The Reshape Podcast: Recent Episodes
Ami
I want this podcast to support you in understanding all the things that get in the way of you achieving & sustaining your goals. To support you in getting out of restrictive dieting cycles & not have you fall into another fad diet. Improve your relationship with food, your body & yourself.Build confidence to use the gym, understand how to progress with training & make It a part of your life long term.Please share it with a friend, socials, and tag me if you find this helpful.Enjoy,Ami x
In this episode, I am joined by Deb Sarah who is an eating disorder therapist with interest in Binge Eating Disorder.
Deb uses a non-diet approach focusing on well-being and sustainable lifestyle changes in all aspects of your life. She uses Cognitive Behavioural Therapy to understand and treat the underlying causation of your food and body image issues. As well as incorporating evidence-based mind-body treatments from her Speech Pathology background, such as breathwork. The aim is to build a healthy mind-body relationship and focus on creating the tools for long-term sustainable change.
Buckle in as we dive into body ideals, how they impact women, how to start to improve your body image and the problems with "diets" as we know them and how to take control of yours.
You can find Deb on Instagram with the link: https://instagram.com/deb.sarah?igshid=Zjc2ZTc4Nzk=
Please message me or Deb with any questions
In today's episode, I explore your weekend mindset concerning your diet and exercise habits and how to go about being more consistent across the week
Enjoy :)
Ami
Cravings and overeating
Why you crave & overeat and how to deal with it
Please share it with a friend if you found this helpful
Ami
:)
Dieting methods
Something I noticed in Sydney
Weight stigma, & diet reflags
Like, save and share
If you have questions drop me a message
Ami
I spoke with a client last week about why she’s on this journey, and she had got upset when she realised she had never been happy with her body and wanted to make changes to have a better impact on her children but also to be happier, healthier and more confident with her body.
Today I talk about why she might have gotten upset and also what she can do with that to move forwards.
If you get upset with yourself for being where you are and struggle to see yourself mopping forwards, this is for you.
If you struggle with negative body image and self-talk, this is for you.
Please DM me to chat if you found this helpful.
Ami
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This one tip will change your life
Mindset hacks
How to fit everything in around busy lives or when going back to work after maternity leave
Get better at goal setting
If this helps please share it with a friend
Ami
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Website - https://ami-pickering-pt.mailchimpsites.com/
What are the benefits?
When tracking might not be the best for you
How to get the best of it
Ideas on removing it
And more……
If you found this helpful, please share it with a friend and let me know
Thank you kindly
Ami
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Dieting for holiday & then worrying about food & your body the whole time
Struggling with body image in a bikini
when to push reps and sets in training
Navigating changing your mindset
And more
Let me know if you have any questions and I really appreciate a share.
Ami
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Habits, how long do they take to form
Relying on willpower
Getting back on the bandwagon
Staying on track on holiday
Feel like your letting yourself down when you can’t go to the gym as much as you would like
Mom guilt
Like, share, and comment.
Thank you,
Ami
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part 2 of this week’s podcast
Emotional eating & comfort eating
Does it matter what I eat for fat loss?
How to gain muscle without gaining fat
Understanding how to work different parts of your legs and what exercises to combine
Enjoy
Ami
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I discuss values & goals and the challenges faced when trying to achieve goals without understanding your values.
Protein - how much you need and why it matters
Why muscle is so dammed important for your health
Mum pouch and spot reducing fat
Time management when you're a busy bee
Lots of this was centred around staying on track & keeping motivated when life is disruptive, and overcoming struggles
Time management and mom guilt
Steps and fat loss
Knowing when to rest VS push through
Dealing with buffets without eating the whole buffet
PMS from a different perspective today
Like, comment, share and follow
Thank you
Ami
Is your negative motivation coming from your expectations or the fear of not being able to do the thing?
I dig into that and how you can overcome barriers.
Your fat loss has to end at some point, maintaining is the goal. I get a little passionate talking about this and whether you need to bulk & cut repeatedly, PS you don’t… What to expect and maintenance while focusing on muscle gains
How to stop yourself spiralling with “bad” choices
Hitting 5 a day
500-1000 calorie deficit and a getting past a plateau
Body image when you reach your goal
Setting performance goals and bringing the focus away from how you look
Let me know if you have any questions & please share this with a friend who struggles with dieting, weight loss, fitness or health
Ami
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How to enjoy your weekend eats, find more balance across the week and break the on-off mentality
How to stay on track when you don't track
Your dieting mindset and why its making things tough
Lastly, how to increase your motivation and push yourself to do the things
If you have any questions drop me a message
Ami
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What to do when you feel down on your weight loss
Emotional eating & managing temptation of sweets & choccies
What do we mean by maintenance calories, what’s your BMR and how does your metabolism work?
fear of muscle gain
Why do we compare to others and what can we do about it
As always let me know what you think, share with someone you think this will help & please let me know if you have any questions.
Ami
x
This podcast comes to a dodgy end when the decorator turs up early and takes me by surprise lol.
I managed to cover most except 1 question on food prep that I will cover next time.
Here goes;
Why you might have hit a plateau and how to handle it
Midweek dates and relationship with food
Dealing with the inner critic when you don’t stick to your targets
PMS - hunger, mood, training. What to do…. I think we will come back to this next time due to me losing track when the door went.
As always let me know what you think, share with someone you think this will help & please let me know if you have any questions.
Enjoy,
Ami
Newbie gym nerves, perfectionist mindset & staying on track when you are busy & overwhelmed with life.
Gym anxiety, building confidence, muscle & exercising for weight loss.
Is your perfectionist mindset holding you back and making you think you are falling off track regularly?
Maintaining habits with life stress.
Keeping things real.
Please share this with a friend or family member if you found this helpful & think they will too
Thank you,
Ami
I dig into what I see on SM, which is calorie counting being used as another stick to beat yourself with. And how to have a more sustainable approach to calorie counting, when to use it and what to watch out for.
Followed by a Client Q&A
How to set achievable and bitesize goals in January when the rest of the world go in at 100 mph 'New year, New me.'
How to get over the fear of failing.
How to increase movement in the colder, wetter weather.
Please share with friends and family you think it will help.
Share and tag to socials.
I have coaching spaces open and would appreciate any referrals to friends and family.
Enjoy,
Ami
I felt inspiredLast episode of 2021
Feeling like you should be training over Christmas & putting your extra calories to good use
Repeating struggles and feeling like you know what to do so should just do it, almost feeling embarrassed & bad for having the same struggles when you’ve been there done that!
AM scroll holes
Share if you found this helpful I appreciate that SO much!
Merry Christmas
& Happy New Year
I start by telling you a little story about how triggered I have been lately with the increased comments on food & bodies.
How to deal with poor body image while working on a fat loss goal.
What impact does missing a week of training have.
Tracking calories, ripping the plaster off and deleting the app for a while.
And to the man who told my client she was on the wrong leg press because the woman one is "over there", a lesson on gender equality is needed! Leg presses are non-binary, hun.
Today I chat about the word should, how it undermines your autonomy and motivation & alternatives.
I also dig into client questions.
Why do we hit the F it button?
Christmas anxiety!
Are your training hard enough? Training progress and muscle soreness.
Enjoy, please share if this helped you and let me know how you found it; your feedback is so welcomed and valuable.
Today I start by talking about the difference between goals VS values.
Start to understand when you're living outside of your values and include things that make you feel more fulfilled.
Client questions - most of them relate to point 1, unsurprisingly as it might seem;)
How to motivate yourself for training
How to manage hangovers
How to stop beating yourself up for feeling guilty when you, for example, miss the gym
Improving your body image
and the difference between physical and psychological hunger along with some tools to manage
I finished talking about how to add more oomph and happiness into your day to support snacking habits! Snacking can be a habit; I also see it coming from a lack of fulfilment in daily life. Getting home feeling drained, fed up and generally like there was nothing joyful in the day, are you snacking to find some fun or a reward at the end of a day of giving, giving, giving?
Enjoy; if you have questions drop me a message and share, share, share!
A Lot of people struggle when it comes to saying no, whether it's being invited to something you don't want to go to, being offered something you don't want to eat or drink, or something similar.
I talk about "if it is not a HELL YES, it's a NO!" and how to start saying no.
I cover boundaries a little when it comes to food, drinks and feeling pressured!
At this time of year, these things can become even harder to navigate with invites being thrown left, right and centre.
The book mentioned is Not nice by DR Aziz Gazipura
What a random combo of questions, it is a goodie though.
As we change it can be hard to navigate relationships, unhelpful comments & frustration when people don't understand what you are doing.
I firstly cover how to approach those hard conversations.
We dig deeper into calories & why carbs don't make you gain weight.
Why do we add bands to movements, I mean this ramble could 100% use more work, I apologise in advance, lol.
Gym confidence.
The best exercise for weight loss.
Enjoy, and as always send your questions and feedback.
Recommended book
Nicole Lepera How to do the work
Instagram accounts mentions
Paul Muscle Mentors
The Fitness Chef
In today's episode, I dig straight into client questions
- Preparing for a night out, pressure to drink and what happens when you lose control
- Body image when going out, not feeling good about yourself and how you look
- Is weight training enough, should I be adding cardio?
- Not a morning person and struggling with winter and getting going
Book recommendations
Kristin Neff's Fierce Compassion
Dr Aziz Gazipura Not nice
So many great questions....
Why do we pick our bodies apart when we are due on our periods? How to combat the menstrual cycle hunger, cravings and mood.
Why sleep impacts fat loss and how to improve it.
Emotional eating, why do we do it and how to work towards understanding your internal VS external hunger so you can manage this and feel good about your food choices.
Book mentioned is "Is Butter A Carb"
Enjoy!
In today's episode, I explore how the scales could be holding you back.
Are they controlling how you feel about yourself and stopping you from succeeding?
I also answer client questions from the last week or so......
Enjoy & If you have any questions drop me a message.
Ami
Today I answer a range of client questions & we delve a little more into mindfulness and how this can help.
Why can skipping meals be problematic, how to understand yourself and what do you need!
How to overcome being poorly/ injuries.
How to deal with self-hate and self-sabotage.
I talk through meditation and some of the things I learnt this week.
The podcast I mentioned is The Sinead Says Podcast, and the Instagram page I mentioned was Lucy Lord.
The book I am reading is Cognitive Behavioural Therapy for dummies.
Enjoy!
Today's episode starts with an overview on how to manage "wanting to life & have fun" without feeling like your blowing it.
How to enjoy your holiday & then get back into it afterward without feeling guilty / overcome holiday anxiety.
Menopause - the effect on the mind and body and how that relates to dieting, fat loss, and body image.
I also talk about pushing past mental barriers in training to get to failure and what this looks like.
Enjoy
In today's episode, I talk a little about why you might be struggling with fat loss/ weight loss - is starvation mode a thing?
I also cover client Q&A from the last 2 weeks including tons of training advice
When to increase reps, sets, load.
Why resistance training and building muscle are good for you (outside of how you look)
Eating out & staying on track and more....
Enjoy
How long do you need to be in a surplus to build muscle?
Can you do it while losing body fat?
& How should you train & push yourself more.
Getting over the guilt of skipping a workout.
& other questions from this week's check-ins.
Enjoy!
Today I talk through some amazing questions from this week's check-ins.
How does the fear of failing hold you back & how can you start to work on weight maintenance this time around?
How to change your focus of "I will be happy when" & letting the scales dictate how you feel.
Improving your body image to support you in feeling happier and achieving your goals.
There are a couple of things to try so grab a pen and paper.....
Why do diets fail and why can maintaining fat loss be tough? Only 20% of people maintain fat loss after 5 years, my aim is to support you in not being one of those people.
This episode is to inspire you and empower you to understand why dieting could be tough, why you might have spend years yo-yo dieting and how to start to move forwards and understand those barriers so you can overcome them.
Dieting does not need to be hard and at the right time with the right support it can be made smooth, maybe some of these topics will help you to be honest with yourself & understand your struggles more so you can move forwards and do the work you need to for success.
I talk about
- Adherence
- Mindset
-Diet breaks
- Some of the physiological changes that happen when dieting
Enjoy, share, post questions.
You have probably heard "track your macros" flying around but what are they, why do we need them, how do we find them.
We will dig into these individually in later podcasts but this is a very, VERY brief overview and to give you a little understanding and confidence in planning your food.
Enjoy
PS at minute 16 I talk about a ton of tuna being rough Roughly 30g protein which will equate to roughly 120 calories
I say a slice of bread could be roughly 27g protein but I meant to say carbs, though bread will give you a small amount of protein and can be paired with other incomplete proteins it is predominantly a carb.
At the end I work out this persons protein at 0.8g per KG and I know I recommend more, this RDA is slightly below what we tend to recommend for people who have goals of fat loss/
maintaining/ building muscle & or are in an ageing population.
Here I cover energy balance, what does that even mean.
What does it mean to be in a calorie deficit, maintenance or surplus.
How does our body use calories each day.
Is it useful to use exercise solely to lose body fat.
Fit bits..... how to use them.
1:1 clients also have access to energy balance slide presentation which provides a visual and a more detailed talk through within your resource folder.