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Olivia

@queen_underconstruction

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"being the reason other women believe they can”
Barista @middleground.melbourne
Coach @lionessperformance
Student @womensfitnessacademy_
🏃‍♀️🏋️‍♀️🐾🏀🛌

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8 WEEKS OUT. 56 DAYS TO GO 👀🔥

And can we talk about the absolute CHAOS that happens when people forget how to pace themselves the second a workout starts? 😂

Because I swear you can spend months building your fitness, improving your running, getting stronger and then throw half of it out the window because you decided to absolutely SEND IT in the first 5 minutes.

We’ve all been there.

You feel fresh. The adrenaline kicks in. Everyone around you is moving fast. And suddenly the pace you KNOW you probably shouldn’t be holding feels like a fkn fantastic idea.

Until it doesn’t 🫠

Here’s something I really want you to understand:
Being fitter doesn’t automatically mean you’re better at pacing.

That’s a skill you have to practise.
And the best time to practise it isn’t on race day. It’s NOW.

It’s learning how to settle into a run without getting carried away.
It’s knowing what a sustainable effort feels like on the ergs.
It’s getting comfortable transitioning from a station back into running without completely losing your shit.
And it’s understanding that sometimes holding back a LITTLE early on means you’ve got a whole lot more to give later.

Your goal isn’t to win the first kilometre.
Your goal is to put together the strongest overall performance you can.

So over these next eight weeks, I want you to stop thinking about each run and station as its own little competition.

Start thinking about how they all work TOGETHER.

Because that changes how you train.
And it sure as shit changes how you race 🔥

56 DAYS. LOTS OF WORK STILL TO DO.

But plenty of time to get really fkn good at using the fitness you’re building.

Save this one and give the pacing drill a crack in your next session! 🩷

#HybridTraining #RaceDayPreparation #HybridPerformance #RunningPacing #BuildingPowerfulWomen

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No words, just so much love within these walls 🥹♥️

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The gals know how to bring it to the floor 😮‍💨
(Whether that’s the dance floor or gym floor, same same xx)

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🤷🏼‍♀️ nice & simple 🤪

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I think sometimes we confuse having high standards with making everything as hard as fucking possible.

Like if you’re really committed, surely you’ll never miss a session.
You’ll always hit your steps.
You’ll always meal prep.
You’ll never eat “off plan”
You’ll somehow execute your routine perfectly regardless of what else is happening in your life.

But I actually think there’s a different kind of discipline in knowing when to adjust WITHOUT completely abandoning yourself & beating yourself up x

Because anyone can follow their routine when motivation is high, work is cruisy and life isn’t throwing you 67 curve balls at once.

The real skill is knowing what to do when it isn’t.

Can you train twice instead of four times without deciding the week is ruined?
Can you grab a convenient meal instead of skipping lunch because you didn’t meal prep?
Can you enjoy dinner out without turning it into a 3 day “fuck it” bender?
Can you have a shit day and just go back to normal tomorrow?

THAT is the stuff I care about.

Because your goals don’t require you to be perfect for the next 6 weeks.

They require you to keep showing up for long enough that all those seemingly boring little choices actually have time to compound.

So no - adjusting the plan when life gets busy isn’t lowering your standards.
Sometimes it’s exactly how you maintain them.

Build a routine that works when you’re motivated.

But more importantly build one you know how to come back to when you’re not 🩷

#WomensFitness #StrengthTrainingForWomen #HealthyHabits #FitnessMindset #BuildingPowerfulWomen

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We love creative cues that just seem to stick 😂👸🚽

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DAYLIGHT SAVINGS = LIONESS RUN CLUB SUMMER ERA IS BACK ☀️🏃‍♀️💛

From next Wednesday 7th October, we’re moving back to 5:30PM and I could not be more bloody excited for lighter nights, warmer runs + our Wednesday crew 🥹

📍 Berwick Athletics Track
⏰ Wednesdays @ 5:30PM
🏃‍♀️ Intervals OR an easy 5km
🤝 Everyone welcome

Fast, slow, beginner, experienced, training for something or literally just wanting to move your body and have a chat - there’s a place for you here!

No pressure. No pace expectations.
Just show up, run with a good crew + have some fun with it.

See you next weeekkk 🫶☀️

#runclub #melbournerunclub #berwickrunclub #lionesssrunclub

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11 WEEKS OUT. 77 DAYS TO GOOO 👀

And if you’ve had ONE shit session and already started questioning your entire fitness level - this one’s for you 😂🫶🏼

One of the biggest skills I want athletes to learn during a training block has absolutely nothing to do with running faster or lifting heavier.

It’s learning how to zoom the fuck out.

Because you’re going to have days where everything clicks.
Your legs feel good. Your paces feel easy. The weights move beautifully and you walk away thinking you’re basically unstoppable.

And then three days later you’ll start your warm up and apparently have the cardiovascular fitness of a potato 🥔

Both can exist within a successful training block - trust me 🙃

Your body isn’t a machine.
Sleep, stress, fuelling, recovery, hormones, training fatigue and LIFE all influence what you’re capable of producing on any given day.
Which is why we don’t make dramatic conclusions from one workout.

We collect the data.
We look for trends.
We adjust when a pattern tells us something needs changing.
And otherwise?
We keep fucking showing up.

Our Lioness gals officially have week 1 of their 12 week prep under their belts, and right now I’m far more interested in how they’re moving through the entire block than whether every individual session looks perfect.

We’ve got 77 days to build this thing.
There will be bloody good days.
There will be bloody shit ones.
Neither defines your prep.

Zoom out. Trust the work. Keep building 🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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Oh Ebs 😅 but when the cue works… it works. We’re a big fan of visual cues and finding ways to get your body moving the right way, even if it makes you look at us a little funny 😂
Happy over head pressing like queens now.

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school night got wild 🪩 🔥

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12 WEEKS OUT. 84 DAYS. AND NOW THE REAL WORK STARTS 👀🔥

If you’re starting structured race prep around now, I know the temptation is to come absolutely FLYING out of the gates.

Motivation is high. Race day suddenly feels real. And you want to prove to yourself that you’re ready.

But here’s the thing…
You don’t need to be ready yet.
You need somewhere to build from.

Week 1 isn’t about seeing how badly you can bury yourself.
It’s about learning your paces. Understanding the intention behind your sessions. Establishing your starting point. Fuelling properly. Recovering. And beginning to stack the kind of weeks that actually move you forward.

Because nobody gives a fuck how fit you were 84 days out.
We’re interested in the athlete you become between now and race day.

And today is a pretty fkn exciting one over here because our Lioness gals officially begin their 12 Week Hybrid Performance Coaching today 🥹🩷

We’ve got women training with us online + at Lioness HQ, all starting from different places and working towards their own goals.

For the next 12 weeks we’re going to build.
We’re going to learn.
We’re going to get uncomfortable.
We’re probably going to swear a lot 😂

And we’re going to find out what these women are fucking capable of.

DAY ONE.
Let’s get to werrkkk 🫡🔥

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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