Women Strength Society

There's an entire industry built around the things you do, and almost nothing on the thing that lets any of it actually work. Recovery is the glue, and no, it's not just sleep.

We pull apart the three pillars of recovery, why your tracker might be making things worse, and the uncomfortable question we ask women who are already doing everything right.

IN THIS EPISODE WE CHAT:

• Why recovery is the glue that holds every result you're chasing together (and why nobody's selling it to you)
• The sleep number we treat as non-negotiable, and what we actually see on trackers when we onboard new women
• What a fat loss phase and a building phase each look like when sleep isn't there (neither goes the way you'd expect)
• The reason your recovery tracker might be doing more harm than good
• The rugby study that changed how we look at effort, and what it means for your next session
• How to talk yourself into a couple more reps mid-set by changing something that has nothing to do with your muscles
• Cold plunge, red light, compression boots, supplements: where they honestly rank, and the one thing they can never replace
• The question we ask clients that some coaches would call a red flag (we think it's the healthiest question you can ask yourself)

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Nobody in this industry wants to say this out loud, because it doesn't sell: You can't have the pizza, the happy hour and the jaw-dropping transformation at the same time.

We're pulling apart what eating out does to your fat loss phase, your scale, your motivation and your data. And what happens when you finally learn to say no.

IN THIS EPISODE WE CHAT:

• Why the "you never have to give anything up" promise is a plague on the fitness industry (and who it actually serves)
• The salt and scale pattern that quietly eats five days out of every single week
• What restaurant kitchens are optimising for, and it is definitely not your waistline
• Why loose nutrition rules create more food obsession than strict ones, not less
• The one thing you can only learn about your body during a phase of full accuracy
• The client who lost 15kg in a year, and the change that showed up in her business instead
• The comparison nobody makes when they call this way of living miserable

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

We're making the case that nutrition was never your bottleneck, why consistency on its own proves nothing, and the uncomfortable numbers behind how many women actually have the muscle they think they're hiding.

IN THIS EPISODE WE CHAT:

• Why training sits above nutrition in the hierarchy (and the one point we openly disagreed on)
• The years I spent 99% focused on food, standing in grocery aisles reading ingredient lists, while the real problem sat somewhere else entirely
• The spectrum test that shows you where your training actually sits, when everyone around you does less
• Out of 500+ women we've coached, how many genuinely had the muscle they thought was hiding under the fluff
• The pull-up check that tells you in about 30 seconds whether muscle mass is your limiting factor
• Why taking every set to failure left Yannick weaker and heavier
• The one number that proves your training is working, and why "it felt hard" is not it

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

After coaching hundreds of women, we can usually work out within minutes which one you are, and it's not vibes, it's data.

We're pulling apart the three things we look at to decide whether you'll build that lean, defined, athletic look, or spend another three years looking exactly the same.

IN THIS EPISODE WE CHAT:

• The three buckets we scan the moment a woman comes to us, and why none of it is guesswork
• Why 20 years in the gym can still leave you at beginner strength, and what most coaches won't say out loud
• The breakfast hill we will die on, and the research on what happens when your deficit lands around your training
• What the scale going up half a kilo actually means, and why panicking there sends you straight back to the body you already have
• The numbers the woman who looks like she lifts can recite from memory, including what they were 12 months ago
• The one thing we spotted in a new client's training log that showed us she'd progress before she'd even finished week one
• Why "I've tried everything" is the sentence that ends your transformation

Almost 30 kilos added to her back squat. In a deficit. And she hit the PB in the last week of her fat loss phase, the week that's supposed to break you.

Most women lean out, watch their strength tank, and accept it as the price of getting lean. Eva didn't. This week we pull apart exactly how her training was built, block by block.

IN THIS EPISODE WE CHAT:

• The strength numbers we test at the very start, and what it means if you're sitting below them
• Why her programme had less volume than she was used to (never more than three sets per exercise) and why that made her stronger, not weaker
• What we did when a medical intervention derailed her first block and left her body inflamed
• The cardio protocol we reach for to bring inflammation down, and the exact heart rate it lives at
• Why we keep reps on the lower side in a fat loss phase, and what that has to do with keeping the muscle you already built
• The block by block progression that built up to a 72.5kg one rep max
• The uncomfortable truth about "every woman should build first," and why we don't buy it
• The thing Eva did outside the gym that made all of it possible

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything.

Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal.

If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you.

IN THIS EPISODE WE CHAT:

• The question we put on every consultation form, and why the silence that follows tells us more than any answer ever could
• Why "I just need to lose the layer of fat" is usually a red flag, not a plan
• What losing weight actually gets you when there's no muscle underneath (it's not the look you're picturing)
• The women everyone points to as proof you don't need to lift heavy, and what's really going on in their training
• Multivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the trees
• Why following a structured program with progressive overload built in still isn't enough (the piece you have to own)
• The case for getting stronger that has nothing to do with how you look in the mirror

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

You're lifting heavier than you were in January. So why does your body look the same?

Spoiler: adding weight to the bar isn't progressive overload if your execution changed underneath it.

Yannick and I break down exactly how we'd rebuild your training, from your first phase to the strength numbers you should actually be hitting in a year. Tactical, and a little uncomfortable.

IN THIS EPISODE WE CHAT:

• Why a training program that changes every four weeks feels like progress and isn't
• The tempo detail we fix first, and why "overcooked spaghetti" reps quietly cancel your overload
• What happened when I put my January back squat next to my December one
• Why we start most women on two sets per movement
• The two splits we use with almost every woman, and the one we'd never write for you
• The cardio test 99% of women have never done, and what it reveals about your metabolic state
• The exact strength numbers you should be adding in 12 months, so you can check yourself

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything.

Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal. 

If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you.

IN THIS EPISODE WE CHAT:

• The question we put on every consultation form, and why the silence that follows tells us more than any answer ever could
• Why "I just need to lose the layer of fat" is usually a red flag
• What losing weight actually gets you when there's no muscle underneath 
• The women everyone points to as proof you don't need to lift heavy, and what's really going on in their training
• Multivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the trees
• Why following a structured program with progressive overload built in still isn't enough (the piece you have to own)

• The case for getting stronger that has nothing to do with how you look in the mirror

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

"10 kilo max, and no barbell work." That's what my doctor told me at 8 months pregnant, and I nearly fell off the table.

This week Yannick and I pull back the curtain on how I've actually trained through pregnancy: the lifting, the cardio, the wall sits I hate, and why the years before mattered more than I ever expected.

IN THIS EPISODE WE CHAT:

• The exact words my doctor used about lifting while pregnant (and why I quietly ignored every single one of them)
• Why swimming, the pregnancy exercise everyone recommends, might be doing less for you than you think
• What "you're not fragile, you're not broken" really means when your pregnancy has no complications
• The one lower body lift I dropped years ago, and the biomechanics reason it makes even less sense now
• Why I started doing wall sits I genuinely hate (hint: it has nothing to do with my legs)
• The training goal I'm chasing right now that isn't about getting bigger or leaner
• The stretching confession I'm a little embarrassed about, and the mat that's been staring at me for weeks

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Everyone told me pregnancy meant wild cravings, constant nausea, and eating for two. Spoiler: almost none of that happened for me.

In Part I of my Pregnancy Diaries, Yannick and I get honest about what my nutrition actually looked like, trimester by trimester, why I tracked, and the supplement stack I built six months before we even started trying.

IN THIS EPISODE WE CHAT:

• What my first trimester actually looked like (and the one craving that caught me off guard)
• The "crazy cravings" story everyone repeats, and why I think it's coming from your feed, not your body
• How I got through pregnancy with nausea only twice, and the small morning habit behind it
• The uncomfortable truth about tracking during pregnancy (no, it's not about staying lean)
• Why I ignored the standard "just eat 500 more calories" advice, and what I trusted instead
• The multivitamin red flag hiding in most prenatals that I refuse to touch
• The prep work I started 6 months before trying that changed the whole experience

READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?

🔥 ⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠

Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.