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 […]

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 […]

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 […]

Pre and post workout nutrition – what should you do? The purpose of a pre and post workout meal is to provide your body with the most effective nutrition to support your training and body composition goals, increasing the availably of those nutrients at the time you need it most.  These two nutrients are protein […]

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 […]