Sharnie Louise Fitness

SLF X BALI RETREAT JULY 24’ ☀️🏝️

What a week it was! Training, surf lessons, hiking the beautiful Mount Batu, our group photoshoot and amazing breathwork and journalling session!

Not to mention so much delicious food and down time in between getting to know these awesome chicks who joined us! 🥰❤️

who has been part of the community for 3 years now, came with her daughter .6 🥹 We got to meet for the very first time and it was so nice to properly connect in person!

Thanks to all of girls who joined the SLF X and made it such a memorable week! We cannot wait for our next Bali retreat kicking off October 6th - 13th.

If you are looking for the perfect little getaway where you can focus on your fitness goals while surrounded by a group of supportive, likeminded women - this trip is for you!

Whether you are a solo traveller or coming with a friend or your MOTHER like and .6 we can’t wait to have you part of this trip!

Follow the link in our bio to secure a spot now! 🏝️🌅🩷

2 years with this absolute Queen and what a ride it’s been! 😍🩷🙌🏻

Over the weekend messaged me to say she hit a milestone, one that she had been working on for a while. It has been 4 years since she was this weight. While scale weight is amazing, she’s built so much confidence and belief in herself along the way….

This is a shining example that life happens and fitness journeys are not always easy. We have periods where we grind hard and we have periods where work or the kiddies and being a mother may take priority! Cody has struggled with the all or nothing approach for some time and after really digging deeper together and after a solid zoom call catch up 🥰🙏🏻 I remember when everything changed for her! It was like a 💡lightbulb moment!

She travelled… and kept up her routine! She was sending me daily SLF ‘post workout sweaty selfies’ 🤭 📷

She got super busy, tired and exhausted managing her crazy shift work hours… and kept up her routine!

The scale went down, the scale went UP … and she still kept up her routine!

The one thing that changed was that she was able to truly understand the importance of a healthy balance and realise that even if ‘life happens’ and she missed a session or two (catching up from the dreadful night shift hours). OR, she had some extra snacks and choccie shared around during night shift (that night shift lolly jar 😉) … she got back to her sessions and meal prepping as soon as she could and continued on with her solid routine!

Because it’s important to remember it’s about what you do MAJORITY of the time that counts the most… now what you do every now and then! 🍫🍷

SO VERY PROUD OF YOU CODY! Like words cannot describe 🥹🙌🏻 I have loved being so close to you, getting to know you and being on this journey with you.

I cannot wait to meet you in BALI in two months for the retreat! 🥹

Yesterday the gals got out of their gym clothes and got FULLY GLAMMED for their team photoshoot at the beautiful !!

What an amazing day it was! The vibes were incredible and all of the girls looks STUNNING! 😍❤️

A little sneak peak of the photos 👀 just WOW! Thank you for capturing these special moments!

Sunrise yoga flow by the beach, sipping on our delicious 🧘🏼‍♀️☀️☕️

Name a better way to start your morning 😉… I’ll wait!

DAY 3 of the x was so wholesome!

Want to join the SLF team on their next Fitness retreat in Bali? Follow the link in our bio for early access to our OCTOBER retreat kicking off on Sunday 22nd!

Meet member, Liv 🤍

Liv started her fitness journey joining SLF Online Coaching and has also taken part in multiple Stronger Than Yesterday 8-Week Challenges as well as her first photoshoot last year!!

Since starting, she’s LOST 15kg+ and most importantly, has changed her life!

Here’s what she has to say …

Before starting with SLF, I used to make excuses for why I didn’t eat properly or why I didn’t train.

My excuse was always … I do shift work and I'm too tired.

I would skip breakfast every morning. I would stop at the servo every morning before work and buy lunch out of the hotbox because it was just easier than making food at home. I’d have large portions of unhealthy meals for dinner and I’d eat out regularly.

Before and after work I’d do nothing because it was too much effort and I was too tired.

I slept 4 restless hours a night and struggled to drag myself out of bed every day. I’d feel lethargic and heavy on the footy field. I hated what I saw in the mirror and I used to hide from photos.

Since starting with SLF, I sleep 8-9 hours a night and I bounce out of bed every morning, full of energy and ready to start my day. Working in the mines, doing shift work is not an excuse anymore. I prepare all of my food for the week and I stick to it consistently because it’s easier, I feel better, I’m seeing crazy results, and not to mention, I’m saving money.

My mindset, routine and lifestyle has changed for the better and I’m falling in love with myself again.

I’m confident getting photos and even did a PHOTOSHOOT! I’m feeling more agile, light and happy running around at footy training.

I’ve learnt so much since starting and I’m not looking back ❤️

- Olivia

Are you looking to reframe your mindset and explore transformational growth, inside and out?

Head to the link in our bio and start your journey with a like-minded community by your side 🤍

Our beautiful girl, Mercedes, absolutely
rocked her first Stronger Than Yesterday end of challenge photoshoot!

Before we share what she had to say we need to let you all in on a little secret….

2023 is an exciting year for the SLF community as we are running our next challenge from Monday 6th if March, however there is an exciting twist to this years end of challenge….

MORE DETAILS ANNOUNCED THIS WEEK!!! 👀 so make sure you are following and coach & .fitness to be the first to hear the exciting news!!!!

Here’s what she had to say…

I have a massive appreciation for the Sharnie Louise Fitness Community as I only recently moved to Brisbane and it has been so beneficial to meet so many genuine, like-minded girls who support each other and are so welcoming to new faces. I absolutely love seeing the girls at the gym and catching up for workouts, breakfast dates and chats to check in on each other and encourage each other to be the best versions of ourselves.

-Mercedes-

Starting at a new gym can be really scary! 😬

Trust us, we have definitely been there and know how it feels walking into a new gym. You are completely lost and feel like everyone is staring at you.

Here are our top tips to make you a little more comfortable ❤️

Remember that you have every right to be there and that you’ve got this 👏🏼 act confident and no one will question you!

✨ SLF 12 DAYS OF CHRISTMAS CHALLENGE ✨

Let’s finish off 2022 with a bang 👏🏼 We wanted to do a fun challenge throughout December to bring the SLF vibes right up until Christmas Day!

The WINNER of the 12 days of Christmas challenge will receive a Ryderwear voucher. The perfect present to yourself if you ask us!

How to win:

1: Complete the 12 days of Christmas challenges
2. Post a photo to your story each day tagging

We will be selecting the winner on Christmas Eve. The challenge is open to everyone so share this with your friends and fam.

Let’s go SLF team!! 💪🏼

Introducing a woman very well known in the SLF community as an inspiration to ALL, the amazing ♥️

There were discussions yesterday about how often people ask Jo how long it took for her to build her beautiful, strong physique!

She always replies with… 10+ YEARS and many more to come!

Jo encourages the women in the SLF community to look at training + nutrition + mindfulness as a LIFESTYLE N O T just a ‘GOAL!’

Why? Because a goal has an end point.

While Jo always has goals she is working towards, training, yoga and well balanced nutrition will always be a huge part of her life.

Now more than ever her goals focus on perfomance and strength as opposed to image and scale weight!

She always focuses on her small daily habits, which in turn always contribute to lasting changes and results! 💪🏼

Often people are disheartened when the don’t see results right away when starting their fitness journey. A few weeks in they decide to throw in the towel and fall back into old habits!

The best advice… fall in love with the process rather than the ‘results’ and the results will always take care of themselves! ♥️♥️♥️

As always… thank you for being our biggest motivation and role model Jo! 🫶🏻

Who's ready to get in the kitchen?

Here's some mindful eating inspo to liven up dinner time. Sure to leave you full, yet wanting more!

On my plate
75g uncooked basmati rice
150g chicken breast
5g shredded coconut
50g broccolini
100ml light coconut milk
50g cucumber
5g crushed peanuts
Lime
Coriander
Chilli

Method
Add half the coconut milk, 1/2 cup of water and rice to a saucepan. Bring to the boil then reduce to low. Add a lid and simmer for 12 minutes. Turn off heat and stand for 12 minutes with lid on.

Toast coconut in small pan and mixed through cooked rice.

Add remaining coconut milk and water to a saucepan and poach chicken. When cooked, remove and shred or dice.

Cook broccolini in a pan for 5 minutes until just charred.

Peel cucumber into ribbons, slice chilli and roughly chop coriander.

Place rice onto plate. Add broccolini and cucumber. Add shredded chicken. Top with crushed peanuts, chilli and coriander.

Enjoy!

MACROS
Calories: 481
Carbs: 47.1 g
Fat: 19.5 g
Protein: 29.2 g
(Serves 1)

On Friday we had the Stronger Than Yesterday 3.0 challenge photoshoot!

It was such a beautiful, empowering day where these women celebrated their strength, hard work and beauty - together! 💖🙏🏻

There are very little words to describe these kinds of days, so we thought we’d share what some of the SLF queens had to say…

‘I’ve never felt so empowered, confident and supported in my life. Spending the day surrounded by beautiful, strong women, looking amazing and supporting one another was an incredible experience I’ll never forget.’

‘still have butterflies from Friday. I love being a part of this community.’

‘I feel like I’ve known these girls forever!’ 🤞🏼💖

‘I honestly had the best day! I am so grateful to be a part of this community’

‘without you Sharn, I would have never loved ME!’

We are truly so proud of the empowering and supportive community we are building! 💫

Raise your spoons if you have a sweet tooth 🥄

Take a look at one of our favourite recipes from 's Recipe eBook - Mars Overnight Weet-bix

In my bowl

4 Weet-bix
200ml Almond milk
160g YoPro salted caramel yoghurt
20ml Caramel topping
20g Vegan chocolate protein powder ( Chocolate Swirl)

Method

Crush Weet-bix in a bowl and add approximately 150ml almond milk. Mix with a fork until combined. Add a dash more almond milk if needed

Top with tub of salted caramel yoghurt

Top with caramel topping and spread evenly

In a small bowl, combine protein powder and remaining almond milk. Mix and add more almond milk as required to reach runny consistency. Pour over caramel topping and spread evenly

Allow to set in fridge overnight

Enjoy!

Macros

Calories: 431
Carbs: 55.9 g
Fat: 4.5 g
Protein: 35.5 g

What's not to love?!

This is Jo, a leader in the SLF community, proving that no matter the stage of life you're in, you can do ANYTHING you set your mind to 🤍

Jo is an advocate for self care and self love.

She has had a huge shift in mindset since beginning her fitness journey.

To begin, there were some limiting beliefs 👇🏼

👎🏼You have to look "skinny"
👎🏼You need to be a certain number on the scale
👎🏼To look good, you can't have treats
👎🏼Happiness stems from looking a certain way

Now, Jo has changed her environment and mind through

🤍Joining a community of supportive women who always lift each other up
🤍No longer giving a damn about scale weight, because nobody cares what you weigh!
🤍Shifting to a focus of being stronger
🤍Yoga as much as possible to balance out her Yin and Yang
🤍Walking everyday, her moving meditation
🤍Routine and training for a purpose
🤍Giving herself permission to be kind to herself

All of this has given Jo the confidence to step outside her comfort zone.

She now feel comfortable wearing crop tops in the gym, teaching yoga in front of groups of people and does photoshoots!

Are you someone that struggles with self love and self care?

Head to the link in bio to join our amazing community!

Compare yourself to who you were yesterday, not to who someone else is today.

Competition can be an excellent motivator, however comparing ourselves to others can often cause more harm than good 😒

A great practise is to strive everyday to be better than you were the day before.

If you're looking to accomplish small wins each and every day, head to the link in our bio and start your journey with an inspiring community by your side 🤍

You've got this!

Looking for ways to spice up your breakfast oats? Well the search is over! 🥹🤗

Take a look at our super easy and super nutritious take on this breakfast classic

In my bowl

30g rolled oats
20g Mayvers peanut butter
80g Yopro yoghurt
15g honey
30g banana
20g blueberries
sprinkle of cinnamon
10g mixed nuts

Method

Soak oats in water & heat until cooked

Sprinkle cinnamon on cooked oats

Add fruit, peanut butter, mixed nuts and yoghurt

Serve and enjoy!

Trying this at home? Make sure you share the love and tag or let us know in the comments below how much you liked it! ✨

The STATS ⬇️⬇️
287 calories
48.6 carbs
5.7g fats
14.5G protein

A moment for our amazing member, 👏🏼👏🏼👏🏼

We are SO proud of Ebony's hard work and dedication to her personal growth.

It is truly inspiring to see each and every one of our community step into their power to embrace the WINS that truly deserve to be celebrated.

Take a look at what Ebony has to say ...

Working with Sharn has completely transferred my way of thinking around training, exercise and food. My mindset was always go a hundred and 10 miles an hour, I’d crash, crave extra/naughty food and after feel guilty and punish myself at the gym with wayyyy to much cardio.

Since training with Sharn, she’s shifted my mindset to doing more weights then cardio to tone and shape. I was so worried to do weights because I didn’t want to get bulky.. but Sharn convinced me to TRUST THE PROCESS! And it’s the best thing I’ve ever done not just physically but for my mental health too!

Now I eat to fuel my workouts and to look after and nourish my body. I live now for balance.. I don’t feel guilty for eating a cheeky arvo chocolate with my coffee or a burger with the gals, because I can track it and I’m not going to try to burn it off later.
If I could describe what Sharn’s taught me it would be freedom and love for myself again.

Now let’s talk about the SHOOT 📸!

My GOD, I used to be so self conscious and I could always spot it through my body language, I’d criticise myself so much. Fast forward to this day, I felt happy in my skin and the time and effort I’d put into this challenge. In the past I’d have picked on my arms, or legs etc.. not today! I’m so happy and proud of how far I’ve come with body positivity in today’s society where image is everywhere. The day was filled with with so much support and love from the other girls, like a real sisterhood, with like minded women. The community Sharn has build is friends I’ll have for life, and I feel so blessed to be a part of it. I couldn’t recommend stepping out of your comfort zone enough after this challenge, it’s taught me so much.. and I am so happy ❤️❤️

Owning our story and loving ourselves through that process is the bravest thing that we'll ever do.

Hear what SLF member, Finley has to say about her transformational experience since joining the community 🙌🏼

Take a look ...

Thank you Sharn for giving me the space to learn to love ME!

I can now take photos of myself and I am so proud of the body I’ve built through consistently training hard, fueling my body with MORE food than I ever have before and building confidence in myself both physically and mentally!

- Finley

Are you ready to start your self-love journey?

Head to the link in our bio and get in touch today 🤍

SLF Community Recipe Spotlight - you won't want to miss this 🔥

Take a look at SLF Member, 's recipe, Lemon Herb Chicken Vermicelli Salad 🙌🏼

Ingredients

Lemon & herb garlic seasoning
120g chicken breast
50g vermicelli rice noodles
100 carrots
75g cucumber
5g coconut oil

Method

Season chicken with lemon & herb seasoning

Heat pan with coconut oil and add chicken. Once cooked remove from pan and set aside

Boil jug and soak noodles in bowl. Cover until soft

Add rice noodles, chicken, cucumber & carrots to bowl & enjoy!

Macros

416 Calories
Carbs 52.8g
Fats 6.5g
Protein 42.5g

Sometimes, all you need is a little reminder about how capable you are!

Whatever your challenges are, whatever your trying to accomplish right now, you've got everything you need inside you to achieve your wildest dreams.

Share this with a friend that needs this reminder

Looking to spice up your lunch box with a protein kick?

This 8 minute fix is sure to fill your belly AND please your taste buds 🤤

Ingredients

250g 99% Fat Free Ingham Turkey Mince
200g Domino bolognaise sauce
70g Shredded Zucchini
50g Shredded Carrot
2 Capsicums (approx 120g p/capsicum)
5g Coconut oil
30g Perfect Italiano mozzarella (15g per capsicum)
All purpose seasoning
Tuscan seasoning

Method

Heat coconut oil in pan and add mince. Cook mince through and add seasoning, shredded zucchini, carrots and bolognaise sauce. Keep on low simmer until the mixture absorbs

Once mixture is absorbed, set aside to cool

Remove seeded core of both capsicums

Once the mince cools, add half of the mixture to each capsicum. Grate cheese on top and place in air fry for approx. 3-5 minutes

Once cheese is golden brown remove from air fry

Enjoy!

Macros per serve

Calories 544 calories
Carbs – 19.7g
Fats – 14g
Protein – 69.4g

Meet member, Liv 🤍

Liv joined SLF Online Coaching at the end of November and also joined the Stronger Than Yesterday 8-Week Challenge.

Since November, she’s LOST 15kg and has changed her life!

Here’s what she has to say …

Before starting with Sharn, I used to make excuses for why I didn’t eat properly or why I didn’t train.

My excuse was always … I do shift work and I'm too tired.

I would skip breakfast every morning, I used to stop at the servo every morning before work and buy my lunch out of the hotbox because it was just easier than making food at home. I’d have large portions of unhealthy meals for dinner and I’d eat out a lot because I’d enjoy a beer and socialising with friends & fam.

Before and after work I’d do nothing because it was too much effort and I was too tired.

I slept 4 restless hours a night and struggled to drag myself out of bed every day. I’d feel lethargic and heavy on the footy field. I hated what I saw in the mirror and I used to hide from photos.

Since starting with Sharn, I sleep 8-9 hours a night and I bounce out of bed every morning, full of energy and ready to start my day. Working in the mines, doing shift work is not an excuse anymore. I prepare all of my food for the week and I stick to it consistently because it’s easier, I feel better, I’m seeing crazy results, and not to mention, I’m saving money.

My mindset, routine and lifestyle has changed for the better and I’m falling in love with myself again.

I’m confident getting photos and I’m feeling more agile, light and happy running around at footy training.

I’ve learnt so much since starting and I’m not looking back ❤️

- Olivia

Are you looking to reframe your mindset and explore transformational growth, inside and out?

Head to the link in our bio and start your journey with a like-minded community by your side 🤍

Aim for PROGRESS, not PERFECTION 🙌🏼

Too often, I meet women who are aiming for perfection. 

This can show up in a number of ways, such as striving for perfection with training, nutrition and morning/night time routines!

Let me tell you …

Perfection does not exist.

The problem with aiming for ‘perfection’ is that we end up falling into an ‘all or nothing’ mindset.

When we miss ONE session or potentially eat ONE meal out with friends, we believe that we have completely ‘ruined all our progress’.

I’ve found that women with the ‘all or nothing’ mindset end up completely throwing in the towel. 

Following this, extreme opposite actions such as binge-eating, stopping training all together or eating many more meals out may occur.
 
Once we realise and ACCEPT that perfection does not exist, we can find peace in knowing that a healthy routine does in fact require balance.

A rest day, a delicious dinner out, or even a piece of chocolate = balance!

What is one thing you would like to progress in this week?

Let me know in the comments below!

It’s time to unwind and reconnect ✨

What activities are you doing to fill up your own cup this weekend?

Share your answer with us in the comment section ❤️

At SLF, we focus on educating our members around training and nutrition, which in turn builds the foundation for long-lasting, sustainable results.

Hear what SLF member, Emily has to say about her transformative experience after joining our community!

A few words ...

I first started my "fitness journey" leading up to my wedding and I did what most girls do to and joined an 8 week challenge. I did three 8-week challenges and while I did lose the weight, I always put it all back on again PLUS more.

I was working out every single day, sometimes twice a day doing HIIT classes and eating very low calories and barely any carbs. I have been consistently training with Sharnie for 5 months now (3 of those online) and she has completely opened my eyes to a more sustainable, healthier and most importantly HAPPIER lifestyle.

Flexible dieting gives me the freedom to still enjoy the foods I love and eat out with friends and family. What all of this has taught me is how to fuel my body properly and I have never been stronger or happier!

Beyond any of the physical changes that people can see, by far the thing I am most thankful to Sharnie for is my new found confidence in myself!

Thanks Sharnie for always encouraging me and pushing me to lift heavier or to do that extra rep!

- EMILY

Are you struggling to find time in the morning to prepare a delicious and wholesome breakfast?

Take a look at our busy-gal recipe, Chia Pudding with Berries and Granola 😍

Ingredients

2 Tablespoons chia seeds
1/2 Cup almond milk
20g Honey
100g Vanilla YoPro yoghurt
Berries
Granola

Method

Combine chia seeds, almond milk and honey in small bowl. Wait for 2 minutes and mix again. Put in fridge overnight

Layer chia pudding, yoghurt, berries and granola in large glass

Prepare the night prior and grab-and-go in the morning

Enjoy!

REGISTRATIONS FOR THE STRONGER THAN YESTERDAY 3.0 WINTER CHALLENGE ARE NOW OPEN!

With less than 6 months remaining of the year, let’s finish 2022 STRONG!

The STY challenge focuses on building healthy habits, creating a lifestyle we LOVE and empowering one another to become the best versions of ourselves! 💫

Challenge includes:

💖 Exclusive app access
💖 Custom nutrition
💖 8 week training program
💖 Choose your goal
BUILD - build lean muscle
SHRED - shred body fat
💖 Additional interactive learning modules including virtual goal setting session, weekly yoga flows, guided meditation PLUS MORE!
💖 SLF FB community access
💖 Challenge winner & prizes
💖 End of challenge photoshoot (limited photoshoot spots available) & event to celebrate!

Are you ready to transform your body and mind? Head to the link in our bio to start your journey!

Don't want to do it alone?

Tag a friend in the comments who should join you!

When exercise improves your quality of life, in ways far beyond the physical 🤍

Hear what SLF member, Sophie, has to say about her transformative journey, as she steps into a new space fuelled by empowerment and growth.

We are so incredibly proud of Sophie as she had wanted to message SLF for over a month before starting, but was too nervous!

After a few training sessions together, Sophie felt so much more comfortable in the gym. So much so that she started attending b***y classes, which meant turning up to the gym on her own and training with a whole heap of other girls! 😍🙌🏽

A few words …

“Since starting with Sharnie, my lifestyle has completely changed. I used to party and drink quite a bit and not look after my body at all. I now train weights and and so much more conscious of the foods I eat. I don’t recognise the old Sophie anymore.”

- SOPHIE