Exercise in pregnancy: what is safe in each trimester
How much training to keep in the first, second and third trimester, which exercises to swap, and the warning signs that mean stopping and ringing your doctor.
6 min read
Three workouts a week: a lower-body plan for women
A concrete three-day training week for women: two lower-body sessions, one upper-body day, with sets, reps and a simple way to keep adding weight.
6 min read
Recovery in women: why higher reps are easier to bounce back from
Why women typically recover faster from sets of 12-15 than from heavy triples, where that advantage disappears, and how to build a training week around it.
6 min read
How much protein a woman who trains needs: grams per kilo
How many grams of protein a woman who trains actually needs, how much more in a deficit, and what that looks like on a plate.
5 min read
Premenstrual water retention: why the scale jumps a kilo or two
Why the scale reads a kilo or two higher in the week before your period, how long it lasts, what actually helps, and when it is worth getting checked.
6 min read
Flabby upper arms: what training can and can't change
Why arm exercises don't burn arm fat, how much muscle you can realistically add, and the training and eating plan that actually changes how your arms look.
6 min read
Glute training: which exercises actually work, and which don't
Which glute exercises genuinely build muscle, which are just a warm-up, and how to lay out a week with real sets, reps and a way to add weight.
7 min read
Hair shedding and brittle nails on a diet: what they mean
Why hair starts falling out about three months into a diet, why nails split, and which part of it you can actually fix with food rather than supplements.
7 min read
Training at home with a baby: what is safe in the first year
What is genuinely safe to train after birth, how to spot a diastasis or leaking, and a realistic 20-minute plan for while the baby is asleep.
6 min read
Perimenopause in your 40s: early signs and training changes
What perimenopause actually looks like in your forties, and the specific changes to strength work, impact training and protein that are worth making.
5 min read
The 1200-calorie diet: why it is too low for most women
Why 1200 calories rarely covers protein or basic needs for most women, how to work out your own intake, and what size of deficit actually holds.
5 min read
Hashimoto's and training: adjusting volume, intensity and expectations
How to set your weekly sets, intensity and rate of progress with Hashimoto's, how to handle low-energy days, and when a check-up matters more than a harder session.
5 min read
Period cramps: which exercises actually reduce the pain
What exercise really does for period cramps, how many weeks it takes before you feel a difference, and what to do on the worst day — with real numbers.
5 min read
Creatine for women: what changes and what about water retention
What creatine actually does for women, how much to take, why the scale moves in week one, and why that is not water under the skin.
6 min read
Deadlifts for women: learning the lift with an empty bar
How to learn the deadlift with an empty bar: set-up, a step-by-step rep, the five most common mistakes and a six-week plan for complete beginners.
7 min read
Strength training in your 20s, 30s and 40s: what actually changes
How strength training changes from your twenties to your forties: sets, protein, recovery and what genuinely needs adjusting.
5 min read
Sports bras: how to choose the right size and support level
How to measure yourself, spot a band and cup that actually fit, and match support to running, lifting or walking — with real numbers and checks.
6 min read
Endometriosis and exercise: what eases pain and what makes it worse
How to train with endometriosis: what tends to ease pain, which training patterns make it worse, how to plan a week around bad days, and when to see a doctor.
6 min read
PCOS and training: what actually helps insulin resistance
How training affects insulin resistance in PCOS: how much lifting, how much cardio, and which of it actually shifts your bloods, your waist and your cycle.
6 min read
Menopause and muscle loss: what to do in the gym
Why muscle disappears faster after menopause and how to keep it: a concrete strength plan, sets and reps, and how much protein you actually need.
6 min read
Training through pregnancy: what is safe in each trimester
How much cardio and strength work per week, what changes trimester by trimester, what to drop entirely, and the warning signs that mean stop and call a doctor.
6 min read
Glute training: what actually works
Which exercises activate the glutes most, how often to train them, and why squats alone are not enough.
2 min read
Training during pregnancy and after birth: what is safe
What is allowed, what to avoid, how to return after birth, and why "do not lift anything over 5 kg" is outdated advice.
2 min read
Breasts and training: what you can change and what you cannot
What chest training, fat loss and a proper sports bra actually do to your breasts, how many sets to run per week, and which symptoms need a doctor.
5 min read