Creatine is one of the most researched, safe, and effective supplements for strength, power, and lean mass. Most people do great on 3–5 g of creatine monohydrate per day. Loading is optional. Powder beats gummies for cost and dose.
Beyond the gym, creatine may support cognition, energy, and healthy ageing.
Let’s be clear: I hate the phrase “cheat day.” It suggests you’ve done something wrong by enjoying food. This picture is me, smashing the best French Toast in the world whilst in Las Vegas!
In reality, balance is key. No single meal or day ruins your progress — it’s the long-term habits that matter.
Life is busy. Between work, family, and everything else on your to-do list, it’s no surprise that nutrition often takes a back seat. Many women end up grabbing quick snacks, skipping meals, or relying on takeaways then feel frustrated when they don’t see results.
The good news? With a few simple strategies, you can fuel your body, save time, and stay on track with your goals — without spending hours in the kitchen or feeling guilty about what you eat.
Here are my top nutrition tips for busy women who want real results.
Whether you’re brand new to the gym or you’ve been training for years, it’s easy to fall into habits that slow down your progress. As a female personal trainer, I see the same mistakes over and over — and they’re often the reason women don’t see the results they want.
The good news? With a few simple changes, you can train smarter, feel stronger, and build real confidence in the gym.
Walking into the gym for the first time can feel overwhelming. Rows of machines, people who look like they know exactly what they’re doing, and that little voice in your head worrying, “Everyone’s watching me.”
The truth? Nobody’s watching — and you belong there as much as anyone else. Every strong, confident person you see once started as a beginner too.
