🎉 BONUS EPISODE THIS WEEK 🎉 ONLY UP FOR 7 DAYS   I am on such a high after the 2 masterclasses I ran this week. The feedback was insane, so I've gotten this masterclass and turned it into a podcast episode for you!   During this live training we'll cover: 💪 What to eat to lose fat & tone up at the same time, so you can eat more, & look better 💪 How to exercise to lose fat & tone up at the same time. 💪 How to do it with complete food freedom   So if you're struggling with 1...

A few years ago I was doing ALLLL the right things with my nutrition and exercise... I was showing up with my exercise daily I was eating in a calorie deficit. I was cutting out food that would undo my progress I was skipping meals and social events out to stay on track   but STILL, I had nothing to show for it in terms of body composition results... something was missing.   P.S. I'm dropping the juice on exactly how to go from skinny-fat to toned. What you need to do with your...

Strap in for a raw & honest conversation!    I sat down with fellow exercise physiologist Karla Bosnar. We had a beautiful conversation about Karla's journey, and her struggles with her body, food & with exercise, and how she overcame them.   Karla shares her struggles with her body image for 10 years, which lead her down a dark path of trying diet after diet, detoxes, restrictions, and 8 week challenges, gaining weight and losing it again, constantly ending back where she...

As you can see by the title of this episode, it is the SECOND part in my 30 lessons from 30 years series. This episode is going to be a flow on from the last episode, so if you haven’t listened to that I highly suggest you go and listen to that one first, because otherwise this one won’t make much sense to you.   For lessons 16 - 30, I've included gems and principles that apply BOTH specifically to nutrition & exercise, as well as ones that apply to nutrition & exercise AS WELL as...

I turned 30 this month, and to celebrate that, I decided to share with you the 30 biggest lessons I've learned to date. 🎉   I think this might have been one of my favourite episodes to plan and record! When I sat down to plan this episode I reflected on everything I've learned up to this point, when it comes to nutrition, and exercise, but especially LIFE, and I found SO MUCH.   There was a version of me that was so shy, and scared of most things, but I'm so proud of the person I've...

This week I'm brining on special guest Robyn Shaw. Robyn has over 7 years of experience as an online coach, and it was SO great having this conversation with her, because we have so many aligned values when it comes to nutrition & exercise!   She mentions this beautiful quote which I totally align with, and it's consequently exactly what I teach all the girls in the Fit & Free Academy as well.:   "I LIVE in the grey area when it comes to exercise & nutrition"    How to live...

Let me tell you a little story about a woman I knew a few years ago. Picture this: She sits down for breakfast and have the same thing she has most days. Half an hour to an hour later, she's hungry again, thinking to herself: "I just ate a big meal, WHY do I need to eat more right now? I don't even WANT to eat more, because if I do it'll just ruin my progress..."  ...but there's a part of her that's just so freaking hungry she can't handle it anymore. So she tried to eat some low calorie...

I'm willing to bet 80% (if not more!) of women have been here at SOME point: Trying to use EXERCISE to compensate for food that they ate. Maybe you're trying to stick to a certain calorie target, or maybe you're just trying to use the calories you're burning with exercise to put you in a further calorie deficit, so that you can see weight loss/fat loss results in your body faster. In this episode I tell you WHY this is an INEFFECTIVE, and often even COUNTERPRODUCTIVE strategy, and dive...

In this episode we build upon the previous one titled "How to eat out guilt free, without impacting your body goals",  but instead of talking about the biggest mistakes women are making around this topic, we go more in depth on WHY the food guilt is happening in the first place. Because as soon as you figure out WHY you've got a certain problem, it puts all the power back in your court, giving you the opportunity to change it easily.   So if you've ever said something like this to...

Ever felt like eating out just un-does all your weight loss progress when it comes to your body goals?  Ever wonder if it would be possible to eat out, enjoy drinks on the weekend, and go on holidays without worrying about how it was going to affect your body? Then THIS ONE'S FOR YOU. In this episode I go through my experience with this, I talk through some of the biggest mistakes I see women making when it comes to this, and how I learned how to do eat out without impacting my physique, so...

If you've ever felt like your body was different, like your metabolism is just slower, or getting the body you want simply isn't possible for you, like maybe YOU'RE THE PROBLEM, then keep reading 👇 There was a version of me that didn't believe  I was EVER going to be able to get a body I was proud of. I was never the smallest girl in school This carried on into adulthood, where I started to believe that maybe my body was different...that maybe I was just big boned, or had too slow of a...

There is a BIG chance if you're in my world that you have this blind spot. "I need to lose weight/be in a calorie deficit to get the body I want" If you've ever said this or thought this to yourself, I recommend listening in closely to this episode to see how this might apply to you, because it could be the VERY thing that is STOPPING you from actually getting the body that you want.   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review...

"NOW'S NOT THE RIGHT TIME"   How many times have you said this to yourself when it comes to your exercise/nutrition? How many times has it STOPPED you from going to a pilates class, joining a gym, or working with a coach?   What were the reasons you gave yourself for it not being the right time, and how real was that reason ACTUALLY?   Was there genuinely a BETTER time to act? Or is this something you told yourself (consciously OR UNconsciously!) to keep yourself in that warm plush...

In this episode, we dive into the story of another ride or die client of mine. Joanne and I have been working together for over 2 years already, and before working together she was doing just about everything she could to lose weight. She thought that to get the body she wanted, “you had to strip back everything you’re eating, eat super clean, so healthy, and then smash out all your workouts”   So that's exactly what she tried, and surprise, surprise, IT DIDN'T WORK. She had no idea why it...

🎉 BONUS EPISODE THIS WEEK 🎉 ONLY UP FOR 7 DAYS   I am on such a high after the 2 masterclasses I ran this week. The feedback was insane, so what I've done is I've gotten this masterclass and turned it into a podcast episode for you!   So in this episode you're gonna find out: 1. Why you have zero energy, why your metabolism is cooked, and why you gain weight just looking at a chocolate bar 2. Why you don't look toned even though you spend hours busting your guts burning calories 3. Why...

EVERY DAY GETS TO BE THE WEEKEND, AND YOU CAN STILL REACH YOUR BODY GOALS.   This week the spotlight is on one of my clients Gerri! We've been working together for almost 2 years now, and back then she was: 🫠 trying to eat as little as possible 🫠 strength training in the morning and going for another run in the afternoon 🫠 avoiding going out with friends 🫠 only cooking her own meals so she could count her macros properly     ...basically doing anything she could to look the...

How many times have you tried applying nutrition and exercise advice from other fitness influencers, books, diets, etc, but you didn't see any (sustainable!) results from them?   Sure! I know you can achieve SHORT TERM weight/fat loss by cutting out foods, going for extra runs, and being super strict, but how long does that really last? If you're anything like I was, it's likely just a few weeks after you relax all the strict rules before you start to fall back into your old ways and...

If you're here, chance are that you have some sort of resistance around eating more food (especially carbs and fats): Maybe you don't want to: 😔 gain weight😔 gain fat😔 come out of your calorie deficit😔 lose the progress you've been working for with your physique   ...and this is EXACTLY the reason why SO many women stay skinny-fat, sometimes for a REALLY long time (like 5 years all the way up to THEIR ENTIRE ADULT LIFE).    WHY? There are so many different reasons, like: 🫠 Low...

A little while ago I was approached by a fellow coach named Sheridan Jackson, to feature on her podcast, and talk all things exercise, nutrition, and mindset.   In this episode, Sheri and I talk about how to create that BALANCE between achieving body composition, and having “food freedom”. And yes, that ABSOLUTELY exists.   We talk about food relationships, and how important they are in the process of achieving success long term with your body composition, and how ignoring this stuff can...

Protein...the darling molecule of the fitness industry. I'm willing to bet that if you had a $ for every time a fitness professional told you that you should eat more protein, you'd be a millionaire for sure. But has anyone ever explained WHY it's so freaking important? I mean besides the obvious of staying stuck at skinny-fat of course? 🫠 mood swings 🫠 low libido🫠 your period is skipping/is non existent🫠 brittle hair and nails🫠 getting sick more often ...The above symptoms are just a FEW...

This is PART II of The hacks that transformed my glutes & back. If you guys haven’t listened to episode 1 I highly suggest you go and listen to that first to get a bit more context on what we’re talking about in this episode, because it's literally a continuation of that:   PART I synopsis: A little while ago I set the intention to step into my #stronggirlera , and I am really starting to feel the effects of that starting to take shape. I'm feeling SO well fuelled in the gym, and as...

A little while ago I set the intention to step into my #stronggirlera , and I am really starting to feel the effects of that starting to take shape. I'm feeling SO well fuelled in the gym, and as the title suggests, I'm kicking goals 😉     Learning how to exercise to be stronger not smaller has been the best thing I EVER did for myself, and it's something I talked about in last week's episode as well, because it has allowed me to look at my exercise and nutrition objectively, instead of...

Ever felt like you're showing up SO consistently with your exercise, but whenever you look in the mirror your body doesn't actually LOOK like you work out? OR 🫠 you TRY to stick to a calorie deficit, but you just end up binging? 🫠 you've been plateaued with lifts, like stuck at 40kg with your deadlift/squat, and you just can't get through it? 🫠 you get constant flare-ups of lower back, hip or shoulder pain, which might go away sometimes, but KEEP COMING BACK? These are 🚩red flags that...

 🫠 Restricting calories after a certain time of day 🫠 not eating unless it’s a certain time of day 🫠 Focusing on your fitness watch, always trying to eat less than you burn in a day 🫠 Avoiding bad foods 🫠 Eating clean all week and bingeing on the weekend   🫠 Not eating certain foods because of how many calories they contain I could go on, but I think you get the picture. These are all ways you are thinking about food that are IRONICALLY absolutely ruining your progress with your body...

What does "healthy" even look like when it comes to your daily nutrition thought habits? How do you even know if what you're doing and how you're showing up around food is "normal"? The fact is that SO many women honestly have no idea, and I TOTALLY get why, because it's RARELY something we talk about very openly. As a result there are a LOT of women out there doing things they THINK are healthy, or normal, when they're actually not. At all. In fact, it's THESE things they are doing that are...