Editorial

The Blog

Science-backed articles on nutrition, hormone health, and performance — written by a 9X IFBB Champion serving clients in 20+ countries.

Marker GuidesJuly 3, 2026

Cortisol and Your Metabolism: The Marker Behind 3am Wake-Ups, Belly Weight, and the Tired-But-Wired Feeling

If you fall asleep fine but jolt awake at 3am, carry weight around your middle, and feel tired but wired, one marker is usually in the middle of it: cortisol. Here is what it is, why it runs off-rhythm in midlife, and how to bring it back.

Read Article9 min read

Latest Articles

Nutrition6 min read

Why Most Diets Fail — And What to Do Instead

After coaching 1,300+ clients across 20 countries, I can tell you the #1 reason diets fail has nothing to do with willpower. Here is what actually works.

March 28, 2026

Precision Health8 min read

Peptides for Women: What You Need to Know in 2026

Peptide therapy is exploding in popularity, but misinformation is rampant. Here is the science-backed breakdown on what works, what is hype, and what to ask your practitioner.

March 20, 2026

Competition Prep7 min read

5 Competition Prep Mistakes First-Time Competitors Make

Stepping on stage for the first time? Avoid these common pitfalls that derail most first-time competitors — from a 9X IFBB champion who has seen it all.

March 12, 2026

Hormone Health7 min read

Hormone Health After 40: What Changes and What You Can Do

Your body does not stop responding to smart nutrition and training after 40 — but the approach needs to evolve. Here is how to optimize your hormones naturally.

March 5, 2026

Retreats5 min read

Inside the RyFit Retreat: Barbados 2025 Recap

Sun, sweat, and transformation — a look back at our sold-out Barbados retreat and what makes the RyFit Retreat experience unlike anything else.

February 20, 2026

Hormone Health8 min read

Power Foods to Reduce Estrogen Dominance

When it comes to hormone problems, food can be your best friend or worst enemy. Learn which foods help your body metabolize excess estrogen and which ones make estrogen dominance worse.

September 20, 2023

Lifestyle5 min read

Strategies to Travel Fit

Traveling is one of the most exciting parts of life. With 65 countries ticked off, here are my best strategies for staying on track with your health and fitness goals on the road.

April 29, 2023

Recipes3 min read

Kombucha Mule Mocktail or Cocktail

Say hello to this gut-healthy version of the refreshing Moscow Mule. Ginger kombucha is the perfect probiotic-rich swap for ginger beer — lower in sugar and loaded with pre and probiotics.

June 1, 2022

Supplements8 min read

What Makes a Premium Quality Supplement: The Facts You Need to Know

All supplements are NOT created equal. As a nutritionist, I am sharing my expert advice on safer shopping selections and what to look for when purchasing a quality dietary supplement.

May 18, 2022

Recipes3 min read

Superfood Protein Cookies

Cookies for breakfast? Loaded with complex carbs, protein, healthy fats, superfoods and antioxidants — these superfood protein cookies are a grab-and-go snack you can feel good about.

April 9, 2022

Supplements6 min read

Smart Supplements: 7 Evidence-Based Health Benefits of Glycine

I was looking to improve my sleep quality and was recently introduced to glycine. Here are the evidence-based health benefits that convinced me to make it a lifelong supplement.

April 9, 2022

Supplements5 min read

Benefits of Grass-Fed Organic Whey Protein: Why It Is Worth the Hype

ALL WHEY PROTEIN is not created equal. 99% of the whey protein on the market is not from grass-fed cows and is not organic. Here are the health benefits that make grass-fed whey worth the switch.

March 24, 2022

Wellness7 min read

Health vs Fit: Can You Have Both?

Looking good and feeling good are two very different things. Here is how to optimize both health and appearance at the same time without resorting to quick fixes.

March 17, 2022

Recipes3 min read

Mood Boosting Adaptogenic Mushroom Brownies

These brownies really are super simple to make — and they are delicious plus packed with nutritional goodness. Mushrooms and chocolate are the perfect duo for mood and energy.

March 17, 2022

Recipes5 min read

Roasted Veggie Vegan Tacos

This brand new recipe combines Meatless Monday with Taco Tuesday — perfectly seasoned roasted vegetables with plenty of plant-based protein, 18g of fibre and a creamy cilantro dressing.

February 5, 2022

Lifestyle4 min read

My 8 Steps for Effective Goal Setting

The end of the year is always very powerful for me. Here are my 8 steps for effective goal setting to help you live intentionally and make the most of your life.

December 30, 2021

Recipes3 min read

Gluten Free Keto Sugar Cookies

In my pursuit of the best keto, gluten free, sugar free (but not fun free!) sugar cookies, I made at least 6 variations on my Mother's traditional recipe. Super simple and full of healthy ingredients.

December 11, 2021

Recipes4 min read

Pumpkin Pie Protein Bars

With oats, zucchini and protein powder as the base, these bars are gluten-free and loaded with hormone-balancing ingredients. They make a great snack, pre or post-workout fuel, or even breakfast on the go.

November 18, 2021

Wellness6 min read

10 Essential Self Care Practices to Help You Thrive

About 7 years ago, chasing my dreams to become a top ranked fitness competitor, I suffered a complete burn out. Here are 10 of my top self care practices that help me feel reconnected, centered and energized daily.

April 24, 2021

Lifestyle3 min read

My Self Care Strategies for Busy Moms

Women, mothers in particular, tend to prioritize everyone and everything above themselves. Here is why self-care is non-negotiable and how to make it work in a busy schedule.

April 16, 2021

Personal4 min read

Becoming a Mom After 40

Motherhood came later in life for me. I am 42. Unlike many women, I am fortunate that there was no battle to get here. Here is my story of trusting the journey and finding fulfillment.

April 16, 2021

Recipes3 min read

Gluten Free Protein Pizza

My ABS-olutely ah-mazing, guilt-free pizza! Packed with fibre, protein and nutrients — this totally hits the spot when you are craving pizza.

October 30, 2020

Recipes3 min read

Healthy Thai Shrimp Curry

Enjoy that amazing taste of Thai curry in a hurry! Absolutely guilt-free, loaded with nutrients and calorie friendly. Quick and simple to make with delicious leftovers.

June 12, 2020

Recipes2 min read

5 Minute Egg Muffins

Who said eating veggies for breakfast was not delicious? These are totally amazeballs — healthier and less expensive than Starbucks egg bites!

April 30, 2020

Recipes2 min read

The Immune Boosting Tonic I Am Drinking Every Day

This traditional Indonesian medicine has been around for centuries. Packed with powerful roots like ginger and turmeric, this Jamu Juice is ridiculously easy to make and supports your immune system the whole foods way.

April 20, 2020

Recipes2 min read

Fit Fish Tacos

The best tacos you will ever have! So flavorful and simple to make. You can use any white fish and they make amazing leftovers as well.

April 20, 2020

Recipes2 min read

Vegan Mexican Power Bowl

Go meatless and make this delicious meat-free meal. It is also a budget-friendly meal and makes great leftovers for breakfast tortillas!

April 20, 2020

Recipes3 min read

Immune Boosting 4 Ingredient Smoothie

Tangy and delicious vitamin C packed strawberry orange banana smoothie made with fresh fruit and creamy almond milk. This easy, 4-ingredient smoothie is vegan and perfect for the whole family.

April 20, 2020

Recipes3 min read

Almond Flour Blueberry Bread

You will think you are eating a blueberry muffin! A welcome change from morning oats — naturally sweetened with pure maple syrup. Gluten free, grain free, dairy free and paleo.

April 20, 2020

Nutrition7 min read

My 10 Tips to Prevent Nighttime Eating

Nighttime eating is usually a one-way ticket to weight gain, fatigue, bloating and poor sleeping patterns. Here are my 10 tips to break the habit and crush your cravings.

March 31, 2020

Recipes3 min read

No Bake Protein Walnut Brownies

Whip these up in under 5 minutes! Super simple, delicious and nutritious — with dates, walnuts, cacao and protein powder for a guilt-free treat.

March 30, 2020

Personal12 min read

The Road to Making Our Baby

After over a decade of putting my family goals on hold for my fitness goals, this huge dream of mine has become a reality — I AM HAVING A BABY! Here is our full story.

February 9, 2020

Supplements4 min read

Benefits of Collagen

Collagen is the most abundant protein in our bodies. It is the key to younger looking skin, more luscious locks, and comfortable joints. Here is why you should be supplementing.

July 22, 2019

Hormone Health3 min read

How Healthy Are Your Hormones?

Did you know that you may be gaining weight from a hormone imbalance? Thyroid issues can be one of the most significant and silent culprits of weight gain. Here is what to look for.

July 22, 2019

Wellness3 min read

Sleep Like a Fitness Rockstar

Did you know you actually do not build muscle in the gym? Your muscles repair and grow while you sleep. Here are my top 4 tips to kick your lack-of-sleep regime.

July 22, 2019

Fitness3 min read

Double Sweat Sessions for Double Results?

I have found that as I get older I am not able to train for the duration of time I once was able to. Here are my tips on how to do two-a-day workouts the right way.

July 22, 2019

Fitness5 min read

Lost Your Fitness Mojo?

You start a plan, feel totally amped, dive in with 100% compliance... and then around the one month point you have suddenly lost motivation. Here are my top 6 reset tips.

July 22, 2019

Nutrition5 min read

Get Supermarket Savvy

Good nutrition starts with smart choices in the grocery store. With a little guidance, healthy choices are simple to find in any supermarket. Here is your complete shopping hit list.

July 22, 2019

Recipes2 min read

Power Protein Waffles

Start or end your day right with my freezer-friendly protein waffles made right in a blender! Only 240 calories with 24g of protein to keep you full and promote recovery.

July 22, 2019

Fitness2 min read

How to Get That Plump Butt

Want buns of steel? These are some of my favorite cable exercises to tone your buns. I use them at the end of my workout to really get my glutes burning.

July 22, 2019

Nutrition9 min read

My 8 Steps to the Ultimate Refeed Meal

Nutrition and diet are undoubtedly the most psychologically demanding aspects of a health and fitness regime. Here is how to use refeed meals strategically to keep your body burning fat.

July 22, 2019

Nutrition6 min read

Blending vs Juicing

I start every day with an energizing green-based blended juice. But should you blend or juice? Here is the complete breakdown of both methods plus my favorite go-to green juice recipe.

July 22, 2019

Fitness5 min read

Exercise Your Mind: How to Crush Your Fitness Goals

Did you know that only about 8% of people actually achieve their resolutions each year? Here is how to set SMART goals, build habits, and train your brain for fitness success.

July 22, 2019

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