Home/Blog
Training, nutrition and mindset. Real talk on strength, food and showing up for yourself, written by the Lioness team.
Latest
Lifting, nutrition, mindset and building habits that last.
Injuries suck. One week you’re killing your sessions, hitting PBs, feeling like the strongest b*tch on the planet and then all of…
Read the post
Reverse dieting or metabolic rehabilitation is a strategy that can be particularly helpful for individuals who have been through…
Read the post
We get it – office snacks can be a real struggle. Clients often say their biggest challenge is resisting the treats that always…
Read the post
If you’re someone who enjoys a sweet breakfast (I can relate), you don’t HAVE to have a side of carrots with your toast or sneak…
Read the post
Stress is a natural physiological response that occurs in the body when faced with challenging or threatening situations and it…
Read the post
If you’re a natural high-achiever with a mountain of goals, you’re not alone. Many of us want everything and want it now. But the…
Read the post
Too often, we settle for the people in our lives—friends, family, coworkers—simply because we think we have to. But we couldn’t…
Read the post
For too long, society has conditioned us to believe that our health is intrinsically linked to our weight, specifically our…
Read the post
Embracing New Lifestyles Through Habit Tracking One of the most important lessons you can learn is the importance of good habits,…
Read the post
We place an emphasis on setting the alarm earlier and hope that when it rings at 5am, we won’t click snooze this time. We move…
Read the post
We’ve been reflecting on how often we, as humans, cling to behaviors that don’t serve us – simply because they’re comfortable.…
Read the post
To ensure your goals are achievable and sustainable, it’s helpful to follow a structured approach. Here’s a step-by-step guide to…
Read the post
You’ve always dreamed of walking into the gym and confidently lifting weights, but fear has kept you on the sidelines. The fear…
Read the post
It’s not something you’re born with, and therefore the excuse “I’m just not a disciplined person” is now invalid. We have seen it…
Read the post
“I’m slowly learning (or accepting) that I want to look strong and healthy, not skinny. Skinny was always the goal, but now I…
Read the post
We’ve all said it: “I’ll start on Monday,” “I’ll get back into it next week,” or “Next week, I’ll be ready.” It’s a tempting…
Read the post
It’s so easy to look at what others are achieving and start doubting yourself. Their progress, their performance, their success –…
Read the post
It’s normal to want to prioritise immediate responsibilities and demands over self-care activities like training, even though…
Read the post
Whether it’s a particular lift feeling heavier than it did last week, feeling more emotional or on edge, or sensing that a cold…
Read the post
It doesn’t matter if it’s been a week, two months, or even longer – there is no limit and I’m sure everyone can take at least one…
Read the post
When we’re going through a hard time and feel like we’re being tested in many different ways, we need to try and remind ourselves…
Read the post
As much as we all want to be 100% motivated all the time, that’s just not realistic. It ebbs and flows, and if we let that…
Read the post
Now when we mention this, it can refer to quite literally anything you do. As coaches, we so often see women stand in their own…
Read the post
Achieving your fitness goals isn’t just about showing up to the gym – it’s about the whole package. Often, we overlook the…
Read the post
Now dig deeper: What are you worried will happen if you grab that heavier dumbbell? What do you think is at stake if you add just…
Read the post
With so much info out there, it’s easy to get lost in the noise of complicated routines, flashy equipment, and the pressure to…
Read the post
The way you are setting the bar TOO high is killing you and your results. Upon a fresh page (whether that be a new week, a new…
Read the post
If not, then why do we think that if the tables were turned and we didn’t train for a week or ate a little differently than…
Read the post
But is fear really a good enough reason not to do the things you want to do? Because it’s new and a little daunting? It’s so much…
Read the post
When your training is feeling good and you start ramping up your routine, whether it’s increasing the frequency, intensity, or…
Read the post
There’s a common habit people have which, hypothetically, sounds smart but, in reality, is at the root of all their issues. The…
Read the post
The food you eat is the fuel, measured in calories. Just like a car needs fuel to go places, your body needs calories to do…
Read the post
They explain how they are going to commit to 3 x training sessions a week and hit their 10,000 steps – love that, sounds fair.…
Read the post
Have you ever stopped to ask yourself… why 1200 calories? Why that special number? Why not 800? Why not 100? Why not 4567? By…
Read the post
We all know the beginning of the season brings wardrobe changes, and with wardrobe changes often comes heavy emotion. The emotion…
Read the post
Somewhere along the way, society created the unrealistic expectation that everyone should know what to do at the gym on day one.…
Read the post
This internal struggle can leave us feeling torn—should we always think about how our choices impact those around us or should we…
Read the post
The Newbie Gains High. When you first start strength training, you experience something magical that many of us refer to as…
Read the post
Well, here’s the thing: once you stop putting pressure on yourself to be amazing right away and just START (whatever that looks…
Read the post
While it can feel exciting to mix things up every session, constantly changing your program can actually do more harm than…
Read the post
In the female health community, one unfortunate reality we often see is females living in fear of the thoughts & opinions of…
Read the post
You don’t master anything overnight – You won’t walk into a powerlifting gym and instantly deadlift 150kg like a pro. You won’t…
Read the post
Self-care looks different for everyone, and it often shifts as we move through the various seasons of life. What helps you…
Read the post
With so much information flying at you, it’s no wonder you might feel a bit confused. One person swears by a certain diet, while…
Read the post
Although we all know this deep down – it doesn’t make it any easier when we are in a “low” time – and that’s okay! Sometimes life…
Read the post
When our friends or someone in our community speaks down upon themselves or picks themselves apart, we get fired up. We get angry…
Read the post
I totally understand that with so many people sharing their fancy shmancy meal preps & complicated workouts on Instagram, it’s…
Read the post
Now, before we get into this, I am by no means disregarding goal setting – it’s an AMAZING tool to achieve the things you want in…
Read the post
Let’s talk about something we all face – big tasks. Whether it’s something for work, a personal goal, or just life in general, we…
Read the post
We’ve all had those weeks where everything feels like a struggle. You know the ones: “I had a shit week.” It’s a phrase we hear…
Read the post
You’re hitting the gym, following your training program, and eating well, yet results seem non-existent? There’s a good chance…
Read the post
The Reality of Training: It’s Not Always Perfect You’re human. That means: Some weeks your numbers go up, and everything feels…
Read the post
If you know anything about Lioness, you know that we’re all about training for more than just burning calories or working up a…
Read the post
The reason we pointed this out is because we all start somewhere. We were all a beginner stepping foot into the gym, having no…
Read the post
If you’re pushing hard in the gym, lifting heavy, and chasing progress, that’s awesome. But here’s the kicker—if you’re not…
Read the post
Have you ever heard a health professional say, “You just need to stop training for a few months” when you go to them with any…
Read the post
When it comes to weight training, most people start because they want to either “tone up” or gain strength – and in order to do…
Read the post
Don’t stress, sis—we all go through those phases! Plateaus and tough phases are part of the journey. But instead of beating…
Read the post
We’ve all been there. Following a diet because it’s “trending” or even just heavily restricting our diet, removing entire food…
Read the post
Life Is More Than Training Now, before we get into the nutty gritty/educational part of this topic, let’s get one thing straight:…
Read the post
This is for you if: You’re frustrated because your bench press isn’t progressing. You feel like you’ve been stuck on the same…
Read the post
Before you read any further, I want you to think about the way you break down your body for the way it “LOOKS” right now and…
Read the post
Life is unpredictable, full of curveballs, and one thing is certain: change is inevitable. But here’s the thing about change—it’s…
Read the post
ACKNOWLEDGE THE STRUGGLE First things first — let’s acknowledge where we are. You might feel like your goals are still miles and…
Read the post
Sorry to break it to you, but relying on motivation alone is a dead end. Motivation is fleeting—an emotional high that comes and…
Read the post
Firstly, we want to emphasise that there’s so much shit out there on the internet that tells us 101 different diets we should be…
Read the post
Understanding Metabolism A lot of people like to use the term “starvation mode”. Often referring to when your body holds onto or…
Read the post
THE EVOLUTION OF BOOTY GAINS Since the rise of the booty craze, we have since seen the evolution of many things… Genetically…
Read the post
1. SIMPLICITY IS KEY Focus on getting stronger, fitter, and leaner through basic movement patterns. You don’t need two-hour…
Read the post
At Lioness, we’re all about lifting you up – not shrinking you down. We’re a community of women who believe in strength, fun, and…
Read the post
At Lioness, we’re all about lifting you up – not shrinking you down. We’re a community of women who believe in strength, fun, and…
Read the postReady to put it into practice? Train with us at HQ or be coached online.
The latest workouts, events and a sprinkle of motivation, straight to your inbox every week. No spam, just the good stuff.
