Stronger with Silvie Podcast: Recent Episodes
Silvie
Welcome to the Stronger with Silvie podcast. In this podcast, I will be talking a lot about training, nutrition, mindset challenges you can experience on your fitness journey and how the correct approach to fitness can improve women's health and well-being.
Are you chasing your goal weight that seems so hard to achieve and attain?
Will you finally be happy and body confident once you see that number on the scale?
Why extremes and absolutes don't work?
What should you do when you see a video of a man recorded in a store telling you that eating toast means you will die in 7 days?
And so much more! :)
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
3 Things you can change and 3 things you can keep in your training & diet.
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I am answering TOP 3 questions about training:
- 3 useless things you see people do in the gym
- 3 useful things you see people do in the gym
- 3 favourite exercises
- 3 exercises you hate but still do
- 3 exercises you hate and don't do
- 3 things you love about training
- 3 things you hate about training
If you have any questions you want me to answer or talk about, send me a message on Instagram and I will include them in the next Q&A episode! :)
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I talk about training & burning calories and why calorie burning is the least interesting thing about training.
And also about why eating enough nutritious food is a way of self-care & how you can thank your body for all that hard work during training.
PS. Don't forget to let me know WHY you train and stay active - send me a DM on Instagram - I WANNA KNOWWW!!!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I discuss those 3 questions:
1) I don't feel confident doing squats but want to tone up my legs - what can I do instead?
2) I find it hard to stick to my dieting calories. I feel like my portions now aren't big enough and never satisfy me. I want to lose fat and I know I have to be in a calorie deficit for some time to do so but I struggle with consistency.
3) Do I need to change my training as I progress and get stronger or does it stay the same?
If you want to know more about how my coaching works - get in touch with me through messages on my Instagram!
Just send me a message asking about coaching and I will explain everything about it.
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In today's episode, I talk about things you can change in your life that will lead to fat loss.
Because if your current lifestyle lead to fat gain - it won't ever lead to fat loss.
You will need to make different choices and make different decisions if you want to lose fat - and in this episode, I talk about 4 things you can focus on even before thinking about calorie deficit or any different diet.
If you aren't sure where to start - send me a message on Instagram and I will help you lose fat without overly restrictive diets and also make sure you won't gain it all back once you stop your diet.
Because instead of going through a painful diet, we will more focus on changing your behaviours which will lead to fat loss and to you maintaining the fat that you lost.
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I answer 2 questions:
How can I eat a balanced dinner if I should not eat carbs in the evening?
Why am I not losing weight in a calorie deficit?Send me a message on Instagram if you want to know more about my online coaching and I will help you lose fat whilst still enjoying your life and not feeling miserable. :)
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
Those 12 things will help you get stronger than your willpower not to fall back asleep on Monday morning. (I know, I am shockingly hilarious.)
If you aren’t sure where to start, what to do in the gym and why you should do certain exercises – get in touch with me.
I will help you not only get stronger but also learn more about training so you can stop wasting your time in the gym doing random exercises and instead start using the time in the gym wisely and see progress.
If you want to have a chat about how my coaching works – you can send me a DM on Instagram, the link to it is in the description of this episode.
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I answer your questions from Instagram. :)
1- Is it better to stick to weekly calories or daily?
2- Sometimes I think I am hungry but the hunger goes away after drinking lots of water. But I saw a video on Instagram where a nutritionist said we should eat hungry, what's your opinion?
3- How quickly can I expect to see some weight loss progress?
4- How is hyrox training going?
5- Favourite meal to make atm?
If you want me to answer any of your questions - send me a message on Instagram and I will include them in the next episode.
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I talk about 12 tips that will make your fat loss so much easier!
Also, those tips aren't only applicable to fat loss. You can also apply them if you want to improve your nutrition or health. (Minus the calorie deficit of course.)
1- Set realistic calorie deficit target and don't drop your calories too low
2- Have at least 20-30g of protein in EVERY meal
3- Eat 25-35g of fibre every day
4- Eat bigger meals
5- Plan your snacks
6- Overrestriction sucks, productive restriction wins
7- Going a bit over your calories is better than saying "F.CK THIS"
8- Plan your meals in advance
9- Drink enough water - stay hydrated
10- Walking is your superpower
11- Your diet is far more important than training for fat loss
12- Get my free fat loss guide or hire me as your coach
IF YOU WANT TO KNOW MORE ABOUT MY COACHING - SEND ME A MESSAGE ON INSTAGRAM!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
Welcome to the next Q&A episode!
In this episode, I talk about:
1) How do I know I am working hard enough in the gym?
2) If weight fluctuations are normal how do I know when it's just weight fluctuation and not weight gain?
3) I get hungry when I am in a calorie deficit, is that okay?
4) I want stronger upper body but I can only train 3 times a week. Is it enough to get stronger and do a pull-up? If so, how can I get there?
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I talk about my 3 favourite fat loss principles that are actually helpful.
- Target ranges over fixed targets
- Productive restriction over over restriction
- Taking consistent imperfect actions over saying EFF THIS
If you want to know more about my coaching & need help losing fat - SEND ME A MESSAGE ON INSTAGRAM!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
Hey, in this episode I kind of summarize what went well (and did not go well) in 2023 and what goals I have for 2024.
Be prepared for a very self-centric episode but I am sure you will enjoy it because I am hilarious.
Enjoy!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I talk about why eating more can help you lose fat and why you aren't losing fat on 1200kcal.
I also talk about how you can make fat loss work for you and how to live your best life whilst still achieving your fat loss goals.
If you want to know more about my coaching - get in touch with me on Instagram!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode, I am going through the questions from my Instagram story.
Q1 - Can I lose fat whilst having a few drinks a week? What's your opinion on alcohol?
Q2 - How to navigate bad body image days?
Q3 - Cutting & bulking - is it worth it?
Q4 - When losing fat - are calories or protein more important?
Q5 - How can one get stronger?
If you want to know more about Get Lean & Stay Lean - click here!
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In this episode I will tell you everything about my new fat loss program - GET LEAN & STAY LEAN.
It is a fat loss program for women who want to lose fat, learn how to maintain their fat loss, get stronger in the gym and feel awesome in their clothes.
I want you to stop yoyo dieting.
I want this to be your last fat loss attempt.
YOU CAN FIND OUT MORE ABOUT IT AND JOIN BY CLICKING HERE
You can follow me on Instagram - StrongerwithSilvie Send me a message if you want to know more about how my fitness coaching works!
In today's episode I discuss why you need to stop moulding your life around dieting... and find a way to fit dieting and fitness into your life so you actually achieve your goals.
I also talk about FOMO and why it is ok to choose NOT to eat some meals whilst dieting.
And that dieting isn't about eating as little as possible but about eating as much as possible whilst losing fat.
If you need more accountability and guidance on your fat loss journey - get in touch with me.
I am here to help you - so send me a DM if you want to know about how my coaching works.
You can follow me on Instagram - StrongerwithSilvie
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In this episode, I am answering some of your questions.
We are talking about strength training, habits, fat loss and also some personal - like Taylor Swift or hiking.
If you want to know more about fat loss make sure to download my free fat loss guide through the link in my Instagram Bio.
1 - Most and least favourite exercise
2 - How long does it take to get stronger?
3 - Feeling confident in the gym sounds impossible, how do I get there?
4 - What do you mean when you say change your behaviours to lose fat?
5 - You eat a lot of calories to lose weight. Are you sure it will work?
6 - How many exercises should I do in the gym?
7 - Do you train core?
8 - Favourite Taylor Swift album?
9 - Where was this photo taken?
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In this episode, I talk about 2 topics that I recently talked about with my clients.
1) How to navigate your training & nutrition when life gets busy or when you are going through some challenges
2) One simple (but not easy) trick that will help you improve your gym confidence and training enjoyment
For more details about my fitness coaching, you can get in touch with me on Instagram or Facebook.
You can follow me on Instagram - StrongerwithSilvie
Or you can follow me on Facebook - Stronger with Silvie
In this episode, I talk about the quality of your nutrition and why it matters.
I also explain why I dislike the often consumption of heavily processed foods and protein snacks.
You can follow me on Instagram - StrongerwithSilvie
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In this episode, I am talking about 3 things that are currently happening and that I am working on.
But the main topic I talk about is how much can consistent strength training help you improve your bad body image by giving you evidence of how much your body is capable of instead of overly focusing on how your body looks.
You can follow me on Instagram - StrongerwithSilvie
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In this episode, I talk about mindset.
Because I think mindset changes are really overrated and underrated at the same time.
How is it overrated?
How is it underrated?
How can you approach mindset changes so they actually work in your favour?
I know navigating lifestyle and mindset changes is difficult and I can help you with that. Make sure to get in touch with me on my Instagram - the link is below and let's talk about your goals and how you can achieve them.
You can follow me on Instagram - StrongerwithSilvie
Or you can follow me on Facebook - Stronger with Silvie
In this episode, I talk about the concept of "body neutrality".
I will tell you why it is OK not to love your body and how instead of pushing yourself towards fake self-love you can slowly learn how to be neutral towards your body.
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And I don't mean a calorie deficit!
It is easy to understand the concept of a calorie deficit. You need to eat fewer calories than you burn, right?
But... there is a more important key to successful fat loss and it is not to stick to your calories. There is one thing that you must do to be even able to lose and sustain your fat loss.
What is it? Listen to this episode to find out!
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In this episode, I talk about two different reasons why fitness can sometimes seem so unreachable and complicated to regular people.
How are fitness professionals at fault?
How are consumers at fault?
How can you make training and nutrition more uncomplicated?
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In this episode, I discuss my next plans. I decided to enter a new fat-loss phase but I also decided to do it differently this time!
What will I do differently?
What are my plans?
What do I want to avoid?
This episode can also answer loads of your questions about why you can't currently lose any weight and things you should avoid during the fat loss phase.
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In this episode, I talk about things that have happened so far and my plans for the rest of the year.
I share insight into my personal life and my coaching business.
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Look, over the years I did so many mistakes and focused on things that weren't helping me progress in the gym at all.
And I don't want you to them too!
That is why I recorded this episode - so I could tell you what I would do differently if I could go back in time and be a beginner again.
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In this episode, I talk about the menstrual cycle, the phases that we go through every month and how each phase of your cycle affects your training and nutrition.
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This episode is an open letter to all office workers who struggle with being more active because of their sedentary work.
In this episode, I will give you tips on how to change your mindset, tips on how you can increase your activity so you don't burn out immediately and also talk about nutrition and what to do so you don't end up overeating every evening.
You can follow me on Instagram - StrongerwithSilvie
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In this episode, I will challenge you.
I will challenge you so you can challenge yourself and your "I can't" voice that makes you doubt yourself and discourage you from achieving your goals.
I will tell you a strategy for how you can overcome those doubts with a growth mindset and I will also explain how is fixed mindset holding you back.
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In this episode, I talk about the timing of your meals.
Is it really that important?
Can you eat carbs in the evening?
Can you eat past a certain hour?
Should you eat breakfast or should you skip breakfast?
I answer all those questions and so much more to help you understand this topic better so you are able to put it into practice and find what works best for you,
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In this episode, I talk about 5 fitness trends you can keep seeing all over social media.
Are they a good idea?
Are they not a good idea?
Why do I think that?
Is there any way how to individualise those trends so they fit into your routine?
Let me know if you agree with me or if you have a different opinion on any of them on my social media.
You can find the links below.
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Strength training in the gym helps you become stronger, more resilient and build new habits that improve your well-being.
But how does all that translates into your everyday life?
How can you benefit from it in aspects you probably never thought of?
This and much more is what I talk about in my eighth episode.
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In this episode, I will mention 8 ways that are easily achievable and you can start incorporating them into your nutrition immediately.
I will also ask you to think about them and explore how they can help you improve the quality of your nutrition and have long-term effects on your well-being even though they might seem quite unusual.
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In this episode, I talk about the all-or-nothing approach.
How can you spot it?
How is it ruining your relationship with training and nutrition?
How is it sabotaging your goals?
But I don't spot just there. I also talk about two different approaches that will help you ditch the all-or-nothing approach for good. They are The grey area and the All-or-something approach.
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In this episode I will tell you 5 things that are worth focusing on in the gym, that will help you progress in training and potentially achieve your short and long-term goals.
I will also share with you 5 things that are not worth your attention and have zero effect on the effectiveness of your training or your training progress.
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In today's episode, I will talk more about building basic nutritional habits as is eating mindfully and building appetite awareness.
When it comes to nutrition we tend to focus more on WHAT we eat rather than HOW we eat when in reality it is more important to first build strong eating habits that we can rely on under any circumstance. And after that, when you build those foundations you can slowly start focusing on also improving WHAT you eat.
In today's episode, I will talk about what appetite awareness is and how you can practice it and I will cover 3 basic nutritional habits that will help you master it.
Those three nutritional habits are:
- Eating slowly and being mindful of what you eat
- Investigating your hunger cues
- Eating until satisfied
Let me know how you like this episode! You can connect with me on my social media.
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Do you often catch yourself thinking about your weaknesses, deficits or imperfections? Or simply things you might not be that good at?
Focusing on your weaknesses can easily make you feel demotivated, and lose confidence and drive to achieve your goal.
In this podcast episode, I will tell you how to stop with it and how you can start being more strengths and solutions oriented.
In the podcast, I give you fitness related examples but you can easily use this approach in every aspect of your life.
Let me know if you like this episode and don't forget to follow me on social media.
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If you ever feel sad or upset after training where you had to decrease weight on some exercises, or you had a hard time following the training plan because of the lack of strength or energy. Or even if you had to skip your training altogether - this episode is for you and I will here tell you why this is completely normal and part of the training progress.
Your 100% looks different every day.
And in this podcast, I will explain to you why it is normal and why it is an important part of your fitness journey.
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To track or not to track?
I get this question quite a lot so in this episode, I will share my educated opinion about this topic and explain why it is not that easy to answer such a question.
If you have any questions - get in touch with me on my social media which are linked below.
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Hi! I am Silvie and I am a fully qualified fitness coach.
In this episode, you will get to know me, what I do, why I do what I do and I will also tell you why I decided to start this podcast and what to expect from it.
You can follow me on Instagram - StrongerwithSilvie
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