The Strong Her Club

The goal isn’t to become someone who never falls off track. It’s to become someone who knows how to get back on track quickly without the guilt, restriction or “I’ll start again Monday” mentality.

This is something I talk a lot to with the women inside The Strong Her Club. We’re not chasing perfection! We’re building routines you can actually come back to when life gets messy.

I’m curious to know, is this something that you have thought about, or do you get down when you have a set back and let it derail you? Answer below 👇🏾

Carbs are not the reason you’re struggling to lose body fat. In fact cutting carbs out can actually make losing body fat harder for some people.

Your bodies preferred energy source is carbs so when you drastically cut them out you might have less energy, your workouts feel harder, you cant push as hard in the gym, you feel foggy and the cravings creep in.

When you eat carbs your body stores glycogen in your muscles as energy ready to use when you train. Without the glycogen, your ability to train and move your body efficiently drops.

And this is where it can back fire.

You start moving less, spend Mon to Fri avoiding potato, rice, pasta and bread, then by the weekend youre exhausted, hungry and craving everything.

You overeat, feel like you’ve ruined your diet, then decide you need to be even stricter on Monday.

That cycle can make fat loss a hell of a lot harder than simply eating carbs in the first place.

There’s nothing wrong with cutting back on lollies, soft drink, biscuits and cakes if you’re eating a lot of them.

But fruit, oats, potatoes, rice, wholegrain bread and other higher fibre carbs aren’t the enemy.

They give you energy, fuel your training and provide nutrients and fibre. Your brain uses glucose for energy too, which is why you can feel foggy when you drastically cut carbs.

You also don’t need to be scared every time your blood sugar rises after eating carbs. That’s a normal part of eating. Your body is literally designed to deal with it.

If your goal is fat loss, reducing your calories overall while still including carbs is a much healthier and sustainable way to lose body fat.

Eat your carbs. Choose good quality ones most of the time to fuel your workouts and brain power.

And if you need help with your nutrition and training, my 12 Week Strong Her Program teaches you how much to eat, how to set your calories and macros and gives you a structured strength program to follow.

Comment STRONG and I’ll send you the details 💪🏾

A message to all the ladies in their 30s and 40s…

The time to care is now.

You don’t want to get to 50 and wish you had started strength training a decade or 2 ago.

We spend so much time worrying about how our body looks when we’re younger, when we should also be thinking about how we want our body to FUNCTION when we’re older.

Women are far more likely than men to develop osteoporosis. Australian data estimates around 23% of women over 50 have osteoporosis when bone density testing is taken into account. And around 2 in 5 women over 50 are expected to experience a fracture from a relatively minor fall or accident at some point. (AIHW)

Then we hit our 40s and 50s and things start changing.

Between 45 and 55, women gain around 0.5kg per year on average. Menopause itself also changes where we carry fat and we start losing more of our muscle if we’re not actively doing something to keep it. (Menopause Australia)

This isn’t me saying that menopause automatically makes you overweight or that osteoporosis is your fault if you get it. There are plenty of factors involved.

But there ARE things you can start doing now to stack the odds in your favour.

Lift weights.
Build muscle.
Build strong bones.
Eat enough protein.
Walk.
Look after your sleep.
Stop waiting until your health forces you to care.

You’re not training for your 30 year old body.

You’re training for the 50, 60 and 70 year old version of you who still wants to travel, carry her own bags, get up off the floor, play with her grandkids and live independently.

If you’re in your 30s or 40s and you’ve been telling yourself you’ll start “one day”…

Make one day now.

Comment STRONG and I’ll send you the details to join the Strong Her Club 💪🏽

Last week I bought my lunch more times than I would have like.

I didn’t do any food prep on the weekend because I was too busy purging my bedroom and I found myself thinking today what I would go buy for lunch.

Instead of spending $10 on a wrap, I spent $17 on a chicken and packet of mountain bread wraps.

I just used the cheese and mayo I already have at home and some rocket out of the veggie garden. I’ll get 4 lunches with the chicken and wraps, and saved myself $23.

Lunch doesn’t have to be some big fancy prepped meal.

Keep it simple!

Most women don’t have a knowledge problem.

They have a consistency problem.

They know they should be strength training.
They know they should be eating more protein.
They know they should be getting their steps in.

But they don’t stick with those things long enough to see the results.

Instead, they start looking for something new because they think the basics aren’t working, when really they just haven’t given them enough time.

The basics can feel boring because they’re not exciting.

There’s no magic trick.
Just showing up and repeating the same things week after week.

That’s exactly why most of my clients have been with me for well over 12 months.

Not because I’m giving them some secret program.

Because the plan is simple to follow, it fits into their life, and they understand that real results aren’t measured over 6 to 12 weeks. They’re built over months and years of consistently doing the basics.

Every time you stop and start again, you reset the process.

The longer you keep putting it off, the more time passes without seeing the results you actually want.

If you’re ready to stop chasing the next thing and finally get really good at the basics, comment STRONG and I’ll send you the details for Strong Her Club.

I’ll help you with a simple plan, accountability and support so you can stay consistent long enough to get the results you’re working so hard for.

I’m not naturally a morning person and you can even ask my mum this!

Waking up early is something I’ve trained myself to do because the outcome that it gives me, outweighs sleeping in.

It allows me to get my training in or go for a walk, get myself prepared for the day so I don’t feel rushed and stressed and then this allows me to spend time during the day working on my business and creating the success for myself that I want!

So if you find yourself saying I don’t have time to train?
Wake up early!

If you feel rushed in the mornings and that means your nutrition goes to s**t because you’re not organised?
Wake up early!

If you don’t get time to yourself because you’re always either working or looking after your kids?
Wake up early!

Mornings are my time. It’s the time of the day no one needs me and I can do the things that help me create the future I want.

If you want a better outcome then you have to create better habits.

Comment below with one habit you are avoiding, but you know if you commit to it, it will change your life ? 👇🏾👇🏾