I have maintained my weight for over a decade after yo-yo dieting for many, many years. I have competed with national champions in powerlifting. I have been coached by international world record holders.

And I have also had the honour to coach hundreds of women to lose fat, build muscle, and become the strongest they have ever been.

Today, I offer you 7 Golden nuggets that I have learned along the way, not only from my own journey, but from coaching hundreds of women.

I believe they are fundamental for your long term success in any weight loss or body composition goal.