I recently got myself an activity tracker and am working on my steps each day! I haven’t really ever counted my steps before, but the more educated I become, the more I realise that incidental movement every day, known as NEAT (non-exercise activity thermogenesis), is a valuable part of leading a healthy life and can help you to reach your fitness and body goals too!
  • 5 min read
I’m so proud to have recently been crowned a WBFF Worlds Bikini Champion!!! I am super grateful for this experience and I want you all to know that your love and support does not go unnoticed! My LSF babes are the best!
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Download a free checklist to help kickstart your new chapter!

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.

  • 4 min read

Includes a free CHECKLIST to ensure you are on track with your fitness!

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.

How long has it been since you last saw noticeable gains in your fitness, strength, or muscle size? Chances are, it’s been a while! A large percentage of non-competitive exercisers are stuck on a fitness plateau and are not seeing progress from their workouts.
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Includes a FREE Lower Body Workout for you to try!

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.

Have you just finished a LSF workout?! Feeling sore in lots of different places? Exercise can take a lot out of your body – but that’s kind of the point! By exposing your muscles, heart and lungs to the stress of exercise, they increase in strength, fitness and work capacity. These adaptations to exercise happen during your recovery periods, i.e. in between your workout sessions.
Your body is THE master adapter. When exposed to stress, it will do its best to adapt to that stress so that when it encounters it again, it can cope more readily! However, after several bouts of the same stress, your body has no reason to adapt any further. By periodically changing up your workouts, you will be able to see the changes in your body!
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Free HOLIDAY WORKOUT Download included!

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!

  • 3 min read
Before you start your workouts it is important to have an understanding of what muscles make up your booty and how they develop and grow. The scientific name for our ‘booty’ is ‘gluteus’ and it is not only the strongest muscle in the body, but also the largest. However, what you might not know is the gluteus is made up of three separate muscles and a layer of fat.

Includes a FREE High Protein Recipe Download.

Protein is very important for your health, your energy, your body and your mind. After all, protein is the building block of all muscle and so without it we wouldn’t be able to sculpt better bodies. For those who have purchased my programs, you’ll notice that I will always suggest that you eat some form of protein in each of your meals - I know I do this every day! Since protein comes in many forms, I suggest you mix it up so you don’t get bored. After all, boredom leads to falling off track!

  • 3 min read

Includes a FREE Morning Routine Checklist!

Finding motivation is sometimes one of the most challenging parts when it comes to keeping on track with your health and fitness goals. With our busy lifestyles, fitting in time for the gym can be hard…especially those early mornings before heading to work! With that being said, here are some of my top tips for those of you who have to get out of bed and train first thing in the morning!