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Nutrition is a belief system, right? Wrong. Nutrition is a science. And today I share with you why basing your nutrition on beliefs is dangerous. And we look at the exact scientific principles I used to get into the best shape of my life in my 40s, after being overweight for most of my 20s and 30s.

New Year, New You. It's a common theme around the start of a new year, and once upon a time, I would have disagreed with the ideology of setting new year's resolutions. However, after reading the research on the matter, I was surprised at what I discovered. In this episode we take a broader look at goal setting, but then take it a step further to the most important part - taking action. Enjoy!

Losing fat takes an element of self control. It just does. But full on super restrictive approaches don't work long term. If I told you not to eat, smell or even look at your FAVOURITE food for the next 6 months, AAAALLLLLLLL you're going to be thinking about is that food, right? Tell me I can't have something....I want it even more! And you're probably the same. So what do you do? If you know that your favourite thing is what is causing you to overeat (because it is so darn yummy and you can't say no), but now you're told you can't think about, look at or even smell it, (what IS with that by the way!), how do you move towards your goal without feeling deprived? There is an answer. And I share it with you in this minisode today. Enjoy!

If you're a woman over 40, you may have noticed 2 things: You gain fat around your belly easier than you used toYou struggle to lose that belly fat more now that you're older This can feel very frustrating, especially if you are determined to make changes with how you look and positive changes for health reasons. This episode explores the scientific principles of how to get rid of belly fat after 40 through the Three Body Recomposition Pillars that Feminine & Fierce embraces: FUEL, FIRE & FOCUS What we eat, how we move, and how we think. Enjoy!

When I first started out doing resistance training, I had so many questions. How many reps should I do? How many sets? Should I train to failure? How much weight should I be adding? Today we look at hypertrophy training (training for a toned body) and the difference of training for pure strength. My 10 years of strength training has seen me reach elite level for Bench press and Squat, and advanced level for Deadlift. I share the learnings I've had along the way from my own personal experience, coaching in my own facility, and the many scientific readings I have done over that time.

We know protein is an important macronutrient - THE most important one, in fact. And yet often getting in enough protein feels challenging for many of us. Today I break down the HOW TO of hitting your protein targets in a really simple, practical way. I show you exactly what I eat most days, and how keeping things simple is the best approach to changing your body, your health, and your nutrition.

Not only are we told that carbs are the enemy, but we are also told that sugar causes weight gain, sugar is poison, sugar is evil, eliminate sugar.... In the third part of the 'Carbs are the Enemy' Series, we look closer into sugar, the research around it, they myths, the facts, and some funnies in amongst all the seriousness. If you haven't listened to the first and second part of this series, I highly recommend you do so.

Goal setting can sometime feel difficult. We know we need to set SMART goals, but the best worded goal will only take us so far. The results come in the doing. So in this episode we unpack 6 strategies to help you keep moving towards that goal you have made, consistently, and with confidence.

If we want to achieve any goal, it always involves two distinct sides: The NumbersThe Drama The numbers is all the scientific and mathematical principles that are necessary for you to actually achieve that goal. The drama is all the emotion that we create and experience along the way. In this episode, we explore 6 important factors to help you move towards your body composition goal on the numbers side, and 6 crucial things on the drama side. I believe so passionately that the two must work hand in hand. If you want to experience long term success, you must understand both sides of the equation, and be willing to explore each point with curiosity.

Dopamine was originally thought of as critical in the "pleasure" system of the brain.   Research began to show that dopamine is also critical in causing seeking behaviour.  Dopamine causes you to want, to desire, to seek out, and search. It is released when your brain is expecting a reward. So essentially, it is the 'desire' transmitter - responsible for creating the DESIRE  before the reward. In today's episode we look at how to turn this around in your favour, and why living a life with conscious intention and thinking on purpose is so important in the pursuit of your goals.

So many things in life feel like they are out of our control. And when we feel out of control, we can often 'cope' by overeating, or by experiencing anger, or by feeling frustration. But what if I was to tell you that there is so much more within your control? Probably more than you realise. What if I was to share with you that sorting through and decluttering your brain, just like you would your pantry, is going to be one of the greatest gifts you can do for yourself? In today's episode we look at controlling what we can control, and bringing clarity to our thoughts through a de-clutter process.

What we focus on expands. What we water, grows. What we pay attention to, becomes larger. And when it feels like things are against you, it is easy to become focused on the negative. But if you shift your thinking to gratitude, and that things are happening FOR us, it brings so many new opportunities. From THIS space, we need to embrace a willingness to do new things, and not let the fact that we've 'never done it before', stop us. Don't let that be the determining factor for you not giving it another go. It starts with a decision to try new things.