Please do me a favour! Grab a packaged item from your pantry and look at the carbohydrate section.  Does it likely say total and net carbohydrate? I’m going to bet…

These days, tracking your daily steps has become synergistic with fat loss. Commonly, people preach “increase your steps and eat less.” Simple enough, right? So, why are steps useful? More…

What is a calorie?  A calorie isn’t a physical substance like water or juice. But, just like centimetres and litres, a calorie is a unit of measure. More specifically, it…

Want to learn how to build your glutes? Well, here are 6 of the best glute exercises I use for my clients. I coach women who range from absolute beginners,…

Here are three reasons why you should include meal timing in your bikini body building training, from our Head of Nutrition, Sheridan Skye. What does the research say? Does meal…

How much protein can you really absorb and how can you maximise muscle growth? Find out the answer from our Head of Nutrition, Sheridan Skye. We seem to see a…

How many calories do you need for breastfeeding? Our Head of Nutrition, Sheridan Skye answers this question! AHHHHHH.  If I had a dollar for every time someone asked me this…

Let’s build some Glutes! When it comes to a training session, there is an abundance of exercises we can do for muscle groups. The most common approach you generally see…

The hip thrust has become one of the most popular exercises in the last decade in training, especially with women all over the world. The hip thrust trains your glutes…

Creating an effective workout is not just about turning up to the gym and hoping for the best. It involves intelligently balancing out exercises to complement a person’s goals. There…

What is a calorie?  A calorie isn’t a physical substance like water or juice. But, just like centimetres and litres, a calorie is a unit of measure. More specifically, it…

Let us start this by being direct – if you’re not losing fat, you aren’t in a deficit. I know! The most unhelpful answer ever. Nonetheless, it’s true. If you…

One of the most time efficient ways to train is through the use of supersets. Most people struggle to have enough time in the gym – I think we can…

Squats are my favourite exercise to program for clients! There are many variations and different tempos we can use, and the squat is an exercise we can train quite frequently….

It’s really common to have muscle groups which are less developed than others. Unfortunately, it’s often the muscles we most want to grow the most that are the areas we…

Has anyone ever told you that you have a mommy tummy? You’re not alone. Many women struggle with this issue after they give birth. But what is a mommy tummy,…

Are you someone who struggles to keep your weight loss result long term? You are able to lose the weight, but post fat loss you tend to rapidly put it…

It’s the most frustrating experience, isn’t it? You set out to lose fat, clean out your pantry, and hit the gym. You spend the first few days excited about what’s…

These days, it seems like everyone wants to build big glutes… amazing – that is what I specialise in for clients! But being a coach who has done this for…

As a coach of many WBFF Bikini Pros and even a World Champion, one of the most common questions I get always involves competing, primarily doing a Bikini Competition.  Everybody…