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


Your mindset is a collection of thoughts and beliefs that shape your thought habits.  These thought habits affect how you think, what you feel and what you do.  Your mindset has an impact on how you see you and how you see the world.  Thought patterns are picked up from our parents, friends, organisations and the wider society etc.

So often we hear (and I’ve mentioned it often) about authenticity.  This happens when we learn to ‘uninstall’ the old thought patterns that we picked up when we were young.  Our values and the way we live our lives are determined by our thought patterns.  So by removing the old and becoming our authentic selves, we start to build on our own thought patterns and values which will then allow us become our true selves and live life to the fullest.


This is where meditation comes in.  With meditation you shut the world out and become more aware of your own thoughts allowing us to see things more objectively.  Understanding the power of your thoughts is the first step to personal mastery.

how to be mindful


1.  The mind can’t destinguish between real and imaginary

2.  95% of your activity is subconscious

3.  Your subconscious has stored almost everything that has ever happened to you

4.  We are bombarded by 2 million bits of data every second

5.  The conscious mind remembers between 5 – 9 pieces of information

6.  Most of our energy expenditure goes towards the brain

    “Until you make the unconscious conscious, it will direct your life and you will call it fate” – Carl Jung

    There are many ways to increase your mental and emotional power and one of these is through exercise.  As basic as it sounds,  write down your goals and see if you can stick to them.  Both diet and exercise gives valuable insights into our behaviour.  Diet and exercise can be used to build a strong character and a healthy body and mind.

    Diet is another place to start developing mental strength.  Try sticking to a diet for a week and when you can’t stick to it try and figure out why this is.  You will quickly realise how affected you are by the environment where just walking into a shop for example can make you buy instinctively while you knew it was unhealthy.

    how to become mindful


    Manipulate your environment for mental strength by clearing it.  The less information and distractions the clearer the mind will be.  Clean your room and your office, limit time spent in front of the TV, spend more time in nature and switch your phone off at night.  This will have a positive impact on your mental health.

    Remember – the outer affects the inner.


    After establishing a healthy diet, exercise regime and you have a good environment you can try practices which are great for mental development.  You may not like all of them but you may find one that works for you.  These are very direct methods to stretch the mind.  Personally I have fallen in love with yoga.

    Here are some of the best ways to master your mind:

    Meditation – sitting quietly and observing the movements of the mind.

    Yoga – A practice of body movements involving the breath, concentration, flexibility and physical strength

    Fasting   Food is more important to a human being than anything else.  Giving up food for a significant period of time has many benefits and takes incredible willpower.

    Mindfulness – It involves being aware at regular intervals during the day.

    Concentration – Focus on the flame of a candle or your breath for 5 minutes a day.

    Any practice with passion or intensity – This can include painting, dancing, singing etc

    how to be mindful


    Our subconscious rules our behaviour.  We need to be very careful what we take in mentally, physically and emotionally.  We need to reprogram our minds for personal and business success and a great way of doing this is through affirmations.  The mind is most receptive first thing in the morning or late at night which would be the best time to use affirmation.  Affirmations should be used in the present tense eg. “Money and abundance are just a state of mind” instead of “I am not in poverty”.

    Limiting beliefs around self-love, relationships, money, happiness or abundance might be what is standing in your way.  If you don’t believe that you are worthy of love and affection, this might not work for you and things like meditation and yoga would be of utmost importance to put you in a positive mindset.

    Remember, self-programming consists of two parts.  The first being what you program yourself with and the second is what you block out.


    I am a believer in The Law of Attraction.  I believe that once you gather positive thoughts it gains momentum and gains more positive thoughts over time.  Being happy then becomes easier and easier.  It’s not necessarily the mental thoughts that allow you to manifests but the emotional vibration that gives the strength to manifestation.


    There are many ways to develop your mindset for greater success.  Some of the best places to start would be with exercise, diet, meditation and affirmations.  Once you’ve gotten the hang of these there are immersion techniques that you can consider that will help you really expand your awareness.  Developing a mindset will become a thoroughly enjoyable experience that you will have with you for life.  You just need to work through negative beliefs and emotional issues for a while before you can really experience the positive life you want to create.

    Have you gone through a process of self discovery?  I would love to hear about it!  Comment below

    Does your mind feel cluttered?

    Download my 5 secrets to clear your mind from stress.



    As an online coach for others some people like to think that I have it all together. I had to go through some extreme adversity in order to become the person that I am today.

     I’m going to tell you about one of the hardest experiences I’ve ever had to go through.

    I started exploring weight training at the age of 16 which started with Body Pump/Power Pump classes I used to go to with my mom.  It didn’t take me long to realise that this is the direction my life would take.  I loved training and I loved the idea of having more muscle.  I bought every fitness magazine I could find and idolised the fitness models.  But my new found passion came with eating disorders.

    After having my children in 2010 and 2012, I started competing in fitness competitions in 2013.  I then set out to achieve my Pro Status which I received in 2015 and was privileged enough to compete on a World Stage in Las Vegas.

    Even though I loved the prep and how my body adapted and changed looking better with each and every competition, I hated being on stage and the idea that my body would be judged.  Yet, that was what competing was all about.  You work your butt off to look a certain way and to fit into your chosen category.  Every single competition you give your all and go to the extreme and reap the rewards.  It felt like an accomplishment every time no matter what the placing was.  A win was obviously the aim and a bonus!  But when that win didn’t happen, there was definitely disappointment!  It’s human.

    healing after struggle

    Exercise and dieting soon became my drug for coping with life and demons that I didn’t want to face.  Demons that I didn’t even realise that I had at the time.  My eating disorders were replaced by strict dieting and training.  Even though I thought I had it all together – I was lost!

    Competing is a lonely road.  You train alone. You eat alone. You compete alone.  You spend your life alone to be accepted and judged.  My eating disorders and my competing was purely the need to feel in control of something.  If I could control the way I look I was in control right???  WRONG!!!

    It wasn’t until my divorce in 2016 when I had to give up everything and start from scratch, moving away from everything that I called home and leaving my beautiful babies behind, with my car and my clothes, all by myself, that I soon realised that the things I used as my coping mechanism still helped me cope BUT it wasn’t going to save me this time.  I was forced to spend a lot of time by myself and deal with a ton of emotions…. and life.  I was in desperate need to find myself.

    And honestly, that was one of the hardest things I’ve ever gone through.

    healing after struggle

    During this time it made me feel even more lost!!  I felt angry!  Angry and disappointed – at myself and the people in my life.  I had this heaviness and sadness that made me feel like I was in this deep, black hole where I will never be able to get out of.  I felt unloved, unwanted, misunderstood and completely out of place.  My place of comfort/of coping I started to hate but I still kept on training and dieting because that’s who I was.  That’s the only me I knew.  That was the only way I knew how to cope.

    And then there was the moment that it all changed. I decided to turn my life around when…

    In October 2018 I was in a motorcycle accident that changed a lot of things for me.  I was forced to STOP!  I had 7 broken ribs, a broken hand, broken nose and a shattered collarbone.  The one plus side of my years of training and having muscle, is that the doctor said I was lucky and if it wasn’t for that, I would’ve broken my back.  So my hard work in the gym did pay off in the end.

    healing after struggle

    But the accident had a lot of positive that went along with it!  It brought me and my family closer together and made me realise that I need to let go of old ways to allow myself to become the person I am today.  It also made me realise why I have such a passion for what I do.  My career goes far beyond Personal Training.  Health and wellbeing is not only about body goals, it’s about the mental, physical and spiritual balance that leads to overall health and wellbeing.

    When I decided to make that change, these were some of the things that I did.

    • I let go of the need to CONTROL!  I need to trust the process and believe what is meant for me will find me.
    • I had to allow my body and myself to heal.  I was punishing myself for so long that I didn’t take care of myself.  Mentally and physically I needed to heal.
    • I started listening to my body.
    • I had to forgive myself and others and I had to let go.
    • Every day I reminded myself how lucky and blessed I am.
    • Every morning I thought of 1 thing that I am grateful for.  That 1 thing soon became 2…. And 3 things…..
    healing after struggle

    As a result of making these changes, I started to feel EMPOWERED…

    I started paying more attention to smaller details and I also started listening to my gut and following my heart.  I have become more intuitive and that has made me cope with things and handle things better. I have become true to myself and I live my life authentically.  I have finally found myself and I know what I stand for and what my calling in life is.

    Here I am 2 years later and that’s WHY I decided to become a coach for others. I want you to know that if you’re struggling, going through a hard time, going through adversity, that you’re not alone.

    I’ve been there, and I have your back. <3



    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.



    For your body to function optimally, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints.

    As children we have a fairly neutral posture where our muscles and cognitive tissue are nicely balanced and we can move well.  I often look at kids and think to myself “I wish I were that flexible” and the truth is…. I was that flexible and fit when I was that age, then it became time to adult.  Forward many years later and here we are!  Chronic aches and pains, stiffness, tiredness……..  the list goes on.  Life happened.

    As we grow older and our activities become more repetitive, we start to experience postural adaptations that leave us unbalanced.  Daily activities such as picking up your child, sitting at a computer all day, carrying and picking up groceries….  All these daily activities and chores can lead to muscle imbalances.


    Muscle imbalance means that one side of your body may be short and tight and stronger while the other side is long and weak.  If the imbalance is left untreated it can lead to discomfort and chronic pain.


    There are many ways muscle imbalances can present themselves.  Muscle imbalance symptoms include:

    • Slipped disc
    • Lower back pain
    • Rotator cuff tendonitis
    • Shoulder impingement
    • Headaches
    • Neck pain
    • Sports injuries
    • Knee pain
    • Hamstring tears

    Here are 4 ways to correct muscle imbalances

    cause of chronic pain


    The best way to treat muscle imbalance is to exercise to strengthen the weaker muscle and this will help correct the alignment of your body.  Seek the help of a professional to help you identify what factors are contributing to your issue and solve the underlying problem instead of just treating the symptoms.

    Some muscle imbalances are caused by tight muscles and soft tissues.  For example:  If you spend a lot of time sitting at your desk each day, you may have short and tight hip flexor muscles which can lead to back pain.  In this case you would require a stretching routine to relax and lengthen the muscles and tendons which can help restore balance.


    To prevent muscle imbalance from occurring, make sure you have a balanced training routine.

    • Resistance training (especially unilateral movements), is a great way to keep your muscles balanced.  When doing unilateral movements, start with your weaker side.
    • Make sure you train all muscle groups evenly.
    • Add stretching!!  This can be done after your workout or better yet, add some yoga in the mix! Try a yoga routine 2 or 3 times a week.  It doesn’t have to be long (15 – 20 minutes will help your reap the benefits).

    Your body will thank you! 

    Not sure where to start when it comes to yoga and stretching?  One of my favourite yoga instructors whom I follow on YouTube:  Sarah Beth – 15 minute Full Body Yoga Stretch

    cause of chronic pain


    At some point in life we all suffer from chronic pain.  Some of these chronic pains are due to physical imbalances rather than illness.  Most of the time we treat the symptoms rather than treating the underlying problem.  If you have chronic pain and you’re not active and exercising, I suggest that you start.  If you are exercising and active and have chronic pain, I suggest you rethink or change your routine to bring your body back into alignment.

    Before diagnosing yourself, it is always best to seek the help and guidance of a professional.

    Do you think your chronic pain could be caused by a muscle imbalance?  Leave a comment below



    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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