[A lesson from The Academy] Often, the only difference between a problem being painful or being powerful is the sense that we choose it.  That we are responsible for it.   If you’re unhappy in your current situation, chances are it’s because you feel like some part of it IS outside your control - that there is a problem you have no ability to solve, a problem that was somehow thrust upon you without your choosing.   So how do we make the shift to empowerment? How do we choose our...

Why DO we go back to our old ways? Have you ever asked yourself why you have yo-yo'd in the past with your weight? Why you have moved from diet to diet to try find the solution to your weight concern? Have you actually stopped and honestly asked yourself the single most powerful question on the planet: WHY? "Why have I not remained consistent in my resolve to drop unwanted fat?" "Why have I returned to my old ways of eating?" "Why have I believed that I CAN'T do this?" Scientists...

Why is it that we feel like we are missing out? When we struggle not to eat food, or we constantly compare ourselves to others results or circumstances, why does it breed a feeling of lack within us, or a feeling like something is missing within us? But why is that? Why is FOMO such a real thing? And what even is JOMO? (lol - I had NO idea). Let's dive in to these in today's episode.

If you're listening to this podcast in real time, it is the first week of January. New years resolutions and goal setting is at the forefront of our mind. Even if it is something not so specific but a general 'I want this year to be better than last', it is still a formulation of a goal of sorts. But why is it that after a short period of time, any goal we set becomes a distant thought? Why is it that we have the best intentions but we don't follow through? Let's explore this in...

For many of us Christmas means weight gain. And each time its over, we promise ourselves that next year will be different. But girl, I promise you that it doesn't have to mean that. It really doesn't. And in today's episode I give you 7 steps on how you can approach Christmas week (from the 24th December through to the 30th) with a game plan that will have you leaving the silly season with a big smile on your face. Not only did you NOT miss out on the deliciousness of Christmas day -...

New Year New Me... I'll lose the weight then. It's in the too hard basket to lose weight leading up to Christmas. So we make the decision that 'next year' will be MY year to lose all my unwanted fat. But in that decision, we end up 'dumping' all the responsibility on our future selves, and not taking any of that responsibility now - we eat ALL the things at the Christmas parties, we over-indulge at all the festive gatherings - because, well, you know - FUTURE me will take care of it. ...

If you have yo-yo dieted your whole life (like I did for 15 years), you have probably come to the same conclusion as me... ...that weight maintenance is actually more challenging than weight loss itself. If this wasn't the case, 80% - 95% of people who have lost weight, wouldn't regain it all again. Weight maintenance has its own set of skills. And as a weight loss and body composition coach, I believe I have an ethical obligation to teach them. It's not just about weight loss... it's...

A little while ago I did an online teaching series inside a Facebook group. And this podcast today is derived from one of those lessons that I taught. There are some powerful learnings in here so much so that I wanted to bring it to you in my podcast. There are six rules of power to learn which are derived very much around the rules that govern our decisions day by day, moment by moment, particularly around our pleasure pain paradigm. The pleasure / pain paradigm comes from the...

There are 3 key principles that will absolutely change how you move through your body and mind transformation. If you utilise these 3 principles, your journey will not be a fleeting diet, but rather a life long change. You may be surprised at the simplicity of them...

We have often been taught that a sensible approach to fat loss (you know, slow and steady) is the only healthy way to drop fat healthily. We're taught that fast weight loss is not sustainable in the long term. And the thinking behind goes something like this: If you lose it fast, you'll gain it back fast. And NOBODY wants that. But what if I told the opposite to be true? What if I told you that slow weight loss may in fact be jeopardising your results, not helping them? If...

'You don't need to lose weight.' 'Is that safe?' 'Woe, that's a bit extreme isn't it?' 'Why aren't you having dessert?' If you've been on any kind of weight loss journey in the past, I am sure you can relate to hearing these comments from others. And it has always been a fascinating thing for me because often it comes from people who aren't exactly in the height of peak physical fitness themselves. But you've made a decision to move towards better health, a leaner body...

Ok. Time to be a little vulnerable with you all 💖. I would much rather be completely open with my own personal struggles, and what I have learned from them, rather than giving off a false pretense that I have everything together 100% of the time. I simply don't. And I'm ok with that. This episode I share my background story, my emotional overeating dysfunctional cycle, and the steps I took to overcome it. I have maintained my new weight for more than 10 years now - and I can...

This podcast episode (derived from my three-part video series) looks at how we think, and how this can seriously impact not only our fat loss journey, but how we go about maintaining our new weight. I talk about Numbers and Drama. The numbers side of losing fat is the easy part. But the drama we create in our brain is the important stuff that needs a lot of attention paid to it. Enjoy! xx

What if I was to tell you that I have two secret weapons that will not only support your fat loss, but will absolutely help you stop weight regain after your fat loss journey is over? Well, I have some great news. This episode (taken from my three-part video series) has those exact things. The right amount of proteinThe best exercise for fat loss and weight maintenance And I have to say, while the first secret weapon may make you think 'yeah, yeah, more protein, I know...' it really is...

I have turned my 3 part video series into a podcast for those of you who prefer to listen. We dive into the reasons why weight loss is so difficult. If you have experienced yo-yo dieting before, your body is doing exactly what it was programmed to do. But there is hope - and in this episode I give you tangible steps to take to set you on the path to success.

Nutrition is a belief system, right? Wrong. Nutrition is a science. And today I share with you why basing your nutrition on beliefs is dangerous. And we look at the exact scientific principles I used to get into the best shape of my life in my 40s, after being overweight for most of my 20s and 30s.

New Year, New You. It's a common theme around the start of a new year, and once upon a time, I would have disagreed with the ideology of setting new year's resolutions. However, after reading the research on the matter, I was surprised at what I discovered. In this episode we take a broader look at goal setting, but then take it a step further to the most important part - taking action. Enjoy!

Losing fat takes an element of self control. It just does. But full on super restrictive approaches don't work long term. If I told you not to eat, smell or even look at your FAVOURITE food for the next 6 months, AAAALLLLLLLL you're going to be thinking about is that food, right? Tell me I can't have something....I want it even more! And you're probably the same. So what do you do? If you know that your favourite thing is what is causing you to overeat (because it is so darn...

If you're a woman over 40, you may have noticed 2 things: You gain fat around your belly easier than you used toYou struggle to lose that belly fat more now that you're older This can feel very frustrating, especially if you are determined to make changes with how you look and positive changes for health reasons. This episode explores the scientific principles of how to get rid of belly fat after 40 through the Three Body Recomposition Pillars that Feminine & Fierce...

When I first started out doing resistance training, I had so many questions. How many reps should I do? How many sets? Should I train to failure? How much weight should I be adding? Today we look at hypertrophy training (training for a toned body) and the difference of training for pure strength. My 10 years of strength training has seen me reach elite level for Bench press and Squat, and advanced level for Deadlift. I share the learnings I've had along the way from my own...

We know protein is an important macronutrient - THE most important one, in fact. And yet often getting in enough protein feels challenging for many of us. Today I break down the HOW TO of hitting your protein targets in a really simple, practical way. I show you exactly what I eat most days, and how keeping things simple is the best approach to changing your body, your health, and your nutrition.

Not only are we told that carbs are the enemy, but we are also told that sugar causes weight gain, sugar is poison, sugar is evil, eliminate sugar.... In the third part of the 'Carbs are the Enemy' Series, we look closer into sugar, the research around it, they myths, the facts, and some funnies in amongst all the seriousness. If you haven't listened to the first and second part of this series, I highly recommend you do so.

Goal setting can sometime feel difficult. We know we need to set SMART goals, but the best worded goal will only take us so far. The results come in the doing. So in this episode we unpack 6 strategies to help you keep moving towards that goal you have made, consistently, and with confidence.

If we want to achieve any goal, it always involves two distinct sides: The NumbersThe Drama The numbers is all the scientific and mathematical principles that are necessary for you to actually achieve that goal. The drama is all the emotion that we create and experience along the way. In this episode, we explore 6 important factors to help you move towards your body composition goal on the numbers side, and 6 crucial things on the drama side. I believe so passionately that the two...