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, […]

There is so much advice out there about weight training programs – the best ones for building glutes, getting strong, getting skinny, etc. There is no ‘best program’ – it’s all about choosing the right structure for you personally.  After all, if you can’t or don’t stick to it, it won’t work at all.  This […]

Are you trying to lose weight, or embarking on a body transformation journey? Here are a few examples of why monitoring progress with more than just scale weight is key, especially when you’re weight training. When it comes to body composition it’s important to note the difference between the density and appearance of fat and […]

Trying to build your peach but feel like you’re making no progress? Here are the best posterior chain exercises for women! By training this way, you’re ensuring maximal strength and muscle growth – assuming you’re eating plenty of good food to support the journey. What is the Posterior Chain? The Posterior Chain is a group […]

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 […]

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 […]

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 […]

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 […]