GOAL SETTING

  HEY GOAL-GETTER!!! In order to achieve anything that is beyond your comfort zone, you must set goals. The way you go about setting a goal may be different to the next person but what is important is that the process of setting a goal allows you to create clarity...

DEVELOPING THE “GLUTE-HAMSTRING TIE IN”

  I posted recently that I was going to write an article for my blog about developing the glute-hamstring “tie-in”. You can always count on a hater to try & knock you down when you’re trying to share knowledge & encourage the success of others! Someone not-so-kindly...

CALI LIFE

I am as excited about this new phase of my journey as I was about hugging this giant ice cream! I've been holding off on releasing regular video content till I moved to California because I wanted to produce consistent & high quality content from day one. I started...

peak week protocol

 As promised, here is what a "peak week" before a show looks like for me. I have used this very same approach throughout the last 2-3 seasons competing. This process has evolved as I have learnt to read my body & how it responds throughout the days, & even hours...

personality type profiling

  I recently carried out a personality test online, The test was based on the Jung's and Briggs Myers' theories of personality type. Personality tests aren't always accurate but this scientifically based test is the result of a lot of psychological research & the...

meal prepping tips from the body building gypsy

  A lot of people ask me how on earth they can stick to a healthy eating plan of any sort when they are always travelling (for work or leisure). Honestly, whilst it can take a bit of organising, it CAN be done & it is every bit worth it when it comes to achieving...

birthday cake protein rice krispie treats

  Ingredients 3 cups of gluten free puffed rice cereal (cleaner version) or “ricies”.  ½ cup natural nut butter. We used Ceres Organic Almond Butter but you could use Cashew or Peanut Butter or any combination of your favourites.  ½ cup “sticky sweetener”. We used...

up and at ’em

FASTED TRAINING AND CARDIO!   A lot of people have been asking me about the fasted leg sessions and fasted cardio I have been doing recently during my prep. It's hard to deal with this briefly because there are a lot of different theories, and of course opinions in...

optimum nutrition protein ice cream 

  Protein Ice Cream is one of the most under-rated Competition Prep tricks! I include this as a dessert suggestion for all of my girls for their final meal of the day in accordance with their personal macro’s to reach their personal goals! You can make incredible...

sugarless chicken teriyaki – recipe re-invention

  Japanese is totally one of my favourite cuisines… BUT…. The reality is that a lot of Japanese sauces (like my favourite, Teriyaki) are loaded with sugar meaning they’re not actually the greatest choice if you’re watching your sugar or calorie intake, or even more so...

DEAR DIARY

My days are always super busy and now that I am on prep for the Bikini Olympia in September I have to be very organized and manage my time well to keep on top of my own training and my clients training as well as running my online business. I wanted to share with you...

to “cheat” or not to “cheat”

A lot of my clients express to me a concern with having a weekly cheat meal because sometimes going out for a burger or something else that they know isn’t necessarily a saintly food choice (something they consider to be “bad”) makes them feel so guilty that they...


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