Body Engineering by Bronte

29/01/2022

I want to tell you what happened to me today.
Someone said to me “wow you’re so tanned but it’s a shame you’re not in better shape, you’d look so good if you lost a bit more weight.”
I was horrified. I felt mad, I was offended.
I haven’t tracked my calories in almost 2 months now. But I don’t mind. For the first time in my life, I’m happy with my life, my health is better because I’m more educated, armed with knowledge of what to avoid for better gut health, how much sleep serves me well etc. I’m good.
I still have goals, I’m not perfect and I don’t want to be. My goals are to ensure my lower back is healthy, and I’m PROACTIVELY strengthening supporting muscles to avoid injury. And to also maintain higher levels of energy so I can box once a week 🥊
I’m going to name and shame the person who said that horrible comment.
It was me.
It was the doubts in my mind, the thought of what someone else might think. But that thought that I had, the doubt had no evidence to be true. It wouldn’t stand in the court of law
I used to view myself in this light all the time. Yes all the time.
I’m good now. I’m healthy, I’m happy. I’m wealthy in health. I’m not the ‘goal scale weight’ because I actually don’t have a goal weight related to gravity anymore.
Stay tuned for the delivery of all the info you’ll ever need to feel like this.
Even my journey on how to not carry the weight of that internal head noise, the imposter in my head.
Invest in yourself, forever.

07/01/2022

Some of you are scared of commitment. Scared of investing. Scared of virtual coaching.
And I understand I really do.

I’m a wealth of knowledge in the following areas;
- Fitness Programs suited to your goals and current health
- Nutrition that compliments your goals and current health
- Advice on lifestyle habits that best suits your goals
- The ability to be support when you need it most.
But I’m not the only one out there, there were diets now there’s a million coaches wanting your business, I get it it’s daunting.
- Women’s Health
- Lifting to get strong
- Mistakes to avoid repeat dieting

I’d love to reach more of you, and give you my knowledge to practice either on your own or with me. To empower you to learn what you need to know.
I have the perfect idea - stay posted.

04/01/2022

You’re bloated, you’re feeling sluggish and kicking yourself about not being in the same boat as the fre$h girls on social media with their new planners and 5 workouts under their belts so far
It’s ok. Don’t panic. Here’s what can harm and hurt -

🤬 don’t dive into a juice detox
🤬 don’t starve yourself
🤬 don’t jump into 2 daily HIIT workouts

😎 DO start your next day with a wholesome protein rich meal
😎 DO get moving in the morning, even if you’re not a morning person
😎 DO go for a walk, walk for ages, just keep walking
😎 DO drink the water
😎 DO invest in education (me)

Pictured - me drinking my orange+ginger juice WITH my breakfast 🍳

Let’s get started on the only path you’ll need this 2022, DM me to get started with coaching

18/12/2021

I’ve had a few clients ask me this week for advice regarding staying on track for Christmas 🎄

And here’s what I have to say.

It’s less about what everyone else is doing, the materialistic items you wish for at this time of year, and more about the things you truely want;

Better gut health
A better relationship with your body
Great overall health and energy
A faster, stronger body?

You can work on achieving all of these things this Christmas.

Here are my tips;

- spend time with those who respect you and your boundaries. Walk away from ignorant comments that you don’t appreciate.

- you don’t have to get wasted. Stay hydrated, as we all know what happens when you put away a bottle of wine - snacks, disturbed sleep, depletion of essential vitamins and minerals

- stack your plate full of protein, veggies/salad and some delicious carbs like rices, all the potatoes 🥔 from morning to night - especially for breakfast and don’t feel pressured to overeat

- keep moving. A walk is just as good, if not more benefitical than a 28 min HIIT class and it also comes in handy when you’re suffering from the post lunch bloat

- rest and relax. And enjoy your time.

- practice saying no when you want to, you’re in control.

I have a plan in place for how I will nourish my body, stay on track and not deplete my health over the silly season. I hope you can also do the same!

To my clients for 2021 - thank you. I hope you all have a wonderful Christmas and a happy new year 🥳

21/11/2021

Here’s me struggling
To show you that I am not a professional athlete and I don’t have to be to be a fantastic coach.
PS. How many calluses did I get from this?

16/11/2021

How many of you choose a main meal that’s under 300 calories because you want to lose weight?
Yeah me too, I used to do this all the time.
So what happens between meals? And at the end of the day? You’re hungry, hungrier if you throw some movement in there too…you might head for some fruit, açai bowl, granola and yoghurt because it’s healthy - right?
There you have 3 x 250 calorie meals = 750 calories
Plus 3 x snacks;
Açai bowl - roughly 500 calories
Granola and yoghurt - 300 calories
‘Protein bar’ - 200 calories
Total snacks = 1,000 calories

And you’re still hungry.
Especially after the sugary açai bowl…
Eat 👏 denser 👏 main 👏 meals
Eating volume in your main meals filled with nourishing foods will allow your digestion time to break down meals - goodbye bloating

Protein packed meals will keep you fuller for longer

Meals at dinner time filled with low GI carbs will help stabilise your blood sugar levels, giving you a nice sleep 😴
Want to know more? We can run through it all together

15/11/2021

How Sarah lost 15kg and is keeping it off…
Sarah, one of my long term clients with the right attitude. That’s it, that’s the big secret to 15kg weight loss 😂
What we have been doing;
- Sarah has been super active. She’s been mindful when there hasn’t been a lot of unplanned movement and makes up for it around her busy schedule
- Sarah has been cycling calories for the last 2-3 months around her menstural cycle - 1 lower calorie week, 2 higher and then 1 in maintenance.
- Sarah likes her lifting routine. This makes a massive difference as exercise isn’t a punishment
- Sarah is beyond consistent. This has been key
Want to know more? Want to learn how to keep weight off? Want a routine that works for you?
You know where I am, message me today to enquire about your journey!

15/11/2021

How I ruined my health…every woman’s guide on how to stay on top of your health and well-being.
1. I did too much high intensity exercise when my body was trying to heal
2. I drank a lot of alcohol and coffee without food - my liver struggled to detox
3. I pulled all nighters and didn’t prioritise sleep
4. I fasted, often with no plan
5. I didn’t establish boundaries
6. I ate fast, cheap and nasty food

The one common denominator in the above is stress. My body was under stressed by - trying to detox, trying to stay alive with starved, and deprived of sleep, then on top of that - I thought I’d throw in some high intensity exercise to burn more calories…my poor body.
Myths
“I have so much energy when I fast!”
- yeah because your body is under stress trying to stay alive without food. That’s your adrenaline.

“I love working off a hangover with a run.”
- all your doing is putting your body under more stress while it’s trying to detox

“But I can have naughty food sometimes, as long as I account for it in my calories”
- yeah and how’s your gut health?
Fun fact - last April I had my period 3 times. That’s. Not. Normal.
Look after yourself, or you’ll pay the price over time.
Here’s me having my first cocktail in 4 months, was drunk after 1 😂

08/11/2021

How to eat well on a weekend away 🥂
I went away for a belated birthday weekend just gone with my hunny and I had choices, we had choices every time meal time approached.
What do you feel like for lunch?
😂
I dunno, what do you feel like?
*googles organic, gluten free cafe near me* 😆
Step 1. Pick a location with great variety, lots of options from the ground and animal proteins 🐄
Step 2. Priorities your protein, build your meal around it. Steaks, seafood, chicken, eggs etc.
Step 3. Add in your veggies/salads, lots of colours and flavours - cheese is okay too (always)
Step 4. Carbs. Gravitate towards the lower GI carbs - sweet potato, root veggies, rice and breads but in small amounts and watch the potential bloating.
Step 5. Eat. Slower. Yes I’m talking to you. Slow it down, enjoy every bite.
Step 6. Lots of water and minimal sugary drinks to keep your tummy happy 😊
And there you go! Gut friendly, health friendly, no bloat go to’s.

02/11/2021

My services explained…plus prices!

I love helping women with their health and well-being. And have found multiple avenues to explore with my clients to overcome deeper hurdles to life long success.
These are my services.
All of these services are offered 1:1 virtually and provide my clients with ultimate support and accountability every step of the way.
Why these prices?
As I continue to study, learn and become in demand, I wish to maintain a high level of service to a small group of clients and believe my services are apart of a toolbox you’ll be able to use for life.
Keen to get started? Send me a message 😊

11/10/2021

Here’s my day on a plate!.
Jokes, this is my breakfast, first breakfast out post locky D.
Now let’s address this day on a plate BS. I call it BS because many women are asking influencers for their day on a plate, and for a certain reason. They’re looking for a way in. Or more of a way out, a way out of their never ending routine of either yo-yo dieting, poor gut health or psychological body image expectations.
Now I’ve seen some great and some absolutely nutrient poor days on plates from influencers.
We look to these toned, women online who paint a picture of their amazing health routines and also bodies in swimwear and we foam at the mouth “I WANT TO LOOK LIKE THAT, I SHOULD START EATING WHAT SHE EATS!”
But we forget, we forget that 1. Generics play a huge role into how someone appears, how their bodies adapt to diets and exercise. 2. That social media is a highlight reel. Some days on plates are fake af and don’t include the weekend binge drinking and drug use.
Now if you’re looking for advice, you may be shocked to find that honest days on plates may look like this, or otherwise. That they may not include alcohol, or process foods. They might not include dessert every night, or high lactose foods. And that’s just how people eat, and it compliments their well-being and training.
My point is, don’t try to mirror image influencers, or anyone else, they’re not you and you’re not them. Seek PROFESSIONAL advice, invest financially in amazing advice. You’re the only body you have, look after yourself.

09/10/2021