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

HOW OTHERS PERCEIVE YOU DOES NOT DICTATE YOUR TRUE

HOW OTHERS PERCEIVE YOU DOES NOT DICTATE YOUR TRUE SELF.

The other day when all things Facebook owned including this platform went to shit was a peaceful day indeed. That's not to say I hate social media - it would be extremely hypocritical to say so. I cannot however help but notice the additional pressure that its presence brings to our lives if we let it.

Managing scroll holes and remaining connected to the fact that everybody only shows what they choose to on social media can do a world of good for your emotional health. It can protect you from chronic FOMO, imposter syndrome and all of the other delights of comparing your uncensored self to filtered others.

It similarly helps to remember that most social media consumption is passive and distant. Nobody who actually cares about you is going to judge you if your socials kind of suck and your quality of life will not improve in any meaningful way if strangers on the internet are impressed by what you post.

How you show up for yourself and those closest to you in your day to day life matters most. Enjoying an activity or an event will be a treasured memory in years to come, not whether strangers respond to the stories of it. It doesn't make social media insignificant, it just isn't the MOST significant.

Who you are and how you relate to yourself matters most. Protect, nurture and prioritise that and usually everything else falls into place in the end 🖤💪🏽🦄

A few reminders from my training today: - Women a

A few reminders from my training today:

- Women are allowed to train with the objective of wanting to take up more space. Dieting forever is fucking boring, beauty is a social construct and few things are more empowering than feeling capable.

- That being said, you can do a bulk to get muscle up faster without coming out a slob. If you're just stacking on heaps of fat, you're doing it wrong. I am pushing the envelope on my weight and my macros at the moment but still having an outline tells me that I'm not quite potato mode so it's going well.

- Training upper body isn't just for the guys. If you think you can't relate to this please tell me how you intend to improve your posture if your goal is around lifestyle, remain independent later on in life if you think that somehow this training isn't relevant for your demographic and pick up little ones if your focus is more around postnatal training. Being weaker never benefited anybody.

- You don't have to look pretty while you train. My mad scientist hair does not care for your opinion, and it matches my hard work.

- Finding out what you're capable of is a grounding and invigorating experience. Yes, the pedant in me sees the slightly hiking of my right shoulder and I shall be working on that, but I was NOT expecting to have the 15kg (33lb) dumbbells down for this movement at all, so I'm really proud of that.

Film and commentary, courtesy of my love who is the most incredible hard worker and who keeps me on my toes to bring my very best to every session @the_fat_red 🥰

GUILT AND GRATITUDE - Life is unfair, but it's unf

GUILT AND GRATITUDE - Life is unfair, but it's unfair to all of us, ironically actually making it fair in a chaotic and strange way. We all have some tragic things happen to us for no reason other than that because shit happens, but also have some strokes of luck, gifts or narrow escapes that are equally as random. Both can lead to the same question, why me?

While there is a rather firm understanding of how the tragic falls of the hammer can affect our lives, the inability to accept the good fortune is less spoken about but also has an enormous capacity to inflict pain. When something positive happens to us that does not happen to everybody else we are presented with a choice - we can either feel guilty for it or feel grateful for it.

In the same way that trash-talking others does not make your light shine brighter, hating yourself for your strokes of luck won't help bring better fortune to those who might have missed out. It does however mean that then nobody benefits, therefore wasting the opportunity that others might envy so much in the first place.

While it can be incredibly challenging to accept being the one who walks away unscathed from a tragic accident where others do not survive or the one who is granted a promotion where others might be laid off, you do not help others by allowing them to see you throwing your good fortune in the bin. Guilt and shame are so unbelievably painful, but breaking silence destroys them.

The things that we cannot speak about are what destroy us from the inside out, so speak. If you embrace the randomness of the universe and express daily gratitude for your fortunate moments, you also embrace the chance to make something beautiful out of them 🖤🦄

So many people are lonely and are more disconnecte

So many people are lonely and are more disconnected than ever. Self-abandonment to seek acceptance can sometimes be tempting when loneliness takes over but inauthentic interaction will always have a hollow core. Looking after yourself first is vital and healthy, but at the expense of others less so, as life is less about what's in it for you, and more about connection and collaboration.

Self-censoring to maintain a facade does not serve anybody. If someone asks you how you are, you are not required to say that you are well if it is not true. You are NOT responsible for their discomfort if they have not learned to say what they mean and have therefore not learned that if they ask others how they are they may In fact get an honest response. If you are not great you are within your right to say so, and pretending that you are would be inauthentic.

That being said, social responsibility is a thing. If you are struggling and want to vent about what is happening for you though you ARE responsible for the effects of what you may say. Emotional dumping without first seeking consent or providing any warning is not ok as you never know what state the other person is in or if they have the capacity to hold that space for you in that moment.

Ultimately striving to be connected to YOURSELF will lead to the greatest capacity to connect to others. You are not for everyone but you are for your tribe. Sing out to your weirdos and they will find you, and let everyone else do their thing with equal respect. Don't do things to rebel, don't do things to fit in. Do things because they are what speaks to your true self and everything else will eventually work out 💪🏽🦄🖤

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 🖤💋🦄