Lauren June Coaching

07/01/2024

Just like we cannot hate ourselves into a body we love. We cannot shame ourselves into change. We must love and nurture ourselves into transformation 🦋🩷

If you feel like your own worst enemy most of the time, that you often speak to yourself like s**t and that you are constantly thinking to yourself “I’m just not good enough”…

Then please keep reading…

Before we can create change, we have to clean up our internal environment. This ensures we are creating change that is sustainable, empowering and actually lasts.

We can’t believe good things are coming while simultaneously hating ourselves.

When you are approaching your new and exciting goals this year, make sure you are doing so from a place of love. Question your own intent regularly, and ensure the intention is from a pure and compassionate place.

The more you are kind and taking care of yourself, the greater capacity you have to take on other challenges. The more you have self trust that you have your own back and you won’t be an a*shole to yourself, the more you can approach those challenges with curiosity and confidence.

Self love can actually be really freaking scary, because we are so conditioned to be so dam hard on ourselves. But to push against this edge and have the courage to be kinder you are sending a powerful message to yourself.

That you are worthy and you deserve everything you desire 👑💘🧚

11/10/2023

Do you struggle to hit your protein target? ❌ I’ve got you! 🫶 here are 4 simple hacks you can use to help you hit your protein goals so that you can build a b***y 🍑 & feel radiant and energised all day long ✨

1. Plan ahead - planning out your meals and snacks for the day using a food diary prior to is one of the best ways to ensure you are meeting your nutritional needs, preparation is key 🔑☺️

2. Base all your main meals around a source of protein 💪🏼 if you build your meals around the protein source, it’s going to be much easier to ensure you are getting a fair serving at each meal while still eating what you want ✅ another tip is to simply increase the protein source you are already having - rather than having 100g of chicken, have 120g 🤌🏼

3. Choose high protein snacks 🤤 with so many different options which are accessible and convient to travel with, hitting your protein can be simple when you know what to look out for 👀 my go to options would be - Carmen’s protein bars, tuna on rice cakes, yopro yoghurt with fruit 🫐

4. Supplement if needed 🥛 always always use a food first approach, and WHOLE FOODS too over packaged ‼️ but if you are still struggling, using a high quality protein powder is a great option! You can have it on its own or use in a smoothie, in your morning oats or mix in with yogurt or overnight Weetbix 🥰 lots of different options!

Did you find this helpful? Follow me on INSTAGRAM / for more nutrition tips 💜🍉✨

29/09/2023

Happy Friday eveyone!! Here are 4 things you can do today to improve your nutrition and your relationship with food 🍓🥦🥐🥰 form a register sports nutritionist ✅

READ HERE ⬇️

1. plan ahead 🗓️ writing out a menu or meal plan for the week not only allows you to be more prepared each day and your weekly shop to be WAY more cost effective - but it actually helps avoid decision fatigue when it comes to your meals and constantly needing to be thinking about what you are eating next 🤔

2. Base all your main meals around a source of protien 💪🏼 protein isn’t just for muscle gains, it’s an important macronutrient for many other reasons such as hormones, energy, satiety, cell repair and more. Seeings as protein is typically the hardest macro for most people to hit, it helps to build your meal around your protien source as a base.

3. Deliberate emotional eating 🍪 there’s a really negative connotation with emotional eating, when infact it’s perfectly natural and normal. It’s when it becomes out of control that it becomes an issue. If you are going to use food for emotional support, do so intentionally, remove the guilt + shame and ensure that you have other coping mechanisms in place ready to go afterwards.

4. Incorporate 1x mindful meal pre day 🧘🏼‍♀️ try and commit to one meal each day with no distractions, no phone, no TV, being full present enjoying your meal, making sure you are eating slowly and listening to your body’s fullness and hunger cues.

Did you find this helpful? Follow me for more on Instagram 🩷🍓🫶✨💫

28/09/2023

This is how you build CONFIDENCE and SELF TRUST! ⬇️

STOP promising yourself the world and then under delivering ❌
STOP biting off more than you can chew and then calling yourself a “failure” when you can’t keep up ❌
STOP saying this time will be different and then not changing anything ❌

This is how we build a subconscious dis trust within ourselves and our own word means nothing to us..

Instead,

💜 set small achievable goals and build your trust and confidence
💜 continue to expand on the above goals you’ve already accomplished
💜 celebrate your wins loudly along the way 🎉 give your brain the evidence that it’s seeking to prove you do infact GOT THIS
💜 and DITCH the all or nothing mindset 👏🏼 imperfect, messy action is better than no action at all. Give yourself grace and space to make mistakes and LEARN

You are capable, you just need to have patience and be realistic.

Want support in managing your goals and dreams and getting there in 10x the speed? 🤩 message me today about 1:1 coaching or my GLOW UP program 🦋

28/09/2023

HERES WHAT TO DO IF YOU FEEL YOUR NUTRITION HASNT GONE TO PLAN LATELY ⬇️

Here’s what to do if you ate out over the weekend, feel that you’ve “over indulged” or your nutrition simply hasn’t gone to plan lately - from a sports nutritionist whose priority is your relationship with food 🔒🫶✨💘

Do not restrict your cals or skip meals ➡️ this can lead to even more over eating and can really negatively impact your relationship with food. What’s done is done, the best approach is to move on and look at how you can best move forward and continue to nourish and fuel your body properly 💪🏼

Learn for next time ➡️ in a completely non-judgemental way, and without passing guilt on to yourself, look at how you feel things could of gone better and where you would like to improve next time a similar situation arises - this could look like being more prepared on road trips with snacks you enjoy 🍎 writing a meal plan for the week 🗓️ pre cooking or preparing certain things to save time 📉

Listen to your body ➡️ the body wants to be at maintenance and it’s extremely smart about it, so if you listen to your body today, it may be more inclined to move more or eat less, bringing the body back to a maintence range - and remember everything is a range! So if you went over your deficit for the week, you may just end up being at maintenance for the week - aka YOU WILL NOT GAIN WEIGHT - you will simply maintain ☺️🩷

Remember to be kind to yourself always - because the guilt and shame you put on yourself is FAR worse for you than some extra food ever will be 💜

28/09/2023

Why did I create the glow up? To create a safe and supportive place for women to focus on themselves and their personal growth 💪🏼

To head into summer and the festive season with the RIGHT support to feel confident in yourself.

To leave the all or nothing mindset behind and learn practical skills you can use for life about how to approach your nutrition and lifestyle that feels empowering and freeing.

To take back control of your health and fitness and level up your mindset.

🦋 Are you ready for your Glow Up? Follow the link to sign up!

I am here to support you to rediscover your confidence, nourish your body, make friends with food and elevate your life - one empowered choice at a time. 💫👑

https://r.newie.app/31421u71hf28

30/08/2023

Celebrating my incredible client Elise 🎉🤩❤️‍🔥

These photos are just 4 weeks apart!!! NO TRACKING, No crazy cardio and absolutely no restrictions. This result is from -

✅ Intuitive eating coaching
✅ 3 gym training sessions p/w
✅ Enjoying all foods and still being social on weekends + going away
✅ consistent check ins and communication

Elise is getting stronger in all of her exercises EVERY SINGLE WEEK 💪🏼 energy is up ⬆️ and feeling amazing within herself for showing up and committing to herself.

Elise is now ready to move into a fat loss phase after having already set incredible foundations ✅ and already achieving some body recomposition at maintenance 👏🏼

The results speak for themselves and prove that it really does get to be simple to achieve sustainable results 🔥

So freaking proud of you girl, you are doing amazing 😍💘🦋

https://docs.google.com/forms/d/1mC31mJhxxBaZDm0607U64O8iXg4Uv3xgfnaBwwk4M7k/edit?usp=drivesdk

29/08/2023

How you can now work with me online 🫶

29/08/2023

Do you have a weight loss goal but you are absolutely done with restriction and boring meal plans? I feel you 💕 times have CHANGED 🙌 gone are the days where we are eating chicken and broccoli 6 days a week trying to be the smallest and leanest versions of ourselves.

What is in though - is learning your body and eating in a way that supports your health, your happiness and your body composition goals 😎 which is my absolute jam 💘

I am so passionate about teaching people this because I want people to understand that it doesn’t need to be so complicated. Yes you have to give it time and attention, sometimes you do have to make sacrifices, but learning about food is invaluable information that you just simply don’t forget. You will be eating for the rest of your life, knowing how to do so to support your goals and simply life is priceless 🩷

Are you ready to reach your goals while eating the foods you love and breaking up with restriction? I can help you. Send me a message now!

29/08/2023

Let’s talk about body positivity for a second…..
first of all, I love it 💞 but I believe there is another angle we can take alongside body positivity in order to really take back our power - and that’s body image resilience ❤️‍🔥

What’s the difference? Body positivity is at its core, still about the body - and we are so much more than just our bodies.

What I believe is we need is take a step back and not focus on the body or the image of the body at all but more so how can we remain resilient DESPITE the body.

How can we create an unshakable connection to ourselves and confidence despite how we feel about our body or what we are perceiving it to look like.

This would look like practicing serious self love and some serious mindset work.

This would look like learning to cultivate an appreciation for the things that your body can do (which are not asthetic or performative)

This would look like really dialling in and celebrating the qualities about yourself that you love. Your strength, your passion, your caring nature, your kindness, your skills.

Remember that you are so much more than just your body, and despite how you feel about your body today, how can you remain resilient in your power and your confidence? ❤️

29/08/2023

People are SO quick to blame themselves for over eating and claim to have a lack of willpower… that they just need to “try harder” but I’m here to remind you that that’s often not the case at all. ❗️

Most of the time there’s a few other things at play, and you don’t actually need to eat less but instead make a few little lifestyle and mindset tweaks.

This is why personalised support is so valuable and being able to take a step back, get a full picture and look at your lifestyle and nutrition in a holistic way. So this is my reminder to you to take the blinkers off and look a little deeper.

Remember your journey is different to anyone else’s and unique to you, therefore you need a bespoke plan to get you where you want to go. ❤️‍🔥✨🦋

29/08/2023

A well balanced diet doesn’t need to cost you a fortune, and with the cost of living at the moment, here are my tips to help manage your shopping cost while still prioritising your health ☺️

29/08/2023

Hello everyone!! I am now bringing this page back to life as I am now back in the health and fitness space 💘

For those who have been here for a while, this was once a page dedicated to Sanctuary Bootcamp - which I just had a scroll down memory lane and oh my goodness the beautiful memories 🥹 right in the feels!!

Since Sanctuary Bootcamp, I have lived and worked as a personal trainer in Sydney and completed my Sports Nutritionist studies ✅ and now stepping into the online space to continue helping people change their lives for the better, become their most confident selves, nourish their bodies and transform from the inside & out.

I just wanted to give a little reintroduction, announce that the page will now be active again and thank you all for still being here 🫶 please stick around for all things health, fitness and wellness! 💪🏼🦋

16/07/2020

Sanctuary Bootcamp

12 months
105 passing members
2x challenges
Countless smiles, laughs, friendships made and incredible transformations 🙏🏼

THANK YOU ❤️ to every single person that was apart of Sanctuary Bootcamp and making my dream possible of empowering and bringing together the community.

Getting to know each and every one of you and being apart of your journey is a blessing I am beyond grateful for.

We are now officially closed, until LHF returns - stay active, balanced and healthy. ❤️

21/06/2020

Last chance to share!! Winner drawn tomorrow ☺️🙏🏼

OPEN BOOKS GIVEAWAY!! 🤍

To celebrate the easing of restrictions, return to normal and to give that little bit of extra motivation to get moving I will be giving away -

💪🏼 5X FREE SESSIONS! (VAULED AT $50) 💪🏼

All you need to do is
1. Like this page
2. Share this post
3. Tag a friend in the comments who you would love to come down to a session with!
(The more tags the more entries!)

We are now taking on new members and have plenty of spots available in our sessions for those in the community who are looking to get active, have fun and join our little fitness family! If you are interested in getting started send me a message and I can provide you with all the details. 🤗

Winner drawn Monday 22nd of June. ✔️

We are all looking forward to welcoming some new faces into our team ❤️

20/06/2020

10 Week Challenge wrap up celebration! 🥳🙏🏼 🎉

A big congratulations to all of these guys and to everyone who couldn’t make it today for completing the 10 week challenge.

I couldn’t be more proud of all of you.

A a big well done to our winner Natalie!!! 🙌🏼🥰

What a beautiful morning celebrating ❤️