Anita Desmet - Certified Trainer, Fitness Instructor & Nutrition Coach

05/02/2026

04/02/2026

Discipline > Motivation (especially for fitness goals) 💪✨

Let’s be real for a moment… motivation is cute, but it’s unreliable.
Discipline? That’s the quiet powerhouse that actually gets results.

Discipline isn’t about being rigid, extreme or “perfect.”
It’s about showing up consistently, even when your vibe is meh and the couch is calling your name.

Life is about balance, yes —
but balance doesn’t mean on again, off again.
It means:
• Moving your body most days
• Fueling yourself well most of the time
• Resting when you need it
• And getting straight with yourself when you’re making excuses

Here’s the truth 👉 it’s not that hard, but you do have to get your head wrapped around it.
You don’t need a new plan every Monday.
You need a decision — and the discipline to back it up.

Discipline is:
✔ Keeping promises to yourself
✔ Doing the basics well, over and over
✔ Choosing long-term results over short-term comfort
✔ Being honest about what you want vs what you’re willing to do

Be true to yourself.
If you say your health matters — let your actions match your words.

Consistency compounds.
Small choices, done daily, change everything.

You don’t need more motivation.
You need commitment. And a little self-respect. 💥

01/02/2026

🧠✨ Your Brain on Happiness (No Fancy Supplements Required) ✨🧠

AKA: The “Feel-Good Chemicals” Your Body Is Begging You For

Good news: happiness isn’t complicated.
Better news: your body already knows how to make it… you just have to let it 😉

💕 OXYTOCIN – The Love Hormone

How to get it (for free):

Hug someone (20 seconds = magic)

Cuddle your pet 🐶🐱

Hold hands

Deep, meaningful chats

Acts of kindness (giving OR receiving)

Why it matters:

Builds connection & trust

Lowers stress

Makes you feel safe and supported

👉 Reminder: Humans are wired for connection. Isolation is not a flex.

🎯 DOPAMINE – The Motivation & Reward Hormone

How to get it:

Tick something off your to-do list ✅

Finish a workout

Set (and achieve) small goals

Listen to your favourite hype song 🎶

Celebrate tiny wins (yes, even making your bed)

Why it matters:

Boosts focus & motivation

Helps you feel accomplished

Drives momentum

👉 Tip: Big goals start with tiny wins. Chase progress, not perfection.

🌞 SEROTONIN – The Mood Stabiliser

How to get it:

Get sunlight on your skin (hello Vitamin D) ☀️

Walk outside

Practice gratitude

Breathe deeply

Eat nourishing food

Why it matters:

Regulates mood & emotions

Supports calm, confidence & mental balance

👉 Reality check: A 10-minute walk outside can shift your whole day.

😆 ENDORPHINS – The Natural Painkillers

How to get it:

Laugh (like, really laugh) 😂

Exercise (even gentle movement counts)

Dance in your kitchen

Stretch

Cold water splash or shower 🚿

Why it matters:

Reduces stress & pain

Elevates mood

Creates that post-movement glow ✨

👉 Note: You don’t need to destroy yourself in a workout to feel good.

🧠💡 THE TAKEAWAY

Your nervous system doesn’t want more hustle…
It wants connection, movement, sunlight, laughter and presence.

✨ Self-care isn’t selfish. It’s chemistry.
✨ Awareness is the key.
✨ Simple habits = powerful shifts.

What will you choose today to boost your happy hormones? 💛

28/01/2026

🥗 Quick & Healthy Dinner: One-Pan Lemon Garlic Chicken & Veg

Lean protein • Packed with veggies • Budget-friendly • Great for leftovers

Short on time but still want something nourishing and delicious? This is your go-to midweek meal — simple ingredients, minimal prep, big flavour, and perfect for tomorrow’s lunch too.

✨ Why you’ll love it:

✔ High in protein
✔ Loaded with fibre and nutrients
✔ One pan = less dishes
✔ Ready in under 30 minutes
✔ Affordable & family-friendly
✔ Tastes even better the next day

🍽 Serves: 3–4 (with leftovers)
Ingredients:

500g chicken breast or thigh (or tofu/chickpeas for plant-based), sliced

1 zucchini, sliced

1 red capsicum, sliced

1 head of broccoli, chunks

1 onion, sliced

4 cloves garlic, minced

2 tbsp olive oil

Juice of 1-2 lemons

1 tsp dried oregano or Italian herbs

Salt & pepper to taste

Optional: chilli flakes, feta, or avocado to serve

👩‍🍳 Method:

Heat olive oil in a large pan over medium heat.

Add chicken, garlic, salt, pepper and herbs. Cook until golden.

Toss in all veggies and sauté for 8–10 minutes until tender-crisp.

Finish with fresh lemon juice and adjust seasoning.

Serve as is, or with quinoa, brown rice, or sweet potato.

💡 Tips & Tricks:

• Double the batch = instant healthy lunches
• Swap chicken for salmon, tofu or beans
• Add leafy greens at the end for extra nutrients
• Great for meal prep bowls or wraps

26/01/2026

🐎✨ The Fabulous Benefits of the Horse Squat Stance (a.k.a. Horse Stance / Goddess Squat Hold) ✨🐎

If there’s one simple, powerful move you can add to your daily routine, this is it. The horse squat stance looks basic… but don’t be fooled. It’s a full-body burner that builds strength, stability, flexibility, and mental grit. Do it daily and watch your body (and mindset) transform.

💪 What it strengthens

Holding the horse stance fires up multiple muscle groups at once:

Thighs (quads & inner thighs) – major toning and endurance

Glutes – stronger, lifted, more powerful

Core – improves posture and spinal support

Hips – stability and control

Lower back – when done with good form, supports resilience

Feet & ankles – often overlooked but essential for balance

🧘‍♀️ Flexibility & mobility benefits

Opens tight hips and groin

Improves ankle mobility

Encourages better posture and alignment

Helps counteract too much sitting (hello desk life!)

🧠 Bonus benefits (the underrated magic)

Builds mental toughness and focus

Teaches you to breathe through discomfort

Boosts body awareness

Supports long-term joint health

Requires no equipment – just you and your commitment

👉 How to do the Horse Stance

Stand with feet wider than shoulders

Turn toes slightly out

Sink hips down as if sitting into an invisible chair

Knees track over toes (not collapsing inward)

Chest lifted, core engaged, spine tall

Hold and breathe deeply

Start with 20–30 seconds, build to 1–3 minutes (or longer!).

🔥 Tips & tricks for success

Consistency beats intensity – a little every day goes a long way

Add it to your morning routine or after workouts

Pair with slow breathing to calm the nervous system

Try pulses or heel lifts for extra burn

Play your favourite song and hold for the duration 🎶

Progress by increasing time, not rushing depth

This one simple stance can massively support your strength, posture, endurance, confidence, and overall fitness goals.

✨ Consistency is the key. Show up daily. Build resilience. Be your best self, always. ✨

25/01/2026

✨ The Power of Your Inner Voice ✨

The way you speak to yourself matters more than you realise.
The words you repeat in your mind every day become the lens through which you see yourself, your life, and your potential.

When your inner dialogue is kind, encouraging, and respectful, you begin to build true self-worth. You feel more confident, more grounded, and more at peace within yourself. But when your self-talk is harsh or critical, it quietly chips away at your energy, your confidence, and your joy.

💭 We are what we think.
Your thoughts shape your beliefs. Your beliefs shape your actions. And your actions shape your life.



Imagine speaking to yourself the way you would speak to someone you deeply love — with compassion, patience, encouragement, and belief. That’s where real transformation begins.

🌿 A simple daily mantra:

“I am enough. I am worthy. I am becoming the best version of myself every single day.”

🔑 Tips & tricks to nurture a positive inner world:
• Catch negative self-talk and gently reframe it (“I’m not good at this” → “I’m learning and growing”)
• Start your morning with gratitude — name 3 things you appreciate about yourself
• Speak affirmations out loud while looking in the mirror
• Surround yourself with people who uplift and support you
• Protect your energy by setting healthy boundaries
• Remember: progress, not perfection

You deserve kindness — especially from yourself.
Speak gently. Think beautifully. Live intentionally. 💫