West Beach Challengers: Recent Episodes

West Beach Challengers

Find out how to get fit and change your approach to fitness and nutrition for life with this 6 Week Challenge.

There is sooooo much chat about UPFs...

It's everywhere in the media at the moment.

Maybe you are the type of person who is actively trying to heal their relationship with food and find a more intuitive practise of nourishing yourself.

So how do you combine this journey whilst also ensuring you are aware of why you might want to ensure some of these foods find a smaller place in your diet to help you really feel like you are THRIVING!

Here Layla (@laylagordonnutrition) and I take a deep dive and have a nuanced chat about UPFs and why having them in your diet is totally normal but why you may want to make more informed choices about what foods you want to welcome more of into your world and why...

We also talk about how to encourage our kids to embrace a less UPF diet. We share our top tips for helping the whole family embrace a more whole foods approach to eating.

So you're feeling fed up and stuck.

Despite feeling like your always trying to 'be good', avoiding the 'bad' foods and trying to eat less and move more - you are feeling unhappy in your body.

Maybe you've noticed that as you've got older your body composition is shifting and you don't know why...

You imagine you may need to be REALLY intense to achieve any meaningful change.

STOP.

I want to take you on a much more exciting journey...

I want you to stop chasing how to achieve the smallest version of yourself and instead start getting much more interested in how you would look, feel and perform in your body if you took 8 weeks to be:

Consistent with MORE nourishing food

Consistent with moving more

Consistent with training and learning how to pick up heavier things

Curious about how you would treat yourself differently if you fuelled this life style change with LOVE not hate, shame or guilt.

Intrigued? Take a listen and why not join the waiting list TODAY!

Strong in 8 launches in May...

Join the waiting list TODAY!

So many thanks to Polly from @crabtreetherapy for coming and chatting to me about all of the unexpected things you may discover when you invest in 1:1 coaching...

I expect that you know by now that you have to do the REAL work to make meaningful and sustainable change.

You need to create a new identity for yourself. On that you believe in, one that belongs to you.

Want to know more about 1:1 coaching? Pop me a DM and I'll tell you all about my 10 week Mind and Body Happy Coaching programme!

So you've heard about retreats, but your not sure they are for you...

Maybe it all sounds a bit 'woo', a bit emotional, maybe you don't think you love yoga enough.

Well tune into todays episode to find out why you are EXACTLY the right person to come on retreat with us.

Lina and I will tell you EVERYTHING you need to know about why we are so passionate about taking you on this journey, exactly what to expect and why we believe spending time doing the REAL work will literally change your world...

If you're ready for a 2024 that feels more intentional, more joyful and more fun - then we are ready for you!

With places filling up SUPER fast - please connect with us on instagram @tribe.retreats or email info@retreatswithtribe.com asap so we can make sure that you secure your space for only £100 today!

www.retreatswithtribe.com

So there's so much noise about supplements.

Where is the biggest bang for your buck.

Let's do a deep dive with layla @laylagordonnutrition into omega 3/6, magnesium, sugar and so much more...

Layla is still offering my gang a lovely package where you get to have an omega 3/6 test and a 30 minute consultation with Layla for £95 + postage.

Thank you @_debbieedwards_ for this incredible conversation.

Find out why we've be told a lie - and why thinking we need to do, be and have it all is a one way track to misery.

If you are a chronic people pleaser, if you suffer from imposter syndrome and never feel quite enough then this episode is for you!!!

Blame yourself for your inability to create meaningful change in your life?

Know exactly what you need to do, but beat yourself up for still not doing it?

Take a listen, this episode was MADE for YOU!

Meet the incredible Ella @thefitnesspsych_ and find out how to finally get your brain on board with the change you want to see!

Tune into the recording on the importance of essential fatty acids and the growing issue of seeds oil from industrial processing and ultra processed foods.

SPECIAL OFFER

Essential Fatty Acids Blood Test + 30 minute Zoom consultation with Layla Gordon to interpret your results. £95 + postage.

'Test-Based Nutrition' is the future, so take a look under the bonnet to asses your levels of saturated fat, omega-3,6 and 9 based on the previous 90 days of circulating red blood cells.

This test requires 2 drops of blood on a card and the results include a 20 page report to help you to make small but measurable changes to your diet.

Essential fatty acids are important for heart, brain, immune, eye, skin and overall health!

To claim your test and 30 minute consultation email layla@laylagordon.uk or DM Layla Gordon Nutrition on IG with the Ref BALANCE ME, with your email and address.

Only 10 tests available.

Test, don't guess! 🙂

So despite knowing EXACTLY where you would like to be in life you struggle to make anything meaningfully shift...

Previously you've had moments of clarity - a feeling that everything is FINALLY falling into place, but then it drifts away.

You're left feeling frustrated.

You don't trust yourself.

You look to others to be 'told' what to do.

You're exhausted and fed up.

Let me help, I have the secret that you need to know to help you step into leading your best life in the most amazingly nourished, energised and vibrant version of you!

So you're not imagining it.

Those aches and pains, the fatigue that won't shift, the interrupted sleep, the injuries that won't recover and the stubborn belly fat that won't shift...

You're not going crazy! It's likely you are just in the perimenopause.

Here I speak with the phenomenal Lexie Minter @nurselexieminter aka the hormone fairy.

I know hormone change feels scary - but knowledge is power.

In this episode we unpack everything you've always wanted to know about the menopause and HRT.

Want to contact Lexie? Book your consultation: www.minteretal.com

If you have a history of a hormone receptive cancer Lexie recommends seeking a highly specialist opinion from Dr Sarah Duffy or Dr Sarah Bell at the Health in Menopause Clinic.

This week we take a deeper dive into the things that are keeping you stuck as well as questions you had around:

Protein products
Sweet cravings
Inner self chat/ limiting beliefs
Resistance from family members
Periods and the impact on training and nutrition

and much more...

So you're definitely not a yogi.

Maybe you like exercise - a bit of fast flow yoga - but you are 100% not up for journeying 'inward'.

So meet Anna - she was just like you.

Not into yoga, determined not to crack on retreats...

But when she let a bit of the 'woo' in find out how the impact of this rippled through all parts of her world!

If you feel inspired by our chat do reach out to Anna @annasudburysober - her mission is to help frazzled midlife mums find freedom from booze.

If you struggle with emotional eating then I think I have something for you today that will help!

Let's chat about flavoursome fats and adding tokens of love!

So you blame them for the fact that you still aren't existing in your 'dream' body.

You tell yourself that you are 'addicted' to sugar...

I bet the snack cupboard also calls to you from the lounge....

Let's make a space for carbs again.

Let's find joy in including all the foods we love in our diet.

Because guess what? When we don't our diets 'fail'.

Not really a surprise when you think about it...

If you don't know what all the fuss is about protein but you struggle to find any consistency with how to nourish yourself then I am just about to BLOW your mind.

Listen in, start hitting your protein target and see how the rest just falls into place...

Everything you need to know about the next 5 days.

Are you ready to change the way you nourish yourself FOREVER?

No need to fad diet ever again...

Let's do this!

Not enough time in the day?

Sound familiar?

Do you get to the end of the day frazzled, depleted without completing ANY of the things you wanted to do for you?

Ok you need to take a listen.

Is it actually a time management issue or is it actually that you don't know how to manage your energy...?

Want in on my FREE Nourish & Health Reset?

https://www.nourishandreset.com/nourishhealthreset

Follow the link above, i'm ready for you!

So day 5 - our last day!

I REALLY hope you are coming out of this challenge feeling like your plates of food are more delicious, more satisfying and that you are falling in love with nourishing yourself better...

If you are and you want to grab a space for my next 6 week reset - do it NOW!

I always limit spaces to keep the group small and accountability HIGH!

Want in?

Sign me up!

I hope this journey of finding real, meaningful and sustainable change has just begun...

Day 4 is all about carbs.

Why we should love them, how to include them in your day and how to keep your blood sugars stable.

So in your collages today I'll be looking for CARBS!

Pop these on your collage, post them up to FaceBook and remember to tell me:

What went well today.
Where your focus will be tomorrow

Let's do this thing!

Day 3 is all about protein.

Why? How much, how to include it and why it'll change your world (and your body).

So in your collages today I'll be looking for PROTEIN!

Pop these on your collage, post them up to FaceBook and remember to tell me:

What went well today.
Where your focus will be tomorrow

Let's do this thing!

Let's talk about rainbows, variety & gut bugs!If you want to improve your mental and physical health in addition to your immune system - it all starts in the guts!So in your collages today I'll be looking for rainbows, variety & gut loving foods!

Pop these on your collage, post them up to FaceBook and remember to tell me:

What went well today.
Where your focus will be tomorrowLet's do this thing!

So let's GO!

Let me tell you all about how to build more nutritious, delicious and satisfying plates of food.

I want to to embrace this method of eating and start thinking with an abundance mindset.

If you've been on a diet all of your life, my method might just blow your mind.

Simple, inclusive and can be tweaked to whatever you fancy eating...

Just want to say hello & welcome you to the 5 day Nourish & Health Reset!

Here is EVERYTHING you need to know about the next 5 days.

I simply need you to watch/listen to this video and download this app:

Download this

Then at the end of each day post up a picture of your days eating - trying to think about the focus for that day AND tell me 2 things.

What went well today
Where would you like your focus to be tomorrow.

SUPER simple. Let's GO!!

So on Monday 19th June we are kicking off the FIRST ever FREE 5 day Nourish & Health Reset!

So if you're feeling like you could love your body a bit better with some super sized nutrition then you don't want to miss this!

Join now

What we'll be covering across the 5 days...

🥗 Day one: Learn about the plate method. I’ll show you a way to pull together a plate of food no matter what you have in the fridge!

🥗 Day two: Rainbows and variety – let’s get those gut bugs HAPPY!

🥗 Day three: Protein & why it should rock your world.

🥗 Day four: Carbs - and why it’s time to give them back some love whilst keeping your blood sugars stable!

🥗 Day five: Fats and how to add tokens of love to your meals.

I'm getting EXCITED!!!

Or is it actually that you have a broken relationship with food and your body?

You are INSTANTLY drawn to something that sounds like a quick fix... but is it actually just a distraction?

Is it actually just delaying you from doing the REAL work.

The work on:

your relationship with food
your ability to trust yourself and the decisions you make
your ability to feel autonomous in your own body
to find peace in your relationship with food for once and for all

The woman I work with are attracted to restrictive diets.

To be "told" what to do.

But the problem? It just doesn't work.

Need more of a hand finding YOUR happy pattern of nourishment?

Pop me an email katie@westbeachfitness.com and join my FREE 5 day Nourish & Reset group, we kick off 19th June.

So you're feeling fitter, stronger, energised and nourished.

But the internal narrative is still there.

The desire to live in a smaller body is still calling.

You are not alone.

Let's delve a bit deeper....

Are you are caught up in the whirlwind of life?

Is it time to look to insert a pause?

Are you a natural up-regulator?

Take a listen to me and @bylinaju talk all things stillness...

So nothing is broken.

Your job is ok.

But you are in the middle of your life wondering whether it could be better?

More fulfilling?

More joyful?

Sound like you?

Take a listen...

As part of the new nutrition webinar series let's start with my favourite subject!

Protein!

How do you get enough?

What does the right amount of protein look like?

Why should I even care...??

Well I think it might just change your life...

So following the 6 week reset you felt A-MAZING!

But life happens and maybe you've slipped off the priority list.

Luckily for you I know the solution...

If you are in my current community I want to inject some energy, focus and ZING back into your life.

I know you struggle to prioritise you.

But both you and I know life is easier when you are feeling stronger, fitter and in a positive flow with your nutrition and training.

So ask yourself - where would you like to be in 6 weeks?

Can I help take you there?

So you think you are in balance?

Well this podcast might surprise you..

@laylagordannutrition and I do a deep dive on why your omega 6- 3 ratio matters more than you think.

Every aspect of your health and performance will benefit from you nudging toward a better balance, so take a listen and let's start shifting that dial for both you and your family.

So you worry about your exercise, your diet and how much your moving... but how's your sleep?

In the crazy world we live in it's highly likely that you - drink coffee to perk you up mid afternoon, drink wine to unwind and scroll on your phone till bedtime..

Although we all now the short term effects of this, have you considered the long term?

Take a listen and improve your sleep today!

Ok so there's a lot of house references here...

But i'm asking you this week to think about the core 4 pillars of the West Beach Fitness Method:

Nutrition

Mindset

Training

Movement

If you are FOREVER hopping from diet to diet I need you to listen this now...

I know I can help.

If you'd like to chat about 1:1 or group coaching just let me know!

@westbeachchallengers

Katie@westbeachfitness.com

Want to know more about working 1:1 with me?

Take a listen...

Want to chat more? Pop me an email katie@westbeachfitness.com

or

find me on insta @westbeachchallengers

I'd LOVE to help!

So listen to Angi @getpeachy and Caroline @coaching.with.caroline and I chat about what we do to protect ourselves when life feels HARD!

Life will always throw curve balls so how do you prioritise you and put up boundaries to protect you?

Hopefully there's some gold here for you...

So in todays podcast we look at how to:

Get back into exercise after illness
Find a new routine after maternity leave
How to balance others needs with your own
How not to feel resentful
How to break the people pleasing cycle

And what podcast would be complete without some chat about protein?

Enjoy!

You want to FEEL better in your body and you have such good intentions.

However it's Monday and you over ate at the weekend (again).

So you skip breakfast, have a salad for lunch and have an 'on track' dinner.

You instantly feel better. Control regained..

So how come every Monday starts like this?

It's highly likely you are a chronic dieter, an emotional eater and that you are stuck in a binge/ restrict cycle.

If this is you take a listen..

You don't need to 'fix' your food. You need to do the REAL work and fix your relationship with food.

Why do we feel smaller = better?

Are you aware of how much society, social media, friends and family support this notion that when it comes to lifestyle change the only valid goal is to shrink?

Is it time to get curious about your constant pursuit for 'thinness'?

Is it what you actually want?

Or do you actually need to nourish yourself better? Get stronger? Feel future proofed?

Take a listen..

Great questions came up in checkins this week.

Why is hard to stick with changes - even the ones that you enjoy and make you feel better?

Why the scales and counting calories might be keeping you stuck.

How to harness dopamine so it works for you and not against you.

Grab your note pad and pen.

I want to help you find a pattern of training, nourishment and movement that make you THRIVE!

No matter where you go, you go with you.

Awesome quote from @themegmethod.

Take a listen to find out why starting with your breath may be the route to finding your happy, your balance.

So you think you want fat loss.

However you have poor body image and after multiple fad diets your relationship with food sucks..

Listen to Stu @stu.graham.s25 and I talk about a real solution..

A way to find:

Autonomy
A pattern of moving, nourishing and training that lights you up
Body neutrality
A way to trust yourself again
A way to put yourself first and love yourself deeply

Because guess what - anything else will just keep you stuck.

Start to get curious is your quest for the 'perfect diet' and your 'dream body' are actually just a trick.

A trick to stop you finding your happy TODAY!

Ok so the reason your lifestyle changes didn't work last time is because you didn't bring your brain along.

You didn't create identity based habit changes.

Fear not - this time we've got this covered.

Take a listen!

I want the next 6 weeks to be fun!

To help you nourish your body better take a listen to my top tips to set you up for sucess!

Ok so you have signed up to the 6 week reset - congratulations!

I am so happy that you are taking the time to do the real work.

Let me tell you about the West Beach fundamentals and what I need you to do before we start!

Let's do this thing!!

Over the past 5 years I have learned so much about how to impact lasting, sustainable and meaningful change into women's lives.

I know now that the reason you have struggled to find your happy isn't through lack of knowledge. I know that you know the principals of energy balance and that to get fitter you need to move more and exercise.

The solution you are looking for therefore does not exist in these things.

So when I coach woman now I focus on what I know brings meaningful and sustainable results.

The West Beach Fitness method is based on 4 fundamentals:

Nutrition - thinking with an abundance mindset.
Training - lifting up progressively heavier things. Prioritising consistency over intensity.
Movement - moving your body more.
Mindset - getting your brain on board in creating a new identity. Ensuring this new identity will positively impact on the things that matter most to you in life.

Want to know more?

Take a listen!

Ready to sign up? Visit www.westbeachfitness.com

Did you know that lifestyle factors will likely determine how well your brain ages?

Here we explore what you can do to optimise your own and your kids brain health.

@laylagordannutrition gives helpful tips you can implement TODAY!

Do you want to stop floundering and start to flourish?

Fed up of getting in your own way?

Do you set goals then berate yourself for constantly self sabotaging?

Sound familiar, take a listen.

Check out the amazing Alex @clear_sea_coaching for more wonderful tips and inspiration!

How do you feel in your body?

Tired? Sluggish? Heavy?

Do you have a stuck narrative that if your body was smaller you would be happier?

Is your thin bias keeping you unhappy?

Can your dream lifestyle and dream body co-exist? Would you know how to look after your 'dream body'?

Would you enjoy taking care of your 'dream' body? Would it align with your values? How you like to live your life.

For meaningful change do you need to go on a journey of body acceptance? Do you need a practise of gratitude. Do you need to start respecting it better? Loving it more?

Take a listen!

Have you wasted too much time on wanting to be 'skinny'?

Is it time to shift your focus to be better nourished and stronger?

Not convinced, take a listen.

You need to hear this, you future you will thank you.

Listen to me and my incredible yoga genie Lina (@bylinaju) speak about taking a pause during the crazy run up to Xmas.

You may feel the feel the drive to people please, say yes to everyone and everything and burn yourself out, but there is another way....

Try instead to:

Evaluate your energy leaks and practise putting yourself first.

Realise that looking after you better doesn't need to wait till January.

Remember this positive change can start now...

So many great topics came up in the checkins this week.

Let's chat about - stuck narratives.

Fat loss and your real 'why'.

Establishing what really matters.

Tiredness and optimising sleep.

Take a listen.

Ever feel like you spend most of your life in battle with yourself.

You know the direction of travel you want to take.

You know you want to look after you better.

But you just get stuck in your head.

Stuck criticising yourself.

Trying to shame yourself into action/ change.

Sound familiar, take a listen and try these tips. I'd LOVE to know how you get on!

This week I have been listening to Laura Vanderkam talk about her top 9 rules for a more productive week.

I loved them so much I thought i'd share..

If you feel like you never have time to do what you really want to do and every week is the same boring routine - take a listen!

Do you always look for intensity?

Do you blame yourself for not being regimented enough and feel you need to just be stricter to get to where you want to go?

When your life is a bit crazy do you often 'feel fat' and need to feel like you have control back?

I want you to ask yourself whether this belief that you need more intensity is actually true? Or is it keeping you trapped in the diet mentality?

Do you actually just need to learn to trust yourself?

Do you actually just need more flexibility not less?

Take a listen..

Just pure GOLD here.

Today we discuss:

Where are you power leaks?

What do you do to stop yourself always being in perpetual forward motion?

How just choose you should be your new mantra

How to cultivate a practise of selfishness

Embracing the discomfort as a form of deep self love

If you are in my community we have a LIVE workshop with Debbie on Tuesday 25.10 at 7 pm. Be there!

In summer it can feel so much easier to move more, be outside, eat salad...

Now the clocks are falling back and the days are getting darker do you just want to curl up, hibernate and watch Netflix?

I have my top tips to get you through the change in seasons!

Have you ever thought to question whether your beliefs around food and your body are true?

Do you ever question why you believe living in a smaller body will be better? Ever think about what made you think this in the first place?

Do you attach moral values to certain foods or patterns of eating? Do you believe that carbs are the devil and that if you trusted yourself to eat what you wanted you'd be out of control?

Our thoughts and beliefs impact on how we react and behave in situations. If we have 'faulty' belief systems we might feel like we are stuck. Forever chasing something unattainable. It might also be why just applying yet another 'diet' never really works.

Is it time to challenge any of your beliefs?

So what happens after the 6 week reset.

How do you stay in action?

How do you ensure this doesn't become another fad or failed attempt to nail a healthier way of living.

Here I chat with the incredible Anna. Learn why this process isn't linear. Why embracing imperfect action is so key.

So many great takeaways you can implement TODAY!

Listen to @stugraham.s25 and I chat all things mindset.

We go DEEP.

Is your quest for 'skinny' and your quest for the perfect diet actually keeping you frozen. Stuck in inaction. It's actually now protecting you from doing the 'real work', from growing as a person. Stopping you from stepping into your body and to start living.

It's easier to get caught up with rigid diet rules. It's easier to judge, criticise and pick yourself apart than work on building yourself into the best version of you.

Dive in, enjoy.

Need a hand? Always happy to chat about online coaching.

Yes you get nutrition guidance, workouts an app...

But take a listen to understand what the REAL magic is when you invest in an online coach.

Do you always think when you reach 'x' weight or a certain dress size that you'll be happy?

Do you strive to fit 'back into those jeans' or reach a previously attained level of fitness?

Have you ever stopped to think that this mindset is keeping you stuck? That you may actually need to let go of past bodies that you've lived in - to enable you to start fully living in the body that you currently have?

Do you need to start living on the inside, get connected with what you truly want for you - rather than living on the outside and just judging yourself?

Take a listen, start getting curious.

Today I talk to the incredible Angi from @getpeachy and Caroline from @coachingwithcaroline.

When did you start thinking about food and how what you eat/ move can impact on your body?

When did the idea of dieting get planted in your head?

In this episode we encourage you to think about what diet culture you grew up in, what impact this has had on you and what diet/ exercise environment you want to create for your family.

Struggling post holiday to find your exercise mojo?

Has the rainbow been replaced by too much booze and fries?

Know you want/need to go back to training and eating better but feel overwhelmed and stuck?

Let me help!

Do you have boundaries in place to protect you? Or are you trying to pour from an empty cup? Spinning you wheels and not getting anywhere or achieving what you really want.

Some incredible tips here with @getpeachy and @coaching.with.caroline

Been on a diet your entire adult life?

Take a listen... diets aren't all they are sold to be...

Could your continuous chronic dieting behaviour be leading you to having a poorer relationship with food and your body?

It may amaze you but you might need to try a new approach.

Take a listen!

Do you start diets/ exercise/ lifestyle changes with 100% commitment? Are you 'all in', convinced this is it! Only to be deflated and back to square one 2 weeks later?

If this sounds familiar let Angie @getpeachy talk to you about why everyone gets this dip, and why it can even be a good sign that the magic is about to come.... take a listen!

I was a guest on the awesome @getpeachy podcast to discuss all things summer holidays.

So if you are worried about how to look after you take a listen...

Ok following on from the journaling activities in episodes 77/78 you are ready for the strategies!

I want you to work through these strategies - which ones create a pause for you?

It's an iterative process. So take your time, be curious, flexible and approach this with compassion.

Part 2 of the journaling activity from episode 77. Get that notepad ready.

Let me help you get out of you head and into your body.

This is all about uncovering why you have developed the relationship with food that you have. You need to understand why you are using food as a coping strategy - where do these beliefs and behaviours come from?

Do you live inside your body? Or are you too busy judging it and picking it to pieces?

Let me take you on a journaling activity which will change your ability to finally find your mind/body happy.

Do you eat for emotional reasons?

We all do, it's totally normal to eat for reasons other than hunger.

However it becomes a problem when it is your ONLY coping mechanism and it is preventing you from living in a healthy body, stopping you leading happy full life and creating an unhappy relationship with food and your body.

Starting to recognise you patterns of behaviour is essential. Learning to practise self compassion is key.

If you struggle with the diet/ restrict cycle and feel stuck - take a listen.

Today on the podcast I’m chatting with Angi @getpeachy & Caroline @coachingwithcaroline to help you find your happy!

Are you worried about the long summer break? have you just found your flow and now you think it may all go out the window?

@getpeachy Angi and I are here to help you navigate the following issues...

Having NO routine
How to fit exercise in
What “exercise & activity” can look like if you can’t do your usual workouts
How to involve the kids with your activity
Mindset tips around exercise
How to improve your food environment!
Picking/snacking
How to feed yourself & the kids throughout the holidays
Eating out, picnics, day trips etc
And much more!!

Hopefully this will give you all the tips & support you need to THRIVE throughout the summer holidays this year (instead of just surviving!!)

Guts, brains, inflammation, sugar, cholesterol, mood and why veggies should keep their clothes on...

Pure gold here with @laylagordonnutrition and loads of take aways you can implement TODAY!

Happy guts, happy life.

Do you think about how your mouth/teeth/ gums and tongue are a great indicator for how well you are looking after you?

Take a listen. Incredible knowledge shared and top tips on how you can improve the health of the whole family.

@doctor_aoife thank you!!

So we all know we have a responsibility to the planet to become more plant based.

The impact of eating animals and in particular red meat is undeniably having a HUGE impact on the planet we live on.

There's a massive Vegan movement at the moment.

Here @getpeachy and I discuss all things plant based.

Let us help you understand the impact of adopting a vegan lifestyle, the nutritional deficits to be aware of, prompts to check you are selecting the right diet for you, your goals and the planet...

Do you wonder why you fall on and off diets?

Have you ever considered what is important to you? What are your top values?

Knowing what your key values are in life should 100% inform the goals you set yourself.

If you don't get your goals in life in line with your values then you are not setting yourself up for success.

Let Stu and I give you hand...

Insta: @s25.coaching - thank you Stu!

Want to set you values/goals?

https://docs.google.com/forms/d/e/1FAIpQLSdcG0eSJv5mdkBt2-ZPABxhVNwryN6lhohLRMG3G-5mMtPGEA/viewform?usp=sf_link

Ever wondered what you can achieve in just 6 weeks during the reset? If so take a listen!

Here I chat with one of my amazing online clients.

Anna provides a fantastic insight into what physical and mental shifts she has made during this journey to find her mind and body happy.

If you are wondering whether the reset is for you - take a listen!

Do you feel like you have spent the majority of your adult life on a diet.

Are you always trying to be 'good'?

Are you disillusioned by fat loss.

Exhausted by the amount of time, energy and brain power thinking about diet and fitness take up in your brain?

There is another way. You can do the real work. You can start to get curious about the things that keep you stuck. You can start to re-write you internal chatter. You can have mind, body and food freedom.

Think you might be ready to 'do the work'? Take a listen.....

There's so much confusion out there.

What should you eat to thrive?

What pattern of eating will support your body composition goals?

What is the magic when it comes to finding your happy?

Take a listen...

So according to research 1 in 3 woman are taking a break from exercise. Hear 3 coaches talk about why, the common barriers our clients face and how we help people to ‘unstick’.

Are your mind and body connected?

Do you use LOVE as a gateway AND as the fuel - or are you still battling with an inner critic and trying to dislike/ shame yourself into change.

Here we share some top tips on how to slow down, reconnect and breathe.

We also chat about all things retreat... if you'd like to join, we would LOVE that.

We will be hosting our next mind/body reconnect retreat Sept 8-11th in Barcelona.

Oh loads of great questions this week...

How to socialise when you have a fat loss goal.

How top ensure our kids have a good relationship with all food.

How to stop people pleasing.

How to slow down and check in with what you REALLY want.

And so much more...

Oh we discuss it all here...

Hypothalamic amenorrhea (missing periods - due to excess exercise and not enough food).

Why changing your focus to self love is key.

Tools to deal with emotional eating and booze.

The freedom you can discover when change comes from a place of love and sooo sooo much more!

I'm chatting with @iamalexcroxford. This is GOLD!

Do you feel a conflict? You want to learn to love the body you live in - but you also want to change it.

Take a listen me and the amazing @_debbieedwards_ discuss DEEP self love.

If you've been stuck in a rut of trying to hate yourself into change - maybe we can encourage you to go on a different journey...

Are you aware that you may have been conditioned to have a 'thin' bias?

Do you realise that this might be seriously detrimental to your relationship with food and your body?

If you know deep down you just really want to be smaller then I want you to get curious. Question it. maybe it's time to grieve it and then let it go. Maybe then you can finally thrive, change your internal narrative and find your REAL happy!

Do you want to know how to thrive?

Well it all starts in the guts!!

Learn how to seed, feed and weed your gut biome.

Think about MORE! More variety, more colour and more abundance of the good stuff!

Do you have a reductionist approach to fat loss? Is your key driver for change always fat loss/ shrinkage?

Listen in - here are 3 coaches chatting about why reframing your approach to fat loss might just be the missing magic you are looking for to create real, meaningful and sustainable change!

So Easter is here! Hopefully you are looking forward to socialising with friends and family.

Or do you dread these events? Knowing they will derail all your 'hard work'?

Or have you already decided to go 'all in' this weekend and let the 'future you' do all the hard work to 'undo' all your indulgences....

Whatever camp you fall into, take a listen. It may be we have some work to do.

Need to know how to optimise you?

Do you feel like you don’t have time?

Do you keep delaying treating your body better?

Are you too busy with kids/ work and life in general.

Are you dependent on caffeine, wine & sugar to get you through?

Take a listen. Here we talk about:

Breathing
Pelvic floor health
Sunlight
Foot 🦶 releases
Sleep

Which one of these do you need to work on? ☝️

Start with a small nudge TODAY!

Do you feel like you are forever chasing a quick energy fix? Are you drawn to sweet sugary foods and don't know why? Do you constantly blame yourself for being weak willed? How can others stop at one square of chocolate or a few sweets - why once you pop can't you stop?

Listen in to Angie @getpeachy and I go deep into why your brain is a glucose seeking machine and our top tips to get on top of your sugar appetite!

I'm answering your questions from checkins - protein, why more isn't always better and where to put your efforts to get the best results.

Oh and a bit of gut health chat :)

So you've let me reset you!

(Thank you for trusting me to do that). :)

But what happens next? Well let me tell you....

Do you rely on extrinsic motivation to get you into action?

Do you wait for the right time? Do you wait to feel like exercising? Do you just want someone else to tell you what to do/ eat and then make sure you do it?

If this is you - let me help you find you INTRINSIC driver for change.

Let me help you untap this super power...

Are you optimising your super?

If you don't know it already - sleep has SUPER powers.

If you can get better quality sleep it will impact on every area of your life and make reaching your goals so much easier.

Take a listen!

So have you ever thought about the fact that you will (hopefully) spend most of your living days as a post menopausal woman?

It's so important that we recognise the symptoms, record them and speak with our GP to explore what is right for us.

Decreasing oestrogen will effect your whole body - that's why we get brain fog, cravings, body composition changes, hot flushes and so much more...

Take a listen!

Oh - so many great questions here!

How do i find my happy balance?

Will the Mirena coil make me put on weight?

How do you go about tacking 'problem' areas... and so much more! Take a listen!

Got a fat loss goal but also have a busy yummy social life?

Take a listen!

Want to know how to actually succeed in meaningful and lasting fat loss....

Want to know how to embed kinder actions of looking after your awesome body better?

Look no further, take a listen!

So what do 2 online personal trainers think are the biggest mistakes people make when they want fat loss?

What are our top tips for success when it comes to finding a sustainable mind and body happy?

Take a listen - there are some GEMS in here!!

Does your reset need a reboot?

Are you ready to 'level up'?

Do you need a bit more accountability & coaching? Do you have a specific goal or life event you want to optimise your mind and body for?

If you feel like you haven't got time to look after you - that's where I come in!

Let me help you prioritise you.

I'm also answering your questions - how can you come back from injury? When should you rest vs. when you should carry on?

Is it lack of knowledge that is keeping you stuck? Are you in an eternal cycle of chasing a smaller body with diminishing success each time you try? Do your attempts ruin your belief in yourself as well as ruining your relationship with food and your body. Stop. Take time to do this thing properly. Do it once.

Are you ready to invest in you? We reset 28.02.22.

So this is based on questions you guys have asked.

So let's talk about protein, fat cells, 'problem' areas and of course how to hit protein!

Do you always put off making a positive change because you are too busy? Too stressed? Is there never a right time, but it's frustrating you and keeping you stuck?

Let me help you try 'reframing' these mindsets. The time is always now..

Also let's chat sleep - are you neglecting this vital component and making habit change harder than it needs to be?

So this week let's talk about embedding habits. The best time of day to attempt a new habit and some helpful tips.

Are you willing to make the choices that align with your dream body - or are you continually self sabotaging because you have a mismatch?

Your questions are also answered - there's some crackers this week!

Find out about why you might benefit from making a goal.

Top tips for goal setting and ensuring you choose something that is meaningful and challenging enough..

Also do you have the right goal, or are you just mindlessly leaping to fat loss?

Your questions answered. Tips on tracking /or not tracking!

Training with your cycle.

High volume foods that will help!

Can you over train? The law of diminishing returns, strength vs cardio and how to optimise your training.

What I think people struggle with most in the first week?

Steps & protein.

Let's take a deeper dive into how to break down your barriers and let's set a nice firm foundation which will help you nail these fundamental principles!

My job as a coach is to help you put your effort into the places that really matter.

So take a listen and make sure you know where to focus your attention to move yourself into a body that looks, feels and performs amazingly!

Feel like you need to reset your reset? Not sure how to re- find your mojo after the Christmas break?

Take a listen, I think I can help!

Want to know if you should join the 6 week reset?

Are you fed up and frustrated and done with the diet merry go round?

Are you looking to improve your relationship with food, exercise and movement.

Do you want to look, feel and perform better.

If this is you, take a listen. I think I might be just what you need!

Want to know how to optimise your hormonal health?

No matter whether you are menstruating, peri/menopausal or post - the advice in here is Golden.

We talk about:

The Dutch urine test which does a deep dive into your hormones and why this might be helpful.

Top nutritional tips for everyone.

How to optimise gut health.

How to nourish not punish around the Christmas season!

ENJOY!

Do you know your 'why' for wanting fat loss?

Have you ever thought about the fact that maybe the type of person you want to be and the actions you keep trying to achieve fat loss maybe don't allign?

If your frustrated, feeling stuck and need a hand, take a listen!

Better quality habits lead to a better quality life. Remember you don't rise to the level of your goals, you fall to the level of your systems.

If you love this I highly recommend you read Atomic Habits by James Clear.

If you're ready let's go, lets optimise your systems and upgrade you!

This week I talk about the best way to future proof your body for the hormone changes around the menopause.

How to ensure you are looking after your pelvic floor health.

Could anything in your life benefit from reframe?

Also top tips for going into 2022 better than ever before!

This week I chat all things nutrition with the amazing @karellelaurentnutrition. Learn how to- optimise your training, move yourself into a leaner healthier feeling body with no fads or special foods required. Enjoy!

I'm answering your questions this week.

If you want to know how to lose stubborn belly fat - or how not to press the Puckit button this Christmas - then this podcast is made for you!

Enjoy!

If you struggle to create real and lasting positive change in your life - then maybe this podcast will inspire you!

Do you need to stop hating yourself into change? Do you need to go on a journey and change the narrative you are stuck telling yourself?

Pop Debbie and I in your ears and lets start the journey today of you falling in love with yourself.

So you think you want fat loss. You feel like you've always been on a diet. You're fed up, frustrated and further away from your fitness and body composition goals than ever before.

Have you got fat loss the wrong way round? Top tips for long term and sustainable results.

Do you find yourself continually self sabotaging your good intentions? Are you great at self soothing but not self loving? Todays podcast is all about Dopamine and it's role in driving behaviour. Understanding how to manage your pain/pleasure balance is going to transform how you approach diet and exercise forever!!

Top tips on staying on track even though it's cold, wet and you want to eat all the carbs..

Why I want you to make a 6 week goal and how it'll transform your mind and body!

Are you doing everything right but not seeing the results you hoped for? Have you taken a break and now you’re struggling to get back to training? Listen in…

Tips on setting yourself up for success! Booze - is it still serving you? And why eating out and socialising can be compatible with fat loss..

Do you feel like you want one thing - but despite knowing this you keep self sabotaging?

Let me help line up your actions with your goals... just let me into your brain!

Is it time you had a better goal - is your endless pursuit to shrink yourself stopping you from achieving incredible things? Do you feel out of control with sugar? Top tips to help you!

If you are struggling to find the time to juggle it all - this episode is for you - it’ll be like GOLD!!

Let’s talk about protein. The secrets behind fat loss. How to stop getting in your own way!

Let me give you a tool to help you get ‘unstuck’. Feel like you always self sabotage? Ruin your great efforts? Take a listen…

Top tips to finding your mojo after the summer holidays!

Is doing too much making your journey to your dream body harder than it needs to be?

If you frequently fall into the 'more is always better' camp then this episode is made for you!!!

Do you love to chase a 'quick fix'?

Are you constantly trying a new diet, looking for the magic pill that will eliminate belly fat and get you leaner in minutes??

If this is you let me tempt you to try another way. A better way. A way that will have you loving the process so much that your body composition change is just a side effect....

How do eat out when you have a fat loss goal? Let me give you some golden tips!!!

Let me give you some tools to deal with emotional eating. Also lots of chat on why protein is awesome & how to get a complete protein source if your plant 🌱 based.

What to do when you go ‘off plan’ and how to stop you falling in the ‘fuck it bucket’ .

No need to throw it all away or stress about unwanted weight gain in the holidays- let me help you stay on track!

Is weighing yourself derailing your progress?

Let’s explore the barriers you guys are coming across when trying to achieve fat loss. Is your perfectionist mindset holding you back? Are you investing in you? If you had your 'dream body' would you know how to look after it? Would it be fun to look after?

Let me get inside you brain and start shifting you into ACTION. I want to unstick you!

How can you achieve fat loss whilst socialising? Also supplements… what should you take to optimise your performance?

Let’s chat about walk ‘snacking’ and night time munchies. Questions from 1:1 check - ins answered. Let’s look at ‘ reframing’ our thoughts..

Everything you need to know about macro nutrients to help you shift into a leaner body! Also in part 2 let’s work on your 🧠 mindset to make you smash this thing!

Top tips and shopping list ideas. It’s all about the preparation when it comes to fat loss!

Just signed up to the reset? Everything you need to know!

If you’ve never had success achieving fat loss before then this just may be the missing ingredient...

I know you want real and sustainable change... let’s give up on the fads and get your brain on board!

So you’ve reached the end of the 6 week reset. So what now?

If you want to know more about the 6 week reset, what you’ll need, what to expect and generally what it’s all about- have a listen!

Katie from West Beach Challengers speaks to ESG Fitness about her motivation and how her 6 Week Challenge will help change the way you think about fitness.