I don’t know how many diets you’ve been through, but let me tell you, if you don’t have the right mindset, chances are you’re not going to succeed.  In fact, if you’re like most people, your experience will fit a very familiar pattern….

First, you’re all excited about the diet and sure enough, you follow the directions very closely.  Thanks to your careful dietary guidelines, and your eager compliance, you start losing a lot of weight.  So far so good, right?  This keeps up for maybe a few more days or even a few more weeks.  But sooner or later, the kilograms start coming back. 

Next, things go from bad to worse.  You start gaining more weight than when you began your diet.  Isn’t the whole point of going on a diet to lose weight?  Sadly, most diets are gateways, believe it or not, to additional weight; talk about a frustrating situation. 

weight loss success

The reason why people go through this all too familiar tragic pattern is because they don’t have the right mindset.  It doesn’t matter whether you are trying to adopt the keto diet, the paleo diet, the Atkins diet, the Ornish, or any other weight loss program, without the right mindset, you are playing the game to lose. 

At the very least, you should adopt  three basic mindsets  that will ensure diet success. 

1.  Assume that you can do it 

It’s very easy to get excited about the testimonials included in many diet books.  You look at the before-and-after pictures and you and you get all pumped up.  Please understand that a lot of those pictures are exaggerated.  In fact, a lot of books that are very shady even use photoshopped pictures. 

I know it’s shocking.  I know that it’s hard to believe that people would actually do that, but they do.  So a little bit of skepticism goes a long way.  Still, don’t just focus on the fact that the diet can work for other people.  Instead, wrap your mind around the possibility that the diet can actually work for you. 

That’s right, you personally, individually.  If you can’t understand that, and if you can’t accept the likelihood of a certain weight-loss program waiting for you, then you’re making things much harder on yourself.  It’s like trying to play basketball and trying to put the ball through the hoop. 

If in the back of your head you’re saying to yourself, “other people can shoot really well, but not me,” what do you think will happen?  You’re shooting accuracy will go down.  You’re sabotaging yourself.  You’re making things unnecessarily harder on yourself. 

This is why it’s really important to assume that you can achieve success with the diet.  Not the case study pictures, not the people giving testimonials, we are talking about you.  If you can’t make this assumption, then it’s going to be a rough road ahead for you.

weight loss success

2.  Begin with what you have 

One common reason why people fail with diets is because they think that they have to transform into a completely different person. Alternatively, they believe that their circumstances or their situations need to change so dramatically so as to ensure success. 

When people think along these lines, they’re basically just giving themselves excuses for either not trying, or for expecting bad results. Believe me, I can understand why people do this. If you have been let down by diet after diet, it’s very easy to become jaded. 

In fact, in many cases, it’s very easy to expect failure. After all, you’ve gone through the familiar process of initially losing weight, and then getting it all back. It becomes an old story, and it’s only a matter of time until your heart gets broken again. 

This is why you think that you should change everything that you can possibly change, to lay the groundwork for ultimate success. Again, you’re making things unnecessarily harder on yourself. It doesn’t have to be like this. You don’t have to move heaven and earth to create optimal conditions. 

You know why? Conditions are never perfect. There will never be a time when your circumstances will be just right for you to ensure success. You’re going to have to take that risk. You’re going to have to begin with what you have. 

It doesn’t matter what discipline level you have. It doesn’t matter what else is going on in your life. It doesn’t matter whether you feel good about yourself. All that matters is that you are ready, willing and able to begin with what you have and assume that this will work for you. 

weight loss success

3.  Enjoy your food according to rules you choose 

Another key pillar for diet success involves the issue of control.  A lot of people fail with diets because they think that they are putting some sort of dietary straitjacket on themselves.  For instance, they don’t normally like a certain taste, but since they’re switching over to a new diet, they force themselves to like a certain range of flavors. 

Let me tell you, it’s only a matter of time until your old self rears its ugly head.  It’s only a matter time until you go back to how you normally eat.  This is a very frustrating situation.  It’s as if you are doing really well, and you’re making all these changes, and all of a sudden your old self pulls you back.  You end up where you began. 

This is why it’s really important to focus on enjoying your food.  This is not an ordeal.  This is not some sort of punishment.  This is not some sort of situation where you feel that you are denying yourself.  Instead, the diet should be a celebration of taste.  It all really boils down to enjoying your food according to the rules of which ever ‘diet’ or way of eating you choose. 

You have to first choose the rules.  You have to first choose to go on the diet, and then you select based on your existing tastes.  There’s no need to become somebody else.  There’s no need to change your taste buds.  There’s no need to go through any of that.  Instead, allow yourself to enjoy the flavor range that you are already enjoying.

Now here’s the thing, even if you have a sweet tooth, you’re going to have to minimise that.  That’s the only change, but for everything else, whether you like sour foods, salty foods, or definitely fatty foods, you should be fine. But as long as you manage your sweet tooth, you should be okay. 

Keep atop the mindsets above if you want to be successful with your diet.  I’m not going to lie you and say that you can adopt these mindsets overnight.  After all, the way you see things, and the way you expect things to play out, have been with you for a long time.  You’ve grown accustomed to thinking about food a certain way. 

But if you change your mindset according to the three key pillars above, adopting a diet will become easier, and it is more likely to stick.  Don’t see it as a ‘diet’, see it as a way of eating that accommodates your tastebuds. 


why you need fish oils


Fish oil is one of the most commonly used supplements.  It’s rich in Omega 3 fatty acids which is very important to your health.  If you don’t eat enough oily fish taking a fish oil supplement may help you get enough Omega 3 fatty acids.  But why is it so important to get enough Omega 3 fatty acids in?


Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

why you need fish oils

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better. 

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

why you need fish oils

Research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

Are you getting enough Omega 3 fish oils in?  If so, what is your favorite supplement or brand?



Does the idea of dieting get to you?  Does it feel like it’s too much effort? Do you feel tired just thinking about it? Are you overthinking it?

Most common concerns when it comes to sticking to an eating plan are a lack of time, failing to prepare and most often family and social life concerns.  “I don’t want to cook two meals”, “I want to eat with my family”, “I’m going out to dinner, what should I eat?”.  The good news is that it doesn’t have to be or feel like a tedious chore!  I thought I’d share my secrets to make you see how easy it can be.


Here are my 5 secrets to sticking to a ‘diet’


1.  First of all you shouldn’t see it as a ‘DIET’

It’s more a NUTRITION PLAN that becomes a habit or lifestyle.  If you can’t comfortably ‘stick’ to it and make it a way of life and you find it ‘hard’, then it’s not for you!

2.  Getting to know your body and what foods work for you and what foods don’t, is a process.

By not getting enough of the right balance of healthy, nutritious food and calories (carbs, protein and fats) your body needs, you will end up with cravings and you will fail again and again.

secrets to sticking to a diet

3.  Not eating enough will leave you feeling tired and deprived and limit your progress that you want

Same with eating too much.  If you eat more than you burn then that can limit your weight/fat loss and eating the wrong food will leave you feeling exhausted and demotivated.  I have found that many of my clients don’t eat enough.  Their protein consumption is too low 90% of the time, they are scared of carbs and scared of fat because fat is bad and carbs make you fat right???  WRONG!!!!!  Both fats (the RIGHT fat in the right AMOUNT) is needed for optimal health. Same with carbs. It’s all about getting the balance that works for you right.

4.  Another concern with ‘diet’ is how to make it work with social activities and weekends.

My theory – If you can keep it clean 5 days a week, then you can be more relaxed over a weekend.  And with that I’m not saying you go crazy and overindulge on junk!!!!  Just keep it clean and make healthy choices and make your food at home!  I tend to plan my “cheat meals” around social gatherings or events, that way I know I won’t feel guilty and my progress will still be there.

5.  A big concern for most women is that they don’t want to make completely different food for                their families.

Here’s the good news: YOU DON’T!!  Healthy eating can be tasty and will benefit the whole family.  Eating healthy doesn’t mean boring, tasteless meals.  It’s time to get creative! Buy a recipe book if you need to!  Your family won’t even notice the healthier versions and they will benefit in the long run.


secrets to dieting

Any one of these secrets could be the one that moves the needle for you and helps you hit this goal right away. And one of these secrets probably speaks to you more than the other ones!

What was your favorite secret? Comment below



When starting a fitness or weight loss journey you most likely have an idea of how you want to look or you are following someone that you admire, who inspires you and has a look or the body you would like.  It is always good to have a goal but what works for them may not work the same for you.  Everyone responds to food and exercise differently.

So what then?  What do you do?


We all started somewhere with a lot of trial and error.  There are so many diets, tips, guides and articles out there that can cause a lot of confusion.  The one article tells you how bad carbs and fats are and the next one tells you that you need them for optimal health.  The secret is to get the right BALANCE that will give YOUR body the BENEFITS and FUEL it needs and in turn your body will REWARD you by achieving your body GOAL – as long as you put in the work and give your body what it needs.

Trust your body. Learn from your body. Nourish your body. Watch your life transform and be healthy.

2 most asked quesions



1. How often do you train?

I average 4 strength training sessions per week. I find that I give 100% in those sessions and that my body gets enough time to recover. I also do yoga at least 2 – 3 times a week which depends on the time I have available.

2. Do you ever eat junk food?

I’m a routine person 😊  so ……..

Monday – Friday I eat mostly the same things because then I don’t have to think and I enjoy the food 😄  My breakfast is my FAVORITE meal of the day which consists of:

  • 50g Rolled Oats
  • 1 scoop Forever Ultra Shake (vanilla)
  • Forever Fiber
  • 1 tablespoon Chai Seeds
  • Cinnamon
  • Splenda

And obviously I can’t start my day without my  shot glass of Forever Aloe Peaches Gel  🌱 🍑  and that first cup of coffee with Unsweetened Almond Milk  ☕️😍

I eat a variety of veggies, carbs and fruits and my diet is 90% plant based apart from one chicken meal I have at night.

questions I get asked often

I also have about 2 cheat meals a week 🐷 because it just helps me add extra calories to my week. Coming from the competing/bodybuilding scene, I have definitely adapted from there and I’m definitely not as strict. I live more of a healthy lifestyle which I enjoy and I don’t see as a “diet” it’s more like a way of life. I can however be VERY picky when it comes to a cheat meal because there’s nothing worse than a meal not hitting the spot 😞 That’s why I will always go with what I know hits the spot for me……. pizza 🍕 and Ben & Jerry’s 🍦🤤🤤

I have found that my body responds better to plant based and I definitely have more energy and less inflammation since I’ve been using Forever Living Aloe Vera products and following plant based principles.


✅ No inflammation

✅ More energy

✅  Better sleep

✅  Less bloated

✅  Clearer skin

✅  Stomach is more regular

✅  Better recovery

✅  Less anxious

✅  Body composition stays consistent

At the end of the day you need to find what works for you. I have trained many clients and each of them on a different journey with a different goal and therefore different ways of eating and different ways of training.  It all boils down to being consistent with the right plan and the right mindset 💜


A healthy body starts from the inside out.  Reset your body with a 9 DAY CLEANSE!

Give your weight loss or fitness journey a JUMPSTART and feel AMAZING and reap the health BENEFITS of Forever Living Aloe Products.



Ever heard of the term “Leaky Gut”?  It has been receiving a lot of attention lately but what actually is it and what’s the hype?

Leaky Gut plays a significant role in not only gastrointestinal related conditions such as Coeliac disease, Irritable Bowel Syndrome and Inflammatory Bowel Disease, but it has also been linked to a range of other conditions including arthritis, allergies, autism, asthma, diabetes, mental illness as well as a host of autoimmune diseases.

Leaky gut syndrome happens when your intestinal lining has become damaged as a result of inflammation or irritation.  Drugs, alcohol, gluten and processed foods can damage the lining of the gut wall.  Leaky gut can also result from internal toxicity due to an imbalance of bacteria and yeast, which we call “dysbiosis.”

gut health

When this happens, the lining of the gut becomes full of tiny holes, like swiss cheese, or a leaky bucket.  In many places, the lining of the gut is just one cell thick, so leaky gut or “intestinal permeability” can easily happen.

This is a problem because food particles and toxins from the gut are released into the bloodstream, triggering an immune response.  A huge toxic burden is imposed on the liver.  The liver is overwhelmed by digestive by-products, toxins and inflammatory irritants, and other organs are affected as well.

If you have been dealing with a ton of food sensitivities, and seem to be getting more sensitive to more foods all the time, it could be leaky gut.  Instead of doing extensive allergy testing, we would recommend healing the gut, and sealing up those leaks. The food is not the main problem:  the problem is that the food you eat is escaping into the bloodstream and triggering an immune response.


gut health
  • You have digestive issues like constipation, bloating, diarrhea, gas or IBS

  • You have sensitivities to many foods

  • You have skin rashes, hives, eczema, psoriasis, or breakouts

  • You have been diagnosed with an autoimmune disease such as Rheumatoid Arthritis, Chrohn’s disease, or celiac disease

  • You have Chronic Fatigue Syndrome or fibromyalgia

  • You have allergies or asthma

  • You have aches, pains or arthritis

gut health


1. Glutamine

Glutamine is key for helping to heal the lining of the gut.  Aloe Vera is a good choice, as it contains this to help to heal the gut.  Other source are beef, pork, chicken, fish, dairy, all beans & legumes and leafy green vegetables.  The glutamine will help to heal the lining of the gut.

2. Cleanse

The Cleanse is a good protocol if you have leaky gut for a few reasons:

  • The Cleanse will help you take out the foods that are most irritating to the gut such as gluten, sugar, alcohol and processed foods

  • The Aloe Vera on the Cleanse will help to get rid of bad bacteria

  • The digestive enzyme in the Aloe Vera will help you to break down the food you are eating

  • The liver support in the shakes and herbal tea will help to support the liver from the burden of excess toxins

3. Probiotic

A strong probiotic is also essential for supporting your immunity and restoring the balance of good bacteria in the gut.

Aloe Vera is an excellent Probiotic for the gut.

Here is some good reading on the signs and symptoms of leaky gut, what causes it and how you can repair it:

9 Signs You Have a Leaky Gut


The Good Gut Health Pack is the perfect combination of products to help the good bacteria win the war in your gut and help bring your body back into balance and do what it’s supposed to do naturally… 



Are you feeling sluggish?  Are you struggling while exercising?  Is your confidence a bit low?  Do you feel irritable?  Moody? Not quite yourself?

There is a good chance that you might be overtraining!  Overtraining can happen to anyone and it can throw you off balance, but there are ways to fight back!


When you feel good all you want to do is keep up the pace of training at a high level, then you start feeling weak and tired and you question why.  Even though you may feel stronger and fitter, you all of a sudden feel weak and “stuck” or that your training seems to be turning against you.

Luckily there are ways to spot overtraining and avoid making negative progress.

signs of overtraining

What is overtraining?

Overtraining happens when you don’t give yourself enough recovery time between training sessions.  So even though exercise its beneficial to your health and everyday life, it can actually be harmful if you continuously exercise at high testy and put heat load of stress and strain on your body.  Too much of anything is harmful to the body.

There are two main factors that contribute to overtraining:

  1. Too much exercise without enough rest and recovery time
  2. Not getting enough calories, nutrients and vitamins in to fuel the workouts and to help with the recovery process

If you ignore the signs, you will continuously repeat the cycle of overtraining.


High heart rate

A high resting heart rate can be a sign of overtraining and is overall not good or your health.  This means your heart is working too hard and not pumping enough blood through your body – especially to you vital organs.


Do you feel completely drained during or after your workout?  That can happen when your are not fully recovered from your last workout.  While it’s normal to feel tired after a workout, not been able to shake extreme tiredness and constantly feel sluggish means you are fatigued.

signs of overtraining
Decreased appetite and weight loss

Overtraining can lead to hormonal imbalances which has an effect on how hungry or full you feel.  While increased training should actually most likely increase your appetite, the fatigue that you experience can lead to a reduced appetite and weight loss.

Increased efforts in workouts

Some exercises you used to do ease and without effort may seem harder and more challenging to do.  You will most likely have an increase heart rate too which also plays a roll.

Poor sleep

Sleep is essential not only for your workouts but also for function in your daily life.  Overtraining increases your stress hormones which, in turn won’t allow you to relax, making sleep very difficult.  When you sleep, the body rests and repairs itself, so the you don’t get enough and proper sleep your body can’t fully recover and rest to your full potential.



Don’t let the amount of training exceed your rest time.  It is important to give your body adequate rest time between training sessions.  Listen to your body!  If you need to take a break from training, then do so.

Personally, I have found that a mid-week break and no training on the weekend enables me to train more effectively and allows me to put more effort into my four training days.  On my rest days I opt for yoga which has a lot of benefits on it’s own and complements my training.  I also take a week of training every 8 – 10 weeks.

signs of overtraining
Reduce Volume

If you don’t like taking time off, then you need to reduce the volume and intensity of your training.  Drop the sets, increase your reps and go lighter when it comes to weight training.  Focus on the mind-muscle connection which will help you when you are ready to go back to your hard training again.  Same goes for those who prefer their intense cardio sessions – When recovering, less is more.  Go for a shorter brisk walk instead of an intense run.  Stretch more, do yoga.


Stretching should be a part of your workout routine, even if it is two or three times a week.  I have found that adding yoga stretching to my routine it has actually made a huge difference in my training as well as in how my body looks.  My posture is better and I have become more mindful when I do my weight training.

Balanced Diet

Make sure you get enough calories, nutrients and vitamins in to fuel your workouts and help your body with recovery.  Protein, carbohydrates and fats are important.  Find a balance that works for you and that doesn’t deprive you of those essentials.

signs of overtraining

It is important to notice the signs.  Fatigue, increased effort and poor sleep are just a few things to watch out for when you’re close to over-trained.  Pay attention to your body and give it what it needs!

And NO! Daily junk food and chocolate is definitely NOT what it needs.  Rest, recovery and healthy choices is what it needs.

Read more about the benefits of stretching and it’s effect on the body in one of my previous blog posts.

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