Women Strength Society

Elite shape in 90 days. Ambitious? Yes. Delusional? But only if you go in winging it. We walk through exactly how we'd set up a 90 day push, from the week one testing to the aggressive deficit, the 15,000 steps, and the two unsexy skills that remove about 95% of the problems most women run into IN THIS EPISODE WE CHAT: Why 90 days won't build the body, but it can reveal the one you've been building for years The full week one assessment we run before touching a single macro (and why "here are your macros and your plan" is the lazy version) What your heart rate at low intensity is quietly telling you about your carb tolerance Why we go aggressively from the get-go on a short timeline, and why we'd never do that on a longer fat loss phase The one macro number we set from your target body weight instead of your current one The conversation I'd have with the people closest to me before day one (and who doesn't get an explanation at all) The thing I had scheduled in my calendar during bikini prep that most people would find strange Why your initial protocol is guaranteed to change, and what we adjust first when the scale stalls READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

You lost the 5kg. Then you found them again. And again. Meanwhile the photos from last year look exactly like the photos from this year, even though you're lifting four times a week, tracking, walking, sleeping. We're pulling apart the cut-and-rebound trap: why your effort hasn't been wasted, and why it also hasn't been good enough. IN THIS EPISODE WE CHAT: The two things that are both true at once: your last few years weren't wasted, and what you were doing still wasn't good enough Why "I'm in a fat loss phase" tells you almost nothing about whether you'll actually get results The five phases your body has to move through, and the four most women have never heard of What we spotted in a client who'd already done cuts, builds, and years with other coaches, and still wasn't there The question you should be asking your coach (and why staying quiet keeps you stuck) Why the phase you think you need next is usually the wrong one The "I'll go back to normal after this" belief that quietly undoes every transformation READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's an entire industry built around the things you do , and almost nothing on the thing that lets any of it actually work. Recovery is the glue, and no, it's not just sleep. We pull apart the three pillars of recovery, why your tracker might be making things worse, and the uncomfortable question we ask women who are already doing everything right. IN THIS EPISODE WE CHAT: Why recovery is the glue that holds every result you're chasing together (and why nobody's selling it to you) The sleep number we treat as non-negotiable, and what we actually see on trackers when we onboard new women What a fat loss phase and a building phase each look like when sleep isn't there (neither goes the way you'd expect) The reason your recovery tracker might be doing more harm than good The rugby study that changed how we look at effort, and what it means for your next session How to talk yourself into a couple more reps mid-set by changing something that has nothing to do with your muscles Cold plunge, red light, compression boots, supplements: where they honestly rank, and the one thing they can never replace The question we ask clients that some coaches would call a red flag (we think it's the healthiest question you can ask yourself) READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Nobody in this industry wants to say this out loud, because it doesn't sell: You can't have the pizza, the happy hour and the jaw-dropping transformation at the same time. We're pulling apart what eating out does to your fat loss phase, your scale, your motivation and your data. And what happens when you finally learn to say no. IN THIS EPISODE WE CHAT: Why the "you never have to give anything up" promise is a plague on the fitness industry (and who it actually serves) The salt and scale pattern that quietly eats five days out of every single week What restaurant kitchens are optimising for, and it is definitely not your waistline Why loose nutrition rules create more food obsession than strict ones, not less The one thing you can only learn about your body during a phase of full accuracy The client who lost 15kg in a year, and the change that showed up in her business instead The comparison nobody makes when they call this way of living miserable READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

We're making the case that nutrition was never your bottleneck, why consistency on its own proves nothing, and the uncomfortable numbers behind how many women actually have the muscle they think they're hiding. IN THIS EPISODE WE CHAT: Why training sits above nutrition in the hierarchy (and the one point we openly disagreed on) The years I spent 99% focused on food, standing in grocery aisles reading ingredient lists, while the real problem sat somewhere else entirely The spectrum test that shows you where your training actually sits, when everyone around you does less Out of 500+ women we've coached, how many genuinely had the muscle they thought was hiding under the fluff The pull-up check that tells you in about 30 seconds whether muscle mass is your limiting factor Why taking every set to failure left Yannick weaker and heavier The one number that proves your training is working, and why "it felt hard" is not it READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

After coaching hundreds of women, we can usually work out within minutes which one you are, and it's not vibes, it's data. We're pulling apart the three things we look at to decide whether you'll build that lean, defined, athletic look, or spend another three years looking exactly the same. IN THIS EPISODE WE CHAT: The three buckets we scan the moment a woman comes to us, and why none of it is guesswork Why 20 years in the gym can still leave you at beginner strength, and what most coaches won't say out loud The breakfast hill we will die on, and the research on what happens when your deficit lands around your training What the scale going up half a kilo actually means, and why panicking there sends you straight back to the body you already have The numbers the woman who looks like she lifts can recite from memory, including what they were 12 months ago The one thing we spotted in a new client's training log that showed us she'd progress before she'd even finished week one Why "I've tried everything" is the sentence that ends your transformation

Almost 30 kilos added to her back squat. In a deficit. And she hit the PB in the last week of her fat loss phase, the week that's supposed to break you. Most women lean out, watch their strength tank, and accept it as the price of getting lean. Eva didn't. This week we pull apart exactly how her training was built, block by block. IN THIS EPISODE WE CHAT: The strength numbers we test at the very start, and what it means if you're sitting below them Why her programme had less volume than she was used to (never more than three sets per exercise) and why that made her stronger, not weaker What we did when a medical intervention derailed her first block and left her body inflamed The cardio protocol we reach for to bring inflammation down, and the exact heart rate it lives at Why we keep reps on the lower side in a fat loss phase, and what that has to do with keeping the muscle you already built The block by block progression that built up to a 72.5kg one rep max The uncomfortable truth about "every woman should build first," and why we don't buy it The thing Eva did outside the gym that made all of it possible READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything. Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal. If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you. IN THIS EPISODE WE CHAT: The question we put on every consultation form, and why the silence that follows tells us more than any answer ever could Why "I just need to lose the layer of fat" is usually a red flag, not a plan What losing weight actually gets you when there's no muscle underneath (it's not the look you're picturing) The women everyone points to as proof you don't need to lift heavy, and what's really going on in their training Multivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the trees Why following a structured program with progressive overload built in still isn't enough (the piece you have to own) The case for getting stronger that has nothing to do with how you look in the mirror READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

You're lifting heavier than you were in January. So why does your body look the same? Spoiler: adding weight to the bar isn't progressive overload if your execution changed underneath it. Yannick and I break down exactly how we'd rebuild your training, from your first phase to the strength numbers you should actually be hitting in a year. Tactical, and a little uncomfortable. IN THIS EPISODE WE CHAT: Why a training program that changes every four weeks feels like progress and isn't The tempo detail we fix first, and why "overcooked spaghetti" reps quietly cancel your overload What happened when I put my January back squat next to my December one Why we start most women on two sets per movement The two splits we use with almost every woman, and the one we'd never write for you The cardio test 99% of women have never done, and what it reveals about your metabolic state The exact strength numbers you should be adding in 12 months, so you can check yourself READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

There's one question we ask every woman before she works with us, and the answer (or the silence) tells us everything. Most women who say they "just need to lose the fluff" have no idea whether there's anything underneath to reveal. If you've tried every macro split, every calorie range, and your shape still hasn't changed, this one's for you. IN THIS EPISODE WE CHAT: The question we put on every consultation form, and why the silence that follows tells us more than any answer ever could Why "I just need to lose the layer of fat" is usually a red flag What losing weight actually gets you when there's no muscle underneath The women everyone points to as proof you don't need to lift heavy, and what's really going on in their training Multivitamin, creatine, collagen, ashwagandha... and no idea what your 10 rep max is. Why that stack is missing the forest for the trees Why following a structured program with progressive overload built in still isn't enough (the piece you have to own) • The case for getting stronger that has nothing to do with how you look in the mirror READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

"10 kilo max, and no barbell work." That's what my doctor told me at 8 months pregnant, and I nearly fell off the table. This week Yannick and I pull back the curtain on how I've actually trained through pregnancy: the lifting, the cardio, the wall sits I hate, and why the years before mattered more than I ever expected. IN THIS EPISODE WE CHAT: The exact words my doctor used about lifting while pregnant (and why I quietly ignored every single one of them) Why swimming, the pregnancy exercise everyone recommends, might be doing less for you than you think What "you're not fragile, you're not broken" really means when your pregnancy has no complications The one lower body lift I dropped years ago, and the biomechanics reason it makes even less sense now Why I started doing wall sits I genuinely hate (hint: it has nothing to do with my legs) The training goal I'm chasing right now that isn't about getting bigger or leaner The stretching confession I'm a little embarrassed about, and the mat that's been staring at me for weeks READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Everyone told me pregnancy meant wild cravings, constant nausea, and eating for two. Spoiler: almost none of that happened for me. In Part I of my Pregnancy Diaries, Yannick and I get honest about what my nutrition actually looked like, trimester by trimester, why I tracked, and the supplement stack I built six months before we even started trying. IN THIS EPISODE WE CHAT: What my first trimester actually looked like (and the one craving that caught me off guard) The "crazy cravings" story everyone repeats, and why I think it's coming from your feed, not your body How I got through pregnancy with nausea only twice, and the small morning habit behind it The uncomfortable truth about tracking during pregnancy (no, it's not about staying lean) Why I ignored the standard "just eat 500 more calories" advice, and what I trusted instead The multivitamin red flag hiding in most prenatals that I refuse to touch The prep work I started 6 months before trying that changed the whole experience READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

This week we're pulling apart why so many women gain weight the moment they add carbs back, what's actually water and glycogen (not fat), and the genuinely mind-boggling reason your beliefs about carbs might be changing how your body physically responds to them. If you've been scared of rice, this one's for you. IN THIS EPISODE WE CHAT: Why you can't touch your carbs without looking at the rest of your macros first (the step almost everyone skips) The three things that can happen when you add carbs back, and why only one of them is actually a problem The "puffy and fluffy" feeling explained: what that water is really doing, and why it's making you look tighter , not softer Why the scale creeping up for three to five days is completely normal, and the exact moment most women panic and undo all their progress The study where people were lied to about their carbs, and how their blood sugar responded worse anyway (yes, from belief alone) The uncomfortable truth about how a decade of "carbs are bad" self-talk can quietly make you less carb tolerant The client who swore she felt puffier after carbs, while her weight and biofeedback said the exact opposite READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠ Apply for Private 1-1 Female Physique Coaching → ⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

In this episode, I share a never before seen interview with Strong Babes Club member, Leslie. She went from fearing a single berry to eating hundreds more calories a day and barely moving the scale. It's the story of what happens when you stop starving yourself and start trusting the process. IN THIS EPISODE WE CHAT: The keto rabbit hole that took Leslie from feeling great to eating cans of tuna for lunch (and why she couldn't climb back out on her own) What happened when she added 700 calories a day back in, and the number on the scale that genuinely shocked her Why she hadn't let herself eat a single berry in two years, and what her body did once she finally did The one tool that turned "eat more carbs" from terrifying into a plan she could actually follow The "is this just vanity?" question she keeps wrestling with about wanting her best physique ever, and the answer that set her free READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 Apply for Private 1-1 Female Physique Coaching → Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way.

Two simple ways to get started below👇🏼 ⁠⁠ ⁠Build Your Personalized Nutrition Structure→ ⁠ ⁠⁠ ⁠⁠ ⁠Join the Waitlist for our next Sculpt Challenge→ "The weight on the scale doesn't matter to me." We hear it on almost every call now, usually in the same breath as a goal that absolutely requires it. This week we're pulling apart where that line came from, why the coaches repeating it can't tell you what number to shoot for, and what your smart scale is actually measuring. If you've been chasing recomp for two years with nothing to show, this one's for you. IN THIS EPISODE WE CHAT: Where "it's not about the number on the scale" actually came from (spoiler: it was a marketing decision, not a scientific one) What women do in the three seconds after they say a goal weight Why "but I've gained so much muscle" is almost never true, and the maths that proves it What your smart scale is reporting, and why it belongs in the bin The four strength numbers that separate women who look like they lift from women who just train Why the strongest women we work with look leaner at a higher body weight than everyone else The fastest way to overcome the baggage that comes with stepping on the scale (and it isn't exposure therapy)

Two simple ways to get started below👇🏼 ⁠ ⁠Build Your Personalized Nutrition Structure→ ⁠ ⁠ ⁠ ⁠Join the Waitlist for our next Sculpt Challenge→ ⁠ You added carbs back in like everyone told you to, and somehow you feel softer, puffier, and more confused than before. Here's the uncomfortable truth: being pro carb doesn't mean anything goes. In this episode we're pulling apart the five carb mistakes we see in almost every woman who comes to us stuck, and why every single one of them is quietly keeping you from the definition you're chasing. WE CHAT: The carb source most women overdo the second they stop fearing carbs, and how it quietly changes your skin, your tightness, and the number on the scale Why the "yummy" foods you've been calling carbs are secretly fat bombs sitting at 25 to 30 grams of fat per 100g The reason training hard five times a week still won't let you tolerate carbs if one specific number is too low Why obsessing over blood work, Dutch tests and CGM data feels productive but is actually keeping you soft What Dragana spent years doing that she now spots instantly in women who message her stuck The recovery mistake killing your gains more than anything else, and why 7 to 8 hours might not be enough for you The bonus mistake that makes dialling in your carbs nearly impossible if you're only loosely tracking one macro

Two simple ways to get started below👇🏼 ⁠Build Your Personalized Nutrition Structure→ ⁠ ⁠Join the Waitlist for our next Sculpt Challenge→ You finally made peace with carbs and started eating more of them. Then the scale crept up, you felt puffy and tired, and you quietly cut them back out again. That backfire loop is exactly what we're breaking in this episode. We're handing you the three-part strategy to tolerate more carbs again, so your body actually uses them as fuel instead of storing them. IN THIS EPISODE WE CHAT: Why eating fewer carbs left me MORE puffy and inflamed, not less (my keto experiment went the opposite way to what everyone promised) The daily movement habit that decides whether your body uses carbs as fuel or stores them, and why a couch potato can't tolerate them no matter how "clean" she eats The 321 method, a stupidly simple weekly training structure that quietly builds a bigger tank for carbs What "nutrient partitioning" actually means, and why taking the long way to the bathroom matters more than you'd think The meal timing switch that lets you eat the same carbs and tolerate them far better, usually within a week or two The dinner carb mistake almost every woman makes (and the simple swap that fixes it) How one client went from 80g to over 200g of carbs a day without gaining a single pound

We’re pulling apart the low carb lie, where it actually came from, and why so many of the symptoms women pin on their hormones, their age, or their PCOS are often coming from the plate instead. If you've been cutting carbs and feeling worse, this one's for you. IN THIS EPISODE WE CHAT: The cyclical marketing trick that's repackaged the exact same low carb diet every decade since the 70s, under a shiny new name each time Why most women losing weight on keto are dropping it for a completely different reason than the one they've been sold The "master fat storage hormone" myth that's been used to scare you off carbs, and what's actually happening in your body instead Dragana's lowest point: cold hands, a foggy brain that couldn't do simple maths, and the puffy, square body composition she has almost no photos of The green week "detox" that made Dragana quit her coach and run The constant low-level scanning for a snack you'll recognize the second you hear it, and the three stress hormones quietly drive it Why your PMS, cravings, sleep, and mood might shift faster from one change on your plate than from the fortune you're spending on supplements READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way. 👯‍♀️ ⁠⁠⁠⁠⁠​ Join our Group Coaching → ​⁠⁠⁠⁠⁠ Training programs, nutrition guidance, group Q&A calls, form checks, and a community of women who lift. Strong Babes Club is the home for women who want to actually look like they lift and are done figuring it out alone

For two years, Erin did everything the plan told her. Lifting five times a week, cardio five times a week, eating around 1,800 calories. And her body rebelled. Now, she shares how eating more, training less, and finally setting a real deadline got her the first defined legs she's ever seen, at 45. If you're disciplined Monday to Friday and still stuck, listen close. IN THIS EPISODE WE CHAT: Why eating 1,800 calories for two straight years left Erin more stuck, not leaner The "disciplined all week, loose on the weekend" pattern that quietly cancels out your deficit What happened when we did the opposite of what she expected and dropped her training sessions The number we raised her calories to, and why the size of that gap floored her The single question on our very first Zoom that changed how she showed up to everything Why her body fluctuated like crazy , and how she learned to stop fearing it The first-ever defined legs at 45, and what "leanness stacks" really means for her next round READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way. 👯‍♀️ ⁠⁠⁠⁠⁠​ Join our Group Coaching → ​⁠⁠⁠⁠⁠ Training programs, nutrition guidance, group Q&A calls, form checks, and a community of women who lift. Strong Babes Club is the home for women who want to actually look like they lift and are done figuring it out alone

This episode we get into the difference between the hard work you're actually doing and the hard work you've been avoiding, why you have far less muscle than you think, and what it really takes to finally reveal it. IN THIS EPISODE WE CHAT: Why you're 3x times more likely to become a millionaire than to walk in already carrying the muscle you think you have The difference between hard work and the frustrating work that's quietly cost you years What's actually inside your muscle, and where half of it goes the second you start cutting The identity shift every woman who finally looks like she lifts has gone through Why "I'll start after summer" is the exact sentence keeping you stuck where you are The order of phases nobody hands you, and why the building part is the piece almost everyone skips What my "thick girl summer" actually taught me about playing the long game READY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF? 🔥 ⁠⁠⁠⁠​ Apply for Private 1-1 Female Physique Coaching → ⁠⁠⁠⁠ Fully personalized training & nutrition, check-ins & weekly data reviews, video form feedback, and direct private coach access. For women who want a complete physique transformation and the highest level of individualization, told exactly what to do every step of the way. 👯‍♀️ ⁠⁠⁠⁠​ Join our Group Coaching → ​⁠⁠⁠⁠ Training programs, nutrition guidance, group Q&A calls, form checks, and a community of women who lift. Strong Babes Club is the home for women who want to actually look like they lift and are done figuring it out alone