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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@absbyalana@gemmaaferguson

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

LIFE UPDATES + ALANA'S OPERATION

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

WE'RE IMPOSTERS!

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.muscleLawrence's Physiotherapy Contact: lawrence@everybodiesphysio.com.au

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

PART 2 EP REPLAY: THE FUTURE OF FITNESS IS FEMALE

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.muscleLawrence'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

PART 1 EP REPLAY: THE FUTURE OF FITNESS IS FEMALE

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@absbyalana@gemmaaferguson

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: <a href="https://www.instagram.com/gjl_active/" rel="nofollow" target="_blank">https://www.instagram.com/gjl_active/</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

FIRST TIMER TO OVERALL WELLNESS CHAMPION

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

HOW TO STOP CARING ABOUT WHAT OTHER PEOPLE THINK

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.instagram.com/unleash.coaching/" rel="nofollow" target="_blank">https://www.instagram.com/unleash.coaching/</a> Person instagram: <a href="https://www.instagram.com/zoe.chiotakispt/" rel="nofollow" target="_blank">https://www.instagram.com/zoe.chiotakispt/</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

FROM PARTY GIRL TO BODYBUILDER - ZOE CHIOTAKIS

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.muscleFind us on social media:Business Instagram:@absbyalana@gemma.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

GEMMA'S JOURNEY WITH THE GENERAL MUSCLE PODCAST

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.instagram.com/coachbree_fbj/" rel="nofollow" target="_blank">https://www.instagram.com/coachbree_fbj/</a> Personal instagram: <a href="https://www.instagram.com/breeehunt/" rel="nofollow" target="_blank">https://www.instagram.com/breeehunt/</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

OVERCOMING RESTRICTIVE HABITS WITH BREE HUNT

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/motiv8courseFind us on social media:Business Instagram:@absbyalana@gemma.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.absbyalana.com/motiv8course" rel="nofollow" target="_blank">https://www.absbyalana.com/motiv8course</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

WIN 3 MONTHS OF 1:1 ONLINE COACHING...

We are online coaches from Abs By Alana. This podcast is designed to help you envision your highest self, and start showing up as her. We want to help you raise your vibe, elevate your mindset, and step into your power.

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

CHEAT MEALS

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

LOSING WEIGHT WITHOUT TRACKING YOUR CALORIES

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

DO YOU STRUGGLE WITH BLOATING?

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.instagram.com/icnqld/" rel="nofollow" target="_blank">https://www.instagram.com/icnqld/</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

ALL THINGS COMPETING FEATURING ICN QLD PRESIDENT JASON WOODFORTH

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-usFind us on social media:Business Instagram:@absbyalana@gemma.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.absbyalana.com/contact-us" rel="nofollow" target="_blank">https://www.absbyalana.com/contact-us</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

HOW TO ACTUALLY CHANGE YOUR LIFE IN 2023

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-cookbookEVOLVE ROUND 3: https://www.absbyalana.com/contact-usFind us on social media:Business Instagram:@absbyalana@gemma.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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: <a href="https://www.absbyalana.com/product-page/aba-christmas-cookbook" rel="nofollow" target="_blank">https://www.absbyalana.com/product-page/aba-christmas-cookbook</a> EVOLVE ROUND 3: <a href="https://www.absbyalana.com/contact-us" rel="nofollow" target="_blank">https://www.absbyalana.com/contact-us</a> Find us on social media: Business Instagram: @absbyalana @gemma.absbyalana Personal Instagram: @alanafayy @gemmaaferguson TikTok: @absbyalana @gemmaaferguson

FINDING BALANCE THIS FESTIVE SEASON

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

MANAGING YOUR HEALTH AND FITNESS EXPECTATIONS

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

WHY YOU SHOULDN'T BE BE SCARED TO EAT MORE

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

DITCHING THE ALL OR NOTHING APPROACH

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.absbyalanaPersonal Instagram:@alanafayy@gemmaafergusonTikTok:@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

DETERMINING YOUR CALORIES & MACROS

The ABA Girls

The best podcast episodes on non-current politics. Covering topics such as universal basic income, democracy, poverty & justice and more. For anyone interested in learning more about politics that affect that world, not just now, but in the longer term. Add episodes you're interested into your queue below!

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