You are thrusting the weight up with your hips and feel the glute muscles contracting at the top almost crampy. In your head you think: “Oh wow! I have a really good mind-muscle connection.” Well, here is why you are probably wrong. The mind-muscle connection is not supposed to be about feeling a muscle working. Say whaaaat?? It’s about controlling a […]

You want to put on muscles, but the last thing you want is to put on a whole bunch of body fat. I can calm you down: You don’t have to get ‘chubby’ while building. There are strategies to keep the fat gain minimal while gaining muscles. You lost some body fat in your diet and now you want to grow muscles but are unsure […]

If you’ve been trying to transform your body but haven’t seen results yet, this one is for YOU. So often, the reason why the body is not changing is that the training’s intensity is not appropriate.⁠ If the intensity is too high, the risk of injury increases, and the progress slow down or stop because the recovery is insufficient.⁠⁠ […]

Don’t read this if you’re not ready for the truth: Transformation takes time, girl!​ After not training with the right intensity (Get my FREE training guide HERE), having the wrong expectations is in the top 3 in the category “Results Killers”. WHY? Because you need to consistently do the right things over a long period of time to reach your goals.⁠ And having false expectations is […]

If you are here to build your body and grow some badass muscles, learning how to train with intensity is non-negotiable. In training, the main driver of transformation is progressive overload. The most important variable for this principle is load selection. It means that in every training session, you need to choose a weight that […]

First off, let us define what toned actually means. Looking ‘toned’ refers to having more muscle appearance in a resting state. Now how can we achieve this appearance? Yepp – by having more muscles. Two things you need to make this look become reality:1. Build muscle mass2. Lose body fat (so that you reveal those gains). And let me tell you once and […]