Your Unreasonable Bestfriend, with Travis Murrells

One of my clients spent five minutes telling me that structure feels like restriction. Like the Star Wars trash compactor scene. Then I asked her one question, and it changed the way she thought about structure.In this episode, Travis breaks down why structure isn't the enemy of freedom, it's actually what creates it, and why the reason healthy habits feel suffocating has nothing to do with the habits themselves.If you've ever felt like routine is rigid and restrictive, this one's for you.

One of my clients had five great sessions in a row with her physiologist. Then after one 'bad' session, she messaged me convinced she'd failed and was back at square one.In this episode, I break down why failure is a built-in requirement of the process, and why learning to recover from it (instead of scrapping everything and starting again) is the main thing that leads to actually sustaining your results.There's a reason elite athletes deliberately train to fail. And once I explain it, you're never going to look at a bad day or week the same way again.

This episode is about a woman who booked a call with me. She knew she was overthinking and overcomplicating everything. She was already working with a coach, so I decided to help her figure out why she wasn't executing her coach's plan.She wasn't going to the gym because she kept going home first. She wasn't meal prepping because her parents were in the kitchen asking questions. None of that was the actual problem.The actual problem was fear of judgment at the gym, at home, and in her own head. And once that got named, everything else made sense.Travis breaks down:Why going home before the gym is almost always a mistake (and what to do instead)The door phenomenon: how changing your physical environment kills your intentionsHow to handle parents, partners, or anyone who micromanages youWhat actually happens when someone judges youWhy "just do it" works for 1% of people and fails the other 99%The symptoms aren't the problem. The root cause is. And until you find it, you'll keep hitting the same wall.Dig deeper.

Travis breaks down the four things actually keeping you stuck, and spoiler, it's not laziness or lack of discipline. He unpacks why everything you've been taught about consistency is actually working against you, why your perfectionism (self-sabotage) is disguised as a consistency problem, and how knowing which "season" of life you're in right now could change everything.This is the stuff he coaches people through every single day. Real mindset shifts, practical reframes, and tools that make habits stick when life gets in the way, and a good old tangent or five.If you've ever crashed and burned on a 'perfect' plan or feel like you're always second-guessing everything and starting over, this one's for you.

In this episode, Travis (@travismurrells_) sits down with ADHD nutrition research expert Annika (@thenutrimindlab) to explore the often-overlooked intersection of ADHD, hormones, and nutrition, specifically for women.Annika breaks down why women with ADHD experience perimenopause symptoms up to 10 years earlier than the general population, and why declining estrogen makes ADHD symptoms progressively worse over time. They unpack how hormonal shifts affect dopamine, gut health, calcium metabolism, and why standard diet plans so often fail women with ADHD.The conversation gets real about the emotions of late ADHD diagnosis, the grief of realising you've been living life on "hard mode," where crash diets and rigid nutrition plans really fail, and how to build self-trust again.If you're a woman with ADHD wondering why nothing seems to work, this episode will change how you think about your body, your hormones, and your relationship with food.Annika's Eat to Focus Cookbook, filled with 70+ delicious dinners, breakfasts, snacks, and drinks that are designed to be both accessible and nutrient-dense to optimise your brain and nervous system. Click here for more information.Don't forget to check out Annika's Neurodiverse Neighbourhood by clicking here.Information on Travis' 1:1 Unf*ck Your Self Health Coaching program, click here.

Don't be trapped by relying on the euphoria of ADHD meds. It will wear off, and you must leverage that feeling while it's still around to build a lifestyle that can support your ADHD symptoms more naturally, alongside the medication.I fell into this hard and spent 9-12 months thinking there was something wrong with me, wondering why they never felt the same, until I realised this is just how it's 'supposed' to feel from now on...

The most common issue I hear people struggling with this time of year is that they're worried about Christmas.Something more routine than family drama over the holidays is the fact that people binge their way through it.- They eat till they feel like they're going to explode.- They fear missing out on the Christmas food.- The Boxing Day leftovers.- The December 27th leftovers from leftovers.- The New Year's food and drinks.- The January 2nd hangover.- The January 3rd existential crisis, realising that it's 2026 now..."Fuck, where did the time go. Isn't it still 2020?"How do my clients so consistently go into Christmas and not feel like they have to eat everything in sight?How do they get through the family drama and still enjoy their time and the food, but not lean into emotional or stress eating and drinking?This episode answers all those questions and more!Want more info on the latest coaching offers? Click Here!

I've gone through a complete rebrand. Not just on socials but I feel personally as well.I wanted to do this episode to give all my new followers some context into who I am as a person beyond my job title. I didn't realise how many people would relate to my struggles with mental health until I started speaking about it in 2018.I've always struggled with never feeling good enough because all I feel like I've really done to live this awesome life I now have, is survive.Turns out, figuring out how to do that, and come out the other end enjoying life, is something a lot of people are wanting. So I accidentally became who I am today, by helping people overcome their "shit" and live healthier and happier lives.Hope this podcast gives you some insight into who I am and why I do what I do, enjoy!Want the details on my 1:1 Unfuck Your Self program? Click here!

All my Unf*ck Your Self Clients understand this principle. So when I had a TikTok video go viral about my ADHD medication, comparing my first week of taking it to six months later, a lot of people felt the same and reached out for help. This episode is what I'd recommend for everyone, regardless of diagnosis.Interested in working with me? Click here for more info!Follow me on Instagram here!

Intake for Simply Happy & Healthy closes Saturday the 15th of March. Click here for more info. This is your last chance to sign up with a full money-back guarantee if you don't like it for any reason.Want a hyper-personalised coaching program with weekly check-ins, customised nutrition and movement targets with specialised mindset coaching to help you break through your mental and emotional barriers?Enquire for the Unf*ck Your Self program through my website here.

Do you feel like you're failing when you go off plan and believe the whole thing is ruined? This is often because you think your goals are extremely time-sensitive. Mix that with an overwhelming belief you'll never be good enough... It's the recipe for burn out.Listen to this episode on why expanding your timeline and moving on from negative goals is key to improving your life and avoiding burnout.Simply Happy & Healthy is currently 25% off thanks to an Early Bird Special!Get personally coached by me through all of the mental and emotional blockages that constantly hold you back from achieving your goals.More info here!Or email me [email protected] if you'd like to have a chat and gain some clarity before joining us to see if it would be the right move for you.

When you self-sabotage, it's likely to protect yourself and stay safe.Simply Happy & Healthy is live now, click here for more info.Or find all my links here.

I've helped a lot of people in the last 10 days and the help was all around the same theme of giving yourself a chance to wake up.At the gym and your body feeling tired? Give it a chance to wake up.Not a breakfast person? Push the caffeine back, and give your gut a chance to wake up.You can join the waitlist for Simply Happy & Healthy right now!Limited to just 20 people.This is (basically) a 12-week, group version of my massive 1:1 Unf*ck Your Self program.It will challenge your belief systems and help you feel happier, healthier, understand what sustainable weight loss looks like, and how to create a lifestyle worth living. It's also 50% off if you sign up from the waitlist!Click here for more info!

Most people are very logically aware of their problems, why they exist, and how to move through them. So... why are so many people still stuck in the same cycle? Because their logic is broken and their emotions are keeping them from seeing it.In this episode I run through why therapy is a superpower but why most people stay stuck because of therapy and how to move through that block.Want to be coached by me? Find more info here!

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I struggled with gym anxiety even 3 years into being a personal trainer.It wasn't easy for me to become comfortable and confident in the gym, it only happened after around 12 months of starting back up. Oh, this was also after around 18 months of experience working out with a friend.I understand gym anxiety and I know what it's like to be at the gym and not get the endorphin rush or 'feel goods' that most people talk about.In this episode, I run through how to become comfortable, what I struggled with, and the overall story of how my gym life started.

Most people who enquire about coaching ask if it would still work for them given they have ADHD.Most of my clients have ADHD and I have managed it naturally for years before being diagnosed with it in October 2023. My coaching works especially well if you have ADHD because I know what it's like to go through it and understand what the brain is looking for and how to work with it.In this episode, I run through the 6 things that I leaned on pretty heavily before I started taking medication and I still use 4 of the 6 to this day.Simply Happy & Healthy (My group nutrition & mindset coaching program) is now open!Click here to get started and remove the "I know what I need to do I just don't do it" mindset and start crushing your goals!

I was feeling overwhelmed and anxious when I was setting my goals for the year on Monday, and it was because I felt I had to make my goals as perfect and pristine as what I had seen other coaches on Instagram do.Then I realised, I don't really set goals. I've always helped people and made a living from being different and keeping things simple. That's exactly what I run through in this episode.Click here for more info on the 6-Week Reset Early Bird Special.Click here for more info on my 1:1 Unf*ck Your Self program.

Everyone struggles with their nutrition around the holidays and most feel that they're just undoing all their hard work from the previous year. In this episode, I share the advice I give to my clients that helps them manage the fear of missing out, getting out of routines, over restricting or bingeing on foods.Click here for more information on the 6-Week Reset coming January 2025.

Most clients feel like a hypocrite for wanting to lose weight. You'd know by now that I don't focus on, or really care about, the numbers or the weight. My biggest focus is making your life better, easier, and happier. If you feel like a hypocrite for wanting to improve your life, this episode will be extremely valuable for you. Want to work with me?https://www.thefitnessgenie.com.au/transformation-program

In her last call with me as her coach, a client asked three questions;What should I do with my nutrition when I get my period back?What do I do to maintain the weight I lose?How should I tackle the situation when I notice I'm sliding back into old habits?By the end of our coaching call, she felt better knowing the answers and how to manage the situation for when we're finished with coaching.Our Black Friday special, Yes-Vember, is LIVE!Apply to work with me during November to save up to $2,000 on all coaching!www.thefitnessgenie.com.au

Tune in to hear Steph describe her 6-month experience on the Unf*ck Your Self Transformation Program. What were her biggest obstacles? Where was she before she signed-up? She was super hesitant to reach out, so what pushed her to take the leap of faith and eventually sign-up?Coaching Info: www.thefitnessgenie.com.au/transformation-program (Limited Spots Available)

Code: FOUNDING100 for a lifetime discount:www.thefitnessgenie.com.au/simply-happy-healthy

The 8-Week Challenge Intake closes Sept 7th. Sign-up for just $59 per week and learn what our Unf*ck Your Self clients go through but for a fraction of the cost.Press HERE for 8-week challenge info.Follow me on Instagram @TheFitnessGenie for more tips on how to lose weight and FINALLY keep it off by removing self-sabotage.

I've been excited to turn 30 for a while. My twenties were for screwing around and finding out, dealing with my depression, anxiety, and mental illnesses, and trying to figure out what I'm meant to do in this life. All I hear from the older generation is how turning 30 is "All downhill from here." My best friend turns 30 in November, she's freaking out about it as well, and I don't get it.In this episode, I run through the advice I give everyone for hitting a milestone age and also the comparisons between my 20th birthday of being homeless to where I am now just 10 years later at 30.I'm damn excited for everything that's coming in my 30's I can't wait, but I'm willing to go slow to enjoy the process of being an adult.Pre-sale (discounted prices) for our 8-week challenge goes live on Monday the 19th of August. We have limited spots available for the challenge starting the 9th of September.Follow me on Instagram to keep up to date: @thefitnessgenie

I've spoken a lot about my recent breakthrough. It seemed to help a lot of clients so I thought a full podcast and breakdown of how I got there would help even more people.I'm a classic all-or-nothing perfectionist, which probably explains why my client base resonates with my content and my story. This is how I used my brain, being wired the way it is, to go 100% all the time, to my advantage and learning to rest to become more productive over a longer period of time. This breakthrough has already taken my energy, conversations, and engagement with people, to the next level and I know I'm onto something big here.Follow along on Instagram @TheFitnessGenie and see all the behind-the-scenes stories I talk about.If you enjoy the episode, it would mean the world to me if you liked, shared, or left a review to help me spread the word to help more people.

I recently took a 2-week break from my ADHD medication and posted about what I found interesting between being on or off medication. I didn't expect it to "go viral" but my inbox and comments were filled with questions that all sounded the same.The biggest topic of discussion was the difference between food noise being on/off medication. People resonated with it in a massive way and asked for tips on how to decrease food noise without medication which I also answer and give my top tips for how to manage simpler and healthier nutrition without medication.This podcast is filled with insights and tips for anyone who takes ADHD medication and wants to work on being healthier and quieting the food noise.Want to be coached by me?www.thefitnessgenie.com.au

I recently took 2 weeks off for a mental health break and to turn 30, woo! This is the second year I've intentionally scheduled this mid-year break and both times it coincided with amazing clarity and energy coming back into work. Though getting back into it and touching base with clients and graduates, I've found they're lacking some clarity and direction.In this episode, I run over how to gain clarity and why it's so crucial if you want to be happy and stress-free. I also run through my clarity and vision for the last third of 2024 and what the future looks like for myself and why I decided to focus on these particular topics.In exciting news, Simply Happy & Healthy's first intake is OPEN! Use code: LAUNCH30 to save 30% on all payment options!https://www.thefitnessgenie.com.au/simply-happy-healthy

‘I just can’t stop eating, I just love food so much!’ it’s one of the most common phrases I hear when people explain why they binged or over-consumed. I wish it were that simple, but if you truly loved food you would learn to respect the power it has. Loving food is not the issue, we all love food, there’s a deeper lying issue at hand that a lot of people don’t want to face because they know it’ll open a can of worms. So how do you move through the ‘I just love food’ phrase and start to respect food and move toward a life you want to live instead of the binge-restrict cycle? Find out in this week’s episode and don’t forget about the EOFYS we’re running. Just submit a form via our website and you’re able to save up to $1,780 just by taking action now instead of in a few months time. www.thefitnessgenie.com.au

Myself, and all my clients, are incredibly tired, worn out, and just done. We all wish that life was just a little bit easier, or even just a solid week where something doesn’t go wrong.So what advice do I give to myself, and to my clients for getting through the times where motivation is completely depleted and you just want to give up? Listen in to find out. EOFY Sale: Save $1,780 on Unf*ck Your Self Transformation Program and up to $1,200 on Laura’s Your Mindful Movement and up to $300 on Nutrition Coaching with Tennille. If you’re interested, send an enquiry through our website: www.thefitnessgenie.com.au

HITTING A WALL?Do what's necessary for you to get through this wall.If you're hitting a weight plateau, don't go into an even more aggressive deficit to budge the scales. Go into a reverse diet and slowly start increasing kcals so you don't get trapped.If you're at a point where you want to give up because everything's overwhelming, get through this boss fight.Figure out what the best strategy forward is, or maybe even retreating to do side quests, then come back. Do that...Whatever it is, just don't give up.

Most people get too ‘in their head’ and overwhelmed when improving their health or losing weight. They get too bogged down in different conflicting information on what they ‘should’ be doing. Should they have brown or white rice? Should they eat carbs or avoid them?If you get overwhelmed and lost in the finer details and spiral yourself into a ‘f**k it’ moment. This podcast was recorded for you. How to give less f**ks and move on with your journey is the key for my clients being able to see good weight loss results and sustain them when we finish working together.Loved the episode? Let us know or leave a review.Want to be coached by me? Check out the Unf*ck Your Self program here: www.thefitnessgenie.com.au

Everyone I work with has been on or off a diet. Never anything in the middle.That’s because every time someone’s tried to lose weight, they’ve only ever focused on taking things away from their life. Going into a calorie deficit and burning calories is the only thing they’ve cared about. How many calories can they burn and sacrifice?Add things into your life so you can start building it.How much of a better position do you believe you’d be in, in 12 months, if you just did the bare minimum for getting stronger and improving sleep quality? Listen to this week's episode if you’re caught in the toxic diet cycling routine of losing weight and gaining it all back but never feeling truly happy within your own skin.Want to completely Unf*ck Your Self? Send us an enquiry here; www.thefitnessgenie.com.au

Recently, I’ve gotten a few questions and people reaching out to me on TikTok because they’re upset with a sudden weight gain showing on the scale. They wanted to know what I would recommend and what they should do moving forward.In this episode, I’ll run you through what I tell my clients when they first start with me and see the scales fluctuating and jumping up seemingly out of nowhere. I talk about how often to weigh in, why it’ll help them move away from scale anxiety, and how it remove negative self-talk.If this episode was valuable, leave a review and let us know it’s helping in some small way. If you want to work with us and change your life and experience coaching like you’ve never had before, send us an enquiry through the website: www.thefitnessgenie.com.au

What you think and feel is often not the reality of the situation. Our thoughts and feelings influence our perception of the world around us. We interpret things differently based on our experiences.The key is to not allow yourself to become derailed by emotions when external factors pull and tug on those previous experiences. Ie the scale going up and throwing in the towel to start Monday.Listen in to this week's episode if you want to overcome falling victim to the perceived failure spiral and letting that influence the world around you. Overcome all of this and more with our hyper-personalised coaching program, the Unf*ck Your Self Transformation Program: www.thefitnessgenie.com.au

In a social media driven world, it feels like every other person you see is giving conflicting information and trying to fear monger you away from foods you love because of a certain ingredient.Most people I work with have a restriction mindset, meaning they try to take away things from their life, reduce their calories, restrict what they consume, even see their friends and family less because it’s too much effort.This episode explains how to shift your mindset and perspective from constantly restricting to achieve your goals and instead adding things to your life so you can start building a life worth living.Including, what was meant to be a sneak peek but turned into a full here’s everything for Trav’s upcoming program ‘Simply Happy & Healthy’Unf*ck Your Self Transformation: www.thefitnessgenie.com.au

Do you experience bursts of motivation, feeling like you can take on the world only to come crashing down and de-motivated for the next few months? That’s incredibly common, and also a rather simple fix… In this episode, Travis talks about how to become motivated, how to stay motivated, and what to do when you’re motivated to get the best possible results while being able to sustain them and avoid burnout.Laura’s new program, Your Mindful Movement is now available and we’re running a special for the launch, use code LAUNCH10 at checkout to save 10% for the lifetime of your subscription.More info here: https://www.thefitnessgenie.com.au/your-mindful-movement If you want a 1:1 hyper-personalised approach, maybe the Unf*ck Your Self program is what you’re looking for.Check it out here: https://www.thefitnessgenie.com.au/transformation-program If you found value in this episode thank you for subscribing and following along, and if you haven’t already, leave a review to let others know what they’re missing out on.Have an amazing day!

Are you full of excuses? That’s awesome!Many of us come up with excuses and we stop there. “I’m just not consistent enough” “I’m just lazy” “I’m dumb because I just can’t learn like everyone else” Those excuses are there for a reason and in this episode, Travis will help you understand why having those excuses is a damn good thing and often paramount for success.Thank you to everyone who has been listening to the podcast, as a reminder if you haven't already, please leave a review wherever you listen. This year, in 2024, we’re trying to raise our standards and provide even more value than ever before and you could help us reach someone who may need to hear this podcast but doesn’t know it exists yet, just from a 5-second action. So thank you in advance.Ready to change and Unf*ck Your Self?

Trav recently lost around 5kg, mostly from fat stores, so why does he feel ashamed sharing how he did it? In this episode, Trav explores how he got lean and what he would recommend for others trying to achieve similar results of losing fat and gaining muscle. A behind-the-scenes to the mindset of Trav and how he thinks and feels about his body, why he doesn’t share results, and much more…Find more information on our 1:1 Unf*ck Your Self Coaching program here: www.thefitnessgenie.com.au

Are you a chronic procrastinator? Always saying you know what you should be doing but never do? In this episode, Travis unpacks some of the most common tips, tricks, and advice that help his clients move through procrastination so they can start achieving more in less time.Want to start feeling less overwhelmed and anxious and start seeing and feeling life-changing results? Travis just had 2 spots open up for his UYS Transformation Program this week!Transformation Program Info on our website, if you’re ready to change your life, book a free call to see what a program would possibly look like for you: www.thefitnessgenie.com.au

Sophie (@sophielollipop) has been a competitive Bikini Bodybuilder for the last 5-years. She takes Travis & Laura through an in-depth, behind-the-scenes look at her mindset and how she overcame poor mental health and an eating disorder to find peace with herself. Whether you’re considering entering the bodybuilding world or just want to hire a coach who can help you navigate the pitfalls of diet culture and improve your relationship with yourself and food, this was an incredibly perspective-shifting episode.

If you’ve ever felt like you’re trying so hard and doing all the right things but nothing’s working… This episode is for you.Trav talks about why it’s good to try to be bad at something every once in a while and to test your logical beliefs against your emotional needs so you can get better results and feel less resistance while doing so.Interested in being coached by Trav or Laura? https://linktr.ee/thefitnessgenie

You’ll never be happy if you’re chasing external validators. PB’s in the gym, new low’s on the scales, it’s never going to be enough and you’ll forever be searching for the missing piece.I spoke to clients who finished up with me around 3 months ago to check-in and see how they were going. All of them came back and said they’d gained a few kg’s over the holiday period but are now back down to where they were and maintained so “I guess I’ll take that as a win”Listen in to this episode if you never give yourself credit or you achieve something and feel more relief and ‘maybe I could do more…’ instead of celebration and accomplishment.Coaching & Self-Help Book Info: https://linktr.ee/thefitnessgenie

You know how everyone always talks about finding your purpose and your why? Yeah, that doesn’t matter as much as you think… At least not yet.Trav always talks about finding your ‘why’ on social media but one piece of advice that he often gives to clients who feel lost when trying to figure out their purpose, is that it doesn’t matter just yet.Listen to this week’s episode to hear why it’s powerful, how to find one that works for you, why it doesn’t matter just yet, and how you can make it matter for you when you’re ready. Sneak Peek’s of the Upcoming Book & Transformation Coaching Info: https://linktr.ee/thefitnessgenie 

How many times have you repeated the same old meal plans and workout routines when you’ve felt uncomfortable with yourself? Do you stick to them for around 2-4 weeks and then give up?In this episode, Travis talks about why relying on what you’ve done in the past is destined to fail and how to find a better solution for your problems.If this episode made you think or brought up a lot of questions, consider leaving a review wherever you listen to us and thank you in advance.If you want coaching info or the free nutrition masterclass click here: https://linktr.ee/thefitnessgenie

You know how you diet for 3 to 4 weeks pretty well, then feel bored, and burnt out, the weight loss slows down, and logging numbers just feels annoying and way too much? This will be a valuable episode for you. Trav runs through why and when to take breaks from tracking nutrition and how best to go about it without causing even more stress and panic about ‘going off the rails’ because you’re not tracking.Listen in to find out why, how, and when to take a break from tracking and what to look out for and focus on so you can sustain your results for longer.Unf*ck Your Self Transformation program is filling up the second quickest it ever has, we have 35 spots remaining for the entire year of 2024, and between Laura and Trav they have less than 8 spots available right now.Enquire now: www.thefitnessgenie.com.au 

Feeling overwhelmed with getting started or back on track? In this episode, Travis talks about why you need to become lost to create a new base level of existence. When things are overwhelming and frustrating, or you feel stuck, you’ll always revert to your default habits and behaviours because it’s just easier.If you want to find the key for how to move forward and why becoming lost is a good thing, this episode is a must.

We all love our comfort zones, right? Even if those comfort zones come at the detriment of our mental and physical health, it’s still better than the unknown. Which is why most of us hate changing because we don’t know what it’s going to mean for us, the uncertainty stops us from taking the first step on becoming a better and healthier person.Listen in to this episode where Travis talks about how to start making positive changes for your physical and mental health, without having to change or do yet another crash diet.If you loved this episode, thank you for leaving a 5-star review, and don’t hesitate to ask us anything on Instagram @thefitnessgenie to get your questions answered for the next episode of Inside The Genie’s Lamp.

It seems we’re all in the same boat to start 2024; the want to make change and start the year off with a bang, but below zero motivation to get started. The good news is that Trav has spoken to 17 clients this week, and everyone, including himself, has zero motivation to get started.So how do we do the things we know we need to do without forcing ourselves into them using guilt and shame? Listen in to this episode to find out Trav is starting his New Year and still succeeding despite zero motivation and the number one piece of advice he’s giving his clients.Tired of saying ‘I know what I need to do but just don’t do it’ and want to see amazing results that you’ll FINALLY be able to sustain? Enquire about the Unf*ck Your Self Transformation program to see if it could possibly be the answer to all your ‘I’ve done anything and nothing’s worked’ problems. www.thefitnessgenie.com.au

STOP SETTING YOUR GOALS AS END GOALS.When you set your end goals and only focus on them, the moment you have a slight slip-up and don't trend in the direction of your end goal, you'll want to give up."I want to lose 10kg"gains 200g in a week despite doing everything right"Fuck this, what's the point?!"If you want to set goals that get you better results and for a longer period of time...