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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Working with Susy was amazing - she was able to customise a program to suit my not so normal needs due to injuries and my previous training background. It is hard to find a coach who can work with someone in the middle like me, ...

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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

I arrived in 2022 very ill - that meant that I arr

I arrived in 2022 very ill - that meant that I arrived feeling unprepared. I usually have time to mentally work my way through a year, get a feel for where I started, where I am and where I would like to go next. Covid had me feeling the disorientation of a lack of direction, which reminded me of what meaning-making machines we are.

The truth is that nothing matters other than what you assign meaning to. While that makes everything objectively meaningless, it does not discount from the fact that we are not objective creatures - we are storytellers and few things can bring more satisfaction than a sense of purpose, contribution and meaningfulness.

Without a compass every direction is wrong and without direction, we can easily become lost. If you feel like your goals are already at risk of going in the bin, here are a few pointers to think about first:

💠 If you are struggling to meet your mark each day, you are probably trying to do too much. While aiming for less can feel like failure, aiming for more, freaking out and achieving none of it is far less successful than achieving one thing well.

💠 Who are you doing this for? If nobody knows you're going to do this, will you still want it? If the answer is no then that's not your goal. You are not required to live your life the way "they" say.

💠 If you have a big overarching objective then you have a mountain you are trying to climb. Does your goal take you closer to the mountain? If it takes you further away then this is not a good goal for you.

💠 If you do not know what your mountain is then set a goal around daily routine and self-exploration - something like journaling, meditation or a physical craft. These will allow you to practice discipline that is the cornerstone of all achievement while freeing your mind to explore possibilities for direction.

💠 Always have a goal for your health. Nothing else happens if that fails. Make it as enjoyable but also as realistic as possible. Your body is where you live and it will carry you to the mountain top one day.

Not dead, just quiet. Please accept an ostentatiou

Not dead, just quiet. Please accept an ostentatious flashback pic in absence of having much to say right now. It's nice to sometimes give the finger to the expectations around socials and posting as a small business owner #HaCkThEaLgOrYtHm - ugh, no thanks. Happy Friday, sending love, that is all ❤️💪🏽🦄

WHAT DOESN'T KILL YOU MIGHT MAKE YOU STRONGER, BUT

WHAT DOESN'T KILL YOU MIGHT MAKE YOU STRONGER, BUT IT WILL KILL WHO YOU WERE BEFORE, AND THAT IS OK. We are constantly dying and being reborn, at least if you think of the Self in terms of how you view the world, your beliefs and your values. Challenges can make us stronger, but not without things getting worse before they get better, and not without doing the work.

When something happens that rattles us to our core, we shed a part of who we were in order to get through it. Trauma is a very fashionable word now, but up close is an ugly thing. It creates a sense of danger to our very existence, an uninvited and unwelcome challenge, but when it happens the only way is through.

Digging our heels in and refusing to accept it will only keep us at the starting line while the pain festers and worsens. Burying our heads in the sand may numb to a degree but keeps us investing our very finite energy into something we know not to be true. Assigning blame and holding grudges only adds to the pile of pain but does not make the problem go away. Keeping super busy and running away from it will keep us perpetually fleeing because it will tirelessly chase us until we turn to face it. The only way is through.

Time will not make it pass, but rather what you do with that time. It will take slowing down, taking time to rest and to process. It may take getting some help, and it will take getting shaken by the storm before the calm arrives, but it does eventually come. Then you will know and trust yourself better than ever before because you will have taken your own hand and walked through the path you previously dared not even admit existed.

This message is an ode to the year where I stopped running and allowed my past to catch me. It is a message to remind you that you can become better than what might have happened to you. This picture was a team idea to recreate an intense scene from Birds of Prey (scroll for reference), but for me personally also served for some alchemy - making dark art out of some of what I have survived in my past in a safe environment with people who care for me. The pain of shedding the past can be survived and bettered. You will find peace again 🖤💪🦄

IT DOES NOT PAY TO TAKE ANYTHING FOR GRANTED. Ever

IT DOES NOT PAY TO TAKE ANYTHING FOR GRANTED. Everything, including us, is transient. Even in the trajectory of our fleeting lives, we are granted certain gifts, while others are taken away. It is largely unpredictable, often sudden, usually feels unfair, but it is one of the few absolutes of life, and it can be very grounding if approached with gratitude.

Even the shortest of blessings have brought us joy, and we have the choice of remaining in a state of grief for what we have eventually lost, or of rejoicing for what we might have otherwise never had at all. Even the greatest challenges in our lives also happen for us, as they are the most valuable lessons that bring us to the brink but also urge us onward into growth.

I was feeling sad this morning as I remembered when I could sing, and quite well too. I had a three-octave range and had the opportunity to sing with some incredible groups in stunning locations. I would sing all the time when alone, and it was one of the most soothing activities for me until it was taken away almost four years ago.

I was working myself into the ground, running as fast as I could from my demons, whilst further feeding the toxic narrative that I had carried with me since a very early age. I was in a relationship that was dangerous both physically and emotionally, but I was the greatest risk to my life. I did not allow myself to sleep, I did not make time for the nurturing things in my life and I generally treated myself like I was not worth very much.

I leaned into exhaustion and abuse because it was easier than facing myself and doing the work that would help me believe that I could ever possibly deserve, let alone experience any better. I hurt myself because I was hurting inside and I numbed with exhaustion and soothed with my voice until my body had enough and I got sick. I got VERY sick, and my voice was taken away.

I developed vocal nodules, but by the time they had broken down, I had developed a stress response in my throat that shut down my voice whenever I would feel any form of anxiety. It almost cost me my business and it cost me what I prized most. ***(Continued in comments)***

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 🥰