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Whether you're a seasoned gym-goer or just stepping into the world of weights, you've probably heard the term " progressive overload " floating around. It's not just a fancy phrase to throw around in your next workout convo—it’s a game-changer for reaching your fitness goals. What is Progressive Overload? Progressive overload is the secret sauce behind getting stronger, fitter, and more toned. It's the principle of gradually increasing the demands on your muscles to keep them

If you’ve ever had a tough workout that left you sore the next day (or even a couple of days later), you’ve likely experienced DOMS – Delayed Onset Muscle Soreness. But what exactly is DOMS, why does it happen, and how can you manage it to stay on track with your fitness goals? Let’s break it down and start Understanding DOMS. What is DOMS? Understanding why your muscles hurt after a workout. DOMS refers to the muscle soreness and stiffness that typically occurs 12 to 24 hour

When you’re on a fitness or weight loss journey—it can be hard to see  your own progress. The scales might not always budge, and you may not notice the small changes day-to-day. That’s where progress photos  come in. They're one of the most motivating and eye-opening ways to measure your success, especially when your goal is body re-composition. Why Progress Photos Are So Powerful The scales don’t tell the full story.  You can lose fat, gain muscle, and completely reshape you

Why a Full Body Workout Plan Each Week Matters (and How to Do It Your Way) Whether you're a one-workout-a-week kind of gal or you're smashing it daily with the 50 Days Slay challenge, one thing stays the same: it’s important to work the entire body across the week. That doesn’t mean doing burpees every day or hammering your legs until you can’t sit down. It means intentionally moving each major muscle group throughout the week—because when you train smart, your body gets stro

Your AI-powered shortcut to healthy, balanced eating & it's free!! Struggling to plan meals that fit your goals, lifestyle, and taste buds? You’re not alone. Meal planning can feel overwhelming—but it doesn’t have to be. With a little help from ChatGPT, you can take the stress out of the process and create a personalised meal plan in minutes. Step 1: Know What You Need to Build a Meal Plan Before you ask ChatGPT to build your plan, make sure you know: Your calorie and macro t

When it comes to fat loss and maintaining a healthy lifestyle, most people focus on workouts and calorie intake. But there’s a powerful, often overlooked element that can make a huge difference— NEAT . Understand what NEAT is can make a big difference to your fat loss. Understand What NEAT Is NEAT stands for Non-Exercise Activity Thermogenesis . It’s all the calories you burn from daily movements that aren’t deliberate exercise. Think: Walking to the shop Cleaning the house T

When it comes to tracking fitness progress, the number on the scale is just one piece of the puzzle. To get a full picture of your...

If you’re looking for the quickest, fluff-free way to get fit, you’re in the right place—but let’s get real. There’s no magical solution, no fancy “fluffy packaging” that will transform your body overnight or even in 30 days! Real fitness is about making small, manageable changes that fit into your life in a sustainable way. For women over 40, these changes are especially powerful, and I want to show you how simple it can be to start your journey. The good news? Getting fit d

Top 5 Key Exercises Every Beginner Should Start With to Build Strength and Confidence Getting started with exercise can feel overwhelming, especially if you’re not sure where to begin with proper form or which exercises will give you the best results. For women and particularly those new to the gym or returning after a break, mastering a few foundational movements is a great way to feel empowered, build strength, and see progress. My top 5 compound exercises below are beginne