Whilst there is a place for all fitness activities, weight training (or resistance/strength training) has the most benefit when compared to others in the long term. Let’s look at other modalities and their benefits, and limitations;  Then we have weight training – a controlled, measured, practical indoor activity with no limitations, outside of those you […]

In order to see long term results, movement fundamentals are crucial. So whilst it is tempting to choose fancy or advanced exercises as you enter the training world, it can also be detrimental.  In a sea of fitness models and influencers, one thing is true – if you are not a world champion or a […]

As women, our strength, power and performance output is limited by a few things, but the most common is our posture. So that’s what this post is dedicated to.  If your posture is ‘out of whack’, and your lower back, hips and quads are tight, and your glutes and abs are weak, you will have […]

It’s pretty common for my new clients to be harnessing multiple injuries when they start training with me – hamstring tears, ACL or knee cartilage tears, ankle issues, hip/lower back, or shoulder injuries. In this post I’ll share with you how to dramatically reduce injury risk in sports, and in the gym. It’s a simple […]

Louie Simmons was one of the most well-respected strength experts in the gym world. He passed away a few years ago but his legacy remains, as does the equipment and exercises he invested to support men in becoming the strongest they could possibly be – but his philosophy can be used to build strength for […]

What is the posterior chain? Not many women ask me this, but it’s the cornerstone of my coaching philosophy. The posterior chain is a group of muscles that make up the back (posterior) portion of the body structure. They include the back, glutes, and hamstring muscles. The abdominals (mostly the inner portion) tie this chain […]

There are so many back exercises available to us today, each with the promise of giving us that X-frame – a wider back and shoulders which makes our waist look narrower, creating an amazingly feminine physique. Modern-day gym goers do some pretty weird exercises – single arm pulleys, backward looking rows, and other exercises I […]

Wanting to tighten up the back of your arms? Here is the ultimate triceps training guide for women! I can’t even recall the number of times a woman has waved her arms at me, flapped them around and asked me to ‘fix them’. Call them ‘tuck shop lady’ arms, or your ‘second wave’ – triceps […]

Welcome to todays post! We are going to explore how to strengthen your glutes, to protect your knees and lower back when training. Specifically; Many women experience knee pain when they start exercise, often not immediately after, but a few months in. It can be really off-putting and we wonder what the point of exercise […]

One of the foundational pieces of training and sports (when you want to build a strong body) is correcting your posture.   As we develop from children to young women our bodies change shape – our hips widen and we gain weight around our bellies, thighs and chest. This changes our weight distribution, and as […]

Posture impacts technique in the gym, and it can lead to a higher incidence of injury, or simply impede results all together. Correct lifting technique will accelerate your results in the gym, and ensure you can continue to succeed without injury or back-steps. When the body is out of balance and you begin to learn new […]

Why you need to Build your Posterior Chain The posterior chain is a group of muscles that make up the back (posterior) portion of the body structure. They include the back, glutes, and hamstring muscles. The abdominals (mostly the inner portion) tie this chain together into one functional unit.  Most people, but especially women, have […]