Feature Dan – Mindsharp Fitness and Nutrition

Welcome to our newest Friday Feature! This week we caught up with Dan from Mindsharp Fitness and Nutrition. I wanted to feature Dan because I believe this guy really knows his stuff. If any one is looking for help with their nutrition please send him a message over on Facebook

Tell us a little more about Mindsharp Fitness and Nutrition… 

The reason why I started Mindsharp Fitness & Nutrition is because time and time again I’m seeing that the biggest frustration people are having isn’t necessarily having the right exercise program or the right nutrition program, and while this is still extremely important, the biggest challenge that most people are dealing with is having the right state of mind in order to support the systems that are required in order to achieve their health and fitness goals.


What is your number one nutritional tip? 

Know your calorie intake, and how much energy you’re expending on a daily basis. I’m not saying you should count your calories every single day because that’s simply not sustainable. But I would highly recommend gauging the average amount of calories you’re consuming each day.

What does health mean to you? 

Being healthy to me means feeling fit, strong, confident, and empowered. It means being realistic and doing what works for you and your body. Health to me means having an optimally performing body and mental state. Both are just as important.

Three people you would love to have dinner with? 

Gary Vee, Eric Thomas, and my Rottweiler, Meeka 😀

What is your favourite inspirational quote? 

Wake up in relentless pursuit of your dreams every single day! Or quit. NO between.

What is your favourite way to workout? 

I always like to mix things up, but I’ll always be in the gym every morning for HIIT (High Intensity Interval Training) and back in the evenings for Hypertrophy style training most of the time.


What is your go to throw together meal? 

Well as of late I’ve been having sugar cravings, so I will have one scoop of chocolate MFL protein (the best) with 1 tablespoon of peanut butter (Pics of course). Add small amounts of water and stir until a sludge is formed, then slice up one banana, throw it in and enjoy!

What are you currently reading? 

How To Win Friends And Influence People by Dale Carnegie – Awesome book!

When you are lacking motivation how do you get it back? 

When it comes to motivation there are really only two keys to being motivated and sustaining it. Outcome clarity and outcome connection. With outcome clarity, you must be VERY VERY specific on exactly what it is you want to achieve. If it’s a 20kg weight loss for instance, ask yourself “why is that important that I lose 20kg?” Confidence and to feel more beautiful? “And why is it important to feel more confident and beautiful?” Keep asking “why”, and eventually you will chunk down all the way to the REAL core purpose for achieving that goal. In order to stay motivated, you MUST have an emotional driver. With outcome connection, you need to reverse engineer EXACTLY how you’re going to lose that 20kg starting from this very moment, and realising that every single thing you eat, every single calorie you burn is leading to the 5kg loss, the 10kg loss, and eventually the 20kg loss. When someone is lacking motivation, either they don’t have a strong enough emotional connection to the goal, or the clarity around it just doesn’t excite them.

Being an Adult – Getting your SHIT Together

According to Urban Dictionary adulting is ‘to do grown up things and hold responsibilities such as, a 9-5 job, a mortgage or rent, a car payment, or anything else that makes one think of grown ups’.

Basically ‘adulting’ is having your shit together and lately I have really come to the realisation that not much adulting has been happening in my world. I have been feeling stuck for a little while now, I feel like I haven’t pushed forward with business, life, my goals, or anything really, and while being stuck is easy it isn’t something that is going to get you anywhere in life – hence the not much adulting happening over here. In fact my shit is so out of whack that I have just been told I have adrenal fatigue….some people who know me will be shaking their head saying ‘I told you so’. See I am an all or nothing person; I either give absolutely everything I’ve got into something, or I do nothing at all, and this is a sure fire way to achieve absolutely nothing.


This realisation, along with the fact I have about 9 unfinished projects sitting over here, lead to me coming up with a blog series on getting your shit together. This series is going to focus on a range of different things and I will post probably once a week with what I am currently focusing on. I am using this as a tool for myself so I can get my shit together and start to really smash some goals, but I am sure there will be at least 1-2 topics that will help you out so make sure you click that subscribe button and join me on this new journey. Some of the topics I am going to be covering are;

  • Where are you now
  • Goal setting
  • Routines
  • Health and Fitness
  • Weekly planning
  • Wealth creation
  • Decluttering
  • Embracing change
  • Positive thinking
  • Beating procrastination
  • Comparison
  • Career
  • Family and relationships
  • Fun and recreation
  • Giving back
  • Personal development
  • Spirituality
  • Breaking bad habits
  • Banish excuses

Are there any other topics you want to see covered? Let me know in the comments below!








F*** it’s the 1st of August

Today was one of those days when you look at the date and think ‘holy shit, how did that happen’ – I mean it is already the first day of the 8 month!!! I am sure I am not the only one experiencing this feeling right now….who’s with me???


Every day I talk to people about their goals, what it is they want to achieve, when they want to achieve it by, and how they are going to get there – and every year no matter what I always find that this is the time of year people freak out. We reach a point where we have an oh f*** moment (like I did this morning), and we wonder what it is we have actually achieved. This feeling can either make us go downhill really fast as we think f*** it I will start again next year, it is already too late to make changes (if this is you cut that negative crap right this instant because I am looking for sparring partners and I will be happy to knock that crap out of your mouth), or it gives us the massive kick up the ass we need and we turn everything around.

Even though 7 months of 2017 have already flashed past us, we still have a whole 5 months left to make this best freaking year yet. I know, I know….7 months have just flashed by, so 5 months really doesn’t feel like a long time, BUT IT IS! We still have 153 days in 2017, and that is enough time for me to turn a year older so it is definitely enough time to smash out a big goal.

The key to making the next 5 months (153 days) really mean something is to set a big goal that you are extremely passionate about and focus on that. Stop trying to do too much! Stop trying to be everything to everyone, and start making moves for yourself (this is not being selfish, this is your god damn right). No matter what your goal is, it could be career related, health and fitness, travel, absolutely anything you love, make sure you know why you want to achieve it. Make an action plan and start doing something towards achieving it every day.

What are you going to do to make the next 5 months count?


12 Motivational Quotes

Are you in need of a little inspiration to kick start your health and fitness journey, or do you need that extra push to take you to the next level. No matter what type of inspiration you are after, sometime a little quote is all you need to give yourself that kick in the backside. Here are some of my all time favourite quotes…..and I haven’t put them on top of pictures of fitness models, because in reality this sometimes takes away the meaning behind the quote – people get so caught up in wanting to look like the picture featured that the words blow straight over.

Take some time out to find the quotes that inspire you the most and write them down; put them in your journal, put them in places where you will see them daily, even set quotes as your morning alarm to help get you up and out of bed.


If it doesn’t challenge you, it doesn’t change you – Fred DeVito 

Tough times never last, but tough people do – Robert H. Schuller 

You don’t have to be great to start, but you have to start to be great – Zig Ziglar 

Kick ass not kiss it – Jess Reive

Some people want it to happen, some wish it would happen, others make it happen – Michael Jordan 

Get comfortable with being uncomfortable – Jillian Michaels 

Success is the sum of small efforts repeated day in and day out – Robert Collier 

Workout because you love your body, not because you hate it 

Fitness is not about being better than someone else… It’s about being better than you use to be – Khloe Kardashian 

You don’t get the ass you want by sitting on it 

The best project you will ever work on is you 

Love your body with good food, movement, and positive vibes – Jess Reive 



Feature Rhiana – Kasey and Co

Haven’t heard of Kasey and Co?…then you definitely need to head over to Facebook right now and start following. Rhiana is an amazing writer and I love every single one of her blog posts, I swear they will have you in fits of laughter. Although she has you laughing your tits off, she also addresses those things most of us don’t like to talk about, and she addresses so pretty important topics. Here are my favourite 3 blog posts she has written lately…

  1. Things to Stop Giving a F*** About in Your Mid Twenties
  2. Self Timers and Pretending to be Hotter Than I Actually Am
  3. Emotional Abuse and What I Learned

See what she has to say below…


Tell us a little bit more about your blog? 

I run a blog called Kasey and Co, and to sum it up it’s a place where I talk about all the things you might be too awkward to bring up on your own! I found that when I read most blogs, I got so sick of promotional posts and just being shown the perfect parts of people lives, so I wanted to have a space where people could feel NORMAL, have a laugh at my misfortunes (lol), and could read about important topics in a more interesting way.
I talk a lot about relationships/dating, mental health, confidence and advice, and I tell a bunch of stories!
What is your favourite inspirational quote?
It’s a quote from Frida Kahlo, my favourite painter. It’s one of those ones I remember when I feel a bit like I’m just floating through life, or feeling like I’m in a rut on my own. No one is as weird as they think!

“I used to think I was the strangest person in the world but then I thought there are so many people in the world, there must be someone just like me who feels bizarre and flawed in the same ways I do. I would imagine her, and imagine that she must be out there thinking of me too. Well, I hope that if you are out there and read this and know that, yes, it’s true I’m here, and I’m just as strange as you.”

If you could have dinner with any 3 people who would they be and why? 
Stevie Nicks – Fleetwood Mac is my all time favourite band, and I just think she’d spin some great yarns about the 70s.
Chrissy Teigen – because she def cook something BOMB, and then she’d just entertain me all night roasting people on twitter.
Alice Cooper – I think he is hilariously awesome.
What are you currently reading? 
I’m currently rereading Milk & Honey by Rupi Kaur. It’s a book of poetry separated into 4 chapters, and each chapter deals with a different type of pain. Would highly recommend it to all women as essential reading – especially if you’ve had struggles with abuse in both relationships and family.
Favourite tune? 
Oh man, it’s so hard for me to pick just one! I’m going to cheat a wee bit sorry Jess, and choose one playlist! I’ve been blasting the Guardians of the Galaxy 1&2 soundtrack – my coworkers can attest to how often I’m scream-singing “DO YOU LIKE PINA COLADAAAAAAAAAAAS.. AND GETTING CAUGHT IN THE RAIN”.
Favourite way to workout? 
Pilates! Particularly Reformer Pilates. It’s just about the only form of exercise I thoroughly enjoy. I go to Tiaki Pilates in Wellington, and I try to go 3 times a week.
Why I love it:
1. You get to lie down
2. There are no mirrors anywhere!
3. Majority of the people in my class are old, so no competitive aspect!
4. No need to worry about awkward farts like in Yoga
Number one throw together meal? 
When I’m being shit at life… Sourdough, dips & Balsamic Vinegar. BUT when I’m being good (normally), it’s Char Sui Beef Bowls. 
Cook a bunch of rice (white or brown), then pan fry cubed beef in Char Sui sauce and Siricaha Hot Sauce, then steam or fry a whole bunch of green veggies – I usually choose Broccoli, Bok Choy, Beans, and Courgette. Then layer the rice in a bowl, the plop all the rest on top in segments.
Bonus if you have pre cooked rice, then it’s even faster! Yas.
When you find yourself lacking motivation, what helps you to get going again? 
Honestly, it’s a combination of two things. I let myself have a massive whinge, maybe a cry if I need it – get all the negative emotions out, and feel sorry for myself for a bit. Once that’s done, I need some tough love. I usually message my best friend and she will tell me to get the eff off my butt and keep pushing! I think it’s really important to have people around you that will push you when they know you need one – team work people!
Advice for making 2017 your best year yet? 
I think 2017 should be the year where you should give less fucks. No matter your age or where you are in life, it’s a huge drain on your self esteem and confidence if you’re concerned with the perception of yourself to others.
A really great way to do that is to work out your own priorities, what matters most to YOU, what makes you personally happy, and what you want your life to be like. I always ask myself, why does this matter? Does this affect me in any real way? And if I can’t give myself a great answer, I try to give less fucks about it.
For example, you are feeling down because you saw your shitty ex with a better looking new partner. Why does this matter? It doesn’t, you’re not in that persons life anymore. Does this affect you in any real way? No, it might make you feel a it sad, but it has no concrete affect on anything you do. So you move on, and care less!
Also, definitely try to express your happiness and love more! We are conditioned to downplay compliments (What, this old thing?!) but I feel so much happier when I give really authentic compliments. Tell people you love them, make a point to compliment staff if they’ve gone above & beyond to help you, tell your partner that they have the best smile you’ve seen in your goddamn LIFE.
It makes a difference to them, and you’ll feel happier too, I guarantee it.

And so it begins….the journey back to the ring – Issue 1

(Think of that sound a tape makes when rewinding….and if you can’t hear this then you are clearly younger than me)….We are now back in time, 12 months ago where I was feeling a little bit down and out coming off a loss after my kickboxing fight, BUT worst than losing was that nagging pain I felt in my right achilles.


When preparing for my fight last year I started getting a nagging pain in my achilles, this came and went while I was skipping, sparring, and trying to move to avoid getting hit (a key element in my sport). However, I was so determined to get inside that ring that I pushed it aside and thought f*** it plenty of people have fought with injures before so can I.  Looking back now I can see that this was probably a silly idea, as the pain went from only being there during certain exercises to stopping me from getting out of bed in the morning. So this time last year I dragged my ass back to physio, and I am so thankful that I did, because I found out an achilles tendon usually takes 2 years to heal, but a year later I have been given the all clear and am told I am good to go (as long as I don’t go and do anything too crazy).

The past year has seen me go back and forwards between physio, podiatrists, and a tendon specialist. It has seen me eat crap food and put on weight (a whopping 9kg since my fight). It has seen me be very inconsistent with training; kickboxing has to be put on hold, running was a no, and even weights was a struggle (let’s face it, I am one of those weirdo’s who prefer leg day any day, rather than working upper body), so I am not just feeling unfit and looking out of shape I am both of those things right now and take full responsibility. I even had my own blood injected straight into the torn part of my achilles…cue the f word and MY MOST PAINFUL EXPERIENCE TO DATE!


BUT now I have the goal to step back into the ring before 2017 says its goodbyes, so I am on a journey to get back to the ring. This journey inspired me to create a blog series because it is essentially showing you how someone is going from being inactive (broken) and unfit, to getting healthy and fit again. It is not just a journey of fitness and nutrition but a massive mindset journey. If you have ever stepped inside that ring before you will know what I am talking about. So from now on I am going to be doing a blog post every couple of weeks documenting my journey and what has been happening, but for now it is time for me to sign off and make a plan that includes;

  • Training schedule
  • Meal prep
  • Making water my one and only
  • Strengthening my mind
  • Getting out of my comfort zone
  • Not over doing said injury
  • And just generally smashing it

Stay tuned, there is more to come.



One Pan Sausage Bake

Let’s face it, cooking can be a b****! I say this and I am someone who loves cooking, but we all have those days when the last thing we want to do is stand over a hot stove. This meal is a winner because it is quick, easy, and only uses one pan, which means way less dishes – this is always an upside for me. I have been using this recipe for weeks now as part of my meal prep and I am still loving it. You can switch up the flavors by changing the vegetables used, and changing the flavour sausages you use (think beef, lamb, pork, chicken, chorizo).



  • 6 sausages
  • 250g green beans
  • 1 broccoli
  • 1 red capsicum
  • 2 kumara
  • 1/2 cup olive oil
  • 2 teaspoons mixed herbs
  • salt and pepper, to taste
  • 1/2 teaspoon chilli seasoning


  1. Pre heat oven to 200 degrees celcius, and line a baking tray with baking paper.
  2. Prepare all vegetables: chop beans in half, chop broccoli into small pieces, slice capsicum, and cut kumara into small pieces. Place all vegetables on lined baking tray.
  3. Chop sausages into thick slices and add to tray.
  4. Pour olive oil, and sprinkle all herbs and spices over vegetables and meat. Toss to distribute more evenly.
  5. Bake for 15 minutes and toss.
  6. Bake for a further 10-15 minutes so vegetables are crispy and sausages are brown.

Tip: You can get more out of this meal by adding quinoa. Quinoa will also up the protein content and adds that extra boost.

Advice from my Members…

The health and fitness industry is a confusing place, it seems that no matter where you look everyone is telling you to do something different. There is unlimited amount of information out there, in books, on the internet, workshops, boot camps, and more, but what should we actually be listening to. Unfortunately it is those very people, the health and fitness professionals, who are spreading all these misleading messages, so today rather than giving you advice from a profession I am sharing 10 pieces of advice from my members – from everyday people who are working towards creating and living a healthy lifestyle; sometimes the best advice doesn’t come from the professionals, but the people who are in the trenches and doing the work themselves.


‘Set goals to help motivate yourself to do the best you can. Listen to your body and push yourself in every way your body allows. Everybody has to start somewhere, so start small an grow big.’

‘Always give 100%. If you can finish a training or game and honestly say you gave it everything, that’s all the trainer/coach can ask for.’

‘Just start!! It may feel like it’s all too challenging when you look at your end goal, but if you are making even small changes in the right direction then it might take a while, but you’ll eventually get there. And once you start making those small changes it gets easier to continue to do so.’


‘The hardest part is making a decision to be active. Once you have that sorted the rest will follow. Listen to your body and know that every journey has to start somewhere.’

‘Don’t give up! Believe in yourself because you are AWESOME! You are a limited edition and don’t try to be someone else, just be healthier, fitter, happier you.’

‘It is better to get the technique right and do it slow while making the muscles work, than trying to finish as fast as you can and getting nothing out of it, except fatigue.’


‘Take 30 minutes of ‘me’ time and do any exercise you love. It really is an investment in yourself. Be surprised at what you can really do, at any age. It’s never too late, so believe in yourself and do it.’

‘Keep going, set little goal and always enjoy it.’

‘Don’t let one missed day trip you up. You will get the encouragement you need to get back on track at the gym with Jess. Unlike other gyms, you’re more than just a number at Fitness Dynamics.’

‘Don’t put too much pressure on yourself to be perfect. Sometimes you don’t get to work out, sometimes you indulge more than you should. It happens. But we can be overly hard on ourselves when we do, and we punish ourselves. Don’t let yourself get caught up in negative thinking, because no one is perfect all the time.’

Share your best piece of health and fitness advice in the comments below =)



Where the F have I been? – The Fitness Dynamics Relaunch


Let’s start off with some hard hitting truths shall we, because when it comes down to it, it is these truths that have made me go a bit awol – I seem to have disappeared from the world of social media, even after announcing my return (shots fired…in my own general direction).

So after doing a little bit (more like a lot) of soul searching, and not the kind where I find my way to the bottom of a bottle of Candian Club, I mean real soul searching – asking myself some deep and meaningful questions, reevaluating where I am at now and where I ultimately want to be. Some soul searching that required a lot of ripped pages in my journal, a lot of oh f*** moments, and a lot of I don’t know how to face this statements – I realised that if I continued to keep doing what I was doing then I would NEVER achieve my goals and dreams – instead they would just continue to be that, goals and dreams. I came to the conclusion that although I FREAKING love what I do, I have been treating my ‘business’ as a hobby and not a business, and this is why I am not where I want to be. Cue the sad moments, the slap in the face, the I shoulda woulda and coulda, and that is where I have been hanging out. BUT from this searching came something amazing, because I have now thrown myself into realunching Fitness Dynamics and making it all that I dreamed it to be. This is the first realunch of Fitness Dynamics, because believe me when I say another one will be coming when the gym opens. So where have I been the last few days???

I HAVE BEEN HITTING THE DRAWING BOARD! The past few days I have been a living and breathing brainstorm as I took to completing the first process of the realunch – the planning phase. Many pieces of paper, many photos, many journal entries, many pins, some string, many to do lists, and a whole lot of of brainpower later I am  happy to announce that the planning phase is complete! This plan is just the needle in the straw of what is to come, but it is definitely an exciting step in this journey (disclaimer this journey will take a couple of months, but I thought I would keep you updated here on the different phases). If you are keen to see where this relaunch is heading then keep checking back in and join in on my excitement.

A quick sneak peak into the 8 different categories I am focusing on in the relaunch

  • Relaunch event
  • Gym
  • Online coaching
  • Events
  • Clothing
  • Social Media
  • Website
  • Book published

3 No Equipment Workouts


Want to know what the most remarkable machine is in the gym? This is a bit of a trick question because the most remarkable machine is actually your body. As long as you have a body then you have your very own gym. – Extract from upcoming book.

No equipment workouts mean there are no excuses.

Raining? Do the workout inside! Cold? You will soon warm up! Don’t have time? You have time for whatever you make time for! Away on holiday? You still don’t need equipment – these can be smashed out in your hotel room, at a park, at the beach. You can do it anywhere and any time!

Below we have three workouts that will get your body moving, heart pumping, and breathing heavy.


  • 200 Mountain Climbers
  • 200 Squats
  • 200 Hot Hands
  • 200 Jumping Jacks
  • 200 Crunches

Comments: There are a few different ways you can complete this workout, and it can be modified to suit your fitness level. Firstly you can complete 200 reps of each exercise ticking them off one at a time. Or you can complete 200 reps of each exercise, but break it down, doing 50 of each exercise for 4 rounds (or something like this). Or if 200 is too much break it down and do a 100s challenge, completing 100 reps of each exercise.


Circuit: Complete 3-5 rounds of each exercise

  • 10 burpees
  • 20 squats
  • 10 push ups
  • 10 sit ups
  • 50 high knees
  • 20 alternating lunges
  • 20 ab cycle


  • 1 burpee
  • 2 lunges
  • 3 push ups
  • 4 jumping jacks
  • 5 squats
  • 6 sit ups
  • 7 hot hands
  • 8 jump squats
  • 9 leg raises
  • 10 caterpillars

This is a ladder workout; complete 1 burpee, then complete 1 burpee and 2 lunges, then complete 1 burpee and 2 lunges and 3 push ups. Continue this sequence until you have completed the whole ladder 1,2,3,4,5,6,7,8,9,10.

If you are unsure on any of these exercises please comment below and we will get back to you.