Susy Natal Online Coaching Are Designed To Fit Your Lifestyle

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Train smarter, not harder

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My coaching and programs are designed to fit in with your lifestyle, not your instagram

Life can be really busy and it does not go on hold for any goals that you may have, but that is no reason to abandon them. My coaching and programs is designed for busy individuals who do not have all day to spend at the gym, and caters to different experience levels, and importantly, different levels of confidence with fitness and nutrition.

I cater to complete beginners right through to advanced clients
There is a strong emphasis on support and education for both coaching and all programs
All services appreciate that not everybody wants to look the same!

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FOUNDATIONS

Very often when people want to get started with a health and fitness goal, they are ready to rock & roll, wanting to go as hard as possible as soon as possible. This is however really not the way to go about creating a sustainable change to your life and it can place you in the fast lane towards injury or burnout.

I wanted to put together a few principles of how results work but also add in some things around the building blocks of health and wellbeing.

Download your FREE copy of FOUNDATIONS today. Enter your details below and have it sent straight to your inbox!

Client Testimonials

After 25+ years of competitive sport and strength training, I needed an expert to teach me perfect technique in order to progress, and safely. Then a significant sporting injury meant I needed someone who could also work alongside my physio and help me recover. Suzie’s ...

Brooke Chilcott

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Working with Susy over the last 18 months has been an overwhelmingly positive experience. She has worked to structure a program around my goals, and as my goals have changed over time adapted the program to work for me. Susy has helped me troubleshoot both ...

C. Schofield

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One of my favourite things about Susy is her ability to explain things not only very well, but also in a way tailored to you. I was initially hesitant to start with online coaching after years of face to face PT but Susy's attention to detail ...

Casey P.

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In the just over 4 years I've been working with Susy I've been thrilled to find in her a coach who is as adaptable as my goals have been. From preparing my body for the demands of instructing pole and aerials to conditioning for performances/shoots ...

Cheryl Jones

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Susy has been assisting me with my fitness (and life!) goals since 2014. During this time, she has coached me through a powerlifting meet, preparation for my wedding, and numerous other health and fitness milestones. Through my time with her Susy has been totally diligent ...

Diana Youkhana- Ziade

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Susy is an absolute rock-star of a coach, and it didn't take long to build a personal connection with her. It became very clear from the outset that Susy cares very deeply about the health and wellbeing of her clients, both physical and mental, outside ...

Eresha de Zoysa

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I initially reached out to Susy as I had severe lower back pain which was a result of poor form in my training and repetitive strain injuries. From the start of our program it was immediately evident that Susy took a very scientific and purposeful ...

Eti A

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Coaching with Susy online is something that has helped me stay focused and accountable for my health and well-being. I live and work in Tokyo, with an often difficult work-life balance. Susy’s guidance via our regular check ins has always been helpful, realistic and adaptive ...

Jeff Krigstein

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Susy has been such a huge motivator and support in helping me progress my strength, weight and nutrition goals. Since starting with Susy my body shape has completely and positively changed, my outlook on nutrition has been improved, I have lost over 12kg in weight ...

Jen L.

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I first came to Susy after spending years working in hospitality which is loads of fun but notoriously not great for promoting healthy lifestyle habits. Needless to say I had no idea what a good diet or proper exercise looked like! Susy was really great ...

Jennifer Edwards

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Working with Susy has completely changed my approach to training, and I am so happy with the results I have achieved with her already after four months! For years I had chronic neck pain and had to take constant breaks with my training when it ...

Jessica D

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Susy was recommended to me by friends that have been working with her for a few years already. At first, I was just looking for some guidance to put me in the right direction and teach me the basics I should know at the gym, ...

Jessica Kuguio

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Susy is a reliable, authentic and proactive coach. I value the detailed and personalised feedback and resources provided every single week, which has made a big difference to my own motivation, consistency and knowledge of strength training, nutrition and general self-care. Susy has developed safe ...

Kat Stewart

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I first met Susy back in 2013 through a friend on Facebook. She had just competed in a fitness competition, and her physique was exactly what I was trying to achieve - strong and powerful, and not skinny! I contacted her while she was completing ...

Katy L

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My time spent training with Susy has always been an investment in myself; her knowledge and experience in all aspects of training and fitness allowed me to expand my own understanding and continuously learn from her coaching. Her expertise in recognising my strengths and weaknesses ...

Leah Megarry

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I have been training with Susy since 2014. Susy has coached me through multiple life milestones including wedding preparation and 2 pregnancies. Her attention to detail and ability to communicate have been pertinent to developing my strength, physique and ability to perform exercises properly and ...

Linzi Moore

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Susy has been my coach for close to 3 years now, and I have grown in every way possible; from a reluctant exerciser to a woman in charge of her progress, thoughts, emotions and physiology. Susy has been there every step of the way, helping ...

Lucy Romain

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Susy provides the most holistic approach to training I have ever come across. Not only has she helped me work towards my physical and nutritional goals but has provided strategies to help throughout work and general day to day life as well. She has been ...

Nicky H.

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Susy was my personal trainer while I was in school, beginning in year 10 and she became an amazing role model in my life. Her programs helped me build up my strength and reduce fat through weight-lifting, improving my confidence both in and out of ...

Paris C.

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I’ve worked with many different trainers and Susy is head and shoulders above everyone else. Her meticulous attention to detail and her genuine obsession with making her industry better are what set you up for success with her from the very start. Susy understands fitness, ...

Richard W.

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I have worked out with Susy for over a year. Susy has listened to my needs and goals and has created and maintained my individualised fitness plan. Susy helped me to become fitter and healthier, and her tips on eating habits were very helpful too.

T.P.

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I’ve had the pleasure of training with Susy for the past 3 years and can honestly say she is so much more than an online fitness coach; she truly is an all-round lifestyle coach. Not only is her attention to detail and personal form immaculate, ...

Tammy S.

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Susy is a fantastic coach. She puts in the hard yards herself, she's always prepared, and can push you further than you think you can. Over the years we've worked through many different fitness goals, from training every ounce of power out of my body ...

Yasmin C.

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I have a background in personal training and choose to train with Susy. She is always up to date with the latest research and provides simple, easy to follow programs, diet advice and feedback. I also appreciate that she provides positive encouragement, rather than chastising ...

Aaron Cardiff

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Susy and I clicked from the moment we connected. Her adaptablilty for training people from different walks of life was something that attracted me to her services. With Susy, the sky always seems to be the limit and her level of detail has progressed me ...

Adrian Chin

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Training with Susy has been the best change to my health, fitness and wellbeing. Susy is the most meticulous and precise coach I’ve ever worked with. If you just want to ego lift and throw up big numbers before you’re ready for it, she is ...

Alex Colvin

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I have been working with Susy for more than four years, originally as an in-person trainer and then transitioning pretty seamlessly to online coaching about a year and a half ago. Susy has worked with me to achieve a number of athletic goals, including testing ...

Andie Ryan

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Latest News from The Blog

Mastering The Mind

https://open.spotify.com/episode/1Ccxgnjo1oJbPob2KQAl0M?si=H1tNBncQTAiLT-8TDQ8PgA In this episode we dive into the mind, how and what makes people think ... Read More

Psychology, Routine, and Creating Resilience

In this episode, Danny sits down with Susy Natal. Susy is one of Australia's top ... Read More

Quad Exercise Article for T Nation

Here is an old article that I wrote with my business mentor at the ... Read More

Resources for Trainers/Coaches

Here are some past articles that I have published in the past to assist ... Read More

It's getting warm. If everyone promoting them Summ

It's getting warm. If everyone promoting them Summer shredz can just STFU already. Fat loss as a goal is fine, promoting yourself as someone who can get the results is also fine. I do that too.

Using covert body shaming to make people want to get loose with their wallets is extremely not fine, and your dumb starvation and overtraining "MeThOdZ" are dangerous, unethical and frankly not particularly intelligent.

Peace, love and pancakes 💋 KTHXBIII

SELF LOVE IS NOT EASY AND IT TAKES WORK There is

SELF LOVE IS NOT EASY AND IT TAKES WORK

There is enormous amounts of internal work that go into wholeheartedly accepting yourself. It's not as simple as saying something nice to yourself once and giving yourself a day off lying on the couch. It also isn't something that you're ever really "done" with, as we are always being exposed to more life and we continue to evolve and grow and learn and bump up against stuff we may not even have realised was within us.

- It's in acknowledging the less redeeming parts of you and learning how to harness them for good. It is in learning how to love them and accept that we are not perfect and can all be enormously difficult to be around at times.

- It's in disciplining yourself just the right amount. Not so much that you strip away your self worth and fan the flames of the conditional love that you might have been subjected to. Not so little that you perpetuate the narratives about failure and incompetence you might have thrown in your face.

- It is in establishing boundaries for yourself and for others. It is in regularly honouring them, no matter who it bothers. It is also in learning to develop finesse in the conversations around this, because relationships with others and ourselves are healthier when they are collaborative rather than combative.

I recently popped out the other side of a really long run of many tough things I had to face, and it's been awful and amazing, harrowing but necessary, and I am so much better a human for having been through it. Who knows if I'm even properly through it, but currently I feel peace, which was my greatest goal for the year. I am so grateful that I have put in enough work that I could have faced it alone, but so blessed that my loved ones ensured that I did not have to.

Life is complex - it is so short but it is also long, and so many things happen along the way. This geeky, alty, not quite straight and definitely not cool, animal loving, memelord, musically inclined meathead nerd is having an amazing time continuing to explore and learn, cry, laugh and grow. It's a wild time to be alive but I'm so glad that I am 🖤💋🦄

WHAT DO YOU GO INTO BATTLE FOR? There is a really

WHAT DO YOU GO INTO BATTLE FOR?

There is a really big difference between fighting for what you believe is right and because you want to be right. Are you seeking external approval or are you standing in your power and honouring your truth and boundaries? Are you being led by your values or by your ego?

What is your objective? If you feel that you are standing for what is right then speak your truth but listen to other truths, because nobody is always right, and nobody is above making mistakes and needing to say sorry.

If you feel that you have no calm, then you are likely triggered. In that moment until you identify and manage the unmet need, the crossed boundary, or the activated originating wound that the present is causing to resurface then you will not be on your best behaviour.

So much conflict can be avoided when we remember that often conflict arises because we feel afraid. In these moments what we truly want is comfort, safety and love, all of which will not come about when we become combative, but many have learned to armour up and to fight out of fear.

Speak your truth but seek to also listen and understand other perspectives - fight for harmony, fight for reconciliation, not just to be right. The latter is an empty victory that drives a wedge between people while the former is where bonds become reinforced deeper, with each other and with our truest self. 🖤

There is more to life than just "doing". We are c

There is more to life than just "doing". We are creatures of habit and meaning-making. We have a tendency to be all-questioning and curious, and if we get lost in the minutiae of the everyday slog, we lose ourselves in the process.

🔳 If you are never willing to bend, you will eventually break

🔳 Everything is easier to deal with after a good night's sleep

🔳 You do not love your nearest and dearest for their awards and accolades. Your self worth is similarly not anchored to your output

🔳 If you fail you can always start again. If you never try you have to live with that decision never knowing what you might have been capable of

🔳 Life has no meaning other than the meaning that you assign to it. Your focus is something that you can learn to harness and will profoundly change your quality of life

🔳 Nobody is coming to save you. It is your responsibility to enrich your life with the things that make your heart sing

🔳 If you have the time to even read this then it is worth checking your privilege. While it does not invalidate your own suffering, it is always important to keep perspective of the good things in your life too

🔳 We cannot be grateful for things if we feel guilty about them. Open your heart to the love that is freely given to you and practice thanking others and loving them back

🔳 We are all a bit crazy and more than just a little bit ridiculous. Give yourself the grace to be able to laugh when you catch yourself, and remember that "please", thank you" and "sorry" are not below anybody

🔳 We are all going to die and if you hold back then you will be gone before you truly get to live

Happy weekend kids. Don't forget to be unapologeti

Happy weekend kids. Don't forget to be unapologetically yourself and to tell anybody spewing out toxic positivity or hustle culture bullshit to go fuck themselves. It's been a tough year but dressing silly and putting your feet up can help, if even just little bit ❤️🖤 old throwback to serpo days to accurately depict my weekend mood 💋

You are responsible for showing up as your most au

You are responsible for showing up as your most authentic self. We are never going to be for everybody and we are never going to be the best at everything. Some of us are really good at one or two things, while others are a bit more jacks of all trades. We all have our strengths and weaknesses though, and that combination makes each and every one of us unique and beautiful.

You can do anything but you cannot do everything, else you will sink into a hole of overwhelm and burnout and ultimately instead do nothing. We all have the capacity to learn and grow and change, but we also owe ourselves patience and quiet and time to rest and accept that we are not perfect and that that is ok.

Learning to accept and to also love our less redeeming qualities is hard. This is even more challenging in a time where toxic positivity is all the hype. It is valuable to remember that no one will ever be as squeaky-clean perfect as the projected images that we are inundated with at every waking moment.

It is however necessary to lean into our shadows, as perfection is not only impossible, but it is also inauthentic. It is an unachievable mission to run away from the lumps and bumps and kinks and quirks that differentiate us from the masses. To smooth those over is to become muted and watered down and in a way a part of us dies inside when this happens.

Leaning into your imperfect self is going to get really uncomfortable at times but you protect your most valuable asset - yourself. Teaching yourself over and over that it is far too valuable and that you are not willing to compromise it is the most radical form of self-love 🖤🖤🖤