September 28, 2026
Macros for Fat Loss vs. Muscle Gain: What Changes for Women
The macro split for fat loss and the one for muscle gain are closer than most people expect. Here's exactly what changes and what stays the same.
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TRAINING NOTES FROM UNDER THE BAR
Strength training, body recomposition and high-protein nutrition, written for women who want to get stronger with a plan.
September 22, 2026
Strength Training for Women Over 40: What Changes and What Doesn't
Turning 40 doesn't mean starting over with your training. Here's what actually needs to adjust, and what doesn't need to change at all.
Read Article →September 11, 2026
Body Recomposition Explained: Losing Fat and Building Muscle at the Same Time
Losing fat and building muscle at the same time is possible, but it's slower and more specific than either goal alone. Here's how I actually program it.
Read Article →September 5, 2026
Creatine for Women: Benefits, Dosage, and Common Myths
Creatine is one of the most studied supplements out there, and it's still the one women ask me the most nervous questions about. Here's what it actually does.
Read Article →August 31, 2026
How Much Protein Do Women Actually Need to Build Muscle?
Protein is the one nutrition variable that matters most for building muscle, and most women I work with are eating far less than they need.
Read Article →August 25, 2026
Will Lifting Weights Make Me Bulky? (No, Here's the Science)
This comes up in almost every consultation call I have. Here's the actual science behind why lifting heavy won't make you bulky, and what it does instead.
Read Article →August 22, 2026
How to Start Strength Training as a Woman (Beginner's Guide)
Most beginner advice for women either overcomplicates lifting or waters it down. Here's what I actually tell new clients when they're starting out.
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