Welcome to The Training Era.
Girl — If you feel like you’re doing everything right. You’re consistent. You’re showing up. You’re training, eating well, you’re trying to sleep, manage your stress. And your body is just... not responding the way you want her to.
And you’re exhausted from trying so hard. From doing a lot of the “right things” and you still feel like your body is fighting you… then this series is for you.
Over the next eight conversations, we are going to deep dive into how training actually works — the physiology, the mechanics, and the framework that explains why so many of you are working incredibly hard and not seeing the results you deserve.
Built around the Training Hierarchy and my Own the Movement framework, this series is the most comprehensive training education I’ve ever put on the pod.
I am going to completely change how you think about training — and what you do every time you walk into the gym.
Because here’s what most women don’t know. There’s a difference between exercising and training. Exercise is energy expenditure. Training is directed stress designed to create a specific adaptation in your body. And most women — no matter how consistently they show up, no matter how hard they work — are exercising. Not training.
Your body changes when it experiences productive mechanical tension. That is the signal. Not sweat. Not soreness. Not exhaustion. Tension. And this series is about understanding exactly how to create it.
Here’s where we’re going.
We start with the Training Hierarchy — position, stability, force, exposure, adaptation. Five layers. Each one a prerequisite for the next. Most women are skipping the bottom two and wondering why the top one isn’t happening. We fix that here.
Then we go deep on position — joint stacking, ribcage over pelvis, intra-abdominal pressure, force leaks, and why the exercise you choose determines the position you’re asking your body to get into.
Then stability — your nervous system’s gatekeeper to force output. Why she caps your strength when she doesn’t feel safe. Why you cannot grit your way through a stability deficit. And how to earn her trust.
Then force production and mechanical tension — the actual thing that changes your body. Motor units. Henneman’s Size Principle. Proximity to failure. Internal load versus external load. The one question to ask yourself every single session.
Then exposure, adaptation, and recovery — because your body doesn’t adapt during training. It adapts after. The session is the signal. Everything between sessions is where the body actually changes.
And finally — how to fit it all together. Strength, cardio, walking, recovery. What to prioritise. What to let go of. A simple, honest framework for a training week that works for your body and your big, beautiful life.
This is the stuff women’s health and fitness isn’t teaching you. And it’s exactly why so many of you are showing up consistently and not getting the results you deserve.
Welcome to The Training Era, Warrior Woman.
Let’s go. 💋
The Big Girl Lifts — Free Video Series
You've been told to lift heavy. But no one's taught you how.
The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them.
How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good.
Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to.
And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see.
This is how we train properly, girl. Grab it here💋
