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My journey is a little different to the ‘lose weight, get fit’ transformation story. I am not someone who has ever been overweight. I took things to the opposite extreme. I was skinny, exhausted and had an obsession with body image and being lean. This eventually took a toll on my health. My transformation is from being skinny, unhappy and unhealthy to being strong, confident and full of life.
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I’m always so motivated by seeing the amazing results that my clients have achieved. Everyone is on their own unique health and fitness journey and I love to encourage and guide you along the way. Keep sharing your successes and journeys with me so that I can support you and see your awesome changes!

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Winter and comfort food go hand in hand, but we don’t really associate warm, comfort food with being healthy. So this winter why not set the goal of making comfort foods that are nutrient dense and good for you? This way, you won’t come out the other side of winter wishing you had eaten better, you will hit spring on track and ready to progress to the next level! Read on to find out my tips!

UNFORTUNATELY, for a lot of us, Winter can really challenge our best exercise and healthy eating intentions! Bad weather, less sunlight, and a general feeling of listlessness can have you making like a bear and hibernating until spring! When it comes to using a positive mindset to continue to achieve your goals throughout winter, there are a few components that you will need - good goal setting, a motivating reason to change and some strategies in place to help you deal with the unique winter challenges. In this article I want to give you some simple, practical advice that will keep you on track this winter.

Today I want to chat about something I get asked about Every. Single. Day... Results. I’m going to be real with you on this topic, and some of the truths I’m about to spill may be hard to hear. BUT I believe that only with honesty and full disclosure, in this world of social media, body comparison and transformation pictures, can we truly understand an individual’s health and fitness journey. Read on.

Motivation is such a valuable tool when chasing your health and fitness dreams. When you’ve got plenty of it, sticking to your workout schedule and diet plan is a breeze. But, when your motivation levels are low, even thinking about exercise or eating healthily simply seems too hard. Today I want to reimagine motivation, and show you that it is a muscle that can be strengthened with consistency and practice. Take my tips for setting yourself up for success and watch your motivation follow!

Today we’re talking everything carbs, arguably the most controversial of all the macros… Carbohydrates are a contentious topic in nutrition. A lot of people blame carbs for weight gain and may go so far as to eliminate them from their diet to speed up fat loss. The food industry supports this point of view by manufacturing low carb foods. In many ways this makes a lot of sense. Excess carbs are easily converted into fat and their presence can inhibit fat loss. But, does this mean you should eliminate carbs from your diet? Nope!

They say the apple doesn’t fall far from the tree, and this definitely applies to my mum and I! She has been a bikini competitor too and really is my inspiration! So this mother’s day we’re planning on having an active mother daughter day. I can’t think of a better way to show my Mum what she means to me, than getting outdoors, working up a sweat and pushing each other to keep improving. If you'd like to do something similar with your Mum, I have put together a gym-based session, and a home or outdoor session for you and mum to try!

If you want to change the way you look, you’ll need to do two things: build muscle and lose fat. Both goals will converge to create a lean and athletic physique, but they also require different approaches to training and nutrition. Unless you are a very deconditioned beginner, it’s almost impossible to build muscle and lose fat at the same time. Let’s take a look at how these two goals differ, and how to decide which one should be your priority.

If you want to get leaner, you are going to have to clean up your diet. This may involve making some challenging changes to your diet that may be hard to stick to, this is where ‘cheat meals’ come in. Part 4 of my Macro Basics articles takes you through everything you need to know about treat/cheat meals. Enjoy!

We spend so much time focussing on the physical aspects of our health and fitness and often neglect to pay much attention to the psychology of achieving our goals. Through many years of trial and error, I have learned that creating the body of my dreams comes just as much through mental strength as physical. Today I will share with you one of the key strategies I employ to help me stay motivated and keep pushing towards my goals.

There is no one size fits all macro ratio. Because of bio-individuality, what works for one person may not work for another. Adopt the macro ratio that’s right for your body type, tweak it based on your goals, and then be prepared to adjust it again according to your results. Here's my guide to everything you need to know about optimising your macro ratios!

As I focus heavily on training glutes, squats, lunges, and deadlifts are my exercise cornerstones. These exercises and their variations are crucial for booty-building success. Ironically, these are also the exercises that are most likely to cause injury when performed incorrectly. In this article I’ll take a look at some of the most common technique faults in my “big three” booty builders and tell you how to fix them.

When you’re new to following a meal plan or tracking your macros, the whole process can be overwhelming! Firstly, you need to work out your daily Calorie needs, then you break this down into your ideal macronutrient ratio, and then you need to construct your meal plan to suit these requirements! If you’re looking for more information on this process, check out my blog on the basics of tracking your macros.

The process of truly transforming your body, to the point where your weight no longer fluctuates and your strategies become everyday habits, takes a VERY LONG TIME. My personal transformation has happened over several years, but I’m not done yet! I am always on the path to improvement, always trying to be better than the person I was yesterday. I'll take you through my tips to getting the physique you really want!

I'll take you through the basics of counting your macros, and everything you'll need to know about tracking your energy balance, calculating your caloric requirements and setting achievable goals!

DO YOU EVER walk into the gym, full of excitement and ready to pump out your #LSF workout?! Only to arrive and find that the equipment you need is either taken, out of action, or just not there (think peak hour and apartment gyms)! We’ve all been there! Don’t worry ladies, I have got you covered! Here are some versatile alternatives you can do, so you don’t have to miss out!


Many people will tell you that it’s impossible to get the results you want just working out at home. True, you may not have access to quite the same array of machines and weights when working out in your living room. BUT that doesn’t mean you can’t make progress without a gym membership!

Are you looking for ways to spice up your fitness routine? Here are my 10 tips to take your workouts to the next level!

Have you just finished a LSF workout?! Feeling sore in lots of different places? Read on!

Not sure what to get for your significant other this Valentine's Day? I may have the answer you!

Struggling to feel the burn in your glutes? This is how you specifically target your glute muscles, not your entire lower body!

Training in the morning can be a challenge. Want to know how I overcame this lethargy to dominate my morning routine?

What carbs should you be consuming?

Lower back pain is commonplace among adults. Why is that?

Stuck in a rut? Here's how you can power through and keep progressing in your journey!

I hate feeling bloated and often leads to me feeling like I’m failing my diet and I’m never going to look my best again! I’ve learnt that this is just normal and I try do the best I can to manage it. Here are some of my tips to help with bloating. Happy reading!

When we hear the word "fitness,” how many of us automatically think “physical fitness?”

For many, their first thoughts may be of intense, grueling workouts.  Others may think about their own fitness levels and what type of shape they’re in. Then there are those who will focus on the weight they need to lose, how strong they are or the shape they used to be in.

 

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