This mouth guard isn’t about teeth. It’s about balance.
I’ve started wearing a custom dental kinesiology mouth guard after months of waking up sore and tense from curling my tongue at night while sleeping.
Dental kinesiology looks at how jaw alignment and bite balance can influence posture, muscle tension and overall wellbeing. During testing, it showed that my right side of the bite needed support, so this was designed specifically for that.
The plan is to wear it day and night for three months, then only at night if it works.
Now I’m curious to see if this will also impact my shoulder and back issues.
The body is never just one part. Everything is connected.
I’ll share what changes and what doesn’t.
Michela Fitness Coaching
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Michela Fitness Coaching is designed to inspire and support women to become the strongest, fittest versions of themselves.
14/12/2025
Every physique transformation happens in phases.
There is a foundation phase, where you learn how to train properly, build consistency, and fuel your body at maintenance.
There is a muscle-building phase, where calories increase slightly, training becomes more intentional, and strength and shape are built over time.
There is a fat-loss phase, where calories are reduced in a controlled way to reveal the work underneath, without sacrificing muscle.
And there is a maintenance phase, where calories come back up, recovery improves, and progress is consolidated before the next cycle begins.
Training and calories change at every stage.
They also depend on muscle mass and daily activity.
Someone highly active or with more muscle will require very different fuel than someone sitting at a desk all day.
Why I did this
The photoshoot was the target, but not the ultimate goal.
My real goal was to experience and understand every phase properly to learn how to build a physique with intention, patience, and structure, especially at this stage of life.
These photos are just one moment in time.
What matters is that I now know how to build, cut, maintain, and repeat without fear and that is exactly what I now teach my clients
11/12/2025
A little reminder for anyone who fears losing progress during a holiday.
You don’t undo your results with a few days of good food, steps, and rest.
I don’t track calories when I travel. I focus on protein, fibre, movement that feels good, and simply enjoying the moment.
Your body is shaped by the habits you keep all year, not by a weekend away, a city break, or a few nice meals.
Sustainable fitness means being able to live, travel, eat, and still feel your best.
And that’s the lifestyle I teach.
06/12/2025
When I first heard Ross Gilmour speak at MEFITPRO, something clicked immediately.
He was giving a lecture on how to train women by respecting their physiology, hormones, and stage of life to achieve the best results in hypertrophy.
Every word felt like it was directed at me.
I had already made incredible progress working with Bernardo online, but I knew I needed one more thing, in person guidance from someone who specialised in exactly the area I wanted to grow in.
From the very first session, his approach made me see my training in a completely new way.
The biggest shift was how I executed every exercise.
I became far more intentional.
I started focusing on the eccentric part of the movement and adding purposeful isometric holds.
My tempo changed dramatically, three seconds in the lengthening phase, one second hold, and one second contraction.
This alone transformed the quality of every repetition.
Ross pushed me to refine my technique, address weaknesses I did not realise I had, and bring real intention to every session.
This phase became one of the most important steps in my transformation.
It challenged me, elevated my training, and helped my physique finally reflect the years of work behind the scenes.
Hiring my first coach was one of the biggest turning points of my fitness journey.
As a personal trainer, it wasn’t easy to admit I needed support — but it was exactly what I needed to grow.
I realised that even the best coaches work with specialists in the areas they want to improve.
That’s how you evolve.
That’s how you stop repeating the same patterns.
That’s how you level up.
Working with Bernardo opened the world of real hypertrophy training for me.
It changed my training, my mindset, my confidence… and my physique.
This was the real beginning of my transformation.
Where My Journey Really Started
In my 20s, fitness wasn’t part of my life at all.
I exercised only to lose a little weight, never consistently, and never with any real passion.
Everything changed in my 30s.
I started training properly for the first time, and I discovered how empowering it felt to be stronger and more capable.
Then a friend introduced me to running… and that opened an entirely new chapter.
Running became my structure, my discipline, my confidence.
I trained for ,and completed ,four marathons, Dubai twice, NYC and Berlin, each one a reminder of how far I’d come from the unfit girl I used to be.
But even with all that discipline, my body still didn’t look the way I secretly wished.
Running made me fitter… but not more defined.
I had no real muscle, no structure, no shape.
In 2011, I became a personal trainer , helping others get healthier, while still training myself like an endurance athlete.
These years were important.
They gave me passion, discipline, and resilience.
But they weren’t the years that transformed my physique.
The real body recomposition began much later.
10/11/2025
Lifting is good for your brawn AND BRAIN!
When I was growing up, muscle was always portrayed in a very narrow caricature: people with a lot of muscle were dumb, simple minded, & unintelligent. This myth was so perpetuated that I remember feeling self conscious about being a competitive bodybuilder when I went to graduate school. I was worried that other scientists & students would judge me. Thankfully, I went to a great program with awesome mentors & lab mates where I never experienced it
What is really interesting is that this perception of ‘meatheads’ being dumb simply isn’t supported by the data. In fact, there is a strong inverse correlation between muscle mass/strength & cognitive decline as well as risk of Alzheimer’s, dementia, anxiety, & depression (PMIDs: 19901164, 34997702, 38734596, & 39910822). Additionally, regular resistance training has been shown to significantly reduce symptoms of depression, anxiety, & schizophrenia (PMIDs: 26375919, 37429171, & 40711106).
Not only that, but resistance training has been demonstrated to improve cognition in healthy people as well as people with cognitive impairment & even improve testing scores in kids who regularly train (PMIDs: 30627769, 30838520, & 37466900)
It’s time to bury this myth that building muscle somehow means you will become a big dumb oaf. The research literature clearly demonstrates the opposite. Building muscle & strength is good for your body & your brain! Even Socrates said “no man has the right to be an amateur in the matter of physical training.” If you want your brain to function at it’s best, then you need to push your body
Are you ready to get STRONG & build muscle? Hit the link in my bio to get the same programs I used to build my physique & strength. We have programs for every experience level, goal, & equipment availability… even minimalist home gyms. Subscribe to the BioLayne Workout Builder today
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