In my experience of coaching women to become the strongest and hottest version of themselves, the number 1 obstacle that gets in the way is often PMS symptoms and periods.

Your period comes, cravings are through the roof, you feel like a bottomless pit and nothing is filling you and cramps are driving you crazy. Before you know it, you've inhaled all the snacks in your pantry and now you've deemed yourself "off track" and that you'll start again after your period ends.

Considering we generally get our periods every 28 days and it's pretty much unavoidable, resetting your fat loss journey every 21-28 days isn't what consistency looks like.

This week I'll take you through how I manage PMS and strategies you can implement to ensure you're sticking to your protocols and continue making progress during PMS week and after too.

Having the burst of motivation to sign up to the gym and work on your physique is an exciting feeling! But standing in the middle of the gym, unsure how to train for your dream physique, leaves you feeling confused. So you join group classes because at least that way you get some structure when you show up to the gym.

Whilst group classes have their place, in today's episode, I speak to the woman who wants to build a toned, lean & strong physique & take you through what you can focus on to guarantee progress instead of joining a group class and hoping.

👸🏻 Apply for 1:1 online coaching inside the Seha Coaching Program: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ Find me on Instagram/ask me a question: https://www.instagram.com/sehacoaching

Having a regular period is a vital sign that your hormones and physiological functions are running normally.

Today I take you through the crucial considerations you need when looking at doing an aggressive cut while also ensuring we're minimising stress on our bodies and fuelling ourselves well. Those two combined set you up for a smooth aggressive cut, no hunger or cravings, whilst also keeping your period in pursuit of a leaner physique.

⚡ Keep an eye & ear out on my Instagram to hear more about my secret project coming soon! ⚡

👸🏻 Apply for 1:1 online coaching inside the Seha Coaching Program: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ Find me on Instagram/ask me a question: https://www.instagram.com/sehacoaching

When you get a new job, get married or have kids, something ends up having to give so you can have time to adjust to stepping into the new lifestyle and the big changes and often that tends to be our fitness.

So in this week's episode, I discuss exactly how you can maintain your strength & physique during those busy changes through my personal experience (new jobs, marriage, moving houses, travelling) as well as how I coach my clients through those hectic times to ensure we're still progressing!

👸🏻 Apply for 1:1 online coaching inside the Seha Coaching Program: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ Find me on Instagram/ask me a question: https://www.instagram.com/sehacoaching

Getting your period, having a busy month at work or even not feeling like going to the gym, all happen to us and make getting to the gym a lot harder. You've heard of "discipline over motivation" when it comes to showing up to the gym, but what does that actually look like?

So in this week's episode, I take you through 6 unique hacks/strategies that I use with myself and my clients that make showing up to the gym a lot easier for those rougher times in your strength & physique journey.

👸🏻 Apply for 1:1 online coaching inside the Seha Coaching Program: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ Find me on Instagram/ask me a question: https://www.instagram.com/sehacoaching

The constant battle in your mind- wondering if you're doing the right thing with your fat loss, if you're progressing at the rate you should be or if there's something you're missing that is affecting your fat loss- is something that is costing you a lot of mental energy & taking up a lot of mental real estate, making the process stressful and not smooth!

This week, I take you through how I coach my clients through their deficit progress and how you can find out if your fat loss progress is too slow (and how to fix it if it is too slow) or exactly where it needs to be to get a lean & toned physique!

👸🏻 Apply for 1:1 online coaching inside the Seha Coaching Program: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ Find me on Instagram/ask me a question: https://www.instagram.com/sehacoaching

There's a lot of talk about what training splits are best for growing glutes or toning your physique during a deficit. With everyone on social media showcasing their physiques and giving out workout splits, there seems to be a lot of confusion around what is actually going to get you the results you're after.

This week I take you through exactly how to detect the BS and how to know if your own training split is setting you up for success with your strength and physique journey, or if you'll need to rejig things to make sure you're on the right trajectory for a strong, lean & hot physique.

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

Food companies are legally allowed to deceive you with their nutrition labels and marketing, just so you buy their product, which can leave you feeling stuck and hopeless because your waist isn't getting any slimmer and your glutes aren't getting any bigger.

In this week's episode, I tell you exactly what you need to look out for to avoid falling for these marketing tricks and make sure you're actually progressing with your fat loss and glute growth journey.

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching