After almost 8 years of bodybuilding and coaching 500+ women, there are a few things I wish more women understood about changing their physique.

In this episode, I’m sharing 7 of my biggest lessons.. from why you need to stop dieting your way to your dream physique, to training harder, eating more, committing to your phases and playing the long game.

The fitness advice I genuinely think you need to hear if you’re serious about building your best physique.

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Find Your Focus ( a free 7-question assessment that takes under a minute and identifies your #1 focus)

If you’re training consistently, eating pretty well and putting a lot of effort into your physique… but still feel like your body isn’t changing the way it should, this episode is for you.

Because sometimes the problem isn’t that you need to do more. It’s that you’re putting your effort into the wrong thing.

In this episode, I’m breaking down the 7 areas I’d look at first if you came to me feeling stuck with your physique - from fat loss and muscle building, to nutrition, training intensity, phasing, mindset and even whether you’re ready to take things all the way to the stage.

We cover why working hard doesn’t always mean working effectively, why constantly switching between cutting and building can keep you in the same place for years, and how to identify the ONE thing that would make the biggest difference to your progress right now.

And this is exactly why I’ve created Find Your Focus - a free 7-question assessment that takes under a minute and identifies your #1 focus, before sending you a video training and 3 clear actions based on your result.

If you’re already doing the work, but feel like you’re ticking over rather than actually moving forwards, start here.

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If you've ever questioned whether you're actually building any muscle, like you're eating wayy more than everyone around you, like you're just getting softer or wanted to diet again.. this is for you!

The thoughts (that we don't often talk about) that come up when you're a girl in a building phase!

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Into week 10 (?!) or my current building phase!! A deep dive into how to eat to fuel your training properly and actually build muscle (as well as exactly how I'm eating atm to fuel mine on almost 3000 cals a day.

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GET READY TO LEVEL UPP! These are the biggest things that have changed my life (from a physique and general life perspective). My thoughts, opinions and actionable steps from 10 years on my own bodybuilding and business journey.

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Welcome to this weeks episode!! Exactly why I'm not a fan of bulking as a female and how I'd approach it instead as a girl wanting to build muscle and get stronger. IMO this is why eating more as a female gets a bad rep and can feel super uncomfortable and scary (But it doesn't have to be done this way!)

Chapters:

00:00 Introduction and my Building Phase Update

06:44 The Power of Routine and Meal Planning

11:43 How to Approach a Proper Building Phase

17:16 Why Most Women Overshoot Their Calories

20:24 Flexibility Within a Structured Plan

29:00 Avoiding the 'Bulk' Mindset and Gaining Control

40:58 Creating a Sustainable Building Strategy

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Welcome back to a juiccyyy Q+A ep with myself & Kelsey! Diving into some of the questions we got asked this week. Let me know if you enjoy and please hit the subscribe if you do!

00:00 Introduction to Building Phases & today's ep

02:00 Enjoying Food During Building Phases

03:56 Adapting to High-Calorie Intake and Hunger

07:00 When to Stop Dieting and Take a Break

11:48 Deciding the Right Phase for Clients

15:57 Difference Between Fat Gain and Productive Weight Gain

22:01 Understanding Hormonal Fluctuations and Scale Variability

24:59 Mindset Shifts for Success and Trusting the Process

29:55 Meal Plans vs. Flexible Dieting

38:01 Personal Changes in Training and Nutrition Over the Years

42:01 Closing Remarks and Future Plans

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Welcome back to the pod!! A big deep dive into the biggest things IMO that are holding you back from getting your BEST EVER physique and becoming that girl.

If you find yourself constantly questioning whether you're doing the right thing, second guessing yourself, researching and looking for exactly what it is you should be doing, or convincing yourself your plan isn't working.. this is for you!

As always please do drop me a review, subscribe and share with a friend if you find this helpful, thank youuu! x

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Welcome back! Today I'm breaking down the 4 phases (and the exact method I take clients in Undivided through) on how to achieve your dream physique.

Key topics:

-Four key phases: foundation, transform, reverse diet, build

-Importance of structured planning and long-term mindset

-Common pitfalls-

-The role of nutrition and training in physique development

-Stacking phases for sustainable progress

Grab my FUEL HER framework HERE

Hey guys! Today I'm diving into how to *actually* commit to your build to get the athletic physique you want.

- The 8 week wall

- Why your brain thinks you're failing

- Temporary discomfort VS losing control

- Why Quitting Creates the Forever Cycle

- What Actually Builds Muscle

- How to Get Through It (Action Steps)

Please do subscribe if you enjoy, share with a friend and drop me a review! Much appreciated so I can help more women xx

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