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.
Protein for women. If you’ve ever wondered whether you’re eating enough protein, you’re not alone. Many women I coach are surprised to learn that protein is one of the most important nutrients for achieving their fitness goals — whether that’s fat loss, building muscle, or simply staying healthy.
But how much protein do women really need? Let’s break it down.
Why diets fail. Most women have tried at least one “miracle diet” in their lives. Whether it’s low-carb, fasting, or the latest celebrity trend, diets often promise quick results — but rarely deliver long-term success.
As a personal trainer, I’ve seen it time and time again: strict dieting leaves women frustrated, exhausted, and stuck in a cycle of yo-yo weight loss and gain. The truth? Diets fail because they’re not designed to be sustainable. What works instead is learning to build simple, healthy habits that you can maintain for life.
