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You lost the 5kg. Then you found them again. And again. Meanwhile the photos from last year look exactly like the photos from this year, even though you're lifting four times a week, tracking, walking, sleeping. We're pulling apart the cut-and-rebound trap: why your effort hasn't been wasted, and why it also hasn't been good enough. IN THIS EPISODE WE CHAT: The two things that are both true at once: your last few years weren't wasted, and what you were doing still wasn't good enoughWhy "I'm in a fat loss phase" tells you almost nothing about whether you'll actually get resultsThe five phases your body has to move through, and the four most women have never heard ofWhat we spotted in a client who'd already done cuts, builds, and years with other coaches, and still wasn't thereThe question you should be asking your coach (and why staying quiet keeps you stuck)Why the phase you think you need next is usually the wrong oneThe "I'll go back to normal after this" belief that quietly undoes every transformation READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's an entire industry built around the things you do, and almost nothing on the thing that lets any of it actually work. Recovery is the glue, and no, it's not just sleep. We pull apart the three pillars of recovery, why your tracker might be making things worse, and the uncomfortable question we ask women who are already doing everything right. IN THIS EPISODE WE CHAT: Why recovery is the glue that holds every result you're chasing together (and why nobody's selling it to you)The sleep number we treat as non-negotiable, and what we actually see on trackers when we onboard new womenWhat a fat loss phase and a building phase each look like when sleep isn't there (neither goes the way you'd expect)The reason your recovery tracker might be doing more harm than goodThe rugby study that changed how we look at effort, and what it means for your next sessionHow to talk yourself into a couple more reps mid-set by changing something that has nothing to do with your musclesCold plunge, red light, compression boots, supplements: where they honestly rank, and the one thing they can never replaceThe question we ask clients that some coaches would call a red flag (we think it's the healthiest question you can ask yourself) READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Nobody in this industry wants to say this out loud, because it doesn't sell: You can't have the pizza, the happy hour and the jaw-dropping transformation at the same time. We're pulling apart what eating out does to your fat loss phase, your scale, your motivation and your data. And what happens when you finally learn to say no. IN THIS EPISODE WE CHAT: Why the "you never have to give anything up" promise is a plague on the fitness industry (and who it actually serves)The salt and scale pattern that quietly eats five days out of every single weekWhat restaurant kitchens are optimising for, and it is definitely not your waistlineWhy loose nutrition rules create more food obsession than strict ones, not lessThe one thing you can only learn about your body during a phase of full accuracyThe client who lost 15kg in a year, and the change that showed up in her business insteadThe comparison nobody makes when they call this way of living miserable READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

We're making the case that nutrition was never your bottleneck, why consistency on its own proves nothing, and the uncomfortable numbers behind how many women actually have the muscle they think they're hiding. IN THIS EPISODE WE CHAT: Why training sits above nutrition in the hierarchy (and the one point we openly disagreed on)The years I spent 99% focused on food, standing in grocery aisles reading ingredient lists, while the real problem sat somewhere else entirelyThe spectrum test that shows you where your training actually sits, when everyone around you does lessOut of 500+ women we've coached, how many genuinely had the muscle they thought was hiding under the fluffThe pull-up check that tells you in about 30 seconds whether muscle mass is your limiting factorWhy taking every set to failure left Yannick weaker and heavierThe one number that proves your training is working, and why "it felt hard" is not it READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

After coaching hundreds of women, we can usually work out within minutes which one you are, and it's not vibes, it's data. We're pulling apart the three things we look at to decide whether you'll build that lean, defined, athletic look, or spend another three years looking exactly the same. IN THIS EPISODE WE CHAT: The three buckets we scan the moment a woman comes to us, and why none of it is guessworkWhy 20 years in the gym can still leave you at beginner strength, and what most coaches won't say out loudThe breakfast hill we will die on, and the research on what happens when your deficit lands around your trainingWhat the scale going up half a kilo actually means, and why panicking there sends you straight back to the body you already haveThe numbers the woman who looks like she lifts can recite from memory, including what they were 12 months agoThe one thing we spotted in a new client's training log that showed us she'd progress before she'd even finished week oneWhy "I've tried everything" is the sentence that ends your transformation

Almost 30 kilos added to her back squat. In a deficit. And she hit the PB in the last week of her fat loss phase, the week that's supposed to break you. Most women lean out, watch their strength tank, and accept it as the price of getting lean. Eva didn't. This week we pull apart exactly how her training was built, block by block. IN THIS EPISODE WE CHAT: The strength numbers we test at the very start, and what it means if you're sitting below themWhy her programme had less volume than she was used to (never more than three sets per exercise) and why that made her stronger, not weakerWhat we did when a medical intervention derailed her first block and left her body inflamedThe cardio protocol we reach for to bring inflammation down, and the exact heart rate it lives atWhy we keep reps on the lower side in a fat loss phase, and what that has to do with keeping the muscle you already builtThe block by block progression that built up to a 72.5kg one rep maxThe uncomfortable truth about "every woman should build first," and why we don't buy itThe thing Eva did outside the gym that made all of it possible READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything. Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal. If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you. IN THIS EPISODE WE CHAT: The question we put on every consultation form, and why the silence that follows tells us more than any answer ever couldWhy "I just need to lose the layer of fat" is usually a red flag, not a planWhat losing weight actually gets you when there's no muscle underneath (it's not the look you're picturing)The women everyone points to as proof you don't need to lift heavy, and what's really going on in their trainingMultivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the treesWhy following a structured program with progressive overload built in still isn't enough (the piece you have to own)The case for getting stronger that has nothing to do with how you look in the mirror READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

You're lifting heavier than you were in January. So why does your body look the same? Spoiler: adding weight to the bar isn't progressive overload if your execution changed underneath it. Yannick and I break down exactly how we'd rebuild your training, from your first phase to the strength numbers you should actually be hitting in a year. Tactical, and a little uncomfortable. IN THIS EPISODE WE CHAT: Why a training program that changes every four weeks feels like progress and isn'tThe tempo detail we fix first, and why "overcooked spaghetti" reps quietly cancel your overloadWhat happened when I put my January back squat next to my December oneWhy we start most women on two sets per movement The two splits we use with almost every woman, and the one we'd never write for youThe cardio test 99% of women have never done, and what it reveals about your metabolic stateThe exact strength numbers you should be adding in 12 months, so you can check yourself READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything. Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal.  If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you. IN THIS EPISODE WE CHAT: The question we put on every consultation form, and why the silence that follows tells us more than any answer ever couldWhy "I just need to lose the layer of fat" is usually a red flagWhat losing weight actually gets you when there's no muscle underneath The women everyone points to as proof you don't need to lift heavy, and what's really going on in their trainingMultivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the treesWhy following a structured program with progressive overload built in still isn't enough (the piece you have to own) • The case for getting stronger that has nothing to do with how you look in the mirror READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

"10 kilo max, and no barbell work." That's what my doctor told me at 8 months pregnant, and I nearly fell off the table. This week Yannick and I pull back the curtain on how I've actually trained through pregnancy: the lifting, the cardio, the wall sits I hate, and why the years before mattered more than I ever expected. IN THIS EPISODE WE CHAT: The exact words my doctor used about lifting while pregnant (and why I quietly ignored every single one of them)Why swimming, the pregnancy exercise everyone recommends, might be doing less for you than you thinkWhat "you're not fragile, you're not broken" really means when your pregnancy has no complicationsThe one lower body lift I dropped years ago, and the biomechanics reason it makes even less sense nowWhy I started doing wall sits I genuinely hate (hint: it has nothing to do with my legs)The training goal I'm chasing right now that isn't about getting bigger or leanerThe stretching confession I'm a little embarrassed about, and the mat that's been staring at me for weeks READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Everyone told me pregnancy meant wild cravings, constant nausea, and eating for two. Spoiler: almost none of that happened for me. In Part I of my Pregnancy Diaries, Yannick and I get honest about what my nutrition actually looked like, trimester by trimester, why I tracked, and the supplement stack I built six months before we even started trying. IN THIS EPISODE WE CHAT: What my first trimester actually looked like (and the one craving that caught me off guard)The "crazy cravings" story everyone repeats, and why I think it's coming from your feed, not your bodyHow I got through pregnancy with nausea only twice, and the small morning habit behind itThe uncomfortable truth about tracking during pregnancy (no, it's not about staying lean)Why I ignored the standard "just eat 500 more calories" advice, and what I trusted insteadThe multivitamin red flag hiding in most prenatals that I refuse to touchThe prep work I started 6 months before trying that changed the whole experience READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​Apply for Private 1-1 Female Physique Coaching →⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

This week we're pulling apart why so many women gain weight the moment they add carbs back, what's actually water and glycogen (not fat), and the genuinely mind-boggling reason your beliefs about carbs might be changing how your body physically responds to them. If you've been scared of rice, this one's for you. IN THIS EPISODE WE CHAT: Why you can't touch your carbs without looking at the rest of your macros first (the step almost everyone skips)The three things that can happen when you add carbs back, and why only one of them is actually a problemThe "puffy and fluffy" feeling explained: what that water is really doing, and why it's making you look tighter, not softerWhy the scale creeping up for three to five days is completely normal, and the exact moment most women panic and undo all their progressThe study where people were lied to about their carbs, and how their blood sugar responded worse anyway (yes, from belief alone)The uncomfortable truth about how a decade of "carbs are bad" self-talk can quietly make you less carb tolerantThe client who swore she felt puffier after carbs, while her weight and biofeedback said the exact opposite READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠Apply for Private 1-1 Female Physique Coaching →⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

In this episode, I share a never before seen interview with Strong Babes Club member, Leslie. She went from fearing a single berry to eating hundreds more calories a day and barely moving the scale. It's the story of what happens when you stop starving yourself and start trusting the process. IN THIS EPISODE WE CHAT: The keto rabbit hole that took Leslie from feeling great to eating cans of tuna for lunch (and why she couldn't climb back out on her own)What happened when she added 700 calories a day back in, and the number on the scale that genuinely shocked herWhy she hadn't let herself eat a single berry in two years, and what her body did once she finally didThe one tool that turned "eat more carbs" from terrifying into a plan she could actually followThe "is this just vanity?" question she keeps wrestling with about wanting her best physique ever, and the answer that set her free READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 Apply for Private 1-1 Female Physique Coaching → Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Two simple ways to get started below👇🏼 ⁠⁠⁠Build Your Personalized Nutrition Structure→ ⁠⁠⁠ ⁠⁠⁠Join the Waitlist for our next Sculpt Challenge→ "The weight on the scale doesn't matter to me." We hear it on almost every call now, usually in the same breath as a goal that absolutely requires it. This week we're pulling apart where that line came from, why the coaches repeating it can't tell you what number to shoot for, and what your smart scale is actually measuring. If you've been chasing recomp for two years with nothing to show, this one's for you. IN THIS EPISODE WE CHAT: Where "it's not about the number on the scale" actually came from (spoiler: it was a marketing decision, not a scientific one)What women do in the three seconds after they say a goal weightWhy "but I've gained so much muscle" is almost never true, and the maths that proves itWhat your smart scale is reporting, and why it belongs in the binThe four strength numbers that separate women who look like they lift from women who just trainWhy the strongest women we work with look leaner at a higher body weight than everyone elseThe fastest way to overcome the baggage that comes with stepping on the scale (and it isn't exposure therapy)

Two simple ways to get started below👇🏼 ⁠⁠Build Your Personalized Nutrition Structure→ ⁠⁠ ⁠⁠Join the Waitlist for our next Sculpt Challenge→ ⁠ You added carbs back in like everyone told you to, and somehow you feel softer, puffier, and more confused than before. Here's the uncomfortable truth: being pro carb doesn't mean anything goes. In this episode we're pulling apart the five carb mistakes we see in almost every woman who comes to us stuck, and why every single one of them is quietly keeping you from the definition you're chasing. WE CHAT: The carb source most women overdo the second they stop fearing carbs, and how it quietly changes your skin, your tightness, and the number on the scaleWhy the "yummy" foods you've been calling carbs are secretly fat bombs sitting at 25 to 30 grams of fat per 100gThe reason training hard five times a week still won't let you tolerate carbs if one specific number is too lowWhy obsessing over blood work, Dutch tests and CGM data feels productive but is actually keeping you softWhat Dragana spent years doing that she now spots instantly in women who message her stuckThe recovery mistake killing your gains more than anything else, and why 7 to 8 hours might not be enough for youThe bonus mistake that makes dialling in your carbs nearly impossible if you're only loosely tracking one macro