Whether you’re in a build phase, have high energy requirements due to your job or sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need ...

Here's the thing - you don't need to be losing weight, or underweight, or eating in a calorie deficit, to be under-fuelling. Under-fuelling isn't just about not eating enough - it's about not eating enough for what your body needs t...

When it comes to progressing your training, one of the most common questions I get asked is if it's better to do more reps, or should you increase the weight. There are pros and cons to both, so in this episode I'll look at both sid...

In this episode, I share my go-to strategies on how to make planning your nutrition for the week less of a headache. These are super simple strategies that I use every single week, and that I also encourage my clients to use when ma...

In this episode I run through 5 of the most common mistakes I see people make when it comes to nutrition, and what you can do instead. If you’re always hungry by 10am, or fighting off the cheese and crackers every afternoon at 3 o'c...

Social media is a stomping ground for how women should eat and train during different phases of their menstrual cycle - but how much of it is actually true? In this episode, I look at what the science says and also share some practical ways to ...

These are the top 3 supplements that I would recommend to support training performance for anyone on a budget.Each of these supplements is supported by a huge amount of research showing that their efficacy. Because if you’re going to buy...

Join me as I go through my worst injury and why mindset is so important, variables to consider if you want to optimise your recovery, late-night carbs, how to manage training if you're time poor and why I love big lifts. Some epic q...

How do you know when it's time to go heavier and increase the weight of an exercise? Because at some stage, you'll likely reach a point in your training where everything feels heavy (that's kind of the point!). So in this episode, I...

When it comes to building a training split, it's important that this aligns with your goals, your lifestyle, and your ability to recover. In this episode, I break down exactly how to choose the right split for you, the key questions...

Wondering if you can still drink alcohol and make progress with fat loss? In this episode, I break down how alcohol affects your body, how it fits into a calorie deficit, and what to watch out for if you want to include it without sabotaging yo...

If you've ever wondered how to actually calculate your macros, this episode is all about giving you a clear, step-by-step guide to figuring out your protein, fats, and carbs.Now just a quick heads up that I will be throwing around some n...

In this episode I'm looking at fasted training and fat loss - because logically, it makes a lot of sense to do your workout on an empty stomach in the hope that it will help burn more body fat. So I'm going to break down what fasted...

In this episode, I’m going to give you my top tips on how to make tracking your calories easier, less stressful, and actually useful. I’ll also cover common mistakes, what to do if you find yourself running out of calories by 4pm, a...

In this episode, I share how to go on holiday, enjoy the food, and still come home feeling good - without overthinking it or worrying about undoing all your progress. Because, yes, it is possible to relax, enjoy yourself, a...

There is currently an (over) abundance of protein added, high protein foods and snacks on our supermarker shelves. But do you actually need these in your diet? In this episode, I look specifically at protein added foods, plus the he...

In this episode I go through 3 different ways to establish what your maintenance calories are, and also explain why your maintenance calories are not one set number. For online coaching enquiries, questions or feedback, please conta...

Sports drinks and electrolyte supplements are all the hype right now, but do you actually need one in your gym bag? In this episode I look at general guidelines for hydration and performance, when plain water is totally fine, when s...

In today’s episode, I’m breaking down the difference between adequate vs optimal protein intake. Now, this conversation was prompted by a recent newspaper article suggesting that protein is overrated. So I'm going ...

Smart watches and fitness trackers are great, but can you really rely on them to tell you how much you should be eating? In this episode, I dive into how accurate (or not) your calories burned data really is, and why it shouldn’t be calling the...

In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information. If I’ve done my job well, then hopefully this episode should leav...

In today’s episode, I’m diving into detail on my recent Streetlifting comp - the training, the mini cut, making weight, the nutrition plan, the taper, and the final result. But I also want to chat about what it really taugh...

Today, I want to dive into some super simple (and often overlooked) tips to help you manage hunger in a weight loss phase. And I promise this episode is not just going to tell you to eat more protein and more fibre and more plants. ...

If you’ve ever stood in the supermarket staring at a low fat, low carb, gluten free, sugar free, taste free, all natural, organic, high protein snack wondering if any or all of those claims are true, well this week’s episode is going to break d...

You already know you should be drinking more water. But actually doing it? Well, that often seems to be the hard part.This episode covers simple, realistic ways to drink more water without over-complicating it (some might even s...