Strength training isn’t just about building a bikini body. When I began lifting weights, I was focussed only on physical goals, but it wasn’t long after starting that I realised how diverse the benefits really are! Curves, improved body composition and muscle tone are all amazing ‘side effects’ but what about how your confidence improves […]

YES, there is absolutely a benefit to taking creatine for women – strength, stamina, health – you can have it all. In this article I’ll share the benefits, how to take it, and my favourite Creatine brand. What is Creatine? Creatine is a naturally occurring compound found in muscle cells. It has always been popular […]

When you’re wanting better health or body composition (what we call ‘body transformation’); you want less fat, and more muscle. Your weight on the scales may not change, but that is also the goal! Here is an example of what happens to the body as you gain muscle, and lose body-fat over time. Using myself […]

If you want to transform your body, focussing on your scale weight can be detrimental. In this post, you’ll find a really good reason why this is true! I met Hayley back in 2013, and three years later she looks like a totally different woman. This post is a flashback, but I’m going back to […]

‘What’s achievable for me?’ is one of the questions my coaching clients often ask in the early stages. With so many overblown transformations online, I totally understand why it’s become so confusing. In this article I’ll share how long time takes for women to build muscle, using a couple of client examples; Case Study: Emma […]

Does lifting weights make you bulky? This used to be a massive thing, and I believed it (but in my defence the women were massive like men back then!). Nowadays, with women flocking to pilates to avoid getting ‘bulky’, I realised this belief is back. But, it’s untrue. Any woman who lifts weights and is […]

”How do I grow my glutes?” Is probably the most common question I get asked, and understandably so! Building a peachy, feminine butt requires that you build strong glutes, and what’s lesser known is your glutes play the most crucial role in overall body strength – protecting your knees, lower back, hips, and ankles. But, […]

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 […]

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 […]

How long does it take when building muscle as a female? Most women don’t understand what it really takes to change their bodies, and what is actually possible for a natural athlete. .With all the performance-enhancing drugs being used by women in the fitness space these days, it’s easy to get confused about what is […]

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 […]

Muscle weighs more than fat