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 […]

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 […]

In today’s health-conscious world, many people are becoming more aware of the importance of consuming fresh, pesticide-free produce. However, not everyone can afford to buy all organic, so in this article we are focussing the Environmental Working Group’s (EWG) lists, “The Dirty Dozen” and “The Clean 15,” so you can eat organic on a budget. […]

A healthy breakfast is the most important meal of the day – but why? Here are some benefits of starting the day with a healthy breakfast; These benefits come from not just any breakfast, but a healthy breakfast. Here is how to create one for yourself; What to include in a healthy breakfast; First of […]

I’m pretty knee-deep in the food-and-mental illness research hole at the moment. Modern research has connected mental health conditions with food allergies, so in this article I’ll share some interesting information regarding this connection. I have always believed in food impacted mental health through personal experience, and the number of women I’ve supported over the […]

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 […]

Food insecurity, whether due to economic, physical, social, or political forces, is a powerful psychosocial stressor linked to virtually every mental health and neurodegenerative condition in the book. Thus food security has a positive impact on mental wellbeing. In this article I’ll touch on some of the stressors my clients and I have experienced lately […]

My super simple healthy beef nachos. I’m loving this meal at the moment and it’s super macro friendly, so you can fit it into almost any macro breakdown and enjoy the treats without negative consequences! INGREDIENTS METHOD That’s it really – I’m a simple girl. Simple yet nutritions, and delicious MACRO BREAKDOWN Calories: 401Carbs: 29gmFats: […]

If you’re overwhelmed with your healthy lifestyle change, know that the internet can make it seem really complicated. Here is healthy meal planning made easy – tips for success on your path to wellbeing. I am assuming in this post you are putting some time into planning food in a measured way, but if you’re […]

Chrononutrition is the study of how the timing of food intake relates to the body’s internal clock (circadian rhythms) and its impact on metabolism and overall health. The benefits of chrononutrition are huge, suggesting that when we eat matters as much as what and how much – and it’s something I’ve applied to my clients […]

‘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 […]

The idea that “you are what you eat” goes way beyond just physical health – also impacting your mental wellbeing. The gut-brain connection, a complex communication network between the gastrointestinal tract and the brain, plays a crucial role in mental health. Emerging research shows that the foods we eat can influence our mood, cognition, and […]