Confessions of a Personal Trainer: Recent Episodes
Chloe Longstaff
Unlike your average personal trainer, I don’t live in the gym and I don’t have a perfect diet. I’ll share my ‘secrets’ of the journey, the highs and the lows. How I lost 8 stone, why I quit my corporate office job, becoming a full time PT, prepping for a bodybuilding bikini competition, nutrition struggles, growing my business, moving house.From fitness to flirtations - with my guest speakers we will chat about it all.Insta @_chloelongstaff
Pod Personal Training has stayed at maximum capacity all year.
And I could make an episode about the obvious reasons people might assume that is - the sessions, the programming, the accountability, the atmosphere, the coaching.
All of those things matter.
But I actually think there's something deeper going on.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
The majority of our members aren't chasing a 200kg deadlift.
In fact...most of them don't actually care if they never hit a personal best again.
Because what they're gaining from training is so much bigger than another 2.5kg on the bar.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I mentioned to a client that I'd had some chocolate in the afternoon.
His response surprised me.
He said, "This is why I love you... because you're so normal."
It made me smile, but it also made me think.
What does "normal" actually mean when it comes to health and fitness?
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
It's been a while so here's a little summary of what we've been doing!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Have you ever looked around the room mid-session and thought… ‘I should be doing better than this?' This podcast ep is for you!
How to overcome comparison, what to say or do instead, your journey and why that is important
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We hit a big milestone this month at Pod Personal Training so I am reflecting on the journey of pod. It's a great reminder that things take time - whether that is a business goal or a health and fitness goal.
We spent years testing systems, figuring out how people work and what gets them the best results. We now have a great formula that works and I share in this episode.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Pod has launched a new initiative! We have teamed up with a local school to bring a new programme to young girls aged 14-16 to teach them everything they need to know about strength training. We are really excited about this and will do some programme updates soon!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Neglecting self-care as you age significantly increases the risk of chronic illness and physical decline. I'm talking through the importance of training as we age and sharing real examples of my clients in their 50s+ who are stronger and fitter than 20 years ago.
Training later in life: https://www.nih.gov/news-events/nih-research-matters/getting-active-later-life-brings-benefits#:~:text=Results%20were%20published%20on%20March,ethnically%20and%20economically%20diverse%20populations.
Issues in middle age due to NOT exercising: https://www.sciencedirect.com/science/article/pii/S2352187224000172#:~:text=Data%20from%20the%20Framingham%20Osteoporosis,et%20al.%2C%202007).
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Uploaded from our previous podcast - a raw and unedited deep chat with our long term member Christian. We chat about his challenges and struggles - and his mindset that has lead him to be the strong minded, inspirational and determined person he is today.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
14 of us from pod Personal Training completed Hyrox this weekend so here are some post race thoughts.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
For some of them it's their first event, for others they want to improve but overall the process of getting them to the event day has been so inspiring. In this episode I will explain why the process to the event day is more important than the event itself.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Our run club is on fire at the moment!
Here is how we structure it, why it works and how anyone can become a runner.
@pod_personal_training
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Another pod social where members were pushed out of their comfort zone - we went indoor climbing! Why did we do it? How did everyone get on? What's the importance of mental fitness?
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
How powerful is the brain and accountability for success?
I share our recent wins from our internal 8 week challenge at pod Personal Training.
Social belonging in sports team and the effects on the brain: https://pmc.ncbi.nlm.nih.gov/articles/PMC10110433/#:~:text=Across%203%20different%20types%20of,neural%20signature%20of%20social%20belonging.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This strategy can also be applied to other goals outside of fat loss.
Find Chloe on Instagram @_chloelongstaff
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Feeling overwhelmed with what to eat? when to eat? with getting your protein intake? These are my 4 basic nutrition strategies that I share with my clients to help them live a healthier lifestyle.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
A mindset perspective rather than an actual workout routine - but a useful strategy if you're short on time
Find Chloe on Instagram @_chloelongstaff
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If you want the presentation for this drop me a message.
Studies referenced:
https://www.medicalnewstoday.com/articles/263269 - what is creatine
https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/ - creatine and sports performance
https://zoe.com/learn/creatine-supplements-brain-health?lid=64lbzvq3wmw8 - creatine and the brain
https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/#:~:text=In%20addition%2C%20creatine%20is%20an,on%20memory%20and%20intelligence%20tasks - creatine and the brain
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Whether you're postpartum, menopausal, or simply a woman looking to take care of herself - the chances are you don't know enough about pelvic health - I chat with Gemma Richardson, a Women's Pelvic Health Physio who gives us an insight into bladder and bowel health, diastasis recti overview, pelvic floor information and tips for training after a baby.
Follow Gemma on Instagram: @her_physioandpilates
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This episode was inspired by me being nosey on Instagram and noticing how many people under eat. It got me thinking about my journey and when I started eating more and how it was beneficial.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
If you are s cardio bunny who only touches the treadmill in a gym, this episode will help you to understand what needs to change and why.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Hello 2025
This year focus is on balance
Here to remind you that taking action can be messy
Imperfect action is great
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
As always my answer is 'it depends'
I always advise anyone does whatever suits them, their goals and their lives, but this episodes offers some points to consider for both sides of the argument.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Since I last recorded a podcast episode I became a mum!
A personal update, birth recovery, plans to get back in the gym, nutrition choices, mindset update, business chat and next steps for me.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This ep is all about taking action towards health and living a longer and better quality life.
A stat I talk about is: 'three quarters of England are classed as overweight or obese' I discuss this, what it means and how to take small and easy action in your own life.
Studies:
https://commonslibrary.parliament.uk/research-briefings/sn03336/
https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandlifeexpectancies/bulletins/ukhealthindicators/2019to2020#:~:text=Almost%20half%20of%20the%20UK,months%20than%20men%20(18.5%25).
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Everyone thinks they need a detox or a diet to 'reset' their metabolism.
In short, you cannot reset your metabolism (sorry), but here's some things you can consider instead!...
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Accountability is doing the things you said you would do, I would say 95% of people need accountability because it provides discipline, behaviour change, limits excuses and helps to get success and it's very hard to get things done without it!
This is why it works - with real examples from my clients!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Even if you don't feel like you're making progress - it's happening!
Here's some reminders for you to consider.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
...and it's not because I am a psycho.
There are proven benefits to waking up early (not necessarily 5am, just earlier than usual for you)
This is also good episode to listen to if your mental health isn't in a great place right now. I have some useful suggestions and support for helping yourself.
Study: https://www.health.harvard.edu/mind-and-mood/waking-up-one-hour-earlier-than-usual-may-reduce-depression-risk#:~:text=Next%2C%20the%20researchers%20identified%20those,this%20intervention%20is%20truly%20significant.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I understand that wanting to lose weight can signal a message of reducing calories. But what happens when these cals are too low? I explain with the help of science!
Drop me a message if you need more support with this.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Weight loss injections are so popular at the moment and most people will not understand what they are doing when they take it. I share my own opinion on weight loss injections and why I have those opinions.
Probably the most passionate I have been on an episode!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We are approaching autumn (and then winter booooo), so staying consistent does get more challenging!
Here are 5 reasons why I would encourage you to still stay consistent now even as the colder and darker months approach
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This was taken from a webinar for our members - and it's a good one!
If you are finding yourself having to start your diet again over and over, here are some reasons why that might be happening and what you can do about it.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Most people don’t stick with exercise because they categorise it a ‘chore they need to do’ to lose weight.
So let’s reframe it. I have 6 points to help you reframe exercise and a case study for each one of clients I've seen get great results.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Something that isn’t talked about enough is the feeling of NOT wanting to make a change. Listen to this to help shift your mindset into what you need to do.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
When it comes to our health and fitness goals, there are some things that we are led to believe we should be focusing on but actually are not important when helping us reach a goal.
Here are some common myths and their reality.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I love talking about the benefits of physical exercise on mental health and here some real life example of our clients who see the benefits of exercise on their mindset.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We recently did a step challenge in the gym...
We have 7 groups of 6-7 people currently taking part in weekly challenges to earn points (it's getting v competitive!)
Last weeks challenge was a step challenge and as well as doing almost 3 MILLION steps as a group!! Here are the results, what I observed and what members took from the challenge.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I have 2-3 strategy calls a week where I offer people free support on their health and fitness journey. I ask everyone what they want to achieve and more importantly WHY.
Most people say 'weight loss' or 'get fitter' but this episode shares what people ACTUALLY want...
Also, I share the secret for long term results!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Here is what NOT to do if you're trying to lose body fat
& what you should do instead.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This is SO common to fall out of love with training / lose motivation / spark for training. This episode looks at why this happens and how you can solve it.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
SURPRISE
Stay tuned for more updates soon!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Having a coach or not is a an individual decision, but even coaches will have coaches.
I've had a number of coaches and mentors over the last 6 years.
Better knowledge = better decisions = quicker progress
You can great results alone, but there is no doubt that results are better when you have a coach and when you have someone to answer to.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Are you impatient?
Or struggle to stick to something because you don't see results quick enough?
Here's a different way of thinking that can help you stay on track
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Why are we so self-critical?
It's something that has probably been a gradual process over the years but soon becomes a norm to criticise ourselves because it feels easier than taking action.
This episode offers some ideas to understand why we can be mean to ourselves and some practical solutions for how to be kinder to ourselves
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We all need a little advice and support now and again, especially after a bank holiday so here's 5 helpful tips and different ways of thinking if you have indulged this weekend
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Creating your own training programme may seem daunting at first, but with a bit of planning and dedication, you can design a programme that fits your goals and helps you reach new achievements in the gym.
This is based on how I would design a programme so use this as advice only but don't forget to reach out to a fitness professional who can support.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Almost everyone would like to change certain parts of their body.
Targeted fat loss, also known as “spot reduction,” is a type of exercise that many people turn to when trying to lose weight from specific areas of their bodies.
Although this would be ideal for lots of us, the theory of spot reduction has not been proven effective by scientific studies. So this episode looks at common myths behind fat burn and how to burn fat safely.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I uploaded this as a webinar last week it was popular so if you haven't watched it yet here's your chance on this podcast ep!
This ep is going to provide you with the tools and strategies to lose weight, feel healthier, adopt sustainable habits and make long term lifestyle changes so you'll never need to follow an extreme diet again.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I'm joined by fellow coach and friend Jade Collins to chat about the temptation of 'summer shreds' or quick fixes to get a result. We share our personal experiences of quick fixes, why they didn't work and why we do not recommend taking on drastic efforts.
Instead we share the best way to make a healthy change in order to feel your best this year!
Find Jade on instagram @jadecollinscoach
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
The power of doing small actions consistently over time cannot be underestimated.
I am a huge believer in keeping things simple and in this episode I share my current strategy for keeping things basic and WHY it is working to get me results.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
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Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
A quick Monday motivation packed with some practical tips that are working for my current clients right now.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
In this episode we talk about things we have never shared before.
We speak go deeper into our struggles, our reasons for seeking therapy and our experiences of this. This episode stresses the importance of mindset, embracing challenges, and seeking therapy as powerful tools for personal growth.
Find Louise on Instagram @louiseavileswellnesscoach
Tag us if you enjoy!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Hitting a stall in your weight loss journey can feel disheartening, but it's crucial to understand that progress is not measured by the numbers on the scale.
Focusing on body composition changes, energy levels, non scale victories, improved fitness and overall wellbeing can provide a better understanding of your accomplishments.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I had a chat with Nutritionist and Food Relationship Coach Hannah Glynn about how to prioritise your nutrition and how it can impact gym performance
Find Hannah on Instagram @nourish_with_hannah because her content is game changing!
Tag us if you listen / share our episode and let us know if the strategies are helpful
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
I am now renaming Blue Monday as Yellow Monday
Talking FEAR today.
How fear holds us back but more importantly, how we can use fear to our advantage.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Ok they do matter a bit...
Especially if your goal is fat loss, you will need some awareness of an energy deficit
BUT
Fat loss is less about calories and more about behaviour change.
Here are some of the behaviours that don't help you reach a health and fitness goal and what behaviours you can do instead.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
This is controversial from a fitness coach this time of year, but I am encouraging my clients to enjoy themselves, enjoy the moments and the memories whilst still being conscious of their actions and their behaviour.
This episode will help you to identify the actions you are taking this week.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
So I am not a doctor or health professional - but I am a health and fitness enthusiast .
This is my experience of alcohol consumption on my health and fitness and my tips that I would share with clients about their health and fitness goals.
In this ep:
An overview of our gym Christmas Party
How does alcohol impact us?
How can we reduce alcohol intake if we wanted to?
How to still enjoy ourselves with less alcohol
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
The 7 min episode I recorded is better than the one I didn't record.
And in this episode I explain how this concept will help you master the mindset and use the power of taking action RIGHT NOW
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
As we step into the festive season, maintaining focus on fitness goals can be a challenge. However, with a few mindful strategies, you can stay on track and finish the year stronger than ever. Here are some tips to keep you motivated and committed to your fitness journey throughout December WHILST enjoying yourself:
Jade is a coach who helps women regain confidence in themselves and their bodies and helps them to reach and maintain health and fitness results.
We chat about our TEN biggest tips to stay on track but enjoy December
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
WE CAN DO HARD THINGS.
This week:
A little recap of how yesterdays singles Hyrox went
What is next for me in terms of fitness
Nutrition struggles I've recently had
2024 goals
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
If you're feeling like you may as well wait until January to start your goal, think again!
December is busy, lots of social events and family time and it might feel impossible to do everything, but you can do something!
Here is how.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
When we think about weight loss, we often focus on the physical aspect of it - what we eat, how much we exercise, and the numbers on the scale. However, what many of us fail to realise is that our environment plays a significant role in our weight loss goals.
Here are some ways you can create an environment for sucess.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Why do you think you give up on goals? This ep might help to discover why.
I also discuss why our members at pod have great consistency and what you need to do to get the results you want
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We are all busy and life is hard enough without us overcomplicating health.
Here is my easy formula to make things feel more simple.
Let me know if you try it!
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Great things NEVER come from comfort zones. When you’re on a mission to achieve results you’ve never achieved before, it's going to require actions that you haven't done before.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
Doing the basics might just involve taking a simple action
but this simple action leads to more action
and that one basic action can be the difference between getting a result you want & not getting the result at all.
SO let’s discuss the basics and WHY they work.
Find Chloe on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Contact me to make an enquiry about online coaching:
Instagram: @_chloelongstaff
Email: chloelongstaff94@googlemail.com
Download free resources from my website: podpersonaltraining.com
We received questions from Instagram followers and our programme members that we work with.
We chatted about:
- how we met
- advice for beginners to a fitness journey
- importance of self love
- juggling work, fitness, goals, mum responsibilities (for Louise)
- which is best; cardio or weights
- client wins
& more!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
It's quite easy to find ourselves chained to our desks, glued to screens, and leading sedentary lifestyles. However, our bodies are designed to move, and incorporating physical activity into our daily routines is essential for our overall well-being.
- benefits of being active
- how to be more active in daily life
- strategies and tips for adding more movement
- mindset tips
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
I just came back from Ibiza and I felt amazing in myself!
I share my opinion on
- why we might feel rubbish in ourselves
- why we compare ourselves
- how to break the comparison cycle
- the importance of having positive influences in our lives
- tips for being proud of yourself and improving your self love
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
The title is a joke by the way
The power of accountability is HUGE, having a supportive partner makes a huge difference to your goals.
Use each other to stay motivated, stay consistent and achieve the things you said you will.
I also share tips to help each other on your individual journeys and what to do if you don't have a supportive partner.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Quick fire 10 tips to help achieve sustainable weight loss
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
In today's fast-paced world, achieving our goals can often feel very tough. We have numerous distractions, inner doubts, and external pressures that make staying focused and motivated incredibly challenging.
I want to talk about how mindfulness can be the key to accomplishing our goals - in particular, our health and fitness goals.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Comparison is the thief of joy - so why do we do it?
In this ep:
How to stop comparing yourself to others
How to overcome struggles
A different way to think about the journey
Why my clients might get annoyed with me
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Failure is inevitable and is part of the journey too.
It can be frustrating to fail BUT this episode will help to reframe how you view failure and hopefully make you excited about trying again!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
I know I mentioned a lot that results don't happen as quickly as we would like them
But that doesn't change the fact that it is still annoying when you don't see those results that you DID expect so how should we approach that?
Also, last week I interviewed my clients to ask:
"WHAT WAS A RESULT FROM PERSONAL TRAINING THAT THEY DIDN'T EXPECT?"
The answers are great!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Having the right mindset when it comes to working out can make all the difference.
In this episode I share
- a recent example of how a client achieves her goal with her mindset
- examples of how your mindset can help or hinder you
- a great task to try during your next challenge
- an interesting book I read:
Mindset - Changing the Way You Think to Fulfil Your Potential
By Dr Carol Dweck
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
This 10 min ep is all you need to help your mindset towards your progress / goal today.
Sometimes we all need some tough love.
I am also a big believer in tough love needs to be said with compassion - so here's mixture of both.
If you’re fed up of your own excuses or of standing in your own way then this ep is for you! If you feel like you currently have your shit together then well done to you, but you still might enjoy this episode!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
This episode is dedicated to anyone who focuses on weight loss or currently views the gym or exercise as a way to lose weight and sees no other reason to exercise.
I talk about:
- who should resistance train
- benefits of resistance training
- performance based goals
- exercising for health
- why more muscle is good for your health
- exercise and mindset
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
In this ep I look at why doing less could actually mean achieving more
Applied to fitness and general life / productivity
Find me on Instagram @_chloelongstaff
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Here is an actual conversation I had with someone recently:
Him: How long would it take me to get a 6 pack?
Me: Hmm probably a year of work
Him: Yeah see I haven’t got a year to work on that
Me: Why not? The year will pass whether you are working on getting a six pack or not!
In this episode I share 3 mindset tips to help with being impatient when getting results
AND an important analogy about cake.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Discipline is a powerful tool that can help you achieve a goal
It requires a commitment to consistency, self-control, and hard work.
This ep I share 5 reasons why my members are highly disciplined people and how you can be more disciplined too
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
In this episode Sophie interviews me about:
- Why PT is the best job in the world
- What made me go from corporate world to self employed
- What to expect as a PT trying to start a business and how to grow
- Transitioning to Small Group PT from 1-2-1
- How I manage clients, programming, injuries
- How I create content during a busy week of coaching
Find Sophie on Instagram @sophied_pt
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
My chocolate ban is over!
7 weeks without chocolate So Easter weekend was always going to be a massive chocolate fest.
So I'm definitely feeling the effects from over indulging so in this ep I share how I plan to move on from that feeling.
Also some mindset perspectives and things to remember
And some questionable maths!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Firstly, increased activity such as more movement throughout the day is very good for your health.
However, this number can cause a lot of problems for people.
I explain 3 problems with having a goal of 10,000 steps and what you can do instead.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
How many calories should an average woman eat for fat loss? (also male advice in this ep too!)
I will answer this question but before I do I want to point out that your specific calorie target is very rarely the problem.
Also.
So what is the problem?
Secret to successful diet
What is a successful diet?
Quick fixes
Consistency
When to change calories
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
I run a Personal Training business with 35 x face to face gym sessions each week, I offer all my members online check ins and weekly calls. I edit and run the website and I train myself 4 - 5 times per week.
All while trying to get daily fresh air, have a daily meditation practice, read 2 books a month and have a social life!
But I actually don't think that I work a lot.
I'm deliberate with my time.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
I gave up chocolate for lent (but I started on Feb 13th)
but it isn't going as well as I expected
- chocolate update
- why we don't reach a goal
- creating habits
- systems and processes to create a habit
- how to break a bad habit
- consistency
-our perspectives and outlook and how this impacts reaching goals
I went off a tangent and gave myself a therapy session lol!!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
How long do results take?
How to deal with the process of getting results.
My 'no chocolate allowed' update and dealing with hangovers and staying in a calorie deficit
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
A realisation if you have a big goal is that consistency means 7 days a week not 4 or 5 days of hard work and then the weekend off
If you do that you'll spend your time going round in a circle without actually getting the progress you want
In this ep I give 3 important tips to approach the weekend when you have a goal
Find me on Instagram @_chloelongstaff
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If you need some motivation then listen to this episode.
This applies to any area of your life, not just health and fitness so if you need some motivation today then hopefully in 10 minutes time you will have it!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
If you are always thinking about food, always feeling hungry, always thinking about the next meal, here are my biggest tips for how to change that.
also talk about
- how to hit more protein
- restriction and over consumption
- lack of progress and why
- weekdays v weekends
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
It has almost been 8 years since I first started my life transformation, during this time I have lost and maintained over 100lb
I’ll be honest it still isn't the 'perfect' journey now but it's definitely been one hell of a journey.
In this episode I talk about 10 valuable lessons I have learned along the way.
Find me on Instagram @_chloelongstaff
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In this ep chat with Sophie Dakin, a personal trainer and not just any personal trainer, MY personal trainer for 3 years!
We spoke about LOTS, including:
My personal training experience with Sophie
Training male clients as a female trainer
Strength gains
Injuries and recovery
How to get strong
Travelling
Self development
Mindset
& why I cried in a PT session (actually in several sessions! 😂)
Follow Sophie for more fitness and travel content! @sophied_pt
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
I think at some point, most of us have said we don’t have the willpower to do something.
The thing is, we can’t rely on motivation or willpower to get things done. The best thing to do instead is have strategies in place.
In this episode I share 2 strategies to use when motivation is low.
And also my biggest tip for sticking to something. Spoiler alert - I talk about this in most episodes!
Find me on Instagram @_chloelongstaff
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In this episode I talk about the power of your small daily actions and how they add up to produce results that you may have thought were impossible
I also share some BIG exciting news for me this year and also share some of my fitness goals and plans and how I plan to reach them
Find me on Instagram @_chloelongstaff
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Dealing with that Post Christmas / Pre New Year feeling
Slowing down
Appreciating your priorities changing
Mindset reminders
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
How do we actually build muscle?
What is the reality of building muscle?
What is progressive overload?
Difference between fat loss phase and muscle building phase
How long does building muscle take?
Dealing with weight gain during a muscle building phase
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
If you struggle with the feeling of guilt after overeating then this episode will help:
- why we overeat
- behaviours to avoid around overeating
- behaviours to focus on instead
- how overeating could be a helpful thing for you
- things to remember
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
This time of year is easy to think it’s pointless to continue working on something, however, you can still get results now rather than postponing until NY.
I actually think this is the time of year that people need the MOST accountability and support so this episode offers 8 tips for approaching December when you have a goal.
Find me on Instagram @_chloelongstaff
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I lied on this title,
This episode actually continues about 10 things you can do <3
Remember actions creates motivation,
so the more action you take, the more motivated you are to do more
Therefore, when you stop taking action, you will lose motivation and assume that’s why you can’t take more action
So my advice…
Take action. Even the tiniest, smallest action, something that may seem meaningless could actually be a game changer.
Also in this episode, why it's not good to compare and why you should focus on what you are doing.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Lots packed into this short episode
Can alcohol slow down weight loss efforts?
Mindset tips for all or nothing thinking
Scheduling and prioritising for your goals over Christmas period
Recognising progress
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
3 Monday Motivation Tips!
You might need these reminders if you have that Monday 'starting again' feeling
Are you frustrated with progress or think you're not seeing progress quickly enough?
I also chat about 3 new online coaching spaces I have available
Message me if you want to work with me
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
Lots of fitness things on this episode!
Why is exercise hard?
Why do we feel 'unfit' even if we are fit?
Will exercise get easier?
& as always, some motivational mindset hacks for you!
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
In this episode I look at the ways we obsess over food and suggest strategies to overcome this.
I also give some tracking tips
& mindset tips
Plus I talk about the idea of eating MORE for fat loss and why it works.
Find me on Instagram @_chloelongstaff
Tag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!
In this episode I talk about how much exercise is enough for you, how normal it is for our exercise routine or habits to change over time or depending what life stage we are in and I also cover exercising for fat loss.
Find me on Instagram @_chloelongstaff
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We did Hyrox!
Over this weekend, Jess and I competed as a pair along with Tracey and Suz representing team pod and we took on the challenge that is Hyrox.
How to approach training when ill and the importance of taking rest days.
Find me on Instagram @_chloelongstaff
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I'm back after 2 weeks in Spain! In this episode I talk about my holiday weight gain and how I am approaching it, I also chat about getting into a routine again and how I encourage / support clients post holiday.
I also talk about the benefits of bring process driven rather than results driven and also the pros and cons of the scales!
Insta @_chloelongstaff
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Sometimes a 'box ticking' mindset is effective. Sometimes it is damaging. Instead here's a question you can ask yourself each day to check in with your goal progress.
Instagram @_chloelongstaff
In this episode I chat about the behaviours and mindset that can help us to stay consistent when things get hard.
I also chat about journalling and offer some tips to get started
Instagram
@_chloelongstaff
I am so thankful I found fitness (or did fitness find me?)
In this episode I share 22 things I have learned from fitness over the last 7 years.
Tag me if you relate to these things I shared!
Instagram @_chloelongstaff
Being a beginner can be seen as a confusing or embarrassing time, but I think it's the most exciting time!
Here's 10 tips for beginners starting their journey
Follow me on Insta for more tips! @_chloelongstaff
Fun is underrated in goal achieving - it’s like we think we need to be boring, ticking off spreadsheets, working in silence to reach a goal, that a goal should be hard work, or should be serious.
Surely a goal shouldn’t be fun???!
THAT IS WRONG
In this episode I talk about the importance of fun in your goals
Also talk about what to do after achieving a goal and also rest days
It's hard to be working towards something unsure of why you're doing it. This is why we often struggle to be consistent or to get results. In this episode I talk the differences between what you do and how you do it and the reason why you might not be getting results.
Also chat about manifesting and a little diet update
My Insta @_chloelongstaff
POD Personal Training @pod_personal_training
According to the NHS, the average Brit walks around 3,000 steps a day. In this episode I talk about the benefits of adding in steps to your day to day life - with research based stats (from a study) and practical advice (from me).
study taken from - https://pubmed.ncbi.nlm.nih.gov/31141585/
Instagram - @_chloelongstaff
OK this episode title is a bit misleading because I think people will click on this to find out how to burn off what they eat and in this episode I explain why that is a load of rubbish!
Insta @_chloelongstaff
Most clients and a lot of my friends (and me included actually) want results NOW. In this episode I explain the importance of creating a journey or a process rather than striving for quick results.
Also includes 3 tips for creating a journey
Share with a friend who may need this info or tag me on Instagram if you enjoy @_chloelongstaff
Don't worry you haven't ruined your metabolism, listen to this to find out why
Also chat about 'cheat meals' and diet breaks and how fat loss effects your metabolism
Insta @_chloelongstaff
An observation of mine is that many people are stuck between wanting to lose weight and wanting to enjoy where they are in life right now and they can’t seem to decide which one to do. I think you can absolutely lose body fat and enjoy your life at the same time and this episode is going to explore how to do that.
Follow me on Instagram! @_chloelongstaff
In today's episode I talk about booking a photoshoot for motivation for fat loss and whether this is a good idea.
I also share a secret for reaching any goal
Follow, like, share, review and tell your friends :)
Insta @_chloelongstaff
Small Group PT (SGPT) is the way forward! In this episode I talk about my recent collaboration with Dan Lambert and the growth of POD Personal Training. Explaining the process and the benefits of a SGPT session and why I wouldn't go back to 1-2-1 training.
I also look at the power of other people in fitness and the psychology behind taking action alone vs taking action in a group environment.
If you enjoyed please share and follow for more! Insta @_chloelongstaff @pod_personal_training
Hello Season 2!
After a few months break I chat about my current fitness and dieting goals, a bit of a life update and my advice for how to get back on track after having time off. This episode also covers the way we think about going 'off track' and how to approach that mentally.
Let me know if you enjoy
Insta @_chloelongstaff
You know those tasks you haven't done yet because you're waiting until you have more time? Here's the thing, you'll never have more time if you're bad at time management.
Here's my tips for managing time and some tasks to help to start proactively making more time.
Insta @_chloelongstaff
In this episode I talk about 5 common myths around nutrition and weight loss and bring in the truth around them.
Can you eat after 6pm? Is fat bad for you? Do carbs cause weight gain?
Also breaking down macronutrients - protein, fats and carbs. What are they and why do we need them?
Plus, my opinion on quick diets and also diet pills
Instagram @_chloelongstaff
In this episode I suggest 22 ways to change your thinking
Why dieting is hard and 5 practical ways you can stick to your diet or be consistent long term.
Insta @_chloelongstaff
In this epsiode I talk about a link between fitness and courage, why I believe fitness helped to quit my job to now have the best job in the world.
Insta @_chloelongstaff
'I'll be happy when I've lost weight'
This episode will help to change that thought
Also talking about the benefits of self love, my self love journey and how you get involved in Louise Aviles' brand new self love programme
Insta
@louiseavilesyoga
@_chloelongstaff
14 day SELF LOVE PROGRAMME 👇
https://www.theselflovehub.co.uk/offers/xd6ntjVA/checkout?coupon_code=50OFF
This week I got thinking about how much societal norms and social media can effect body image (or our thoughts on body image), also discussing whether a personal trainer should look a certain way, how to overcome the 'I feel fat' feeling and ways to improve body image.
3 tips on how to increase motivation, my recommendations on how to take action and the power of starting.
A few analogies and motivational quotes thrown into this one 😂
Share on Instagram if you enjoyed and don't forget to tag me! @_chloelongstaff
Sometimes there's too much information out there on the best exercises or what we should be doing in the gym etc. In this epsiode I aim to simplify the information and help you decide how to create a training plan, how and why to track your sessions, whether or not you should worry about rep ranges and whether you should include cardio or HIIT.
Dealing with gym anxiety or worried about starting the gym? I'm aiming to help you change your mind and give you some inspiration to go to the gym.
I also answer my top 3 FAQs as a PT and one of them is all around calorie deficits - I'll explain what it is and how you create one.
Any questions, drop me a message on Instagram @_chloelongstaff
This year my focus is accountability.
That's for myself, my clients, in my business and in my personal life.
In this episode I talk about the benefits of an accountability buddy system and how a buddy can help you get stuff done.
Insta @_chloelongstaff
Setting a goal is fun but sticking to that goal is something different! I share some strategies to help with goal setting and my tips to stick to the goal. A good listen if you have some new year goals!
Insta @_chloelongstaff
Do you exercise because you enjoy the way it makes you feel or because you think you it's what you should be doing?
Are you over training or feeling guilty about having a rest?
Take a listen, this may help!
Joined by PT & coach Dan Lambert, we chat about Dan's switch to small group PT and the benefits of training in that way. Mindset at Christmas and tips for staying accountable, the power of group fitness and the importance of small wins. Also a Q&A including what everyone wants to know - why Dan packed up his life, moved to Bali and returned home in the same weekend 👀😂
Find Dan on Instagram: @danlambertfit
Find me on Instagram: @_chloelongstaff
Are you following diet culture beliefs? Should you be weighing yourself? Should we compliment someone's weight loss? Lots of questions but in this ep I'm answering them all.
What could be useful about self doubt? This episode explains how and gives you some real life examples of how to have less self doubt and more self confidence.
Find me on Instagram for more on this topic @_chloelongstaff
Have you ever thought about how closely linked our identity and our habits are. I hadn't but once I did, it helped me set and reach new goals. In this episode I'll talk about how you can change bad habits by changing the beliefs you have around your identity.
Follow me on Instagram to see more and to get in touch @_chloelongstaff
To track or not to track? In this episode I give a top line overview of the benefits of tracking but also other options to be accountable / create good habits withou tracking using an app. Also I discuss the reasons for a 'bad training session and how we can deal with that
In this episode I chat with my good friend and Yoga and Meditation Instructor Louise Aviles. We chat about our memories prepping together for a bodybuilding show several years ago, life now as a new mum for Louise, running her online business alongside mum duties and you can find out about her new launch of on-demand yoga and meditation.
You can access Louise's offer through this link as mentioned in this episode
https://www.theselflovehub.co.uk/offers/mkqPpm4R/checkout?coupon_code=SELFLOVE50
IG - @louiseavilesyoga
Contains occasional use of strong language
In this episode I talk about how to enjoy the journey and appreciate the present moment rather than focusing on the destination or end goal. I share a personal experience of a journey that I enjoyed and how to apply that to daily life.
In this episode I introduce the podcast, why I wanted to create it and I share my plans for the podcast going forward