – keep listening.

Ep. 108 – Always ask these 4 questions at your physio/osteo appointment

Mon, 16 Jun 2025 04:00:00 +1000

Have you ever walked out of a physio or osteo appointment left still wondering what’s actually wrong or how do I stop this happening again? Then listen to this episode before your next allied health appointment because I’m giving you the 4 essential questions you must ask to make sure you walk away with clarity and direction, not confusion. We’ll also answer whether you should take time off the gym or is that the worst advice possible?

Ep. 107 – Getting your partner on board with your health & fitness goals

Mon, 02 Jun 2025 04:00:00 +1000

Is your partner (intentional or not!) making achieving your health and fitness goals way harder than they need to be? Maybe you feel unsupported, sabotaged—or even a little resentful towards them. You might be nervous or unsure how to bring it up without starting an argument, especially if they have no interest in eating healthy or exercise. In today’s episode, we’re diving into how to get your partner on board with your goals without tension or nagging—so you can focus on your journey with one less obstacle in the way.

Ep. 106 – My Japan plan: balancing food, fitness & fun without losing my mind or progress

Mon, 19 May 2025 04:00:00 +1000

If you’re listening to this in real time – I’ve just arrived in Japan! And you might be wondering how, as a coach, I’ll balance my health, fitness, and all the incredible food without spiraling mentally or losing progress. In this episode, I’m walking you through my exact game plan to keep things in check while fully enjoying the trip —no restricting food, no obsessive workouts and especially no guilt. Whether you’re worried about weight gain, skipping the gym, or just want permission to chill out on your holidays, this one’s for you – let’s go.

Ep. 105 – Before you look for a meal plan, listen to this

Mon, 05 May 2025 04:00:00 +1000

If you’re struggling to know what to do with your food and looking for the perfect meal plan you can follow to solve all your problems, you need to listen to this episode first. I’m not saying a meal plan won’t help, but I’m going to give you a few things to consider so you can decide if it’s the right choice for you or if there’s a better way to achieve your goals.

👉🏻 GET YOUR FREE FOOD INSPO GUIDE!

Ep. 104 – The 3 simple sayings I use with every client to nail consistency

Mon, 21 Apr 2025 04:00:00 +1000

If you’re struggling with consistency, this one is for you. You’re about to get a sneak peak into what coaching with me is like. It’s not just another hack or habit that I’m going to teach, it’s 3 simple sayings the help rewire your brain and improve your consistency. It works with every single client and consider shooting me a coaching enquiry afterwards so you can be one too.

Ep. 103 – 3 major mindset shifts when switching to strength and muscle growth when your whole life has been weight loss

Mon, 14 Apr 2025 04:00:00 +1000

Have you just ticked off a major weight loss goal? I’ve done it too. At the start of my journey I lost 35kgs so I can relate to what it’s like being in your shoes right now. But now, you want to switch your focus to getting strong and growing muscle. Which is DAUNTING – I get it. It feels like scary uncharted territory. In today’s episode were going to go through 3 major mindset shifts you need to embrace if you want to successfully step into this next exciting chapter.

Ep. 102 – Your question “is this food okay to eat?” answered!

Mon, 07 Apr 2025 04:00:00 +1000

Have you ever caught yourself standing in the middle of an isle at the supermarket staring at a food you’ve picked off the shelf thinking to yourself “is this food okay to eat?” “Can I have this when I’m trying to lose weight?” or “Will this help me achieve my goals or just ruin my diet?”

In this episode were going to go through the questions you need to ask yourself picking out foods so you never get stuck wondering again.

Ep. 101 – 3 things I’ve done to reignite my training fire

Mon, 10 Mar 2025 04:00:00 +1100

The final quarter of last year my training was… interesting. I got injured, I was dreading going and my performance was pretty damn average. But I’ve come out of the gates strong for 2025 and I’m predicting this is going to be my best year yet. Want to know what I did? I’m going to go through the 3 things I’ve done to reignite my training fire.

Ep. 100 – Feat. Mel Buckingham – when and when not to diet

Mon, 03 Mar 2025 04:00:00 +1100

If you’re thinking about jumping into a deficit phase, we need to chat first. As I say to my clients, "there is always time to diet" which also inadvertently implies there are times when it might not be in your best interest.

On this special milestone episode, I’m joined with fellow PT and online coach Mel Buckingham to chat about when and when not to diet. Let’s go.

Guest: @mel.infin8strength

Ep. 99 – The health star rating isn’t what you think it means

Mon, 24 Feb 2025 04:00:00 +1100

We’ve all seen the health star rating on the front of food packaging, right? And you’ve probably an instance where you felt pretty guilty realising what you’re eating has only 1 or 2 stars out of 5. Well, you might find today's episode pretty eye opening when you learn that the health star rating isn’t what you think it means.

Ep. 98 – 5 questions to ask before you try to lose weight

Mon, 17 Feb 2025 04:00:00 +1100

If you’re about to start making some changes in attempt to lose weight, I want you to stop and ask yourself these 5 questions first. Because why make the process harder than it needs to be? And you might be overlooking one of these simple yet vital factors.

Ep. 97 – How to pick the right gym for you

Mon, 10 Feb 2025 04:00:00 +1100

If you’re just getting back into the gym or, like me, looking to switch up your training location, this episode is for you. It’s no secret that there are SO MANY gyms out there now so... how do you pick the right one? Let’s stop this decision from becoming an overwhelming process so you can take action today.

Ep. 96 – The easiest trick to fall asleep

Mon, 03 Feb 2025 04:00:00 +1100

Do you struggle to fall asleep? Even if you get to bed on time, you have a million thoughts racing through your mind the moment your head hits the pillow. That pesky anxiety creeps in, you’re thinking about the 20 points on your to do list for tomorrow or replaying in your mind something you said to someone 6 weeks ago. Then boy do I have the scientifically and psychologically backed hack for you.

Ep. 95 - Ready made meals: should you have them and what to consider

Mon, 27 Jan 2025 04:00:00 +1100

If you’re trying to get fit, strong, healthy, lose weight or improve your well being, are ready made meals something you can include? If so – how do you know which ones to pick and what should you be looking for? I’m going to go through this and more so you can confidently slot them into your weekly menu and still achieve great results.

Ep. 94 – Explaining “eat more and lose weight”

Mon, 20 Jan 2025 04:00:00 +1100

You’ve probably heard the saying “eat more and lose weight” but how does that work? I mean, it does sound counter intuitive when we know we need to be in a caloric deficit to lose weight. In this episode I’m going to break down exactly what this saying means so you can do the same

Ep. 93 – Ditch New Year’s resolutions, try this instead if you want to make a change

Mon, 13 Jan 2025 04:00:00 +1100

If you struggle with the pressure of new year’s resolutions but know you want to make a change, this episode is for you. It’s 2025 and we’re not setting ourselves up for failure this time round. It’s your year to try something new and make actual change you are proud of.

Ep. 92 – Training & tattoos: The dos and don’ts of training in the gym with fresh ink

Mon, 16 Dec 2024 04:00:00 +1100

If you’re a gym girlie who like’s getting inked, this episode is for you. Does it ever feel like getting tattooed interrupts your consistency and progress in the gym? Or are you scared and unsure how to train with fresh ink because you really don’t want to ruin the healing? In this episode you’re going to learn how to keep getting tattooed and train consistently without sacrificing one or the other.

Download the TRAINING & TATTOOS guide here!

Ep. 91 – What really happens to your body when you turn 30

Mon, 09 Dec 2024 04:00:00 +1100

Is everything really that much harder once you turn 30? Do you suddenly get more aches, pains and injuries and does it feel seemingly impossible to lose body fat but oh so easy to gain it?

Let’s go through what really happens to your body when you turn 30 – the myths, the honest truths and what to do from here.

Ep. 90 – What’s normal gym etiquette? When to share and when to stand your ground

Mon, 02 Dec 2024 04:00:00 +1100

Let’s be honest, being in the gym full stop can be quite daunting.

You’re already battling with a bit of gym anxiety then suddenly someone tries to take your machine or dumbbells. Now what? Is it normal to share? Or should you stand your ground.

Let’s talk about normal gym etiquette and managing awkward situations.

Ep. 89 – 3 tips to stop hitting snooze and make waking up early feel easy

Mon, 25 Nov 2024 04:00:00 +1100

Are you constantly hitting snooze? ⏰

Desperately wanting to sink your teeth into a morning routine or get your training in before work but just can’t seem to make it happen? 😭

I don’t think it’s because you don’t want to or you don’t care enough, I’m not here to give you toxic masculinity bro advice.

Instead, here's 3 tips to stop hitting snooze and make waking up early feel easy.

Ep. 88 – How to film your training like a pro and without feeling awkward

Mon, 02 Sep 2024 04:00:00 +1000

If there is 1 thing I hear women are nervous about in the gym it’s not other people watching them, it’s not what they’re wearing, it’s filming their training. And in my opinion if you want to improve your technique, lift heavier and be an ultimate gym baddie - filming is a must!

So today we’re going to talk about how to get good quality and helpful training clips plus overcoming that pesky nervous feeling when doing it. Let’s go!

Ep. 87 – Behind the scenes: listen to an online client’s fat loss phase check in

Mon, 26 Aug 2024 04:00:00 +1000

Here is a sneaky peak behind the scenes of an online coaching client’s check in 👀

She is currently in the final weeks of her fat loss phase before heading off on a long holiday. So whether you’re here to learn a little more about what online coaching with Operation Ignite is like or whether you want coaching advice on deficit struggles like hunger and going over your calories – you’re sure to love this bite sized episode.

Ep. 86 – 10 simple ways to improve your health you might be overlooking

Mon, 19 Aug 2024 04:00:00 +1000

Nailing your macros and getting all your training in can feel like a big ask some weeks. And there’s lots of really simple habits in between diet and gym you can implement that will seriously improve your overall health. So let’s break down 10 bite size wins you can tick off right now and know you’re making progress towards your goals.

Ep. 85 - 3 tips to make meal prep easier

Mon, 12 Aug 2024 04:00:00 +1000

If the idea of doing a bulk meal prep and living out of Tupperware turns you off... listen up. Honestly, the secret to being consistent and on track with your nutrition is planning and preparation BUT I also appreciate not many of you want (or can) spend 2 hours doing a big cook up every Sunday. So in this episode I’m going to give you 3 tips to make meal prep much easier so you can stay on track and achieve your goals.

Ep. 84 – How long do you need to spend in the gym to make progress?

Mon, 05 Aug 2024 04:00:00 +1000

Do you ever question if you're spending enough time in the gym to make a change?
Wondering whether your sessions need to be longer and if doing more exercises would get you better results. Or maybe you’re second guessing how many days - is 3 days enough to see progress or do you need to be doing 5 or 6?
I’ll answer all this and more inside today’s episode so let’s not waste any more time – lets go.

Ep. 83 – Why any diet can work (keto, low carb etc) but you don’t need it

Mon, 29 Jul 2024 04:00:00 +1000

Has there been a time in your life where you followed a diet method like keto, low carb or Weight Watchers and it actually worked BUT as soon as you stopped because you didn’t enjoy it or it didn’t suit your lifestyle anymore, you gained the weight back. In today’s episode I’m going to explain why this actually happens and also why ANY diet can work, but you can also see great results without it.

Ep. 82 – 10 ways to find your gym motivation

Mon, 22 Jul 2024 04:00:00 +1000

Is your gym motivation nowhere to be seen? Either you’ve been going for a while and starting to lose your interest. Or maybe you’ve had time off for whatever reason and you’re just struggling to get your butt back in the door. Then listen up because in today’s episode we’re going to go through 10 ways to find your gym motivation.

Ep. 81 – The best training style for weight loss

Mon, 15 Jul 2024 04:00:00 +1000

If you’ve clicked on this episode I can almost guarantee you’ve probably also googled fat loss workouts, best exercises to lose weight or is cardio necessary for fat loss.

In today’s episode we’re going to talk about what you need to consider when it comes to training and exercise when your main goal is to lose weight.

Ep. 80 - How long should your calorie deficit be?

Mon, 08 Jul 2024 04:00:00 +1000

Challenges are normally only 8 or 12 weeks so that’s all you should need... right?

Or maybe if you go super aggressive you can get a full fat loss phase over and done in 4 weeks before your holiday, no?

Or maybe you feel like you’ve been on a diet your entire life and that still hasn’t been long enough to work?!

In this episode we’re going to talk timeframes for calorie deficit and fat loss phases and how to pick the perfect length for you.

Ep. 79 – Client Zoe: from binging to confident gym baddie (+ losing 50cms and 8kgs!)

Mon, 01 Jul 2024 04:00:00 +1000

From binging to confident gym baddie.

My long term online coaching client Zoe has transformed not only physically losing 50cms and 8kg but mentally, and I’ll let her tell you that herself.

Today we’re going to hear how Zoe had a completely lifestyle change and you’re going to get an insight into what it’s like to be a client and discover what’s possible for you too.

Ep. 78 – This 1 saying will make training consistently and fat loss easier

Mon, 24 Jun 2024 04:00:00 +1000

Today’s episode is going to be a little different. It won’t be tangible actionable steps like a lot of other episodes. See it more as the big sister chat, the mindset advice or perspective shift you need to make training consistently and fat loss that oh so much easier.

Ep. 77 – 30 ways to make eating healthy quicker, easier and cheaper

Mon, 17 Jun 2024 04:00:00 +1000

You have the best of intentions to eat healthy, but it can often feel more complicated and expensive than just eating whatever. With supermarkets screwing us over and the Maccas penny pinchers menu tempting us, it gets hard to make the right decisions. So I’m going to give you 30 ways to make eating healthy quicker, easier and cheaper.

Ep. 76 – Should you track takeaway and meals out?

Mon, 10 Jun 2024 12:00:00 +1000

Are you currently tracking calories and macros but get completely confused when it comes to eating out?

Takeaway, restaurants, anything you haven’t personally cooked and weighed out or scanned into the app leaves you feeling lost?

Maybe you end up over eating because you know you don’t have to track it or throwing the rest of the day out the window because you what’s the point right?

Today we’re going to discuss whether you should bother tracking takeaway food, why, why not and how.

Ep. 75 – How to lose weight and tone up

Mon, 03 Jun 2024 04:00:00 +1000

If you want to lose weight and tone up, this episode is made for you.

A lot of women know what they want to achieve – that lean, toned, strong but sexy look – just have no idea what type of training to do or diet to follow to achieve this result. I’m going to cover this and more because once you understand what toning is you will realise where you’re going wrong in your efforts right now, and what you need to do to get the result.

Strap in for a very informative episode that will put you on the right track to achieving your goals.

Ep. 74 – Let’s talk about your emotional eating and 3 strategies I use with clients

Mon, 27 May 2024 12:00:00 +1000

Are you an emotional eater? You feel like you have no self-control and eat things you know you shouldn’t. A stressful day at work, a fight with your partner or a bad mental health day and the first, one and only thing you do is eat. Well, let’s talk about your emotional eating so you can understand it more, strategies to lessen it and I might even say something you’re not expecting…

Ditch Night Time Over Eating!

Ep. 73 – If I wanted to lose 35kgs again, this is what I’d do

Mon, 20 May 2024 04:00:00 +1000

Have you got medium to large weight loss goal? I did too.

I lost 35kgs so I can relate to what it’s like being in your shoes right now.

Today I’m going to give you an insight on what I did, knowing what I know how how I would have done things differently, what I would avoid and what I would definitely do so hopefully, you can start to have the same success I did.

Ep. 72 – Your simple guide to protein powder – FAQs and more

Mon, 13 May 2024 04:00:00 +1000

So you’re ready to buy a protein powder BUT it’s incredibly overwhelming because you don’t know exactly what it is you’re looking for.

There are SO many options out there - not only brands but variations. WPI, WPC, fat burning, vegan… the list goes on so I’m not surprised you’re confused.

In today’s episode I’m going to cover the basics, answer a few of your common questions and give you a free resource to follow on so you can be sipping on them gains in no time 😎🥛

DOWNLOAD YOUR FREE PROTEIN POWDER 101 GUIDE HER!

Ep. 71 – How I plan my food for the week step by step

Mon, 06 May 2024 04:00:00 +1000

Are you curious about what personal trainers and online coaches really eat?

How they decide what meals to cook, if they meal prep, the specific foods they eat, how often they eat and whether they have dessert every night?

Well toady we are going to cover exactly that. I’m going to give you a sneaky peak behind the curtain on how I plan my food for the week step by step.

Ep. 70 – If I wanted to grow my glutes, this is what I would do

Mon, 29 Apr 2024 04:00:00 +1000

So you want to grow your glutes hey?

You’ve probably been training them in the gym 3, 4 or even 5 times per week.

Loads and loads of kickbacks, hip thrusts and abduction machine… but the glutes aren’t glutting.

Well, if I wanted to grow my glutes, this is what I’d do.

FREE DOWNLOAD - BUILD A BUM

Ep. 69 – Need to overhaul your diet? Start here.

Mon, 22 Apr 2024 04:00:00 +1000

If you know that you need to make some big changes to your nutrition but don’t know where to start - this episode is for you.

I know it can be tempting to clean slate and start from scratch but what if I told you this is the WORST thing you could do…

Hit play now because I’m going to tell you exactly where to start to have the biggest impact.

Ep. 68 – A surprising tip for the best time to start working on your goals

Mon, 15 Apr 2024 04:00:00 +1000

So you’re thinking about finally starting to work on your health and fitness goals BUT you’re hesitating. 😬

You’re second guessing whether it’s the right time because you have a few dinners, weekend aways or other events coming up.

I hear this ALL THE TIME and other than the usual advice of “there’s no time like the present” I’m going to give you a surprising tip for the best time to start working on your goals.

Ep. 67 – What is online coaching? Red flag stories and how to pick the right coach for you

Mon, 08 Apr 2024 04:00:00 +1000

Are you on the hunt for an online coach?

Want to know more about how this illusive online coaching service really works?

And what to look for when picking the right coach for you?

Strap in because we’re going to talk all things online coaching inclusions, horror stories and red and green flags in coaches.

Ep. 66 – The #1 big mistake you’re making after time off from training

Mon, 01 Apr 2024 04:00:00 +1100

We’ve all done it at least once, if not multiple times...

You’ve taken time off from the gym for whatever reason: you go on holidays, you get sick, you’ve had a baby or maybe you just fell off the wagon completely.

And maybe this is you right now!

Then if so, what perfect timing to talk about the #1 big mistake you’re making after time off from training.

Download your free copy of 10 Tips to Dining Out Without Ruining Your Progress!

Ep. 65 – When your friends and family don’t get your health and fitness goals

Mon, 25 Mar 2024 04:00:00 +1100

Are you feeling a little unsupported or judged by the people around you for choosing to work on your health and fitness? Maybe they’ve made comments about the food you’re eating, your choice to not drink, or that you’re going to the gym too much. Then this is the podcast episode you need.

The partner who wants to get UberEats 3 times a week.

The Nonna who thinks pasta is a vegetable.

The co-workers who want to shove Jenny’s cake down your throat.

I’m going to give you some ways to navigate these pesky comments, some real life examples and remind you that you’re not doing anything wrong by choosing to look after yourself – let’s go.

Ep. 64 – Why chasing your 18 year old or pre baby body sets you up for failure

Mon, 18 Mar 2024 04:00:00 +1100

Are you constantly longing to have the body you had in your teens or early twenties?

Or maybe it’s your pre baby body you spend so much time and energy praying, wishing and working so hard to get back?

What if I told you that chasing these versions of you is the reason you’re getting nowhere. And in this episode I’ll explain why and what you should do instead.

Ep. 63 – 3 sayings that will accelerate your health and fitness progress

Mon, 11 Mar 2024 04:00:00 +1100

This episode is going to help reframe the way you think to positively impact your health and fitness journey and ultimately, your results. So grab out your pen and journal, jot it in the notes on your phone or tattoo it on your arm, because these 3 sayings will change your life – let’s go.

Ep. 62 – Feat. Amanda Tanti – transforming your health and fitness as a single mum working night shifts

Mon, 04 Mar 2024 04:00:00 +1100

This episode is for all the mums out there working their assess off to juggle raising kids, having a job, countless commitments and still smash their health and fitness goals.

I am joined by a very special guest today Amanda who is a beautiful close friend of mine. I honestly think she has an incredible story (think... total life transformation that includes 30+kgs of weight loss and a drastically improved mindset) that will leave you inspired but not without its sprinkle of reality and real world challenges.

Ep. 61 – The secret to confidence (and it’s not weight loss!)

Mon, 26 Feb 2024 04:00:00 +1100

If you think losing weight will make you more confident or keep putting things off by saying “when I’m confident I’ll do…” then you absolutely need to hear this episode.

I’m going to tell you the secret to becoming confident and guess what – you don’t need to lose weight to do it.

The IGNITE TRAINING PARTY registrations are now open! 🎉 Message me "ITP" on Instagram for a free info pack or to secure your place now!

Ep. 60 – How, when and why to use warm up sets in your strength training

Mon, 19 Feb 2024 04:00:00 +1100

Warm up sets 🏋🏻‍♀️

Are they overrated, underrated?
How many should you do?
What exercises should you do them for?
And what do you even do for a warm up set?

We’re going to cover this and so many more questions in this jam packed episode when it comes to warm up sets for strength training.

Ep. 59 – Quick fixes for the common training mistakes you’re making

Mon, 12 Feb 2024 04:00:00 +1100

If you’re a gym girlie who loves lifting weights – listen up.

You might be making at least 1 of these mistakes right now and not even know it. As a personal trainer, online coach and someone who herself has been training for like 10 years now – I still have something to learn. But you don’t know what you don’t know, and especially if you’re not getting the results you want right now - listen to this episode with your ego aside and open mind, so you can take your training from OK to GREAT.

Ep. 58 – Feat. Leah Higl (Plant Strong Dietitian) – Improving nutrition as a plant-based gym girl and being authentically you

Mon, 05 Feb 2024 04:00:00 +1100

Attention all plant-based gym girls 🌱 This is a jam packed episode you don’t want to miss. I’m joined by a super special guest Leah Higl and we delve in to all things plant based nutrition (especially protein), growing muscle as a vegan and being your authentic alternative self.

Find Leah on Instagram and her website.

Ep. 57 – How to enjoy carbs and a drink and still be a gym baddie

Mon, 29 Jan 2024 04:00:00 +1100

If you want to enjoy carbs and a drink out on the weekend and still be committed to your strength training and health overall… this episode is for you.

You shouldn’t have to feel guilty about enjoying food out or being social if that’s super important to you.

All I ever want is for you to understand the facts, be true to what's important to you, and confidently make decisions for yourself.

So let’s go through everything you need to know when it comes to enjoying these pleasures and still being a gym baddie.

Ep. 56 – Are you still putting in max effort for little to no results?

Mon, 22 Jan 2024 04:00:00 +1100

Are you doing EVERYTHING you can possibly think of to achieve your goals but not making very much progress – if any?

Constantly training your ass off and watching everything you eat but nothing changes?

Frustrated at the fact it feels like everyone else around you goes to the gym for 1 week and and eats 1 healthy meal and suddenly loses 5kg?

Confused about where you’re going wrong and ready to thrown in the towel… again?

I’m going to tell you reasons you’re not seeing any progress and how to make a change right now so you don’t waste anymore precious time.

Ep. 55 – How to get strong and reshape your body without worrying about the number on the scale

Mon, 15 Jan 2024 04:00:00 +1100

This episode is for the woman trying to work on her goals but is being impacted by her relationship with the scale.

Whether you’re intentionally trying to mend your mindset with the scales or plan to avoid them altogether – at the end of the day you really want to make progress in your weight loss, strength gains and body confidence without being emotionally screwed by the number.

I’m here with practical tips, straight forward education, and ways to reframe your thoughts so you can stop the self sabotage by scale obsession and finally achieve your goals.

Ep. 54 – Have you ever lied to your coach? And why you struggle to ask for help

Mon, 08 Jan 2024 04:00:00 +1100

This episode is for the woman who struggles to ask for help or has ever lied to her coach.

Maybe you’re worried about someone seeing the real you and what’s going on behind the curtain.

I see you, I hear you, I know it’s a tender topic but this conversation could set you on the path to get out of your own way and achieve incredible results in 2024.

Ep. 53 – How to make 2024 your most consistent and successful year ever

Mon, 01 Jan 2024 04:00:00 +1100

Did you struggle with staying consistent in 2023? Then this is the podcast episode for you.

You start out super motivated to hit the gym, eat right and finally get your health and body in order. But after a few weeks it starts to feel reeeeeeeal hard. One slip up turns into a few days... then a few weeks... and before long you say F*CK IT and feel like you have to start all over again.

For some reason - being consistent seems impossible for you. Well, it doesn't have to.

In this episode we are going to uncover how to become the queen of consistency in 2024.

Ep. 52 – How I got my shit together in 2023 to make 2024 my best year yet

Mon, 25 Dec 2023 04:00:00 +1100

Now Christmas is over the focus inevitable switches to the new year which is just around the corner. I’m sure you’re starting to reflect on 2023 and set your sights on what you want to achieve in 2024. Even if this year didn’t turn out as you planned and you didn’t achieve the strength increase, body changes or improve your confidence the way you want… 2024 is going to be your year. 😎

I’m going to give you an inside look into how I got my shit together in 2023 to make sure 2024 is my best year yet. 🔥

Ep. 51 – How my clients achieved a year straight of consistency, enjoyed a social life and still smashed goals

Mon, 18 Dec 2023 04:00:00 +1100

Have you ever wondered what it’s like to be coached by me?

Or do you too want to achieve a year straight of consistency?

Or maybe you want to be able to enjoy a social life and STILL smash your goals – just like my clients have.

Inside this episode I’m going to give you an inside look and take you through the journey of 2 of my clients who have done exactly that.

Ep. 50 – Navigating the festive season when your main goal is fat loss

Mon, 11 Dec 2023 04:00:00 +1100

The festive season is here and we cannot avoid the fact that so much of it revolves around food and alcohol. 🍖🍻

But right now, your main goal is fat loss.

You’ve been in a deficit and training hard in the gym, and you’re worried that Christmas and the social events are going to set you back.

Listen up 👂🏻 because today we are talking about navigating the festive season when your main goal is fat loss.

Ep. 49 – How to enjoy your festive season and still be a gym baddie

Mon, 04 Dec 2023 04:00:00 +1100

It’s that time of year again! 🎄🎅🏻🍻

It’s officially December and the festive season us upon us. And as much as I know you’re ready to celebrate, let your hair down and enjoy some yummy food, you’re also dedicated to the gym. You still want to live the gym baddie life but without missing out on all this time of year has to offer.

In this episode I’m going to walk you through how to plan your festive season and still be a gym baddie.

Ep. 48 – Your fear of getting fat again is stopping you from making any progress

Mon, 27 Nov 2023 04:00:00 +1100

You've lost a decent amount of weight so far. Maybe 10, 15kgs +

And although you haven't quite hit your goal weight, you now also want to focus on building some muscle. You want to get strong.

What’s happening instead? Nothing. Nothing is changing despite being so diligent with your food and training for so long. Everything has stalled.

Today we’re going to be talking about why your fear of getting fat again is stopping you from making any progress.

Ep. 47 – How to journal and meditate for the girl who sucks at journaling and meditating

Mon, 20 Nov 2023 04:00:00 +1100

Have you tried to start journaling before but found it boring as sh*t?

Or maybe you sit down, your mind goes blank and have no idea what to write?

Or maybe you hear all the benefits of meditation but just can’t seem to zen out and switch your brain off?

Introducing… how to journal and meditate, for the girl who sucks at journaling and meditating.

I’m going to give you my tips and tricks for any beginner to finally make it feel natural and flow.

CARD DECKS:
Introspect Journaling Deck
Reframe Journaling Deck

JOUNAL:
Write It Out Gratitude Journal by Steph Pase Planners

Ep. 46 – 3 mistakes you’re making during maintenance and how/why to maximise this time

Mon, 13 Nov 2023 04:00:00 +1100

If you think that there is no progress to be made a maintenance or you’re currently half assing your nutrition, training and good habits during this phase – listen up.

There is SO MUCH untapped potential in maintenance phases and too many women are undervaluing this time so we’re going to go over the 3 big mistakes you’re making during this period and both HOW and WHY you should maximise your maintenance phase.

Ep. 45 – My 3 year coaching anniversary - loves, hates and lessons

Mon, 06 Nov 2023 04:00:00 +1100

What were you doing 3 years ago today?

I know what I was doing… jumping head first into a new career and starting my business as a personal trainer and online coach.

Today’s episode is going to be a little reflection on the last 3 years - things I love, things I hate and the biggest thing running my own business has taught me.

THE NEXT LEVEL OF IGNITE IS COMING... BE THE FIRST TO KNOW BY REGISTERING NOW!

Ep. 44 – Feat. Sami Rose – Improving body image, emotional eating and understanding your motive for weight loss

Mon, 30 Oct 2023 04:00:00 +1100

If you don’t already know and love Sami Rose, you will after this episode.

Her combination of both personal and professional experience in the fitness industry, weight loss, strength training, disordered eating behaviours, anxiety and body image makes this such a deep and powerful listen.

We cover a few topics including

improving body image
self-confidence in the gym
understanding positive and negative motivations for weight loss
what can cause emotional eating

And more!

Find Sami on Instagram!

Ep. 43 – 3 ways to immediately level up your training

Mon, 23 Oct 2023 04:00:00 +1100

Is your training feeling a little stale, like it’s just rinse and repeat but nothings changing?

Your consistent effort doesn’t seem to be producing the results you would expect?

Wondering whether there’s something else or something different you could be doing to get more from your sessions?

In today's episode we talk about 3 ways that you can immediately level up your training. With practical tips and strategies you can implement straight away, you're sure to get more from your sessions straight away and make a change before 2023 is over.

Ep. 42 – Feat. Laura Fox (Fox Physio) – Training with niggles, their causes, rehab and mobility

Mon, 16 Oct 2023 04:00:00 +1100

Do you have a little niggle or pinch that just won’t go away?

Are you wondering whether a physio could fix your tight hip or clicking shoulder?

And are booty bands and stretching overrated?

Today I’m joined by Laura Fox from Fox Physiotherapy & Strength Rehab and you’re in luck because we chat all these things and more.

Fox Physio Instagram

Ep. 41 – 3 strategies to eat your favourite foods and still see results

Mon, 09 Oct 2023 04:00:00 +1100

If you’re struggling to believe that you can eat the foods you love and still get results – listen up.

Or maybe you know that it is possible, but you’re just struggling to understand how to make it work in a practical sense.

If you can resonate with this then today's episode is for YOU!

Were going to go through 3 strategies to eat your favourite foods and still see results.

Ep. 40 - Work through new gym anxiety with me

Mon, 02 Oct 2023 04:00:00 +1100

If you’re a gym baddie that still gets gym anxiety, this episode is for you.

Even if you love the gym, love strength training, a new environment can be nerve wracking.

In fact, I’m in the process of doing this myself.

In today's episode I’m going to give you some insanely applicable advice to working through new gym anxiety and coming out the other side alive and proud – let’s go.

Ep. 39 – Why you’re struggling to create that hourglass shape

Mon, 25 Sep 2023 04:00:00 +1000

Are you spending hours in the gym and constantly watching what you eat, dying to create that hourglass shape?

I see women just like you time and time again coming at this from the wrong perspective, focussing too hard on the wrong things. To the point you think maybe it’s just not possible for you? Maybe your body just isn’t meant to look that way?

But you can totally do this. And inside this episode, I'm going to squash your current approach and redirect you on the path to creating an hourglass shape ⏳

Your Proven Formula For An Hourglass Shape

Ep. 38 – The little known trick to feeling more satisfied and full with your deficit food

Mon, 18 Sep 2023 04:00:00 +1000

Do the foods in your deficit make you feel miserable AF?
Are you left constantly feeling disappointed by everything you eat?

What if I told you there was a way to feel full and satisfied during a deficit phase? Because there is and it’s back by research. So strap in because in today’s episode we’re going to transform the way you think and feel about your food in a deficit.

Book: The Expectation Effect - David Robson

Ep. 37 – How to stop your period pain and cravings derailing your progress

Mon, 11 Sep 2023 04:00:00 +1000

Does the symptoms of your period affect your training, nutrition or motivation and energy to work on your goals?

Those sweet cravings and extreme hunger making it hard to stick to your nutrition plan?
Cramps making it impossible to train?
Or feeling like a zombie who could sleep for 10 hours?

I’m here to show you that although your period might knock you for 6 every month, doesn’t mean it needs to completely derail your training and nutrition progress - let’s go!

Ep. 36 – Is your scale increase muscle or fat?

Mon, 04 Sep 2023 04:00:00 +1000

Picture this – you jump on the scale and the number is up. Your heart jumps, your stomach aches and your initial thought is EEEEK I’m getting FAT! If you can relate with this scenario - this episode is for you.

You’ve been training hard and eating right so now you’re thinking and hoping… maybe it’s muscle?

Bonus free tip: if it's an overnight scale spike, it's neither. Relax 😊

In this episode were going to go through 5 ways to justify whether the scale increase is muscle or fat.

Ep. 35 - A vulnerable body image chat

Mon, 28 Aug 2023 04:00:00 +1000

If you think being fit and healthy means you need to pursue the outcome of having smaller body or you’re stopping yourself from having and doing the things you really want to do based on your current body - this episode is for you.

We’re going to get a little bit vulnerable in this episode and I’m going to open up and share something with you that I’m working through right now in this same space.

Book: More Than A Body
by Lindsay Kite & Lexie Kite

Ep. 34 – Simplifying what actually matters when it comes to nutrition for fat loss

Mon, 21 Aug 2023 04:00:00 +1000

If you find nutrition overwhelming, confusing and seemingly contradicting ESPECIALLY when it comes to losing weight or body fat - this episode is for you.

With bucketloads of information on the internet so easily accessible and the age of social media where everyone is telling you what to do and what not to do – I’m hear to cut through the crap and decipher the information for you.

Let’s clear up and simplify what ACTUALLY MATTERS when it comes to nutrition for fat loss.

Ep. 33 – There are more signs of training progress than you think

Mon, 14 Aug 2023 04:00:00 +1000

Let me ask you this: if were in the gym training consistently, but the weight wasn’t increasing – would you feel disappointed or frustrated? Would you consider that your sessions are a waste of time because the weight isn't increasing so you’re clearly not progressing? If you answered yes, this episode is for you.

I see way too many women throw the towel in and feel like sh*t about themselves because they put all their eggs in this one basket. There are actually many more signs of progress than the standard sets, reps and weights – and I’m going to unpack them inside this episode - Let’s go!

Ep. 32 - 5 not so spoken about mistakes ruining your deficit phase

Mon, 07 Aug 2023 04:00:00 +1000

If you’re busting your ass in a deficit right now and wondering why the hell you’re not seeing any progress - this episode is for you.

You've probably ironed out all the common mistakes you see all over Instagram and still confused why it's not working for you. I know how frustrating it can be when you’re putting in all this hard work for very little, or no reward.

So today I’m going to be covering 5 mistakes that you probably haven’t heard before that are ruining your deficit.

Ep. 31 - Goals aren't boring or confusing. Let me show you.

Mon, 31 Jul 2023 04:00:00 +1000

If you think goals are boring, confusing or a waste of time - this episode is for you.

I genuinely believe if you don’t have something to work towards, you won’t be going anywhere.

The problems I see women running into when setting goals is:
1. Not knowing any goals other than scale weight
2. Not knowing what is a realistic goal to set (can I lift 100kg?)
3. Not knowing how to measure or quantify that goal (eg. big bum)

Inside this episode I’m going to cover these 3 obstacles s and show you how you can make setting goals motivating, exciting, personal and crystal clear.

Ep. 30 – Deciding how you can manage training and nutrition (or not…) on holidays

Mon, 24 Jul 2023 04:00:00 +1000

If you feel anxious at the thought of taking time off from the gym for a holiday whether it’s 1 week or 1 month and dread coming back feeling guilty for everything that you ate - this episode is for you.

We’re going to go through several ways you can manage training and nutrition… or not do it at all… while on holidays!

Ep. 29 – Feat. Roger Sutherland – Managing sleep, nutrition and training as a shift worker

Mon, 17 Jul 2023 04:00:00 +1000

ATTENTION ALL SHIFT WORKERS!

If you're struggling to manage your training, nutrition and sleep around your rotating roster and high stress job, this episode is for you.

With very special guest Roger Sutherland from A Healthy Shift. Veteran 24/7 shift worker and evidence based nutritionist coaching shift workers to not only survive, but THRIVE!

There is so much value inside of this one including

when to train in and around night shifts
should you eat over nights
when and how to use caffeine
how to optimise your sleep

AND MORE!

Make sure to visit Roger's website and follow him on Instagram!

Ep. 28 - Steal this quick test to instantly determine if the weight is heavy enough

Mon, 10 Jul 2023 04:00:00 +1000

If you often find yourself wondering whether the weight you’re lifting is heavy enough, this episode is for you.

Let me give you this lil wisdom nugget... INTENSITY IS EVERYTHING.

Today we’re going to learn a quick test that you can do the next time you’re in the gym to go from second guessing yourself to smashing it.

Ep. 27 – 30 fitness truth bombs & my birthday present to you GIVEAWAY

Mon, 03 Jul 2023 04:00:00 +1000

Happy 30th birthday to meeeeee! And the best part?

I’M DOING A GIVEAWAY!

It's my present from me to you.

12 WEEKS OF 1:1 ONLINE COACHING inside my signature coaching Program OPERATION IGNITE! Prize is worth over $800 and all the details on how to enter are on my Instagram page @_coachdanika (Competition closes Sunday 9th July 2023 at 9pm).

And with the theme of 30 - here are 30 truth bombs you need to hear right now!

Ep. 26 - Scale spikes stress you out? Ask yourself this question!

Mon, 26 Jun 2023 04:00:00 +1000

Logically, you know the scale isn't everything.
Emotionally, it still has your heart jumping and stomach sinking every time it spikes.

Inside this episode I give you a real life situation I had with a client and the question I asked to change her perspective on what's really important and the value we place on the scales.

Hint: it's not the number on the scale that you truly care about. It's how you look, feel and function whilst being that number.

Ep. 25 - 5 Steps to eating more without all hell breaking loose

Mon, 19 Jun 2023 04:00:00 +1000

I know you want to try and eat more but you're scared...

Fear of gaining weight
Undoing all your hard work in the gym
Not sure how much to eat
Or being brave and giving it a go but end up eating tooo much
Worried you'll feel uncomfortable physically and mentally
Scared to see the scale go up
Terrified you'll fuck it up somehow
That you're different and it will go horribly wrong

You're also sick of constantly thinking about food, always being hungry and the anxiety you get trying to eat so little that YOU KNOW it's time to try...

And to add salt to the wound, what if I told you... your lack of food is the reason you're not getting the strength, muscle growth and overall physique that you're chasing!!

Inside this episode I go through 5 steps to eating more without all hell breaking loose!

FREE DOWNLOAD: 5 Steps to eating more without all hell breaking loose GUIDE HERE

Ep. 24 - Come navigate a training funk with me

Sun, 11 Jun 2023 04:00:00 +1000

Don't worry - it happens to all of us from time to time.

Sometimes you get into a 'training funk' where you feel resistance going to the gym and getting your training DONE!

I wish we could all love training all the time lol and sometimes we do need to take time off, but other times just push through!

So let's jump in and navigate a training funk together.

I'll give you ways to identify if the gym is really the problem, give you an insight into what's happening to me right now, and how to shake the training funk!

Ep. 23 – Feat. Genti Muriqi – Body image, self confidence & fuelling for performance with a crossfit & weightlifting champion

Mon, 05 Jun 2023 04:00:00 +1000

Genti is an ex-international level cheerleader, competitive crossfit athlete, national champion weightlifter, PT, crossfit coach AND a bad bitch.

We chat all things body image, relationship with food, self confidence, training for aesthetics vs performance and fuelling yourself as an athlete!

This is a MUST LISTEN episode jam packed with value.

I am so excited for you all to hear this podcast episode and be sure to follow Genti on Instagram! @gentianamuriqi

Ep. 22 – You don’t need motivation. You need…

Mon, 29 May 2023 04:00:00 +1000

Would you believe me if I told you... you DON'T need motivation to achieve your health & fitness goals?

Sure, motivation is great to get you started. But it's so short lived and relies heavily on your emotional state to take action.

In this podcast I'll cover 3 things to have in place to take away the reliance on motivation + practical application tips for lacking motivation around nutrition (as asked by you!)

Ep. 21 - Happy Type 1 Diabetic anniversary to me!

Mon, 22 May 2023 04:00:00 +1000

How has it been a year already?

A more personal episode about a topic you don't see or hear much about in my life.

Let's talk about
- What is T1D anyways?
- How I felt being diagnosed
- What my day to day is like

& answering questions asked by you!

Ep. 20 – 3 Mistakes stopping you from growing gorgeous glutes

Mon, 15 May 2023 04:00:00 +1000

Downloading every booty ebook and glute program you can get your hands on?
Trying to fkn hard to grow your glutes, even training them 3 x per week but see no change?
Or doing loads of hip thrust variations including holds, pulses & high reps?
Wondering why RDLs give you back pain & not a dump truck like everyone else?

I GET IT!

You see all these other girls online with their fancy cable kickbacks and 150kg hip thrusts but no matter what exercise you add to your session or how many sets you do, that peach aint growing.

In this episode we go over the 3 mistakes stopping you from growing gorgeous glutes!

WANT MORE ON GROWING YOUR GLUTES?
Introducing... DUMP TRUCK 101
My FREE technique & tips guide with 7 pages and 10mins of videos to maximise your maximus!
Download your copy here !

Ep. 19 – Controversial but… to compliment appearance or not?

Mon, 08 May 2023 04:00:00 +1000

Bit of a controversial topic today...

I see a lot of posts being shared around Instagram about never commenting on someone's body, only giving non-appearance based compliments etc

But maybe I want you to tell my glutes are looking thicc...?

I want this to be a conversation not a debate, understand all aspects or contexts to this, circumstances when we should/shouldn't be commenting, and how we can better approach it moving forward.

Ep. 18 – Why your 1 week minicut is doing nothing for your fat loss

Mon, 01 May 2023 04:00:00 +1000

I get it, no one enjoys dieting lol but your 1 week mini cut to drop body fat isn*t doing shit.

There IS a way to mini cut, and that aint it.

Let's talk about

What a true minicut is
When to use it
Who it's for (and not!)
Minicut vs deficit phase

And hopefully you’ll walk away with a better understanding on what is going to work for you.

Ep. 17 – 4 things I’ve changed my mind on as PT & Online Coach

Mon, 24 Apr 2023 04:00:00 +1000

Growth and learning is one of my BIGGEST values not only personally, but in my business. I’m committed (well, obsessed) with becoming better at my craft, fine tuning my skills, learning the various and most effective ways to help my clients achieve their goals.

I'm willing to make mistakes, ask for help and be challenged with questions to become better. If you're not willing to be open to new ideas, grow and change, you're only going to be left behind.

So, here’s a little more of a vulnerable episode where I open up and talk about 4 things I’ve changed my mind about as a PT & online coach.

….and guess what, they're probably things you believe or do right now!

Ep. 16 - How to become the queen of consistency

Mon, 17 Apr 2023 04:00:00 +1000

Let’s cut to the chase - if you feel like you struggle with staying consistent, then THIS EP IS FOR YOU!

We chat about practical ways to become more consistent and break down what realistic consistency actually looks like.

I know so many of you are going to resonate deep in your souls with this one so share the ep on your Instagram stories and tag me in it!

Ep. 15 – Feat. Aimee Louise - Comp prep vs fat loss phases and how to decide if competing is for you

Mon, 10 Apr 2023 04:00:00 +1000

This week I’m joined by women’s online physique coach and business mentor to personal trainers - Aimee Louise @the_femalephysiquehub !!

Aimee talks about her previous (errr, not so good experience) with competing and how things are completely different this time around.

We chat the right and wrong motivations to step on stage, where you need to be before you considering a comp prep and highlight the key differences between a bikini comp prep and common fat loss phases.

If you’re considering whether competing is right for you, you don’t want to miss this one.

Ep. 14 - Fat loss phase: how to set up, survive and succeed!

Mon, 03 Apr 2023 04:00:00 +1000

If you're someone that:

Lasts a few weeks but never makes it to the end
Feels like you're dying in the process
Doesn't get the outcome you want

THIS IS FOR YOU.

We are going to talk about how to set yourself up for success, overcome the obstacles that normally throw you off course and finally make it to the end achieving the goal you had set! PLUS – what to do afterwards!

Ep. 13 - Mindset shifts to lose the all or nothing mentality

Mon, 27 Mar 2023 04:00:00 +1100

Feels like a draining, emotional rollercoaster every time you go through the all or nothing spin cycle, eh?
Chewed up, spat out and covered in guilt?
Telling yourself you’re a failure and back to square one?

But what you really want is to feel calm, consistent and in control right?
To accept and feel totally okay with giving somewhere in the middle some weeks?
Goodbye to always 'starting again'!

I give you 3 ways to reframe your approach to training, nutrition, and healthy lifestyle in order to overcome the all or nothing mentality.

And I also touch on a super cool example I had with a client this week going through the exact same thing.

Ep. 12 – Are fitness influencers and bikini pros making you feel shit about yourself?

Mon, 20 Mar 2023 04:00:00 +1100

COMPARISONITIS!

I see it everywhere and we've all fallen victim to it at some point (and to various degrees!) Women are constantly comparing themselves to the fitness influencers and bikini pros all over Instagram.

But... is that really who you want to look like?

We take a look at comparing yourself, filtering your social feed and reframing your thoughts.

Ep. 11 – How to manage training and nutrition when you’re sick and not feel guilty taking time off!

Mon, 13 Mar 2023 04:00:00 +1100

I've seen it all over Instagram lately

- women who feel guilty taking time off the gym when they're sick/injured
- women trying to push through training sessions when they're getting sick
- women fearing that either of the above will push them backwards

In this episode I go through how to handle training and nutrition when you're sick AND help you to see clear and beat the guilty feeling about giving your body the recovery it needs.

Ep. 10 – Why you’re not getting any stronger (and how to continually progress!)

Mon, 06 Mar 2023 04:00:00 +1100

Lifting the same weights week after week?

Frustrated feeling like you’re getting any stronger?

Not sure if you should increase the weight?

Sick of being stuck and like it’s groundhog day every training session?

THIS EP IS FOR YOU!

Find out why you're not getting stronger and learn the key points to unlocking ongoing strength progression!

Ep. 9 – How to successfully breakthrough a fat loss plateau

Mon, 27 Feb 2023 04:00:00 +1100

Ep. 9 – How to successfully breakthrough a fat loss plateau

Are you already consistently training and for some reason your results have either slowed down... or... stopped completely?

Do you feel confused why all your efforts to change it up and breakthrough the block aren’t working?

This ep is for you!

Explaining how to set up a successful deficit, how to identify what might be causing the plateau, and how to successfully breakthrough!

Ep. 8 - FREE TRAINING! The DIY Data Tracker - bonus tracker resource included

Mon, 20 Feb 2023 04:00:00 +1100

Ep. 8 – FREE TRAINING! The DIY Data Tracker - bonus tracker resource included

Recently I spoke to a bunch of you on Instagram about all things tracking data and heard these common problems:

You see everyone talking about 'tracking data' but feel confused by what it all means
Or you know it's important, but don't know where to start or what to track
You're currently tracking some data, but have no idea how to use the information or when to make changes

NEVER FEAR! The DIY Data Tracker training is here!

Be sure to download the full video training HERE and bonus DIY Data Tracker resource to follow along and customise for yourself.

Ep. 7 - Feat. Amy Rush PT - Travel, festivals, social life, alcohol vs. strength and physique results - can you have both?

Mon, 13 Feb 2023 05:00:00 +1100

Ep. 7 – Feat. Amy Rush PT - Travel, festivals, social life, alcohol vs. strength and physique results - can you have both?

My VERY FIRST GUEST! How exciting.

Amy Rush is an online coach based in Perth Australia, originally from New Zealand. She specialises in helping women with strength and physique based outcomes.

One aspect I think is unique to Amy and as a coach is her ability to travel, attend festivals, have a busy social life and STILL make progress in her strength and physique.

We chatted all things under this umbrella and answered the question – can you really have both?

Be sure to follow Amy on Instagram - @amyrushpt

Ep. 6 – The problem with 75 hard and fitness challenges

Mon, 06 Feb 2023 04:00:00 +1100

Ep. 6 – The problem with 75 hard and fitness challenges

I give you the straight forward reasons why I think 75 hard is a load of crap and inside industry experience with challenges.

Don’t worry, I also let you in on what you could be doing instead to get the same, if not EVEN BETTER results.

Ep. 5 - Q&A: Machines vs barbells, steps vs cardio, how to get back on track, protein bars, energy drinks and more!

Mon, 30 Jan 2023 04:00:00 +1100

WISDOM WEDNESDAY! My weekly Q&A on my private close friends list on Instagram transformed into a podcast episode. Each week I answer a bunch of follower questions and in this ep I’ll recap some of the most asked and valuable questions.

Want to join HYPE SQUAD for WISDOM WEDNESDAY Q&A? Send me a DM on Instagram @_coachdanika with the word ‘HYPE SQUAD’ to be added now!

Ep. 4 – Why writing your own training program is a shit idea

Mon, 23 Jan 2023 04:00:00 +1100

Ep. 4 – Why writing your own training program is a shit idea

I get it - you've been in the gym for a while now and maybe you've even had a PT or coach before... so you THINK you know what you're doing, right?

In this ep I’ll dive in to 5 areas you are totally missing when it comes to writing your own training program.

Ep. 3 – Remove nutrition overwhelm and let's find a method that works for YOU!

Mon, 16 Jan 2023 04:00:00 +1100

Ep. 3 – Remove nutrition overwhelm and let's find a method that works for YOU!

IS THIS YOU?

1. Overwhelmed by all the information on Instagram telling you how and how not to eat
2. Don’t want to track macros but still want to have some sort of framework to follow
3. Worried about not tracking macros because you don’t know what else to do

THIS IS THE EPISODE FOR YOU!

Let’s take a look at 5 ways you could be managing your nutrition, how/when to swap between them and finally find what works for YOU!

If you like what you hear - be sure to subscribe so you don't miss a single drop!

Instagram: @fitchitchat.podcast
Instagram: @_coachdanika
Website: www.coachdanika.com

Ep. 2 – How to unlock killer confidence in the gym

Mon, 09 Jan 2023 04:00:00 +1100

Ep. 2 – How to unlock killer confidence in the gym

Breaking down 5 key areas you need to have covered so you can tap into your serious baddie energy and leave this podcast with practical steps & headspace hacks you can implement straight away to make sure you’re always walking in to the gym killer confident each and every time.

Don’t forget to download the workbook below with all the reflection points and questions we covered in the episode!

DOWNLOAD BONUS WORKBOOK HERE

If you like what you hear - be sure to subscribe so you don't miss a single drop!

Instagram: @fitchitchat.podcast
Instagram: @_coachdanika
Website: www.coachdanika.com

Ep. 1 - Who am I & the 3 BIGGEST lessons I've learnt in my fitness journey

Mon, 02 Jan 2023 04:00:00 +1100

Ep. 1 – Who Am I & The 3 BIGGEST Lessons I’ve Learnt In My Fitness Journey

Hi, hello and welcome to the first ep!

Learn a little bit about my fitness journey – from an always overweight child and young adult, to bikini competitor and now an online fitness coach.

+ the 3 BIGGEST lessons I learnt along the way. Hopefully you’ll learn something that stops you from making the same mistakes I did.

If you like what you hear - be sure to subscribe so you don't miss a single drop!

Instagram: @fitchitchat.podcast
Instagram: @_coachdanika
Website: www.coachdanika.com

Ep. 0 - TRAILER!

Mon, 26 Dec 2022 04:00:00 +1100

Are you a female gym baddie committed to levelling up in all areas through health and fitness? Join online fitness coach and personal trainer Danika every Monday as she touches all topics that matter to you in the fitness space.

In this podcast trailer I give you a brief but powerful overview of everything you can expect to hear on Fit Chit Chat.

Whether chit chatting solo or collaborating with a range of others from the fitness space (think PTs, dieticians, physios, counsellors, and even her own clients!) you are guaranteed to leave feeling educated, entertained, and empowered to become your baddest damn self.

If you like what you hear - be sure to subscribe so you don't miss a single drop!

Instagram: @fitchitchat.podcast
Instagram: @_coachdanika
Website: www.coachdanika.com