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Summer bodies are made in the winter...but how?

I am a big believer in consistency with my training and nutrition and I like to stay in good shape all year round. However, it doesn’t mean that I always push myself to the max in the gym and follow a strict diet. I personally like to go through phases when my goals differ from either wanting to be leaner, usually during spring and summer, or trying to build some muscle and improve my shape, during winter. My training and nutrition vary accordingly. Find out how in this blog.

Why too much cardio can make you gain fat

Unfortunately, it is still a common misconception amongst women, that doing endless amount of cardio daily and following a restrictive diet is the best way to lose fat. They think that if they simply burn more calories and eat very little, it will get them the body of their dreams. Wrong! Find out why in this blog.

Pre- and post-workout nutrition / What, when and why

What you consume before and after your workouts can greatly affect your performance, strength, recovery and the results you get from training. The pre-workout meal is going to fuel your workout and give you energy, and the post-workout meal is going to help your muscles to recover and grow, so you can push yourself hard again next time.

How to build your meals

Improving your body composition (losing body fat and building lean muscle) is not just about calories in and calories out, but more importantly, what percentage of those calories come from protein, carbohydrates and fats (macronutrients). In this post I am going to teach you how you can build a balanced meal to get all the nutrients you need to be healthy, energised and to get in great shape for life.

Am I competing this year?

A lot of people have been asking me whether I am competing this year at the WBFF Worlds championship in London. Find out the answer and my reasons in this blog post.

2017 May Ibiza Fitretreat + Life update

If you follow me on Instagram, you know that I just spent an amazing week in Ibiza, helping Mirella hosting an other successful fitness retreat. This was my 3rd Fitcamp and it was yet again an amazing week, spent with like-minded Ladies, all on the same mission to become the best version of themselves.

How to get your motivation back & my new training split

Those who have been training long enough will know, that motivation comes and goes, and there are periods when you feel super determined to train and eat well, and other times it takes a real effort to drag your butt to the gym. Familiar right? I go through the same and lately I have been feeling the latter, my motivation has been quite low. Read this post to find out what I am going to do about it and what my new training split is.

How to stay in shape on holiday whilst still enjoying yourself

Throughout the years of living a healthy and fit lifestyle, I have learnt and developed a few tricks and methods that have helped me staying in shape on holidays (or at least limiting too much damage), whilst still enjoying wino and nice food daily.

Low carb, meat free, spaghetti bolognese with tomato & mozzarella salad

This recipe is vegetarian (I do eat meat I just didn't fancy it today) and low in carbs and calories. Instead of regular pasta, I used spaghetti made from black beans. It tastes just like normal pasta but it contains about 70% less carbs and it is high in protein and fibre, hence you don't need to add meat to this dish. Thanks to the high fibre content it will keep you full for longer.

Tracking calories & macros - Is it necessary?

When trying to improve your body composition and achieve a better body shape (i.e losing fat and building muscle) it is absolutely necessary to be aware of how much you eat and where those calories come from.