Client deep dive... 56 years old, dropping 8kg and training for a half ironman!
Today we're looking at the plans, protocols and progress of one of my current clients who came to me 6 months out from a half ironman event, with the goal to spend 3 months prioritising body compositi...
31 Touko 27min
Client deep dive... Having flexibility & making body composition progress on a maintenance intake!
Today we are looking at one of my long term gals, and how she successfully navigates fat loss and maintenance phases, while also building her shape, increasing strength and progressing with her body c...
26 Touko 34min
How to improve your dieting mindset
Today we're back with part 2 of this juicy mindset chat! Looking at a few things we can get stuck doing when we've been implementing a restrictive diet for too long 😣 often, people can think these th...
24 Touko 36min
One thing I see ruining peoples progress... with fat loss & maintenance!
Today, we're diving into some of the cool mindset stuff that has come up for me and my clients recently! This is part 1 of 2, and in this episode, we're going to look at one BIG thing that I see peopl...
19 Touko 29min
Lessons from a dieting girl!
Today's episode is a big chatty combo of... 🏋🏽♀️ Update on my muscle gain phase 💭 My mindset around weight gain, and navigating "fluffy" days! 🍔 The different struggles people can have with dieti...
17 Touko 42min
Nutrition Q&A... How I'm hitting 2,800 calories a day, pre-training meal & more!
Today we're doing part 2 of our Q&A from our IG followers, answering all of the nutrition questions that came through 😍 Including... 🥙 How I'm hitting 2,800 calories a day 🥑 How I adjust my days fr...
12 Touko 20min
Training Q&A... Should we always be sore from training? Training to failure VS RIR?
Today we're doing part 1 of our Q&A from our IG followers, answering all of the training questions that came through 😍 Including... 🍑 Are DOMS a good way to judge training efficiency? 🍒 Do I train...
10 Touko 41min
2026 check-in... Have you let some shitty habits start creeping in?!
Today we're doing a little audit/check-in, working through a checklist of common habits or things I've seen people let creep into their nutrition and training journey, that start wrecking their progre...
5 Touko 39min
