Active by Anna

Things I’d love busy mums to stop believing about getting in shape 👇🏼

❌ “I need a detox.”
No, you need to get back to the basics and actually do them consistently. Drink your water, eat well, move your body, train and get some bloody sleep 😂

❌ “Menopause has killed my metabolism.”
Menopause can absolutely make fat loss more challenging, but your metabolism isn’t destroyed. You CAN still lose body fat. Your approach might just need to change.

❌ “Carbs are going to make me fat.”
Carbs are not the enemy. You need energy to train, work, do the school run, make 400 snacks and generally keep everyone alive 😂 Eating too much overall is what leads to fat gain, not eating carbs.

❌ “Lifting weights will make me bulky.”
Do you know how bloody hard women have to work to build significant muscle? 😂

Strength training helps you build and maintain muscle, stay strong and support your bones as you age. You WANT muscle on your body as you get older.

❌ “I don’t have time to work out.”
You probably don’t have an hour every day. That’s fine. But 10-15 minutes? Put the phone down and I reckon we can find it 👀

❌ “I need a gym to get results.”
Tell that to my client Talia, who lost 20kg in six months training from home.

You don’t need perfect circumstances to make progress.

You need a plan that works with the life you actually have and enough consistency to give it a chance to bloody work.

Want help doing exactly that?

Comment HOT below and I’ll reach out with more info 🔥

If you want my post-run protein pancake recipe that doesn’t taste like cardboard… you’re in luck 😂🥞

You’ll need:

20g rolled oats
100g banana
2 eggs
20mL unsweetened almond milk
20g EHPlabs | Be Empowered Oxywhey vanilla protein powder
2.5g baking powder
1g cinnamon
10mL sugar-free maple syrup

380 cals | 30.8g protein | 34.8g carbs | 12.3g fat

Chuck that s**t in a blender and blend until smooth.

You can make a few smaller pancakes OR, if you’re like me, make one giant pancake… which is all well and good until it comes time to flipping it lol

Cook on both sides, whack your maple syrup on top and you’re done.

And just remember ladies, it’s not always about looks. It’s what’s on the inside that counts. She might not be the prettiest pancake you’ve ever seen, but she tastes bloody good AND has 30g of protein.

Would also like to note my kids love eating these too😎

Fit: Muscle Nation Apparel + Supps + Food DC ANNALIESE17

Decision fatigue free cooking 👏🏼

I’m a massive meal prep girl. I plan my meals, do my shop and prep ahead because the LESS I have to think about food during the week, the better 😂

But sometimes I look at the meal I’ve planned and just think… nah. I want something different.

And THAT is where these new My Muscle Chef Protein Meal Bases are bloody handy.

They’ve already done the time-consuming part. The protein is slow cooked in the sauce, I just heat it up, add whatever sides I feel like that fit my macros and dinner is done.

Something different.
Tastes bloody good.
Up to 86g protein per pack.
Ready in about 5 minutes.
And fk all washing up 🙌🏼

Because even when you’re organised, sometimes you just don’t want what you planned 😂

This is exactly the kind of backup I want in my fridge for those nights!

My Muscle Chef

7kg down in 12 weeks… and she was already active, fit and eating pretty well.

Steph didn’t need to start training 6 days a week or cut out carbs… She needed the right strategy.

Heading into perimenopause, her weight had slowly started creeping up. She’d be “good” all morning, absolutely starving by the afternoon and then find herself snacking because she was bloody hungry.

And when she started with me, she was DREADING tracking calories and macros 😂

She’d tried it before, decided it was way too hard and put it straight in the too-hard basket.

Fast forward 12 weeks…

She’s 7kg down.
She’s rarely hungry.
And tracking her macros has somehow become one of her favourite parts 😂

Her original goal was to lose 5-7kg in 6 months and she’s bloody done it in 12 weeks.

And this is exactly why doing more isn’t always the answer!

Sometimes you don’t need to train harder, eat less or be more disciplined.

You just need to know what YOUR body actually needs, have a plan you can consistently stick to and the right support.

If Steph’s story sounds a little too familiar, comment STEPH and I’ll show you how I can help 🫶🏼

Blind fold your bestie to taste test EHPlabs | Be Empowered protein bars 😂

Great excuse for a catch up.

The chaos continued. We got the job done. Full bellies for the girls 🫶🏼

160 cal and 18g protein per bar with a huge variety of flavours that are all top notch!

Grab yours online through EHPlabs AUS/NZ EHPlabs | Be Empowered or head to your closest 7/11!

Busy mum with only 30 minutes to train at home? Save this👇🏼

You do NOT need a fancy home gym or hours to train.

Take your ass to Kmart, grab yourself a set of dumbbells and start here 😂

3 sets x 10 reps of each:

🍑 RDLs
🦵 Lunges
💪🏼 Shoulder press
💪🏼 Bent-over rows
💪🏼 Floor chest press

Do this twice a week and focus on getting really bloody good at these movements.

As they start to feel easier, progress them. Add reps, improve your control and range of motion, or eventually grab yourself some heavier dumbbells.

Because 2 x 30-minute strength sessions that you can actually fit into your week will do a hell of a lot more for you than the 5-day training program you never bloody do.

You don’t need more time.

You need to make the time you DO have count 💪🏼

Save this for your next home workout!

If you’re only using the scales to track your progress, you’re missing half the bloody picture!!

Because your weight can stay EXACTLY the same while your body is changing.

You could be losing body fat.
Building lean muscle.
Holding more or less water.

And your normal bathroom scales will just give you the same number 4 weeks in a row🙃

This is why I’m loving my Hume Health Hume Pod.

Yes, it gives you your scale weight, but it also gives you a much bigger picture of what’s actually happening inside your body, including:

Body fat %
Muscle mass
Skeletal mass
Visceral fat
Subcutaneous fat
Body water
AND a s**t tonne of other metrics.

So when the scales haven’t moved and your brain immediately goes, “F**k, this isn’t working”… you can actually look at your body composition and see the progress that scale weight alone can completely hide.

‼️ Because weight loss and fat loss are not the same thing ‼️

And progress is SO much more than one bloody number on the scales.

The Hume Pod is currently 50% OFF, and my code gets you an EXTRA 20% OFF the sale price.

Comment HUME below and I’ll DM you the link directly or use code ANNALIESE at checkout!

5 fitness myths mums (and all humans) need to stop believing 👇🏼

MYTH #1: Eating “healthy” means you’ll lose weight.
You can eat all the healthy food in the world, but if you’re eating too much of it, you won’t lose weight. Fat loss still requires a calorie deficit. Healthy ≠ calorie free.

MYTH #2: Carbs make you fat.
Nope. Eating too much overall can cause weight gain. And as busy mums, carbs are bloody useful. School runs, work, lunchboxes, afternoon activities, dinner, the bedtime marathon AND our own training… we need energy 😂

MYTH #3: Strength training makes women bulky.
Please don’t flatter yourself 😂 Building significant muscle as a woman is fu***ng hard. We simply don’t have the same testosterone levels as men.

That “toned” look everyone wants - It’s having lean muscle with lower body fat. And to build the muscle part, you need to strength train.

Not to mention how bloody important maintaining muscle and strength becomes as we age.

MYTH #4: You need to train 5-6 days a week.
You don’t need to train like a bodybuilder to get results. For a busy working mum, 2-3 quality strength sessions every single week can get you bloody far.

Consistency > smashing yourself six days a week for three weeks and then doing nothing.

MYTH #5: If you walk 10,000 steps, you can eat whatever you want.
Unfortunately your Apple Watch doesn’t hand you an unlimited food voucher when you hit 10k 😂

Steps are fu***ng fantastic for your health and increasing daily movement. But if fat loss is the goal, you still need to be in a calorie deficit.

Basically, stop making this s**t harder than it needs to be.

Eat enough to support your body and goals. Lift weights. Walk. Do it consistently. Repeat.