All Episodes
Jacked Girl University — 218 episodes
213 - How I eat out and stay lean
212 - My training, nutrition and physique strategy with my new coach
211 - [August Wrap] Lena Dunham's Famesick, post-op recovery and a new coach
210 - How to stop being at war with your body
209 - The GBP Scholarship Episode
208 - How to choose your next body comp phase (cut, gain or maintain)
207 - Perimenopause, calorie calculators and weight gain
205 - The truth about body recomp, maingaining and surplus calories for muscle growth
206 - [July Wrap] A life changing book & upcoming surgery
204 - My first half marathon, Run Melbourne race recap
203 - How self-criticism fails you and the simple shift that gets better physique results
202 - How ultra-processed and hyperpalatable foods impact your physique goals
201 - Muscle growth is slow, here’s how you know if you’re doing it right
200 - [June Wrap] Milestones, weird girl lit and giving things a crack
199 - How to recover from a "bad" food week
198 - Does protein quality matter for muscle growth?
197 - How I lift and run... and deficit (lol)
196 - Dr Chloe Bedford on ADHD, perfectionism & training
195 - [May Wrap] New gym, half marathon training, childfree and unmarried at 38
194 - Your winter arc lock in guide
193 - Peptides are trending, so are you missing out?
192 - How Steph lost 7 kgs and has maintained it 3 months on
191 - How to get leaner on holiday
190 - Reviewing a GBP client's deficit food diary
189 - [April Wrap] Heated rivalry, changing your future and a running side quest?
188 - What I wish I knew about muscle growth when I first started lifting
187 - Stop waiting for it to feel easier
186 - This is why maintenance calorie phases are the hardest physique phase
185 - My current favourite tool to reduce perfectionism
184 - [March Wrap] What makes a good fantasy book? Nervous system regulation + my new journalling practice
183 - What I wish I knew about fat loss when I first started
182 - Coaching fat loss in the bliss point era
181 - Why "write off" weeks are having a bigger impact on your body composition than you realise
180 - Gym gear must haves for building muscle
179 - Body image, aesthetic physique goals and the patriarchy
178 - [February Wrap] Lots of book chat and surviving a shit show of a month
177 - Should you make up a missed training session?
176 - How to know if you’re training hard enough to build muscle and how to use RIR
175 - How to be consistent when life is crazy
174 - Talking to GBP client Lia on her journey from underweight to jacked
173 - [January Wrap] 4 five star reads, talking to strangers and high training volume
172 - I'm having a hard time and this is how I'm going to get through it
171 - Why you need to build self trust
170 - Does meal timing matter when you want to get jacked and lean?
169 - 2026 gym gal reset, goal setting and lifestyle change
168 - [December Wrap] Life gets better the better you get to know yourself
167 - No more holding back
166 - How I plan my training, activity, nutrition and recovery
165 - The progressive overload mistakes everyone makes
T5DTG Day 5: How to pull future you into the present moment
T5DTG Day 4: Body image & other peoples bullshit
T5DTG Day 3: How you'll maintain muscle training less or not at all
T5DTG Day 2: Navigating food in December for the girlies that spiral
T5DTG Day 1: How you're going to thrive in the most chaotic month of the year
164 - If you feel restricted with your food are you doing it wrong?
163 - *New segment* The Monthly Wrap | November
162 - [Client Success] How my client has maintained her 20kg weight loss
161 - The real reason you keep yo-yo dieting
160 - What you need to know about cycle syncing, your training program and muscle growth
159 - [Client Question] How do I know when to finish my deficit?
158 - How to tell if your physique goals have outgrown your currrent strategy and program
157 - What data should you track to get lean and jacked (and what's useless)
156 - 11 recent changes I've made that improved my physique
155 - Is it balance or is it bullshit
154 - The best ways to measure progress
153 - How to nail your return to maintenance calories post deficit
152 - Fat loss mindset reframes you need to hear
151 - "Help, I'm in a deficit but I'm not losing weight"
150 - How to eat to get to 20% body fat
149 - Stop f*cking around with your goals
148 - A sneaky peek inside the Glam Body Program
147 - Why you're not seeing progress year-on-year and how my clients do
146 - My clients 10kg transformation that proves you don’t need to be more strict
145 - How to know if emotional perfectionism is holding you back
144 - Is social media making or breaking your physique results?
143 - Why you aren’t lean even though you feel like you’re always dieting
142 - Guilt, rest and deloads
141 - How to finish the second half of 2025 strong
140 - What to do when you feel the impulse to overhaul your life
139 - Talking Pelvic Pain with Liz Crisp from Core, Floor and More
138 - Training for aesthetics is only unhealthy if you’re doing it wrong
137 - How my client lost 10kg without obsessing over perfect weeks
136 - Signs you need to increase your calories for better physique results
135 - Fat loss reminders & what it actually takes to maintain a leaner physique
134 - How I setup my mini-cut
133 - The Back on Track Playbook: Part 3 – Training
132 - The Back on Track Playbook: Part 2 – Nutrition
131 - The Back on Track Playbook: Part 1 – Mindset & Habits
130 - The skinny mindset vs the physique mindset
129 - What to expect in your first 3-6 months of your physique journey *for Type A women*
128 - Training consistently but not seeing muscle growth results? Do this
127 - A tough love pep talk
126 - The Substance, women, body image and ageing
125 - No-Buy year but make it fitness
124 - Your nutrition options for fat loss goals
123 - Is maintaining a lean physique worth it?
122 - 10 lessons for better physique results in 2025
121 - So you didn’t hit your goals, now what?
120 - How to Let Go of ‘Good Day, Bad Day’ Thinking and Embrace Flexibility
119 - Should you calorie bank this silly season?
118 - The progressive overload mistakes you’re making
117 - How I turned this year around *personal story time*
116 - How I nutrition plan for my clients inside the Glam Body Program
115 : Self-Sabotage, Perfectionism, and the Path to Progress
114 - The Biohacking trap
113 - The surprising thing I’m finding hard at maintenance
112 - How to build your glutes
111 - “Help, I’m not losing weight fast enough”
110 - Let’s get your shit together
109 - 10 Things I can’t live without - Fitness edition
108 - Are arbitrary numbers holding you back?
107 - Do this before you drop your calories
106 - Deficit wrap up and thoughts going into maintenance
105 - What I do when I can’t be bothered
104 - I overate in my deficit phase. This is what I did in response
103 - Something better than “listen to your body”
102 - Fitness influencers, mental health and the myth of perfect
101 - Overcoming the fear of maintenance calories
100 - This one question will help you make better decisions with your training, nutrition and lifestyle
99 - “I’ve finished my deficit, now what?”
98 - The pain cave
97 - Ozempic
96 - The recipe for female physique transformation
95 - How this new mum lost 9kg’s and hit squat, bench and deadlift PB’s
94 - The price you pay for physique results
93 - How to use growth phases to maximise your physique potential with Kathleen Dinnigan
92 - Client case study: From underweight to healthy, jacked and thriving
91 - Perfectionism, mental health and stretch goals
90 - 4 things you need to know before starting your first growth phase
89 - 10 Rules for a fresh start
88 - The Gym girlie 2024 reset
87 - How to bring up a lagging body part
86 - Your end of the year pep talk
85 - How to combine macro tracking and meal planning for a bulletproof nutrition strategy
84 - The Type A gals guide to getting through performance setbacks
83 - Your period, physique and performance progress
82 - Comparing your body and progress to other women
81 - All of the fat loss phase mistakes I’ve ever made and how I fixed them
80 - The one percenters that will improve your training results
79 - Evolving your food mindset and finding food freedom
78 - Behind the scenes of a first timers bikini comp and post show experience
77 - Post show recovery and how I’m approaching my next muscle building phase
76 - 4 hard truths about online business success
75 - Muscle, fat & weight gain in a growth phase
74 - Cheat meals, reverse dieting, flexibility & social media. I’ve changed my mind
73 - “I want” vs “I am”, how to use your identity to get better results
72 - Novice powerlifting reflections with client Soph
71 - How to sell without being salesy
70 - My reflections on my own body image
69 - Bikini Preps & Fat Loss Phases, The Truth You Need to Know
68 - How to book more sales consults this week
67 - Let’s have a D&M about weight gain
66 - How to optimise your schedule as an online coach
65 - The anatomy of a great training session
64 - Steal My Current Belief Practice
63 - The 411 on the Glam Body Photoshoot
62 - How using RIR in your programming will help you get more jacked
61 - Jess and I chat bikini comp prep and why you shouldn’t compete for fat loss
60 - Judgment, imposter syndrome and failure, let’s talk about it
59 - What it’s *really* like to leave body image BS behind
58 - Your 6 figure business strategy for 2023
57 - How my clients built muscle, hit PB’s, let go of food anxiety & fell in love with their body
56 - The mindset of physique success
55 - Biz chats: 3 ways to upgrade your content for more and better lead gen
54 - 5 Reasons You Shouldn’t Take Advice from Competitors
53 - Biz chats: What it really takes to run a sustainable, profitable business with Rochene Hawley
52 - Binge eating, orthorexia & intuitive eating with Isabelle Goodwin
51 - Biz chats: Tap into your next level in 15 minutes or less
50 - How I would coach myself out of my 2016 crash
49 - How to transition out of a deficit… and maintain your results
48 - Weird business flexes
47 - Body image, photoshoots and fake tan
46 - 3 mistakes women make whilst building their dream physique
45 - The dark side of coaching
44 - 3 ways to royally f**k your maintenance phase
43 - Is this food rule helpful or a hindrance?
42 - Turn your self-doubt into your superpower
41 - Soph’s period recovery journey
40 - WTF does mindset work actually mean
38 - Stop screwing up your deficit
39 - Biz with Aim: Visibility & success in online coaching with Kate Morris
37 - Biz with Aim: The reality of massive growth
36 - The best mindset books and what they taught me
35 - The mental side of getting thicc
34 - You're leaving gains on the table - here's how to fix it
33 - The top 6 bikini comp lessons for first-timers
32 - 4 powerful lessons from powerlifting that'll surprise you
31 - Behind the Stage Ep 3 - Fat loss is self rejection (a rebuttal)
30 - Stressed out? Here's how to stay on track.
29 - Quick Fire: It's time we talked about body image
28 - Training with Intent and Squat-xiety with Bec Potalej
27 - Behind the Stage Ep 2: What does success mean to you?
26 - Do you need to cut carbs to get lean
25 - Do you need to be perfect?
24 - Behind the Stage: Aim & Jess Chat Pre-Workout, Spending Bans, Bikini Posing and More
23 - Quick Fire: Deficit Phase Hard Truths
22 - Life update + How I stay motivated and the framework I teach.
21 - Spinal Surgery, Weight Loss, Powerlifting and Figure with Mel Helmy
20 - Trust Yourself in 2022: A Plan for your Physique
19 - What Does It Mean To Be A Strong Woman? Alex McNeil
18 - My Top 5 Lessons from 2021 and What I Learned From Fit & Free Listeners
17 - Everything You Need To Know About Menstrual Cycles with Kayla Lee & Faye Sheridan
16 - Fertility Foundations with Emma Nisbet
15 - Flexible Dieting for the Control Freaks
14 - How to Avoid Losing Control of Your Goals This Silly Season
13 - Don’t Make These Deficit Phase Mistakes!
12 - Top 6 Training Mistakes and What To Do Instead
11 - My Return to Competing and What's Different This Time + Q&A
10 - How to Eat More & Train with Specific Intent with Jess & Soph
9 - Become "That Girl": Fitness Edition - My Top 4 Paradigm Shifts
8 - How to Step Into Superwoman Status with Laura Grady
7 - Change How You See Yourself and Change Your Life with Andie Gledhill
#6 - The Secrets to Healthy Female Physiology with Sophie May
5 - How to Stop Being Your Own Worst Enemy with Sami Rose
4 - The Key To Your Body Goals: If Not A Deficit, Then What?
3 - A Guide to Female Body Composition with Aaron Scafi from Elite Strength
2 - The Truth About Eating More to Build a Body You Love
1 - How I Let Go of Scale Weight Obsession and Stepped Into Training Freedom