Carolina came to me in June with a weight loss goal – to lose the dress size she gained since perimenopause symptoms kicked in. Despite trying multiple times to lose the weight, she was unsuccessful, but after seeing the 30kg+ weight loss from one of my other clients, she decided to try something different. Carolina […]

A part of a lasting health and fitness journey is knowing how to navigate events and holiday periods, so I’ve made it easy for you by offering up these health and fitness tips for Christmas. And by staying on track I mean, keeping your healthy body and lifestyle goals in a place where you don’t […]

Stress, you hear about it all the time, you’re told to reduce it, but what is it?? Stress is an acute response by the body when faced with a threat – be it physical, emotional, chemical, or spiritual. The body responds by activating what is called the sympathetic nervous system. This response prepares you to […]

Recently I’ve embarked on personal pilgrimage into trauma, and post recovery I am deep in research about how how mental health conditions can impact your health. In this article we are exploring specifically how PTSD can influence your health, and also your weight, throughout your lifetime. Having had PTSD for a very long time, I’ve […]

Dopamine, often referred to as the brain’s “feel-good” neurotransmitter, plays a critical role in our mental and physical well-being. As someone with ADD (I was diagnosed 20-years ago), low dopamine can be a real issue. If you know how to reset dopamine, this can do wonders for your motivation. Even if you don’t have an ADD […]

Bitter foods, often overlooked in favour of sweeter or savoury options, are gaining attention for their potential role in appetite regulation. This sharp-tasting flavour can play a surprising part in promoting healthy eating habits and supporting weight management. Here is how, why you can achieve better weight control by incorporating them into your diet.   […]

This post is dedicated to my beautiful client Kristen’s progress over two years – WOW! ⁠⁠Kristen has competed once in 2022, so she’s undergone a few fat loss phases and muscle building phases. She trains 4-5 days per week and does cardio only when focusing on fat loss. ⁠ Fat loss phases involve a calorie […]

This post shows an example of what happen’s when you approach fitness goals with your health as a top priority, and, why you can’t rely on the scale weight in order to track progress. As you gain muscle, you will gain weight – this is because muscle is denser than body fat. On the left, […]

Call it weight loss, fat loss, or body transformation, this process will be much more successful, and you will lose weight faster, if you have a healthy mindset. In this article, I’ll compare a healthy vs unhealthy mindset, so you can see where you fit in your body transformation goals! WEIGHT LOSS IS JUST AS […]

It is a common belief that carbohydrates (‘carbs’) such as potato’s, fruit, bread, pasta, rice, grains etc, need to be eliminated in order to get results in weight loss or body transformation. The truth is, for a lean body, you should never eliminate carbs and in fact, you want to eat as many as you […]

Achieving glute definition (or what we call the ‘tie-in’), and building up the back of your legs is one of the most misunderstood aspects of body recomposition. When you are patient and take an informed approach, you can achieve amazing results. It’s not about circuit training, low carbs and cardio, it’s about muscle development, adequate […]

How many vegetables do you eat daily? This post is short and sweet, but I’ll cover all the easy ways to eat more vegetables, so you can get the vitamins, minerals and fibre requirements. If you don’t reach the recommended 3-5 serves per day, then this post is for you! Start by eating the vegetables […]