The Fit and Feminist Podcast: Recent Episodes
Lauren Randall
Welcome to the Fit and Feminist Podcast! Here to provide you with the facts about fitness, no nonsense nutrition tips and a hefty dose of female empowerment to help you live your best life and get the results you deserve!
We know the obvious reasons to eat and move well, but today we discussed the incredible benefits of eating and training that can literally change your life!
In this episode we discuss the common training errors and mistakes we see in the gym that hold people back from getting the most of out their training! If you have any questions or need help with your form or training plan you can work with us via @laurenrandallfitness or @lyndsaywellsptandnutrition
Lyndsay 'interviews' Lauren and Emma about their adventures in Morocco, (the good the bad and the ugly) and hiking the highest Mountain in North Africa, Mount Toubkal.
If you have any questions about multi-day treks, Mount Toubkal or Marrakesh you can email Lauren at info@laurenrandallfitness.com
“Am I doing enough?” Sometimes we just need to take a step back and remind ourselves of what’s important. If you have done quite extreme things in the past to lose weight or change your body, looking after your whole health can feel a little bit of a grey area. In this episode, Lyndsay takes you through eight areas of focus to reassure you that you most likely are doing enough to help yourself keep moving forward. If not, there are some handy tips and bits of advice to get you moving in the right direction and to help you improve in all elements in a way that works for you.
Okay, so not quite 20 minutes! But a great episode on what to do when you feel frustrated with the scales!
For more support or information on coaching you can contact Lauren @laurenrandallfitness or Lyndsay @lyndsaywellsptandnnutrition
Today's guest is ex bikini competitor Charly Pickstock. Charly left the bodybuilding world to pursue a career with her business partner Dani in helping women and other ex competitors heal their relationship with food and body image.
Learn what it ACTUALLY takes to get stage lean, if it's possible to compete and maintain a good relationship with food and if boob jobs help you win!
If you have any questions or would like information on coaching you can contact us below:
Lauren - @laurenrandallfitness
Lyndsay - @lyndsaywellsptandnutrition
Charly - @charlypfit
In this episode we discuss ways to navigate unsolicited body comments and peer pressure to drink. If you have your own methods that have worked for you and would like to share with us you can email info@laurenrandallfitness or hello@fit-harrogate.com
In this episode Lauren goes over 20 (maybe 19?) tools you can implement to help reduce overeating. As always, any questions please message me @laurenrandallfitness or email info@laurenrandallfitness.com
In this episode we chat about how to tackle feeling guilty for missing a workout, the beliefs that dieting has to be miserable and restrictive and the pros and cons of tracking (ep #30 for more on tracking or not)
If you have any questions or want to enquire about coaching you can email info@laurenrandallfitness.com or hello@fit-harrogate.com
We have an amazing guest on this episode talking all things ADHD and answering all your questions!
Learn how to get a diagnosis, the symptoms of ADHD, the link between ADHD and our relationship with food, tools you can implement to help with your nutrition and ADHD.
If you have any questions or would like more support you can contact Sophia @sophia_apollo_nutrition Lauren @laurenrandallfitness Lyndsay @ lyndsaywellsptandnutrition
In this episode we have the amazing Coach Didi on chatting all things hormones, contraceptives, PCOS and living our best Beyonce lives
We had a few internet hiccups so some parts might sound a little glitchy but the episode is TOO GOOD not to share!
For any further support you can reach us on
info@laurenrandallfitness.com
hello@fit-harrogate.com
In this episode Lauren discusses the blood glucose spike monitoring app, Zoe. Is it worth the hype?
Any questions or if you want those studies message me info@laurenrandallfitness.com
In this episode we discuss 8 things you can implement in your training and life to get better results in the gym. Of course we go off on a feminist rage mid way through, but we always circle back around
Episode #59 - Protein
Episode #38 - Creatine
Lauren covers 13 ways you can lose body fat without needing to track your calories!
Top Tip - work on your relationship with food FIRST
Any question message info@laurenrandallfitness.com
We discuss the mental and physical aspects of going from dieting to growing and the importance of not living with a dieting mindset forever!
Any questions message us info@laurenrandallfitness.com or @lyndsaywellsptandnutrition
In this episode we chat about asking for health advice on Facebook groups and the terrible advice given!
If you ever need help or have any questions you can always drop us a message! @laurenrandallfitness @lyndsaywellsptandnutrition
Happy New Year!! Welcome to 2k24 :D In this episode we share our top tips on how to lose body fat in the New year and how to keep it off for the rest of it!
If you have any questions or need further support you can work with us Online or in person info@laurenrandallfitness.com hello@fit-harrogate.com
This episode discusses where to start with setting goals for the New Year and how to make sure you achieve them
In this episode we discuss the whys and ways we can reduce feelings of guilt and shame around the food we eat.
If you would like to work with us you can contact Lauren @laurenrandallfitness or info@laurenrandallfitness.com or Lyndsay @lyndsaywellsptandnutrition
Lauren and Lyndsay discuss the common traits their most ‘successful’ clients have in common and what they have done to achieve their results!
Lauren and Lyndsay discuss six ways you can help remove that all or nothing thinking when it comes to nutrition and exercise.
If you would like more information on coaching with us drop us message on info@laurenrandallfitness.com or hello@fit-harrogate.com
I have this conversation with clients on a weekly basis. Why the scales have jumped up, why they fluctuate, the sudden drops, and the problem with having a scale weight target and why it won't make you happy
Any questions or for coaching inquiries you can email me info@laurenrandallfitness.com or message me @laurenrandallfitness.com
Happy Halloween!! In this episode Lauren and Lyndsay share their "icks". From cringey coaching to awful nutrition trends, welcome to our Haunted House...
If you have a question for the podcast or would like help with training or nutrition you can email info@laurenrandallfitness.com or hello@fit-harrogate.com
Lauren discusses her top tips on how to get the most out of your home training! As always, any questions fire them over to info@laurenrandallfitness.com or message me on Facebook or Instagram
We answer all the most common questions we get asked about protein! With a mini Timmy S rant thrown in for Lols
In this episode Sam talks about what led her to where she is today, from a successful marketing career to Betty’s and Taylor’s and how she’s used her skills and experience in a total career change. In this episode, Sam talks about the loss of baby Willow which led her to creating Cocoon. This facility will help so many families through conception to postnatal care. A really important one in baby loss awareness month 🤍
An introduction into Laurens' yet-to-be-named 8 week online group coaching program and community. What it is, who it is for, why it has been created.
This isn't just another weight loss club or shreds plan. This is for people who want adventure, lasting change, a community, a better relationship with food and body image...
If you have any questions or would like to be a part of the club email me info@laurenrandallfitness.com
Or find me on Instagram or Facebook
Or Whatsapp me 07822011897
For the first 10 minutes we're having a good ole catch up on Laurens members trip to Mallorca, Lyndsays Menopause talk and general life shenanigans. Then we dive into how to approach "stodge season" and navigating food and training in the colder months.
For questions or more information on how you can work with us you can email info@laurenrandallfitness or hello@fit-harrogate,com
Or find us on socials @laurenrandallfitness and @lyndsaywellsptandnutrition
We answer your questions about IFS, our main take aways from the weekend, the WORST part of the weekend and what James Smith is like IRL! (that means in real life, you are welcome!)
For coaching with Lauren enquire here or email info@laurenrandallfitness.com
For coaching with Lyndsay email hello@fit-harrogate.com
Ahead of the September Step challenge Lauren discusses 12 ways you can get more steps into your day! For online or in person coaching email info@laurenrandallfitness.com
In this episode Lauren discusses the super power that can literally help you achieve any goal! Visualisation is a tool used in professional sports, in therapy and during Spanish class in year 10, that really can help you create the life you want.
For coaching or questions for the podcast drop us an email info@laurenrandallfitness.com
In this episode, Lyndsay shares her musings and reflections from taking a break, having some time out and a $14 baked potato. We hope that these thoughts and reaffirmed ideas around whole health help you with your mindset towards your own holidays, taking breaks and embracing down time even when you have fitness and body composition goals. The aim here is to reduce stress and apprehension and help you to reframe what’s important and what your values are. Let us know your thoughts!
In this solo episode, Lyndsay talks about the benefits of knowing yourself, getting a handle on how your hormones can affect your decisions, mood and performance and how to prepare for a better monthly cycle
We answered your questions on where does lost fat go, are electrolytes important and what are they, how much of weight loss/ gain is fat or other things and we give our very insightful review on the new Barbie movie!
If you would like help with your nutrition or training or have any questions for the podcast you can message or email us @laurenrandallfitness @lyndsaywellsptandnutrition
We answers your questions about intermittent fasting and why we crave foods and should we give in to them?
Episode #30 Should I track my calories?
Episode #37 To snack or not to snack?
If you have any questions for the podcast or would like coaching support you can message us @laurenrandallfitness @lyndsaywellsptandnnutrition or email info@laurenrandallfitness.com or hello@fit-harrogate.com
In this episode Lauren & Lyndsay discuss their own fat loss phases. We chat about the pro's and cons of aggressive dieting, how to diet without being miserable, why your 'why' is so important. It is great insight into how the coaches do what we coach you lot to do! Spoiler alert - we take our own advice!
If you have any questions or would like help with your diet you can contact us on Instagram or Facebook or email info@laurenrandallfitness.com or hello@fit-harrogate.come
Today's guest is the incredible Evie Morrell, founder of Doe Bakehouse. Evie struggled through school going undiagnosed with ADHD, she perused a career in teaching but realised being confined to a box simply was not for her! Listen to find out how she quit the 9-5, set up a solo business selling donuts and made it work through lockdown!
1 - HG during pregnancy
21 - What made you go into teaching?
24 - Being kicked out of school
30 - Where did she find the confidence to go self employed?
32 - What was the plan setting up Doe?
36 - Where will the next Doe be?
39 - Playing rugby for Leeds Rhinos & losing her nose
53 - Training while pregnant
62 - TRIGGER WARNING, mentions of suicide
64 - Work life balance
70 - Biggest tip to starting your own business
73 - Business in lockdown
In todays episode, Lyndsay covers stress and how it impacts our fat loss and strength goals and whether fat loss should be a goal or focus during periods of high stress. She also shares some ideas for managing and reducing stress and taking the pressure off.
We chat all things cellulite, bingo wings, muffins tops and more, with helpful body image tools and Beyoncé references along the way
Lauren and Lyndsay answer all your questions on how to know when to end a fat loss phase, how to change from a fat loss to strength mindset, caffeine, supplements and Lauren tries the new blueberry lift bar!
For more coaching and support you can follow or message us @laurenrandallfitness @lyndsaywellsptandnutrition or email info@laurenrandallfitness.com or hello@fit-harrogate.com
Lauren explains what unconditional permission to eat means, who it helps and how it can help heal your relationship with food.
For questions or coaching email info@laurenrandallfitness.com or follow @laurenrandallfitness
More cardio more weight loss? When to go up in weight? Where to start if you can't afford a coach? Resting or working between sets? And more! We answer all your questions on the episode!
If you have any questions for the podcast or would like more information on how to work with us email info@laurenrandallfitness.com or hello@fit-harrogate.com
Lauren gives her top 10 tips to help you track your calories a little more accurately! If you aren’t sure if tracking is for you check out episode 30 of the podcast. Any questions you can message me @laurenrandallfitness
Lauren shares her own journey of dieting and the best way to approach a diet for the best results.
Listen to #30 Should I Track my calories to help figure out if it is right for you right now.
For coaching or support you can message me @laurenrandallfitness or email info@laurenrandallfitness.com
In this solo episode, Lyndsay talks us through some key skills, habits and practices for successful and long term body composition change. Whether your goal is fat loss, improved fitness, increased strength or just maintaining and improving overall health, some of these tips will help you succeed!
Lauren explains what creatine is, the benefits of taking it and how much to take. SPOILER you probably should get it. If you have any other uqestions drop me a message @laurenrandallfitness or info@laurenrandallfitness.com
We discuss the pro's and con's of snacking, why we snack and why it may or may not be helpful to you and your goals! If you would like to work with us or have strong feelings about eating kiwis with skin on you can contact us at info@laurenrandallfitness.com or hello@fit-harrogate.com
With all the bank holidays coming up we thought we would discuss mindset around overeating, navigating being out of routine and how to view dieting from a more helpful perspective. Learn where to start if you want to lose 9 stone and why diets do or don't work.
If you have any questions or want to know more about working with us contact info@laurenrandallfitness.com or hello@fit-harrogate.com
Lauren & Lyndsay chat about things we wish had known sooner, or mistakes we made with our health, fitness and nutrition. Waist trainers, eating habits, followers and weight-lifting... IF WE COULD TURN BACK TIME DO DO DOOO
Journaling might feel a bit "buzz-wordy" and wishy washy but in this episode Lauren explains why it is so useful, how to get started on it and keeping it simple
To work with me online or in person email info@laurenrandallfitness or contact me on Fb or Instagram @laurenrandallfitness
Grab a brew, take a seat and join Lauren and her mum Lesley for an insightful discussion on identity change and becoming a parent.
Oi Oiiiiii welcome to the first edition of the Filthy Animal episodes! We asked for your dating and sex stories and you delivered... queefs, break ups, BJ's and itching powder! Enjoy, you filthy animals!
To share your funny/embarassing stories for the next episode you can message us (anonymously on the stories) or voicenote @laurenrandallfitness or @lyndsaywellsptandnutrition
In this episode Lyndsay talks about what body fat is, types of dietary fat and how we can help ourselves to think less emotionally and more rationally about poor old body fat
Lauren covers the pros and con of tracking calories and who it will and won't benefit.
If you have any questions or would like more information on coaching you can message @laurenrandallfitness or @lyndsaywellsptandnutrition
Or email info@laurenrandallfitness.com hello@fit-harrogate.com
Cold water dips, wild swimming, wetsuits, Wim Hof, the whole freezin' lot! We answered all your questions about what gear to wear, metabolism, best locations to dip and how to get started on your wild swimming adventures!
You can find The Dip and Dales Co on Instagram or Facebook or their website
For online or in person coaching with Lauren or Lyndsay you can follow us @laurenrandallfitness or @fitharrogateptandnutrition
Or drop us an email
Info@laurenrandallfitness.com
Hello@fitharrogate.com
Should you feel hungry when dieting? What to do when the scales don't move. How to improve sleep and is 2 training sessions a week enough?
We answer all these and obvs have our weekly Sunday roast review!
For in person or online coaching you can contact us Instagram or Facebook @laurenrandallfitness @fitharrogatenutritionandtraining
In this episode Lauren and Lyndsay answer your questions on training around your period, how to stay motivated when people around you keep pushing their weight loss narrative onto you, does sleep effect C-section scar healing and how to let go and JUST DO IT
For in person or online coaching with Lauren or Lyndsay you can contact us on Facebook, Instagram or email info@laurenrandallfitness.com and hello@fit-harrogate.com
YOU WOT! Another episode answering all your health and fitness questions? Let's have it then...
5 - Why are some exercises harder than others?
7 - How important is protein in maintaining muscle mass
11 - Importance of continued coaching
14 - Food freedom
21 - What is the mind-muscle connection and can it help with pelvic floor exercises
25 - optimal daily protein intake
27 - Do I need to eat breakfast?
32 - Should I change my food around my period?
34 - It's okay to wait to eat!
38 - Jacket potato lady
For coaching or questions you can message or email us
@laurenrandallfitness / info@laurenrandallfitness.com
@lyndsaywellsptandnutrition / hello@fitharrogate.com
Q and A time baby!
13 - Why does my husband never gain weight when we eat the same things?
21 - Healthiest cooking oils
24 - Running off food guilt
35 - Can pain and stress effect injury risk
39 - Lower back pain when doing hip thrusts
If you have any questions you'd like answering or for coaching, get in touch
Lauren - info@laurenrandallfitness.com
Lyndsay - hello@fit-harrogate.com
Q and A and chats with clients this week
3.30 - Spot training and muscle turning to fat
6.30 - Giving up when not seeing results
14 - Celebrating weight loss when you are poorly
17 - How often should you weigh yourself
21 - Keeping food costs down
If you have any questions or would like more information on coaching you can email us
info@laurenrandallfitness or hello@fit-harrogate.com
Join Lauren and Lesley on a super candid, wholesome and honest chat about reaching milestone ages, reflection, finding belonging and living in line with your values.1.30 - Lauren enters the world and time flies9 - Having your sh*t together12 - Life stage development and expectations18 - Loss in the family22 - Turning 6027 - Refilling your bucket29 - Values and beliefs as we age 32 - Loneliness and belonging49 - Role Models & tribes57 - Have the courage to listen to yourselfFor coaching:@laurenrandallfitness / info@laurenrandallfitnesss.com@lyndsaywellsptandnutrition / hello@fit-harrogate.com
We had some great questions this week asking how to talk to children/ teens about their food an body image AND how to do it even if you are struggling with it yourself.
If you have any questions or would like some support you can work with us on a 1:1 basis or group coaching
@laurenrandallfitness // info@laurenrandallfitness.com
@lyndsaywellsptandnutrition // hello@fit-harrogate.com
What do we NOT talk about in this episode sheesh! Headphones in for this one...1-9 - Angela's background, getting into sex therapy and the early days of AIDS9-14 - Common struggles and who she helps now15 - Q1: Pain during sex, even if relaxed and want it22 - Vibrator top tip23 - Q2: My boyfriend does not want sex and it is ruining my self confidence 27 - Changes in the sex discussion33 - When the "sparks gone"35 - Teens, porn addiction and ejaculation problems41 - Q3: How to get your mojo back after having kids49 - Q4: I can't orgasm without vibration& vaginal penetration and orgasms54 - Q5: Masturbating, porn and sex drive57 - Ethical porn58 - just the tips ;)Post baby hanky PankyBlue heart online sex therapyThe Vaginismus Network
We answer your questions on high protein meals, how to do these for veggies and not be a salad, is heart rate training effective, is oat milk the devils juice and some good ole catching up...
If you'd like to join the LRF running group email info@laurenrandallfitness or message Lauren on @laurenrandallfitness
For coaching and support @lyndsaywellsptandnutrition @laurenrandallfitness
0-5 Catch up
5-15 High protein meals
15-25 Anxiety retuuning to the gym or work
30 Heart rate zone training
37 Laurens brain turns to mush
38 Is oat milk bad for you?
42 Laurens brain remembers!
Happy New Year! In this episode we discuss our views on new year goals, navigating the staffroom snacks, returning to exercise after being poorly and Lauren's new free running group!
If you would like to be a part of the group drop Lauren a message @laurenrandallfitness or email info@laurenrandallfitness
For coaching get in touch with @lyndsaywellsptandnutrition or @laurenrandallfitness on Facebook or Instagram
4 - 21 New year goals
21 - 33 Staffroom snacking and being comfortable around food
33 - 38 Learning to love your body throughout changes
38 - 42 Returning to exercise after being poorly AF
42 - Not every is back ON IT
In this episode we discuss the basics of how to lose, and maintain, fat loss. Explain some terminology and share characteristics for successful dieting. As always, any questions or further support you can message us on Facebook or Instagram @laurenrandallfitness @lyndsaywellsptandnutrition
1:43 What is a calorie
4 Calories in body fat and scale weight
5:30 Energy balance
8 Starvation mode
9:15 Inaccurate tracking
10:50 Total daily energy expenditure
15:40 Macronutrients
17:25 Should you track calories?
23 Things that effect fat loss
27 Appetite and hormones
32 Characteristics of successful dieters
Lauren is flying solo on this one as we realised after recording the menopause podcast with Catherine, two key areas still to discuss were body fat redistribution and how menopause differs for people with PCOS
@laurenrandallfitness
@lyndsaywellsptandnutrition
All your menopause questions (and more!) are answered in this episode with Catherine. As always, any extra support you need you can reach out to any of the coaches on Facebook, Instagram or email
@laurenrandallfitness
@lyndsaywellsptandnutrition
@catherine_esgfitness
1:50 - Full moon disaster
3:30 - Who is wee cathy?
10:45 - Changes in periods and tracking
12:20 - Signs and symptoms
17 - What can I do to be ready?
19:30 - Will my menopause be like my Mums?
21 - Managing teens and stress
26 - Diet, exercise and supplements
30 - Where to find facts not myths
40 - When will it end?
42 - HRT
47 - Dips in mood and positive action
53 - Joint Pain
54 - Gut health and digestion
56:30 - Body odour changes?!
58 - Ending on a positive
59:30 Vaginal dryness and sex!
Client Q and A! We cover how much protein for building muscle, how to eat out while staying on track, how to stay on track over christmas, squat variations, how to meal plan quickly and active rest days!
1 - Lauren got w*nkered
2.20 - Getting back on it after a night out
4 - Just deal with it
5 - Do you have a step goal each day?
9.40 - How much protein for women to build muscle
14.20 - Active rest days
25.20 - How can I lengthen my levers!?
26.40 - How to meal plan quickly
34.45 - How to stay focused over Christmas
49 - Overindulging before the New Year restriction
52.20 - How can I eat out and stay on track with calories?
55.20-57.40 - Banking your calories
@laurenrandallfitness
@lyndsaywellsptandnutrition
In this episode Lyndsay dives into everything PMDD. If you have any questions or would like more support you can contact us on Facebook or Instagram
Lyndsay Wells PT
Lauren Randall Fitness
This is THE podcast episode for all things baby making! Alessia shares her fertility and IVF journey and explains the whole process.
Timeline
1-8 Start of Alessias fertility journey
9-15 managing time expectations
16-20 fertility research, decline and sperm count
21-23 body fat levels and fertility
23-27 Is it on the man/ woman/ both?
27-30 What can a man do to improve sperm quality
31-32 Unexplained infertility
32-47 The IVF process
47-50 How to make the magic happen
52-54 cervical mucus and cervix positioning
54-57 Overhwlem
57 Stress
59 Legs in the air after sex
60 Eating pineapple!
AWnutrition on Instagram
Lauren Randall Fitness
Lyndsay Wells PT
Client Q & A!
1-7 Resisting temtpation
7-10 Training splits
10-13 Our training
13-21 PMDD
21-26 Overtraining
26-31 Husbands & Kids
31-40 Post partum body image
40 Headaches after exercise
From the 1920's cigarette diet to todays 'Heroin Chic', Lauren & Lyndsay discuss the timeline of trends of womens bodies and diets. How to protect your peace, challenge the narrative and step away from body talk.
For more support you can message us on Facebook or Instagram (or stalk us in the street)
@laurenrandallfitness
@lyndsaywellsptandnutrition
The difference between an eating disorder and disordered eating habits, red flags to be aware of, where is the line between dedicated for a goal and disordered and how can you begin to start improving disordered eating habits? Another HUGE topic crammed into 15 minutes, so if you have any questions or would like some support message Lauren or Lyndsay
BEAT website
Today Lyndsay and Lauren answer your questions around meal timings, myths around fat loss and returning to training
For more of us or to ask any questions, follow
Lyndsay Wells PT and Nutrition
Lauren Randall Fitness
Pre and post-natal coach Shona Denovan joined us to talk about all things pelvic floor! What is it? How do you strengthen it? Is leaking normal? All your questions answered right here huns!
@shonastrong
@laurenrandallfitness
@lyndsaywellsptand_nutrition
Pelvic floor physios:
Rosie Davie
Harrogate Physio
Pelvic Floor info sheet
Ella Whitcomb-Khan aka The Fitness Psych, joined Lauren to answer all your questions on motivation, where it comes from, how to find it and how to push through pain barriers. We also touched on self-sabotage, why our values mean so much and imposter syndrome. You are going to want to grab a pen and paper for this one it is packed with knowledge bombs!
We answer some FAQS about belly fat, why it is harder to loser after menopause, bust myths around bulking and explain spot training and toning. If you have any questions or would like more support you can message us
@lyndsaywellsptand_nutrition
@laurenrandallfitness
From diagnosis to managing symptoms, Lauren crams everything you need to know about Polycystic Ovary Syndrome into this episode.
For any extra support or guidance you can contact Lauren or Lyndsay
@laurenrandallfitness
@lyndsaywellsptand_nutrition
We welcomed Lottie on to our first ever guest episode! We talk all things from Lotties struggles as a teen, swapping swimming for powerlifting, training for GB, body image, and pigmy goats.
Lottie - @para_lift
Lauren - @laurenrandallfitness
Lyndsay - @lyndsaywellsptand_nutrition
In this episode Lauren discusses what body image is and tools you can use to help improve your body image to feel your best!
In this episode Lauren and Lyndsay discuss all things motivation, particularly now the weather is changing #Winteriscoming, how we can regain motivation and why we don't expect you to be motivated all the time!
Hey there! Welcome to the Fit and Feminist Podcast. This intro episode is to give you a snippet into who Lyndsay and Lauren are, why we are here and who we help. We hope you enjoy and stick around for more :)