11/05/2026
It’s not luck, not genetics or available time to train. Here is what I changed to go from inconsistent results to having my dream body 24/7
I eat breakfast. You think wasting 400 cals at 7am is going to derail you? Then wait until you get 800 calories, and snack after dinner because you didn't eat breakfast.
I eat smaller meals every 4-5 hours and I'm not afraid to have ‘double breakfast foods’ or ‘double lunch foods’ sometimes main meals are cleaner than ‘healthy snacks’
For my deficit, I just strip back portion sizes and utilise more cardio: 20-30min brisk walks per day and one 5km run per week.
Im not in a deficit forever. 6-12 weeks and then I'm back into maintenance calories
There is NO holy grail of processed foods. Ice cream is ice cream no matter how much protein is in it. So eat it in moderation and don't try new processed foods. You are better off not having a new addition to kill.
Don't keep weaknesses at home. If there was homemade jelly slice at home it would be consumed that same day by me. If there is a block of chocolate i’ll have a portion of it each night and won't be tempted for more unless it’s my luteal phase.
In my luteal phase, 10 days before my period, I get hungry, moody and lifting weights is hard. I allow myself a full bag of chocolate this day and throughout the days if needed. Remind myself the bloat and lethargic feeling is just water retention. Fat gain doesn't come with a sensation.
Come join me for the next Empower challenge and i’ll teach you in 12 weeks how to achieve your goals and keep them!
Comment ‘EMPOWER’ and i’ll send you the details. We start May 25th!
