YOUR WEEKLY LIFT : Recent Episodes
Lucy Evans
I help busy women lose fat, get strong and uplift their mindset in a way that is realistic and sustainable longterm! This podcasts for you if you are sick of the unrealistic approaches to a healthy lifestyle & want to start thinking beyond just weight loss.
Humanising female fitness one step at a time!
Need more help check out my website: https://www.team-lift.co.uk/online-coaching-2023
When was the last time you said - 'i'd love to do that, but I can't because XYZ! In today's episode I want to help you stop thinking small when it comes to your fitness journey & encourage you to push yourself to achieve things you just don't think are possible for you right now! I'd love to hear what you think!
Need some extra help:
Apply Here to work with us here!
Follow me for more FREE advice here!
This week I am joined by my fellow Team Lift Coach Laura Tomlinson for the first day of our 6 week summer Uplift Program. In today's episode we discuss all the things you will need to set you up for success for this next 6 weeks and even if you aren't joining us there are still some golden nuggets in today's episode that can apply to any fat loss journey!
Follow us on Instagram here & here!
Join the waiting list for our next Uplift here!
This week I am joined by my fellow Team Lift Coach Katie where we discuss all this life after fat loss, even if you are no where near that phase yet, its helpful to start thinking about! We talk about getting your head around eating more, how to measure progress without the scale going down & the art of making it a lifestyle!
Join us for our next round of Uplift here!
Listen to the podcast on HOW to move out of fat loss here
Follow Katie on Instagram here and me on instagram here
If you find yourself making fancy meal plans on a Sunday, that you never seem to stick too, I want to help you get more consistent with those promises! In todays episode I talk about how to plan your food, set yourself up for success in a way that works for you & give you some realistic tips & advice on how to make a meal plan but more importantly how to follow it it through & stick to it.
Need help with nutrition? Our Uplift 6 week program starts on the 10th June & spaces open Wednesday!
Join the wait list for an early bird discount in the first 48 hours:
https://www.team-lift.co.uk/theupliftwaitlist
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Today I am joined by my fellow Team Lift Coach Katie Grasby where we discuss the constant want for 'being smaller, thinner, skinnier' & so on. We give you some practical tips on how we can move away from this mindset & what to focus on instead!
You can follow Katie on Instagram here & if you want to work with us on a 1-1 basis, you can find out more info here!
A much requested off topic episode on how I implement the Law of Attraction into my own life & how i have used different tools over the years to manifest my house, success in by business & a first class seat on a plane on the way home from my honeymoon. My most vulnerable episode yet & I am so excited to share it with you all!
Links I refer to in the podcast:
Follow me on Instagram HERE.
Listen to my LOA episode with Fran HERE
This week I am joined by my fellow Team Lift Coach Laura Tomlinson, where she gives us a run down of her London Marathon experience, we chat highlights, learnings & ask the burning question....would you do it again?
Wow, last week I was truly pushed out of my comfort zone for pretty much 7 days straight, but I had a great time & learned ALOT which has inspired todays podcast episode. Today I chat about the importance of getting out of your comfort zone from time to time, what you may learn & some handy tips for when you next feel uncomfortable too!
Inspired to push yourself & sign up to coaching?
Apply Here
https://www.team-lift.co.uk/online-coaching-2024
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
This month I am joined by fellow Team Lift Coach for another Running Topic, this is something we get asked about a lot & after last months running episode being so popular, we wanted to delve deeper into running nutrition!
Follow Laura on Instagram here and me here!
Today I am joined by Run Coach Katie Down who is here to chat to us about all things running, this is such a huge topic so we have narrowed it down to prepping for a half/full marathon alongside asking questions we got from the Team Lift Community - we discuss pushing through mental barriers, getting faster, knee issues, nutrition & so much more!
You can recieve more tips from katie by following the running hub community here!
and if you are new here, you can follow me on instagram here!
This episode was inspired by a podcast episode I listened to on one of my LLHM training runs, full episode is here! Today we talk about the pain of change, what makes us take the decision to actually change, but how we can make that change easier for ourselves. This episode will give you the tools you need to finally do what you want to do in life & lean into change rather than falling back into the same old comfort zones.
If you do need help & support to make a change you can find out more info on how to work with me here or follow me on Instagram here!
Today's episode I am joined by my long term Client Siobhan Edwards who is here to share her comeback over the last 10 months! Siobhan shares how some unexpected health issues led her to not even being able to get out of bed and waving goodbye to her healthy habits she established in 2022. Siobhan is now stronger than she ever has been, back to her lowest weight & most importantly back to her previous bubbly self!
If you need help with where to start, our 1-1 coaching spaces open on Wednesday 3rd April & all the info can be found here:
https://www.team-lift.co.uk/online-coaching-2024
Chat more on Instagram:
https://www.instagram.com/lucy_teamlift
If you are someone who tends to do really well Monday-Thursday & then it all goes out the window at weekends or maybe you just dread social events because you have no idea how to track them into calories. This week I am joined by my colleague & Team Lift Coach Katie Grasby where we provide tips & advice on how to manage your social plans around a fat loss journey!
Want to work with us:
https://www.team-lift.co.uk/online-coaching-2024
Follow us on Instagram:
https://www.instagram.com/lucy_teamlift
https://www.instagram.com/katie_teamlift
If you are constantly getting thrown off your promises to yourself, giving in to that extra glass of wine or dessert course when you said you wouldn’t, or missing your workout/step goals to do an extra hour at your desk… then I want you to ask yourself this one question that will change the game…
Need some extra help?
https://www.team-lift.co.uk/online-coaching-2024
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
This week I am joined by Team Lift Coach - Laura Tomlinson!
We help alot of clients trying to get to their first 5k to half marathons & marathons & being in the thick of training ourselves for our own London Races we thought it was about time we did a running podcast! Todays episode covers where to start, breathing, common misconceptions about running and much more!
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
This week I am joined by my fellow Team Lift Coach Katie Grasby, where we talk all things Quick Fixes, Fad Diets & touching on the latest trend that is 'The Zoe Diet'.
We discuss:
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Why quick fixes are attractive in the first place
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Long term implications of a short term approach
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The Zoe diet
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Why you may find a more realistic approach better for results.
Need help with a more realistic approach? Katie has just three 1-1 coaching spots available to start in March - you can find all the info here:
https://www.team-lift.co.uk/online-coaching-2024
Having coached over 200 women now & recording my welcome video for our Uplift Program this week, I got thinking about common attributes of those who get the best results and what they do specifically to ensure this happens, this episode will be really helpful for those who are about to start with us or for those who aren't clients and don't understand where they are currently going wrong!
Would you add anything else? Let me know on Instagram!
The word 'community' used to give me the ick, until I saw the benefit of being surrounded by like minded people with shared goals and experiences. In today's episode I talk about the affect being apart of something can have & how it can help you fast track your results & make your goals more enjoyable!
Want to be a part of something special? Join us on our next intake of our 6 week program!
https://www.team-lift.co.uk/the-uplift-spring-edition
Have you ever been knocked off by someone’s comments of your choices or maybe you constantly have that person in your life that try’s to derail you when you trying to lose weight by constantly suggesting a takeaway or telling you, you are fine as you are. This is something we help our clients with a lot so we thought we’d bring some advice to the podcast, this week I’m joined by Laura where we discuss how you can set better boundaries in life and with those around you to ensure you can excel on your fitness journey! Want to be surrounded by likeminded women? Our 6 week uplift program starts 19th February and spaces are now open, all the details here ⬇️ https://www.team-lift.co.uk/the-uplift-spring-edition
You may have heard of the term 'romanticising your life', but have you ever thought about applying it to your fitness journey? If you are constantly seeing eating well & exercising as a chore then this is a great way to bring some joy to the journey or maybe like me, exercise and eating well has become ‘just what you do’, that it can often feel boring and same old. Today’s episode gives you 10 ways you can inject some joy into the day to day ordinary journey living a healthier lifestyle.
Need some help to make things exciting again? Want to work with us here!
Follow me on Instagram here!
This week I am joined by my fellow Team Lift Coach Katie Grasby to chat all things menopause & if you aren't at that age yet, this podcast is still packed with tons of value as Katie provides a refreshing perspective, gives some advice on how we can prep for this time of our lives & most importantly experience symptoms around living a healthy lifestyle.
You can follow me on Instagram here and Katie here!
Today we are joined by Grace Brown who specialises in helping Amateaur Athletes build strength,speed, improve mobility & stay injury free for sport & running. Grace joins us today to provide her insights in the importance of a healthy lifestyle for longevity and shows us that it doesn't have to be all down hill from here! We also discuss how we can get quicker with our running and prevent injury along the way!
You can follow Grace here and Me here!
Today's episode will get your thinking about your 2024 priorities, starting the episode reflecting on my own 2023 and the sacrifices I have had to make to achieve my goals last year. It's also the week where we suddenly feel like we need to massively decrease our food consumption, cut calories or food groups and I wanted to talk a little about why 1200 calories will just make the process longer.
Let me know what you think of this epsiode over on Instagram! Follow me here!
First episode of 2024 and today's episode is designed to get you thinking differently about your goals this year! Today we are joined by Laura Tomlinson and we are excited to help you approach the new year with self compassion!
Want to work with us in 2024?
https://www.team-lift.co.uk/online-coaching-2024
Last episode of 2023 & today I take you through the 5 things you shouldn't be doing post Christmas when it comes to your fitness journey's, we discuss why we want to avoid the sad step, making memories with your family and much more!
Want one of our January spaces?
https://www.team-lift.co.uk/online-coaching-2024
Jo & I have been working together now for 3 months, prior to coaching Jo was sick of feeling uncomfortable in herself. With so many plates to spin & menopause symptoms kicking her ass, she wanted take control once and for all and vowed never to feel like this again. 3 months later, we are in a completely different place & Jo is here today to tell us her story!
Want one of our January spaces?
https://www.team-lift.co.uk/online-coaching-2024
In today's episode I am joined by our brand new Team Lift Coach Katie Grasby, who is passionate about showing women who are 40+ that they can! With 10 years experience on the gym floor and working with multiple Peri Menopausal/Menopausal women, alongside juggling work/family life herself, Katie understands the struggles you may face when it comes to implementing a healthy lifestyle & I am excited for you to get to know & love her in todays episode!
Katie is ready to take on clients starting from 8th January & you can find all the details below:
www.team-lift.co.uk/online-coaching-2024
Follow Katie on Instagram:
https://www.instagram.com/katie_teamlift/
This episode was inspired by one of my client check ins this week, she has 4 social occasions & her fear of the 'f*k it mindset was real! Here are 5 Questions I want you to ask yourself ahead of social occasions to help you stay in control, whilst still being able to enjoy it at the same time! Want to work with us: Apply Herehttps://www.team-lift.co.uk/online-coaching-2023Follow me on Instagram: https://www.instagram.com/lucy_teamlift
Today I am joined by fellow LIFT coach Laura Tomlinson to discuss how to transition to more of a plant based diet, reduce your meat intake and why it will not make you lose fat quicker! Laura is plant based herself so provides lots of value if you are looking to reduce your meat intake a little or go full vegetarian!
Want to work with us:
Apply Here
https://www.team-lift.co.uk/online-coaching-2023
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
With the end of the year upon us & New years resolutions looming, todays episode is designed to get you thinking differently about your goals & to STOP setting yourself unrealistic, dramatic lifestyle overhauls when it comes to your fitness journey! Today I am going to show you small ways in which you can upgrade your life that will have a massive impact on how you show up for yourself long term!
January Spaces open on 11th December!
Want to work with us:
https://www.team-lift.co.uk/online-coaching-2023
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
If you are someone who struggles to switch off from work or has a poor quality of sleep, due to high stress and low energy which then results in you skipping your workout, ordering a takeaway or just making reactive choices, then it could be your evening routine! In today's episode we discuss things you could be doing in your evening to help you switch off, have some fun & draw a line between work and home!
Want to work with us:
https://www.team-lift.co.uk/online-coaching-2023
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Today I am joined by one of my clients Ange, who before Lift was constantly in that cycle of quick fixes & being on & off diets and with a job that takes her all around Europe, it would easy to think 'this wouldn't work for me'. However in February this year, Ange decided enough was enough and she was sick of the cycle, she was ready for a more realistic approach, but all is not what it seems for the first few months 👀 Join me for this inspirational journey.
Please note: there is some mention of disordered eating in this podcast
Want to work with us, Apply Here:
https://www.team-lift.co.uk/online-coaching-2023
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Forget to drink? Regular Headaches? Or lack energy and satisfaction? It could be that you aren't drinking enough! This week I have made a conscious effort to up my water intake so I wanted to share the benefits I have seen & give some tips and advice on how to increase yours too! Keep listening for why drinking more water will mean less room for drama too!
Need further help & a realistic approach?
https://www.team-lift.co.uk/online-coaching-2023
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Todays episode we are joined by my fellow Team Lift coach Laura Tomlinson and after lots of conversations this week in check in about the changing weather & low motivation, we thought we'd put our heads together and come up with our top motivation hacks for getting through the dark evenings, rainy days and low mood at this time of year!
Need a boost this winter? Our new program can help - all the info in the link below:
https://www.team-lift.co.uk/the-uplift
Follow us on Instagram:
Lucy: https://www.instagram.com/lucy_teamlift
Laura: https://www.instagram.com/laura_teamlift/
The Up-LIFT Program is a one off 6 week challenge designed to help you feel better in yourself physically & mentally this winter, this is for you if you struggle with that all or nothing mentality during the festive season due to lots of social events or delicious food and want to avoid going into January with motivation at an all time low, feeling sluggish and the need to 'start again'. It designed to keep you accountable and show you that despite everything you may have going on, there are still elements of a healthy lifestyle that you CAN control and we don't have to hit self destruct just because 'its christmas'. In todays bonus episode I take you through, what you can expect from Up-Lift & how is going to help you feel better in yourself this Winter!
Sign up below:
https://www.team-lift.co.uk/the-uplift
Sign ups close 1st November 2023!
I've just got back from honeymoon & I have had a very productive week! Why? Because I took a break! I see it all the time when it comes to our fitness journeys, we are scared of taking a rest day or to have a week off calorie counting for a holiday in the fear its going to slow us down, but today's episode it going to show you how doing less can mean you actually achieve MORE in the long run!
Join out brand new Uplift Program - all the details are here:
https://www.team-lift.co.uk/the-uplift
Follow me on Instagram here:
https://www.instagram.com/lucy_teamlift
Todays episode we discuss how to stop letting your emotions influence your actions to the point they stop you from achieving your goals & becoming the person you want to be. This was inspired by the book called 'The Chimp Paradox' by Steve Peters and a recent podcast episode he did with Steven Bartlett - The Diary of a Ceo, there were many a light bulb moments for me when I listened to this podcast & of course I have to apply them to a fitness journey so that i could help you too!
Apply to coaching here ⤵️
https://forms.gle/LDMe5R26wXE4oSxH8
Follow me on Instagram here ⤵️
https://www.instagram.com/lucy_teamlift
If you get bored of your workouts, think you need to be told what to eat and struggle with meal ideas, then this episode is for you. Today, I discuss why meal plans are not a long term tool for lifestyle change, why body bump isn't true weight training & what to do when you need more meal ideas!
Need structure and education to manage your nutrition long term? Fill out the below for more info:
https://docs.google.com/forms/d/1N2dxsDvH-XMbH888ws-NbO0Yqwp2Ip6OmYx6t93Vg10/edit
Instagram:
https://www.instagram.com/lucy_teamlift
It's that time again where I am joined by Team Lift coach Laura Tomlinson and this week we discuss all things menstrual cycles, periods and how this will impact your fitness journey. We touch on tips to manage your nutrition better when hunger levels are high and how we stay motivated to get in that workout when energy is low.
We would love hear your feedback over on Instagram:
https://www.instagram.com/lucy_teamlift
https://www.instagram.com/laura_teamlift
Any 'healthy lifestyle' starts and ends with your mindset, its not having more time, no kids, a quieter job - its seeing your barriers as opportunity's, embracing over resenting and openess to change. In todays episode I take you through a mindset prep for living a healthy life and shifts you are going to need to make if you ever want to keep your habits up for good.
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Need more help?
https://www.team-lift.co.uk/online-coaching-2023
Prior to coaching, Debbie was feeling overwhelmed, she desperately wanted to get back to her peak which she achieved in lockdown, but with another child added to the clan, she just wasn't doing it. In today's episode we discuss what shes achieved since March, mindset shifts she's had towards weight training and how she juggles seeing results around her family and working.
Interested in getting results like Debbies? Register below for more info ⤵️
https://docs.google.com/forms/d/1N2dxsDvH-XMbH888ws-NbO0Yqwp2Ip6OmYx6t93Vg10/prefill
Team Lift is 3!! Today we go a little off topic as I am taking you more behind the scenes on Team Lift & my experiences of being self employed in the last 3 years, today we chat about some lessons I've learned in business & I answer your questions from Instagram!
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
People think it because i am a coach 'its easy for me', when the reality is i sit at a desk for the majority of my day, but before I was a coach, i also worked 9-5 (more likely 8.30-6.30) in an office job, in todays episode I discuss ways in which you can work towards your goals such as steps, workouts and food around your desk job.
Follow me on Instagram:
https://www.instagram.com/lucy_teamlift
Had a busy summer, a full social calender, holidays, the kids ofo school and ready to get your head down and work on yourself until Christmas? Today I am joined by fellow Lift Coach Laura where we discuss tips and advice to set you up for September onwards, the importance of being adaptable with your goals and ending 2023 feeling not just physically healthy, but mentally too!
Want one of our September spaces ⤵️ Register your interest below!
https://forms.gle/ikUPsG2jFuiv34VY7
Follow us on Instagram
Lucy - lucy_teamlift
Laura - laura_teamlift
Struggle with snacking? Which leads you feeling too full for dinner or lethargic from all the sugar? Today I discuss some practical and realistic tips you can incorporate into your routine to improve your relationship with snacking. I dare you to implement 1 of these this week & let me know the impact it has.
Need extra help and support with your nutrition? Fill in the form below for more info on coaching!
https://forms.gle/K3t5usuiAZN1NVA7A
In today's episode we discuss why a slower and more realistic approach to fat loss and tbh anything in life is better in order to be able to sustain your results long term. We discuss the benefits you will see of trying something different and they will serve as a good reminder for when you find yourself becoming impatient.
Register your interest in our 'September Reset' spaces here ⤵️
https://forms.gle/xXa2m1crY3PLkfFM6
Prior to coaching Evie felt like she was in a vicious cycle with her fat loss journey and couldn't seem to get past a couple of months of 'being good', already enjoying her training, she was keen to add something different to break this pattern once and for all, with her best friends wedding coming up she wanted to feel great in her bridesmaid dress.However, 9 months down the line its become so much more, Evie has done the work, has seen some great physical results, but has transformed her mindset towards food and emotional eating. We discuss the important of patience, taking breaks and upcoming events like her half marathon and Hyrox! Join me for what is a thought provoking and inspiring episode!
Want results like Evie? Apply Below!
https://www.team-lift.co.uk/online-coaching-2023
Going away to a self catering lodge with your family or maybe its an annual trip with the girls to sit in a hot tub with a bottle of prosecco, but you find yourself worried you will ruin your progress or put on weight during this time. In todays episode I discuss some tips and advice on balancing both and keep yourself ticking over.
Need a coach to help navigate times like this? More info below:
https://www.team-lift.co.uk/online-coaching-2023
Finished your fat loss phase and struggling with what your new normal looks like? Today's episode discusses the benefits of maintaining vs fat loss and encourage you to move away from dieting cycle when the time is right! Think more energy, more food and feeling stronger!!
Its got to that time of year where the sound of our suitcases rolling along to the airport becomes music to our ears, but its also a time when kids are off school, we are out of routine and we put ourselves to the bottom of the list.
Both of these situations can throw us off our fitness goals and we worry we will un do all our progress. so today I am joining by fellow LIFT coach Laura Tomlinson where we discuss our top tips for navigating all things summer.
You can find out more and apply for coaching here ⤵️
https://www.team-lift.co.uk/online-coaching-2023
You can follow us on Instagram here ⤵️
https://www.instagram.com/lucy_teamlift/
https://www.instagram.com/laura_teamlift/
'Comparison is the thief of joy', yet so much of us find ourselves comparing our fitness journeys to others, whether that be losing weight slower than somebody else, not running as fast as someone else, whatever it is, it is wasted energy and todays episode is going to help you overcome that!
If you are somebody who wants to be better at mornings, yet you find yourself rolling out of bed at the last possible minute, rushing into the day, giving your energy to everyone else, which means everything you want to do is put to the back of the list, then listen to this episode on how setting your morning intention, can have a big impact and a few tips on how I became an early morning workout person!
Don't forget to tag me on the things you implement over on instagram ⤵️ https://www.instagram.com/liftbylucyvictoria/
Todays episode is going to take you through who we help and what you can expect from coaching...
You can find out more and apply for coaching here ⤵️
https://www.team-lift.co.uk/online-coaching-2023
Today is a BIG day, Lift is EXPANDING and we have a BRAND NEW coach on board, plus a little Rebrand as Lift By Lucy Victoria is now becoming Team Lift.
Todays episode will introduce you to the latest member of the LIFT team and her name is Laura Tomlinson. Laura will be taking on clients 1-1 and you can apply to work with either of us here:
https://forms.gle/mo194w6yFZhAzan19
or you can find out some more info here:
https://www.bylucyvictoria.co.uk/online-coaching-2023
Today we are joined by special guest, Annie Ellis who dedicates her time as a menopause, nutritionist and health coach supporting women who may feel otherwise alone with their menopause journey. Annie is a fountain of knowledge when it comes to tackling your menopause symptoms and this episode will help you become more aware, equip you with some tips to manage day to day life and we even throw some myth busting in there to give you more clarity with the ups and downs of symptoms. If you are experiencing symptoms or not, this episode will be beneficial. Don't forget to let me know what you think!
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Summer time is here and we are starting to take those long awaited holidays/weekend breaks, but if you have gained some good momentum with your exercise and food, then these holidays can often feel daunting, due to the fear that you will struggle to get back on it when you are home. Todays episode gives you some actionable and simple tips for getting back on track after a holiday to ensure you can find your pre holiday flow and stop holiday mode dragging on any longer than it needs to 🥥🌴
Instagram:
https://www.instagram.com/liftbylucyvictoria/
Online Coaching Info:
https://www.bylucyvictoria.co.uk/online-coaching-2023
In todays episode, we are joined by Performance coach and all round beautiful human Candice Harvey where we chat all things Goal Setting. Candice goes way beyond the traditional, 'set some goals and hope for the best', we discuss the most important (and very first step) you need to take when you set a goal, how to overcome barriers you may face so it doesn't just become forgotten goal and ensures that you don't just spend the next six months going through the motions and waiting for January to achieve what you wanna achieve! Don't forget to let us know what you think!
Have you ever been to a face to face PT with a goal to lose fat and not really seen any results? Thats because its the other 23 hours of the day that are going to have the biggest impact. In todays solo episode, I break down your barriers with Online Coaching, discuss why you don't need someone in person to see results and help you decide why Online Coaching may actually be a better option for your goals.
Need help for the other 23 hours in the day? More info over on me website ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Or chat to me over on Instagram 💕
https://www.instagram.com/liftbylucyvictoria/
Today we are joined by a very special guest, her name is Pippa and she has pretty much been a client of mine for 2 and a half years. Todays podcast is allaround getting you to think differently when it comes to your health and fitness journey. We are moving away from fat loss & focusing on getting strong, building that toned physique and eating more. Join me and Pippa for a bit more on her experience of this journey over the last 2 and a half years, how she has gone from in a vey low point with her own health and fitness, become disciplined if she gets mum guilt and what is the secret to a toned physique.
Instagram:
https://www.instagram.com/liftbylucyvictoria/
Coaching Info:
https://www.bylucyvictoria.co.uk/online-coaching-2023
The 10th May is National Shift workers day, so I thought I’d team up with the queen of Shift Work advice Heather Moffat, fellow online coach, who also works for the NHS as a Radiographer, she has been on her own diet and exercise journey over the years and as a result has learned to manage this around ever-changing shifts, lack of routine, sleep deprivation and on top of that throw in 2 children and family life, heather has a lot to offer. In todays episode we discuss barriers you may face as a shift worker, how you can overcome them and so much more! Shift worker or not, you will find this one useful!
My Instagram:
https://www.instagram.com/liftbylucyvictoria/
Heather’s Instagram:
https://www.instagram.com/heather.moffat.fitness/
In todays episode we are joined by the fabulous Emma Elder, a full time confidence coach who spends her time helping others grow into their most confident version of themselves. Emma is also a wife, mother, friend, who has been on her own fitness journey throughout the years and today is here to offer some amazing advice on improving your own self confidence, dealing with mum guilt and taking the first steps towards change. Don't forget to let us know what you think!
Wow, what a week. Its been testing to say the least and I have had to rely on my good old pal discipline to continue to show up to my sessions & eat well. Weeks like this make me realise how far I have come on my own journey with discipline and I wanted to share some tips on how you can get better too.
In “The Chimp Paradox,” Dr. Steve Peters explains we’re already the people we wish to be. Our emotional mind simply stops us from behaving how we need, to achieve our ideal state. Self-discipline gives us the ability to-overcome our emotional mind by moving forward with physical action and todays episode is going to help you get there.
Need that extra accountability to show up for yourself? I have some Lift Standard Spots left for May! More info below ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Todays episode is very close to my heart and has been inspired by conversations I've been having in my DM's with you guys this week. More recently more and more ladies have been getting into weight/resistance training, but if you are new to the whole saga it can often feel daunting. So today I discuss tips and tricks on where to start, what I found helpful when starting out, what weight to start with and why no one is looking at you like you think they are. Not new weights? Don't worry i've got you covered in this episode too!
Let me know what you think ☺️
Instagram:
https://www.instagram.com/liftbylucyvictoria/
Coaching:
https://www.bylucyvictoria.co.uk/online-coaching-2023
Its been 3 months WITHOUT my fitbit, which is unheard of me, yet it turned out to be a really interesting experience! However, don't worry girls, I havent gone rouge, the fitbit is now firmly back on my wrist & i've realised I am much better off with it, than I am without it. In todays episode I discuss why step goals need to be more than burning calories & numbers, do calories burned really matter? & why your smart watch can make you feel more accountable throughout your fitness journey!
Instagram:
https://www.instagram.com/liftbylucyvictoria/
Coaching Info:
https://www.bylucyvictoria.co.uk/online-coaching-2023
Before I started my own fitness journey, I always wondered 'how does she do it all?'. I never had enough hours in the day and bumbled along week to week, hoping for the best. I then started implementing simple tasks into my weekend which had a huge impact on my week ahead. I now encourage my clients to do the same and those that do tend to have great results. Join me for todays solo episode to improve your week 10 fold and will help you set yourself up for success.
If you try any of them, don't forget to tag me on instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In todays episode we are joined by my husband Louis! ahhhh! As my 30th birthday is coming up, I thought I would celebrate by hosting a special 'off topic' episode and get Louis on the pod! Today we answer your anonymous questions from fitness, to our relationship, annoying habits and Louis very unexpected motivational quote which will leave you something to think about! 😂 Don't forget to let us know what you think! 🙌
Are you addicted to chocolate so often overindulge? Believe that chocolate makes you put on weight? Have had periods of time where you have cut out chocolate all together? If you answered yes to any of the above, stop and listen to this podcast episode. Today i discuss how eating chocolate EVERYDAY has improved my relationship with food, allowed me sustain my results and live a more healthy and balanced lifestyle and I want to help you too!
Find me on Instagram:
https://www.instagram.com/liftbylucyvictoria/
Find more about my coaching here:
https://www.bylucyvictoria.co.uk/online-coaching-2023
This week I am joined by my lovely friend and client Beth Jones where we answer your questions all around running, with several running events between us and Beth about to run Paris Marathon, we chat about where to begin, race day tips and our most embarrassing moments on a run 💩👀
Video and Audio Version available if you are listening through Spotify 😍
and if you need extra help with your running goals, I can provide a tailored and bespoke plan that is realistic to your life, you can find out more in the link below!
https://www.bylucyvictoria.co.uk/online-coaching-2023
Six years ago I was going to the gym, doing the classic cardio & classes and wondered why nothing changed physically with my body shape. Little did i realise I was doing all the wrong things & needed my nutrition and training to work together in order to see results. This podcast is a step by step guide of what you need when it comes to seeing more tone and definition in your body, we discuss how to optimise your training, eat enough calories and prioritize your recovery to see results, plus I share a little on my own journey & challenges I faced when it came to see more definition.
If you are ready to take your goals to the next level and want that extra support when it comes to toning up, more info on my coaching can be found in the link below⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Instagram 📸
https://www.instagram.com/liftbylucyvictoria/
Tracked calories but never really thought about macros? 🍗 Find them scary/daunting and have no idea where to start? 🤯Or just need a reset/reminder on how to create a balance plate and make better use of your calories? This episode is for you.
Today I discuss how you can get better at hitting your macro goals and help you to overcome common struggles people face on their macro counting journey, plus a little update on my week post Bali! If you want to feel more confidant with you Calories/Macro journey, you can learn more by purchasing my Calorie and Macro counting Masterclass here:
https://www.bylucyvictoria.co.uk/product-page/lift-calorie-and-macro-counting-masterclass
Or if you need more 1-1 support, then I have TWO spaces left to work with me in March.https://www.bylucyvictoria.co.uk/online-coaching-2023
I would love to help ☺️
Have you hit a plateau in your fat loss journey? 🤯 Before you consider lowering your calorie target or adding in extra exercise because you think you must be doing something wrong, listen to this podcast for some useful things to consider, which will help you decide weather you have truly hit a plateau or you just need to make a few easy tweaks! Today we discuss accuracy, consistency, patience & when it may be time to invest in a second pair of eyes! 👀
If you want more info on how we can work together, click the link below and get in touch! ☺️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Instagram: https://www.instagram.com/liftbylucyvictoria/
Todays episode was inspired by a few of my clients, who this week stepped on the scales between check ins to 'check' how they were getting on after a positive few days. (We've all been there right?!)....then shock horror, we havent lost as much as we wanted and are left feeling deflated & find ourselves making poor choices as a result. So today, i discuss the how often we should be weighing ourselves, if the midweek check is helpful & how we stop giving power to a peice of plastic with a battery.
If you need extra help when it comes to your relationship with the scales and need that weekly voice of reason, click the link below to find out more info on how we can work together ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
I have gone rogue with this weeks episode after asking you guys this week on my insta story if you wanted to hear more about my Bali experience so far and I don't think I have ever had that many votes on a poll 😂 so today I am bringing to you a 'tell all' episode and a true account of what its like living and working Bali for a month. I talk about adjusting to a new routine, handling my nutrition & have some dreadful news regarding my fitbit (RIP). I hope you enjoy this episode as much as i enjoyed recording it!
And if you want to follow the rest of my Bali journey, head over to my instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In todays episode, I am joined by my lovely client Natalie who has been with LIFT nearly a year. Natalie is a mum of 2 who did her first diet when she was just 15! After her second child was born, she was at her heaviest & when she struggled to play with him without getting tired, she knew something needed to change once and for all. We chat about her mindset change from quick fixes to sustainable results and how she deals with the stress of her job and managing family life around fat loss. A truly inspirational journey, don't forget to let me know what you think!
Want results like Natalies? Click the link below to find out all the info ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
January is drawing to a close & as we get paid and our new years diet motivation fades, meals out may be back on the cards. This can often lead to worry that you are going to 'ruin your progress' or that you can't lose fat and have a social life at the same time - but what if i told you, you absolutely can? In todays episode I guide you through some top tips when it comes to eating out, whilst trying to lose fat and trust me when I say i eat out ATLEAST once a week and have still reached my goals, plus I have multiple clients who do the same!
We discuss what to do to on the lead up, dos/don'ts when it comes to the menu and how to get back on track the following day without spiralling!
and if you need extra help/support when it comes to your nutrition i have 5 spaces for February and you can bag one via the link below:
I have just 5 Coaching spaces are for February! Click the link below to find out all the info ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
If you are someone who constantly focuses on getting to a certain weight on the scales, lack self belief that this will last more than 2 days, or struggle to see this as a long term lifestyle change, this episode is for you. Today I talk about problems I see with peoples mindset when it comes to their fitness journey. We discuss why you don't want to be 10 stone, how you can implement this LONG term and a bit of tough love thrown in for good measure because I am an aggy cow today who is due on time of the month!
For more Fitness, food and mindset content... follow me on Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Ever feel bogged down by lifes never ending to do list or often find yourself procrastinating from things that you need to do? Its likely because you are wasting precious mental energy on all the wrong things. Its no surprise that those who get the best results are the ones who are intentional about where they place their efforts.
In todays podcast, I will give you 5 places where we often go wrong (and what to do about it), which in turn will affect our fitness journey and prevent you from achieving what you want to achieve!
For more Fitness, food and mindset content... follow me on Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
You started the New year with the best intentions, yet a week in the fire in your belly has gone and you find yourself slipping back in to old habits. In todays episode I discuss the top reasons your diet keeps failing, from over restriction to your self belief. Let me know what you think! ☺️
Interested in getting a coach? All the details are in a link below ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
If you are somebody who wants to invest in their health and fitness, but struggles to justify the cost or often feels guilt about spending the money. This one is for you! n todays episode, i discuss money mindset tips, why coaching isn't expensive and how working with a coach can actually SAVE you money!
January Coaching spaces are now open! Click the link below to find out all the info ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In todays episode, I will get you thinking. If you feel like quitting right now, motivation may be low and you just can't seem to focus, this episode is for you!
January Coaching spaces are now open! Click the link below to find out all the info ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
In todays episode, I am joined by my lovely client Kerry who has been with LIFT since Day 1. Kerry who lives in France and runs her own business, started her journey over two years ago and had no idea where to start when she wanted to lose a little fat and gain more control with her nutrition. Today she has finished fat loss and is working on building more muscle tone and definition. Kerry tells us how her mindset has changed from a short term fix to a long term lifestyle and I hope you find her journey as inspiring as I do.
January Coaching spaces are now open! Click the link below to find out all the info ⬇️
https://www.bylucyvictoria.co.uk/online-coaching-2023
Its Day 5 of the Lift December Challenge - a 7 day free challenge designed to keep you accountable to some healthy habits throughout December. Today I talk to the LIFT Challengers about losing it at the weekends. So many of us are 'good' monday to friday, but struggle when we get to the weekend. The podcast gives you some top tips to go into the weekend with confidence WITHOUT restricting everything social events or drinks with the girls!
You can now be the FIRST to hear when January Coaching spaces become available - leave your details here ⬇️
https://www.bylucyvictoria.co.uk/coaching-waitlist
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Its Day 4 of the Lift December Challenge - a 7 day free challenge designed to keep you accountable to some healthy habits throughout December. Today I talk to the LIFT Challengers about how to stop giving up when the going gets tough and initial motivation wears off. This podcast will help you to start mastering the habit of discipline!
You can now be the FIRST to hear when January Coaching spaces become available - leave your details here ⬇️
https://www.bylucyvictoria.co.uk/coaching-waitlist
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Its Day 3 of the Lift December Challenge - a 7 day free challenge designed to keep you accountable to some healthy habits throughout December.
Today I talk to the LIFT Challengers about how to overcome their barriers towards nutrition and water. If you lack energy by the end of the day, which leads you opting for a quick option or you find yourself forgetting to drink, then listen here for some top tips!
Want to work with me? Coaching spaces for January open on the 12th December!
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Its Day 2 of the Lift December Challenge - a 7 day free challenge designed to keep you accountable to some healthy habits throughout December. Today I talk to the LIFT Challengers about how they can increase their energy expenditure, mainly through steps, we discuss how to overcome the dark evenings, desk jobs and motivation to hit that daily step goal and see better results!
Want to work with me? Coaching spaces for January open on the 12th December!
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Its Day 1 of the Lift December Challenge - a 7 day free challenge designed to keep you accountable to some healthy habits throughout December.
Today I talk to the LIFT Challengers about planning, the importance of a plan and most of all how you can actually stick to it once you have made it - don't forget to let me know what you think!
Want to work with me? Coaching spaces for January open on the 12th December!
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
Have you ever started a new habit on a Monday and by Friday you have fallen off the wagon? Me too, but when I understood what it would take to truly change my behaviours, i found it much easier to stick to something long term. In today's episode I take you through 4 tips from the book 'atomic habits' by James Clear and apply them to implementing habits when trying to live a healthy lifestyle.
Want to join the free 7 day challenge?
https://www.bylucyvictoria.co.uk/liftdecemberchallenge
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
What happens when you finish dieting? Often we are even scared at the thought, in the fear we are going to put all our weight we have lost back on, but dieting is just a part of your life, it isn't your whole life and often we underestimate the work is takes to maintain our results.
In todays episode, I will help you understand when is the right time to maintain, why its important to learn how to maintain your weight properly and the exact process I suggest taking when you say goodbye to fat loss once and for all.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Want some more free advice....Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this weeks episode I talk about myself...lol! Weird! Listen for more info on the person behind the podcast and answer your questions from my stories on instagram!
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
We are 8 weeks into my first Group Coaching Program and its been amazing so far, but its also got me reflecting on those that were successful and what they all had in common throughout the last 8 weeks. Join me in today's episode where I talk about your key behaviours needed to success when it comes to coaching.
Want to register your interest for the next info of the Project Lift - CLICK HERE
Halloween brings lots to be scared of, but food isn't one of them!
In today's episode i will talk you through why eating more is better. If you are somebody who has tried the crazy 800 calorie diets and don't possibly believe that you can see results on anything more or if you have been set a calorie goal by your coach that you are apprehensive about, this ones for you.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this weeks episode I talk about life after lockdown. If you were in a great nutrition & exercise routine during lockdown (especially the first) and lost it when normal life resumed, this episode is for you.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I give my clients the tough love they need. As a coach its important to understand what people need and when. Sometimes, thats good old fashioned tough love so you can get out of your own way and see the results you long for.
This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this weeks episode I talk about my own experiences of mental health over the last year. If you struggle with setting boundaries and are continuously putting others needs before yourself and its affecting your happiness, this ones for you!
Want to work with me? I have one space left for 2022!
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I educate my clients on all things scales related, if you struggle with seeing progress beyond the scales and find yourself falling into that all or nothing mode if they don't go your way. This ones for you.
This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I chat to my clients about all things calorie counting, my top tips and how to get better progress by doing it.
This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this weeks episode I talk about my experience of training and running the London Marathon 2022, one of the most physically and mentally challenging things I have done! I'll discuss all things food, mindset and what made me do the marathon in the first place!
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this weeks episode we talk about managing time away whilst on a fitness journey, this is something I know alot of people get anxious about in the fear they are going to undo all their progress and don't even get me started on trying to get back into once you are home. This podcast will teach you how to navigate a holiday in a way that is right for you.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I chat to my clients about getting themselves out of a dip during their fitness journey, applied from the learnings of the book 'the dip' by Seth Godin.
This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This episode is recorded in memory of Queen Elizabeth II, today we talk about life lessons we can take from the queen and how to apply them to our own fitness journeys.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I chat to my clients about managing all social situations and achieving their goals at the same time, this gives you an insight into what my clients receive as part of their coaching package. STOP SAYING NO TO SOCIAL EVENTS OR DREADING THE WEEKEND!
This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In weeks episode we celebrate LIFT turning two years old, so what better way to celebrate than chatting with my first ever client Beth Jones. Join us to talk through beths transformation the last two years and keep listening for some funny off topic subjects at the end.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
This week I chat to my clients about managing the plan into their already busy lives, this gives you an insight into what my clients receive as part of their coaching package. This is a recording of the facebook video I do within the LIFT community.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this episode I talk about the biggest lessons I've learned from my own journey over the last 6 years and how they can help you too.
Want to work with me?
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this episode we talk about the basic tools for fat loss to help you stop overcomplicating the journey and see better results.
You can find out more or sign up to Project LIFT here ⬇️
https://www.bylucyvictoria.co.uk/project-lift-info
You can whats app me with questions here: Whats app me here NEXT INTAKE STARTS ON THE 5TH SEPTEMBER 2022 ☺️ with an opening offer of your first month for £99 if you secure your space by the 31st August.
1-1 Coaching can be found here ⬇️ https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️ https://www.instagram.com/liftbylucyvictoria/
In this episode we talk about that magic ingredient to success, accountability and after a lot of conversations this week all around this topic, I thought i'd put 'pen to paper' or voice to podcast in this case and discuss all the ways in which coaching with LIFT can keep you accountable!
You can find out more or sign up to Project LIFT here ⬇️
https://www.bylucyvictoria.co.uk/project-lift-info
You can whats app me with questions here:
Whats app me here
NEXT INTAKE STARTS ON THE 5TH SEPTEMBER 2022 ☺️ with an opening offer of your first month for £99 if you secure your space by the 31st August.
1-1 Coaching can be found here ⬇️
https://www.bylucyvictoria.co.uk/online-coaching
Instagram ⬇️
https://www.instagram.com/liftbylucyvictoria/
In this episode we are covering where your nutrition may be sabotaging your results, we cover portion control, types of food and emotional eating tips!
Don't forget to tag me on instagram @liftbylucyvictoria and show we where you are listening to this!
Coaching Info: https://www.bylucyvictoria.co.uk/
You can find out more or sign up to Project LIFT here ⬇️
https://www.bylucyvictoria.co.uk/project-lift-info
You can whats app me with questions here:
Whats app me here
NEXT INTAKE STARTS ON THE 5TH SEPTEMBER 2022 ☺️ with an opening offer of your first month for £99 if you secure your space by the 31st August.
Join me for my first ever podcast episode, where I will tell you what I did when I was suddenly at a crossroads in life and my 3 biggest lessons over the last 2 years!
Don't forget to tag me on instagram @liftbylucyvictoria and show we where you are listening to this!
Coaching Info: https://www.bylucyvictoria.co.uk/